I remember you now…

Over the past year and a half, I have been writing blogs, sharing my workouts, and posting recipes of some of my favorite healthy dishes. Additionally, I have been getting involved with the local running community, participating in different races, and becoming one of the 2016 Austin Marathon and Half Marathon Ambassadors.

I never thought my blog would acquire so many followers from all over the world, and that’s not including my Instagram fans, Facebook page and Twitter followers. I never thought I would be in the Austin Fit Magazine as part of their annual swimsuit contest winners, or my blog recipes being advertised in magazines such as Strong Fitness and Women’s Health magazines. I feel so honored, and for that, I am truly thankful.

This has been such an amazing journey, and I can only hope that my blogs, workouts, and healthy recipes have helped others become healthier and stronger. It feels amazing when someone recognizes me at the store, or when someone tells me “because of you, I love running”, or, “because of you, I have lost weight”. There is nothing more rewarding to me than motivating and inspiring others to become the best version of themselves. We can achieve anything we put our minds into, but sometimes we need that push, that help and motivation from others. I am glad I have been able to provide that for some people through my blogs. Having this blog has helped me too! It has helped me get my confidence back, become stronger, and make changes in my life.

Just recently, I have been called “the fit girl” several times. This is how people remember me, and it definitely puts a smile on my face. As some of you know, I have been struggling with my weight for a while, and being called “the fit girl” rather than “the skinny girl” makes a huge difference to me. It gives me that sense of security I thought I had lost. I was once told that it takes longer than 12 weeks for others to see your progress and improvements….I agree 100% with that. From my car service guy calling me “the really fit army girl…I remember you now”, to the manager at Kona Grill asking my boyfriend “where’s your girl, the fit one?”…..thank you! You make my day much better. I am no longer called “the skinny girl”.

That being said, I hope I can continue my journey of spreading motivation and inspiration around the world. I hope I can continue to help others make better choices when it comes to health, and provide the motivation to keep going, keep trying, never quitting. I hope I can help others add more pages to their book of life by adapting a healthier lifestyle through diet, exercise, and positive attitude.

Remember this: “Your life doesn’t get better by chance….it gets better by change”. ~Jim Rohn

Quinoa and Prune Salad

The combination of the quinoa and the plums make this recipe very high in fiber and helpful in balancing your blood sugar. Prunes are also known to protect your body against diseases like cancer, type 2 diabetes, obesity, and are a great source of vitamin K.

Ingredients
250 ml (1 cup) uncooked quinoa
375 ml (1.5 cups) water
2.5 ml (1/2 tsp) sea salt
1,000 ml (4 cups) firm red plum, chopped
250 ml (1 cup) red onion, finely chopped
250 ml (1 cup) walnuts
125 ml (1/2 cup) red wine vinegar
125 ml (1/2 cup) extra virgin olive oil
2 large cloves of garlic, crushed
5 ml (1 tsp) sea salt
10 ml (2 tsp) cinnamon

Directions
1. Place water, quinoa and salt into a medium pot and bring to a boil. Reduce heat to a simmer and cook for 12-15 minutes.

2. While quinoa is cooking, mix all other ingredients into a large bowl.

3. Mix all of the cooked quinoa into the rest of the ingredients while it is still hot.

4. Chill salad in refrigerator for one hour to allow flavors to mix together.

Find more recipes under yahoo.com on the healthy living section of the web page.

Canned or frozen veggies?? Hmmmm……

Life can be hectic at times, always on the go with little time to cook, leaving you with takeout food almost every day. Regardless of your lifestyle, it is very important to eat your veggies; they will keep you strong, healthy, and will help your digestive system as well!

Now, the issue comes when choosing between canned or frozen veggies. Which one would be more nutritious? Well, they are relatively even when it comes to fiber and vitamins. Of course, fresh fruit and veggies are always the best option, but if you have to choose between canned and frozen, think about convenience and budget.

Some of the things you have to consider are:

1. Convenience

2. Budget

3. Low sodium options

4. Heavy sauces added to canned or frozen veggies

5. Any additional ingredients that can add more fat and salt

Bottom line, eat your veggies daily and stay away from the high sodium cans and frozen bags. Think about what’s more convenient for you and your lifestyle and go for it! Something is better than nothing but be smart about it.

Chia Pudding with Kiwi and Pomegranate Seeds

Chia Pudding with Kiwi and Pomegranate Seeds

I saw this recipe online and I couldn’t resist to try it…..it is absolutely delicious and easy to make…give it a try too! Chia seeds have been known for its health benefits and have been around for a while too.
Place 3 tbsp of chia seeds in a mason jar and pour 12 oz of almond milk over them. Shake the jar until the chia seeds are fully immersed in the liquid. Let it sit for 15 minutes. Once seeds have swelled to a tapioca consistency, stir in 1 tsp of coconut sugar. Pour into a serving bowl and top with chopped kiwi fruit and pomegranate seeds.

