2016 ULTIMATE “FITMAS” GIFT GUIDE

November 22, 2016November 22, 2016Leave a comment

‘Tis (already!) the season of giving, and time for our 3rd Annual Ultimate “FITMAS” Gift Guide! We can’t think of a better way to spoil your loved ones than with a gift that will motivate and encourage them on their quest to live a fit and healthy lifestyle.

I don’t know about you, but I LOVE gift giving. I especially love it when I find that PERFECT gift that I just know will be a huge hit. Bonus points if it is something cute, functional and unexpected, but that suits the recipient JUST perfectly. However, finding that perfect gift can sometimes be a little stressful, especially when you’re crunched for time. And, let’s face it, at this time of year, we’re ALL a little crunched for time. So, I’ve put together a comprehensive list of my FAVORITE gifts of the season for all the FIT GALS in your life, to save you a little time and effort. Just think of it as your one-stop-fit-gift-shop! I’ve hand selected some of my favorite products from a variety of price ranges, and compiled them here in our 2016 Ultimate “FITMAS” Gift Guide. The best part?? You’re perfect gifts are just a click away! No need to deal with crowded mall parking lots and grumpy shoppers when you can shop from the comfort of your own home, preferably in PJs and slippers. <3

Plus, if you think you might be on the “nice list” this year, you’ll definitely want to add a few of these things to your own wish list! And, don’t forget to remind Santa that you’d love some of these fit-gifts too!

THE GIFTS:

Fun, Sassy Workout Tanks ($26-$27) from Moxie Fitness Apparel – I know I’m a little biased, but I do happen to believe that a super cute, super fun workout tank makes the perfect gift for just about any fun, fab fit-gal on your list. I mean, who wouldn’t love an adorable tank that will help motivate them to get moving? These ones are so cute, they can be worn in or OUT of the gym!

Trigger Point Foam Roller ($32) from Amazon – If you have a loved one who enjoys hitting the gym, they’re going to love YOU for thinking of this awesome foam roller as a gift. The ridged design and hollow core make this a super effective roller. It’s small enough to fit in a suitcase (with clothes stuffed inside for maximum space conservation), and comes with an instructional DVD. Bonus…it comes in PINK!

Print Workout Leggings & Capris ($42-$72) from Moxie Fitness Apparel – So many adorable prints, so little time! Moxie has perfect prints for every style and workout. They’re so cute, you won’t be embarrassed running one (or 5!) errands on the way home from the gym. Is she a yoga lover? She’ll be obsessed with the Love the Elephant hot pants. Is she super sweet & sassy? Grab the Sugar Skulls. Is she bright, bold & beautiful? She’ll love the Pineapple or Blue Leopard capris.

S’well Water Bottle ($25-$45) from Nordstrom – If you haven’t tried one of these double-walled stainless-steel water bottles, you need to! They keep your water cold for up to 24 hours (even in a hot car!), or hot for up to 12 hours. They are available in 3 sizes, and S’well has the CUTEST selection of designs on the market. I love the Bikini Pink (pictured) and the Sparkling Champagne, but you’ll definitely find something cute for just about anyone on your list, even the guys!

Piper Wai Natural Deodorant ($15.99) from Amazon – Got stocking stuffers?? This natural deodorant certainly fits the bill! If you’re anything like me, you *know* you (and your loved ones) should be using a natural deodorant, but are afraid it won’t work as well as your tried and true (chemical filled) brand. Hey, we fitness peeps sweat a lot, and we don’t want to be stinky! Well, I’ve done my share of research on why we need to suck it up and make the switch to natural (just trust me on this one…you need to do it, now). I’ve also tried many brands to find one that really works. So, I thought I’d save you some time and $ and let you know that this one works!! It’s sans applicator, which takes some getting used to, but it definitely keeps the smell at bay, even in your sweatiest workout class. Your pits will thank you!

