Sip on Summer

I’m not sure how you all feel, but to me it’s seems like it’s been an extremely hot summer. I cannot walk to my car without a bead of sweat rolling down my forehead. The humidity in Colorado this summer has been worse than I have ever known which turns my hair into a giant lions mane. Whenever it’s this hot, I find myself reaching for a cold beverage and wanting to sip on it all day long. Only problem is that most of the cold frozen treats are loaded with sugar and calories. Starbucks newest Frapacinno, Carmel Ribbon Crunch contains a whopping 580 calories and that’s just for a tall! If you want to stay on track for your fitness goals it’s important to make wise choices while enjoying your favorite summer beverage. Here are some healthy options and some of my favorites!

Cool lime Starbucks Refreshers: 50 Calories. 

This drink is the perfect afternoon pick-me-up and it is super light and refreshing (hints the name!) The fruitiness of the lime mixed with a little mint flavor is the perfect combination. Heck, it even has fresh limes sliced right into it! And with a Starbucks on every corner in America it’s easy to find this healthy treat. 

Iced Coffee: 5 calories (without cream or sweetener) 

It’s simple but I think it’s my favorite thing to guzzle down during the hot summer days. I usually add a little half and half to make it creamy and then take off to my next summer activity with my cold coffee in hand. 

Pomegranate Pick-me-up Smoothie (Jamba Juice): 170 Calories

I actually haven’t tried this one yet but it’s been on my mind all summer. It has 1/3 fewer calories, sugars and carbs than the regular smoothies so it’s one that I am willing to go out of my way to try!

Skinny Pina Colada: Appox. 150 Calories

I haven’t had a chance to make this yet, but it sounds incredible and super summery! The ingredients and directions are simple which is very appealing to me. This could be the perfect summer BBQ drink and you won’t have to worry about the thousands of calories most cocktails have. Careful though, this one might get dangerous- unless you want to be dancing on tables in front of your friends and family you better drink it slow!

Ingredients:

2 oz Barcardi Rock Coconut Rum

5 oz coconut water

2 oz pineapple juice

-Shake well with lots of ice. Garnish with a pineapple. Enjoy!

Vodka Soda with Lots of Lime: Appox. 60 Calories

-This is my all time favorite summer nights drink. It’s extremely refreshing because I add a ton of lime and the soda water gives it the fizziness that everyone enjoys. Not only do you save on calories with this drink but also on pennies. It’s usually one of the cheapest drinks to order at a bar or restaurant. 

There are a million ways to enjoy the summer- one of my favorites just happens to be drinking it through a straw. The flavors and fruitiness of most of these beverages can only be thoroughly enjoyed when it’s toasty outside, so do it now- take your bike for a spin and grab a cool (and healthy!) sip on the way. 

XO,

Er

Rome wasn't built in a day

April brings on a newness that we have all been dying to see. Flowers are starting to bloom, nights are longer and the chairs have been pulled out on all the restaurant patios. We are on the cusp of summer. It is right before us. But hold up...I need to get bikini ready before the first pool day. After months of hiding under baggy winter sweaters and an extra layer of insulation it’s time to hit the gym hard and really be conscious of what I am eating. So here goes, operation bikini season is upon us!

Throw back to last summer! My girls give me inspiration.

April 1st: gym, eat healthy, no alcohol, limit sugars and carbs. 

April 2nd: run, eat healthy, no alcohol, limit sugars and carbs.

April 3rd: gym, eat healthy, no alcohol, limit sugars and carbs.

Weigh in: Same from when I started. 

April 4th: run, eat healthy, no alcohol, limit sugars and carbs. 

April 5th gym, eat healthy, no alcohol, limit sugars and carbs.

April 6th: run, eat healthy, some alcohol, limit sugars and carbs.

Weigh in: -.02lbs. Seriously? Scale, are you broken?

