What's cookin' Wednesday: Sometimes....we don't eat meat!

At our house, we try to go meatless once a week. Well, usually for myself it's more than once a week. I force my husband to only participate once : )  You're probably wondering "Why the heck would you do that?!" Well, going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel. So it's good for you AND good for the planet... Score!

Now, my husband is a meat eater. He would eat meat with a side of meat if he could. And he was a little less than thrilled with the introduction of our "Meatless Monday" tradition. BUT when you make meals that are super yummy and filling, you don't even miss the meat. 
Here are couple of my faves!

Greek Style Chili

This is a good "throw everything in and you're done" type of recipe...perfect for those nights when you're in a rush. We used canned beans/tomatoes this time because we were short on time, but you can always use fresh! Since I have to eat gluten free, we used a Mediterranean blend of quinoa and it was DELISH!

 Ingredients:
2 cans garbanzo beans
2 cans diced tomatoes with roasted garlic and onion
1 tbsp cayenne pepper
8 cups spinach
1/2 feta cheese
Salt and pepper to taste
Directions:
Combine garbanzo beans, tomatoes, and spices. Bring to a boil, then reduce to medium low heat and allow mixture to simmer for 20 minutes. Add in spinach, cooking for one minute or until wilted. Sprinkle with feta and serve with quinoa, rice, or couscous. Serves 4 (1 1/4 cup serving)

Stuffed Banana Peppers

My friend, Alex, sent me this recipe a few months ago and it was a HIT with my meat-loving husband. He actually (gasp!) said he was full after just one pepper. This is a very rare occasion as the man is known to tear down on some food. We've made this quite a few times, sometimes substituting bell peppers for the banana peppers. Super easy and super tasty!

Ingredients:

3-6 Yellow Banana Peppers (or more, depending on how many you’re trying to feed!)
1 box Near East Quinoa Blend (I used the Roasted Red Pepper and Basil)
½ can black beans, drained and rinsed
½ head kale
1 can preferred tomato sauce
Parmesan cheese (just enough to sprinkle on top of peppers/sauce)

Directions:
In a large saucepan, sauté kale until it’s wilted, but not soggy. I seasoned with paprika and seasoning salt. Set aside. Cook quinoa according to box. When finished cooking, add kale and black beans. De-seed and stuff with quinoa mixture (I also slit the top of the peppers so they were a little more ‘open-faced’) Cook @ 350 degrees for 20ish minutes, until the peppers are soft and the top of the quinoa looks a little browned. Put desired amount of sauce on serving plate or dish. Place peppers on sauce and sprinkle with Parmesan cheese (optional) and serve!

It's easy to go meatless once a week (or more!)....give it a try! If you already participate in "Meatless Monday" or you just have a yummy vegetarian/vegan recipe, please share it! I love trying new things :)

Motivation Monday: Baby Steps

When it comes to getting healthy, remember it's all about baby steps. You can't undo months and years of poor health choices overnight. There's no magic pill, no "secret diet." Eat healthy, get moving, and set small goals. Work as hard as you can to stick with it. It will take some time, but you will start seeing and feeling the changes before you know it.

Fit Friday: Cinco De Mayo and a Fit Tip

It's Friday!! Woohoo! What a beautiful week we had, too!

This weekend is Cinco De Mayo and, as I'm sure most of you know, it can get a little hard to fiesta when you are trying to eat mindfully. If you're planning on celebrating this weekend, Health Magazine has some great food swaps so you can eat healthy and still enjoy yourself ! You can check them out here.

Of course you're going to want to get a workout in after indulging a little bit (although  not IMMEDIATELY after. That would be no bueno.) When we get moving, we have to make sure we're fueling our bodies the right way! There are some great fit tips on what to eat before and after a workout here.


I hope you all have a safe, healthy weekend!
Holly

Sensational smoothies

Most of you probably know through Facebook, Instagram, Twitter, etc. that I absolutely LOVE smoothies! (I mean, the name of my blog IS Smoothies and Sneakers :-) ) I'm on the run quite frequently and smoothies are a great option for me. They are quick, easy, perfect for on-the -go, and a great way to get in your fruits and veggies! I love the versatility of smoothies. You can experiment with different fruits, veggies, liquids, etc. I make one almost every morning, throw it in the freezer while I'm getting ready so it stays extra cold, then stash it in my car so it's ready when I'm finished working out!

Here are a couple of my favorite smoothie recipes:
Berry smoothie
-8 oz unsweetened almond milk
-1/2 frozen banana
- 1 cup frozen mixed berries (I use the 365 brand from Whole Foods)

The Green Monster (yes, it's a green smoothie... don't let that stop you from trying it! When you add greens to your smoothie, you can't even taste them!)
-6 oz (you can add more if it seems a little thick) unsweetened almond milk
- 1/2 frozen banana
- a big handful of spinach or kale
-1 tbsp nut butter (I like Justin's Honey Peanut Butter)
-you can add a dollop of yogurt to make it creamier if you choose. I prefer to leave it out.


