FIVE, not so healthy snacks, SWAPS!

1. Smoothies

Fruit is extremely good for you and should be eaten everyday. However, smoothies are the #1 (in my opinion) misunderstood snack when someone is trying to lose/maintain their weight.

Just because there is fruit IN your drink, does not mean that it is a healthy option.

A typical strawberry banana smoothie almost always includes whole milk or cream, processed fruit juice, yogurt with added sugar,or, frozen yogurt.

Rhubarb Cheesecake Smoothies.  For a warm evening this is the most delicious dessert you could have, and the most important is that you can prepare it with every kind of ingredient you like, and spent realy good time!

What you thought was the perfect afternoon energizer, is really just a fattening, sugar loaded, energy crashing dessert in disguise. We’re talking 600 plus calories in a 16oz cup.

Replace it with: Smoothies

Yes, you can still have your smoothie and lose weight too! It’s all about KNOWING what goes into your cup before drinking it.

Instead of all those unnecessary additives from your local coffee shop or smoothie kiosk, try making your own smoothie at home using:

  • 1/2 cup frozen strawberries,
  • 1 frozen banana
  • 1 cup of almond milk
  • 1-2 handfuls of leafy greens.
  • Optional: 1 scoop of protein powder, 1 tbsp. chia or flaxseeds, 1 tsp cinnamon, 6oz plain Greek yogurt.

Simply Strawberry Green Smoothie - my new favorite meal replacement! Ingredients:  2 cups frozen strawberries   1/2 frozen banana   2 tablespoons flaxseeds   3 cups fresh organic baby spinach    1 cup unsweetened vanilla almond milk

2. Yogurt Parfaits

Same thing applies for these sneaky, sugary cups. Most pre-made parfaits consist of flavored yogurts, granola, and honey. This can have 30 plus grams of processed sugar, which is about the same as a Snickers Bar.

Replace it with: Chia Pudding

Very Berry Chia Pudding: pretty tasty little sucker (raw, vegan).   www.onedoterracommunity.com   https://www.facebook.com/#!/OneDoterraCommunity

Chia seeds are high in omega-3’s, protein, fiber, and keep us feeling full for longer due to their ability to absorb liquid within the body.

Recipe

  • 1/3 cup Chia Seeds
  • 1 1/2 cups unsweetened almond milk, skim milk, or water
  • 1 teaspoon organic vanilla or almond extract
  • 1/4 tsp ground cinnamon.
  1. place all ingredients inside of a mason jar, or glass lidded bowl, and shake well to combine.
  2. Allow at least 30 minutes for chia seeds to gel and pudding to form. Best results would be to sit overnight.
  3. Add berries and enjoy

3. “But they’re baked”- Wheat Thins, Pita Chips, Pretzels.

Homemade Wheat Thins.  You'll never go back to the store bought version!

Salt, processed carbs, high in calories and do not satisfy cravings! These snacks are also usually accompanied by a fattening dip such as spinach and artichoke , French onion, or sliced meat and cheese.

Replace it with: Raw Vegetables and Pistachios

Slice up some bell peppers, carrots, celery and cucumbers to satisfy your craving for a crunch, along with 24 pistachios for a dose of healthy fats, fiber, potassium and protein.

You can also dip your veggies into 1 tbsp. of raw almond butter or hummus, in place of pistachio’s.

How to make Homemade Hummus | foodnfocus.com

4. Diet Soda, Bottled Lemonade/ Iced Tea

Please, step away from the toxic cans of chemicals and artificially flavored sugar water

This is almost like a long-term low-dose poison-  Correct. Aspertame in this stuff is linked to alzheimer's!!Minute Maid Lemonade $1 at Walmart

I know that the taste of these beverages on a hot summer day is unlike any other, but that mere 5 minutes of pleasure wreaks havoc on our systems.

Read Here.

Replace it with: Fresh Lemon or Lime Water, Sparkling Water, or Fruit Infused Water.

I often like to create a mixture of all three

I use frozen fruit as my ice cubes, which makes for a perfect treat at the end of my drink.

Slice up a bunch of lemons and infuse your water overnight to create lemonade. Or, use fresh herbs such as mint with cucumber or basil with watermelon to make drinking water much more tasty.

 Strawberry Lime Water

5. “Bars”

I cringe when a client of mine tells me that they brought a Nutragrain, Fiber One, Speicial K or Nature Valley granola bar to work as a snack. Their ingredients list alone are frightening, packed with artificial additives, processed oils, and way too many words that I wont even try to pronounce.

Replace it: Homemade Protein Pancakes

Ingredients

  • 1/4 cup organic, liquid egg whites
  • 1 scoop (2Tbsp) protein powder (I use Sunwarrior)
  • 1 tsp. ground cinnamon.
  • 1 Tbsp ground flaxseed
  • 2 Tbsp. unsweetened almond milk
  • 1/2 ripe, mashed banana
  1. Mix all ingredients together, leaving out the banana
  2. Once well combined, add in your mashed banana and mix again
  3. Pour batter onto a nonstick pan over medium heat.
  4. Cook as you would a regular pancake, flipping when little bubbles start to form in the middle.

