Be Fit with Kristen

Friday Fit Tip: Got Chocolate Milk?

on May 25th, 2012

When you consider an exercise recovery drink you’ll want to choose one that has simple carbohydrates, protein and electrolytes. Chocolate milk is the perfect choice. Most protein recovery shakes will contain the protein and simple carbs your body needs, but they often lack the electrolytes such as calcium, potassium, sodium and magnesium that your body loses as you sweat.

Chocolate milk is an all natural and less expensive than most protein recovery drinks on the market. And let’s face it, chocolate milk tastes better than any recovery drink out there. For the most health benefit, I recommend buying low-fat organic milk and all natural chocolate syrup. If you really want to get crazy, mix it up with some ice and 1/2 a banana in the blender for a great smoothie.

Need more convincing? Check out Refuel with Chocolate Milk to find out how drinking it has helped athletes with performance among other things.

In the spirit of full disclosure you should know that as a FitFluential member, I received a scholarship from Refuel with Chocolate Milk to attend the 2012 Fitness Bloggers conference. Receiving this scholarship has not influenced the content of this post in any way. All opinions are my own. I truly believe that chocolate milk is the right recovery drink for you. I wouldn’t steer your wrong. ;)

When was the last time you enjoyed a cold class of chocolate milk?

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8 Ideas to Make Your Summer BBQ Healthier

on May 24th, 2012

The sun is shining, the birds are singing and the polish on my toe nails is glistening. Oh yes, Summer is in the air and it’s time to BBQ.

Here we are only 2 days away from the long weekend. By now you’re probably itching to ditch work, fire up the grill and call it a party. It’s tempting, I know. I almost put off writing this post today to sit out in the back yard and relax in the sun. But I just couldn’t let you down. So I made the responsible choice…Note to self: Buy a sun shade for my laptop so that I can blog and enjoy the weather. Does anyone know where I can buy one?

Yes Memorial Day weekend is here. Without a doubt there will be BBQ’s with lots of great food and beverages. You can’t escape it. So how do you indulge without the guilt? Well it just so happens that I have 8 ideas that will help make your BBQ healthier.

1. Serve flavored seltzer water instead of soda

Add Strawberry Ice , courtesy of Joy the Baker, to flavored seltzer water for a refreshing low-calorie drink. Blueberries, raspberries and grapes would also taste great in ice. Just saying…

2. Swap out your sweetener

Use all natural, calorie free Stevia, in place of sugar. If you haven’t tried it yet, you really should. With all the pleasure and none of the guilt, this just might be the best thing since sliced bread. Use it to sweeten your lemon aide, iced tea or your mojito if you must.

P.S.: I haven’t used it for baking yet. Have you?

3. Make a healthy appetizer

I found this recipe for Quinoa Bites on The Healthy Apple. Quinoa is an excellent choice. It’s a super healthy grain full of fiber and protein. It just so happens that fiber and protein are 2 things we need to stay thin and trim. So there you have it. No excuses. Add this one to your list.

Don’t they look delicious? Can’t wait to try them.

Gluten Free Crispy Quinoa Bites from The Healthy Apple

Photo courtesy of Amie from The Healthy Apple

4. Use Greek yogurt instead of mayonnaise in potato salad

My favorite is a Whole Foods recipe; the Classic Summertime Potato Salad. I do a one for one substitution of Greek yogurt for mayo and it’s a hit every time. Oh and if you decide to make this recipe, try using pickle relish. It mixes better and is a huge time saver if you’re like and don’t want to chop up the pickles yourself.

5. Get creative on the grill.

Try grilling your salad; a great idea (among many) on Snack Girl’s website. Grilled vegetables make a great side for just about anything. It’s simple, it’s quick and you really can’ t mess it up. Want something a little heartier? Add some chicken (or other white meat) and call it a main dish.

