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Five Ways to Stay Well in Winter

November 18, 2015 By Nutrisimo Leave a Comment

Today I’m sharing with you

Five Ways to

Stay Well in Winter.

It’s the most wonderful time of the year… so don’t get sick. As winter approaches, so does the tide of sickness that always seems to come with it – sore throats, runny noses, coughs, and all that fun stuff…

Although this season’s sickness may seem inevitable, I’ve got five awesome tips to keep you healthy all winter long. Fall and winter are my very favorite seasons, and there’s nothing worse than being stuck in bed when outside is fresh, cool, and crisp. This is the time for coffee, thick sweaters, candles, music, and family get-togethers. You don’t want to be sick when their’s such festivity in the air. However, a weather change tends to weaken our immunity, so it’s extra important to be taking care of yourself. Here are 5 ways to stay well in winter.

1. Get Moving!

With the change in weather, and your body more susceptible to sickness, exercise is vital. Not only do you want to keep yourself in shape for the upcoming Thanksgiving and Christmas, but also for your immune system. Don’t use the weather as an excuse to skip your workout. You can always get in an awesome workout from home. YouTube videos or workouts DVDs are actually my favorite way to get my sweat on. So don’t exclude exercise from you daily routine. Exercising helps in strengthening the heart and lungs, and aids in spreading certain disease-fighting cells to diverse parts of the body – getting you ready for an immune system attack. You definitely do not want to over-workout, because that will hurt you more than help. Over-exercising wears down your body instead of building it up. Remember, all things in moderation.

2. Don’t Cheat Now!

I know you want to enjoy the yummy treats that go so well with the season, but now is not the time to indulge. Sugar weakens your immunity and leaves you vulnerable to sickness. Eating a clean, balanced diet is probably one of the very best things you can do to keep sickness at bay. Going green in your diet does amazing things for your health. Clean eating is one of the best things to do for sickness prevention because the food you eat is literally the fuel for your body. If you don’t fill yourself with good stuff, you won’t get anything good out of it. Nourishing your body with fruits and vegetables is so important, since they contain essential nutrients that fight disease. Focus on eating lean, clean, and green, and you’ll feel great all winter. If you have no idea what eating clean is… check out The Eat-Clean Diet Recharged. It was the first book I read on the topic and is still one of my favorites.

3. Bottoms Up!

Yes, that means just what you think it means – drink more water. Water flushes toxins from your body and gives your systems a nice clean up. You should be drinking at least half your body weight in ounces. So if you weigh 150 pounds, you need to drink 75 ounces of water daily. Don’t just drink when you’re thirsty. If you’re thirsty then you’re already beginning to get dehydrated. Drink all the time. I’ve found that the best way to drink more often is to have a bottle of water always with you. It’s also easier to drink water if you add a squeeze of lemon for some flavor. You could also add cucumber slices for a refreshing taste. Using an infuser water bottle is a great way to stay hydrated. I love adding some zest to my water with fresh fruit.

4. Dream On…

5 Ways to Stay Well in Winter

You need to get your rest to stay healthy. Do yourself a favor and get to bed at a reasonable hour. Don’t skimp on sleep. It is essential for your body to function properly. During those night hours your body is repairing and strengthening, so pulling an all-nighter isn’t a good idea. It’s recommended that adults get at least 7 to 9 hours of sleep each night. If you’re not getting adequate rest, you will get sick. How can you expect your body to fight off disease if you are fighting to stay awake during the day? As my favorite pastor always says, “My best requires rest.”

5. Don’t Forget Your Daily Dose!

Although taking vitamins is one of those obvious things that you should do to prevent sickness, I’ll still mention it because it’s important. However, some of us just hate (some of us actually can’t) swallow pills. If you are in this category, and even if you aren’t this still works amazingly well. You may just want to try using using this Heavenly Greens powder. Paired with the other tips I’ve already mentioned, you’ll have an edge over that oncoming wave of sickness that gets us every year.

A Closing Thought…

Going out of your way to take care of your body is not something that should only be done a few times a year. It’s a lifestyle that is possible for YOU! I know you can do it. Living a balanced life doesn’t mean dieting for the rest of your days. It’s about choosing the better option when the choice comes, finding contentment in your own skin, and overall just being happy with who you are.

I hope the tips I’ve shared are helpful and you’ll remember these 5 ways to stay well in winter. Now tell me, how do you stay well in winter? Comment below with your best advice!

