Category Archives: Health and fitness

Bitchin’ Kitchen – Guilt-free Foods

I love to cook. The art of taking multiple disassociated spices and ingredients and refining them into a delicious, healthy and aesthetically pleasing meal is something I find quite relaxing. Here are a couple of recent recipes I tried out:

Omelet Muffins- packed with veggies and best of all, bacon!

Omelet Muffins- packed with veggies and best of all, bacon!

Omelet Muffins – makes 16 muffins

I was inspired by a recipe at this link and refined it into a healthier and more flavorful option.

Ingredients:
1/3 cup shredded cheese
8 eggs, beaten with a splash of skim milk
6 pieces turkey bacon, chopped into small pieces
1/2 red bell pepper, very finely chopped
3 green onion stalks, finely chopped (I use kitchen scissors)
1/2 zucchini chopped fine
1/2 large red tomato, diced
pinch of cilantro
1 tsp black pepper
1 tsp crushed red pepper
1 tsp paprika

To cook:

Preheat oven to 375. Line muffin pan with muffin cups and spray cups with non stick cooking spray. Mix all ingredients together and spoon into muffin cups until 3/4 of the way full. Bake for approx 30 minutes or until eggs have set and tops are golden brown.

Mixed berry muffins are like oatmeal on the go!

Mixed berry muffins are like oatmeal on the go!

Revised recipe for Mixed Berry Muffins (original listed here.) Makes 12 muffins.

Ok, the last recipe I made for these was good, but this one is better. Still gluten free.

Ingredients:

2 1/4 c oatmeal
1/2 c fresh blueberries
1/2 c fresh blackberries
1/2 c sliced strawberries
1 banana, coined
2 tsp baking powder
3/4 c skim milk
1/3 c brown sugar
2 tsp nutmeg (a must!)
2 eggs lightly beaten
1 tbsp vegetable oil

To cook:

Preheat oven to 450. Mix all ingredients in a bowl. Drop by spoonfuls into baking cups in a muffin tray, fill cups 3/4 of the way. Bake for 15 minutes until tops are golden brown. Serve with natural raspberry preserves on top

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Bitchin’ Kitchen: Baked Kale Chips

These are a satisfying alternative to potato chips!

These are a satisfying alternative to potato chips!

This is the easiest recipe for a crunchy, lightly salted snack that will relieve potato chip cravings without sacrificing your diet.

Baked Kale Chips – 70 calories

Ingredients:Kale, olive oil, and sea salt.

Instructions:
Preheat oven to 375. Cut kale leaves off of stalks into bite sized pieces (use as much kale as you like, I use about 3 stalks per serving!) Drizzle olive oil over the leaves and sprinkle with sea salt. Line a baking pan with foil and bake for 15-20 minutes, until the edges are browned and the leaves are crispy. Enjoy!

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Rainbow Margarita Float

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Today is a typical scorching hot day, and I have been craving some ice cream all day long. The last time I had ice cream was probably two years ago, but today I broke down and decided to create my own delicious, adult alternative to a root beer float.

I used one of those ‘Bud Light Straw-ber-ritas’ and three spoonfuls of fat free rainbow sorbet. At just over 300 calories and zero fat, it’s totally worth adjusting my daily caloric intake to make room for it! Do yourself a favor and try it.

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Low Calories: Part of This Complete Breakfast

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Cutesie owl cup and zen square bowl not included.

This is one of my favorite breakfast meals, and the good news is it meets three of my favorite criteria: Quick prep, low cal, and totally tasty! Here’s how to make your own:

Oat and Berry Parfait:
1/2 c strawberry flavored yogurt

1/4 c raw old fashioned oats

small handful blueberries

dash of raisins

1 banana, diced

a few strawberries, sliced

Serve with your favorite blend of coffee!

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Bitchin’ Kitchen: Guilt-free foods for your figure and wallet!

Once a week I set aside several hours to prepare multiple meals to eat off of for the next few days to take the burden off of painstakingly cooking every meal, or worse, going out and blowing cash on unhealthy foods at a restaurant.

I find it satisfying for both my budget and my waistline to make meals at home. It’s more cost effective to eat at home, and I can see exactly what goes into every dish so that I make certain I’m not eating anything I may regret.

I never salt any of my foods and I eat a primarily gluten-free diet, so for those of you with a gluten intolerance problem, these recipes are A-OK for you.

