Switching Over!

Hello Friends!

Short and Healthy now has its own official domain.  I have switched over from WordPress to Bluehost. You can now find me at shortandhealthy.com

After much debate and research, I decided I wanted a bit more flexibility with my blog.  I wanted it to grow as my desire for blogging grew.  I hope you still read at my new location. 🙂

Thanks! See ya soon!

 

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Sisters Are Forever

Wow my posts lately have been getting a little deep! But that’s okay, talking about something other than food and fitness is a little refreshing 🙂

But first- remember when I said workout buddies are the best? They are ten times better when it is your sister!

Since I am on Easter Break (Happy Good Friday!), my sister and I decided to hit the gym early before a day of dress shopping and bonding.  Our cardio went a little longer than usual because we were so busy catching up and chatting.  We spent 15 grueling minutes on the treadmill before hitting the elliptical for 25 minutes.  After we went up stairs to stretch and went our separate ways to complete some strength training. I followed Julie’s Super Fast Super Sweaty Circuit Workout.

I then added on:

50 squats with 10lb dumbbells

25 crunches

Some more chatting haha!

We left the gym sweaty and happy that we had made time to fit in a workout.  Breakfast was on the agenda next! I started with a cup of coffee and my new Dairy-Free Coconut milk Hazelnut Creamer! Yay for being dairy-free!

coffee

It was Hazelnuty deliciousness! While sipping on that, I started to make my Paleo Pumpkin Pancakes.  However, we were out of gluten-free flour, so they were just healthy pumpkin pancakes.

There is nothing better than spending a relaxing Friday with your sister.  My sister and I do not see much of each other because I am away at school, so any time we get is really special.  She is by far my best friend and understands me completely.  For those of you who have a sister, you understand the bond I am describing.  Anna and I always have a ton of fun together and we enjoy acting silly together. My sister is like a built-in  best friend, I can be myself around her because she has never know anything different.  Through thick and thin she is always there.  I just hope that others experience what we do because it is truly special.

sister 2

sister 3me and the sister

Sisters Are Forever!!

Questions of the Day:

How do you spend time with your family?

Cookies N’ Banana Oats

Do I have a delicious, mouth-watering breakfast for you! Happy Tuesday!

Before we get to that, let’s recap a few things.  Last night I got home from work late and was not super hungry.  I opted for a small dinner and a little dessert.  I topped a Morning Star Tomato and Basil Pizza Burger with my dairy-free cheese.  I added some cherry tomatoes on the side.

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For a little sweetness before bed, I had a Paleo Brownie.

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It’s amazing how after a weekend of treats and overeating, what one day of clean eating can do.  I felt like a whole new person after getting back to my routine of working out and watching what I eat.  This feeling really contributes to my desire to become a dietician, because food is everything when it comes to our body!

This morning I was at the gym by 7:30am and spent 30 minutes on the elliptical.  I cranked up the resistance this time so I was really sweaty by the time I got off.  After a nice stretch-it was time for Leg Day! Yay for Leg Day! It was full of squats, lunges, and leg machines.

Now for the real exciting part of my morning: Cookies N’ Banana Oats.

Ingredients:

3/4 cup oats ( I used gluten-free and dairy free oats)

1/2 cup vanilla almond milk

1 teaspoon chia seeds

2 tablespoons honey (brown sugar or sweetener can be used)

1 tablespoon Cookie Butter

Now this recipe requires a little prep work the night before.  Mix all the ingredients together and leave overnight (refrigerated).

In the morning, add a bit more almond milk to stir everything up and top with a banana.  It is cookie heaven in your mouth! I thought about adding cinnamon but did not want to take away from the delicious cookie and banana flavor! I test tasted a bit before I cut up my banana and my mouth began watering for more!

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On another note- our Florida tickets are bought! So it is official, we are going.  This means 62 days of clean eating and hard-core workouts.

Now off to class.

 

Questions of the day: Favorite way to prepare oats? How do you prepare for a vacation?

 

Thin Mint Protein Shake

After my shopping trip yesterday I was a little too excited to start making new things with all my delicious ingredients.  First on the list- A chocolate peppermint protein shake.  It ended up tasting like a Thin Mint cookie- my favorite Girl Scout Cookie! In drinkable form- it went down so smoothly. So I renamed it and called it the Thin Mint Protein Shake.