Guilt free or Gluttony | The Importance of Mindful Eating

October 9, 2015 By Nutrisimo Leave a Comment

Guilt free or Gluttony? What are we talking about?

Do you know the importance of mindful eating? Chances are, if you are “eating clean” you’re overlooking this essential concept. While I’m definitely in favor of nourishing our bodies through a healthy diet, sometimes we get so caught up in the quality of our food that we forget the importance of quantity.

I was thinking about my previous post on the best foods to eat for flat abs, and realized that some people might misunderstand my point. Yes, those foods are good for you and you should be eating them. But… you shouldn’t be stuffing yourself with berries and kale and salmon.

That might sound a little bit ridiculous. Who would do that, right? But in all honestly, people do it all the time. I know I used to do this and sometimes I can still fall into that mentality. We think that just because we’re eating clean, that gives us license to eat as much as we want. Water is also good for you, it’s essential for life, but people have died from drinking way more water than our bodies were meant to consume.

Food is a blessing, but if we abuse it, it can be a curse. Even healthy food, if not consumed in moderation, can cause you to gain weight and feel bloated and lethargic. I think that’s why the 21 Day Fix has become really popular. The idea behind it is eating clean foods in proper portions. People that may have been eating clean all their life are losing weight on this program simply because they are learning to properly portion out their food. It’s not rocket science, it’s common sense. Whether you’re overeating pizza or overeating quinoa, the fact is – you’re overeating.

I believe that mindful eating is truly about eating with purpose and intention. It’s not a diet, it’s a mentality. Instead of thinking, “I can eat as much fruit and vegetables as I want.” Your mindset is to eat healthy foods until you are satisfied.

I’ll always remember reading the book, “Reshaping It All,” by Candace Cameron. It was so insightful and this one line really stuck with me.

“Just because I can eat as many carrots as I want to, doesn’t mean I should.” (paraphrase)

Her book is all about being disciplined eaters and learning moderation in all things. This is the point that I want to get across. Food is a blessing and eating is a pleasurable experience, but when we make food an idol – by obsessing over it, indulging in it, or giving it power over us – than we need to take a step back and analyze our situation.

Have we convinced ourselves that just because veggies and fruit are guilt-free foods that we can eat as much as we want? There comes a time when we need to ask ourselves if guilt-free is a good thing, or are we just allowing gluttony to take over. I believe that stuffing yourself with veggies is just as bad as stuffing yourself with burgers and fries. A dietitian or nutritionist might not agree with me, but hear me out. It’s not about what you are eating, but the why behind it. I believe that any food consumed in gluttony is harmful to your body. Sure, those veggies are waaay more nutritious for you body, but is that type of eating good for your soul? Personally, I don’t believe it is.

I hope this has given you some food for thought, and I would love to hear your opinion about this topic. Do you agree with me on the importance of mindful eating? Please comment below and share your thoughts about eating clean and overeating healthy foods. I am by no means an expert in the field of nutrition. I’ve read a lot and learned a lot from my personal experience, but these are just my thoughts. I’m eager to hear your input as well. Thanks for reading! And remember, sharing is caring! I would really appreciate if you would tweet about this post or share it on Facebook. Thanks!

Foods to Eat for Flat Abs

October 7, 2015 By Nutrisimo Leave a Comment

Flat Ab Food Combos

There’s more to flat abs than exercise. You can do crunches till the cows come home and you still won’t have a six pack – you need to have a clean diet. Today we’re giving you the low-down on the best foods to eat for flat abs.

Now I have to ask, is anyone else a workout fanatic? I crave exercise and love getting in my sweat sesh. However, I’m not really seeing the results that I want. Have you ever felt like that? You’re working hard and you’re still like – “Where are my abs?”

I know that I tend to put way more focus on my workouts than my diet, and while I may be getting stronger, I’m not necessarily getting leaner. I was thinking about this the other day and had to analyze what results I wanted and how I could achieve them. Did you know the formula for a beautiful and healthy body is 80% nutrition, 10% exercise, and 10% genetics? I first read about this in the book, The Eat Clean Diet Recharged. It really breaks down the whys and hows of eating clean and I highly recommend it.

This formula makes it pretty clear that our diets are sooo important. If you want to slim down and lose that excess fat, then you need to eat the proper foods. What might those foods be? I’m so glad you asked… 🙂 I’m going to share with you the best foods to eat for flat abs and the ultimate flat ab food combos!

1. Apples

Apples are a great source of fiber and are nearly 85% water which helps you feel full. Ditch the chips and instead grab an apple for a snack. Your body will thank you.

