Monday, October 20, 2014

Guest Post - Pumpkin Spice Roasted Chickpeas

Happy Monday! I'm done with the first week of my trip and actually managed to get in a little sightseeing before leaving Jakarta.


While it's been in the high 90s and super humid here in Jakarta, it's still October and that means one thing to me--pumpkin! So to satisfy my fall flavor craving, I have a great recipe for you today courtesy of Andy, Creative Web Producer and Founder of Plum Deluxe.

Plum Deluxe is an online community fostering a national conversation about mindfulness and self-care, encouraging individuals to create moments that matter with friends and family - whether that's hosting a dinner party, going to a yoga class, or just improving their daily routines. Pretty cool, right? Oh and in addition to founding his own business, Andy also makes his own snacks! How much more awesome could he get?
"Let’s get the confessionals right out of the way first: I’m a snacker. I snack a lot. A lot. 
The problem for me, so many supermarket snacks have so much junk, it almost ruins the experience for me. So I’ve been trying to whip up my own favorite snacks so I can cut back on my tortilla chip addictions. 
My favorite thus far – and, my friends, the easiest by far – is roasted chickpeas. Chickpeas (or garbanzo beans, basically the same thing) are nutritious, delicious, and inexpensive to purchase. Blasting them in the oven for a short period and giving them a dusting of your own blend of sweet or savory flavoring is far better for you than sugary snacks. The downside? You’ll likely devour these as quickly as an ice cream sundae on a hot summer day. 
Today I want to share my latest and greatest chickpea nirvana: pumpkin spice chickpeas.
Pumpkin Spice Roasted Chickpeas 
Note: you can easily double or triple this recipe, or customize the topping to suit your current cravings. 
Ingredients: 
  • 1 can garbanzo beans 
  • 1 tablespoon salt (half for prep, half for final coating) 
  • 2 tablespoons olive oil (half for prep, half for final coating) 
  • 1 tablespoon, pumpkin pie spice 
  • ½ tablespoon, brown sugar 
Preparation: 
Preheat oven to 400F. 
Drain chickpeas from the can. Removing the skins is optional – they will tend to flake off during the roasting process, but I like to run the chickpeas under cold water and give them a good shake to remove loose skins. 
Strain and dry off chickpeas to remove any excess liquid, then spread evenly on a baking sheet. Brush with olive oil to prevent burning. Sprinkle salt over top (less is more, but I like just a pinch) and roast in oven for 30 minutes or until chickpeas are golden brown on top. 
When done, pull chickpeas out of oven and let them cool on the tray for 5 minutes or so. While waiting, combine ½ teaspoon olive oil, pumpkin pie spice, and (optional) pumpkin puree in a small bowl to create a paste. Pour chickpeas into a large bowl, add your pumpkin spice paste, and using a spatula, stir to coat chickpeas thoroughly. 
These taste amazing piping hot! When cool transfer to a glass jar or airtight container. Best enjoyed with 3-4 days."

Mmm thanks for sharing, Andy! I can't wait to get back to my oven to make these! 

For more fun recipes and ideas for making moments that matter, visit Andy over at Plum Deluxe – you’ll find all of his recipes online here.

Wednesday, October 15, 2014

Guest Post - Why You Should See a Dietitian

Happy Wednesday! I'm still jet lagged but I'm really enjoying Indonesia despite driving to 3-4 meetings a day in Jakarta traffic. Mostly because of all the delicious Indonesian food I've been eating.  




Speaking of (not) eating way too much yummy and unhealthy food, I have a great guest post for you today from Janelle at Run With No Regrets. Janelle blogs to "encourage others to live a healthy life and to have NO REGRETS" and she's been a great Workout Wednesday Linkup participant. Today, Janelle's writing about something I have no experience with but have been dying to know more about: working with a dietitian! 
"Hi, my name is Janelle at Run With No Regrets and I'm a huge fan of Amanda’s blog! I'm so happy that I'm able to Guest Post for her while she’s away! 
Over the past year and a half, I've made huge strides in my health. While I've always been in pretty good shape, I didn't know a thing about nutrition. I ate what I wanted and didn't worry about it because I could “run it off”.

