Tag Archives: fitness

Curried Sweet Potatoes – Serves 6

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , ,

Everyone needs a sidekick.  Batman has Robin and every meal needs sweet potatoes.  This is one of my favorite quick sides that you can serve with just about any meal whether hot or cold (or just set aside a scoop for a small snack).  I made this for dinner the other night alongside scallops and garlicky Brussels sprouts.  However, I’ve been pairing the leftovers with my ‘Grab and Go Egg Scramble,’ and it has been absolutely mouthwatering!  Best of all it is nut, dairy, and gluten-free.

Pretty sure you know the hype surrounding sweet potatoes but just in case you don’t, here goes – great source of vitamins A and C, micronutrients (potassium, phosphorus, and copper are a few to name), contains fiber, has antioxidant and anti-inflammatory properties, and assists with blood sugar regulation.

Served with breakfast!
Small snack anyone?!
Now served with dinner!

Ingredients:

  • 3 medium sweet potatoes; minced/diced
  • 3 scallion stalks and most of the root; minced
  • 1/2 tsp of curry powder and paprika
  • 1/4 tsp ground black pepper and cinnamon
  • 1 tbsp olive oil (to heat the frying pan)

Methodology:

  1. Place a frying pan over medium-high heat and add olive oil.  Allow the pan to heat for 1-2 minutes and circulate the oil throughout the surface of the pan.
  2. Cook the scallions well until the white pieces aka the root is slightly tinged yellow.
  3. Add the sweet potatoes and stir/toss well for 10 minutes.
  4. Add the spices and stir/toss for an additional 10 minutes.
  5. Remove from heat and pair with your desired meal!
  6. Get your antioxidant action going!

xxx – Sarah

Grab and Go Egg Scramble – Serves 4+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

Inspiration came to me late Monday night as I was dancing to Mirrors by JT and perusing my refrigerator to utilize what I had at home to make an easy ‘grab/go’ meal.  As Maya Angelou says, ‘Everything in the universe has a rhythm, everything dances.’  Cooking and dancing – now that’s a perfect night.

This is a terrific breakfast if you want something wholesome and uncomplicated to last for the week.  The dish is loaded with antioxidants from the vegetables and high in protein from the egg base.  Also this dish is dairy/nut/gluten-free!  Best of all is that it tastes fantastic whether cold or hot.  So, as many wise women and men say, do not skip breakfast (#grabandgomeal).

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So much happiness awaiting consumption!

 

Ingredients:

  • 9 eggs; whole
  • 3 bell peppers of your choice; chopped/minced/diced
  • 1 small yellow onion; minced
  • 3 cups kale; washed/rinsed
  • 1.5 tbsp FlavorGod’s ‘Everything Spicy’ seasoning
  • EVOO to heat frying pan and coat shallow baking pan

Methodology:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Under medium heat, cook onions in a slightly oiled frying pan until slightly browned.
  3. Add the peppers, kale, and spice, stir/cook for 5-10 minutes.
  4. Add eggs to the vegetable mixture then scramble.  Allow dish to sit for 1-2 minutes.  Transfer egg/vegetable scramble to a slightly oiled 10×15 rectangular Pyrex dish (click the link for the exact item I used) and insert in the oven.
  5. Cook in the oven for 15 minutes.  Remove dish from heat and allow to cool.
  6. Set aside for breakfasts by itself, create a traditional sandwich, or create an open-faced sandwich.  My favorite spin to this is a slice of gluten-free bread or rice cake with this scramble served on top!
  7. Start your day right.  Bon appetit.

 

xxx – Sarah

 

Get Those Legs Moving

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , , , , , ,

Not everyone is a morning person…  I’m not but I’ve trained myself into a ‘fake’ morning person.  I’ve noticed that when I workout early, my energy level is much higher, and my coffee intake is lower.  Sometimes you just have to bite the bullet or in my case not snooze a thousand times – just get up and get moving! 

Nothing screams Monday better than working your legs. Try the workout below for an extra oomph and challenge yourself.  I promise you’ll feel the burn tomorrow.