2. Oatmeal

Have you noticed that oatmeal makes an appearance on practically every slim down meal plan, or bikini competition diet? Why do you think that is? Yup. This is another flat ab super star. Don’t be avoiding this carb, it’s one of the best foods to eat for flat abs. Oatmeal helps maintain blood sugar levels and is full of fiber.

3. Berries

Raspberries, blueberries, strawberries… you want to fill up on these sweet things. Berries are full of fiber (are you noticing a trend?) and antioxidants. Satisfy your sweet tooth with a handful of berries and you’ll be well on your way to toned abs.

4. Almonds

High in monounsaturated fat, fiber, protein, and magnesium, almonds are perfect for an afternoon snack. Healthy fats are essential for your body to function properly and help you feel full longer. Make sure you choose raw, unsalted almonds, and not that salty or sugar-coated stuff. Just be sure to measure out a serving and not snack on the entire bag. If you’re constantly on-the-go, I’d recommend these pre-portioned almond snack bags.

5. Leafy Greens

Veggies are important, especially dark leafy greens. Make sure you’re filling up on spinach, kale, collard greens, broccoli, and other leafy greens. These nutrient rich foods are some of the best foods to eat for flat abs. Try including veggies in as many meals as possible.

6. Salmon

This lean protein is full of omega-3 fatty acids which help boost your metabolism so your body can burn fat faster and more efficiently.

7. Lemon

Lemon does more than add flavor to your water, it also help detoxify your body and aids in digestion. Add some lemon slices or a squeeze of lemon to your water to reap amazing benefits.

8. Quinoa

This superfood has been in the spotlight for a reason. Quinoa is packed with protein and full of fiber. It’s an amazing grain that can help combat belly fat. Pair quinoa with your salads or alongside lean meats for a nutrient-dense meal. It can be a bit pricey if you’re buying it at your grocery store, but I’ve found that buying it online is a lot less expensive.

9. Greek Yogurt

Instead of snacking on artificially flavored, sugar-loaded yogurts, choose a yogurt that’s good for you. Greek yogurt is a great source of probiotics that fights fat storage and prevent bloat.

10. Peanut Butter

Aren’t you glad peanut butter is included in a list of foods to eat for flat abs? Yeah… we had to save the best for last. 🙂 Peanut butter is not only ridiculously delicious, it’s also amazingly good for you. Just be sure to choose an all-natural peanut butter that doesn’t contain any added sugar.

These foods are amazing on their own, so just imagine the benefits when you pair them up! Here are a few ideas for flat ab food combos. These are some delicious ways you can use these ingredients to make flat belly meals to enjoy.

Have fun mixing and matching to create your own flat belly food combos. Also, if you enjoyed this post and found it insightful, would you please share it? We would so greatly appreciate it. Did you like learning how to achieve flat abs? Be sure to comment below and let us know what other topics you want us to cover. We look forward to hearing from you!

Question of the day: What is your favorite food to eat for flat abs?

5 Habits of Early Birds: How to Become A Morning Person

October 2, 2015 By Nutrisimo Leave a Comment

So you want to know how to become a morning person? I think I can help. While I do enjoy my sleep, I also love the peacefulness of early mornings. Mornings are a prime time for productivity. I truly believe that mornings are the most important time of day, and if you lose those first few hours, you’re missing out on precious moments.

Don’t get me wrong, sleep is important, but since we’re already spending about 25 years of our life sleeping, I don’t think we want to spend any unnecessary time in bed. This is a subject I love to talk about, and I am so excited to share my best tips on how to become a morning person – because yes, you can become one. 😉

1. Have a Morning Ritual

We are creatures of habit. If you want to know how to become a morning person, the first step is to change your habits. Establish a morning routine that you’ll look forward to each day. I always look forward to my cup of coffee and time spent in the Word. What is something you look forward to? If it’s not coffee, then how about some herbal teas, and meditation. Create a peaceful atmosphere so that you can wake up energized and not frustrated or annoyed. I recommend lighting some scented candles or turning on your essential oil diffuser when you wake up. Have your cup out and ready to be filled with your favorite hot beverage. Whatever it is, establish a morning ritual that will have you excited to wake up in the morning.