Let cool and store in a Tupperware container to eat as a snack later in the day.

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yuuuuum!

Don’t get caught in the advertising traps of “100% whole grain, Fat Free, All Natural or 1/2 the fat”

Know what is in your food, because that is your body’s fuel.

healthy body + healthy mind = happy life

Life’s A Beach

It’s the first day of Summer, and the weather is beautiful!

This year, Summer marks the official beginning of a hectic, yet memorable time in my life.  I’ve been very busy, all good things, and yes, sometimes blogging has to take a back seat.  I’ve never wanted to be that person who blogs their day-to-day life..especially if there is nothing that interesting going on….(besides working, teaching spin, planning a wedding, going to Aruba, buying a house, moving…among other time consuming, yet exciting events)  Smile 

…..OK, I guess my life is pretty interesting right now

My wedding date is set for May 17th 2014, and I am checking things off my list left and right

  • Shower Venue
  • Wedding Venue
  • Hotel rooms blocked
  • Dj, Lighting, Video..etc
  • Florist
  • Hair and Make-up
  • Priest
  • Wedding Dress

Lets just say I wanted to get the big decisions out of the way ASAP.

I still can’t believe that I am of marriage age, let alone getting married. It’s very surreal.

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As for my Spin/Tabata Trek classes, I am still teaching 3x a week and loving every minute of it.

Sweaty mess.

I love motivating, coaching, and teaching those who take my classes. There is nothing better than seeing my students sweaty, tired, yet proud faces at the end of their workout. It is a very rewarding job that I am lucky enough to have.

As for my recent meals and snacks, nothing has changed too much, except many of my meals are now “on the go”

Energize and hydrate

Oats and spinach with Greek yogurt…..Oats and spinach with Egg whites

(yes I add spinach to everything. eat your greens!)

Dark cocoa covered berries and almonds…Coconut Oil spray for cooking my chicken and other pan related eats.

Obviously I eat a lot more than this. Tupperware containers are my best friends.

As I’ve said before, you can always follow my Instagram @JenaMar1e, where you will find daily photo updates of recipes, new healthy products, workouts, and check ins.

Luckily I am on vacation for the next 2 weeks (one week spent in Aruba!), so some much needed relaxation time is on its way!

SO..to officially welcome the start of an amazing Summer, it’s time to take our workout outside.

Grab a hat, sneakers, sunblock (at least spf15), and let’s get going!

  • Start with a 3 mile walk, jog, or run, making sure your heart rate stays at at least 110 bpm. 
  • Follow with this total body circuit that can be done anywhere, and cinches every inch of your beautiful body.

Summer Cincher

  • End with 5 minutes of stretching, and make sure to hydrate and refuel with a mix of complex carbs and lean protein.

Stay gorgeous!

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Real Food Fast

Working in the Fitness field, I am always bombarded with constant complaints about how hard it is to eat healthy on the go.

While I understand that it takes time to make a bunch of chicken breasts, cook up some Quinoa, roast sweet potatoes and chop veggies for the week, some things are just worth taking the time to do. And if you truly want to see results, this is one of those tasks that you must be willing to take on for the sake of your health, and all of your hard work in the gym.

However, for clients of mine who just can’t seem to find the motivation to do this (shame on you) I offer some helpful alternatives that make eating healthy seem a bit easier.

Wherever your day may lead, these are all great choices to take on the go. So grab a lunch box, shopping bag or purse, and pack it with these nutritious and filling foods that will keep your diet clean, lean, and on the right track.

Fruit: Bananas, Apples, Kiwi, and Citrus fruits..anything with Skin. You can also pack a small Tupperware container with Berries, Pineapple, Watermelon, etc.

Veggies: Celery sticks, Carrot Sticks, Sliced Bell Peppers, Grape Tomatoes, Cucumbers, Snap Peas, Asparagus Spears, Ziploc bags of Baby Spinach as a base for a salad, or Collard Greens used as a wrap.

Complex Carbs: Individual cups of Brown Rice. Rolled Oats. Whole Grain Wraps for a sandwich, Brown Rice Cakes, Microwave ready Sweet Potatoes

Protein: Can or Packet of Tuna/Salmon. Low Sodium Sliced Turkey Breast, Beans, Greek Yogurt, Cottage Cheese, Hard boiled eggs, Whey/Brown Rice Protein Powder.

Healthy Fats and Energy Boosting Snacks: Natural Almonds, Walnuts, Pistachios, Hemp/Flax/Chia/Sunflower seeds, Nut Butters, Hummus, Avocado, Coconut Oil/Flakes.

Combine a few to make a delicious Trail Mix that wards off afternoon hunger!

Bars: Lara Bar, Kind Bar, Think Thin Bar, Luna Bar

Hydration: Water, Green Tea, Seltzer Water.

Add Lemon, Lime, Mint, Cucumber, or frozen fruit for a natural sweetener throughout the day.

