Party It Up the Healthy Way!

I am very lucky to have an amazing group of girls that inspire and motivate me to live a more healthy lifestyle. We make an effort once a month to have a pot luck/go out night.

As the time draws near for us to be heading to Super Bowl parties or hosting some winter house parties ourselves (Go Ravens!), there IS a way for us to party it up in 2012 the right way!

Millions of us make that vow on December 31st to lose weight or get more healthy, but a lot of people will flake out by February. Eating at home can help this downfall, but doing a little planning can go a long way.

Benefits to dining in rather than out:

• Cheaper! When you add the cost of a restaurant, taxes, tip, and even gas (Damn you $3.30 gas prices!) it can be a burden our your wallet, especially right after the holidays!
• No hidden surprises! You have complete control over your ingredients when you eat from home. You know exactly what is going into each dish so there isn't a secret salt or sweetener stash somewhere that you don't know about!
• Great opportunity to catch up with friends! You can help each other eat more healthy, exchange recipes, or gossip while you all are cooking together!

You Are Who You Eat With??

According to a study, women who eat in large groups consumed, on average, 100-150 calories MORE than those who ate in smaller ones! (Ok ok ok so there are about 10 of us in our group...We love each other too much and we are too good of cooks to dwindle down now!) Also, women who dined with men, on average, ate 100 FEWER calories! Try to keep your party to three or four to avoid overeating! Evidence:

This was our Friendsgiving spread! Ahhh SO much food!

Our Christmas party spread half gone- again, SO much food!

Social groups can influence the eating patterns of others. If you make a healthy decision while out or going to a party, you are likely to be a positive influence for the others involved! Who wouldn't want to take the time to cook healthy for the ones you love??

Our wonderful Thanksgiving recipes!

Exchanging recipes at our Christmas party!

FUN FACT: Those who did not eat food from a window were more successful at losing weight than those who ate from fast food restaurants twice a week or more!



Blame It on the A-A-A-A-A-Alcohol!

Ok ok ok...so we indulged a little bit...

Alcohol can contain about 75 calories per ounce, yet it is usually the highlight of every adult party. It promotes fat storage by not allowing your body to burn fat as a fuel. Want some tips?

Spa Water Slice a lemon, cucumber, and an orange and place into a large glass pitcher. Fill with water and let chill overnight in the refrigerator. Calories per drink? 0

White Wine Spritzer with Grape Cubes Wash and freeze a handful of green grapes. Place several of the frozen grapes in a tumbler with ice. Mix a half cup of white wine (My favorite is Riesling) with a half cup of seltzer and pour over the ice and grapes. Calories per drink? 104


Ok so now that you want to be a positive influence for your friends and for your party, what should you bring??

Here are some great ideas for meals that can feed many yet still remain healthy:

Appetizer: Butternut Squash: This winter treat is rich in antioxidants and vitamins that work together to promote healthy eyes, teeth, and bones, as well as boost your immune system, and help with a healthy circulatory system.

Curry and Ginger Butternut Squash Soup

1 butternut squash

4 cups water

2 tsp canola oil

1 cup chopped sweet onion

1 clove garlic, crushed

1 tsp curry powder

1 Tbl. fresh ginger (about 2" long), grated

sea salt and ground black pepper to taste

1 cup low-sodium chicken or vegetable broth

1. Preheat oven to 350 degrees. Cut squash in half, lengthwise. Scoop out seeds. Place face down in a baking pan with water. Bake for 45 minutes or until soft when pierced with a fork. Let squash cool and save the water the squash was cooked in.

2. Heat the oil in a large skillet on medium high. Add onions and garlic and saute until golden. Stir in curry powder, ginger, and a pinch of salt and pepper. Simmer on low for a few minutes.

3. Pour the water the squash was cooked in into the skillet and hear. When squash has cooled, scoop out the flesh, leaving the skin, and add to the skillet. Remove from heat and let cool. When room temperature, puree the vegetable and spice mixture in a blender or food processor with the broth. Serve.

125 calories per serving, 26 mg sodium, 3g protein

Pear and Brie Bites

1 can Pillsbury Crescent Recipe Creation

1 pear, peeled and finely chopped*

1 Tbl. packed dark brown sugar

1 sage leaf, finely chopped

8 oz. Brie cheese, rind removed, cut into squares

2 Tbl. walnuts, chopped

1. Heat oven to 375 degrees. Grease or spray 12 mini muffin cups. Unroll dough onto work surface. Using a small circle, cut out 12 circles. Gently press into mini muffins.