I felt like I had worked so hard and had done a good job with nutrition, and nothing happened. I was frustrated and discouraged. Maybe the scale number didn’t change, but I sure felt different. My insides felt healthier, cleaner. I had more energy this week and my body had gained strength. Although slightly discouraged about the number I learned some very important lessons this week. Most importantly, the number on the scale does NOT matter. It is easy for me (and probably a lot of ladies) to get wrapped around what that number says. The truth is- you have to feel good on the inside and look strong out the outside. And I haven’t felt this good in months. Also, I learned is that my body isn’t going to change over night. It takes consistency, hard work, eating healthy and some time for my body to change. If being fit were easy, than everyone would be, but it’s not as easy as one week of healthy eating and gym time in order to see change. It’s about dedication. Stick with the plan, set goals and soon enough you will notice a difference; maybe not with that number on the petty scale but for sure in how you look and feel. 

You know what they say, “Rome wasn’t built in a day...” and neither is your summer body. Give it time and stay committed to your goals. For me, I have to keep things unique and interesting with my work outs otherwise I’ll plateau and get bored. After my favorite kick boxing class last night, my fitness instructor, Tara (who is the most incredible instructor I’ve ever had) told me about how she teaches step aerobics on Tuesday mornings and invited me to come. I reluctantly said I would be there but in the back of my mind was thinking, “Step aerobics? Isn’t that for old women? I don’t think that will be a good enough work out for me.”  Well, I happened to have the day off today so I decided to go. And, man, did it kick my butt! Tara, had the class toe tapping, ham-string curling and jumping circles around me. I was a little lost, but had a blast the entire time. Her energy and music choices are incredible and I am excited to master my step skills in the future. 

Happy Tuesday, everyone. Enjoy a step aerobics class for me this week!

~ Erin

Birds of a feather...

Have you ever seen the food that comes out of a bird feeder? Lots of small black speckles, browns and greys- maybe a touch of red all mixed inside that tiny tube of seeds. I like when my cupboard looks like a bird feeder. Mekenzie and I have nick named our seeds, nuts, grains- bird food. It’s the best kinds of add-in’s to oat meal and the perfect snack in the after noon. I love bird food more than any other human! And I can promise you that at any given time I will have a container full of nuts and seeds and at least 3 different kinds of super seeds. I'm growing more and more obsessed with these earthly supplements but I started to wonder, “Which one tastes best and is really best for me? ”

So here I am! Coming to you with the latest taste test experiment. Similar to my coconut water taste test, I picked a variety of seeds, grains and nuts- and included some information on how they taste and more importantly what they do for your body.

*Warning this could quite possibly turn you into a bird food addict.*

Chia Seeds: richest plant source of Omega-3 (more Omega-3 than salmon!), they absorb 10x their weight in water (or almond milk!) which helps aid in weight loss because you feel fuller faster and longer; high in fiber, calcium, phosphorus and manganese.

-Tasteless; adds little to no texture to food (maybe a slight crunch); easy to add to almost anything.

Flax Seed: 3 main healthy components- Omega-3s; Lignans- which have both plant estrogen and antioxidant components, about 800 more lignans than other plants foods; Fiber- both in soluble and insoluble types. 

-Wheaty flavor, best if ground so that it can be easily added without effecting the texture of the food you are topping it with. 

Hemp Seed: Highest protein seed, contains all 9 of the essential amino acids, great balance of Omega 3 and Omega 6 fats, contains a good amount of vitamin E. Richest know source of polyunsaturated essential fatty acids. 

-If you’re a vegetarian, this is a great source of protein because it is said to be easily digestible. 

-Rich and nutty in flavor. Unlike flax or chia, the small nuts are flavorful and creamy enough to eat on their own.

Petitas (pumpkin seeds): Abundance of nutrients! Amino Acids, unsaturated fatty acids, and the majority of vitamins and minerals. Rich in beta carotene to support eye health. One ounce contains 9 grams of protein; Anti-inflammatory seeds that supports liver health. 

-Light crunch, green in color and mild nut flavor. Does not have pumpkin flavor at all. 

-Great on salads, oat meal and trail mix. 

Pistachios: Lowest calorie nut, tied with almonds at 6g of protein per one ounce, great source of vitamin B6, potassium, phosphorus and magnesium. It’s an antioxidant powerhouse and one serving contains about 12% of your daily recommended fiber. 

-Strong flavor, creamy in texture.

Farro: Oldest cultivated grain in the world. Very popular in biblical times.  Protein packed grain. 9g per serving. Loads of fiber. Helps maintain low blood pressure, and low blood sugar levels. 