Motivational Wrap Bracelet ($19) from Moxie Fitness Apparel – More stocking stuffers! With a variety of motivational sayings and colors, these make the PERFECT gift for your favorite fitness instructor, your sister, your best friend, your hairdresser…you name it! She will love it. The bracelet is made from a soft, stretchy jersey type fabric that wraps several times around the wrist. It is super comfy, doesn’t slip, slide or move around while you work out, and is as motivating as it is adorable. Grab a few of these to have as gifts on hand…you can’t go wrong!

The Universe Has Your Back ($14.99) from Amazon – This book right here is an absolute GAME CHANGER! I have already listened to the audio version twice, and am also reading the hardcover book so that I can highlight and take notes. It’s been a while since I’ve read such a great book. It teaches the tools and mindset you need to tap into the loving power of the universe, and has completely rocked my world. This book makes an amazing gift…the perfect stocking stuffer for anyone who enjoys personal development, or wants to feel more connected to the universe, live a happier, more peaceful life, manifest abundance, or just feel more grounded and connected. Trust me, you can’t go wrong with this one.

Vitamix Blender ($450) from Costco – So, this one is definitely a splurge for someone who has been REALLY good this year. BUT, they will love you forever and ever and ever for this one! And, that’s exactly how long this gift will last…forever! I wanted a Vitamix for YEARS before I finally decided to bite the expensive bullet and go for it. In the meantime, I tried blenders from Cuisinart, Ninja, and many more, and I can tell you from experience that the Vitamix is worth every penny. Many of the others claim they can do as good of a job, but sadly, they just can’t compare. I use mine EVERY DAY and honestly can’t imagine my life without it. Is it sad that I feel that way about a blender?? I guess that’s a topic for another blog post 😉

Trucker Hats ($20) from Moxie Fitness Apparel – Adorable stocking stuffer alert! These motivational trucker hats are TOO CUTE, and the price point is even cuter! Wear them running, to the gym, or around town when you just don’t feel like washing your hair. You can definitely spoil ALL the fit-chicks on your list with one of these. #sweatyhairdontcare

Goal Getter Fitspiration Journal ($24) from Amazon – How cute is this fitness journal? Not only is it an adorable place to track your daily workouts, but it also provides daily motivation, healthy tips, goal setting and more. What a cute and thoughtful way to encourage someone on their health & fitness journey!

urBeats Earbuds ($96) from Amazon – Rocking your favorite tunes is definitely a must when you’re working out, and you can’t beat the sound quality from these Beats earbuds. A little less expensive and definitely less bulky than the Beats on-ear headphones, they are perfect for going on a long run or hitting the gym. I love the pink or the gold, but there are definitely colors to suit every style!

Garmin Forerunner 35 ($199) at Amazon – This smart fitness watch has everything you need to meet your fitness goals…GPS to track your run, a built in heart rate monitor (no extra strap required!), al day activity/step tracking, vibration alerts, music controls and automatic uploads. This watch will definitely help you take your running, and fitness, to the next level! Plus, we love the adorable frost blue color <3

Bombas Invisible Socks ($12) from Bombas- Socks for Christmas?? Yes! Let me tell you…I am a STICKLER about no-show socks. I’ve tried them ALL in my quest to find the PERFECT no show socks to wear with my workout shoes. The requirements: 1) They must truly be no-show. They can’t show a little, and certainly can’t show a lot. No-showing allowed. Period. 2) They must not slip off the heel. Need I say more on that one? Like I said, I have tried a LOT of socks, and these ones NAILED IT. They don’t show AND they don’t slip. Plus, they come in 4 different neutral colors, just in case a teeny piece of the sock might accidentally try to peek its little edge out the top of your shoe. If you get it, you get it. And if you get it, you need these socks for yourself and all your equally anal no-show friends.