Ingredients:

2 handfuls of spinach

1 scoop chocolate whey protein powder

1/2 teaspoon peppermint extract (only this amount-its really strong!)

2 cups vanilla almond milk

ice

blend all together.

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Don’t judge a shake by its color- this was a nasty green color but a lot of flavor!

Before making my protein shake, I hit the gym early to get in an intense workout.

I spent 30 minutes on the treadmill doing interval runs to complete 3 miles. Then I decided it was an arm day and created this circuit.

arm workout

I repeated it twice, using 10 lb dumbbells. I felt the burn.

After showering for the day and drinking my Thin Mint Protein Shake, I spent the morning studying for an exam.  To relieve me from the books, my friend Stephanie came to visit for an hour so we could catch up and chat.  I used this opportunity to snack on my new coconut milk yogurt and some Gluten-Free Chex Cereal I picked up!

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This is Stephanie 🙂

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And this is my delicious snack!

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Blueberry Cinnamon Chex Yogurt Goodness!

Happy Monday!

I’m off to work!

Fruity Friday!

I’m back!

Sorry for no post yesterday but sometimes nursing school just takes up way too much of my time. However, I have a delicious protein shake for you to make up for it.

This morning I started the day early at the gym (yes I did wake up this time). I spent 30 minutes on the treadmill doing a 3 mile interval run. It left me sweaty and feeling good. I switched between a jog at 6.9 and 8.5 for my sprints. I would jog for 2 minutes and sprint for one. I also added a brisk walk at the beginning and the end at 4.0 speed.
After a quick stretch and some abdominal work I headed home for some breakfast.

I refueled with an Apple Cinnamon Protein Shake

Ingredients:
1 apple
1/2 banana
1 cup vanilla almond milk unsweetened
Handful of spinach (always have to get my greens in there)
1 scoop designer whey vanilla protein powder
Few ice cubes
2 dashes of cinnamon

Blend

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It turned green from my spinach but it tasted like apples and cinnamon!

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Yum!
While I prepared that I snacked on a few of these:

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I guess I was in a fruit mood today because for my afternoon snack I had an apple as well- sometimes I just can’t get enough.

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Hope your Friday is fruity and fun! 🙂

Paleo Chocolate Chip Cookie

Yoga is now going to be a regular part of my routine! After class today, I hit the gym and ran two miles with interval speeds. On a whim, I decided to stop into the 7pm yoga class my gym offers and thank goodness I did! It was the most relaxing thing I’ve done in a long time. I spend one hour completely focused on my stretching, breathing and relaxing. It’s amazing what one hour of yoga can do for your sanity. With a crazy week full of tests, simulations and vacation planning, a yoga class was just what I needed to clear my mind. Leaving the gym, I felt at peace and ready to tackle the rest of the week. I also had forgiven myself of any lapses in diet for the day as well- thank you yoga instructor for giving me that ability.

With a clear head I made my way home to some spaghetti my grandmother had cooked.

I finished the night with a Paleo Chocolate Chip Cookie, a recipe I’ve been trying to perfect since my Paleo Brownie.

Ingredients:
1/4 cup gluten-free flour
2 tablespoons dairy free chocolate chips
1 tablespoon honey
1/2 teaspoon vanilla extract
1 egg

Mix together in a cup and microwave for 1 minute.

It might be even better than the brownie!

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What healthy desserts are you cooking up tonight?

Sausage and Salad!

With a Florida vacation on the horizon, I decided to kick up my workouts but also clean up my diet too.  I have been eating clean most of the time but there is definite room for improvement.  I want to be in swim suit shape in 2 months! When I woke up to my alarm this morning, of course I had a craving for pancakes.  I wanted to make sure I was getting my protein in though so protein pancakes it was!

Ingredients:

2 eggs

1 scoop vanilla whey protein powder

1/2 cup gluten-free flour

1 banana

a shake of cinnamon

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The pancakes cooked quickly and were actually light.  I topped them with some honey for sweetness.

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They really hit the spot-without making me too full.

I spent the afternoon in class with the promise to hit the gym later that afternoon.

Once I got to the gym, I realized I really need to start going back in the morning.  It was packed with people and I had to wait for machines.  I spent 30 hard-core minutes on the treadmill and then went upstairs to start a circuit workout.  I stretched and then got to work.

I was all over the place with my circuit workout- I was really making it up as I went along but it was intense!

