No Summer Bummers Here!
If there’s one popular word for summer 2010, it’s “stay”cation.
The economy still sucks, but that doesn’t mean your summer has to follow suit.
For those who get bored sticking close to home, try something new and different. This is the perfect time to plan a getaway that incorporates fitness and fun.
My favorite “stay”cation go-to is hiking. It’s nice to take a short drive out of the city and trade the skycrapers for trees and fresh air. Bring the whole family along, pets and all. Be sure to look for your closest state park, most parks are easily available online offering details on hiking trails.
Another element of a day away from it all is to add a picnic. I’m not talking Cool Ranch Doritos and mayo-saturated sandwiches. Look online and try something new and different. If you are a dork like me you will have a picnic basket to boot, for those non-dorks any cooler will do (or even a reusable grocery bag).
Kindergarten Flashback: Oh the careless days of kindergarten, remember those days with this healthy picnic treat of celery slices filled with peanut butter. If you really want to go back, add some raisins for the full “ants on a log” effect.
Kick A@$ Kabobs:The variety of textures, colors, and flavors in this recipe (thanks to www.medicinenet.com) makes it the perfect addition to a picnic.
You’ll need:
1 1/2 to 2 cups assorted fresh vegetables (such as baby carrots, halved radishes, bell pepper squares, whole miniature bell peppers, or halved pattypan squash), 2 ounces part-skim mozzarella cheese, provolone cheese, or smoked Gouda cheese, cut into 1/2-inch pieces, 2 ounces cooked smoked turkey sausage, cut into 3/4-inch-thick slices and quartered, 2 tablespoons refrigerated basil pesto, 1 tablespoon white wine vinegar, 12 whole fresh basil leaves.
You’ll Do:Place vegetables, cheese, and sausage in a self-sealing plastic bag set in a deep bowl. For marinade, in a small bowl stir together pesto and vinegar; pour over vegetable mixture. Seal bag; turn to coat vegetable mixture. Marinate in the refrigerator for 1 to 24 hours, turning bag occasionally. On 12 4-inch-long wooden skewers, alternately thread vegetables, cheese, sausage, and basil leaves.
Fruit-licious: Dip chunks and slices of fresh fruit in a sealable bowl of melted dark chocolate. Leave it in the fridge to set and keep it in your cool bag once you’re out to avoid it turning into a sticky mess. Dark chocolate is better than milk chocolate as it contains disease-fighting antioxidants. And because it’s richer, you need less of it to satisfy your chocolate craving. Try strawberries, raspberries, bananas, orange or mandarin segments, grapes or pineapple chunks.
Urban Girl Fitness Quote of the Day:
It just wouldn’t be a picnic without the ants. ~anonymous
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Snackers Anonymous
10:15 a.m. — hmm, I can’t possibly be hungry yet.
11:25 a.m. — I’m starvin’ marvin hopefully this Fiber One Chocolate Chip Granola bar will hold me over..mmm chocolate!
12:32 p.m. — Must. Eat. Lunch. Now.
2:41 p.m. — Attack of the chocolate craving again. Taking an afternoon trip to the vending machine. Peanut M&Ms or Twix? Peanut M&Ms or Twix?! Ok easy solution to this dilemma. Both!
Ah Nuts: In a good way, that is. Even though nuts are high in calories and fat, it takes only a handful to keep you happy. They also provide healthy fats and fiber, which is certainly a plus.
Edamame-me likey: Edamame is actually easier to bring to work as a snack than you think. You can find easy microwavable packets at any grocery store and not to mention these soy beans are loaded with protein.
An Apple a Day: Apples are easy, throw them in your bag and you’re good to go. I know an apple isn’t nearly as good as a huge bag of gummy bears, but you can easily make it fun. Bring some peanut butter and you have a delicious filling snack when combined.
Yo-yo-yo-yogurt: Get your dairy in for the day with a low-sugar plain yogurt. Add some fresh berries into the mix for the ultimate healthy snack.