2. In a small bowl, mix pear, sage, and brown sugar. Place 1 cheese cube in each cup. Top with pear mixture. Sprinkle with walnuts.

3. Bake 10-15 minutes or until edges are deep golden brown. Cook 5 minutes and remove from muffin cups.

*Can substitute dried cranberries for nuts or replace pear with grapes and sage with rosemary.

-Thanks Lauren for this recipe!

Dinner:

Chicken Florentine

1 tsp olive oil

4 x 4oz. boneless, skinless chicken breasts

1 4oz. can crushed tomatoes

1 tsp oregano

1 Tbl. fresh basil

10 oz. fresh spinach

sea salt and ground black pepper to taste

2 Tbl. freshly shredded Parmesan cheese

1. In a large skillet over medium high heat, heat the oil and cook chicken until lightly browned on each side (approx. 6 min).

2. Reduce heat to medium and stir in tomatoes, oregano, and basil. Place spinach on top of the chicken and cover tightly.

3. Simmer, stirring occasionally, until chicken is cooked through (approx. 15 minutes). Stir in salt and pepper and top with cheese.

260 calories per serving, 320 mg sodium, 3g fiber, 40g protein, 3mg iron

NOTE: Spinach is very high in iron. Iron works to deliver oxygen to your muscles which increases your ability to exercise harder and burn more fat.

Quinoa A L'Orange Salad

2 cups water

1 cup quinoa, rinsed well

1 cup grape tomatoes, halved

1/4 cup diced celery

2 Tbl. chopped fresh parsley

1/4 cup orange juice

1 Tbl. olive oil

1/2 tsp grated orange rind

1/4 tsp sea salt

ground black pepper to taste

1. Bring water to a boil in a small saucepan. Add quinoa. Return to a boil and simmer until water is absorbed (approx. 15 min.) Remove from heat and place in a large mixing bowl to cool.

2. Add tomatoes, celery, and parsley to the bowl. Mix together with quinoa.

3. In a small mixing bowl, whisk together remaining ingredients to make dressing. Pour over salad and toss well to combine. Serve with Chicken Florentine.

200 calories per serving, 161mg sodium, 4g fiber, 7g protein

NOTE: Quinoa contains all nine essential amino acids which is linked to tissue repair and growth.

Stuffed Peppers

3 large green peppers (hollowed and halved)

1/2 lb/1 pack sausage (chorizo or turkey sausage)

1 can corn (Del Monte Summer Crisp)

1 egg

1 onion (chopped)

1/4 cup breadcrumbs

1/4-1/2 cup salsa

2 Tbl. olive oil (divided)

1 cup cheddar cheese (divided)

salt and pepper to taste

1. Preheat oven to 400 degrees. Spread 1 Tbl. in the bottom of a 9x13 baking pan and arrange halved pepper on it facing upward. Drizzle 1 Tbl. olive oil in a large pan and saute onions and sausage until sausage is cooked through and browning.

2. In a large bowl, combine sausage mix, egg, corn, salsa, breadcrumbs, and 1/2 cup cheese then season with salt and pepper. Spoon an equal amount into each hollowed pepper.

3. Sprinkle remaining 1/2 cup cheese on top of each pepper. Bake for 1 hour until peppers are tender/al dente and cheese begins to brown.

-Thanks Kate for the recipe!



Dessert:

Mini Chocolate Souffles

Nonstick cooking spray

1/4 cup unsweetened cocoa

1 1/2 Tbl. white whole wheat flour

1/2 cup low fat milk

6 Tbl. honey, divided

1/2 tsp pure vanilla extract

2 large egg whites

1/8 tsp cream of tartar

1. Preheat oven to 350 degrees. Lightly spray the bottoms of 4 single serve ramekins.

2. In a heavy saucepan, combine cocoa and flour. Add milk and 3 Tbl. honey and whisk until smooth.

3. Cook, stirring, over medium low heat until thick (approx. 2 min). Stir in vanilla and set aside to cool slightly.

4. Place egg whites and cream of tartar in a small mixing bowl and beat until soft peaks form. Gradually beat in remaining honey and continue beating at high speed until stiff peaks form.