Recipe #1: Banana Berry Muffins – makes 15 muffins. Quick! Great for breakfast on the go!

(Revised recipe here)

A nice alternative to oatmeal in the mornings!

A nice alternative to oatmeal in the mornings!

2 1/4 c oatmeal

3/4 c fresh blueberries
1 banana, coined
2 tsp baking powder
3/4 c milk
1/3 c brown sugar (honey may be used but I prefer the taste of raw brown sugar)
2 eggs lightly beaten
1 tbsp vegetable oil

  • Preheat oven to 450
  • Mix all ingredients in a bowl
  • Drop by spoonfuls into baking cups in a muffin tray, fill cups 3/4 of the way
  • Bake for 15 minutes until tops are golden brown

Recipe #2: Rainbow Stir Fry – makes 4-6 servings. Toss in as many veggies as you can handle!

All the colors of the rainbow!

All the colors of the rainbow!

Common knowledge states that as far as veggies are concerned, the more colorful your food, the healthier it is! I love this recipe I invented because it uses purple cabbage, pink shrimp, orange, red and green veggies, even brown rice! It’s delicious and very healthful!

*Sautee the following spices in a wok in 1/2 c extra virgin olive oil (non-specific measurements, just ‘a dash’):
-crushed red pepper
-parsley

-minced garlic
-moderate handful of cashews
-paprika
-sesame seeds

*Cook 1 cup of brown rice separately to add later

I use very few cashews for lower fat content

I use very few cashews for lower fat content

*To the spiced olive oil mixture, add the following:
-1/2 c purple cabbage, shredded
-1/2 c small-medium shrimp
-1 1/2 c frozen cauliflower, broccoli, carrot blend
-3 fresh green onions, chopped
-1/4 red bell pepper, diced
-3 celery stalks, chopped
*Stir fry for 15-20 minutes, then add in the cooked brown rice

*Stir fry for another 8-10 minutes

*Serve hot with a tall glass of iced green tea!

What are some of your favorite recipes? Share!

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5 a.m. does exist! I’ve seen it!

20121205-061320.jpgI used to think 5 a.m. was a myth, that it didn’t really exist, because I had never seen it unless I was approaching it from the opposite side of the clock (as in staying up far too late and partying until 5 a.m., but never waking up that early. Who does that?!)

Well I’m about a week and a half into my crazy post thanksgiving resolution diet, and I decided to ramp up my routine by getting my ass into the gym super early. I woke up at 4:50 (gasp!), made myself some coffee, packed my work clothes to take with me, and walked into the gym just after 5:30. I’m so impressed with myself, because anyone who knows me personally knows how much of a morning person I’m not. Hopefully this is the start of a brand new routine I can keep up with! It’s a damn good feeling to get through with your workout before the sun is even awake.

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My good friend, gym.

20120916-195510.jpgJust went to my boyfriend’s gym, Anytime Fitness, and I’m in love with it. It has been far too long since I had a legit gym membership, and now that I’m moving from my tide-me-over apartment complex gym, it’s time to sign up for something hardcore! They have 24 hour access, free classes, and even tanning! Going for it.

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50 shades of green.

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Update: As of March 2013, 6 months after this post, I have lost 17.5″ all over, primarily from thighs, waist, and arms and have dropped from barely fitting into my size 4 jeans to easily slipping into size 2’s… Veggies and cooking meals at home is absolutely the way to go!

I’ve decided that I’m eating out too much. With my increasingly hectic schedule and being in the process of moving, it seems all too easy to grab convenience food. While I’m making smart choices wherever I eat, restaurants or fast food in this part of Texas is generally not so healthy. So for the next few days I’m going to eat only veggies with some fruit and a bit of tilapia mixed in, just to de bloat, detox, and perhaps drop a few inches in the process.

Tonight’s dinner? Cut broccoli, green beans and peas steamed in low sodium chicken broth and seasoned with basil, lemon juice, and red and black ground pepper. Super fast prep and delicious. I’ll try this for a few weeks and see how it goes.

I’ll keep you posted on my progress with this new dietary change.

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The best inner thigh workout (fast!)

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Workout equipmentLadies (and body-conscious gentlemen), I’ve figured out the best combination of moves to get killer inner thighs, fast.

