5 on Friday

Linking up for the first time!

Here's what I am loving on this Friday...

1. Labor Day Weekend

Granted I have only had one full week of school, but I am excited for a break! I have a couple fun things planned including a cookout with friends, a family birthday party (with coconut cake, my favorite!) and making dinner with friends on Sunday night.

2. New Friendships

After a rough couple of days transitioning, I have made a great group of friends. I am so excited for this year now and for what's in store! 

3. Baby Buble

I may just be Michael Buble's biggest fan-and now he is a father! Is this not the most adorable picture?!

4. New Apartment

I am living in my first apartment (on my college campus). It was so fun to decorate my room!

5. This video.

We watched this today in my Nutrition & Culture class and it is hilarious.

Here's to a great weekend full of cookouts, coffee and relaxation!

the new normal

Every day here has been better than the day before.

I am so thankful! I feel comfortable in my new routine and have been making some awesome friends.

I have also still been doing great with making healthy meals.

Yesterdays lunch: quinoa bowl with black beans, corn, salsa and plain greek yogurt.

**I use plain greek yogurt for everything!

carrots, cucumbers & hummus

2 hard boiled eggs

I am already thinking about what I am going to meal prep this Sunday.

It has saved me so much time this week and I like knowing what I have to work with!

Women's Health Wednesday: IRON!

I have always had low-iron and that was increased when I stopped eating meat one year ago.

I get very bad periods (TMI?!) and always try to incorporate extra iron into my diet.

I probably don't do well enough in this area, but it's one that I am trying to get better at!

(picture from here)

Today's WHW comes from the Women's Health website.

I love their website because it has most, if not all, of the articles from the magazines in an individual format.

This article lists 9 sources of iron to eat after a workout (and anytime!)

Here they are listed:

1. Lentils

2.Spinach

3.White Rice

4.Beef

5.Kidney Beans

6.Oysters

7.Tomatoes

8.Chickpeas

9.Potatoes

Go to the article for more info on these foods.

This is a pretty delish list! I never eat beef or oysters, but the others are regulars in my diet.

Hey, maybe I am not so low in iron as I thought!

You can make an awesome dish with most of this list: I am thinking all of the beans, rice, spinach and tomatoes? Sounds pretty good and very filling.

southwest quinoa salad

I have mentioned before about my love for southwestern style salads.

Today I had class all day (missing lunch, yet snacking) and went to the gym after.

When I got back I was obviously STARVING and couldn't wait to eat.

Since I did some meal prep on Sunday, I have been using the quinoa, peppers and beans daily. I am so impressed at my first week of apartment meals!

This salad was the bomb.com

Southwestern Quinoa Salad

(I don't know measurements-I just keep adding until it looks right!)

-spinach

-1 tomato

-1 avocado

-corn

-black beans

-quinoa

-green bell pepper

-salsa

So good and filling! I had some grapes on the side and a cup of coffee after. I am a college student now you know....

I am still adjusting to my life here but today was definitely better than yesterday. 

Fingers crossed that the pattern continues!

Do you have a favorite style of salad?

day one=done!

Day one of classes=done!

It's going to be a weird transition living here.

My roommates have commented on how "weird" my meals are because I am eating actual meals and not college macaroni and cheese.

I took it as a great compliment :) 

I love having a full kitchen here and not  having to clean up a million people's dishes like at home living with 7 people! I am going to try and make my meals filling and nutritious, not just convenient.

Here's what I had today:

Breakfast: Black Cherry Chobani w/ grapes, strawberries and raspberries.

Lunch: Quesadilla w/ quinoa, black beans & spinach. Cucumbers, carrots and bell pepper w/ hummus

Dinner: Black Bean Veggie Burger w/ hummus, tomato, spinach & avocado. Some pepper salsa and blue corn chips too.

Dessert: Bananas with peanut butter, coconut & dark chocolate chips

A quick, sweet snack!

Here's to hoping that tomorrow is a better day!

first weekend at school meal prep

Ah! This first weekend at school was a lot different than I expected.

I am nervous for making friends, doing well in classes and eating right.

I had some down time today so I did a little bit of meal prep for the week.

-made quinoa

-washed/soaked black beans

-washed and froze some grapes

-cut up cucumbers and peppers

I also made some hard boiled eggs.

It's not a lot, but hey...it's more than most college students plan!

It's weird getting into a new routine now that I am away at school.