But when I suffered a stress fracture in my foot in early 2013, my physical activity plummeted. I was down in the dumps and didn't make healthy eating choices. I ended up gaining 10 pounds!

Once that happened and my injury was healed, I knew I had to make a change. I decided it was time to work with a professional to learn how to eat healthy in addition to working out. So I signed up for nutrition counseling with a dietitian and I haven't looked back!
What is a Dietitian?

A dietitian is a professional with expertise in nutrition and diet. They are knowledgeable of how food affects the human body, and work with individuals to help reach their goals, from losing weight to managing and preventing diseases.

You have probably heard the terms “dietitian”, “nutritionist”, “health coach”. While having similar goals, these terms are not necessarily interchangeable. A registered dietitian has very specific credentials for their practice, including a specialized Bachelor’s degree, hundreds of hours of supervised work experience, and national exam certification.

At the Academy of Nutrition and Dietetics, you can learn more about the differences between a dietitian and nutritionist.

Why Should I Work With One?

There are SO many benefits to working with a dietitian. Here is just a snapshot of what a dietitian can provide for you: 
  • Support: Want to lose weight? A dietitian will help you reach your goals! 
  • Education on nutrition: What are healthy fats? Are carbs good or bad Should I go organic? What’s the Paleo diet? 
  • Healthy meal plans: Take the stress out of figuring out what to eat each day.  
  • Accountability: Regular visits and logging of meals keeps you honest.
What Happens in a Session?

At your first visit, your dietitian should take your baseline information such as age, weight and height, ask what you eat in a typical day, and inquire about your weight loss goals. From the information you provide, she/he should be able to create a plan for you with a designated calorie count per day, with allotments of servings for carbs, protein, fruits, vegetables, dairy, and fats, depending on your needs.

At subsequent visits, you’ll check in, get weighed, and discuss your victories and challenges with your dietitian since you last met. I just had a visit with my dietitian last week and I had to confess to her that I’ve been eating a lot of junk food due to stress! It happens! But the great thing is that I always know that I have a visit coming up with her that can jolt me back on the right track, and if need be, I can always shoot an email.

Where Can I Find a Dietitian? 
The first place I would check is with your healthcare provider. With my insurance plan at Independence Blue Cross, I'm entitled to 6 FREE sessions of nutrition counseling with a registered dietitian. Most dietitians will accept insurance for payment.

Does your company have a wellness program? They may be able to give you information about nutrition counseling options. At my place of work, the wellness program arranges for the dietitians to come to us! If your company has this option, you should definitely try it out!

No health insurance? If paying out-of-pocket is out of your budget, there are still options for you! Search for a registered dietitian online that you can work with on the phone or even on Skype or Google Hangout. Many of these services offer your first session for free or have affordable payment plan options.

Will I See Results?

For me, there have been CLEAR improvements in my health since working with a dietitian! After the first month, I was able to lose the weight that I gained and keep it off.

But more than that, I have learned so much. While I don’t follow a strict nutrition plan anymore, my body has adapted to a healthy eating routine. When I eat too much junk food, I feel sluggish. When I prepare a meal, it feels incomplete without vegetables. I take my lunch to work almost every day. I watch my serving sizes, and I limit my alcohol intake. These are things I never did before seeing a dietitian!

The whole process is so easy and in many cases at no cost to you. So what does it hurt to give it a try? See what a dietitian can do for you and your health!

Have you ever worked with a dietitian? How was your experience? 

Thanks so much for that info, Janelle! I'm definitely considering working with a dietitian when I get back from this trip and have to transition off of my constant rice and noodles diet! For more from Janelle, check out her blog and follow her on Instagram and Twitter.

Now on to the party!

Welcome to this week's Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.

Workout Wednesday Link Up co-hostesses

Joining us are our co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling
Workout Wednesday Co-Hostesses
Amanda | Blog | Twitter | Instagram
Heather | Blog | Twitter | Instagram

Be sure to stop by BOTH of our co-hostess' blogs as they are really cool and full of their fitness and running adventures so read some posts, leave some comments, share and subscribe so you receive regular updates. We are very happy to have them as co-hostesses.