Warm-up: Air Squats; 25 reps, 3 sets

Exercise #1: Shoulder Width Smith Squats; 10 reps, 3 sets (add weight each time)

Exercise #2: Barbell Good Mornings; 15 reps, 4 sets (increase weight each time)

Exercise #3: Seated Leg Extension; 15/12/10/8 reps, 4 sets (increase the weight each time)

Exercise #4: Medicine Ball Abdominal Twists; 30 reps, 3 sets

Exercise #5: Lying Leg Curl; 15 reps, 4 sets

Triple Superset/Exercise #6: Leg Press – wide stance (10 reps), feet together at the middle (10 reps), and toes/calf raises (25 reps) x 4 sets

Wide Stance
Narrow Stance
Calf Stance

Exercise #7: Decline abdominal sit-up; 15 reps, 3 sets

 

Walk it off, shake it off, and strut it off… 

 

xxx – Sarah

 

Thyme Spiced Lamb Chops & Vinegar Loaded Brussels – Serves 2

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , ,

As a kid my mother used to make lamb chops once a month and it was a favorite amongst us kids!  I was feeling ultra nostalgic today…  Must have been my recent visit to New York that led to the cravings and water works.  Hmm.

Lamb is a great source of protein and a great way to change up your oral intake.  Lamb can be grilled, roasted, pan fried, and much more.  I love to roast lamb in a makeshift tinfoil dish since it means no mess, no fuss.  This is a simple and quick dish that will leave your dinner guests wanting more – I swear.  Also, cooking with parchment paper on baking pans/sheets is another great way to save time (and your manicure).

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Thyme Spiced Lamb Chops 

Ingredients:

  • 4 lamb chops (about 1#)
  • A mix of the following spices to coat the chops on both sides:
    • French thyme (about 1.5 tbsp)
    • Paprika (about 1.5 tbsp)
    • Black pepper (about 1 tbsp)
  • OPTIONAL: on one side of the chops add a pinch or two of coarse sea salt

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Mix the spices evenly together and cover the chops.
  3. Create a makeshift tinfoil pan with at least two layers of foil on the bottom then add the chops.
  4. Roast the chops in the oven for 15-18 minutes.
  5. Remove from heat, drain out the juices, discard the tinfoil, and plate.
  6. If you’re looking for a game changer then pair with my ‘Vinegar Loaded Brussels’ – absolute heaven.
All spiced up
Post Roasting
Ready for vinegar
Post Roasting

Vinegar Loaded Brussels

Ingredients:

  • 1/2# Brussels sprouts; halved/quartered
  • Vinegar mixture:
    • 1 tbsp black pepper
    • 1 tbsp mustard seeds
    • 1/2 tbsp cayenne pepper
    • 1/4 cup balsamic vinegar
    • 1/4 cup white wine vinegar
    • 1/4 cup olive oil

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. In a large bowl combine all the ingredients for the vinegar mixture.
  3. Add the Brussels sprouts and toss well.
  4. Layer on a baking pan one sheet of parchment paper then spread the Brussels evenly on the paper.  Some of the vinegar mixture may left in the bowl and that’s okay!
  5. Bake for 20-25 minutes depending on crispiness desired… I love a little bit of crispy and ‘not so crispy’ so I opted for 23 minutes.
  6. Remove from heat and pair with a protein of choice – I highly recommend my ‘Thyme Spiced Lamb Chops.’
  7. Bon appétit!

 

xxx – Sarah

 

Adulting like the King – True Story

Posted by The FitBonVivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , ,

Not sure if the warmer weather or longer days have changed my palette but lately I’ve been craving sandwiches.  The King and I seem to share a favorite – peanut butter sandwiches with bananas.  However mine have a twist aka a gluten-free twist plus I use fresh ground almond butter.  PS – when I say the King, I’m referring to the one and only, Elvis Presley.