2. Plan for the Day Ahead

This ties in with having a morning ritual. You want to be prepared for the day, so I recommend laying out your outfit or workout clothes the night before. If you’ll be reading or writing as part of your morning ritual, place your journal and Bible on your nightstand. I also like writing a list of to-do’s in my planner, but a simple list is really effective as well. I feel like writing out what I need to do the night before gives me more clarity of purpose for my day.There’s nothing like being prepared and being able to wake up peacefully. It’s no fun to be scrambling out of bed and trying to clear that brain fog so you can figure out what you need to do.

3. Hydrate Your Body

I have trained myself to drink water first thing in the morning, and now it’s just automatic. I drink at least 16 ounces of water every morning. I can’t eat or drink anything else until I have my water. It is so refreshing and really helps your body to wake up. If getting up early is a struggle for you, try drinking a glass of water right away. It will clear your mind and give you a boost of energy.

4. Turn on Some Music

BEEP. BEEP. BEEP.

Yeah, that’s no fun to wake up to. Why don’t you trade that obnoxious alarm for some upbeat music? This is a fun tip for how to become a morning person. I always wake up in a much better mood when my alarm is “Good Morning” or another of my favorite songs. Use your phone to set an alarm that you’ll actually want to hear in the morning. If you prefer a more gentle tune, you can do that to. Listening to upbeat music in the morning can make you feel more energized to get your workout in and really just do what you need to.

5. Move Your Alarm

This is probably the most simple tip for how to become a morning person. Move your alarm clock from your nightstand. Even if your alarm is your phone, you still need to put it some distance from your bed. You don’t want the snooze button within your arms reach. Trust me, you are way more likely to actually get up if your alarm clock is not so conveniently close by. You should have to get out of bed to turn off your alarm. And once your already up, you might as well stay up!

So there you have all my best tips for how to become a morning person. These are all methods that I have personally tried and found super effective. I used to be way more of a morning person than I am now, and I am having to use my own advice to get back into the habit of waking up early.

I hope you found these tips helpful, and I would love to hear your tips for getting up in the morning. I also want to mention that it is definitely hard to wake up early if you’re going to bed late or not sleeping well, so check out my post on how to sleep better tonight. And… I would really appreciate it if you would take a moment to share this post on either Facebook, Twitter, Pinterest, Instagram, or all of them. Thanks! 🙂

Questions of the Day: Are you an early-bird or a night-owl? What’s your best tip for waking up early?

Better Breakfasts: Banana Protein Pancakes

September 30, 2015 By Nutrisimo Leave a Comment

What could be a better breakfast on a crisp fall morning than a stack of banana protein pancakes? Well… it might not be cold in Florida just yet, but these pancakes are amazing nonetheless. 😉

Lately it seems as though nutritionists are talking all about protein. By now, most of us know that protein keeps us satisfied longer, helps build lean muscle, and is even said to aid in better sleep and lowering blood pressure. So if you know all of these awesome benefits of protein, then you (like me) are probably trying to find some easy ways to add more protein to your diet. It’s really not that hard, just a few tweaks here and there and the improvements are made!

Everybody is different, and with the plethora of diets that are common these days it’s hard to tell every one to just “Eat More Chicken.” But alas, do not despair, there are many ideas that could be modified for your individual person. With a little research, we can all have our protein and eat it too!

One of the ways I get a little extra protein in my breakfast during the week is to make these delicious banana protein pancakes. They are super fast to whip up and super tasty too. Fluffy, warm, and filling, these pancakes satisfy my cravings in a flash while helping me get that little bit of extra protein in.

Banana Protein Pancakes

1 ripe banana (medium-sized)
1 egg (can substitute with egg whites)
1 scoop protein powder –> this is the one I use

In a bowl, mash up the banana with a fork until smooth. Next add your egg. I’ve found this helps it blend better then when you add your protein powder right away. Lastly, add a scoop of protein powder and mix until a batter consistency is achieved. Begin warming your skillet and spray with coconut or olive oil. Next, pour in your batter. You can make multiple pancakes or one large one. Cook evenly on both sides. These delicious pancakes can be served with peanut butter, honey, yogurt, fruit or any toppings you like!

I have made these pancakes with many different kinds of protein powder. The nice thing is that they come out well with a variety of powders. So if you don’t care for Whey Protein, you could easily substitute for a plant based one instead! I’m currently using the MRM All Natural Whey Protein in Rich Vanilla and LOVE it!

In the past I’ve also had good results with Plant Fusion, and Optimum Nutrition 100% Whey Gold Standard. Depending on the type of protein powder you use, you may need to add more liquid to the mix. If you use a plant-based powder and your pancakes come out really thick, try adding some almond milk.