Collagen Peptides ($40) from Amazon – Ok, so I get that this one might sound a little strange, but trust me, your health & fitness loving friends and family will thank you. Collagen peptides protein powder is my newest healthy obsession. I put it in my coffee and add it to my protein shakes. It’s excellent for my skin, my joints, my hair and my nails. Plus, it adds a little extra boost of protein! This powder easily dissolves in hot or cold liquids, and is virtually tasteless. I’m also crushing on the Primal Kitchen protein bars made with collagen protein. Healthy, dairy-free, paleo protein that makes me look younger?? Sign me UP!

BicBands Non-Slip Headbands ($12-$15) from BicBands – Keeping hair and sweat out of your eyes while working out is a must. And, if you’re a girl, chances are you’ve spent a lot of time and money trying to figure out the best way to accomplish this. BicBands are definitely a helpful tool in the arsenal of the fit & busy! They definitely stay in place, they’re comfy, and they come in a huge assortment of adorable patterns and colors. Love!

HAPPY SHOPPING!

2015 Ultimate “FITMAS” Gift Guide

November 30, 2015December 2, 2015Leave a comment

‘Tis the season of giving, and time for our 2nd Annual Ultimate “FITMAS” Gift Guide! We can’t think of a better way to spoil your loved ones than with an gift that will motivate and encourage them on their quest to live a fit and healthy lifestyle.

I love giving thoughtful gifts to show my friends and family how much I care, but figuring out that perfect gift can sometimes be stressful too! We’ve scoured the internet to find our favorite health and fitness items, and compiled them into our 2015 Ultimate “FITMAS” Gift Guide in hopes that it will give you some great gift ideas for all the fitness loving friends & family members on your holiday shopping list. With everything from apparel and shoes to workout and kitchen tools, we’ve included items to match every budget. This list is SURE to have something perfect for anyone who’s fit and fabulous! And the best part…you can skip the crowds and click your way to the perfect gift.

Plus, if you’ve been really good, you can add a few of these things to your own wish list and hope that Santa gets the memo that you’d love a Merry “FITMAS” too!

The Shopping List:

Cute Sassy Workout Tanks $26 from Moxie Fitness Apparel – How can she not be motivated to go to the gym when she has these adorable, sassy tank tops to wear? From the bright colors to the fun sayings, Moxie has tank tops that will make her smile while she crushes her workout.
Lebert Fitness Equalizer Bars $123 from Amazon (includes DVD) – A fun and unique piece of equipment that any home gym needs! The Lebert Equalizer is a simple, portable, yet multi-purpose and versatile piece of strength training equipment that works arms, chest, back and core muscles like no other can by using your own body weight as resistance. Plus, we LOVE that they come in PINK!
Fruit Infusing Water Bottle $16 from Moxie Fitness Apparel – Hydration has never been so motivating! This fruit infusing water bottle makes your water as delicious as it is cute. Just add water, and something fun…strawberries, melon, cucumber, mint, lemon…be creative! Cheers!
The Combo Yoga Mat $68 from Amazon – The perfect gift for any yogi on your list! This mat is not only bright and adorable, but is actually two awesome products in one. The ultra absorbent microfiber top layer (designed to grip better with sweat) is bonded to a 3.5mm naturally biodegradable tree rubber mat bottom for a lightweight, extra durable and well cushioned support. You no longer need to bring a separate mat AND towel to class. Our favorite part…it’s machine washable! See ya later, stinky yoga mat!
Asics GEL-Fit Sana Cross Training Shoes $80 from Amazon – These shoes are SUPER comfortable, lightweight and versatile. Dance. Lift. Sweat. The Asics Sana training shoe is ready to take on almost any workout the gym can throw at you. It’s ultra-lightweight design is perfectly balanced with a Flexible Fit upper that gives you support in every direction, as well as the flexibility for intense dynamic movement. Plus, they come in a variety of fun colors!
Print Workout Leggings $68-74 from Moxie Fitness Apparel – Good bye boring black…HELLO pretty prints! Spice up your workout with some bold prints and bright colors. Available in capris or full length leggings, these adorable pants are both flattering and fun! These are cute enough to wear both in or out of the gym.
Fitbit Flex Wireless Activity Tracker $79 from Amazon – Make fitness a lifestyle with Fitbit Flex—a slim, stylish device that tracks all-day activity like steps, distance, calories burned and active minutes. See how every day stacks up with LEDs that light up like a scoreboard as you get closer to your goal. Then wear it at night to measure your sleep quality and wake with a silent, vibrating alarm. Day or night, Flex fits comfortably around your wrist, is water-resistant, and has a 5-day battery life. It also syncs to computers and 150+ leading smartphones, so you can access your stats anywhere and see your progress in charts and graphs.
Muscles & Mascara Long Sleeve Dolman Top $35 from Moxie Fitness Apparel – Something cute & sassy to wear to and from the gym. Who ever said girlie-girls don’t love to be strong, anyway? With cute gold foil embellishment, and a wide neck fit, this is definitely a “must have” to keep you fashionable on your way to and from the gym!
Paderno Spiral Vegetable Slicer $29 from Amazon – The possibilities are endless with this healthy kitchen gadget. Turn almost any veggie (zucchini, sweet potatoes, beets, etc.) into healthy “noodles” and give your favorite recipes a makeover. Need some inspiration? Check out some of my Fit & Busy recipes like Zoodle Bolognese or Healthy Scampi, or include a great Inspiralized Cookbook ($11.99 on Amazon).
Beats Solo Wired Headphones $157 from Amazon – I mean, bright pink Beats headphones?? Yes, please! These are definitely a bit of a splurge, but for a fitness loving gal who has everything, this is a gift that can’t miss. The sound quality and comfort can’t be beat, and they’re bright pink!

