Whether you are new to healthy decision-making or have been keeping yourself in prime shape for decades, we at Feel Fit aim to help you do just that. With our collaboration of writers, we will provide you with a diverse range of expert knowledge regarding fitness, nutrition, and nutritional science.
From left: Alicia, Candice, and Robin - the Feel Fit team!
Start feeling fit today by checking out our most recent posts below (and don’t forget to leave some love!):
Blend 2012 – Meeting New Blogger Friends
I was lucky enough to get the chance to go with fitmixer® to the very first Blend Retreat. A few blogger ladies put on a retreat for fellow bloggers and friends (combining those two words = BLEND 
) to get together, exercise, talk, get to know each other, and just have a great time! It was held in Boulder, Colorado. Have you ever been there? If not, I highly recommend it – Steve and I loved it so much, we considered never going home! Beyond being surrounded by gorgeous scenery, there are the friendliest people there! I swear, everyone we met was so nice and easy going. There were more dogs and bikes than I had ever seen in my life. An active, outdoor, adventurous lifestyle is right there at your fingertips in Boulder.
Our humble abode.
We started Saturday morning bright and early with a 7 AM boot camp! Whew! Something you should know about me…mornings and I don’t go well together. I think the two biggest challenges I face on a daily basis are getting out of bed in the mornings and deciding what to eat for dinner. BUT it felt so great to get up and get moving! The view was amazing and I couldn’t help but be excited and inspired.
Candice, Robin, and I drinking our fitmixer® before morning boot camp!
Killing it! Boot camp was lead by Lindsay Wright (lindsayslist.com) and Tina Reale (tinareale.com)
These bands are amazing! Feelin' the burn!!! I want to incorporate them into our next boot camp!
As you can imagine, I was famished after our morning workout. To my pleasant surprise, there was the most amazing breakfast display set up. I almost didn’t want to eat anything because it was all so cute. Then I came back to reality and gulfed down everything in sight.
Chobani sponsored the Blend Retreat so we had yummy breakfast from them and Xagave each morning. Fun fact: Chobani is the official sponsor of the 2012 U.S. Olympic Team. Pretty cool!
After breakfast there was a group hike scheduled. Now, I’m not sure where the confusion started but Robin, Steve, and I were late for the hike. I could have sworn it started at 10:30! But nope, 10 AM sharp. So…Robin had this idea that if we ran we could catch up to the rest of the group. Brilliant…if only I were a trail runner. This was my view for most of the hike…
Then, when Steve and I would finally catch up to Robin, we’d see her doing this:
Leave it to Robin to find the extra challenge! I could barely breathe and she’s up there doing declined push-ups.
So, we ran this gigantic loop, didn’t find our group, and ended up at the beginning. We called Candice to see where they were and they were 20 minutes from the top. You know what this means? Yes, we had to start over and RUN IT AGAIN! WHAT?! Steve and I finally convinced Robin that we weren’t going to catch up to the group and we should just walk and enjoy the hike.
The pain and exhaustion was well worth it. It was by far one of the prettiest hikes I’ve ever been on and the view from the top was priceless.
We sat and chatted for a while and then headed back down to get some lunch. I was starting to become starving again.
Downtown Boulder is so fun. It’s like a big city with TONS of unique boutiques and restaurants and bars but it’s all surrounded by mountains and trails and bikes. My perfect place. Walking down Peal Street we found countless gems.
The Man in the Mirror, being followed by Jack Sparrow
This guy was awesome!!! Loved his style.
I bought a yoga mat tie from the Farmers Market going on. The guy who was selling them released them that day!! Pure awesomeness.
Sunday morning started with a workout lead by the Chobani team. Another killer! The good news: along with that came another delicious breakfast!
After our workout and breakfast, we had a raffle where they gave away so much stuff!!! I won a month’s worth of healthy snacks from Nature Box. Candice won a DVD 6-pack and a workout ball from Physique57, and Robin won a box of Larabars! Thanks, BLEND!!!