Please comment below and let me know how your banana protein pancakes turn out! Snap a picture and tag @nutrisimo on Facebook, Twitter, or Instagram, so I can see your creation. I’m so excited to see all your pictures!

THE BIG 5: How to Accomplish Any Goal in Life

September 25, 2015 By Nutrisimo Leave a Comment

5 Tips for Setting Goals and Crushing Them

Do you want to know how to accomplish any goal in life? The first step is to set SMART goals. The next step, is to establish certain habits and practices that will set you up for success.

I have found that these steps are crucial for achieving my goals, and I wanted to share them with you. I hope you find these tips helpful, and please comment below with your best tips for achieving your goals.

1. Create a vision board

This is so much fun to make and really inspiring. Creating a vision board is a great weekend project to do with your friends. Once you know what your goals are, create a collage of quotes and pictures that align with your dreams and motivate you to work for them. This can be used for fitness goals, career goals, spiritual or relational goals. I recommend buying some poster board and cutting out pictures or quotes from magazines. You can put this board up on your wall to inspire you every time you see it. Alternatively, you could just cover your room with framed quotes, pictures, and all sorts of motivation. The main idea is to surround yourself with reminders and inspiration.

2. Keep a journal

Write it down and make it happen. I love writing, so this is my favorite step to achieving my goals. It’s so important to write down our goals and studies show that the act of writing actually increases your effectiveness and likelihood of success. You want to know how to accomplish any goal in life? Write it down.Use your journal to write out your goals, and record the goals which you have achieved. I always find the best journals/notebooks at Walgreens, Target, and Ross. I’ve come to realize that the cuter the journal, the more inspiration I have to write in it. You can also find some awesome journals on Amazon. I particularly loved these two, so I’m sharing those links with you. Above is the Eccolo World Traveler Journal and below is the Faith, Hope, and Love Journal from Studio Oh.

I also want to mention that your goals may change a bit over time. Take note of those changes in your journal and use it to update your goals. It’s really neat to look back at your journal and see all you’ve accomplish and the ways in which you’ve grown.

3. Find a Partner

As I mentioned in the 5 Tactics for Setting SMART Fitness Goals, accountability is key to success. Sometimes you just aren’t motivated to go to the gym, or make healthy choices when you’re eating out. That’s when a friend is so valuable. Recruit your best friend or a close family member to be your partner. This will make reaching your goals much more doable and… it’ll probably be more fun.

4. Reward Yourself

Sometimes, rewarding ourselves isn’t something we really think to do. We focus so much on working towards our goals and we don’t celebrate the small victories. If you’re trying to lose 20 pounds, remember to reward yourself for your achievements. Keep in mind, that you don’t just have to reward yourself with food. Think of things you enjoy doing or special items you’ve been wanting. When you lose 5 or 10 pounds, maybe you buy yourself a new workout outfit, or spend a day at the beach, or go camping with friends. It’s best to find rewards that still align with your goals. When you reach your ultimate goal, it will definitely be an occasion for celebrating, but in the meantime, reward yourself for your smaller success. Those count too.

5. Be patient

We’re not perfect people and we will make mistakes. There will be times when you fall off the wagon, get discouraged, or don’t see the results that you want. I just want to encourage you to be patient. Achieving goals takes time and dedication. If you truly want it, keep going even when you don’t see the results. Know that in time you will achieve your dreams if you truly believe. Don’t give up. And remember… the struggle is what makes the reward so sweet.

Question of the Day: What’s your best tip for achieving goals?

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5 Tactics for Setting SMART Fitness Goals

September 23, 2015 By Nutrisimo Leave a Comment

Happy First Day of Fall!

I thought we would celebrate the beginning of my favorite season with one of my favorite topics – goals. I’m going to share with you 5 tactics for setting smart fitness goals.

We tend to focus on goal-setting when a new year is approaching, but goals are something we should constantly be evaluating and reflecting on. As we begin this new season, I encourage you to review the goals you set at the beginning of the year, and perhaps set some new goals specific to this time of year.

1. Set Specific Goals

When you’re setting goals, you need to be as specific as possible. If you want to increase your running speed or lose some weight, you need to get into detail. Instead of saying, “My goal is to be a faster runner,” say, “My goal is to run a mile in 5 minutes.” Your aim should be to set goals that are as clear as possible. Anyone can day dream, but when you know exactly what you want and work towards it, that makes you unique.