HAPPY SHOPPING!

It’s LEG DAY, Baby!!!

August 19, 20153 Comments

Don’t ya’ just love leg day?? I sure do! There are SO many reasons to focus on building lean muscles in our legs & glutes, that you can either LOVE leg day, or love to HATE leg day, but you have to embrace it either way.

Whether you are looking to lose weight, tone up, or just look and feel your best, your number one goal should be to increase your lean muscle mass. We can only accomplish this by doing strength building exercises. Sorry to break it to you, my sweet cardio junkies, but if you want to make lasting changes, you need to build some muscle!

WHY?? Because muscle burns CALORIES! The more lean muscle mass you have, especially in your large muscle groups (legs, glutes, chest, back, core), the faster your rate of metabolism will become. Faster metabolism = more calories burned. You can do cardio all day long, and while you will burn calories DURING your workout, you will have done nothing to increase your overall rate of metabolism, which will allow you to burn calories at a higher rate all throughout the day.

If you’d like to know a little more about why you should incorporate strength training into your workout, please check out this periscope broadcast where I explain why we (especially women) should be focusing more on strength training than cardio.

If you’re looking to shake up your leg day a bit, or you’re just getting started with strength training, I’ve put together a little leg day routine for you. It’s is a quick and effective workout, using little to no equipment, that can be done just about anywhere. Not only will it get your legs burning, but it will also get your heart rate up, and even incorporates a little shoulder and core work. Why not kill two birds with one stone, right?

If you’d like to see me showing the moves in person, here’s a link to the periscope broadcast where I walk you through the routine. It’s a series of 4 sequences, each containing 3 different exercises to be completed for 1 minute each. The idea is to go through the entire thing twice for a well rounded strength routine that’s sure to build some muscle and have you breaking a sweat!

Here’s the workout:

HAPPY SQUATTING!

xoxo,
Malea

Bone Broth is the New Black

February 23, 2015November 17, 20165 Comments

Have you tried bone broth yet? I’ve been riding this latest health food bandwagon I’m loving it!! I just finished my latest batch of this liquid gold and had to share some of the awesome health benefits with you, because when you discover something awesome, you just can’t keep it to yourself!

I know, I know…it sounds kinda gross, right? I promise, it’s not! Just imagine your favorite chicken soup broth, only richer, more delicious, and LOADED with healthy nutrients. Are you intrigued yet? Keep reading to learn what it is, why we should drink it, and how to make it!