6. Create your own humus platter.

Get a little fancy and go with a Mediterranean theme. Everybody does humus and raw veggie platters. You want your dish to stand out from the rest. Kalamata olives, roasted red peppers, marinated artichoke hearts and whole wheat pita chips are my suggestions.

7. Use lean chicken instead of beef.

This is nothing new right? You’ve heard it all before. But I’ll tell you this, boneless chicken breasts make great sandwiches. Add a healthy marinade or spice rub and you won’t miss the burger one bit. Make it even healthier by serving it on a 100% whole wheat roll.

8. Make a fruit salad for desert.

My favorite combo? Blackberries, blue berries and strawberries sweetened with (of course) Stevia. Mix everything together in a large bowl and chill it in the fridge for a few hours, or even over night. Garnish with mint leaves when you’re ready to serve.

For a real treat spoon the fruit over a scoop of vanilla coconut milk frozen desert. In case you haven’t heard, this frozen desert is just like real ice cream but a lot healthier for you. I kid you not! I’m absolutely addicted to So Delicious’ Vanilla Bean.

I wish you all a happy and safe Memorial Day weekend. And as you’re enjoying your time off, let’s not forget what this weekend is really all about. Take a moment to remember the many men and women who served our country to protect us and give us the freedom we cherish.

What tips do you have to make your recipes healthier?

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Keeping Your Kids in Motion

on May 22nd, 2012

Kids are one of my favorite groups to work with. They’re a fun bunch and always eager to get up and move; maybe too much so at times. ;) This past Saturday I participated the City of Somerville’s Kids to Parks Day. Kids to Parks is a nationwide event to celebrate America’s parks through active play. Somerville celebrated by hosting events in 6 different parks across the city.

I was at Glen Park, on behalf of Corpbasics, showing the kids some exercises. They ranged in age from about 2 – 6 years old so the goal here was to just have fun and keep them moving. The afternoon involved activities such as jumping jacks, quick feet drills and jump rope super star games. In between all the fun the kids learned about some muscle groups and proper stretching techniques. I’d say mission accomplished. The kids were laughing and the parents were happy.

There are so many good reason to keep your kids in motion. Not only does exercise have a positive impact on them physically, but it does wonders for them socially and emotionally as well. Let’s not forget that:

Fit kids are healthy kids

Exercise reduces health risks such as heart disease, high blood pressure, diabetes.

Fit kids are happy kids

Exercise builds confidence, self-esteem and reduces the risk of depression.

Fit kids are social kids

Group activities will help develop social skills and encourages team work.

Fit kids are smart kids

Exercise improves focus, concentration and stimulates the brain.

Fit kids become fit adults. It’s never too early to start encouraging healthy habits. Keeping your kids in motion will teach them to make fitness a way of life; something we should all strive for.

Exercise Guidelines for Kids

According to the American College of Sports Medicine kids should be physically active for at least 60 minutes each day. It doesn’t necessarily have to be done all at once. It can be broken down into 10- 20 minute increments at a time.

Examples of Age Appropriate Aerobic Activities

• Biking

• Swimming

• Running/Brisk walking

• Frisbee

• Tag

• Jump Roping

• Dancing

• Sports/Martial Arts

Examples of Age Appropriate Strength Activities

• Modified push ups

• Body weight exercises (children 10 & up can use light weights & resistance bands)

• Isometrics (I had them press their palms together as much as they could, working the chest and arms)

• Monkey Bars

• Gymnastics

• Rope climbing

The key is to make it simple and fun. Children aren’t going to adhere to an hour-long workout like an adult would. Turn it into a game. The quick feet drill was a big hit this past weekend. I played some music and had the kids run in place as fast as they could. On my cue they were asked to squat, touch the ground and immediately come back up and run in place. A very simple game yet they loved it. And most importantly, I accomplished my goal which was getting them to move around and to inspire them to become strong, healthy kids.

Something as simple as planning a family bike ride or walk to the park would also work. Remember, the only requirement here is to keep your kids in motion so that they stay fit, healthy and happy.