If you haven’t tried Udi’s bread… Do it.  Just do it.  I’m partial to their Omega Flax and Fiber as well as their Millet-Chia breads since both have 6 grams of protein per serving (2 slices).  These breads have become a pre-workout and post-workout staple for me these days due to their carbohydrate/sugar/fiber content.  It’s hard to find good gluten-free bread with a flavor ‘wow’ factor.

Anyways, I’ve been changing up the traditional PB and King sandwich with different fruit variations.  My ‘go to’ variation is a slice of bread with almond butter/sliced strawberries or almond butter/sliced bananas with a dash or two of cinnamon.  Take a walk in the footsteps of the King and I.  I promise you won’t regret it. 

Ingredients:

  • 2 slices of toasted Udi’s bread of choice
  • 2 tbsp almond butter (basically a tbsp per slice), creamy or crunchy
  • 1/2 banana, sliced
  • 3 strawberries, sliced/slivered
  • a dash/pinch/sprinkle of cinnamon, ground

Methodology:

  1. Spread almond butter atop each toasted slice of bread.
  2. Top one slice with bananas and the other with strawberries.
  3. Add a dash/pinch/sprinkle of cinnamon over the fruit.
  4. Combine the two  slices to form a sandwich or keep them open-faced.
  5. Pair with your coffee!

xxx – Sarah

 

 

To Be a Yogi or Not To Be…

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , , , ,

So…  I haven’t done many fitness posts in a while but I have still be quite active.

I acquired a FitBit not long ago and since then aka late January I’ve been having lots of fun keeping track of my ‘steps.’  I have the Charge HR which helps better understand my heart rate and has an amazing alarm that has the perfect buzz to help me wake up.  According to the American Heart Association walking 10,000 steps+ daily can help reduce your risk of heart disease aka number one killer of humans.  This is much harder than it looks and the FitBit offers the chance to join ‘challenges’ that can be weekly or daily with friends, family, and coworkers.  I absolutely love being kept accountable when at work or even at home.  Try it!

Crossfit – back at it about 3-5x/week since January and super happy.  For two years I was strictly doing the Crossfit Powerlifting segment and got pretty bored so I went back to the basics.  My strength is much improved as well as my cardiovascular endurance (total bonus).  The negative includes shredding my hands on my first week back but then again I should have known to pumice it up in the shower the night before.

As many know, I’m pretty busy and tend to have trouble winding down, so after much thought, contemplation, and disagreements, I started doing yoga about once weekly.  It is a good way to stay grounded – literally.  My stability is on point but can clearly get better along with my flexibility which definitely needs a boost.  I’m loving the local classes at Mobile Om due their plan to take yoga out of the typical studio with four walls and popping up at unconventional spots like the Hays Street Bridge.

As a trainer I also like to put together my own workouts that include various plyometric and core movements.  My goal is to have a strong core as well as to continue improving my endurance through various movements which include those I detest (tuck jumps, jumping split lunges, 5K runs, and obviously burpees).  Check out my ‘Workouts for the Modern Workaholic’ for ideas.

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Post-yoga feels at the Hays Street Bridge.

Here’s a sample of what my fitness regimen looked like last week (Monday, February 29th – Sunday, March 6th):

Monday:  5:30 am Crossfit class (60 minutes) – 9,138 steps

Tuesday:  4 pm Crossfit class (60 minutes) – 7, 412 steps

Wednesday:  5:30 am Crossfit class (60 minutes) – 10,253 steps

Thursday:  Plyometrics and Core Work (45 minutes) – 7,300 steps

Friday:  Plyometrics and Core Work (45 minutes) – 8, 604 steps

Saturday:  Stairmaster (20 minutes) in the morning followed by a 90 minute hike at Eisenhower Park – 16,069 steps

Sunday:  Yoga class (60 minutes) – 11,223 steps

The takeaway, I’m trying to illustrate is that no matter what you do, stay active, it is rewarding.  You will feel phenomenal.  Let go of your fears, forget about others, forget about winning/losing, and concentrate on being the best version of yourself.  Also, make a fool of yourself sometimes and laugh – I sure do, everyday.

xxx – Sarah

Fried Quinoa Stuffed Peppers & Coconut Lime Shrimp – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , ,

Back to the grind.  Spent the weekend brunching, laughing, and lounging.  I try to do bulk cooking on Sundays but I was a weeeee bit too lazy so meal prep day was moved to Monday.  Now I’ve got leftovers for all my lunches – perfect.