Before heading to the airport I had to get one last shopping trip in. I couldn’t help it. We came across a pet store called Farfel’s and I immediately fell in love. They had a few dogs there they rescued and now the store is their home! Such sweeties!
Also, I couldn’t leave without getting a souvenir for my babies, CC and Stella:
Last but certainly not least, Robin and I went crazy at Umba. Like cray-cray crazy. Umba is a homegrown boutique just off Peal Street (check them out on Facebook!). Everything there is made by local artists or the owners of the store.
Yes, these are fake gauges. I’m not yet as daring as my mealsandmovesblog.com friend, Janetha, but I love the look of gauges! I’m just non-committal like that 
I also got this amazing Ganesh shirt and Buddha necklace. Could not pass them up!
Ganesh is best known as the remover and creator of obstacles. Happy Fat Buddha ensures harmony and happiness in tense and stressful situations.
I should have worn this outfit home because on top of our luggage not making it ’til the next flight, we were also locked out of the house. Ganesh! I needed you!!
No worries, Steve’s got this!
All in all I had an amazing time at the Blend Retreat. I met so many awesome people and I can’t wait to dig into the blogging world further. Hopefully one day I can be as great as they are! Thanks so much Janetha, Lindsay, and Katie. See you guys next year!
Chicken Asparagus Pasta
Ingredients:
- 4 Sliced chicken breasts
- 2 Bunches asparagus
- 1 Cup sliced mushrooms
- 1 Diced red pepper
- 3 Cups chicken broth
- 1 Cup white cooking wine
- 2 Tablespoons diced garlic
- ½ Cup cream
- Salt and pepper
- 2 Tablespoons olive oil
- 2 Tablespoons cornstarch mixed with 1 tablespoon water
- ½ Cup Parmesan cheese (optional)
- 1 Package farfalle pasta (you can also use penne) – can be wheat or reg.
Cooking instructions:
Boil pasta noodles until al dente.
Cut veggies into approximately one-inch size pieces.
Sauté chicken breast in 1-tablespoon olive oil and 1 tablespoon diced garlic. About half-way through cooking, add ½ cup white wine and sprinkle salt and pepper. Sauté until pan starts to sear the chicken. Remove from heat and set aside.
Deglaze the chicken pan with 1 cup chicken broth and simmer. Add the remaining 2 cups broth, cream, ½ cup wine, and simmer. Mix cornstarch and water together separately, then stir into the sauce.
In a separate sauté pan, heat 1 tablespoon olive oil with 1 tablespoon diced garlic. Add mushrooms first and cook ALMOST thoroughly. Add peppers and asparagus and sauté for around two minutes (don’t let veggies become too soft). Sprinkle salt and pepper.
Add veggies, chicken, and cooked pasta to the sauce. Stir and top with Parmesan cheese if desired.
Makes 8 servings!
Nutrition information (without Parmesan cheese):
- Serving size 2 cups
- Calories: 371
- Protein: 18 grams
- Carbohydrates: 30 grams
- Fat: 14 grams
Purple Nike Free Trainer Love
When I find something I love, I like to share it. I LOVE my new purple Nike shoes (but I’m not sure you’ll want me to share them)! I wore them when I worked out this morning and I totally felt like my feet were free and kinda like I was floating around the gym. They are light, soooooo comfy, and my feet didn’t get all hot and sweaty as with the typical shoes.
My new purple shoes!
They are called Nike Free Trainers. You can purchase them at Nordstrom for around $90.00 (along with a hundred more necessary items from Nordstrom, of course).
Over the years I have probably purchased at least a hundred different kind of workout shoes and I can honestly say, these are my FAVORITE (no, I am not getting any personal kick backs from Nike – I wish, but it likely won’t happen…ever). If you are into working out and looking for some totally awesome shoes, I highly recommend them. The only downside people might find is that because they are so bendable and free, there is not a lot of arch support. Not a problem for me, personally, but if it’s an issue for you, you would probably have to put an insert in them.
And guess what…
I love my new purple shoes so much, I bought another pair in lime green! (Shhhhhhhh…don’t tell my hubby - we had a budget talk this morning)!