What is bone broth? Bone Broth is basically chicken or beef stock that has been cooked VERY slowly for at least 24 hours (more for beef broth) in order to pull the beneficial minerals and nutrients out of the bones. It is rich in nutrients, and, although bone broth has been around for centuries, has recently become mainstream in for it’s long list of health benefits.

Why should we drink it? Bone broth has a LONG list of health benefits that I’ve quickly summarized for you.
1) Minerals – Unfortunately, most of us are not getting enough minerals in our diets, and mineral supplements are never as good as those naturally derived from food sources. Bone broth is rich in calcium, magnesium, potassium and more. These can help with everything from quality sleep to overall mood and energy.
2) Immune boosting – The nutrients in bone broth naturally boost your immune system, and can help speed recovery when you are sick.
3) Healthy joints – Bone broth contains glucosamine & condriotin, as well as collagen and gelatin that all provide support for the bones and joints. They can also help to reduce inflammation throughout the body.
4) Digestion – The collagen and gelatin help to soothe the digestive tract, and can even help to repair some digestive issues.
5) Bone broth makes you beautiful! No, really, it has a long list of beauty benefits, such as shiny hair, glowing skin, improved elasticity and fewer wrinkles. This is due to the collagen and hydrating minerals present in the broth. I mean, people pay big bucks for collagen treatments, and bone broth does this from the inside out!

How do we make it? Although it takes a long time, making bone broth is actually very easy! There are tons of recipes online, but I’ve outlined my basic recipe for chicken below:
1) Use two ORGANIC (preferably grass fed) chicken carcasses to two gallons of water in a stock pot. Some people like to add 2 chicken feet as well (for the extra gelatin and collagen). I know, kind of eww, right? I couldn’t do it at first either, but I worked my way up to it 😉
2) Add 1-2 tablespoons of apple cider vinegar to the water, and let it sit for 15 minutes.
3) Roughly chop 1 onion, 2 carrots and 2 celery stalks and add to the pot. I like to add a small amount of sea salt and cracked black pepper at this point as well, but that is optional.
4) Turn the heat on as LOW as it will go, cover your pot, and allow to simmer for at least 22-23 hours. It should barely simmer. You don’t want to cook it too fast!
5) After the 23 hours have passed, add in some parsley, thyme and a couple cloves of garlic. I also like to add a bit more salt and pepper during this last hour.
6) After 24 hours, strain the liquid into mason jars and store in the fridge or freezer until you’re ready to drink it! If you plan to freeze, only fill the jars 3/4 full, and cool completely in the fridge before freezing.

Are you ready to try this powerhouse health food? My husband and I have both been drinking small mugs of broth each morning, and I am really loving it! Give it a try and let me know how it goes. Cheers!

xoxo,
Malea

The Wonders of Apple Cider Vinegar

February 10, 2015Leave a comment

By Guest Blogger Heidi Wickstrom

I never thought I would say this but I’m addicted to Apple Cider Vinegar. Yes, you heard me right. After a discussion I had with my personal trainer about drinking ACV daily for several reasons, I decided to do some research myself. It’s beneficial for pretty much anything—your skin, your hair, and your house can benefit from its qualities. Raw, organic, unfiltered and unpasteurized, apple cider vinegar is so much more than a salad dressing!

Top 10 Reasons to use ACV:

1. ACV can aid in weight loss

Many people claim the Apple Cider Vinegar promotes weight loss by speeding up the metabolism. Just mix 2 teaspoons with 16 oz of water, sip it throughout the day for daily weight management. (Warning, it’s a bit bitter, but you can always add honey or stevia)

2. Gives hair body and shine

Make your own healthy after-shampoo hair rinse by mixing 1/3 of a cup (75 ml) of ACV into a quart (1 liter) of water. You can then store this mixture in a plastic bottle and keep it in the shower for ready use. Apply the vinegar rinse after shampooing and then rinse it all out, or for extra conditioning, you can leave the rinse on your hair. This natural hair care product can be used once or twice a week or more often as needed.