How to Participate:

1. Follow, Like and/or Subscribe to your hostesses and co-hostesses:
2. Post our badge on your site so folks "hear" about our weekly link up 
3. Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below 
4. Invite your like-minded friends! We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!! I told ya we party hard! :-) 
5. Use hashtag #wowlinkup when you comment on someone's post so they know how you found them 6. Last but definitely not least, HAVE FUN! This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE
 

Monday, October 13, 2014

Guest Post - Healthy Homemade Chocolate and Oatmeal Pancakes Recipes

Greetings from Jakarta! 



I got to my hotel at about 2 AM yesterday and had a 7 AM start today, so my brain isn't working too well right now. Lucky for me (and you!) I have a great guest post lined up for you today courtesy of Upala from Pretty in Pink Fitness 

Upala is a fellow Sweat Pink Ambassador and online fitness and nutrition coach. She loves who loves helping and motivating people, and says her biggest joy is seeing the excitement in people when they have accomplished their fitness goals. Sounds like my kind of girl!



Today, Upala hasTWO yummy and healthy recipes for you:
"Who loves chocolate?? I love chocolate but not the extra calories and fat that is added in it. Most store bought chocolate contain high fructose corn syrup and soy lethin. There are some healthier brands of chocolate but there is nothing healthier than homemade chocolate. We can avoid the artificial ingredients when making our own chocolate at home. Making homemade chocolate is SO easy, I wish I would have discovered this sooner!  
Healthy Homemade Chocolate 
Ingredients: 
1⁄4 cup Coconut oil
2 tbsp Hershey’s Cacao powder
1⁄4 cup Honey (adjust honey to taste)
Freezer safe container 
Directions:
Pour 1⁄4 cup melted coconut oil into pan
Add 2 tbsp cacao powder and 1⁄4 cup honey into pan with coconut oil
Stir for about 30sec-1 min (Be careful and don’t burn mixture)
Pour chocolate mixture in freezer safe container
Place into freezer for 3-4 hours or until mixture hardens. 
Oatmeal Pancakes
Every morning I have oatmeal with eggs and I thought it was time to switch it up. I love pancakes but I did not want to have the flour that is used to make the pancake and have an uncomfortable and bloated feeling afterwards. I came up with this extremely easy recipe for pancakes. You can’t even tell this is a healthy recipe. It tastes delicious! 
Ingredients: 
1⁄2 cup quick oats3-4 egg whites1⁄4 cup almond milkBananaWalnutsOrangeMaple Syrup 
Directions: 
Place quick oats, eggs and almond milk in a blender and blend for 30 seconds (I like my batter thick)If you desire a thinner batter add 1-2 more egg whitePour about 1-2 tsp of coconut oil on pan and wait for about 30 seconds for the oil to get hotPour batter in pan and cook for about 2-3 minutes (flipping the pancake mixture over many times)Top pancakes with banana, orange, walnuts and maple syrup
I hope you enjoy these healthy recipes as much as I did. They taste just as good, if not better, than the original recipes. 
Enjoy and have fun in the kitchen!"
Thanks so much for sharing these recipes, Upala! I LOVE chocolate but I've never made it myself before---can't wait to try this out!

For more from Upala, check out here blog, Pretty in Pink Fitness or follow her on Instagram.

Wednesday, October 8, 2014

Travel Health and Fitness Tips

Happy Wednesday! I am leaving for Indonesia in TWO DAYS and I'm not coming back November. I'm freaking out juuust a little bit and have a ton to do to get ready. I also haven't done much to prepare to stay healthy during this trip. Luckily, I've done this before and should be fairly good at it. So for today's Workout Wednesday Link Up, I'm sharing my favorite past posts for fit work travel.

1. Five Reasons to Exercise While Traveling
I don't know about you, but I need extra motivation to workout when I'm extra busy and jet-lagged.

(Image Source)
2. Healthy Airplane Food Packing List
To avoid the crazy high prices and unhealthy choices at the airport 

3. Fit Packing List
Everything you need for healthy work travel (including snacks!), all fitting nicely into a carry on bag.