My Breakfast Goal
I won’t lie – I skipped breakfast today. The truth is, I’m kind of a poser when it comes to preaching my “never skip breakfast” lesson because I personally kind of skip breakfast…a lot. Here’s the thing: I have good intentions when I first wake up in the morning, but after waking up four kids (and after my baby has already woken me up four times throughout the night), making four beds, finishing last minute homework (not mine), finding one lost tennis shoe (also not mine), and doing the bazillion other things required in the early hours of morning, breakfast time has somehow turned into lunchtime and alas, it has passed me by.
Here’s the scoop on breakfast: it’s important – period. Studies show that eating breakfast has at least a dozen different benefits. A few would be:
- We have more energy throughout the day
- We are more likely to make better food choices throughout the day
- It helps elevate our metabolic rate
- We are less hungry at lunch and dinner, therefore less likely to binge
- We are happier (my kids can vouch for this one)
So tomorrow, here’s the plan: I am going to make a goal to eat breakfast by 8:00 a.m. (And no, a doughnut will not count). It’s gotta have some really good nutrient content. Here’s what I’m going to eat: a bowl of oatmeal with 1% milk, a scrambled egg, and ½ cup of calcium-enriched orange juice. This will give me around 350 calories, 15 grams of protein, calcium, fiber, some whole grains, folate, and a bunch of other nutrients. Awesome. That’s my goal – I wrote it, I own it. Good luck to me tomorrow at 8:00 am – I might have to skip the homework!
When Life Gives You Lemons…
Last night I hosted Bunco at my house, a mindless dice-rolling game. (It’s really all about the treats and the prizes you win)! I loved all the little prizes I purchased for the winners (I even bought one of each for myself). For some reason when I went shopping for gifts that day, summer was on my mind and the theme became all about lemons; after all, lemon season is April through August – bet you didn’t know that (or even care). Here’s a pic of my assortment of “lemon” gifts:
This got me thinking: lemons are awesome. They serve a ton of different purposes. For example, my sister-in-law always requests a bowl of lemon slices, five splenda packets and ice water when she goes out to dinner – she makes her own totally calorie- and cost-free lemonade (a little cheap if you ask me, but pretty clever ). Lemons also have some great nutritional value. They have no saturated fat or cholesterol, they contain phytochemicals that act as an antioxidants, and they are a source of Vitamin A and citric acid, which aids in digestion and the dissolving of kidney stones.
Here are some other cool ways to use lemons:
- Cut one in quarters and put it in your sink disposal – it makes your sink smell fresh and gets rid of any lingering odors.
- Put lemon juice mixed with water on apple slices to avoid oxidation (yellowing).
- Use lemons to flavor foods rather than using salt and fats.
- Reduce garlic breath by rinsing with lemon juice (don’t do this so often, as this might increase your dental bill when your tooth enamel is tortured by the acid).
- Keep your brown sugar soft between uses by adding a lemon peel to your brown sugar bin.
- And last but not least, my personal fave: good old fashioned lemon ice water. I just love a pitcher full of water, crushed ice and sliced lemons and limes – it makes for the perfect hot day refresher!
Have Some Dairy With That Garlic
Every night before my husband and I fall asleep, we have a long session of “pillow talk.” It’s my favorite part of a long, crazy day and I always look forward to talking and catching up, so I was completely mortified when he asked me what I ate for lunch, and then proceeded to tell me that I had garlic breath. I jumped up, brushed my teeth, put gum in my mouth and talked with the pillow over my mouth the rest of the night.
There is nothing better than a spicy dish of authentic Italian pasta, but the garlic breath that long outlasts the meal is a definite downer. The problem with garlic is a compound found in it called allyl methyl sulfide (AMS). The body cannot metabolize AMS, therefore it seeps through our pores and breath as an outlet. And it stinks – it’s a sulfate, after all.
A study conducted by the Journal of Food Science investigated methods to reduce garlic breath. Researchers found that the most effective way to reduce garlic breath is to consume water and fat to help flush down AMS. The perfect candidate: a glass of milk, preferably 2% or whole. The study showed that drinking milk during the consumption of a garlic food has better results than chugging it down after. (A big glass of milk with a garlic pasta dish doesn’t really sound very appetizing)! Ice cream also has the same benefit, and a gelato after a pasta dish might sound a bit more appetizing than a big glass of whole milk.