Need a few ideas? Drop me a line at kristen@befitwithkristen.com and we’ll chat.

What sort of activities do you plan for your kids?

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Monday Morning Inspiration: Keep Moving

on May 21st, 2012

I saw this on Positively Positive yesterday and couldn’t resist sharing. Exercise should be a part of your daily routine. It doesn’t have to be overwhelming. The only requirement is that you get up and move. Get creative. Make it fun. View the full article to get ideas on how you can add simple activities to your everyday life.

What are you going to do this week to get up and move?

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Friday Fit Tip: Roll it Out

on May 18th, 2012

Are you stiff from working out? Try using a foam roller to release the tension. The foam roller works wonders on the legs. Roll along the sore muscle. When you find the point that is most tender, hold it for at least 30 seconds to allow the muscle a chance to relax. This will break up the knots and scar tissue. Repeat as needed.

If you haven’t heard, my goal this month is to work on flexibility. I’ve challenged myself to stretch at least 10 minutes daily. If you’re following me on Twitter than you have without a doubt seen me mention the foam roller on more than one occasion. With 2 races on top of the 5 Spin classes I teach a week, the foam roller and I have become BFFs this month for sure.

Have you tried the foam roller?

Make this Healthy Homemade Granola Recipe

on May 16th, 2012

Here’s to my first batch of homemade granola. I never knew it was this easy or I honestly would have done it long ago. Lately when it comes to snacking, I lean towards DIY recipes instead of store-bought goods. You know what you are putting into it so you know it’s fresh and you can rest assured that it is all-natural. The benefits here well out weigh the convenience factor of store-bought granola bars.

On to the recipe. Did I mention that it is delicious? It’s got just the right combination of salt and sweet; right up my alley for sure. It’s versatile, you can use any combo of fruit and nuts you. Use whatever strikes you at the moment. I went with what I had on hand; sunflower seeds, sliced almonds and diced dried plums. I also added unsweetened shredded coconut. I’ve been on a coconut kick lately…

I found this granola bar recipe on DIY Kitchen. I’ll admit that I didn’t follow the recipe exactly as instructed and wound up with some slightly different results. But it still worked. I used a cookie sheet instead of an 8×12 baking dish giving me a much thinner layer to work with. My batch came out less like a bar and more like granola that you could crumble into cereal. It worked out perfectly for me. Instead of crumbling the granola I decided to break it up into large pieces; kind of like you would with chocolate bark. It made a great snack to take on the go.

Homemade Granola

From the DIY Kitchen of bklyn Foodie (with a few minor changes)

It tastes great on its own but try it with plain Greek yogurt for some added benefit

Ingredients

2.5 cups rolled oats
1/2 cup sliced almonds
1/2 cup sunflower seeds
1.5 cups of Plum Amazins
2/3 cup agave nectar
1 tbsp coconut oil
1 tbsp unsweetened shredded coconut
1 tsp cinnamon
1.5 tsp pure vanilla extract
1/2 tsp sea salt

Directions

Pre-heat the oven to 350°. Cover a cookie sheet with parchment paper. Evenly distribute the oats, almonds and sunflower seeds across the cookie sheet. Bake until slightly browned, about 15 minutes or so. Make sure you stir it about halfway through.

Once it starts to brown take the pan out of the oven. Decrease the oven temperature to 300°.

Whisk the remaining ingredients (except for the dried fruit) together in a large bowl. Add the oat & nut mixture and stir until the oats are completely covered. Stir in the dried fruit. Mix well.

Pour the granola mixture onto the cookie sheet and distribute evenly. With a spatula press down on the granola so that it’s nicely packed in. Bake for 25-30 minutes. Cool for a couple of hours and then break up it up into large pieces.

Enjoy!

Have you ever made your own granola?