-Wheaty flavor, easily takes on the flavor of whatever you cook it with- spices, herbs or mixed with agave and cinnamon for a morning meal.

Moon Beets: Pre-packaged, organic snack from Whole Foods. Contains, sunflowers seeds, pumpkin seeds, raisins, carrots- all held together by beets, raw honey and some cinnamon. 

-Great flavor! Perfect post workout snack. Contains 10 g of protein and high in fiber. 

My body feels good just reading all the health benefits of the bird food that I am packing into my body. These nuts seeds and grains are so versatile that it is easy to introduce at least one of these into a meal or snack everyday. Try it, your body will thank you! 

This winter I worked at 6 am everyday, so I needed something healthy, but easy to take to work for breakfast. Below is my overnight oats recipe that I have eaten almost morning for the last, 4 months! I’m still not tired of it because it’s that delicious! And of course it contains lots of bird food add-ins. Enjoy my little bird. 

Over Night Oats:

1/2 c. Old Fashioned Oats (Quick Oats turn too soggy)

1 Tablespoon Chia Seed

1 Tablespoon Flax

1/2 Tablespoon Hemp Seed

Sprinkle of Cinnamon

1/2 c. Almond Milk (or Milk substitute, coconut milk, rice milk or soy)

Directions:

Mix the above ingredients before you go to bed in a sealable container. 

In the morning, top with fruit (strawberries, blue berries, black berries, etc.)

This can be eaten cold, or hot- which is how I prefer it. 

Optional add-ins: shredded coconut, nut butter, pecans, walnuts, agave. 

~ Erin

Asian Turkey Lettuce Wraps

This recipe is DELISH. Ok, maybe not quite as good as PF Changs, but most definitely healthier! This meal is especially good for those of you who may be trying to cut down on carbs and increase your protein. Lean ground turkey and colorful veggies wrapped in green leafy goodness, cant get much better than that, right?

Asian Turkey Lettuce Wraps (Serves 4)
Adapted from here

Ingredients:
-1/2 cup water
-1/2 cup instant brown rice
-2 teaspoons sesame oil
-1 lb. lean ground turkey
-1 red bell pepper, diced
-1 8 oz. can water chestnuts, chopped
-1/2 cup reduced sodium chicken broth
-2 tablespoons chicken broth
-2 tablespoons hoisin sauce
-1/2 teaspoon salt
-1/2 teaspoon garlic powder
-2 heads boston lettuce, leaves separated
-1/2 cup chopped basil
-1 large carrot, shredded
-1/2 cucumber, diced

• Bring water to boil in a small saucepan. Add rice, reduce heat to low, cover and cook for 5 minutes. Remove from heat.
• Heat sesame oil in a large nonstick pan over medium-high heat. Add turkey, cook, crumbling with spatula, until turkey is cooked through (about 6 minutes). Stir in cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, garlic powder, and salt. Cook until heated through, about 1 minute.
• To serve, spoon turkey mixture into leattuce leaves, top with basil, shredded carrot, and cucumbers.

*Sesame oil and hoisin sauce can be found in the "Asian" section in the grocery store.

Healthy Tuna Melt

I've got a delicious recipe today! This one is for those of you who love a good tuna melt, but could stand to do without all the added mayo and fat nastiness. I found this recipe on pinterest (what else is new?) and adapted it to my liking!

Healthy Tuna Melt
adapted from here

Ingredients:

• 2 large bell peppers (the original recipe called for tomatoes, which I would have used, if I liked tomatoes)
• 2 6 oz. cans of Tuna in water
• 1/4 cup. Nonfat Greek Yogurt
• 2 Tbsp. chopped basil
• 1/4 cup chopped red onion
• 1/4 cup diced bell pepper (I just chopped up the tops of the peppers I used)
• Salt & Pepper to taste
• 2 slices of cheese (I used Colby Jack)

Preheat oven to 350.
Slice off the tops of your peppers, use the tops to chop into tuna mixtures.
In a bowl, mix together tuna, yogurt, basil, red onion, bell pepper, and S&P.
Place peppers in a small loaf pan or 9x13. Bake by themselves for ~5 minutes to soften.
Remove peppers from oven, stuff with tuna mixture. Use fork to pack tightly. Place cheese slices on top.
Put back in oven, bake for 5-10 minutes until cheese becomes bubbly & melty.