5. Fold 1/4 cup egg whites into the chocolate mixture, then gently fold in remaining whites. Divide mixture evenly into the prepared ramekins. Place ramekins on a baking sheet and bake 15 minutes, or until puffy and set. Serve immediately.

140 calories per serving, 37mg sodium, 2g fiber, 4g protein

NOTE: Egg whites are a great protein source that are low in calories and fat free. With only 16 calories and 4g of protein a piece, they are a great addition to any recipe.

Homemade Peanut Butter Cups

1 4oz. bar of your favorite milk or dark chocolate

Your favorite peanut butter

Chocolate chips (optional)

Peanut butter chips (optional)

cinnamon (optional)

1. Prepare about 10 tiny muffin cups to spoon mixture into. Melt about 2 squares less than half of your chocolate bar with about 1 Tbl. peanut butter. Spoon this mixture into the bottom of the cup. Let the first layer set in the freezer.

2. Remove cups in the freezer. Melt 2 Tbl. of peanut butter and spoon in small amount in the middle of chocolate. Let sit in the freezer and repeat for as much peanut butter as you want. Be sure to freeze in between each layer setting.

3. Melt the rest of your chocolate with another Tbl. of peanut butter. Spoon on top of peanut butter layers in cups. If desired, add chocolate/peanut butter chips. Allow to sit in the freezer.

4. Melt a small amount of peanut butter to drizzle over top of cups and sprinkle with cinnamon. Let sit in the freezer and keep cool until ready to serve.

-Thanks Brittany for the recipe!  

-Thanks Oxygen for some of the recipes!

We get excited for Molly's desserts aka Pie/Cake Pops!

Ok, we get REALLY excited about Molly's desserts...

So now you are ready for that house party with your girlfriends. You can still have a great time but do it in a healthy way!

Don't forget if you participate in my Jog for January Challenge, you have the chance to win a GoSport ID at the end of the month! Just make sure to use the hashtag #jogforjanuary and LINK UP to my blog every MONDAY! :)

Now is your chance to "wow" your friends with your party hosting skills and they will be amazed that you did it...on your own two feet...

Until the next step bloggers....

How is Your January So Far??

Hello everyone! How is your January so far?? Are you sticking with those goals and resolutions?? How are you staying motivated?


I hope you all are getting in your Jogging for January challenges in! Walking or jogging for 30 minutes daily can help you build up to a run or a new personal record (PR).


I wanted new inspiration to come onto my blog so I asked Kasey over at PowerCakes to write a little something. There can never be too much inspiration!


Here is her story:

Hi all! My name is Kasey & I’m a Senior Health & Physical Education Major! I blog over at http://powercakes.blogspot.com ! I’m also a FitFluential Ambassador! I love being able to give people ideas to live a healthy lifestyle!! I’m so glad that I was asked by Sarah to do a guest post! Here’s a little background about my story!

So where does "PowerCake" come from, you ask?  Well, ever since I can remember my family has had huge Sunday morning breakfasts. Whenever I was younger; I was NOT a fan of healthy food.

Sidenote: My mom is a personal trainer & would always have healthy options; but I always threw temper-tantrums in the cereal isle because all I wanted was sugary cereals! Anyways, On Sunday's my dad would always make pancakes before my soccer games. (I've played soccer since I was 6!) My mom would always ask, "did you sneak in protein powder to make them powercakes?" See, being the "healthy eater" that I was not as a child, my mom always wanted to make sure that I had some form of protein so that I had energy to play in my soccer game! So for years now I've called our pancakes, "powercakes"!

Which really means, a very healthy pancake

that gives you "power" to get through your day!

Cooking and baking has always been a part of my life!

Growing up, I had many stomach issues 

and we got frustrated not being able to find the problem behind them.

I thought I was eating so "healthy" by constantly eating whole grains and whole wheat everythingggg. But in reality, I was over-doing it and I developed an intolerance to Gluten. I also developed more recent allergies of Almonds, some beans, green beans, and egg yolks. 

I was told I was just eating too much of these foods and

my body developed an intolerance to them.

So after figuring out this on-going stomach trouble, I got super creative in the kitchen!

I was driven to figure out

healthy alternatives to all 

of my favorite foods.

