Thirsty Thursday!

3 healthy shakes for energy and vitality…

berry-smoothie

1) Peanut Butter Cup Shake, Source: Health.com

Ingredients

1 cup sliced ripe banana
1 cup 1% chocolate low-fat milk
1/2 cup vanilla low-fat frozen yogurt
2 tablespoons natural-style peanut butter
1 (8-ounce) carton vanilla low-fat yogurt

Directions:

Place banana in freezer; freeze until firm (about an hour). Remove from freezer; let stand 5 minutes. Combine banana and remaining ingredients in a blender; process until smooth. Serve immediately.

2) Green Tea Smoothie, Source: eatliverun.com

Ingredients:

1 frozen banana                                                                                                                                                                                                                                                           1/2 large honeydew melon, cut into chunks                                                                                                                                                                                                         3/4 cup strong brewed green tea (use two tea bags and seep for ten minutes)                                                                                                                                                1 tsp honey                                                                                                                                                                                                                                                                     1/4 cup almond milk

Directions:

Blend all ingredients until smooth. Sip while wearing a bikini for ultimate benefits.

3) Pomegranate Berry Recipe, Source: eatingwell.com

2 cups frozen mixed berries                                                                                                                                                                                                                                     1 cup pomegranate juice                                                                                                                                                                                                                                               1 medium banana                                                                                                                                                                                                                                                       1/2 cup nonfat cottage cheese                                                                                                                                                                                                                                  1/2 cup water

Directions: Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately

Share your favorite healthy shake recipe with us!

Xx,

Hilary Ann Lambert

 

 

Eating and exercise, how to get the most out of both…

Eating and exercise, key ingredients to being healthy and fit but if you don’t do it right you’re not going to get the most out of either. I asked Lisa Caldwell, Nutritionist for Whole Foods Market and Kitchen Confidant, to give us a few pointers on how to get the most out of our food.balancing-diet-and-exercise

Food, glorious FOOD!  By Lisa Caldwell

Real food, not the “hey, you’re looking pretty, sitting there in that package on that shelf, bet your tasty!” I am talking about real food, with nutrients, required by the body for function, energy and regulation.  The type that helps us get closer to our ideal selves no matter how we work out.

Let’s take a brief look at what is going on with real, whole foods, what they can do for us and some simple foods that can easily be incorporated into to our lives.

NutrientsCarbohydrates, Proteins, Fats, Vitamins, Minerals and Water. Our body requires these six nutrients to function.  Real Food has nutrients, so we want them in our bodies to help us function properly.  Fortunately we can find them in a variety of different foods.

Technically, there are three energy-yielding nutrients.  Energy, fuel, gas… the food world calls it a Calorie! Carbohydrates, Proteins and Fats all supply our bodies with calories or energy.   Our bodies desperately need them so we can do Zumba, pick up our kids or get through our day without “crashing”.  The other side to supplying us with energy is if they have vitamins and minerals naturally present with them, then our bodies have an easier time taking care of us and doing what we need it to do!  For Example: Vitamin C makes it easier for Iron to get into our cells, and therefore use the Oxygen that comes along with it.  The B Vitamins are crucial in the conversion of Carbohydrates into Energy and Vitamin E helps out with Protein to protect our skin and fight free radicals.

So how does all of this come together with working out?

Most seem to equate working out and eating “right” with being “good”.  It beats the alternative with being “bad”, right?

After the short, snarky paragraph on calories…. How about taking a look at combining real food with working out as plain old “this is just how it works”?  After looking in on the cellular level, what each “system” needs to make you feel like the 200 hours you have spent away from your bed was worth it… could you remove the concept of “good” or “bad”?   Because honestly, no one food makes you good or bad, it just may not do anything for your hard-at-work body, period.

Therefore, you are having to work twice as hard…..  and who wants to do that?!

Here are some simple foods and combinations to consider having at different times of the day.  They are made with real, whole foods, supply quality calories, are nutrient dense (so vitamins and minerals are present), are familiar and they can be “cross utilized” in another meal.