Some other remedies shown to reduce garlic breath are lemons, parsley, fennel seeds, chewing gum, mints, and the best, number one solution (other than abstaining) – brushing your teeth. So before the next time your hubby asks you what you ate for lunch, grab a toothbrush and a bowl of ice cream and keep him guessing!
Keep The Beat
I love my Dad; he is 84 years old, acts like he’s 40 and is constantly on a diet. Over the years I have seen his jiggly belly expand out and in almost as many times as the sun rises. In his leanest days, his stomach is trim and tucked in, but in his “chubby” days his belly is round, jiggly, hugable, and extremely life threatening and unhealthy. He has suffered four heart attacks throughout his life, but his heart keeps on ticking and his belly keeps expanding. Every day I cross my fingers that his heart keeps beating.
A study recently presented by John Hopkins University for the American Heart Association linked the presence of excessive stomach fat with increased risk for cardiovascular disease. Stomach fat is considered visceral fat, which provides a layer of fat around organs and secretes chemicals that increases the body’s resistance to the hormone insulin and causes inflammation throughout the body. This inflammation can cause artery restriction and reduces the ability of blood to flow freely throughout our arteries.
The study tested 60 men and women and put them on a calorie restricted diet and an exercise plan for six months. Blood flow was analyzed before and after the weight loss plan by a blood flow test cuffing the upper arm and measuring blood flow to fingertips after restriction. There was an average weight loss of 23 pounds, and the results showed that the participants who lost weight and showed less body fat accumulation around their abdominal area improved their artery’s ability to properly expand and allow blood to flow freely without restriction. Heart disease is the number one killer in the United States and in a lot of cases it can be prevented with proper diet and exercise.
We have so many tools around us that we can utilize to help our bodies stay healthy and fit; it is simply a matter of being committed to yourself and your health. If you feel like you could lose a few (especially around the middle), there is not a good excuse to put it off any longer. Start today and make a commitment to yourself and to your heart to keep it beating.
Source: Journal of the American Heart Association
Healthy Fast Food: Coconut Curry Chicken Recipe
I love fast food – no, not the kind you go through the drive-thru to get, but the kind you make at home to feed your family a healthy dinner without spending hours in the kitchen. I’m busy. I have four kids, one husband, 20 loads of laundry, never ending dust, seven toilets to clean and dinner to make. I don’t have time for anything but fast food, and I don’t have tolerance for anything manufactured at a fast food joint – so I love when I find healthy dinner ideas that are fast, tasty and loaded with nutrition. Last night I made an awesome Thai curry dish that was quick, healthy, and totally delish – so I thought I would share the idea.
Coconut Curry Chicken with Lime (Makes 8 servings)
- 6 chicken breasts
- 1 can (14 oz.) light coconut milk
- 1 tsp. turmeric
- 1 Tbsp. curry
- 1 Tbsp. red pepper flakes
- ¼ cup soy sauce
- 3 Tbsp. cornstarch
- 3 Tbsp. water
- ¼ cup lime juice
- 4 green onions, diced
- 8 cups jasmine rice
- Garnish: diced red pepper, cilantro, cashews, green onion
In a crock-pot, combine chicken, coconut milk, turmeric, curry, red pepper, and soy sauce. Cook on low for 3 to four hours. 30 minutes prior to serving, combine cornstarch and water, stir, and add to crock-pot. Add green onions and lime juice to crock-pot five minutes before serving. Top with garnish and serve over cooked rice.
Nutrition Information:
- Serving Size: 1 cup chicken with sauce and 1 cup rice
- 405 calories
- 13 grams fat
- 28 grams protein
A Tan and Love Handles
I just got home from an eight-day vacation, and five of those days were on a cruise – a cruise with midnight buffets, twenty-four hour pizza stations, free ice cream with one touch of a button and nightly gourmet dinners with a bazillion options to choose from (or the option to choose ALL bazillion items). My friends warned me beforehand that when you go on a cruise, you gain 5 to 10 pounds just by stepping on board. I wanted to prove my friends wrong, and I did.