I’ll keep this educational piece short and sweet…  These recipes are super easy and the ingredients are good for you!  Yes, good for you.  The more variety, the better.  Think color, think antioxidants.  Lastly, these stuffed peppers are perfect for vegetarians – not only are they filled with varied vegetables but quinoa is a complete protein.  Not all complete proteins need to come from meat, poultry, or seafood!  However I wanted seafood so I put together the fixings for my favorite shrimp recipe.

Ingredients for the stuffing!
End result = stuffed peppers 🙂

Fried Quinoa Stuffed Peppers

Ingredients:

  • 4 colored Bell Peppers with the insides/core removed
  • 1/2 cup cooked quinoa
  • 1 whole egg
  • 1 large yellow onion, minced
  • 1/2 cup cilantro, minced
  • 1 cup green onions, minced
  • 1/4 cup peanuts, crushed
  • 1/2 cup carrots, shredded
  • 2 tbsp pineapple, crushed
  • 2 tbsp garlic, minced
  • SPICES (4-5 shakes):  Curry powder, tumeric, cumin, garlic powder, curry powder, red pepper flakes, chili powder, and ground black pepper
  • OPTIONAL:  Sea salt
  • Coconut oil – enough to coat a frying pan

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Line a baking pan with parchment paper.
  3. Heat a frying pan with coconut oil under medium-high heat.
  4. Add to the frying pan the following ingredients: yellow onion, cilantro, green onion, peanuts, carrots, and pineapple.  Sauté well for 5 minutes.
  5. Add the quinoa, egg, spices, and salt (if used).  Sauté for an additional 10 minutes.
  6. Remove the quinoa mixture from heat and stuff the pepper shells.  Place the bottoms of the peppers directly on the parchment paper and allow the insides to face up.
  7. Cook for 15 minutes then set on a plate for serving!
So basic – just five ingredients
Messy yummy mess of ingredients

Coconut Lime Shrimp

Ingredients:

  • 1# jumbo shrimp, fresh with the tails/shells removed (or frozen)
  • 1 cup unsweetened coconut flakes
  • 2 tsp ground black pepper
  • 2 limes, juice (the size of a golf ball)
  • Coconut oil to coat frying pan

Methodology:

  1. In a mixing bowl, combine all ingredients and mix well.
  2. Under medium-high heat add coconut oil to a frying pan.
  3. Toss in the shrimp mixture and cook until golden brown.
  4. Set aside for serving or add to the plate with the stuffed pepper – such an amazing combination.  Makes me want to go someplace tropical.
Mid attack with the knife then there was nothing

What else was on my plate?  I did add my usual staple of greens which tends to be either kale, asparagus, or Brussels sprouts.  As seen above, I added my Garlic Peppered Asparagus but unlike the linked recipe I did not add pumpkin seeds or Brussels.

xxx – Sarah

Thai Ginger Peanut Wings – Serves a Dozen+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , ,

Super Bowl.  Wings.  Those two words represent American favorites that go hand in hand. I officially coin the Super Bowl as a free pass to indulge lightly.  Those football players are burning some serious calories and shedding sodium so it’s our duty to support them by eating!

Most of my friends looooooove wings, and I was going to a party, thus culinary thoughts went wild in my head.  This dish is filled with flavor and best of all is that none of it was sodium (salt) based!