I like being in an apartment, but the girls that I am living with are all upperclassmen and have jobs, school and clinical so they aren't around. We aren't on main campus either which makes it hard to meet people.
I hope that after classes start tomorrow I will be able to meet more people!

The great thing is that the gym is a mile away at main campus. Today I ran there, did a couple miles on the treadmill and then ran home. It was great!

Hope you had a great weekend!

Women's Health Wednesday #3

Today's WHW is brought to you by the March 2013 issue.

The article is called Eat This, Cure That! by Matthew Kadey, R.D.

"So next time you're suffering from jet lag, a sleepless night, or any of these other ills, just remember: There's a snack for that." 

Within the past year I have gotten more into "natural" healing solutions.

Nothing crazy-just peppermint tea and honey for a headache, but it really does work.

Eat This, Cure That! gave me a lot more insight into natural healing remedies.

1. HONEY: Sore throat/cough

2.GINGER: Muscle aches from a workout

3. KIWI: Insomnia

4. PUMPKIN SEEDS: Migraines

5. TART CHERRIES: Jet Lag

6. BEANS: Heartburn

7. ALMONDS: PMS!

I have not tried all of these-but I am going to! 

Isn't it so crazy (yet amazing) that you don't have to rely on medication for these ailments? 

Do you have another natural healing remedy? Share!

birthday & easy granola

Happy Tuesday! 

Sunday was my 20th birthday. 

It was a great day and I feel so much older-ha!

I got just what I wanted: kitchen appliances!!

I made my favorite cake for the occasion...

Dark Chocolate! 

Not the healthiest-but hey, at least it has some antioxidants.

My mom's birthday is today so we celebrated together.

My mom is the best that there is. She has raised 5 kids and did a great job with all of us. She puts her family before herself in everything and is the most self-less person I know. She truly is my best friend!

On Sunday night I went with Kaitlin out to dinner, shopping and to see "We're the Millers" which was actually hilarious. I love Jason Sudeikis!

Also this weekend I made some great granola.

I was trying to replicate my favorite KIND bars to make at school since I will be poor and can't justify the price every week! The mixture turned out pretty crumbly, so granola it is.

1 cup almonds

3/4 cup coconut

1/2 cup honey

3/4 cup oatmeal

Mix ingredients together and bake at 350 for about 15 minutes.

If it's not crispy you will want to put it back in for another 5 or so.

It was great on peaches, blueberries and yogurt.

What's your favorite granola recipe?

Summer Vegetable Saute

Tonight's dinner was easy and delicious.

I adapted a recipe from the Forks and Knives cookbook.

Summer Vegetable Saute:

4 zucchini, sliced

4 yellow squash, sliced

3 ears of corn

1 red onion, sliced julienne style

1 can black beans, drained and rinsed

juice & zest from two lemons

1 tomato, sliced

slice vegetables.

put the onions in the pan with some water, salt and pepper and cook until tender.

add the rest of the ingredients and cook on medium heat until the squash is tender, about 7 minutes.

Enjoy!

It will look like a big mess when it is finished, but it is delicious, filling and healthy!

After I made dinner I made my birthday cake for tomorrow-it's my favorite.

Then I did a long run so that I can take the day off tomorrow and enjoy some cake, guilt-free!

Hope you are having a great weekend!

I wish I was a Gilmore Girl

Or at least had the metabolism of one!

I saw this hilarious article today and had to share.

Too true!

This workout was on Pinterest one day-also hilarious.
It wouldn't be the greatest workout though!

Such a great role model. 

Well, maybe.

Quick Fit Tip: toothbrush squats

This summer one of my fitness goals was to feel good in a bikini. 

I always feel self-conscious being so exposed and it's just silly.

So this year I really wanted to work on my abs and my badonkadonk.

My goal was to firm up the buttocks. 

Enter the toothbrush squat:

Really, just a plain old squat that I do every night for two minutes while brushing my teeth.

It has become part of my nightly routine and I love that.

A few weeks ago I was visiting my sister at school and was doing the squats in the community bathroom. I got a few strange looks at first, but then everyone joined in on the fitness fun!

Incorporating easy, quick exercises into your daily routine is a key to staying and feeling good.

Do you have any quick fit tips?

Women's Health Wednesday

Today's Women's Health Wednesday comes from the November 2012 issue.

"Forty-seven:

percentage more you eat of a food when you start your meal with it.

the takeaway: begin with salad or veggies instead of fries or bread"

I am so guilty of this!
I never used to order appetizers, but I have gotten into the bad habit of doing so.