3.You can use it as a toner

Psoriasis sufferers praise apple cider vinegar for reducing inflammation. Apply a few drops to a cotton ball and rub on your T-zone or other dry spots to prevent breakouts and minimize blemishes. I also like to add a drop of lavender essential oil. Therapeutic-grade lavender is highly regarded for skin and beauty.

4.Teeth Whitener

Gargle with ACV in the morning. The vinegar helps remove stains, whiten teeth, and kill bacteria in your mouth and gums. Brush as usual after you gargle.

5. It’s a Tummy Tamer

It acts as an effective agent against the viruses that cause stomach flu. It is also a rich source of pectin, which helps soothe an irritated stomach. Moreover, it helps treat stomach ache, nausea, vomiting and gas.

6. Leg cramps and Restless Leg Syndrome

Sipping on an apple cider vinegar drink can increase low potassium levels in your body, a suspect in nighttime leg cramps and restless leg syndrome.

7. Reduce swelling

Rubbing ACV onto swollen hands or feet reduces swelling. A wonderful thing during pregnancy!

8. Soothing bath soak
The next time you get ready for a nice warm bath, add one to two capfuls of ACV. It draws toxins out of the body, leaving behind toned and moisturized skin. Again, I love to add a drop of Lavender essential oil.

9. Sunburn remedy

You can relieve the pain of a sunburn and minimize peeling by applying a wash cloth soaked in ACV to the area. Don’t worry about the smell it dissipates quickly.

10.Natural deodorant
Lots of people don’t like to use an antiperspirant, so ACV is a great option. ACV absorbs and neutralizes odors. Simply rub a bit in your underarms. The smell will disappear once it dries.

*I do recommend Bragg’s Apple Cider Vinegar, you can find it almost anywhere! It runs about $3 dollars for a 16 ounce bottle. What a bargain!!

**Huge thank you to Heidi Wickstrom for contributing this article. Heidi is a Fit & Busy mom of 2, who loves learning & sharing healthy, holistic, tips for living a healthy lifestyle.

Strong is the New Skinny

April 23, 2014Leave a comment

Here’s the thing about muscles…they ROCK. No seriously, they do. They not only give your body tone & definition, but they ALSO burn a ton of calories. Sure, muscle weighs more than fat, so if you are focusing on building muscle while you lose weight, the number on the scale may not drop as drastically as you would like. BUT that heavy muscle actually INCREASES your rate of metabolism, and helps to burn your stored body fat. Isn’t that what we all really want…to burn stored body fat? Why is it then that so many women are afraid of lifting weights? I am a fitness instructor, and I can’t tell you how many women I see lifting very, very light weights because they fear “getting too bulky.” Let me be the first to assure you that it is IMPOSSIBLE for a woman to “accidentally” bulk up! It simply isn’t going to happen. Women who have very large muscles are doing incredibly intense and specific weight training, and follow a highly tailored diet to support that type of muscle growth. It does not happen by mistake. So please, take a moment right now to set that myth aside once and for all. If you incorporate weight training into your workout routine 2-3 days per week, you will start to see some tone and definition, you will start to notice your clothes fitting better, AND you will be training your metabolism to work more efficiently. Your muscle tissue is where your metabolism actually takes place, and the more lean muscle mass you have, the faster your rate of metabolism. Faster rate of metabolism = more calories burned all throughout the day! So, here it is ladies…DON’T be afraid of a little heavy lifting!!! If you want to shed fat, have a nice lean body, increase your metabolism, have less “jiggle,” have more energy, burn more calories, feel stronger, look better in clothes, reduce risk of injury increase your overall health, or any combination of the above, you MUST incorporate weight training into your life. You MUST lift weights that are heavy enough to cause a burn, you must do enough reps and sets to create muscle fatigue, and you must be consistent. Muscle is a GOOD thing!! Who wants to be skinny when you can be STRONG, anyway?? Strong is the new skinny, my friends, and I am SO, SO glad!!

