Style Recipe: Health & Fashion Unite!

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Sweet Nectarine Caprese Salad With Balsamic Reduction

Caprese salads are so refreshing and colorful this time of year. We traditionally think of this salad adorned with tomatoes, but I decided to substitute local, in-season nectarines instead.

Sweet fruit and high quality mozzarella are a match made in heaven. Yum! I’m wearing Galaxy Count Me Healthy Bracelets in Gold and Rose Gold.

The result was incredible! Nectarines, like tomatoes, have a slightly acidic taste which compliment the fresh mozzarella. But nectarines also have a sweet kick, which adds even more flavor dimension to the dish when paired with a honey balsamic reduction. This lovely starter will WOW your summer guests!

Recipe for Sweet Nectarine Caprese Salad (Serves 3-4)

Ingredients

• 4 Nectarines
• 1 16 oz package of fresh mozzarella cut into slices (I use Bel Gioioso or Trader Joes brands)
• 1 cup balsamic vinegar
• 1/4 cup honey
• 3-4 mint leaves
• sea salt to taste

Directions:

1) Combine balsamic vinegar and honey in a saucepan on high until boiling. Turn down and simmer until it reduces to 1/3 cup. Set reduction aside to cool.

2) Cut your nectarines and mozzarella into sections and lay on plate in an alternating pattern.

3) Pour reduction over the nectarines and mozz, sprinkle with sea salt and add mint leaves.

Notes: I also think this dish would be INCREDIBLE with in-season peaches sans skin. And, if you really want to kick it up, try crumbling about 2 slices of Trader Joes nitrite free bacon over the top. Heaven!  – CC

To get more recipes, fitness tips and information on my journal bracelets and other jewelry, sign up for emails on my homepage here. Best of Health! Chelsea

 

 

Hangover Helper Smoothie

I want to thank everyone who followed my 90 day Summer Shape Up Series. I hope you learned some interesting, useful tips you may not have heard before and put a couple to good use.

I thought I would kick off the weekend with the recipe for my Hangover Helper Smoothie because even the healthiest of us imbibe a little too much occasionally!

Hey, there are SO many reasons to celebrate! The World Cup. The tantalizing ambiance of warm weather combined with comfortable patio seating. Summer parties. Summer vacations. The list goes on. This is my secret weapon when I’ve really overdone it the night before. This smoothie is light, easy on the stomach, replaces lost electrolytes and offers a healthy does of vitamin C. If only it could replace brain cells. Of course the best treatment is rest, time and not overdoing it in the first place.

Hangover Helper Smoothie

Ingredients:

• 1/2 mini seedless watermelon
• 1/2 seedless english cucumber, peeled and chopped
• 1/3 cantaloupe
• 1/4 small Haas avocado
• 1 cup coconut water
• grated ginger (to taste)
• 5 crushed ice cubes

Just combine, blend and serve immediately. Serves 1-2.

Note: This would also make a wonderful smoothie for a pregnant woman because it contains ginger which has stomach easing properties, along with healthy fats from the avocado and vitamins and minerals from the veggies and fruits!

 

 

Shape up Tip #44: Make a Healthy Strawberry Pie Smoothie

I love the vibe of the Farmers Markets near my home this time of year; the fragrance and color of all the locally harvested, in-season fruits and vegetables make it impossible not to leave the market in a good mood (and with a ton of fresh fare). Being that I live in the South, the sweet peaches, ruby-hued strawberries and tomatoes seem to really take center stage. I recently snagged a beautiful bunch of strawberries and decided to make one of my favorite, healthy smoothies. I call it a Strawberry Pie smoothie because it tastes decadent.  However it is actually low in calories and offers you a shot of antioxidants, fiber and probiotics. It is also lower in sugar than most fruit-based smoothies and store-brought pressed juices. High sugar, even natural fruit sugar, is critical to avoid when trying to slim down, so this smoothie makes a fantastic breakfast option or post workout snack. Oh, and it’s easy. It has to be easy to be a part of my meal plan (guessing you are the same way)!