Find more recipes on yahoo health.

Meat Free Alternatives for Protein

Tired of hearing people say “you have to eat meat to get your protein”? Well, you can prove them wrong by educating them on other meat free alternatives that are packed with protein.

As a runner, we know protein is broken down into fuel during our long runs and used to repair muscle damage after a workout. It is known that plant-based diets can reduce your risk of high blood pressure and diabetes and keep weight in check….something that processed meats might not be able to do. That’s why runners and even carnivores should consider eating more vegetarian sources of protein, like soy, legumes, and nondairy milk.

Try these different meat free alternatives for protein:

Tofu
Tofu is made from soy milk curds that have been pressed into a block. For only 88 calories per half cup, tofu offers 10 grams of protein and a modest five grams of fat. You can add tofu to pretty much every meal you cook as a meat alternative or as a side dish. I used to grill extra firm tofu with olive oil and lemon pepper seasoning, and add a cup to my salads. You can’t tell the difference! Another option would be to make tofu tacos!

Tempeh
This nutty-flavored meat substitute gets its chewy texture from whole cooked soybeans that are fermented and shaped in a mold. With much less processing than tofu, tempeh retains more of the soybean’s nutrients, like protein and fiber. You’ll find 19 grams of protein in a half cup plus nine grams of fat (only two of which are saturated fat) and four grams of fiber.

Nondairy Milk
Dairy is a major source of bone-building calcium and vitamin D. Research shows that increasing your intake of these nutrients can spur fat burning. Try soy milk, unsweetened almond milk or oat milk! They are all low on fat and offer the right amount of protein you need a day.

Seeds and Nuts
Chia seeds pumps six grams of protein and 10 grams of fiber into two tablespoons. You also get five grams of alpha linolenic acid (ALA), a plant-based omega-3 linked to lower rates of heart disease. Ground flaxseeds are also rich in ALAs. Both are excellent sources of manganese, a mineral that converts fat and carbs into energy, and one in which more than a third of adults may be deficient. Make nuts your postrun snack of choice…..especially almonds!

Reference:

Girdwain, Jessica. (2013, May). “Meat-Free Alternatives Packed with Protein”. Retrieved from: http://www.runnersworld.com/nutrition-for-runners/meat-free-alternatives-packed-with-protein?adbid=10152451012021987&adbpl=fb&adbpr=9815486986&cid=socNut_20141204_36668577

Vegan Thanksgiving

Holiday season is here! Don’t feel left out because you do not eat meat. I was a vegetarian for almost 6 years so I know how hard it can be to spend the holidays with family and friends and only eat the side dishes. Try this vegan recipe that even meat eaters would want to try!

Happy Thanksgiving everyone! be thankful for what you have, your family, your friends, and your health!

Thanksgiving Stuffing with Apples and Pecans

Ingredients

1. 8 cups firm whole wheat bread, cut int 1″ cubes (use gluten-free bread for a gluten-free stuffing)
2. 2 celery stalks, diced
3. 1/2 white onion, diced
4. 1 small apple, cored and diced
5. 2 tbsp olive oil or Earth Balance vegan butter
6. 1/4 cup fresh parsley, minced
7. 1 tsp dried sage
8. 1 tsp dried thyme
9. salt and pepper to taste
10. 1/2 cup pecans, chopped
11. 1 1/2 – 2 cups vegetable broth (depending on desired consistency)

Instructions

1. Preheat oven to 400 degrees Fahrenheit. Place cubed bread in a single layer on baking sheets and bake about 10 minutes, until slightly toasted. Remove from oven and transfer to a large bowl.
2. Reduce heat to 350 degrees. Lightly spray a shallow casserole dish and set aside.
3. Heat olive oil or vegan butter in a large skillet and saute celery, onions, and apples until slightly soft. Add spices and pecans. Stir to coat and remove from heat.
4. Add apple/pecan mixture to bread and mix until evenly combined.
5. Slowly pour over the vegetable broth, mixing while adding until everything is evenly hydrated.
6. Transfer to prepared casserole dish and bake, covered, for 20-25 minutes. Remove cover and bake for an addition 10 minutes until lightly brown.
7. Let cool slightly before serving.

Retrieved from: http://mydarlingvegan.com/2013/11/unstuffed-stuffing-with-apples-and-pecans/