Food · Uncategorized

Thursday Seven… 7 Low Calorie Cocktails

With summer approaching so do the sugary refreshing cold cocktails. Check out these mouth-watering low-calorie cocktails inspired by Shannon Rosenberg on Buzzfeed.

 

  1. Watermelon Mojito

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peanutbutterandpeppers.com
A refreshing cocktail with a mix of watermelon, rum, club soda, and mint.
Ingredients. Click for recipe.

The-Paloma-3

bsinthekitchen.com

A mouth-watering blend of grapefruit, lime, and tequila. Swapping out the tequila with vodka is an option. Salt or sugar the rim for an added delight. Click for recipe.

3. Blueberry Mint Fizz

Blueberry-Mint-Fizz

waitingonmartha.com

Crisp and refreshing a blend of blueberry soda, St. Germain, soda, mint and blueberries. Click for recipe.

4. Yves St. Laurent St. Germain Cocktail

YSL-St.-Germain-Cocktail-BoulderLocavore.com-274p.jpg

boulderlocavore.com

An elegant mix of dry white wine or Champagne, St. Germain, and Sparkling Water or Club Soda. Click for recipe.

5. Tequila Cocktail

yummy-tequila-drink-cocktail-recipe.jpg

lovemaegan.com

With Cinco De Mayo just around the corner this delicious cocktail will have your taste buds jumping for joy. Made with Agave Silver Tequila, Pure Coconut Water with Pineapple, Fresh Green Apples, Fresh Mint, Ice, and finished with a Lime Flavored Cocktail Rimming Sugar. Click for recipe.

6. Fresh Grapefruit GreyhoundGrapefruit-Greyhound.jpg

camillestyles.com

Perfect for a garden party this cocktail features just 3 easy ingredients. High quality vodka, freshly squeezed grapefruit, and club soda. Click for recipe.

7. Skinny Summer Cocktail

Skinny-Summer-Cocktail-3.jpg

simplegreenmoms.com

Looks just about too pretty to drink. Throw some Pellegrino Sparkling Mineral Water, lemons, liquid Stevia, Ice, Organic blueberries, Organic strawberries and your fave vodka together to get this summer must have. Click for recipe. 

I would venture to say I am all set to bring on the cookouts and all things summer with these amazing and refreshing cocktails to choose from.

-Yesenia Whipple

 

 

#MOMLIFE · Uncategorized

Adjusting Your Sails

sails

 

Because who wants smooth sailing all the time? Those rough waters test your drive, passion, and desire to get to your destination. Sure, they are tough times, but without those hardships growth would be slow or non-existant. Don’t settle for ease, but rather challenge yourself to preserver when you encounter those storms.

Happy Tuesday Friends.

-Yesenia Whipple

Uncategorized

The Thursday Seven… 7 Ways To A Healthy Dinner Out

healthy eats thursday seven series

I cannot believe The Thursday Seven is upon us already! This week I took a topic I could literally write a book on. I think I might have had 20 ways to keep it healthy before stopping myself (I could have gone on) and shrinking my list down to seven!

No matter where you are in your health and fitness journey going out to eat can sometimes be a daunting, anxiety filled, and stressful process. Trying to stay on a healthy balanced diet with temptation filled menus can make a hermit out of anyone. Here is a list of 7 ways you can stay on track and still enjoy a night out.

1. Avoid big chain restaurants and fast casual restaurants where food is remade and shipped in. These foods are pumped with high levels of preservatives, sodium, and who knows what else! Look for scratch kitchens where you can customize your order.

2. If you plan on bread skip dessert, if you plan on dessert skip the bread. For dessert try a healthier option like fruit with whipped cream.

3. Ask for a box with your meal and box up half of your meal if the portions are large. Better yet ask if they can box half for you prior to bringing out the food that way you will not be tempted when you see your entree in all it’s delicious glory.

4. Stick to small plates or an appetizer or two depending on the size and a healthy side like steamed veggies, side salad, or baked sweet potato (be careful on those toppings).

5.Stay away from creamy dressings. Look for vinaigrette options, oil and vinegar, and ask for these on the side.

6. Look for protein that is or can be broiled or grilled. Ask they go light on the salt when seasoning and if you are feeling really confident ask for your chicken or fish to be broiled in water.

7. Take a look at the menu prior to arriving so you have an idea of what their healthy options are. I always find this to be extremely helpful. At times this will take certain restaurants off the list of where to go. There is nothing worse than getting to a restaurant and realizing it is of a certain cuisine where absolutely everything is fried, contains cheese, loaded with carbs etc…if there are absolutely no healthy alternative skip this place. Stay away! Unless you are on a treat day and are o.k. with those options for that given day.