All you need is about 45 minutes three times a week, and a select few pieces of workout equipment that can be purchased for cheap, and you can have taut, toned thighs from the comfort of your own home.

Here’s how it’s done. Bear in mind that each of the following exercises should be done in sets of three or four, and for the quickest and most dramatic results, all reps should be done one right after the other, with minimal breaks in between reps (30 seconds at most).

 

1. Yoga ball – 50 repetitions

Yoga ball

Yoga balls can be found almost anywhere. I got mine at Ross for around $7 and it came with a pump and an instructional DVD. The reps should simply consist of placing the large yoga ball in between your inner thighs, and squeezing in short, intense bursts 50 times. Simple as that. For an added challenge, lift your hips and ass off the floor so that you’re in a bridge pose, and it will work your glutes as well. The same is true for the “Thigh Master,” but we’ll get to that later.

2. Resistance band – 25 reps per leg

Resistance band

Resistance bands are something everyone needs to have. They are super easy to use to tone up. Just like the yoga ball, you can sit in front of the TV and play with these resistance bands and it hardly feels like you’re working out until you get a nice little burn in your arms. I bought a set of three – light, medium, and heavy resistance – at Walmart for $9.

Step your right foot onto the middle of the band as you hold both ends of the band tightly in your right hand, and keep your hand centered in front of your right hipbone. Your leg should be stiff as you slowly extend your leg outwards in a controlled movement, and then slowly bring it back in to a normal “legs together” position. This does take some balance, so a regular yoga practice helps, or just use a chair or wall for balance. Complete 25 reps on one side, then switch to the left leg and repeat the exercise.
Bonus: this also helps tone the triceps, biceps and forearms. Score.

3. Leg lifts with a 10 pound free weight – 25 reps per leg

WeightI purchased mine for $12 at Target. To begin, get on your hands and knees with your back straight. Place the weight in the crook of your leg at the back of your knee, keep your toes pointed towards the ceiling, and slowly raise your leg from the ground upwards, until your thigh is in a straight line with your back and ass and your leg is crooked at a 90 degree angle. Lower your leg to the floor and start again. Complete 25 reps and switch sides. Good news-this tones your calves as well!

4. Squats (no equipment required) – 25 reps

Pretty self explanatory, but in the rare case you are unfamiliar with squats, stand with your feet hip width apart and your hands behind your head – elbows out – to ensure that your back stays straight. Slowly lower yourself down until your knees are bent and you feel your muscles contract. Raise yourself back up to a standing position and give your ass muscles a tight squeeze. Repeat 25 reps.

5. Thigh Master – 50 reps
thigh masterThis bad boy is a little piece of equipment that was hugely popular in the 90s (I remember my mom and all her friends had ’em), but it works wonders! I just searched “thigh master” on eBay, sorted the results as ‘Price: Lowest to highest’ and found this one for just over $13. There are tons on there for around the same price.

Place this contraption between your thighs, arch up into the bridge pose I mentioned earlier, and squeeze your thighs all the way together and back out for 50 reps. You will instantly feel it in both your inner and outer thighs.

6. Yoga mat for warm up and cool down (mat optional) – 3 to 5 minutes

After three or so sets of this kind of intense lower-body action, you are going to thoroughly enjoy cooling down with some yoga postures like child’s pose, cat/cow, downward facing dog and forward fold. If yoga isn’t your thing, some simple stretches will do. I personally love this one: extend your right leg upwards. Cross your left ankle over your right leg, just above the kneecap, grab your right ankle with both hands and slowly bring your leg into your chest. You’ll feel an incredible stretch in your left thigh and ass cheek. Hold this pose for no less than 20 seconds and switch sides. Repeat as needed until you feel nice and loosened up.

You should notice some results after two weeks of implementing this workout, however, depending how heavy or thin you may be, your results could be quicker or take longer. But trust me when I say you will feel it after just one day!

A few parting words of advice: To target your midsection, perform this workout with a waist-trimmer belt that you can wrap around your middle to make you sweat off belly fat as you work out other areas. Just look for one on eBay or amazon and you can find one for around $8-$15. I also like to complete my lower body workouts with anti-cellulite cream spread over my butt and thighs followed up by a percussion massage head used on trouble areas to deeply and quickly massage away cellulite.

Tried this workout? How did it go for you? Any other lower body tips you have to offer? The Vixen wants to hear your feedback!

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