Which leads me to my decision to do fitness competitions:

Last year I decided to compete in my school's Body Building & Figure Competition. I've always been a competitive person - I've played soccer and I ran track (triple jump and hurdles) since 7th grade. I've also play numerous intramural sports here at school!

My friend from here did the show the year before and I was amazed at her results.
So I decided to train with her.
I started a year ago, in the fall - building muscle.
After months of training and "dieting",
I competed in our school's show in the Spring!

I got 2nd in my height class - it was such a great experience!
I ended up competing in 2 more shows after that last year.

This whole "dieting" concept sparked my interest into the different ways that I could do this the healthy way. I listened to so many people telling me to cut things out of my diet like carrots & blueberries...When in reality, I was just making myself more un-healthy and I wasn't listening to my body. So, I decided to listen to my body & give it the nutrients it needed.

This past Fall I competed
in Miss Bikini New York!

I ate CLEAN ;
veggies, protein, healthy fats, fruits, dairy, carbs
just broke it up into 6 small meals a day!

I didn't weight myself once; just used the mirror to
check on my progress.

I feel very strongly about "dieting" the healthy way (or as I like to call it, my LIFESTYLE). With eating 5-6 small meals a day and getting every component of a healthy diet in each meal.

There are some unhealthy ways to go about it,
but I really stay true to being healthy and I'm proud of myself for it!

I believe in a balanced life.

Clean Eating & Working hard in the Gym!

I try to make the most of it
with my amazing family & friends.

My Website is currently under-construction, so take a look for my recipes but keep an eye out for my UPDATES!! :]

 I can’t wait to get it where I want it to be!!

You can Follow me on Twitter @PowerCakes

Facebook - http://www.facebook.com/powercakes

Blog: http://powercakes.blogspot.com

Instagram: @Powercakes

Thanks so much Kasey! You have such an awesome story and you are such an inspiration! What a gorgeous girl!

How have your New Years workouts gone so far?? How are you going to keep with them??

Until the next step bloggers...

Starting the New Year off on the Right, yet Painful Foot...and A CHALLENGE!

Happy New Year to all of you! I hope you all enjoyed ringing in the New Year with friends or loved ones and you made your resolutions! The only question is... Are you going to stick to them this year?


We have all been there, done that. We vow to make some small changes in our habits or lives and low and behold, a couple of weeks into the year and we are back to our old ways. UGH! Well, just remember this my friends: It takes 21 DAYS to form a habit.


Maybe starting off with some small goals would be better instead of committing to doing something for a whole year. My challenge this month works in perfectly for this. But more to come on that later...




Today I started 2012 off with a bang! My lovely girlfriends Lauren, Molly, Kate, and myself participated in Charm City Run's New Years 5K! However, my day leading up to it was not entirely rainbows and butterflies...

Last night was a nightmare. I bartended at a radio station's annual New Years bash in Baltimore and was really excited about it. Until I got there...

It was the most unorganized hotel staff I had ever worked with, the attendees were completely out of control, during the party my bar was almost empty (4 times!), and we had to stay to do other people's jobs. Needless to say I was cranky by the time I walked to my car at 3am. @#$%&* !! Oh and did I mention that my foot was throbbing in pain. Stupid accessory navicular bone coming out of my foot...




I woke up later today than I wanted to but needed as much sleep as I could since I would be running the 5k, watching the Ravens game, and then heading into work tonight. On my way to Baltimore, I realized I forgot my breakfast on my kitchen island. Ok Problem #1. No worries, right? I got into Baltimore around 1:30pm. The race started at 2pm...It took me a half hour to find parking. @#$%&* !!! Oh but wait, since I was so frustrated with the whole parking situation, I left my car with my ipod inside. So no music for me during these 3+ miles.


As I was sprinting to try to find my Baltimore Tone It Up ladies (and to get my bib number!), the buzzer went off...and I wasn't anywhere close to them. Great. So I thought I would make the best of it and have a nice run by myself. Reflect on this time in my own head and think about some new and attainable goals.

Here is what I came up with:


Goal #1: Run more. I strongly dislike running long distances or on a treadmill but maybe I will learn to tolerate it if I can get my distance up without wanting to die from oxygen deprivation.


Goal #2: Do 2-3 days a week of strength training. Ladies: You will never lose weight/ tone up if you don't lift weights. Only doing cardio gets your endurance up and sure, you may lose a few pounds but your biggest results will come with strength training.