Instead of filling your fridge, pantry, and body with empty calories, choose nutrient packed foods that will keep you feeling fuller, longer!

“Grab and Go” does not have to mean fast food. It can mean healthy food…fast!

New Workout: Tabata Trek

What is Tabata Trek you ask?

It is an intense, total body workout, that involves a spin bike, a set of weights, and a “ready to work” mind set.

As a Mad Dogg certified Spinning Instructor, I have been taught to never perform any type of activity on a spin bike that you wouldn’t do on a regular outdoor cycle. This includes the use of weights.

A Tabata Trek class involves the following:

  • Warm up
  • HIIT on the Bike
  • Strength training off of the bike.
  • Cool Down and stretch

Here is an example of how I run my class

Tabata Trek

Make sure to re-hydrate with at least 40 ounces of water post workout, and refuel those muscles with a combination of Complex Carbs and Protein.

Some of my favorites include:

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Oats with cinnamon, spinach and egg whites

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oats with blueberries , cinnamon and Greek yogurt

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Collard Green Wraps with Chicken, brown rice, peppers and onions.

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water with mint and fresh lime

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cranberry lime seltzer with frozen berries

What new workouts have you done lately?

Live In Color

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Run in the sun, and Abs by the lake

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Keep your feet happy. I have yet to find a shoe that fits my feet better than Asics

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Get up early and fit in that workout.

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Stay hydrated. Drink Clean

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Always make time for breakfast: old fashioned oats, blueberries, cinnamon and Greek yogurt.

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Wash your veggies. Eat your citrus

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Create a rainbow on your plate.

Eating {Lately}

It’s been a while since I’ve done a post about my recent meals, so what better day than What I Ate Wednesday to write one!

Peas and Crayons

Since my schedule has gotten much more busy, and only getting busier, you can always follow my Instagram @JENAMAR1E to view my photos of food, fitness, and whatever else I am up to daily.

OK..ready, set, eat!

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egg white oats with chia seeds, cinnamon, and blueberries

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cooked and cooled oats, chia seeds, strawberries and cinnamon topped with plain Greek yogurt.

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sliced apples and raw almond butter

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pre-halved avocados. love this

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chicken breast with Mr. Dash seasonings

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Green Juice from Starbucks. Perfect grab and go snack.

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egg whites, kale and ground cauliflower

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plenty of veggies. All varieties.

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Dandelion Root Tea. Will be posting about this soon.

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and unsweetened passion tea. My go to warm weather beverage.

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Spring Fever

Spring has officially sprung, even though there is still snow covering the ground, which means that bathing suit season is right around the corner!

Find a fitness routine that keeps you wanting to come back for more.

Have fun, tone up, lose weight, feel great.

Spin

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This week’s Spin Playlist

spin 4

At home Cardio

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Strength Train

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Clean Up Your Diet.

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1/3 cup oats, 3/4 cup egg whites, 1 cup kale.

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shaved chicken breast

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  • Sunwarrior vanilla
  • 1/2 frozen banana
  • 1/2T almond butter
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 cup water
  • 4 ice cubes

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Bib lettuce with carrots, broccoli, chicken breast, hemp seeds and my new fav. mustard…

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spicccyyyy!

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mixed greens with ground turkey, peppers, onions and cannelloni beans. Topped with sriracha

And lots and lots of decaf tea…

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Variety is key

{What} on Wednesday

What’s for breakfast?

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Egg white oats with cinnamon, chia seeds, and blueberries

What’s to drink?

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Water and Coffee….

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Decaf Tea…

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Greenberry Shakology

What’s crushing my cravings?

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Chimes Ginger Chews

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Juicy grapefruits…

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Greek yogurt, almond butter and blueberries

What I’m thankful for.

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Seaweed Snacks sent to me by the awesome people at Annie Chun’s!

(The wasabi flavor is awesome)

What’s a staple in my diet?

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colorful, veggie packed salads

What I’m building?

 

 

 

 

 

 

 

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Upper body strength and total body flexibility.

What I’m looking forward to

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Spring!

I can feel it in the air.

What’s on tomorrow morning’s playlist for Spinning?

spin list 3

Ending with some Dropkick Murphy’s before St. Patty’s day weekend

So…What’s up with you?

 

{What} on Wednesday

What I’m eating.

Rainbows

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Amazing Meal in my morning shake.

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sampler from iherb.com (use code VOZ131 for $5 off of your first purchase!)

Egg white oats with strawberries and blueberries

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Vegetable Maki with brown rice, kale and sliced ginger

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Snacks on the go:

  • mini cucumber wrapped in low salt turkey.
  • Greek yogurt with almond butter and cinnamon

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What I’m Drinking

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  • Water
  • Green Tea/Oolong Tea
  • Coffee
  • ACV cocktails

What I’m working

EVERYTHING

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What I’m Loving

That I am two weeks sober since I’ve chewed a piece of gum

IMG_2566Will power

So dramatic.

Peas and Crayons