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Did you know, too much sodium can lead to high blood pressure, fluid retention/water weight, thirst, puffiness around the eyes, and swelling to the extremities?  Maybe rethink the salt shaker next time OR do a ‘1-2’ count when using a shaker to prevent adding too much salt.  The 2015-2020 Dietary Guidelines for a Healthy Eating Pattern recommends consumption of less than 2300 mg of salt daily.  Here’s some food for a thought, a teaspoon (tsp) is equivalent to 2300 mg of salt.  No wonder there were times when I couldn’t bend my fingers or my eyes looked tired – I’m guilty of having a heavy hand with the salt shaker at times.  It’s a love/hate relationship.

Ingredients:

  • 4# chicken wings with the skin (dry with paper towels before using)
  • 1 large bundle of cilantro, minced (1 1/2 cup)
  • 1 large bundle of green onion (1 cup)
  • 1 cup raw peanuts, chopped
  • 4 tbsp chili powder
  • 3 tbsp ginger, minced
  • 2 tsp red pepper flakes
  • 2 tbsp tumeric
  • 2 tbsp powdered ginger
  • 2 tbsp coconut flour
  • 1/3 cup sesame oil
  • 3 tbsp ginger, minced/grated
  • 2 tbsp apple vinegar
  • 1/2 cup EVOO
  • 2 tsp black pepper
  • Juice of a medium lime (1/4 cup)
  • OPTIONAL or as desired: sea salt
Phase 1 of the Wings
Green Onion/Cilantro Topping
Phase 2 of the Wings
Super Bowl Ready!

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit.  In a large cooking pan (disposable tin) lay out the wings and top with black pepper.  Cook for 15 minutes.
  2. Separately under medium-high heat sauté the green onion, cilantro, coconut flour, sesame oil, EVOO, peanuts, garlic, ginger, lime juice, apple vinegar, and dry spices (chili powder, red pepper flakes, powdered ginger and turmeric).
  3. Remove wings from the oven and cover with the green onion and cilantro mixture.
  4. Cook in the oven for 30-40 minutes until desired texture/crispiness is achieved.
  5. Garnish with cilantro and/or peanuts prior to serving.  If your friends are afraid of life without salt – add it at your own discretion.
  6. Gooooo Broncos!

 

xxx – Sarah

Vanilla Candied Brussels and Pistachio Peppered Beef topped with a Poached Egg – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , , , ,

I can pretty much add an egg to everything…  And I do.   As previously mentioned, throw out the notion that eggs and their yolks are bad for you…  Totally yesterday’s news.

Egg yolks contain MORE nutrients than an egg white.  Egg whites have fewer calories and protein compared to the whole egg.  However the yolk provides extra protein along with micronutrients that include iron, phosphorus, zinc, and folate, and the fatty vitamins (A, D, E, and K).  The B-complex vitamins found in whole eggs include biotin, selenium, and choline which are crucial during the creation of the human nervous system as well as its maintenance throughout the lifespan.  

These are two incredibly easy recipes to make and/or keep for leftovers during the week.  As I always say, leftovers always taste best, plus you don’t have to lift a finger.  Basically I made both recipes and then consecutively layered them with a poached egg on top.  This can be made at breakfast, brunch, lunch or dinner…  Brunch was my poison of choice.

Topped off with a Poached Egg for the Win
Vanilla Candied Brussels
Pistachio Peppered Beef

Vanilla Candied Brussels

Ingredients: 

  • 1# Brussels sprouts, quartered
  • 1/4 cup balsamic vinaigrette
  • 2 tbsp vanilla extract
  • 1 tbsp ground black pepper
  • 1 tsp sea salt
  • About 1 tbsp/enough to grease a cooking sheet – coconut oil or EVOO

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Grease a cooking sheet with coconut oil or EVOO.
  3. In a mixing bowl combine the Brussels sprouts, vinaigrette, vanilla extract, and spices, then lay out evenly on the cooking sheet.
  4. Roast in the oven for 20 minutes or until desired texture is achieved (less than 20 minutes for more moisture or greater than 20 minutes for crispiness).  At the cooking half point, utilize a spatula and lightly toss the Brussels to ensure that all sides are cooked well.
  5. Remove from oven, set aside for use, or cool down and store.