Healthy Strawberry Pie Smoothie

Ingredients

• 5-10 fresh strawberries washed and chopped
• 3/4 cup UNSWEETENED original or vanilla almond milk (I use the Silk brand because it’s creamy). If you don’t like almond milk you can sub unsweetened coconut milk
• 1/2 100 calorie container of vanilla Greek yogurt (I use Dannon). Use Greek instead of traditional light yogurt because it’s thicker.
• 1 Tbs of Trader Joe’s House Whip (TJ’s House Whip is a tub whip similar to Cool Whip, but doesn’t contain hydrogenated oils).
• 4 ice cubes crushed
• 5-10 drops of liquid stevia (Liquid stevia is a staple for me. I use in most of my smoothies. It is available at Whole Foods, Trader Joes, and most other health food stores)

Just add all ingredients into your blender and combine until smooth. Enjoy this light, refreshing treat.

Right after this photo I drank the entire thing in about two minutes! So good and super filling too!

To get some of our other Summer Shape Up Tips to your email, along with information on my brand, sign up on my homepage here. – CC

 

 

 

Summer Shape Up Tip #42: Learn to U-Haul

I can’t lie. When I get to grocery shop by myself, I find it therapeutic—at least when I’m not rushed. When I have time I like to peruse each aisle, seeing what’s new. What is the latest “super ingredient” like chia seeds or monk fruit granular sweetener? I compare prices and make sure to check the top and bottom shelves because I know that big brands pay a premium to be at eye level. But when I am rushed with a little 16 month old boy who hasn’t been given the genetic disposition to love shopping like his mother,  I’ve adapted a pattern to my shopping. Maybe it’s a little OCD but whatever, 100% sane people are boring. Did you notice how the fake, processed food is on the interior aisles of most major grocery store chains? And that the boundary/exterior aisles contain those foods closest to nature with the shortest self life? So I avoid the interior aisles and stick to only those boundary aisles. I shop in a U-shape for my grocery haul…my “U-haul.” Shopping in a U hits all of the major food groups: fresh fruits, vegetables, protein (the butcher section), and dairy. I didn’t mention grains because I don’t think it’s a necessary food group. However, members of my family do, and the bakery is also on the boundary of the grocery store. The one exception for many may be the frozen food section, which often times is laced through the aisles. Shopping in a U shape helps avoid some major temptation. You cut out the colorful packaging of the cereal and cookie aisle, the salt cravings of the cracker aisle, bypass the candy aisle and the soda/mixer aisle.

As I like to mention in many of my posts, “I am not a saint.” I believe in trying to maintain healthy habits and loosening those habits occasionally. You have to take the family in consideration, who often ask for accoutrements like Double-Stuffed Oreos or Lucky Charms. Get ONE treat for the family, not five. And try to get the treat that you are least likely to snack on mindlessly.  – CC

So consider shopping in a U next time you go to the grocery store to cut down on time, cost and artificial ingredients.

To get select  Summer Shape Up Series posts to your email along with information on my brand, sign up for emails on my homepage. – CC

 

 

 

 

Summer Shape Up Tip #41: Ankle Weights For Tighter Abs

Small, healthy changes repeated over and over again are what will change our bodies for summer weather.

When you think of ankle weights, do you imagine the shiny leotards of the 80’s doing some Fonda-esque leg kick? Or maybe the overweight “power-walkers” wearing them like badges as they gossip with each other and strut down the greenway? Many must think they are worthless fitness relics since pairs of them are strewn around on the clearance section of Marshall’s and TJ. Maxx.  But I suggest you take another look and consider adding 1-2 lb ankle weights to your home gym repertoire. Why? Because they are great for your abs.

Exercises targeting your side and lower abs can benefit by adding a little extra resistance from the ankle weights. It is just enough resistance to keep you mindful of what part of the abs you are working and gently reminds you to isolate those muscles (kind of like an instructor gently applying pressure on a certain area of your body while doing an exercise so you can feel which muscles are supposed to be targeted when the exercise is done correctly). As I’ve taken pilates for years, the extra 2 lbs also keeps me mindful to stay in a neutral pelvis (hips in line with pubic bone) when doing these ab exercises (to learn more about being in neutral when doing mat exercises check out Tip #31 Move Your Spine! by pilates instructor, Jessica Heinz).