4. Five Free Hotel Room Workout Videos
So you can keep up with your fitness even if you don't have a gym.

5. Three More Hotel Room Workouts
And you don't even need YouTube access for these!

Q: Do you have any tips for staying fit while traveling? Or for packing super fast?

Now on to the party!

Welcome to this week's Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.

Workout Wednesday Link Up co-hostesses

Joining us are our co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling
Workout Wednesday Co-Hostesses
Amanda | Blog | Twitter | Instagram
Heather | Blog | Twitter | Instagram

Please join us in welcoming Heather of Divas Run For Bling as one of our NEW CO-HOSTESSES!!!!!

Be sure to stop by BOTH of our co-hostess' blogs as they are really cool and full of their fitness and running adventures so read some posts, leave some comments, share and subscribe so you receive regular updates. We are very happy to have them as co-hostesses.

Disclosure: Regardless of which blog you post your link, it will display on Femme Fitale Fit Club, The Frugal Exerciser, Eat Hard Work Hard, and Divas Run For Bling blogs.

How to Participate:

1. Follow, Like and/or Subscribe to your hostesses and co-hostesses:
2. Post our badge on your site so folks "hear" about our weekly link up 
3. Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below 
4. Invite your like-minded friends! We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!! I told ya we party hard! :-) 
5. Use hashtag #wowlinkup when you comment on someone's post so they know how you found them 6. Last but definitely not least, HAVE FUN! This IS a party.
Femme Fitale Fit Club
GRAB OUR BADGE CODE
 

Friday, October 3, 2014

September Recap and October Goals

Woohoo Friday! I'm super excited for the weekend, and for the fact that I'm leaving for a 3-week Southeast Asia work trip in exactly ONE WEEK! Eek. I should probably be more prepared...

Anyways, since it's the first Friday of October, I'm sharing how I did on my goals in September along with five goals for this month on the Friday Five Link Up. While I didn't hit every goal, I definitely did better than my August utter fail. Yay for progress!

September Goals:

1. Do 2 days of strength training a week
I still only managed to do this 2/4 weeks. I definitely need to find a challenge or program to motivate me. Any suggestions?


2. Finish my first 10K
Nailed it, loved it. You can read all about it here.

3. Get at least 7 hours of sleep a night 
I've been stuck around 6.6 hours a night for awhile now. Someone just needs to take away my laptop, Kindle, and phone every night at 11:00. Any volunteers? You do have to give all the electronics back though...


4. Hit my Fitbit step goal every week
I didn't lose my Fitbit again, but I fell juust short of this with an average step count of $9,845. So close to victory!

5. Play volleyball at least once a week
This was my biggest success of the month! Through a combination of internet stalking, referrals, and actually making friends, I now have phone numbers for a TON of good beach volleyball players and was able to set up TWO games a week most nights. I know it doesn't sound that exciting, but being able to find people to play with totally makes me feel like I've "made it" and am more at home in my new city.

October Goals:

1. Workout at least 4 days a week during my trip
As I mentioned during my last trip, exercising while I travel is really important to me. So I'm going to work hard to get in 4 workouts  a week, even if they're just short 15 minute hotel room ab sessions some days.

2. Eat delicious food in moderation
If you know me at all you probably know moderation is not my strong suit. And Indonesian food has some of the BEST food of all the places I get to travel. But I'm going to try to control myself. 

(Image Source)

3. Get at least 7 hours of sleep a night 
This is even harder when I'm traveling internationally and dealing with jet lag and a home office in a crazily different time zone. But it's also even more important to my health while traveling, so I'm going to work on it.


4. Blog at least twice a week
I have a lot of awesome guest post submissions coming in, so I hope to keep the blog fairly active.


5. Make time for fun
I get to travel to some pretty amazing places for work, but I don't usually get to do much fun/touristy stuff. My schedule should be a little more flexible this trip, and I definitely need to make myself get out and have fun. Even if I don't feel like it.

(Image Source)

Q: What are you planning for this month? Anybody have tips for sleeping more, especially in strange beds. Hotel beds, that is.

Wednesday, October 1, 2014

Guest Posts Wanted

Happy Wednesday! I'm hosting the Workout Wednesday (WOW) linkup as usual, with my fabulous co-hostesses Diatta Harris from Femme Fitale Fit Club, Sheila Simmons from The Frugal Exerciser, and Jen from Comeback Mama.

