Snacks. Snacks. Snacks.

Who loves to snack? I know I do, but sometimes I have the worst snacking habits. If I have a decision between bananas and peanut butter or peanut butter on top of chocolate chip cookies, I’ll eat it all! My New Year’s Resolution is to snack healthier and I’ve been doing much better! I’m a very healthy (main) meal eater, but when it comes to those midday cravings, I’m the absolute worst and I know plenty of people out there can relate to this. If you finished the workout from my last blog then you deserve a cookie with toppings, BUT you’ll regret it! Trust me, there’s nothing worse than getting a good ole’ kick your butt workout in then wasting it away with an unhealthy meal or snack. Here are 3 easy and tasty snacks that will fulfill your cravings, the healthy way!

1. Apple Cinnamon Oatmeal Muffins

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1 1/2 cups whole wheat flour

1/2 cup rolled oats

1/3 cup light brown sugar

1/3 cup sugar

cinnamon- to taste

2 tsp. baking powder

1/2 tsp. salt

1/2 cup olive oil

2 eggs

1 tsp. vanilla

1 1/2-2 cups chopped apples

-Preheat oven to 400°F and grease a muffin pan.
-In a large bowl, stir together flour, oats, sugars, cinnamon, baking powder, and salt. In another bowl, stir together milk/water, eggs, oil, and vanilla until blended. Combine wet and dry ingredients.                                                                                                   -Stir in apple.
-Spoon batter into prepared muffin cups and bake for 15-20 minutes or until muffins pass the toothpick test.
-Allow muffins to cool on a wire rack for five minutes before removing from pan to continue cooling.
-Eat warm or completely cooled.
Photo credit: http://cathlincooks.blogspot.com/2009/03/apple-cinnamon-oatmeal-muffins.html

2. Seasoned Cucumbers

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1 cucumber peeled and sliced

1 tbsp. lemon juice

1 1/2 tbsp. olive oil

1 tsp. salt

1 tsp. pepper

chile powder- to taste

-Mix lemon juice, olive oil, salt and pepper in a bowl.-Add cucumbers, toss and sprinkle chile powder on top!

3. Chocolate Froyo

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6 ounces plain Greek yogurt

2 tbsp. unsweetened baking cocoa

Stevia- to taste

-Stir all ingredients until smooth. Pop in the freezer for 30-45 minutes. Enjoy! Can also eat as is (not frozen) like pudding or dip pretzels in it!
Photo credit: http://muffin-topless.com/2012/06/23/rich-chocolate-protein-froyo/

Follow me on Twitter @kypolan and Pinterest for more helpful tips to stay healthy, fit and motivated!

 

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“I regret that workout,” said nobody, ever!

Like I promised in my last blog, I said I would give y’all a good workout to do today! It’s a rough one and gets your blood pumping but if you get through this, you’ll feel great. I try to run 3-4 times a week and out of those 3-4 times, this treadmill and ab workout is done at least 2 times! It’s fat burning, kick your butt, lungs and abs day!

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Treadmill workout via Self Magazine:

Set treadmill incline to 0.5-1.0

1 minute at 5.0

1 minute at 5.5,

1 minute at 6.0

1 minute at 6.5

1 minute at 7.0

1 minute at 7.5

1 minute at 8.0

2 minutes at 4.5

Repeat five times. If you’re doing this workout right, you should be around 0.65-0.70 of a mile each time! Do it right! You won’t regret it!

Ab Workout:

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If this workout doesn’t kick your butt then I don’t know what will! Make sure to drink lots of water and stretch. Follow me on Twitter @kypolan and Pinterest (Skinny & Swoll board) for more Health & Fitness tips!

Image credits to:

http://skinnymsmagazine.tumblr.com/post/28924545361

http://www.youmefit.com/2012/07/12/how-to-300-reps-abs/

Cod with Mango Salsa

If you’re anything like me then you love food but aren’t the best cook! This blog, I’m going to teach you how to whip up a very easy mango salsa and baked cod filet meal. It’s about as healthy as you can get; fruits, veggies and fish!

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Ingredients for salsa:

1 mango- peeled, seeded and diced

1 red bell pepper- seeded and diced

1 green onion

1 tbsp chopped cilantro

1 tsp lime juice

1 tsp lemon juice

1 tbsp finely chopped jalepeno, seeded!

Ingredients for cod:

1 cod filet

1/2 tsp salt

1/2 tsp pepper

1 tbsp butter- melted

1 tbsp lemon juice

1 tsp onion powder

1 garlic clove- finely chopped

Directions for salsa:

  1. In a medium bowl, mix mango, red bell pepper, green onion, cilantro, jalapeno, lime juice, and lemon juice. Cover, refrigerate and allow to sit at least 30 minutes before serving.

Directions for cod:

  1. Preheat oven to 350 degrees.
  2. Season both sides of cod with salt and pepper.
  3. Mix together the soft butter, lemon juice, onion powder and garlic. Place the fish on the baking dish.
  4. Bake for 20-25 minutes, or until flaky.

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You can heat up some tortillas and make tacos or just eat it as it is. I made a little salad to go along with it, cut up the cod, mixed it with the mango salsa and had some delicious fish tacos! Hope you enjoy! Follow me on Twitter @kypolan to see when my next blog post will be!

Steps to Successful Eating

After my last blog of “staying fit and working out,” I decided to talk about “healthy eating” this go around. Here are a few steps to getting on the right track. It only takes a few changes in your diet to see the change in your body!

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. Gradually, your diet will become healthier and more delicious.

Start slow and make changes to your eating habits over time. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps and as your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation.

Listen to your body. Ask yourself if you are really hungry, or  have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

AND avoid eating at night. Try to eat dinner earlier in the day and then fast for 10-12 hours until breakfast the next morning weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

I really hope these tips help because they do with me and my family! The next few blogs will be about great workouts and awesome recipes so follow me on Twitter @kypolan and find out when my next blog posts will be!

Make it count

Hi guys, this is Kylie. This blog is going to be about motivation. I am a busy, always on the go student at the University of Nevada and I know it’s hard to stay motivated to workout and live a healthy life. I’ve always been blessed with an A.D.D. personality and fast metabolism, but now that I’m pushing 22 years old, my metabolism is slowing down and it’s getting harder and harder to stay motivated. I’m hoping this blog will be that one blog that you can relate to, not some girl’s blog that doesn’t eat and is naturally skinny…

Here are the top five things that I want you to remember for motivation and health:

1. I know you’ve always heard 30% gym, 70% diet but that’s just how it should be when you first start working out. After 6 weeks in, 60% gym, 40% diet should be the guidelines. You want to be toned, not soft.

2. No crazy diets, it slows down your metabolism and you’re bound to gain it back. Short diets = short results.

3. Everybody knows this one- drink water!!!

4.  Have pictures of the body you want posted everywhere, this is the best motivation a person can use!

5. Workout with a friend, you can motivate each other and keep track of your results together!

One of my coaches always said that if you conquer the first mental battle (waking up after that alarm goes off no matter how early), then it’s easier to win other battles throughout the day. Battles about eating right, about working out, about feeling good about yourself, about getting along with others, and so on. We all face battles everyday, lets conquer that first one and conquer the day! When your alarm goes off, get up! Face the day and “make it count” as Nike would say.

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