And there you have it! A super easy & delicious lunch or dinner meal.

Figure Competitions

Boy, do I have a treat for you today! Meet Lauren. I used to work for Lauren for 4 summers during my college years at Colorado Golf Club, and she and her hubby Ben hold a special place in my heart. She has the coolest job in the world (Showroom Manager at Lululemon Athletica Colorado Springs!) and she is the sweetest person you will ever meet. After I found out about Lauren and her competition, I just knew I had to ask her some questions to learn more about her experience, and wanted to share her words with you all. Not only was it her first competition, but she placed 2nd in her novice class and 5th overall. Thats amazing! Good job Lauren :)


What is a  figure competition?
I competed in a figure competition.  There are different divisions that you can compete in: Bikini, Fitness, Figure, and Physique.  Each division requires a different amount of muscle and leanness.  Bikini requires the least, and Physique requires the most.  Figure is right in between, and fitness is similar to Figure, but in Fitness you are required to perform a routine.  The goal for Figure is to have muscle tone and definition, while still maintaining a feminine physique.  You do a series of poses for the judges and are judged on your leanness, symmetry, etc.


How did you hear about this competition/decide to compete?
I was a runner for many years, and the last race I did I realized I was not as in love with racing like I used to be.  I had always thought about doing a figure competition, and decided after that race that this would be my next challenge!  It was a bucket list kind of thing!  I had been training with my trainer for a while, and mentioned wanting to compete...and things took off from there!


How long did you train for?
I trained for almost 4 months.  My diet and workouts started the day after Christmas, and the show was on April 14th.  


What did your physical regimen look like?
My training was a split schedule where I would lift 4 days in a row, and then take one day off from lifting, and start the cycle over again.  It looked like this: Back/Chest/Core; Legs; Shoulder/Core; Biceps/Triceps.  I did cardio every day and also did two plyometric workouts a week.  At the end, my schedule changed to a three day split, and I would sometimes do two hours of cardio a day.  I also supplemented my workouts with yoga when my body felt up to it.


How did your eating have to change, and what did your diet look like?
My diet was the biggest thing that changed in the whole process, and was probably the hardest part.  I carb cycled throughout the entire prep, so I would have two high carb days and then a low carb day.  By "high carb" I mean that I was able to eat oatmeal and sweet potatoes.  Otherwise, it was chicken or fish, egg whites, green veggies, and some healthy fats (avocado, almonds).  I ate every 2.5-3 hours, and I was allowed one cheat meal a week.  My diet continued to get more and more restrictive, and the last two weeks, I was only eating tilapia and asparagus.  The last 4 days it was tilapia only, and I was also not eating any salt until the night before.  The day before and the day of, I was only allowed to eat sweet potatoes every few hours.  Up until the Friday before the competition, I was drinking between 1.5-2 gallons of water a day.  The Friday before, I had to stop drinking water until after finals.


Can you describe what the actual competition was like? (The day of, getting ready, the actual competition process, finals, etc.)
The night before the competition, we had check in, a competitor meeting, and then it was off to get spray tanned.  This process took about 1.5 hours.  The next morning, I headed back to get my final coat and touch-ups on the spray tan, and then it was hair and make-up.  Once I was all ready to go, I headed to the venue to check in and pick up my number.  Pre-judging happens in the morning, and is the first time that you step on stage.  During pre-judging, you walk out with the girls in your division, and do your individual poses.  Once everyone has done their individual turns, everyone lines up again and you do quarter turns/poses (front, back, and right/left side).  This allows the judges to do comparisons of everyone lined up next to each other.  It's possible that you could do one set of quarter turns, or 6.  It just depends on what the judges need to see.  The judges will make call outs, and you will do your turns again.  Once this is done, you file off stage.  At this point, the judges have pretty much made their decisions on how you will be placed.  I competed in two classes, so I had to do this twice. The rest of the day is a lot of sitting around while watching the other divisions during pre-judging.  I was able to rest for a bit back at the hotel before finals.  Finals is a almost the same process as pre-judging, but you don't line up to do quarter turns.  You walk out individually and then everyone lines up together before the judges make call outs and announce the top 5.  I placed 2nd in my Novice class, and 5th in my Open class.  (Classes are based on height.  Novice is for anyone who hasn't competed before or has never placed in the top 5 before, and Open is for anyone.)   Then it was time to drink water and eat!