One of my smoothie secrets? I almost always use half of a frozen banana in every smoothie (as you can probably tell from the recipes.) They add a nice creamy texture without having to add yogurt and most of the time they eliminate the need for ice. When I buy bananas, I peel them, cut them in half, and put them in a container in the freezer that way I always have some ready to go!

Some other smoothie secrets:
- When using fruits, try to stick to two types per smoothie. You don't want to create a sugar bomb. As a general rule of thumb for myself, with the exception of the green smoothie, I try to make sure at least one fruit is a berry.
-Frozen fruit is AWESOME. Again, elimates those ice cubes!
- Cottage cheese is also an excellent addition! It sounds gross, but it really makes for a great texture.
-If it does seem a little runny,  you can still throw in a couple of ice cubes.
- Have fun and experiment! It's pretty hard to mess up a smoothie ; )

Do you have a favorite smoothie recipe? Feel free to share below!

Motivation Monday: Self Respect

Happy Monday! Here's to a new week... respect yourself!

Fit Friday: Kettlebells!

One of my favorite workout "tools" are kettlebells. I got a set for Christmas last year and I use them all the time.  I think a lot of people are intimidated by them, or trying new things in general when it comes to fitness, but there is no reason to be scared of them!  They're an excellent choice for a full body workout: they utilize several muscles at once and can build strength, range of motion, and endurance, specifically in the lower back, legs, and shoulders. Kettlebells are also great for building up your core.  There are a lot of different videos, routines, etc. out there, but today I am featuring one of my favorite kettlebell workouts---it's quick and super easy!  This routine is by Lorna Kleidman, three-time World Kettlebell Champion (it was featured in the March/April 2013 issue of Weight Watchers Magazine.) If you're a visual learner like me, I've included some pictures of how to complete each exercise. Please excuse my rat's nest of hair  ; )


This routine only takes about 10 minutes. Using an 8-10lb kettlebell, do two circuits four days a week.

POWER PRESS

Stand with kettlebell in right hand. Lift bell up to shoulder height with arm touching chest, bell resting on back of forearm ("home position"). Press arm straight up, rotating arm so fingers face forward. Return to "home." Do 10-12 reps per arm.

TORSO LOOP

Stand with feet hip-distance, bell in right hand. In a fluid motion so that the bell circles you, move bell to the left across body and grab it with left hand, then pull the bell behind you, and pass back to right hand. Do 10-12 reps, then switch directions.

PULL SQUAT

Stand with feet wider than hip-distance, holding handle with both hands. Squat then powerfuly straighten legs as you pull bell to chest height, elbows out to sides, to complete one rep. Straighten arms as you sink into next squat. Do 12-15 reps.

KNEE-UPS

Stand with feet hip-distance, kettlebell in right hand. Keeping back straight, lift right knee and simultaneously bring bell under leg, passing it to the left hand. Immediately repeat with left hand and leg. Do 6-8 reps on each side.

CENTER SWING

Stand with feet wider than hip-distance, holding handle with both hands. Squat, then poswerfully straighten legs while swinging bell to shoulder level. As bell moves downward, squat again, guiding bell in between legs. Do 12-15 reps.


If you have kettlebells at home or at the gym, give this a try and let me know how you like it!

Have a great weekend!
Holly

Fail to plan, plan to fail.

If there is one thing you'll get sick of hearing from me, it will probably be that preparation is key to leading a healthy lifestyle. It's much easier to make smart, healthy choices when you have a plan in place. The saying "If you fail to plan, you can plan to fail" really holds true when it comes to health.  From my own personal experience, I can tell you that I wouldn't be where I am today in my own journey if I just tried to wing it.

You might be wondering what exactly you need to plan for. The first (and in my opinion the most imporatant) thing is your food. If you're trying to eat well, but you have no healthy options available....you're already a step behind. You're more prone to make a healthier choice when it's readily available. Try to set aside one evening a week where you can prep and plan your healthy snacks and meals. If you're on the go a lot, it's helpful to keep a healthy snack in your car or bag so that you have something available when hunger hits. The plan at our house? I like to create a tentative menu for our meals for the week...sometimes we stick to it, sometimes we just end up at Chipotle ;-D.  I also cut up all of my fruits and veggies and put them into preportioned bags or containers so they're ready to go!

Another important thing to plan for is fitness. It doesn't have to be an elaborate plan. Simply pick which days you're going to workout and what you're going to do---and get to it!  I have a fitness schedule that I stick to (more on that later!) because if I didn't have a set plan, I would never get my workouts in. I also make sure everything I need for the gym is packed and ready by the door (or even better, already in the car!) It's a great time saver, plus a reminder to get my butt moving!

Whether you're trying to lose weight or just trying to live a healthier lifestyle, it takes time and effort. It always will.

 But it's a worthwhile investment! I encourage you this week to make a plan for yourself: What do your workouts look like? Your meals? Your snacks? Map it out and get to it!