xoxo,
Malea

A Smoothie a Day…

March 23, 2014Leave a comment

We all know that eating 5 small, balanced meals a day is the best way to stay fueled through our #fitandbusy lives. Well, HOPEFULLY we all know that, and, if not, stay tuned for upcoming blog posts on why this is so important!! In the meantime, let’s talk about a quick and easy “meal” solution that can be consumed on the run, and can be loaded with all sorts of nutritional “extras.” Smoothies, or protein shakes, are an AWESOME way to get a quick, balanced meal into your busy day. I usually like to have a smoothie as my mid-morning meal, at around 10ish, or after I teach my morning class. I love to experiment with different combinations of ingredients, and I ALWAYS try to sneak extra healthy ingredients in there, especially if I plan to share with the little people in my house.

Beware of the smoothie trap! Not all smoothies are created equal. Smoothies, such as the ones at the big chain smoothie stores, can be LOADED with unwanted sugar and calories. Even “all fruit” smoothies can be sneaky little devils with WAY more calories than you expect, and who will take your blood sugar on a crazy ride! When I am talking about smoothies, I am really talking about blended protein shakes. It is important to make sure that your smoothies have all of the macros (protein, carbs and fat, in the appropriate ratios) represented in order for it to be a blood sugar friendly meal option that isn’t going to sabotage all your hard work.

Basic customizable smoothie recipe:

Protein powder of your choice (I prefer a whey option, but there are some great vegan choices as well. You can also opt to add Greek yogurt or cottage cheese for additional protein)

Liquid (water, coconut water, almond milk, coconut milk, regular milk)

Healthy fat source (nuts, nut butter, coconut butter, avocado)

Fruit (½ banana, acai, berries, mango, etc.)

Veggie (spinach, kale, cucumber, etc.)

Healthy “extras” (chia seeds, flax, cacao nibs, shredded lite coconut, etc.)

Ice

Anderson Family’s Favorite Chocolate Smoothie:

Chocolate protein powder (we love Nutri Whey)

Almond milk

Peanut butter

Spinach and/or kale

Chia seeds

Hemp hearts

Bee pollen

Ice

This is a protein & superfood packed smoothie that I know will give my family the fuel they need to get through their busy days. And, they LOVE it! Have fun mixing and matching!

xoxo,

Malea

Superfood Salad

February 10, 2014Leave a comment

Are you always on the lookout for nutrient dense and calorie light lunch ideas? I know I am, and, in addition to it being light and healthy, I also want it to be quick and convenient. That’s not too much to ask from a lunch, is it? Anyway, I love when I come up with new ideas to add to my lunch rotation, and what’s the fun of having a great new idea if you can’t share it with your fit friends??

Ingredients:

¼ C of uncooked quinoa

½ bag of Trader Joe’s “Cruciferous Crunch” salad mix (I’ve heard that they have a similar mixture of kale, Brussels sprouts, broccoli, and green & red cabbage at Costco and Vons as well)

½ lemon

1tsp Dijon mustard

1tsp extra virgin olive oil

1tbsp dried cranberries

1tbsp slivered almonds

Optional toppings:

Goat cheese crumbles

Sliced cooked chicken breast

1. Prepare quinoa with ½C water according to package instructions

2. In a small bowl, whisk together lemon juice, Dijon, olive oil and salt and pepper to taste

3. Pour salad mixture into a medium skillet over med-high heat, pour lemon dressing over the top, and toss together for about 2 minutes, or until the mixture is coated and just begins to wilt. The kale should turn a bright shade of green.

4. Turn off the heat, and add in your cooked quinoa, dried cranberries, and slivered almonds. Toss until combined.

5. Place in a bowl, top with optional toppings if desired

This salad is light, fresh, and FULL of fiber and nutrients. It also takes no more than 10 minutes to prepare. Now THAT is my kind of lunch! Enjoy!