2. Make them Measurable

One of my favorite tactics for setting smart fitness goals, is to make my goals measurable. I’ve definitely learned from experience that if my goals are not measurable, I will become discouraged and give up. Don’t just say your goals, write them down. If you are specific and know what it is that you want to achieve, it will be easy to measure your goals. Continuing from our previous example, if you want to run a 5 minute mile, then you should have a notebook or journal where you can record your running time to see how you are improving. Making goals measurable is definitely important for them to be effective.

3. Assign an Accountability Partner

I can confidently say, that being accountable for your goals practically guarantees you will achieve them. Of these 5 tactics for setting smart fitness goals, this is one you don’t want to miss. It is so important to have an accountability partner. When I was trying to lose weight on my own, it was definitely more challenging then when my sister and I partnered up and supported each other. If you can entrust a friend or a group of friends to join you or just be your accountability, you will be much more likely to succeed.

4. Recognize Your Limits and Be Realistic

Have you seen that quote that says, “Find your limits and push them.”?

While I definitely agree with this, I also think that when setting goals you need to be very careful. Dream big, but don’t defeat yourself. Realize that you need to stretch yourself and grow, but be realistic. If your ultimate goal is to be the fastest runner in history… that’s awesome! But you might not achieve that in a month… or even a year. By setting smaller, more realistic goals, you’ll continue to be motivated by your continuous victories. Personally, when I’ve tried losing weight and made it my goal to lose maybe 5-10 pounds, that was a lot more challenging than setting a goal to lose 1 pound each week. It may seem small, but it adds up and eventually I accomplished my ultimate goal.

5. Try to Set A Time

If a goal without a plan is just a wish, then a goal without a deadline is nothing but a dream. Deadlines. I know, it’s a word many people may cringe at. It seems like most people have issues with time constraints. But the truth is… we need them. Setting goals that are time-bound is crucial. If you only remember on of the 5 tactics to setting smart fitness goals, this is the one I want you to remember. Make your goals time-bound. As I said before, without a deadline your goal is just a dream. It far too easy to keep blowing it off if you don’t have a specific time in mind. “Yeah… my goal this year is to lose 20 pounds.” That’s great, but when this year? By the end of the year or by summer? Give yourself a time. It’s good for you to feel the pressure and know that you are working towards something.

Alright, now that you know the 5 tactics for setting smart fitness goals, it’s time to go set them! I have a lot of goals, but right now I really want to increase my flexibility and be able to do a split again. I lost that ability and I am determined to get it back! Now it’s your turn. I want to hear what your goals are! Be sure to comment below with your #1 fitness goal.

My Favorite Lower Body Workout

September 21, 2015 By Nutrisimo Leave a Comment

Best Moves to Tighten & Tone Your Lower Body

It seems appropriate to start a Monday with my favorite lower body workout. After the weekend, I am ready to hit the gym and get an intense workout in. I think most people have a favorite area to exercise, and for me, it’s my lower body. I really look forward to training my legs and creating challenging routines for myself. There are so many fun and effective moves you can do to tone up your lower body, it was hard to decide what to include in this workout. However, I did find that these specific moves coupled together gave me great results and I definitely felt the burn. If you’re heading to the gym today, give my favorite lower body workout a try. I think you’re going to love it. 😉

You can do this routine at home or at bring it along to the gym. Go ahead and click here to print this workout: My Favorite Lower Body Workout.

I recommend doing a quick warm up before you begin this exercise. You want to walk or jog for about 10 minutes before starting this routine so your muscles are warmed up. I like using 10-25 pound weights for my workouts, but use whatever weight is challenging for you. Be mindful of your form and don’t overdo it on the weights. You don’t want to injure yourself from improper form of strenuous weight. If you’re a beginner, you can just use your body weight for this routine.

If you are intermediate or advanced use additional weight for each move. Personally, I love using a kettlebell for my squats, lunges, and deadlifts. I recommend starting out with a 10-15 pound dumbbell, or lighter if you are just starting out.

To increase the intensity of this workout add weights to each move. You can place a dumbbell behind your knee while doing your donkey kicks, and hold a dumbbell or plate against your leg for the fire hydrants. Remember to use challenging weights, so that around the twelfth repetition you are feeling the burn. When I do this routine at home I like to use adjustable weights. I couldn’t find the brand I use online, but here is a set very similar to what I use.

* Please be aware that I am not certified as a personal trainer or fitness instructor. I am simply sharing my personal workout routine, and am not in any way replacing the consultation of a doctor or certified instructor. Use this information at your own discretion and proceed at your own risk.