Be Cheesy: Bring along a simple packet of string cheese, Laughing Cow wedges or colby jack cheese packs. They are sold at grocery stores for an easy, delicious and portable snack. If you’re really in desperate need of a snack add some Triscuits or healthy crackers for a delicious treat.
Urban Girl Fitness Quote of the Day:
I like vending machines, because snacks are better when they fall. If I buy a candy bar at the store, oftentimes I will drop it so that it achieves its maximum flavor potential. ~Mitch Hedburg
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Itsy Bitsy Bikini Time
The heat index is rising and so are the nerves for anticipation of donning that hot new bikini you just bought. A little thigh jiggle, arm jiggle and butt jiggle can keep anyone from hitting the beach with confidence.
Looking for a speedy solution, ladies? With these quick tips you will have your beach bags packed, flip flops flopping and the only thing you need to worry about is what summer beach music to put on your iPod and which new summer read to bring.
Suit Up!: I’m not talking the TV show “How I Met Your Mother”, I’m talking a bikini that accentuates your best features. If you have thick legs, skip the boy shorts. Wear solid colored shorts and a print top, so eyes will immediately be drawn upward.
Green with Envy: Sip on some green tea and you will feel confident strutting your stuff whether it’s poolside or beachside. Green tea helps rid your body of extra fluid, helping you feel less bloated.
“Yoga” Get It Girl: It takes just one class to feel the difference. Not only does it help tone and help you shape up, it leaves your mind and body rejuvenated ready for to soak up the sun.
Tan Your Butt Off: Get the glow and you are ready go. I highly suggest going with a faux tan before your strut your stuff so as not to blind the beach crowd, a tan also tends to hide all those little imperfections (cellulite, stretch marks, oh my!)
Posture Makes Perfect: When you carry yourself well, you look amazing. So stand tall, shoulders back and tuck in that tummy. Try not to slump in your beach chair creating those extra rolls — and no, not the good kind.
Urban Girl Fitness Quote of the Day:
A bikini is a thoughtless act ~Esther Williams
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The Raw Truth About Sushi
Rice, fish and veggies. Sushi is usually the go to healthy food when it comes to heart-friendly, low-fat ingredients.
So what’s the problem here? Sushi is bound to be healthy, right?
Sure, the Japanese style sushi. Unfortunately, Americans have a tendency to supersize everything and often use mayo, oil and fried shrimp.
Tsk. Tsk.
Here’s a guide of the healthiest and chubby challengers to stuff in your purse (and stomach) on your next sushi outing..
Skinny Stuff-Me-Silly Sushi:
Assorted Sashimi..hello Omega-3’s!
Veggie Rolls..veggies, ’nuff said.
Edamame..mmm soy.
Tako (octopus)..protein, B vitamins, iron, selemium, taurine..oh my!
Sushi Suckers:
Tempura Rolls..two words. Deep. Fried.
Spicy Tuna..try to stay away from mayo.
Philadelphia Rolls..here’s a tell-tale sign, they don’t even serve these rolls in Japan. Since when do they have cream cheese in Japan?
Dragon Rolls..one ounce of raw eel contains 3 grams of fat..eek!
Urban Girl Fitness Quote of the Day:
In Mexico we have a word for sushi: bait. ~Jose Simon
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Jumping for Java!
It’s official.
Coffee is actually good for you!
No it’s not a dream. That cup of joe in your hand can help fight disease, increase brainpower, keep you feeling young and help fuel those tough workouts.
So put on a fresh pot, get your favorite coffee mugs out and learn why you should be jumping for java all thanks to Self.com..
Bean Benefits: Lifelong caffeinated-coffee fans may be less prone to develop Alzheimer’s and Parkinson’s diseases. Coffee’s antioxidants may tamp down cell damage linked to Parkinson’s. And caffeine blocks inflammation in the brain, which is associated with Alzheimer’s.
Smile Sips: Caffeinated java has antibacterial and antiadhesive powers, so it may keep cavity-causing bacteria from eating your enamel. It also slashes oral cancer risk by half!