Here’s the deal: a cruise, like any other vacation, takes us out of our routine and pattern, and when food is available everywhere we turn, it can weaken our focused mind set striving for better nutrition. Just because we are tempted like Pinocchio with the Lost Boys (I did go on a Disney Cruise), it does not mean we have to give in.
It was so interesting to hear people around me say things like, “I’m going to regret this chocolate soufflé later” or “ I really shouldn’t be going for waffle number four.” Yet, they just kept on eating and eating. Why? Were they still hungry? No. Did they think the food was going to run out? No. Simply put, they made a choice that it didn’t matter. They were on a vacation not only from home, but also from their nutrition goals. I’m the first to admit that once in a while it’s nice to indulge, but eight days of indulgence can lead to the let-down of coming back from vacation with a tan and love handles.
You can still enjoy your vacation, great food, and idle lazy days without blowing your whole commitment to a healthy lifestyle. First, make the choice to workout every morning on vacation. Wake up a tiny bit early and fit it in. It sets the tone for the rest of the day, helps us feel energized, and kicks in those natural endorphins to keep us “vacation happy” (especially if traveling with kids)!
Next – the food. 
Whether it is a buffet or ordering off the menu, don’t let your taste buds rule – let your head rule. Choose the nutritious foods you love at home, eat the portion size you would eat at home, and top if off with a small dessert. Choose the local fish and veggies or grilled chicken and pork. No need to indulge in heavy sauces and soups, they will just leave you feeling sluggish and tired. In the end, you will feel full, satisfied, and happy that you didn’t over do it.
Last thing: walk whenever the chance arises. Take the stairs rather than elevators and escalators. At airports, walk rather than using the moving sidewalks, and move around rather than sitting waiting for your delayed flight. Be active, play, and explore your vacation site. You have plenty of time to sit on your long flight or car ride home!
What do you like to do to prevent vacation love handles?
Holy Whole Grains!
When I was a little girl my Mom always use to say, “The whiter the bread, the sooner you’re dead!” I know it sounds a little cryptic but her whole intent was to convince us that we should savor our “whole wheat” bread peanut butter and jelly sandwiches packed in our school lunches rather than envy our classmates’ soft white bread sandwiches (I secretly coveted Alyssa’s crunchy peanut butter and honey sandwich made with white Wonder bread).
Although my Mom’s phrase was a little on the eerie side, it did have some wisdom. Multiple studies have shown that a diet high in whole grain foods has been linked to:
- Decreased risk of stroke by 30-36%
- Decreased risk of type 2 diabetes by 21-30%
- Decreased risk of heart disease by 25-28%
- Better weight management
- Healthier blood pressure
- Decrease risk of colorectal cancer
We often hear we should consume a diet high in whole grain foods, but sometimes I think people may not understand exactly that means. By definition, 100% of the original kernel must be present to qualify as a “whole grain.” 
It can be processed and broken down and still be considered whole grain as long as its entirety is used in the food. Some examples of whole grain foods are barley, corn (including cornmeal and popcorn), millet, oats, brown and colored rice, rye, and a variety of wheat.
Whole grains are carbohydrates with a small amount of protein and contain very minimal fat. The Dietary Guidelines recommend consuming three servings of whole grains per day. A serving size can pretty much be chalked up to: one half cup of rice, grains, and cooked cereal, one cup of ready-to-eat cereal, or one slice of bread.
I think a good way to ensure my family consumes enough whole grains daily is to buy brown rice at the grocery store rather than white. I also buy ready-to-eat whole grain cereals rather than cereal types made from puffed rice or white flakes. I buy whole grain cracker types and hide ground flaxseed in baked goods. Last but not least, I always take my Mom’s advice and buy whole wheat bread instead of white.
What’s your favorite whole grain to indulge in?
Sources: Whole Grain Council, Journal of the Academy of Nutition and Dietetics