Healthy Snacks for Movie Night

September 18, 2015 By Nutrisimo Leave a Comment

5 Healthy Twists on Classic Movie Night Snacks

The weekend is here and it’s time to share my favorite healthy snacks for movie night!

Friday nights are when I make big bowls of popcorn and my family watches movies together. It’s something that we look forward to all week, and really makes our Friday nights special. There’s nothing like enjoying a good movie and snacking on some yummy treats. However, it’s important to remember to snack mindfully – especially at night. Try to choose snacks that are natural, fresh, or high in protein. Of course you can have your weekend treat, but keep everything in proper proportion and try not to get too crazy – even if it is the weekend.

1. Popcorn

I know this is the typical movie snack, but I want to mention a few pointers and some fun variations on the traditional buttery popcorn. First of all, I would highly recommend investing in an air popper. I can’t even tell you how often I use this. I LOVE popcorn and could eat it every day. However, if you’re snacking on those microwaveable bags of popcorn, or popping it on the stove, chances are you’re getting more fat in your snack than you probably need. I admit, that oil and butter is tasty, but using an air popper helps cut down the fat considerably and makes this snack a bit healthier.

On the weekends, I use my air popper to make a big bowl of popcorn, and then melt a tablespoon of coconut oil and drizzle that on top. I also sprinkle salt on my popcorn, but if you’re looking for a sweeter alternative, add cinnamon and drizzle melted peanut butter on top. Finish it off with a handful of semi-sweet chocolate chips. Popcorn is definitely one of the simplest healthy snacks for movie night.

2. Ice Cream

I love ice cream, but don’t always want all that sugar and fat. Opt for a healthier option such as frozen yogurt, or make your own version of ice cream. For a high protein and tasty treat, add some peanut butter to a single-serving container of plain or vanilla Greek yogurt. Mix it well and top it off with a sprinkle of cocao nibs or semi-sweet chocolate chips.

Peanut butter and yogurt are an amazing combo, and Greek yogurt makes it really thick and creamy. Click here to get the full recipe and instructions.

3. Chocolate

Okay, this one is pretty basic, but sometimes all you need is chocolate. I don’t mean chocolate cake, or chocolate chip cookies, we’re talking about pure chocolate. Instead of grabbing a candy bar, here are some of my favorite alternatives. I am currently obsessed with Larabars, and right now the Peanut Butter Chocolate Chip is my favorite. I can’t get over how simple and “clean” they are. Check out these ingredients: dates, peanuts, chocolate chips, sea salt. That’s it! Pure deliciousness in one small package.

Another amazing bar is the Quest Double Chocolate Chunk bar. I avoid their bars that contain sucralose, so thankfully this one is completely clean. This is one of the most delicious bars ever and I could eat these all the time. It’s a low-calorie snack and since it’s a protein bar, I find it a bit more filling. I also love the Justin’s Peanut Butter Cups. I am a dark chocolate type of girl, so these are my personal favorite. And you can never go wrong with peanut butter and chocolate. You could also make your own chocolate bars with this simple recipe from Chocolate Covered Katie.

4. Chips

Depending on the night, I may be craving something sweet, something salty, or both. 😉 Sweet potato chips/fries are delicious and are a perfect balance between sweet and salty. You can buy sweet potato chips or make them yourself. Check out this super simple recipe from the Minimalist Baker. Since we’re on the topic of chips, I’ll mention some of my other favorites.

I’ve made kale chips before and they are delicious. Just be careful when you’re adding salt. They cook down considerably and do not need much salt, just give them a sprinkle. You can also buy kale chips if you don’t have fresh kale available. I’ve heard great things about these kale chips that are ranch flavored – yum! I also love Pirate’s Booty Aged White Cheddar and Veggie Straws are awesome. Both of these are great healthy snacks for movie night.

5. Cookies

We’ve reached the last treat on our list of healthy snacks for movie nights. Cookies are always a good idea, and chocolate chip cookies are a classic. You can whip up a delicious batch of flourless chocolate chip cookies in just 6 minutes. I’ve been making the recipe from the Chocolate Covered Katie Cookbook like crazy! You can check out my review of that amazing book here. If you’re not in the mood for baking, then grab a Lenny & Larry’s cookie at the store. I usually get mine at Publix, but you can also order them online. I reviewed these cookies as well, so if you want to check that out click here.