Breakfast – as stated in the previous article, the most important meal of the day.  Rolled Oatmeal with dried or fresh fruits, Almond Milk or Coconut Milk.  Breakfast Burritos – fresh eggs, scrambled with some spinach, garlic and shredded cheese.  A frittata that you have sliced and placed in a tortilla wrap. Breakfast smoothie- fruit and vegetable combo with a twist!  Check out the recipe attached!

** Breakfast can be hard to put together in the mornings, however, all the items that I have mentioned can be made up ahead of time.  Yes, you read that right… you can make it all 2-3 days before and just grab and go!

Lunch – Spicy Fiesta Chicken – frozen brown rice, pulled rotisserie chicken, salsa and shredded cheese.  Combine in a bowl, place into a microwaveable container and heat before serving.  Options : add spinach, black beans, corn and guacamole to liven it up or put it in a wrap!  White Bean Salad with Shrimp, Kale and a Dijon Tarragon Dressing… see the attached recipe. Three Bean Chili, or last night’s beef chili over brown rice instead ?

Snacks – the standard staple – Natural Peanut Butter and Fruit Preserve Spread on Whole Grain Bread.  Boring? Consider this: The Fruit Spread is a simple carbohydrate, bread is a complex carbohydrate with fiber and the peanut butter is a high quality protein with healthy fats! All in one sandwich!  Yogurt parfait – whole fruit, plain yogurt (no sugar) and granola or trail mix.  Smoked Black Bean dip with baked, lightly salted Tortilla Chips or vegetable sticks.

Dinner –  Dark Leafy Green Salads with pulled chicken, sirloin or fish.  Asian Style Chicken Wraps, food and fun – see recipe on our new Recipes page.  Fish Tacos!  Everyone loves fish tacos! Sweet Potato Salad – roasted sweet potatoes, black beans, mangoes and red peppers.  Add your favorite Lime vinaigrette and voila! You have a new go to favorite!

If you have questions as to how this can all be done within a short period of time, quick tips, techniques and or products that can be utilized to implement some of these items into your life, let us know!  All of these foods are real, whole and only want to contribute to all that you already do!

Diet and Nutrition at U GO Baby Fitness…

I’m happy to announce that I will be partnering with nutrition specialist, Lisa Caldwell, to help give you the best nutrition advice possible during our 8 to Great challenge. She’s here to help answer any questions you have about how you can eat healthier. So please send along any questions you have to Hilary@ugobabyfitness.com or you can of course reach me on Insta, twitter and FB @ugobabyfitness.

Here’s more about Lisa…

Lisa Caldwell has been in love with food, cooking and nutrition since she can remember.

Her desire to perform at an optimum level in all of her athletic endeavors started when she was young, leading her to study food and nutrition on her own. She obtained a B. S. in Human Foods and Nutrition from the University of Maine, Orono, ME.  She explored the culinary world and rose to the rank of Executive Pastry Chef at Resorts and Hotels. Due to these experiences and years spent traveling for the sake of food, she now works as a Healthy Eating Specialist for Whole Foods Market and within the Greater Boston Area.

Her primary objective is Nutrition Education and has partnered with the likes of Massachusetts Hospital Association, Tufts University School of Public Health, Google, Central Rock Gym’s “The Heist” and the Boston Rock Gym “Social Outcast” events. Opportunities such as these have increased the awareness of how food contributes to our athletic performance as well as our overall health.

Lisa can be found training at the Metro Rock Gym, Everett and cooking at Whole Foods Market on River St, Cambridge, MA .

8 week slim down initiative…

I’m calling this fitness “plan” (or more like suggestions) “8 to Great!”. I want this to be a collaborative effort so please email me any thought or suggestions on how we can make this initiative really work for everyone.

I will officially start 8 to Great in 2 weeks, March 1, mark it on your calendars! That will give us 2 months to get really fit before the weather starts to get nice and we want to put on those short skirts and bathing suits.