What was the best part about the whole process?
The best part was definitely the people.  I met so many wonderful people throughout the process and at the competition.  Everyone is going through the same thing, so you have a wonderful support system.  I am on a team, so there were 6 of us who competed at the show.  We did a lot of team workouts, team dinners, and had a lot of fun along the way.  There was so much sportsmanship backstage, and everyone is so encouraging of each other.


What was the worst part?
The worst part for me was definitely the diet.  Mentally it was really hard at times.  My energy levels were so low, that it made everything require so much more effort than something normally would.  Since I was eating so often, my entire day would revolve around when I was going to have my next meal.  And eating the same thing everyday got to be very boring.  Especially for someone who loves to cook and eat as much as I do!


Do you plan on continuing to compete?
I don't think so.  I am so happy that I did it, and have never felt such a sense of accomplishment.  However, I'm happy to be back in a balanced routine.  If there is anything that would make me want to do it again it would be the people!


What is some advice you would give someone who might be interested in competing?
My biggest piece of advice is to really understand the commitment that something like this takes.  I knew it would require dedication, but I didn't realize that it would completely take over my world.  From meal planning and preparation, to workouts, to posing practices.  It requires a lot of sacrifice.  I would also say that if you are thinking about competing, to really giving it your all.  If you are going to invest the time and money and takes to do this, don't sell yourself short by only doing it halfway.  


What did you learn about yourself during your journey?
A lot!  Probably the biggest thing I learned is that I am not as regimented of a person as I thought I was.  While I like my routine, I realized that I need some spontaneity in my life!  This journey requires so much planning, and I found myself longing for some excitement and spontaneity.  I also realized just how important my family and friends are to me.  I had to sacrifice a lot of time with family and friends during this process, and I missed the people in my life more than I thought I would.

Here are some photos of her during the competition. You look fantastic Lauren, congratulations on your success, and your killer bod!

Lauren is the 2nd from the left

Summer Sun Protection

The weather is heating up and summer is right around the corner. In Colorado the second the temperatures get above 60 degrees girls are strapping on their bikinis and laying out in the sun. I want to give you some helpful tips and knowledge on sun protection and skin care. I am very passionate about skin protection and my closest friends will say I’m a bit of a nag when it comes to wearing sunscreen! But my heart behind the nagging is good- I was diagnosed with melanoma (a form of skin cancer) a little over a year ago. It was a crazy time of my life, wondering how at 22 years old I was meeting with an oncologist, having numerous tests ran and going through multiple surgeries because of cancer. I had a wonderful surgeon who did an amazing job removing the cancer. And although that cancer spot has been removed, I continue to have other “concerning spots” removed and visit my wonderful oncologist every six months. 

I’m telling you this, first, because I want to let you in on a season of my life that has changed me forever. It has shaped me and broken me and stretched me and grown me. I am also telling you this, not to scare you, but to help protect you from what I had to go through. If you can take away just a few of these tips and tricks to protect your skin, you can make a huge difference in the future of your health. 

The ABCDE’s of Skin Cancer

A- asymmetric- If you draw a line though this mole the two halves do not match

B- boarder- Edges are uneven or scalloped. 

C- color- Having a variety of color. Different shades of brown, tan, or red through out the mole is a indicator of melanoma.

D- diameter- Usually the diameter (size) of the melanoma is larger than the size of a pencil eraser.

E- evolving- Any change in the size, shape, color, elevation, or any other irregular trait is a warning sign of skin cancer. Bleeding, itching or crusting is a danger indicator. 

Tips to Protect

• Use a moisturizer with SPF
• SPF stands for sun protection factor. The higher the number the more time you can spend in the sun without getting burned. Also the higher the number the more protection. 

For example, if you usually start to redden in 20 minutes from being in the sun with no protect and then you apply SPF 15 you can stay in the sun 15 times longer- meaning 300mins without getting burned. This is the science behind SPF’s but my rule of thumb is to reapply sunscreen every 2 hours! 