 

Pistachio Peppered Beef

Ingredients:

  • 1# beef, ground (98% lean)
  • 1/2 cup yellow and red bell peppers, diced
  • 1 small yellow onion, diced and minced
  • 1/4 cup cilantro, minced
  • 1/4 cup pistachios (make sure all the shells are removed – you don’t want broken teeth)
  • 2 sweet potatoes, diced/minced/chopped
  • 2 tbsp garlic, minced
  • About 1 tbsp/enough to grease a frying pan – coconut oil or EVOO
  • Spices to taste (2-3 shakes):  Cumin, paprika, curry powder, red pepper flakes, garlic powder, and black pepper
  • Optional:  Salt

Methodology:

  1. Drizzle coconut oil or EVOO in a frying pan under medium-high heat.
  2. Toss into the frying pan onions, sweet potatoes, cilantro, and garlic, and mix well for about 3-5 minutes or until onions are golden.
  3. Add pistachios,peppers, spices, and ground beef to the pan.  Sautee for 10-15 minutes until beef is well cooked or has met an internal temperature of 160 degrees Fahrenheit (this is the minimum temperature set by the USDA to kill E-Coli).
  4. Set aside to add to a meal or cool down to store.

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Poached Egg

Ingredients:

  • 4 whole Eggs
  • 2 cups water or just enough to cover the egg
  • 1 tsp white vinegar
  • Pinch of sea salt

Methodology:

  1. In a saucepan bring water to a boil then reduce to a simmer.
  2. Add a pinch of salt and white vinegar.
  3. Drop one egg in and using a large spoon whip the water around the egg in circular motion until the whites are close to the yolk.  Cook for about 2 minutes then remove and repeat with the remainder eggs.
  4. Serve atop the layered Vanilla Candied Brussels and Pistachio Ground Beef.
  5. Don’t forget to poke the yolk for extra taste!

 

xxx – Sarah

Wellness Travel Essentials

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , ,

If you’re anything like me – airports can be stressful when trying to stick to your meal plans or stay within a budget.  Let’s face it, $5.50-7.00+ for a 16-24 ounce water bottle is legit nuts.  Since air pressure can lead to migraines – I try to limit my sugar intake which would only aid and abet.   As a frequent flier fanatic, I’ve perfected my travel routine, and compiled some travel secrets that will help you to eat and drink like a champion.

  1. Reusable tumbler or water bottle (24 ounces+):  Most airports have begun to go green and offer water re-fill stations thus locate em and start walking!  This is a great way to save on expensive water purchases.
  2. Snack sandwich bags:  Great for portioning your food.  I always say – eat half on the departure trip and save the other half for the return trip.  These are some great items to toss/mix into sandwich bags:
    1. Beef or turkey jerky:  Great way to consume lean protein when on the road.  I opt for either the Whole Foods or Trader Joe’s brand of basic jerky.  I love the teriyaki versions but then that means more additives – so no.  Pick and choose your poison.
    2. Nuts:  I love pistachios that are shelled since they keep my fingers busy during the long flights.  Raw nuts are also a great option (almonds, cashews, pistachios, macadamia, etc.) if you’re doing work or want an easy munch.
    3. Plantain chips:  Great alternative to regular potato chips and are usually just seasoned with S&P – for these, I usually go to the bulk section of Whole Foods or buy the packaged version(s) from Trader Joe’s then re portion into a sandwich bag.
    4. Protein powder:  Pre-portion one full scoop for mixing later during the trip to help meet your protein needs if you are not a meat eater nor wanting to open up a can of stinky beans or fish.
  3. Protein bars:  I love nut/fruit bars especially those gluten and dairy-free.  When choosing bars opt for those above 5-7 grams of protein and less than 10 grams of sugar.  There are SO many out there but my favorites include: Kind and RXBAR.
  4. Sealed bag of cucumbers, basil, mint, or berries:  This is an easy way to make your plain water more ‘artisanal’ when on the road and not wanting to opt for powders such as Crystal Lite.

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Happy and Safe Travels Y’all!

xxx – Sarah