What To Eat When You’re Stressed

Feeling the burden of finals during week 10 and the urge to eat away that anxiety with maybe a cookie or 10 🙂 We’ve all been there but here are some foods to eat that are healthy and will kick that stress in the butt! Omega 3 fatty acids– can be found in salmon, nuts and avocado, they will boost your mood and give you lots of energy. Berries– they prevent the release of cortisol, which causes stress. Leafy greens– produces dopamine that helps you keep calm.   Vitamin D– get this through natural sunlight or by consuming milk, eggs or fish. Oatmeal– won’t cause your blood sugar to spike, which can lead to stress. Bananas– the natural sugars and potassium help fuel your brain and the magnesium improves sleep and reduces anxiety. Dark Chocolate– it releases endorphins similar to when you work out but you don’t have to move 😉 Hopefully these foods keep you sane! And when you feel the urge to reach for the sugary treat, remember, you’ll get an energy boost but then quickly crash and feel worse than you did before. xx,...

Spice Up Your Morning with this Tasty Dish

Tired of fried eggs?? Eggs Shakshuka is the answer! This will definitely add a kick to your morning and is perfect for the cold weather as well 🙂 Recipe: cut up peppers, onions, tomatoes and garlic and throw into a deep sauce pan with a little bit of olive oil, cook until the onions are completely clear add any kind of canned tomato sauce, let this come to a boil (add hot sauce if you want an extra kick) take off heat and add 4 eggs (recipe for 2 people) pop it in the oven at 375 degrees for about 10 minutes finish it off with pepper, salt and grated parmesan cheese now time to enjoy 🙂 – I also recommend cutting toast into stripes and using them as dunkers to get every last bit of the sauce I hope this spices up your morning!! TGIF xx, FF  ...

Staying Healthy During the Holidays

Feeling a little discouraged after how much you may have indulged during Thanksgiving?? Well no need to worry there are a few easy swaps that can be made for the holiday celebrations to come 🙂 Skip the dips made of sour cream, try yogurt based dips or hummus Try cutting back on the alcohol and go for a drink wine spritzer Instead of mashed potatoes, go for roasted sweet potatoes Go for the white meat of the turkey instead of the dark meat To satisfy your sweet tooth- eat pumpkin pie (you’re even getting lots of vitamin A, calcium, and iron) Avoid canned cranberry sauce & high fat gravy, try whole cranberry relish instead Roasted veggies (green beens, brussels sprouts, carrots) instead of Green bean casserole Spiced cider instead of Eggnog With these easy swaps you won’t have to worry about any holiday weight gain! In addition to this: Keep up with your exercise plans & routines Before celebrating get your butt to da gym to feel a little less guilty about that 2nd or 3rd slice of pie (lol) Go for a family walk or hike with your dogs Play touch football with your cousins I hope everyone has a happy holiday!  xx,...

Get Moving to Manage Finals Stress

Are finals leaving you feeling beyond stressed and overwhelmed??  With the homestretch ahead of us and finals quickly approaching most people’s stress level is through the roof- I know mine is. Instead of using finals week as an excuse to skip the gym- use it as your motivation!! When you get your sweat on you are releasing endorphins that will leave you happier, less stressed, and able to more efficiently study. Try out this great cardio workout in order to combat that stress 🙂 Start with a 1 mile warmup at a jog pace (5-6 mph) for 1 min run at speed 8-10 mph (depending on how hard you can push yourself) 1 min reduce speed back down to 3.5 mph on a 12% incline repeat for a total of 30 mins 5 min cool down on stationary bike Other things to keep in mind while your stress level is high Automatically we want to reach for something sweet when we feel like we are under pressure. Instead of going for the cookies and candy, try choosing something that actually has nutritional value and will allow you to efficiently study better/ longer. When you eat sugary sweets you aren’t fueling your body, but when you feed it with something that is nutritious you are giving it the energy it needs. Here are some easy snacks to substitute for the candy 🙂 Apple with peanut butter Greek yogurt topped with your favorite cereal (cinnamon toast crunch, fruit loops, captain crunch) Pretzels with peanut butter or hummus Rice cake with avocado/greek yogurt/ chocolate hazelnut spread half an avocado with salt  2...