Lately I have been trying to order a substantial salad or veggies so that I don't go crazy on the meal.

Don't get me wrong-I love going out to eat, but it can't be an excuse to go insane!

Unless of course it is your birthday like mine is this weekend. I fully plan on getting whatever I want.

Here is an easy swap:

At Red Robin, instead of getting the tower of onion rings...

Get the Veggie and hummus plate!

It comes with cucumbers, carrots, jicama, grilled zucchini, flatbread and hummus.

Then after enjoying the plate, go crazy with a burger or whatever you want!

Everything in moderation :)

Do you usually order an appetizer?

Strawberry Zucchini Coffee Cake

I had an unexpected day off today due to torrential rain, and it was amaze-balls.

When I got home from driving to work only to find out it was cancelled, I got back into my pajamas, drank an extra cup of coffee and watched an episode of Gilmore Girls.

I was in the mood for coffee-cake so I tried a new recipe

I wanted to use up some strawberries-one of my pet peeves is throwing away fruits and vegetables that go bad. Lately we have been doing a great job of finishing them before they do!

The original recipe is here but I added some adaptations to make it healthier for us of course.

Strawberry-Zucchini Coffee Cake

4 cups whole wheat flour

1 1/4 cups sugar

4 tsp. baking powder

1 tsp. salt

1 1/2 cup almond milk

-/4 cup plain greek yogurt

1/2 cup vegetable oil

2 eggs

2 tsp. vanilla

- cups strawberries, diced

1 cup pureed zucchini

topping:

1/2cup sugar

1/2 cup whole wheat flour

4 TBPS butter, softened

spoonful of brown sugar

cinnamon

-Mix dry ingredients in a large bowl. 

-Add wet ingredients and stir until just combined.

-Fold in strawberries and zucchini

-Put in prepared pans

-Mix topping together in a bowl.

-Sprinkle over batter

-Bake at 350 for about 30 minutes

Charlie wanted some too!

A perfectly relaxing morning!

P.S. I love these new Target pjs!

quick apartment snacks

I leave for school in less than two weeks!

I made the decision to forego the meal plan.

There is nothing appealing to me about eating cafeteria food day after day.

Since I will be making my meals, I have been throwing together some quick snacks and meals to prepare me for "the college experience".

One of my biggest fears when I go to college is that I will gain weight.

I am not a big drinker and I am a healthy eater/avid exerciser...but my fear is that I will fall off track and the pounds will pile on.

How am I going to combat this fear?

By being prepared!

**I am not trying to be a food blogger, just documenting through iPhone pictures**

Vanilla Greek Yogurt with Peanut Butter and Bananas

Quinoa with Asparagus, Red Onion, Garlic, Tomato and Spinach

Bananas and PB that were later covered in dark chocolate and frozen

Yogurt/almond/fruit bowls

Raspberries with dark chocolate chips

weekend fun

This weekend was full of food!

Admittedly probably too much...but everything in moderation, right?

We drove about an hour to O Wow Cow to try the famous ice cream.

I had mocha chip in a toasted coconut ice cream cone....

AKA it was the best freakin ice cream I have ever had.

Friday night I went out with friends to celebrate Eliza's birthday!

We went to PF Chang's for dinner and I got "Buddha's Feast".

Her boyfriend Joe just got back from doing service in England for a year!

Saturday I went to the beach with my family but sadly did not take any pictures.

In other news, I am dog sitting my god-dog Charlie this week.

He is the cutest maltese shih tzu ever

He fell asleep on the kitchen floor today!

And then in my arms later

He is just a few weeks old and seriously the cutest.

obsessed and Oklahoma

I just finished reading Obsessed by Mika Brzezinski.

It was such a good book. Mika is so honest about her struggles with withholding food and excessive exercise, while her friend Diane is on the opposite side of the spectrum and obese.

There is so much knowledge to gain from reading this book-I rented it from the library but I think I need to purchase it!

The end of the book is about how we can make positive changes in our communities.

She talks about changes that Oklahoma City has made since 2005 when Men's Fitness called the city one of the fattest in America.

The mayor, Mick Cornett, said "We're going to lose a million pounds".

5 years later, they did just that.

They built new gyms in schools across the city, health & wellness centers and new bike trails.

They redesigned the city to cater to pedestrians and added more sidewalks.

Restaurants began to offer healthier choices.