Goal #3: Get out of debt. I am oh-so-close and only have a little bit to go. Hopefully by June I will be debt free! After that, it will be saving up to move out on my own (although I have a pretty sweet set-up with my mom).

Goal #4: Do one thing I have never done once a month. This could be a new adventure, a new restaurant, etc. I am hoping to get some ideas on Groupon or Living Social and I hope to include some friends along the way.




These seem attainable right?


Anyway, back to my story...


So as I am running by myself today (without any music or my girlfriends mind you...) I quickly noticed the pain coming from my left foot. At first it wasn't too bad but quickly progressed. Apparently 10 hours is not enough rest time for this sucker to rest. Oh boy...


My breathing actually felt great to me. I didn't feel the sting in my lungs or winded at all but something was very apparent. I was in pain.




I crossed the finish line though! I didn't even bother looking at the time because I knew it was my best and I knew that my foot was a factor in it. After crossing, I collapsed quickly. Immediately ripping off my foot to find my foot was super swollen. Ugh! Thankfully, my girls waited at the finish line for me and cheered me on.

For the cherry on top of the day? On my hobble back to my car...it started raining. *Sigh*

This was my scene when I came home!

Thanks Charm City Run!

Ok now to introduce to you my New Years CHALLENGE!!




Caitlin over at Beyond Bananas and I, being FitFluential ambassadors together, wanted to do a challenge so that all of you could have a chance to say you started off 2012 right! We have decided to do alternating months. January will be mine, February will be hers, and so on. I am so excited to team up with someone for a challenge. It helps network and it keeps me accountable. Therefore, for my month of January, my challenge?

Jogging for January !!

Whats the challenge?

• Everyday try to jog for at least 30 minutes. Don't have 30 minutes allotted together in your day? Take 10 minutes in the morning and 20 minutes at night or vice versa. Break up the minutes but just make sure you get it in!
• Link up to my blog every MONDAY to let everyone know how your jogging is going!
• Use the hashtag #jogforjanuary on twitter so people can find others for motivation and support!

At the end of each month, we will be hosting a giveaway so there are plenty of chances to win---but you have to make sure you are active in each month with our challenge for your chance to win! Upload pictures, videos, workout details from your phone, whatever it takes! We want to see you Jogging for January!



So there you have it folks. All in all, the beginning to my 2012 was not a horrible one. I have new goals in place, a new mindset, great supportive friends, and a new outlook on life. I am definitely ready to make this year a better one...on my own two (maybe one and a half right now) feet...










Until the next step bloggers...

Why Not Start Right Now??

Many people don't realize it, but we all have the power to accomplish
great things. I, myself, was not a believer of this fact. Life gets in
the way of actually living it sometimes. Many of us don't take a step
back, take a deep breath, and just be ourselves for a few seconds.
They sit back and let others take the glory and think to themselves,
"I could do that if I..." or "Next month I vow to..." My question to
them? WHY NOT START RIGHT NOW?


What is stopping you from doing today what you want to do tomorrow?
Stress? Kids? School? Work? Throw it away. For one hour a day. Shut
the world out and spend time with the only person you can REALLY count
on; yourself. Meditate in the morning. Take a yoga class. Go for a
hike. Sit on your bed and punch a pillow. Get that much needed
massage. Have a good cry. Will it make you feel better about YOU?
Good... Let's move on...

I am a statistic. I am one of the 25% of women that will experience
domestic violence in their lifetime. I was one of the many that put
off today what I wanted to do tomorrow and that was to live. I never
found time for myself because my time was spent making sure somone
else was happy and satisfied. I was wrapped in hypothetical chains
that weighed me down and it really came down to just not caring about
me. I hit an all time low in my life until one day a light came on. If
I wanted to live, I had to save my own life first. So I did...


Now, I shut the world out when I need to. I throw it all away for an
hour a day...and I have lived to tell my story. Who will listen? The
real question is...who cares? I might tell my story to 1,000,000
people and 999,999 might not care to listen. But it only takes that
one to change the world...