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Monday Morning Inspiration: It’s Never Too Late to Get Started

on May 14th, 2012

A little humor from Ellen to start off our week. The point here is that it is never too late to get started on a fitness program. You only have one body so you might as well treat it right by eating healthy and exercising.

What are your plans for exercise this week?

Friday Fit Tip: Swap This Dried Fruit Out For Raisins

on May 11th, 2012

Try substituting dried plums for raisins in your next snack. Dried Plums have more fiber, less sugar and less calories than raisins per 1/4 cup serving. I like Sunsweet’s Dried Plum Amazins. They are free of additives and are a NON-GMO food. Their only ingredients are dried plums and sunflower oil.

Since they come already diced it makes it super easy to through into yogurt, trail mix or even on cereal. I bet they would also be tasty in baked goods. Perhaps in a healthy bran muffin? I will have to give it a try and let you know.

What is your favorite dried fruit? Have you tried dried plums before?

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Disclaimer/Disclosure: I did not receive any financial contributions or free product from Sunset in exchange for this mention. I just did it because I love them! All opinions are my own.

Use this Warm Up Routine to Prevent Injury

on May 10th, 2012

Do you do a proper warm up before exercise? It’s okay, you be honest with me. I won’t tell a soul…

The truth is most people do not warm up long enough before engaging in exercise. The warm up is the most important part of your routine. A proper warm up will loosen up your joints allowing them to move through their full range of motion thereby lessening your chance of an injury. Plan a good 10 minute of warm up before hitting the weights.

I experienced negative impacts of skipping a workout first hand last Spring. I was rushed for time so I skipped the warm up and headed straight for the weights. I was doing deadlifts with some heavy weights. As I was standing back up I heard a noise and quickly turned to the left. Make a mental note here, this is not a good idea when you have heavy weights in your hands and can be especially dangerous when your muscles aren’t warmed up. As a result I pulled a muscle in my lower back. Ouch! It took a good 6 months to fully recover. Those are 6 months of my life that I will never get back. It’s not worth it.

When you are at the gym it is easy to jump the treadmill, elliptical and bike for a few minutes and yes that is an effective way to warm up your muscles. However it doesn’t address joint mobility. Add in this routine after doing a few minutes of cardio and you will be good to go.

This is also a great warm routine for those of you who workout from home or in the great outdoors. You may not have access to cardio equipment. So you need to get creative and find other ways to warm up your body. This routine the perfect option in that scenario .

Notes on proper technique and form

Shoulder Rolls: Extend your arms out to the side at shoulder height. Move your arms in a circle at a slow and controlled pace.

Ankle Rolls: As you stand on one leg don’t let the hip drop. Keep your body up straight maintaining good posture.

Linear Leg Swings: Swing your leg forward then back looking behind you as the leg comes back. This will allow you to open up your hips even more.

Lateral Leg Swings: Swing the leg out to the side and then back across your body. Keep your hips and shoulders squared off.

Alternating Knee Raises: Lift your right knee up to meet your left elbow alternating sides as you go. This can be done in place or as you walk across the floor.

Body Weight Squats: No weights involved here. Your feet are slightly wider than your shoulders. Your toes squared off facing forward. Star with your arms by your side. As you lower into the squat raise your arms forward lifting them to shoulder height. Once you are in the squat position make sure you keep the weight of your body in your heels. Helpful hint: keeping the arms flexed to make this a total body exercise.

Jumping Jacks: We all know how to do jumping jacks but here are some tips to get the most bang for your buck. At your starting point your legs should be hip with apart, no closer. This will keep the leg muscles engaged. As you bring your arms up keep them slightly in front of you. as with the body weight squats keep them flexed to make this a total body exercise.

Remember that stretching after your workout is just as important as a good warm up. When done properly, there are many benefits to stretching. Leave yourself 10-15 minutes to stretch after a workout.

How do you warm your body up before exercise?