Now, less than 10 years later, Oklahoma City is on Men's Fitness list of fittest cities in America.

I just loved this story-it shows that with proper education and planning, changes can happen!

--

Off to make dinner: quinoa with asparagus, spinach and zucchini.

Then hopefully a run if the humidity lets up!

Enjoy your Sunday!

guilty pleasures

Even though I have off from work this week, I have been busier than ever!

Today was a nice surprise that I have the house to myself-being in a family of seven, that never happens.

I got some grocery shopping done and then sat down with my new favorite vice-cereal-to watch some Gilmore Girls reruns. Something about summer and time off makes me crave the Gilmore Girls!

Later I am having lunch with my cousin and her adorable baby twins!

I think I will stick with salad because tonight my girlfriends and I are driving one hour to a homemade ice cream place-AKA I need to save my calories because this ice cream better be worth it.

So, there you have it...three guilty pleasures in one short post.

Cereal, Gilmore Girls and ice cream.

What's your guilty pleasure?

Women's Health Wednesday

If you know me, you know that magazines are my weakness.

What's even worse is that I am a complete hoarder when it comes to them and I can never throw them away! Every few months I give them away to my friends who are smart and don't waste money on magazines each month.

My all-time favorite magazine is Women's Health.

The magazine and brand is such an inspiration to me-both in my health and also career-wise.

The September issue is the best one that I have seen yet.

Each Wednesday I will be discussing a different article from either the current or past Women's Health magazines. It will be fun to write about the articles, especially since I reread them each at least five times!

By far my favorite article of this issue was....

The Most Important :05 Seconds of Your Life

about self-defense.

This one came at the perfect time as I was already registered to take a self-defense class this weekend!

The article focuses on listening to your gut and that females do indeed have female intuition! My favorite part was an excerpt called "What Fighters Know". It focused on 10 tips and how to injure someone in a vulnerable part of the body, such as their eyes and collarbone.

I loved this article because as a woman, I want to be able to feel safe no matter where I am.

I know that the key to feeling safe is knowing what to do should I ever encounter an unsafe situation.

I am really excited to go to this seminar this weekend-hopefully I learn some valuable tips to share!

Do you have a favorite magazine?

on being anxious

In three weeks I will be away at college, in a brand new apartment, with three girls that I have never met before.

I will be at the start of a great opportunity for my life and my future, and that excites me...but it also scares the bejeezus out of me.

They are normal college worries: having to make new friends, excelling in my classes, balancing jobs/volunteering, fitting in some God time, training for a marathon! 

I am excited to start this new chapter...but most of all I am scared.

I have always despised change. That could be the OCD side of me, but it's always been something that I try to avoid. 

For the last two years I have had relatively the same life. I took the same workout classes with the same people. I lived in an area that I have lived in for most of  my life. I knew everyone in my life and didn't really need to meet new people. 

And I felt stuck.

I know that this change is something that I need and even more importantly, that I want.

It's just hard to think about the fact that everything is going to change.

Any tips on transferring colleges?

early bird

I had big intentions to sleep in this morning, but my internal alarm clock woke me up at 7 without fail. I have learned to love this trait about  myself-although it is sometimes annoying! I can get more done from 7-9am than most people can in a normal work day. 

I did some homework, got 6 miles in and some boxing bag time...all before my sister even got out of bed.

How's that for productive?

I can't remember the last time I ate a rice cake-I had two today (no salt) with peanut butter and a kale smoothie...it was a great, filling post workout snack!!

Summer has been flying by. I am so nervous to start a new chapter of my life is exactly THREE weeks!! I have off from work this week so I am hoping to get organized. Ahhhh!!!

being busy

I saw this yesterday at the gym and I love it.

I am working extra hours this week and I feel so out of routine. 

It's hard not to get caught up in "but I only did 3 miles" or disappointed when you miss a workout.

Honestly, I get anxiety if I am not able to workout during the day. So most of the time, I fit it in!
Really though, it's all about a healthy lifestyle. Missing a workout or a run isn't the end of the world. Just make a better decision in place of it.

For instance, today I was working at two different locations about half an hour away. I had been outside in the pouring rain all morning and was going to be in the afternoon too. I hopped in the car to drive to my next location and all I could think about was a cup of coffee and a donut. 

Luckily, I didn't pass a Dunkin' Donuts, so I was stuck with my healthy salad, grapes and almonds instead.

Tomorrow, I am going to get that donut. 

Right after I go to the gym ;)