Lunch Time: Veggie Quinoa

I wanted to share with you a healthy, nutritious lunch that I made the other day. It's super easy & doesn't take too much time to make, either.

Everyday, I strive to make healthy choices for my body. For me, I notice that my body does not do well with carbs... at all. So, I try to make meals that are carb-free (for the most part).

Well... here it is: Veggie Quinoa.

Ingredients:

* 1 cup of Quinoa (This is something I always have in my cupboard... and you should, too!)

* Spinach (about a handful)

* 1/2 a Tomato

* Onion (Take a whole onion & slice once - which should give you 5-6 rings)

* Roasted Cauliflower, Pinenuts & Garlic (This was leftover from a previous dinner.)

Directions:

1. Fill a pot with 1 1/4 cup of water. When the water gets to a boil - add 1 cup of quinoa. Cook for 10 minutes.

2. While the quinoa is cooking - grab a pan, add olive oil and bring it to a medium heat. Grab a handful of spinach & toss it in the pan until it is wilted.

3. Chop up half a tomato & dice.

4. Take an onion & slice once. This will give you 5-6 rings. I love whole onion rings - but if you would rather chop it up... go for it.

5. For the roasted cauliflower (pine nuts & garlic) - this was from the night before & I wanted to use it up. So - if you don't have roasted cauliflower laying around in your fridge (haha) use some leftover veggies from the night before.

6. Once the quinoa is ready (the water will be gone & it will be light and fluffy) - just add all the veggies in with the quinoa.

7. EAT!!

This may not sound like a lot of food - but trust me, it filled me up! I find that when you put the right foods in your body - you stay full longer.

Thanks for reading & Happy Tuesday!!

Elisabeth's Veggie Quinoa

...xox...

Liz

Healthy AM

Wow.

Has it really been a year since I've written on my blog?

Life lesson: Year 25 is the fastest one, yet. Seriously.

Ok, So nothing super interesting - but, I wanted to share what I have been eating for breakfast. Lots of yummy ingredients to make an incredible smoothie:

1. Strawberries
2. 1 Banana
3. Chia Seeds
4. 2 Gallops of Peanut Butter
5. Almond Milk (1/2 a cup)
6. 10 Spinach Leaves
7. A few ice cubes (if you choose - to make it more smoothy-like)

I love my Magic Bullet - I squish all of this into my Bullet and out comes yumminess - and it does keep me full (hence the peanut butter).

EAT CLEAN!

((I swear it tastes better than it looks!!!))

...xox...

Liz

Truth: Your Body Type & Genetics

The real truth about your body type and genetics!

I'm pretty sure I may have heard that :: what your mother looks like - is what you are going to look like in "25 years". However - I'm here today to teach you how to disprove that! How...?

You do have an every day choice of how you want to maintain your body.

BUT -

Your early muscle memory does come from your childhood.

So - you can honestly thank your parents for the body you have today!

As I've been studying more and more about the human body - I've realized how important it is to be active at a very young age - no matter what sport it is!

Coming from experience - I was a young girl who rode horses, played soccer & volleyball. I've always had an active lifestyle (the horses gave me my legs!).

I am so grateful for my parents - who knew that was important.

It's because of them that I am very muscular by nature. Additionally - I've learned to carry that into my adult life!

So, for those of you who plan on adding on to your family soon - make sure you introduce your little ones into an active, healthy lifestyle!

Also - this means that you DO have control of how you want your body to look like!

 If you didn't get involved physically until your adult life - then you can still change it! Don't let "genetics" think you are stuck with a certain body!

 ..xox..

Liz

Watch Out Pilates World!

Well - I've been thinking about this for a long time. What's a long time? Since 2010 - so about two years.

I've made the decision to become a Pilates Instructor!

I have been enrolled into the Power Pilates Training Program, which starts the second weekend of September. 

Training takes about 6-9 months - then, I'll be fully certified.

I. CAN'T. WAIT.

And, I'm looking forward to educating everyone about Pilates and the amazing affects it has on your body & mind. 

My Official Enrollment Email!

 Let me know if you ever want me to train you - it won't be long before I am able. ;)

...xox...

Liz

Tips on How to Feel & Look Your Best

"How can I lose weight?" "What should I eat?" "How do I exercise?"

These are some of the questions that I'm asked quite frequently - whether it's a colleague from work or a close friend. 

I understand that some people don't even know where to begin. 

Let me give you a short list - to help you get started. Getting on the right track to looking & feeling healthy can be difficult at first. However, it's very doable - if you have the willpower.

Where You Can Cut Calories

1. Omit the cheese. Did you know that a slice of cheese on a sandwich can add an extra 100-150 calories?
2. Drink lots of water. Many times we think we are hungry - but really, we're thirsty!
3. No fast food. This is a killer to your diet. After taking this out for 2 weeks - you won't have a craving.
4. No soda. Sugar, sugar, sugar.
5. The less bread, the better. Opt for wraps (for sandwiches), brown rice or quinoa for your carbs.

I never said this was easy - but it's good to be aware what's bad for you & where you can substitute! 

Exercise Is Key

1. Cardio: run, walk or ride a bike. If you're not sure how to exercise - start with cardio. This is the foundation - and where the pounds will shed.
2. Be consistent. Workout at least 4 times a week. One hour of your day is nothing - it's only 5% of your day!

If you start by being aware of what you're eating & throw in some exercise - then you'll start seeing the pounds come off.

I'll post more tips soon!

...xox...

Liz

Excercise of the Week

I know it's been a while since I've posted. Life has been completely insane! But, I thrive in staying busy ;)

I wanted to show you a simple exercise - which should be added to your work-outs this week. It's effective and the benefits are amazing.