Set 1:

20 sumo squats

1 min plank

20 sumo squats

1 min side plank

Repeat.

Set 2:

50 crunches

15 leg raises with stability ball

leg press

Repeat.

I did a few more leg machines before calling it a night.  I just have to say one of my biggest pet peeves is people at the gym who are not really there to workout.  People today were sitting on the machines, not really working out, for much longer than they needed to chatting with their friends.  I don’t mind socializing at the gym- but actually workout.  Don’t just sit on the machine and pretend your working out your legs while watching some guy on the otherside. I would have probably stayed later but I was getting too frustrated.

Anyways. on a happier note-DINNER!

My sister and I had a craving for meat.  We mixed together polish sausage (we are of polish descent) and a Morning Star Mushroom burger, sautéed with some bell peppers and a dash of salt.

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We added some salad on the side for a vegetable.

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I ate every last bite! The salad was really refreshing and crunching.

Hope your Monday was a happy one!

Saturday Morning Spring Workout

Although it was a little rainy this morning, I was in a spring time mood.  I harvested this energy and brought it with me to the gym!  I spent 20 minutes on the treadmill before getting bored and hopping over to do a circuit workout. This is what I came up with:

blank slate

I had to add the chick in there for spring time! What a nice, sweaty way to begin my Saturday morning!

I repeated this circuit 3 times with 10 lb dumbbells on each hand.

Hope your Saturday started off just as good!

Let’s Go!

Good morning!!

So this morning, I stayed in bed and contemplated about going to the gym.  My bed was just so cozy it was hard to leave- but I did. I hit the gym at 7 and my day took off!

I started with an interval treadmill workout:

treadmill workout

I repeated this twice for a total of 20 minutes.  Then I hit the elliptical for another 10 to finish off the 30.

I followed with an intense arm workout that made my arms feel like jelly (the best kind of workout).

Walking back from the gym, my thoughts were on breakfast. I wanted something new but in pancake form (of course!).

Chocolate was the decided flavor. So I created Paleo Chocolate Protein Pancakes- what a mouthful!

Ingredients:

1/4 cup gluten-free flour

3 eggs

1 tablespoon cocoa

2 tablespoons of chocolate almond milk

1 scoop chocolate protein powder

1/4 teaspoon vanilla extract

1/4 teaspoon baking powder

The batter was really nice for a paleo pancake.  They came out to be super light and thin without being too chocolatey rich.

chocolate pancakes

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I added a bowl of strawberries on the side and some honey on top of the pancakes.

strawberries

yum! 🙂

It was a chocolatey morning and now for class….

Hope your having a great morning!

Cinnamon and Some Arms

What a day! Let’s start with Breakfast. It was all about the cinnamon this morning! Here’s what I came up with:

Overnight Apple Cinnamon Oats

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Ingredients:

3/4 cup of oats

1/2 cup of milk ( I chose vanilla almond of course!)

1 1/2 tablespoon of apple butter

2 teaspoons of brown sugar ( I used honey as a substitute)

mix ingredients all together and leave in fridge overnight

In the morning:

splash oats with a little more milk to get everything moving

Cut up 1/2 an apple, add as topping

sprinkle cinnamon to finish!

 

The apple butter really gave the oats a nice flavor, I would also suggest using peanut butter! The oats were yummy and filling! I paired the oats with a delicious cup of coffee topped with foamy almond milk and a sprinkle of cinnamon (to go with my cinnamon kick!).

Oats will definitely be a regular breakfast food- you can do so much with them!

I spent the entire afternoon in class so an on-the-go lunch was necessary. I packed my beautiful new almond milk yogurt vanilla flavored.

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I was really surprised at how filling this was. I paired it with some organic banana chips and a protein smoothie.

The protein smoothie was really simple:

1 scoop vanilla whey protein powder

1 cup vanilla almond milk

lots and lots of ice

It was more of a slushy!

For my afternoon workout, I wanted to work my upper body to give my legs a rest! They have been doing a lot of work these last few days! Especially after my Abs Glutes and Thighs workout!

My workout started with 30 minutes on the elliptical and then a nice S-T-R-E-T-C-H. I followed with this:

quick arms

It was quick but it did what I needed it to- to work out the arms!

Hope your day was productive!

 

I have been thinking about making a Facebook for Short and Healthy. Do other bloggers find it very helpful? Or should I just stick with Twitter??