Well, there you have it. These are my 5 favorite healthy snacks for movie night. I hope this gave you some ideas for healthy snacks you can make these weekend. Be sure to comment below with your favorite healthy snacks for movie night.

Question of the Day: What is your favorite movie?

Chocolate Covered Katie Cookbook Review

September 16, 2015 By Nutrisimo Leave a Comment

Chocolate Covered Katie – The Ultimate Source of Secretly Good for You Sweets

There are certain necessities of life. The Chocolate Covered Katie Cookbook is one of them.

I love exercising and eating clean, but that doesn’t mean I don’t love eating sweets too. I have a major sweet tooth, and most days, I’m craving something sweet. The problem is, I know I shouldn’t be eating ice cream, cookies, and chocolate bars every day; and most of the time, “healthy” treats just don’t cut it. That’s where the Chocolate Covered Katie Cookbook comes in.

For over five years now, I’ve been following the amazing blog ChocolateCoveredKatie.com. It has been my go-to source any time I’ve got those sugar cravings. You see, Katie’s desserts don’t taste healthy – but they are. I know it’s revolutionary! She uses natural, healthy ingredients and shows you simple ways to make your desserts more nutritional. I am blown away by the recipes that she comes up with. I don’t know how she does it, but her recipes are superb and it’s hard to believe they’re actually good for you. Be sure to check out her amazing blog where she is constantly sharing new recipes for supreme goodness.

I’ve made countless “healthy” treats, but nothing compares to the recipes from Chocolate Covered Katie. Since I’ve been in love with her blog for quite a few years, I’m sure you can imagine my excitement when she announced that she was releasing a cookbook.

After months of eager expectation, it was finally available, and I made sure to get that book pronto. All I can say is… wow. The Chocolate Covered Katie Cookbook did not disappoint. In fact, this book truly exceeded my expectations. I can tell that Katie put a lot into this book and she has created a masterpiece.

Each page contains a recipe for heavenly goodness, and a clear, vivid picture. I am so grateful for all the pictures, because honestly, I really don’t care for cookbooks that are just words. I love that every recipe has an illustration of what it’s supposed to look like. It’s inspiring to see the delicious and beautiful creations Katie has made, and I love flipping through this cookbook whenever I’m in the mood for a treat.

The recipes are simple and easy to follow. She gives you plenty of options for substitutions you can make and provides the nutrition facts for every recipe. I also love that she thoroughly explains the main ingredients she uses and why she has chosen them. The first section of her book covers cooking methods, substitutions, ingredients, and much more. I really enjoyed reading this and learned quite a few new things.

The first recipe I tried was the Flourless Chocolate Chip Cookies. Late one night, after getting back from the gym, I was in desperate need of chocolate. I decided to whip up a batch of Katie’s chocolate chip cookies and was sooo impressed.

These cookies can be completely vegan (depending on the milk you use), and are super easy to make. I was really surprised, but they only take 6 minutes to bake! This is perfect for those of us that can’t stand waiting for our cookies to bake. These cookies are done in no time! Also, I thought the cookies would be super tiny, but they grew considerably in the oven, and I was so pleased with how they turned out.

They were delicious. Honestly, these are some of the best cookies I have ever tasted. All of my family LOVED them and just kept raving about how good they were. Since my dad absolutely loves cookies, I had to get his seal of approval. When he tried them he said they were fantastic and since then has asked me to make them three more times (in the same week). Enough said. 😉

Since the flourless chocolate chip cookies were such a hit, I decided to try another one of Katie’s cookie recipes. The Chocolate Pixie cookies looked so cute in the picture, I just had to make them myself. Once again, these cookies were super easy to make and were literally done in minutes. They turned out really well and tasted amazing. Honestly, these tasted like mini brownies. They were soft, rich in that chocolatey flavor, and practically melted in your mouth. I guess you could say everyone really liked them, because they were gone in about 10 minutes. 🙂

I’m really excited to try more recipes from this incredible cookbook and will definitely be sharing more of Katie’s recipes in the future. I hope you enjoyed reading my review of the Chocolate Covered Katie Cookbook. Now do yourself a favor, and get this book. If you were wondering if you should get it, the answer is… YES. It’s awesome. This is a ~~kitchen~~ life necessity and you will find yourself reaching for it all the time, trust me.

By the way, I’m not the only one that thinks this book is amazing, it’s a #1 BestSeller on Amazon and was recently chosen as one of Amazon’s Top 20 Cookbooks Of 2015. To buy it now, just click here.

Question of the Day: What is your go-to source for healthy treats?