Today's theme is "Your Favorite Race". Hopefully you all know by now that the She.is.beautiful 10 K was my FAVORITE race ever. Ok so I've only run a total of 4 races ever, but it was amazing I promise. You can read all about it in my race recap here.

Since I wrote my race recap so recently, I won't add anything here. However, I do have some exciting news for you. I'm leaving for a three week work trip to Indonesia, the Philippines, and maybe Sri Lanka NEXT FRIDAY!! Which I just realized is super soon! And since I'm going to be gone for almost all of October, I'm looking for some guest posts! 


Interested in helping me out? Here's what I'm looking for:
  • Posts on healthy living, fitness, food, or blogging.
  • About 300 - 750 words. It's cool if you go over or under though. Stuff happens.
  • Original content that you haven't posted previously.
  • Posts that can be submitted to me for review by October 10 (I know, super soon but this really snuck up on me!).
  • Posts that are fun to read!
Here's what you'll get out of it:
  • Links on the post back to your blog.
  • Tons of shout outs promoting your guest post and blog on all my social media channels.
  • Reciprocal guest post any time after November 5 if you would like one.
  • My undying gratitude.
Drop me a line at eathardworkhard(at)gmail.com if you're interested. Hope to hear from some of you soon!

Now on to the party!



Point & Purpose: The purpose of this link up party is to mix and mingle and support each other’s sites by visiting, subscribing and/or leaving a comment. Please do not drop a link here, disappear and not follow through by visiting other party goers’ sites. 


Theme: We are linking up blog posts, Google+ posts or Facebook posts related to FITNESS, RUNNING, HEALTH or WELLNESS.


Simple Rules:
1. Follow, Like and/or Subscribe to your hostesses and co-hostesses:
2.  Post our badge on your site so folks "hear" about our weekly link up
3.  Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below
4.  Invite your like-minded friends!  We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!!  I told ya we party hard!  :-)
5.  Use hashtag #wowlinkup when you comment on someone's post so they know how you found them
6.  Last but definitely not least, HAVE FUN!  This IS a party.



GRAB OUR BADGE CODE: 


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Tuesday, September 30, 2014

September Foodie Pen Pals Reveal Day

Ok so I know I've been saying this every month but how is it October already?! Even though we aren't really having much fall weather here in Santa Barbara, the bucket loads of pumpkin products in Trader Joe's and my constant Pumpkin Spice Latte cravings are definitely hitting home the fact that the year is almost over.

Anyways, the last day of the month also Foodie Pen Pals reveal day!


I love Foodie Pen Pals and this was my seventh time participating, so I'm an old pro at it now. I was partnered with the author of the fun healthy living blog Miss Nutralicious, who was joining for the first time. Well let me tell you, she totally hit it out of the park on her first try! Just look at all these awesome goodies!


The box was jampacked full of delicious local finds from all over Michigan. And, to go with her local products theme, Miss Nutralicious sent a cute card, a detailed description of the box's contents, and even included a foodie road map showing exactly where everything came from. Love that!


Here's a breakdown of all the Michigan products in my box:

- Spinach Linguine: I haven;t had pasta in awhile and the nutrition stats on this are awesome. Can't wait to try it out!
-Jiffy Blueberry, Raspberry, and Corn Muffin Mix: Sooo many recipe possibilities with these.
-Eden Wild Berry Mix: Yummy trail mix in a perfect snack size. 
-Dried Montmorency Cherries: I don't know what it was about them, but these were the BEST dried cherries I've ever had! 
-Honey Sticks from Obstbaum Orchards: Great for a healthy sugar fix, or for stirring in tea. Plus it was super helpful to have a picture for identifying the flavors!  
-Yooper Bar: Umm, this was simply amazing! It's a good things these aren't sold here or I would have a serious problem on my hands.
-"Try New Food" Pencils and Temporary Tattoos: So cute!

Thanks so much for the incredible package, Miss Nutralicious!

I love Foodie Pen Pals and highly recommend it to anyone who's considering signing up for the next exchange.If you'd like to join, click here to learn more and sign up by October 4th.