Here’s how to get started, it’s as easy as 1, 2, 3…

1) Follow my blog to get the weekly workouts, grocery lists and healthy recipes. I will also be creating challenges and contests where you will be entered to win prizes to help keep you motivated.

2) Like U Go Baby on Facebook for motivation and fit tips to keep you inspired. And feel free to post any fitness related comments, questions or pictures of your progress!

FacebookIcon

3) Join the U Go Baby Fitness Meetup.com group by clicking the icon below.  I want to foster and grow more U Go Baby Fitness meetup communities in your area to help you achieve your goals! Meetup.com is a place where you can meet people with the same goals as you, you can create meeting times to either workout or just talk about your fitness goals. It’s a great way to create a support system in your neck of the woods.

Please  email me any thoughts, suggestions, workouts or recipes to help make this an effective fitness initiative. Thanks everyone and I look forward to working out with you!

Xx,

Hilary Ann Lambert

Spice things up…

I’m training for a bikini bodybuilding competition which means I’m on a strict diet. Basically I’m eating for fuel and not much for pleasure. When you’re training for a fitness competition the diet can be the hardest part, especially for those of us in love with food like myself! With that said, I’m trying to find ways of making plain food a little more interesting and a good way to do that, add some spice!

Here are a few spices that not only add some nice flavor but are really good for you!

1) Cinnamon. Often my breakfast is oatmeal and a good way to add flavor is to sprinkle on some cinnamon. An added benefit, it has been proven to lower blood sugar. (reference: yahoo.com)

2) Turmeric. This is nice with some rice mixed with peas. Added benefits of this delicious spice, it leads to memory improvements, helps prevent some cancers and eases muscle soreness. (reference: Livestrong.com)

3) Rosemary. Add to some chicken with a little olive oil and your ready to bake! This herb has antibacterial compounds used in homeopathic healing and used as a muscle relaxer. (reference: Muscle Fitness For Her) .

What’s your favorite spice and how do you like to use it in your food?

Healthy apple recipes…

A great activity for the Fall is apple picking. But, what do you do with all of those apples once you get them home? How many apple pies can you make?! We’re looking for alternatives and want you to send us your favorite apple recipes: Hilary@ugobabyfitness.com.

Here’s a great recipe I found on Cookinglight.com. These can great for lunch or cut them up small as a delicious appetizer for your next party…

Brie, Apple, and Arugula Quesadillas

Brie, Apple, and Arugula Quesadillas Recipes

Ingredients:

  • 1 tablespoon Dijon mustard
  • 2 teaspoons apple cider
  • 3 (10-inch) flour tortillas
  • 6 ounces Brie cheese, rind removed and cut into 1/4-inch-thick slices, divided
  • 1 Fuji apple, cored and cut into 1/4-inch-thick slices (about 1/2 pound), divided
  • 3 cups arugula, divided $
  • 3/4 teaspoon freshly ground black pepper, divided $

Preparation

  1. 1. Combine mustard and cider in a small bowl; stir well.
  2. 2. Heat a large nonstick skillet over medium heat. Spread each tortilla with about 1 1/2 teaspoons mustard mixture. Place 1 tortilla, mustard side up, in pan. Arrange one-third of cheese slices over half of tortilla; cook 1 minute or until cheese begins to melt. Arrange one-third of apple slices over cheese; top with 1 cup arugula. Sprinkle with 1/4 teaspoon pepper. Fold tortilla in half; press gently with a spatula. Cook 2 minutes on each side or until golden brown. Remove from pan. Repeat procedure twice with remaining 2 tortillas, cheese, apple slices, 2 cups arugula, and 1/2 teaspoon pepper. Cut each quesadilla into 4 wedges.
  3. Wine match: Gewürztraminer. For a flavorful apple entrée like these quesadillas, try a French twist with an Alsatian gewürz. The barely off-dry 2009 Helfrich “Noble Tier” Gewürztraminer (Vin D’Alsace; $15) has crisp apple and melon flavors, plus some flamboyant floral (rose and gardenia) and spice components that work beautifully with the aromatic cheese and the spicy arugula. –Sara Schneide