Most ab exercises can be done wearing ankle weights. Here are a few of my favorites I do often. As I try to concentrate on form, I use a 1 minute timer for each exercise instead of counting reps.

Leg Drops: While laying down raise both legs towards the ceiling, creating a 90-degree angle with your body. Slowly lower your legs — while keeping them straight — until your legs are about 2 inches from the floor and hold for five seconds. Slowly bring your legs back to the starting position.

Compound Crunch: Lie face up with hands behind head, elbows out to the sides and legs extended on the ground. Lift head and shoulder blades as you pull knees toward chest. Lower head and shoulder blades as you slowly extend legs 45 degrees off the ground. Crunch up to starting position.

Seesaw Crunch: Sit with knees bent and hands on the floor behind you, fingers facing forward. Raise legs so shins are parallel to floor and lean back, elbows slightly bend until you feel your abs engage. Extend legs straight out in front of you as you lean back farther. Return to starting position.

Classic Bicycle with Pulse: Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blade off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Pulse and hold for 1 second. Switch sides, bringing the left elbow towards the right knee.

Here are my ankle weights. I’m also wearing a Gold Original Count Me Healthy bracelet and my all time favorite shoes…Nike Fit Soles. They are the lightest shoes I’ve ever owned.

To get select  Summer Shape Up Series posts to your email along with information on my brand, sign up for emails on my homepage. – CC

 

 

 

 

 

 

Summer Shape Up Tip #40: Get a “My Cup”

It’s no secret that water is key to weight loss and overall wellness. My need to remember to drink more water throughout the day was one of the main reasons I created Count Me Healthy bracelets (for those unfamiliar with my jewelry and how the bracelets work, learn here). I’m a big believer in attempting to make things as efficient as possible because if I didn’t, I would just get overwhelmed and get nothing done. Starting new eating habits? Have the food available. New workout routine? You need to have your gear and shoes ready. Same holds true when making daily water consumption a priority. So tip #40: Get a My Cup is the simple act of deeming a certain cup, “My Cup” and taking that cup everywhere with you. My Cup runs errands with me, hits the gym in the cup holder of the treadmill, chills on my desk while I work and even keeps watch on my nightstand while I sleep. My Tervis tumblr has really become a part of me. Tervis makes great cups to take everywhere because they are insulated for hot and cold beverages, dishwasher safe, heavy duty (I’ve dropped it more than a few times) yet light.

Aside from drinking fresh water in My Cup, I also like homemade fruit-infused water (Tip #30) and this healthy lemon-water concoction that tastes like lemonade. All it is is organic lemon juice and liquid stevia (you can find at most health food stores). If you get bored just drinking H20 give either of these a try.

Here is My Cup…along with Camden’s My Cup. I’m wearing a stack of rose, gold, silver and Tri-Color Count Me Healthy Bracelets.

I can’t believe we are already on tip #40 of our Summer Shape Up Series! I hope you are learning some new information from these posts to help you tone up for the warm weather. To get select  Summer Shape Up Series posts to your email along with information on my brand, sign up for emails on my homepage. – CC

Shape Up Tip #39: Pounce and Prep

Happy Memorial Weekend! Seems like everyone I’ve talked to is staying home and grilling out to celebrate the start of summer. We love to entertain at our casa so this weekend has been a barrage of shopping, prepping, grilling and more shopping. I thought this weekend was a great time to introduce my Summer Shape Up Tip #39 Pounce & Prep. This is a term I created for a workout strategically laced throughout your dinner prep. It is high impact, calorie torching and makes you feel like queen of the universe because you finished a quality workout and prepped dinner when you didn’t feel like you had time to accomplish either. Workout at high intensity for a few minutes and then pounce into the kitchen to prep. Your time in the kitchen is your rest in between cardio bursts. It is perfect for when you don’t have the time to do your normal workout routine.  I’m just going to share an example of the exercises I do (along with a summer meal I make often), but feel free to substitute your favorite moves (and meals) into this. Also, I use a treadmill for part of it. If you do not have a treadmill, then just incorporate more one minute cardio interval exercises (like jumping jacks, star jumps, burpees or high knees) into it.

My example meal for this post: Grilled salmon, roasted brussel sprouts, baked potatoes, and a salad.