Diabetes Dodger: People who sip 3 to 4 cups of regular or decaf coffee a day are 30 percent less likely to develop type 2 diabetes.
Stop Those Stones: Gallstones grow when mucus inside your gallbladder traps cholesterol crystals. Xanthine, found in caffeine, may reduce mucus and risk for deposits.
Skin Saver: Two to five cups of regular coffee daily may help lower your risk for nonmelanoma skin cancer by up to 17 percent.
Bosom Buddy: Premenopausal women who downed four cups of regular coffee per day experienced a 38 percent reduction in their breast cancer risk, a study in The Journal of Nutrition finds.
Urban Girl Fitness Quote of the Day:
Behind every successful woman is a substantial amount of coffee. ~Stephanie Piro
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Protein Snacks for Pennies!
It’s no secret that high protein and low-carb diets are all the rage. With all of the benefits it’s easy to understand the excitement!
Protein is an important component of every cell in the body. Not only are hair and nails mostly made of protein, your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood–who wouldn’t want to add more to their diet?
There’s great news for all of you protein fanatics out there, protein doesn’t have to cost a pretty penny. Check out these finds, thanks to fitsugar.com, all are under $2 and packed with up to 10 grams of protein.
Chobani Greek Yogurt: Greek yogurt has double the amount of protein than regular yogurt. Most brands range under $2, but Chobani ranks in at the cheapest at only $1.19! It’s only 120 calories with 16 grams of protein. Opa!
Edensoy Organic Soymilk: Need to quench your thirst? Try this soymilk packed with 11 grams of protein and 140 calories. Get a three pack at only $2.61. I’ll have soy more please!
Seapoint Farms Dry Roasted Edamame: Sure frozen edamame is amazing, but you can’t quite keep it in your purse or gym bag. Try the dry roasted version and you won’t be able to put it down. At 130 calories and 14 grams protein, this edamame costs only $1.46 for a four-ounce pack. Now that’s a number I can certainly crunch!
Kind Plus-Almond, Walnut, Macadamia: If it’s an energy bar you are craving, look no further than this one. It packs a protein punch at 210 calories and 10 grams protein. Get a pack of 12 and you’ll find yourself with each one costing $1.48. That price, I believe, passes the bar.
Cheese n’ Crackers: So simple. So cheap. So yummy. So much protein! Try going for a one ounce stick of string cheese and a bag of Kashi crackers. The cheese is only $0.64 per slice and crackers only $0.58. So good it’s almost cheesy!
Urban Girl Fitness Quote of the Day:
Life goes faster on protein. ~Martin H. Fischer
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Cheap Super Foods to the Rescue!
Acai berries, mangosteen, pomegranate and spirulina are all well known super foods with super powers for overall well-being and health. Yet, with super foods, come super prices and that’s bad news for those of us recently keeping a tight grip on the wallets.
Turn those frowns upside down, frugalistas. You don’t have to feel like you’re hurting your health if you can’t afford to cough up the extra dough for expensive health items, chances are you already shop for super foods. Some may already be waiting for you in the fridge!
Here are five super foods at a super price everyone will love..
Tofu-tastic: Soy is the best way to get protein minus the cholesterol and saturated fat. It’s loaded with great ingredients that promote cardiovascular health.
Saving with Spinach: Not only is spinach is a great antioxidant in preventing cancer, it also promotes better brain function and is an excellent source of iron. Even frozen spinach passes the test!
Bring on the Bell Peppers: What doesn’t this vegetable do for your health? From your heart to your lungs , to your eyes and everything else bell peppers offer a great nutritional bang for your buck.
Ode to the Onion: Not only does the onion add amazing flavor to any meal, it also benefits your cardiovascular and gastrointestinal system. It also helps fight cancer and maintain blood sugar levels.
Amazing Apples: Apples are jam packed with antioxidants, fiber and flavanoids. As the saying goes, an apple a day keeps the doctor away!
Urban Girl Fitness Quote of the Day:
We are indeed more than what we eat, but what we eat can nevertheless help us to be much more than what we are. ~Adelle Davis
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