I have been told that I can't. I have been told that I can. I have
been told that I am a dreamer. A free spirit. A lifer. I have been
called a motivator. An inspiration. Strong. Driven. A role model. My
message to them? You are too. You want to listen to my story,
therefore you are my motivator. You drive 3 kids to school each
morning, organize bake sales, clean 5 loads of laundry a day, pick up
crafts for Grandmom's Christmas present this year? You go to work a
9-5 job and try to go through life day to day while your husband/wife
is deployed overseas and you live for the one day a week when you can
see their face and hear their voice? You are a young girl with big
dreams of being President, or a little boy who is determined to cure
cancer? A headliner making front page news of every magazine or the
one who reads it in line at a grocery store paying for their month's
meals with food stamps? We are America's story. We are the
inspiration. We change the world for the better by living our lives.
Let's do it together. Let's encourage the world to LIVE healthy,
happy, and hopefully. WHY NOT START RIGHT NOW?

My Trip to LA/San Diego Part 2!!

Merry Christmas everyone! I hope Santa was good to everyone this year! It was great to hang out with family but it's time to get back in the grind!

So I left you in my last post explaining about making it to the Venice Beach pier in time for the sunset! Definitely needed a California sunset picture! With a great meet up with our friend Melissa and after a great Italian dinner, we headed to Long Beach in anticipation for a night full of fun.

Well...it was an interesting night that's for sure.


After walking through the ghetto of Long Beach, being asked twice if we were headed to the club, etc. we finally landed at an Ale House that wasn't all that bad.

We spent a drink at the Ale House and then headed to a place called Alex's Bar. For those of you who are True Blood fans, this is Fangtasia. The outside of it where they tried to kill Russell, the inside, the stage where the bands played is where Eric sits on his "throne", etc. Literally...this bar WAS Fangtasia.

This bar was a good time:

The band wore Whip It hats so of course we had to take a picture with them!

 The next morning we headed to Manhattan Beach and took a short drive through Hermosa Beach and part of Redondo Beach (which is gorgeous) and then headed back up to LA to see the infamous Hollywood sign.

This was your view from a scenic overlook- all of LA! Wow! Just around the corner, of course, was this:

The sign is a lot smaller than you might think!

An interesting fact about the Hollywood sign: It used to say "Hollywoodland" but in the 1930's (I think that was the decade) a landslide wiped out the "land" letters. In the 1970's they paid over $20,000 PER LETTER to restore "Hollywood" and dubbed it a social landmark.


Due to time restraints we could not go on a hike, but instead started to make the 2 hour drive down to San Diego... BYE BYE LA!!

Our drive took us through Laguna Beach (for you MTV lovers out there) and through much of San Diego. Unfortunately it was dark by the time we arrived but the city gets all lit up so it was actually pretty!


The next day we visited La Jolla Beach. Apparently seals hang out at the beach all the time and you can actually go swimming with them! Though we did not go swimming, I was able to capture these:

Very cool sight to see...


Anyway, now it was down to business and the whole reason why we went out there in the first place... The Baltimore Ravens!!

Making signs for our Ravens and NBC was something we really wanted to do so we gathered some materials and went to it!

Nothing fancy, just enough so you could read it from far away :)

Our final products?

Me and Sean with our signs!

(We had no idea that our signs would never be put to use because of the disgust that was the Ravens that night but we had fun anyway!)


Tailgating was a lot of fun as we saw SO MANY Ravens fans! I even met up with a bunch of people I went to high school with and saw some old friends along the way!

As we took our seats inside Qualcomm Stadium, we were so excited about our view:

We had GREAT seats! Thanks StubHub!

Like I said before, we sat almost in total silence for the game since my team played like crap. However, San Diego fans were actually very nice and not rude, unlike other team's fans....

Our time in San Diego was short lived as we had to return to Baltimore the next day (Boo!)... If I could move out there tomorrow, I would! It was such an awesome city!

Having a non-stop flight from LAX to Dulles is very tiring but I got a second wind when we landed, I looked at my phone, and saw that the Steelers were losing to the 49ers! Woo hoo! Thanks San Fran for helping the Ravens out!

This was one of the sights I came home to:

They even lost their team spirit that day!


Anyway, that was my trip to California in a nut shell. If I come across any more great pictures I will share them!

I hope you all had a great Christmas and are looking forward to the New Year! Be on the look out for a duo challenge with me and Cait !!

Let's welcome 2012 with a bang ... and on our own two feet...





Until the next step bloggers...