You will Need: Yoga mat & 1 minute interval timer (I adore the Gymboss). I also wear a Count Me Healthy color wrap bracelet to count my sets. 

My essentials for Pounce & Prep: “Gymboss timer, shoes and my color wrap CMH bracelet in Ivy.

Run for 5 minutes at a moderate pace.

Run for an additional 5 minutes, but up your speed by 1 percent each minute. Use your interval timer so you know when to up the speed. My Gymboss has a clip, but when running I just keep in the cup holder of my treadmill.

Interval Training: Using your timer do 1 minute jumping jacks and 1 minute mountain climbers. and Now POUNCE…to the kitchen.

Kitchen: I use the Kirkland Alaskan salmon from Costco, so I wash the thawed pieces and pat dry.

Lace your workout into your healthy meal prep. Fresh salmon fillets are so easy to prepare.

Then I place the fillets in a ziplock bag along with a marinade (usually Trader Joe’s Soyaki). Place in the fridge. Wash my hands. Pounce to the…

Treadmill. Run an additional 5 minutes. Using your interval timer, up the speed by a percent each minute.

Interval Training: 10 burpees and 50 high knees.

Kitchen: Wash your potatoes. Rub with olive oil and top with sea salt. Wrap each individually in aluminum foil. Set aside to bake later.

Interval Training: 10 more burpees, 10 star jumps and 10 jump squats (each leg). Using your timer, do three minutes of three different ab exercises.

Kitchen: Take the brussel sprouts out of the refrigerator. Wash in colander. Pat dry and slice each brussel in half. Line a 13×9 pan with aluminum foil and spray with olive oil. Place brussels (cut side up) in pan and spray with olive oil. Garnish with sea salt and pepper. Set aside. When your ready, cook at 375 degrees for 30-35 minutes.

Interval Training: 10 more burpees, 10 star jumps, and 10 jump squats (each leg). Using your timer, do three minutes of three different ab exercises. Top off this set by running another 5 minutes at a difficult pace.

Kitchen: Set the veggies for your salad on the counter. Cut and rinse the lettuce, chop the veggies and toppings. Cover and place in refrigerator.

Interval Training: 1 minute of mountain climbers, 10 burpees and 60 high knees. Use your timer and do another three minutes of three different ab exercises. Top off by running another 5 minutes at a fast pase. Use your timer to up the speed by a percent each minute.

Kitchen: Clean up time! Load the dishwasher, wipe the counters and get out the utensils needed for grilling later tonight.

Treadmill: Final five minutes of running at a fast pace followed by 5 minutes of cool down. Get on your yoga mat for 5 minutes of stretching. Breathe. Feel proud that you have finished a workout, have a meal prepped to grill later tonight and that the kitchen is clean. Feels good. – CC

To get select  Summer Shape Up Series posts to your email along with information on my brand, sign up for emails on my homepage. – CC

 

 

 

Shape Up Tip #38: Rearrange Your Pantry and Purchase Healthy Staples

My parents are here visiting me from Michigan for the next two weeks! I have missed them terribly and so I am in heaven. Of course I gave my house an overhaul in preparation for their arrival. One of the things that really needed rearranging was the pantry. Organizing the pantry helped me take stock of what needed to be restocked, but also showed me the staples I already had on the shelves, but didn’t realize because of the clutter.  When you are trying to eat healthy it is much easier when you have the ingredients to prepare healthy meals visible. Here are a couple of tips to organize the pantry along with some healthy staples to add.

Toss all expired items. They are just taking up space.

Age before beauty. If you have more than one of something, put the older items toward the front so you will use them first.

Put smaller items toward the front or get a see-through basket to keep tiny items that might get lost. I use a plastic cross-hatch basket that originally came with peaches.

Place junk food on the top shelf. I’m not a saint and don’t think you should throw out all junk food, but only keep one or two options and place these goodies on the very top shelf.

Invest in see-through, glass containers. Buying items in bulk? Put them in glass containers (or BPA free plastic). You can purchase chalk board labels (or use the old fashioned tape and a Sharpie) to list the item type and date purchased. I sometimes list serving size, calories, carbs and sugar if I’m not familiar with the product serving info. Make sure you put measuring cups in the containers for easy, accurate scooping.