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DISCLAIMER: I am a certified personal trainer, corrective exercise specialist and group fitness instructor. I am not a doctor, registered dietitian, certified nutritionist or physical therapist. You should always be mindful of any injuries, food allergies, special diets or specific health conditions that pertain to you.As fitness professional I recommend that you consult your doctor before taking on any significant changes pertaining to health, nutrition and exercise.

DISCLOSURE: Much of the form and technique I used to creat this warm up was inspired by what I learned in the Corpbasis’ Instructor trainer program.

8 Ways to Add Flavor to Your Food Using One of the Best Spice Blends Ever

on May 8th, 2012

A few weeks ago I stopped off at the Somerville Farmer’s Market after my morning run. I love shopping at farmer’s markets. They have everything from locally grown produce to fresh made bread, pastas, chocolates (my personal favorite) and much more. Being a member of Somerville Local First, I’m all about supporting the local business economy when possible. And really, doesn’t all food taste better when it’s local and fresh?

When I got there I was instantly drawn to the Soluna Garden Farm table. Why? Because they had fresh loose leaf tea for sale. As most of you know, I have a huge tea addiction. :)

Soluna Garden Farms is in Winchester MA, not too far from Somerville. They sell organic tea blends, organic herb and spice blends, sustainably grown fresh herbs and cut flowers.

Though the tea is fantastic that’s not the product I’m reviewing today. After I purchased my tea I got to talking with Amy of Soluna Garden Farms. She gave me the run down on some of their spice blends and offered me the spice of my choice to sample.

I chose the Ras El Hanout for Coffee for two reasons:

1. Because Amy said it is one of her personal favorites.

2. You can use it for things like baking, a HUGE selling point for me.

Ras El Hanout is a Moroccan Spice Blend made of nutmeg, ginger, sesame seeds, cardamom, rosebuds, anise, cloves, cinnamon, fennel, galangal, pink peppercorns, allspice, lavender, and mace.

I’ll admit that I’m not a big coffee drinker (remember my tea addiction) but enjoy the occasional cup of decaf when the mood strikes me. To test it out I picked up a cup of True Brew from Bloc 11 Cafe, another local establishment I frequent, and added a pinch of spice as Amy suggested. I really enjoyed it; the flavor of the nutmeg and clove really stand out. Fair warning; your coffee will be slightly gritty because of the added spice. But with that said, it doesn’t detract from the flavor at all. It’s delicious. I promise.

Helpful hint: If you make coffee at home go ahead and add it right in with the coffee grinds before you brew. You’ll have the same fantastic flavor without the grit.

If you are following me on Instagram then you’ve probably seen the other great things I’ve done with the spice blend.

1. As I mentioned, I added it to my coffee.

2. I sprinkled it on my peanut butter, banana and toast. Amazing! My mouth waters every time I see this photo.

3. I substituted it for cinnamon in my homemade bran muffin recipe. I absolutely loved how it changed the flavor.

4. I added it to my hot breakfast cereal. Pictured here is a bowl of oat bran but oatmeal works too.

5. I sprinkled it on sliced apples. Again, it adds fabulous flavor. I find myself adding it all the time now.

I also used it with a few other foods but unfortunately did not capture the moment with an Instagram.

6. It added great flavor to my Overnight Oats.

7. I loved it mixed in with my Fit to Go‘ Cottage Cheese.

8. And also with my Greek Yogurt.

While Soluna Garden Farms does not have its own retail outlet you can find them at several local farmer’s markets. Visit their home page for a full list of locations and dates. This spice blend is also available online. While you are at it I suggest that you check out their fine assortment of teas. I tried the Relax and Renew and the Ruby Rose. Both very soothing and refreshing.

They also sell some really nice gift sets. Perfect for a Mother’s Day gift perhaps?

Disclaimer/Disclosure: I did not receive any financial contributions for this review; however, I did receive free products from the company so that I could try it and offer my feedback. All opinions are my own.

Do you have a favorite Spice Blend? If so please share.

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