The exercise is called "Roll-Up" & it's from Mat Pilates.

Here is what you do:

• Lie flat on your back with your arms elongated by your sides.
• Inhale (lift your arms over your head at a 90 degree angle), then exhale and lift your head, neck & shoulders.
• Start peeling your upper, middle & then lower back off the mat. (slowly - it's all about control)
• Keep your abs tight as you reach past your toes.
• Then, roll down slowly - articulating your lower, middle & upper back onto the mat - with your head being last.
• Repeat. (6-10x)

Roll-Up

Here is some interesting information:

Did you know that ONE Roll-Up is equal to SIX sit-ups? Yea... And, it's great for achieving flat abs!

...xox...

Liz



Favorite Fitness Quotes

It's important to be motivated in whatever you do. I do find that some need more motivation than others, especially when it comes to fitness. 

Here are some of my favorite motivational quotes, geared towards being a fitness princess - of course!

Be Strong.

Be Healthy.

Put Forth The Effort.

I Can.

No Regrets. Ever.

One hour a day dedicated to working out - is only 4% of your day.

I hope you enjoyed some of my favorite fitness quotes. However you try to achieve your fitness hoals - remember: "Don't wish for it - work for it".

...xox...

Liz

Flat Ab Series

I'm a huge fan of all ab exercises. When you are exercising it's very important to target all areas - which is why I love running. It tones your arms, legs, abs & butt. But, it's always important to add other exercises in the mix - to give your muscles definition. 

So, today I want to share with you the ab series from Mat Pilates. Pilates targets core strength in all its exercises - but the ab series is where you really feel the burn.

There are a total of five exercises in the series:

1. Single Leg Stretch

• Lie on your back with your knees tucked to your chest. Draw your belly in & flatten your spine against the mat. Place both hands on your right knee and press your left leg out to a 45 degree angle. Then, switch your legs back and forth until you reach about 10 kicks on each leg. 

2. Double Leg Stretch

• Lie on your back with your knees tucked against your chest. Place both hands on your shins. Inhale as you raise your arms back by your ears. Simultaneously extend your legs at a 45-degree angle. Exhale as you tuck your knees in and sweep your arms out to the sides and in to your knees. Repeat 5-10 times.

3. Scissors

• Lie on your back with your knees tucked against your chest. Extend one leg toward the ceiling, and grab as close to your ankle as possible. Extend your other leg forward, about 12 inches above the floor. Pull the higher leg toward you in two tiny pulses, and then switch your legs. Repeat this exercise 10 times on each leg. 

4. Lower-Lift

• Begin on your back with your legs pressed together and extended toward the ceiling. Place your hands behind your head with your elbows wide. Flatten your spine to the floor. Lower both legs about 12 inches. Do not allow your back to arch off the floor. Exhale as you pull your belly in and raise both legs to upright. Repeat 10 times. I think this one is the hardest! 

 

5. Cross-Cross 

• Lie on your back with your knees tucked against your chest. Bring your hands behind your head with your elbows wide. Flatten your spine against the floor and draw your belly in. Extend your right leg out at a 45-degree angle. Twist your torso to the left, slowly peeling your shoulder blade off the floor. Inhale and then exhale as you switch your legs and your torso twists. Repeat 10 times on each side. This one is great for those love handles! 

After you finish your cardio at the gym OR if you are at home - these are FABULOUS ab exercises you can do anywhere. 

...xox...

Liz

Favorite Work-Out Prop

My favorite work-out prop of all time is the stability ball. Whenever I do a Pilates class – and they bring out the stability ball… I jump for joy because I know how sore I’ll be the next day. However, you don’t need to do a Pilates class to use it.

I know every gym has one (you can also buy your own at Target) – and I want to share with you three of my favorite exercises you can do that require the stability ball.

1.       Ball Reverse Crunch (Abs)

·         Lie on your back, calves & hamstrings pressed against the ball and arms spread out.

·         Squeeze the ball with your knees and roll your knees to your chest & then roll back down after a short pause.

·         This one will leave your abs sore the next day – guaranteed!

2.       One Legged Ball Squat (Legs)

• Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
• Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
• Breathe out while raising yourself up and breathe in while returning to starting position.

3.       Ball Reverse Leg Curl (Legs & Ass)

• Lie on your back, feet on top of the exercise ball, legs and back straight.
• Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
• Keep your back straight throughout.

There are so many more exercises you can do with this amazing prop! However, I wanted to share with you my favorites. I always feel it the next day when I do these!

What are some of your favorite work-out props?

…xox…

Liz

Eating Healthy 101

I've always been asked questions about what I eat and how I prepare my meals for breakfast, lunch & dinner. Well - it all starts with what you buy at the grocery store.

I've always been told to shop around the outer edges. In other words, don't go down the aisles.

Why?

Because that is where ALL the processed foods are - which are so harmful to your body. I try to stay away from anything that is pre-packaged and/or I cannot read the ingredients on the label (ex. Maltodextrin - which was on the back label of a Cheetos bag).

So, what are around the outer edges at your local grocery store?

• Veggies, Fruits, Meats, Milk, Orange Juice, Yogurt, Cheese, Poultry, Seafood, Breads

More importantly - I try to shop organic. I know it can get expensive. So, if you are on a budget (like me), then you should really concentrate on buying organic milk (I've heard horror stories about "regular" milk) & meats (steaks, chicken, pork & fish).

So, the next time you are at your local grocery store - remember to shop only around the outer edges. Then, you can start cooking meals with "real" ingredients. It will taste better than anything coming right out of a box. And, when you cook healthy meals - you will lose weight!

Stay tuned for some healthy recipes! ;)



Pink Kitchen


...xox...

Liz