These glass storage jars from The Container Store have airtight bail & seal closures to keep your dry goods fresh. And they look cool stocked in your pantry.

So what are healthy pantry staples? I define them as mostly non-processed items (proteins, vegetables and grains) that don’t need to be refrigerated and you use often for cooking. I aim for organic canned goods (without BPAs), jars and bulk grains.

Here are some of of my healthy pantry staples. I understand the list below doesn’t encompass a fully stocked pantry, but I always try to keep these on hand (and often in bulk).

• unsweetened almond milk (vanilla & chocolate) (Almond Breeze)
• unsweetened almond coconut milk (Almond Breeze)
• “pouched” chunk white tuna in water
• farm raised sockeye salmon
• garbanzo and black beans (for salads)
• black and green olives
• mild and hot banana peppers (my man likes these on salads and sandwiches)
• oatmeal
• coconut water
• jarred and canned tomatoes (diced, stewed, crushed)
• tomato paste
• jarred salsa (mild and hot)
• bulk quinoa
• almond slices
• brown rice noodles (for pastas and soups)
• unsweetened, jarred applesauce
• organic stock (beef, chicken, vegetable)
• jarred and canned tomatoes
• golden flax meal (once opened it needs to be refrigerated)
• extra virgin olive oil
• coconut oil
• white vinegar
• apple cider vinegar
• jarred pasta sauce (4 cheese and traditional marinara – both Trader Joe’s)
• organic crushed pineapple
• sea salt
• panko bread crumbs
• Trader Joe’s 100 Calorie Dark Chocolate Bars (yep, this is what I consider a staple)

You may want to add some staples from the list above to your next shopping trip. And after you get all of your pantry purchases, make sure you organize so that you are aware of what you have. Also, please let me know your healthy pantry staples. I always like to try new foods and your suggestion could quickly become one of my go-to staples I use weekly or even daily. – CC

To get select  Summer Shape Up Series posts to your email along with information on my brand, sign up for emails on my homepage. – CC

 

 

 

Shape Up Tip #37: Start Brown-Bagging Your Popcorn

Small, healthy changes repeated over and over again are what will change our bodies in time for summer weather.

Shaping up for summer means reducing carb intake. Some people can follow a strict Paleo lifestyle and I think the world of them (like wellness coach and frequent guest author, Susie Rahaim) because it takes dedication and willpower. Instead of total Paleo, I live gluten-free (for about three years now) but still indulge in 1-2 servings of whole, unprocessed grains a day. Usually, my carb of choice is popcorn. Obviously not all popcorn is a smart choice. We hear about the evils of movie theater corn (a day’s worth of calories, sodium and fat in a tub), but what about the healthy-sounding, 100 Calorie Light Butter Mini bags of Act II, Orville Redenbacher, and Pop Secret? Stay Away! Like many fast-food packaging, most microwavable popcorn bags are coated with perfluorochemicals, or PFCs, a class of chemicals linked to various cancers and reproductive system damage. The Environmental Protection Agency has identified PFC’s as a “likely carcinogen. Food manufacturers add the obesity-promoting chemicals to bags to make them more greaseproof, even though these chemicals have been linked to all sorts of health issues. Another possible danger is diacetyl, an FDA-approved chemical found in the faux butter flavoring.

So back away from the pre-packaged bags and make your own “virgin” popcorn. It is better for you, easy, less-expensive and tastes amazing.

You will need:

• Popcorn Kernels (Eden Food Organic Popcorn Kernels is a good buy)
• Brown paper lunch bags
• Misto Olive Oil Spritzer
• Seasalt

Directions

• Measure 1/4 cup of popcorn kernels and pour into your brown lunch bag
• Fold over twice
• Lie fold-side down in the microwave
• Then pop! I put mine on the Popcorn setting of our microwave (for my microwave it’s 1 minute, 30 seconds. Microwave times will vary)
• Once it’s done, lightly spray with Olive Oil and season with sea salt.

I promise you will never want to eat the fake stuff again! – CC

Nothing is easier than brown-bagged popcorn!

To get select  Summer Shape Up Series posts to your email along with information on my brand, sign up for emails on my homepage. – CC