Preparing for Formal

Want to look #onpoint and #bomb at your upcoming sorority formal?? Here are a few easy tips to follow to help you looking and feeling your best 🙂 A few days prior eliminate processed foods (fried food, soda, processed meats, chips, & sweets) Cut down on sodium intake Don’t drink carbonated beverages Try not to eat as much gluten- swap the sandwich for a salad loaded with veggies and a healthy protein Some things to incorporate: Drink tons of water (preferably with a lemon) Spend just 10 extra minutes at the gym to get that extra sweat in Make sure you get in that full 8 hours of beauty sleep Eat extra veggies and lean protein The day of formal there are a few foods to stay away from to avoid bloating: dairy apples lentils any salty foods broccoli, cabbage and kale (what a bummer lol) There are also certain foods that will help with bloat: cucumbers bananas papaya asparagus yogurt with probiotics (helps with digestion) peppermint and camomile tea All of these tips will leave you feeling #bomb and #onpoint. Now you’re ready to kill it on the dance floor 🙂 xx,...

How to stay #fit while dining out

Ever worry that a meal out will totally derail your diet plan or that you won’t be able to find a healthy option? If you look hard enough you can always find something that is relatively healthy. Theres a few things to stick away from when trying to do so: Dishes made with cream or butter sauces Heavy carb dishes (pasta & pizza) Red meat (huge steak with a side of mashed potatoes & gravy – great #cheatday meal tho 😉 ) Caesar salad (just because it has lettuce on it doesn’t mean its healthy, the dressings and croutons add up!) Here are a few things to do: Fish dishes that are broiled or baked Substitute salad dressing for olive oil and vinegar on the side Ask for steamed veggies Skip the bread rolls (order a house salad instead) Ask for sauces on the side If you are having a #cheatday remember to pat down the grease on your pizza (saves 40 cals!!) Remember these easy, helpful next time you’re dinning out 🙂 xx, FF...
Late Night Munchies

Late Night Munchies

Ever find your self uncontrollably snacking at night?? Most people are able to stick pretty closely to their diet up until 8:00 pm-this is when they find themselves starving and are tempted to reach for the nearest thing in sight, which is usually processed, high-calorie, and most likely won’t actually fill you up. Here are a few great snack ideas that are guaranteed to keep you full and won’t derail your diet 🙂 Rice cake topped with: Peanut butter/ almond butter with sliced bananas One scoop of Greek yogurt with a spoonful of granola ¼ an avocado Greek yogurt (siggis/ fage – 0% fat) Banana/apple with one serving of peanut butter or almond butter Hummus with sliced veggies 2 hard boiled eggs Also, if you find your self craving chips, pretzels or other processed snacks put them in the 1/4 snack bags. Having them ready on hand will avoid the inevitable downfall of devouring the whole bag 🙈   xx,...

Myth about carbs

Many people think you have to cut out carbs completely from your diet to see results- I used to be one of these people, but quickly I realized all of the benefits of them. I’m not saying go eat a loaf of bread after you workout (lol) but it is important to refuel your body with nutritionally dense carbohydrates, not only do they give you energy but also keep you full & satisfied throughout the day! Here are just a few essential ones you should incorporate into your everyday diet: bananas oatmeal quinoa/ brown rice/ farro corn sweet potatoes (not just a plate of fries haha) sourdough or wheat bread legumes Your plate should have 1/4 carbs, 1/4 protein and 1/2 of the plate should be greens   xx, FF    ...

ZOODLES

It’s safe to say that these have become my new obsession! They are so delicious and easy to make, there are also countless toppings and sauces you can top them with to hide the fact that you are actually eating a plate full of vegetables 🙈 Directions (serves 1): peel and wash one zucchini, then use your spiralizer to make it into noodle form pat down dry so when you cook them they don’t get soggy heat up pan with a little olive oil and garlic (medium heat) throw in your delicious zoodles 🙂 add in salt, pepper and garlic powder stir occasionally for about 10 minutes top with either pesto, olive oil, or marina sauce// add fresh veggies or protein for a little added flavor then ENJOY, you’ll be wanting to have this meal for breakfast (with a poached/ fried egg), lunch and dinner everyday !   xx,...

Breakfast under 250 calories

Are you either bored of your usual breakfast or looking for some low calories options? Here are just a few to get you started! 1/2 cup of quick oats with a serving of dry peanut butter (this only has 45 calories a serving vs. 190 calories a serving of peanut butter with added oils) // add in splenda, cinnamon, or honey for a little sweetness 2 eggs any style on a thin bagel (only has 110 calories vs. 370 of a normal bagel) greek yogurt topped with 1/2 serving of granola and 1/2 serving of dry peanut butter shake with 1 cup of almond milk, tbsp of peanut butter and your favorite veggies/fruits oatmeal pancakes!! yes pancakes // 1/2 cup of oats, mashed banana, splash or almond milk or water // top with greek yogurt, peanut butter or fruit slice of toast topped with greek yogurt, bananas, honey and granola  ( this is my favorite 🙂 ) Hope these inspire you & get you out of your breakfast funk !!     xx,...