All posts tagged: nutrition

Fit Friday: Treat-Yo-Self Superfood Cups

Happy Friday friends! Although I’m trying to get back into the healthy swing of things after our vacation, I still want to make sure I leave room for some decadence and have a treat when I have the craving. Instead of throwing it all out the window and giving into just any sweet treat I see, I make it a point to include a little nutrition so I’m not totally blowing it. In preparation for times like these, I like to make treats ahead that I can just grab when the urge strikes. I was looking through my refrigerator for some protein to include in my treat and came across pepitas (also known as pumpkin seeds). I bought these to throw on top of salads and oatmeal because they are filled with good for you protein, zinc, antioxidants and magnesium. I’m always on the lookout for magnesium because if you work out regularly your stores are most likely low and stress hormones increased (making it harder to recover and relax). So it’s very important to …

Fit Friday: 4 Simple Rules for a Successful Detox

Happy Friday friends! I took a day off (you may have noticed the absence of a Wellness Wednesday this week) and I feel like I’ve been gone forever. I’ve missed you all! I hope you had a fantastic Fourth of July full of fun and festivities. If you’ve been following along on Instagram or picking up on my subtle sign-off’s on here you know I’ve been doing a bit of traveling. I was fortunate enough to go back East to see my family and then take a family trip to Greece. I plan on doing a full recap here so stay tuned! After traveling one of the first things I do (besides laundry) is get a plan in place for a little detoxing. I don’t mean signing up for an extreme juice cleanse or scampering around for things to undo the “damage” I did while I was away. Instead I look at it as a way to get back on track and feel better. I’m not sure if I’m alone in this, but there are …

Fit Friday: Red, White and Blue Hummus

The strawberry and blueberry cake at Fourth of July BBQs has been played. If you’re looking for something to bring to your next festive gathering and want to boast your patriotic pride, I have an interesting spin on the classic trio. Hummus. Not many people dislike hummus and for good reason. It is filled with protein so keeps you full and satiated, has a creamy and pleasant texture, and is extremely versatile. What’s not to love? I thought it would be fun to include some simple recipes that would spice up your next gathering or impress the hostess with your creativity for their red white and blue themed party. Red, white, and blue hummus. I chose these varieties not only for their hue but for their impressive health benefits, why not take care of your fellow party goers with a snack filled with vitamins, protein and fiber? MSF Red Pepper Hummus Ingredients 1 ½ medium red bell peppers, sliced into quarters seeds removed 15 oz can organic chick peas, drained & rinsed (I used Trader …

Wellness Wednesday: Cuckoo For Coconuts

Coconut oil has been all the rage. While the health benefits and versatility of what it can do are impressive, I feel like it’s been done…we know it’s amazing and we understand what it can do for us. Seeing it everywhere made me think of where it comes from and if in fact the fruit itself is as impressive as the oil and water we see lining the shelves. After reading all about the coconut fruit, I found it to be just as fascinating as the counterparts we know and love. So here it is, my list of benefits I found useful and interesting about the coconut as a whole. Top 5 Benefits of Coconuts Minerals-consuming a cup of shredded coconut gives us a high % of our daily recommended servings of minerals manganese, copper, selenium, potassium, iron, phosphorus, magnesium, and zinc. Fiber-(this one surprised me) raw coconut is rich in dietary fiber! One cup of shredded coconut meat equals 7 grams of fiber which can help lower the LDL (bad) cholesterol in our bloodstream. Immunity boost-fats …

Fit Friday: Dining Out? 4 Simply Fit Rules To Stay On Track

It’s been a total whirlwind this week getting back into the swing of things after being away and catching up on Pilates training and work. I LOVE traveling and crave the inspiration and perspective it gives me but also enjoy coming back to a routine and being productive. All the eating out I was doing while traveling and celebrating with family and friends inspired me to do a little guide to eating out if you’re trying to keep things fit and trim for the upcoming bathing suit season like me. Eating out does not have to be a daunting thing and can be quite manageable if you are equipped with the right tools and information. So here it is, MSF guide to eating out. 4 Simply Fit Rules When Dining Out Plan ahead-if you know where you’re going ahead of time GREAT! This gives you some information on the menu and what is offered there. Skim the menu online or while you’re waiting to be seated so you can prepare yourself mentally and choose something …

Wellness Wednesday: 5 Reasons You’ll Go Maca For Maca

The Maca root is not something new and I touched upon it’s impressive benefits in an earlier post. To be honest I have only recently gotten into using it in my smoothies. When I discovered some of its amazing properties I wanted to spotlight it on MSF for those who are just jumping on the bandwagon and may want a little more info. It originated in Peru and is part of the radish family although it is commonly ground into a powder and consumed as a supplement or mixed into smoothies. The benefits of this root have been celebrated by ancient civilizations in Peru and used both as a preventative and in remedies by many generations. Below I’ve listed the top 5 benefits I found to be the most interesting and relevant to what we are looking for today. Top 5 Reasons You’ll Go Maca for Maca Vitamins & Minerals– it is loaded with B vitamins, vitamin C & E, calcium, magnesium, amino acids, iron, zinc and much more Energy shot– known to increase energy and stamina, …

Fit Friday: The 411 On Superfood Elixirs

While they are a convenient way to incorporate healthy additions to your foods, superfood powders and supplements can begin to resemble potions and elixirs if you don’t know what they’re for or what to do with them. It can be overwhelming trying to decipher trending superfoods and what their actual purpose or benefits are. To make it simple I included a little cheat sheet below of popular ones and how you can integrate them into your diet. Maca (Root) Benefits: increased fertility (both male & female), hormone balance, immunity booster, increase in energy, stamina, memory & focus Forms: root is ground into powder How to use: mix in smoothies, smoothie bowls or juice Cacao Benefits: excellent source of monounsaturated fats, vitamins, minerals, protein and other nutrients as well as rich antioxidant properties Forms: powder or nibs How to use: mix in baked goods, protein balls/bars, smoothies, smoothie bowls, oatmeal or on top of yogurt Spirulina Benefits: rich in chlorophyll (gets its energy from the sun), high in protein and a great source of antioxidants, B …