• Use water proof sunscreen when swimming, at the beach, or working out. Sweat and water will remove the sunscreen and reduce your protection.
• Have a friend, family member, or cute husband check you back for moles and dark spots. Our backs tend to get burned most often but its the one place we cannot check ourselves.
• Don’t forget to put sunscreen on those cute toesies! The tops of feet and in between toes are very vulnerable. 
• Please, my girls, avoid indoor tanning- at all costs! 

My favorite face sunscreen is Aveeno Positively Radiant, SPF 30 

Lather on that sunscreen and Enjoy the warm summer sun!

Take a day…GET AWAY!

 

       The end of the semester is drawing near and I feel like I am finally finishing my “school marathon” If you’ve ever run a race before you know how extremely exhausted you are when you hit ohhhh mile 8 or so. It is when you hit that wall of exhaustion that you have to remind yourself of all your hard work and training, switch to your power song, and finish strong. So in leu of my sprint to the “end of the school finish line” I decided to take one final day to rest so I can finish up my college career well. My Saturday consisted of…

- Sleeping in

- Breakfast in bed with my journal 

- Lots of cooking

- Clean eating

- Yoga 

- Fun work out classes

- Pandora station set to Temper Trap 

- Never changing out of my cozies

- Mani/Pedi

- Hand written cards 

- Blogging 

Breakfast in bed! (Braverman cup :) 

HOTTTTTT Yoga!

WILD FINGERS!

Growing up in fast pace society, it can be difficult to turn off the things that connect us to the craziness of the world and take time for ourselves, but it is so important. I’ve chosen to incorporate this post into the “fitness blog” because rest is essential to your health. Wherever you find yourself today, be it in the throws of end of semester tests, papers, and presentations or burnt out on work commitments or any other roles you play STOP, make a list of what makes you feel alive, say no to a few commitments and do the things that give you rest for one day. Your body will thank you for it. 

Almond Coconut Butter: 

What you will need:

• 2 cups of dry roasted almonds

• 1/3 cup of unsweetened coconut flakes

• 1/2 tsp of sea salt

Directions:

1. Place all of the ingredients into a food processor (if you do not own a food processor its a great little kitchen item to have).

2. Turn your food processor on high and let it run for about 10 minutes. Half way through you will start to wonder how in the world this crumbly mess will turn into almond butter but trust me.

3. Check your almond butter at 10 minutes. It should start to transform into a chunky butter at this point. If you like smooth almond butter let your processor run until it is nice and creamy.

Scoop out your fresh almond butter and place in an airtight container or jar.  

Strawberry Yogurt Muffins:

What you will need: 

• 2 cups of fresh strawberries

• 2 cups of whole wheat flour

• 1 tbsp of baking soda

• 1/4 cup of sugar

• 1 1/4 cup of plain Greek yogurt

• 2 egg whites

• 2 tbs coconut oil

1tsp of vanilla extract or almond extract   

 

Directions: 

1.    Preheat oven to 350 degrees.

2. Stir together all the dry ingredients.

3. In a blender puree one cup of strawberries.

4. In a separate bowl beat the egg whites. Add the yogurt, strawberry puree, oil and vanilla extract. Combine with dry ingredients. Chop up the remaining strawberries and add to batter.

Spoon the batter into the muffin pan. Bake for about 15 min.

Black Quinoa Salad with Mango, Avocado, and Tomatoes:

What you will need: 

• 1 cup uncooked black quinoa
• 2 cups water
• Pinch of salt
• 1 large mango, diced
• 2 large tomatoes, diced
• 3 green onions, sliced
• 1/2 cup chopped cilantro
• 2 medium avocados, diced
• 1/4 cup fresh lime juice
• 1 tablespoon olive oil
• 1/2 teaspoon cumin
• Salt and pepper, to taste

Directions: 

      1. First, using a strainer, rinse the black quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature

     2. In a large bowl, combine quinoa, mango, tomatoes, green onions, cilantro, and avocados. In a small bowl, whisk together lime juice, olive oil, and cumin. Pour the dressing over the quinoa salad and gently stir until well combined. Season with salt and pepper. Serve at room temperature or chilled.