BONUS: Be careful when attending events that consist of buffets and h’ordeuvres. This scenario is a perfect example of when to eat a snack or an entire dinner at home prior to. This is especially hard for me and if I could ask my husband to tape my mouth shut while attending without looking absolutely ridiculous and not being able to talk to anyone I totally would.

I love talking about all things health and fitness so PLEASE comment with any questions, tips, or Thursday Seven topic ideas.

-Yesenia Whipple

Fitness

A side of none of that please!

Squats won't make you look manly... but they will give you a nice ass I love her thighsImage credits: Fitness Magazine/Pinterest

You know those foods you absolutely know 100% are bad for you and well you need to give up or modify? Yes yes we know what those are. It’s the first thing we naturally cut out of our diet if we want to lose some lb’s and get fit and healthy. Then there are the foods that we know are probably not the greatest but we don’t consume them in large quantities or every single day numerous times a day so we say “ah the heck with it; it’s fine”… right? WRONG! I am GUILTY and FAMOUS for this! O.k. well maybe far from famous but you get the point. Those foods add up fast and can make the difference between hitting a plateau, getting rid of that access fat, and/or shredding those last few pounds or gaining that sleek toned physique.

Body Rock published a great list of these every day foods (like coffee creamer and ketchup? Noooooo! Yep!) we don’t even think would make a big impact; yet they do! Check it out: 15 Unhealthy Foods You Should Never Eat If You Are Serious About Fat Loss

-Yesenia Whipple

Fitness · Food

Do’s and Dont’s to a flatter belly

abs

Abs are made in the where? Kitchen! How many times have we heard this? Well you are hearing it for a reason so here are some tips and tricks to get rid of some bloat and get that envious set of chiseled abs.

Let’s start with exercise. The best thing you can do for your abs is to work on your Core. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs,” says Lou Schuler, co-author of The New Rules of Lifting for Abs.

It is likely not reality to have absolutely flat abs every single day of the week. A lot comes into play like the foods we eat for example. Some foods contribute to bloating, gas, and water retention. So on those days you really want to avoid the bloat and squeeze into a bikini or a pair of your favorite skinny jeans try to avoid the following foods:

broccoli

  • Broccoli, Cabbage, Kale – do not say buh bye to these nutrient rich foods all together. What to do: smaller portions, and steam them to soften the fiber and cook some of the water out. This will allow for more space in your GI tract and easier digestion.

beans

  • Legumes (or beans) – Not new news but beans cause gas. Combine them with whole grains like rice or quinoa and your body will eventually start to get used to them. The more sporadic your bean intake the more likely you will have bloat and gas.

dairy

  • Dairy – Dairy products can cause gas and bloating as your body may not have the enzymes necessary to break down lactose. Try to choose non-dairy alternatives; there are a slew of products that are just as good if not better without the lactose.

salt

  • Salty Foods – it is hard to avoid salt these days. Sodium can be found in so many foods. Look at the amount of sodium in your foods and eventually you will become familiar with what to avoid or eat less of. If you cannot avoid salt at times you should drink lots of water to help flush it out

Incorporating these foods will contribute to getting rid of bloat, gas, and stomach discomfort:

ginger

  • Ginger – a natural anti-inflammatory that helps with your digestion, ginger will reduce puffiness and gas. Try adding ginger to salad dressings, smoothies, and teas.

lemon

  • Lemon – add lemon to your water. Lemon has so many wonderful benefits like antibacterial, antiviral, and immune-boosting powers. Lemon is also a digestive aid and a cleanses your liver.

tea

  • Peppermint and chamomile tea – have some peppermint tea in the evening to relax your GI muscles and dissolve gas in your stomach.

asparagus

  • Asparagus – a natural diuretic, anti-bloating super-food will help rid that pesky water weight away.

cucumber

  • Cucumbers – contains quercetin, an antioxidant that helps get rid of swelling. Add to your water, or just snack away on some cucumbers and say goodbye to that puffy belly.

banana avocado

  • Bananas, avocados, pistachios, oranges, and kiwis – these delicious treats help to regulate sodium levels in your body.

Please share your tips and tricks on obtaining rock hard abs! I would love to hear from you!

Having shared these tips and tricks I do want to disclaim that I am by no means a doctor or nutritionist. I am a personal trainer and fitness and health enthusiast. The information provided comes from my personal experience and if you have any concerns, questions, etc… you should always consult medical professionals.

-Yesenia Whipple

Food

Finding your inner fruity

raspberry mug

Unless we talk my obsession with bananas and grapes to say I love fruit? Not so much. I like fruit, but again not my go to. So I am always looking for creative ways to incorporate fruit into a balanced diet. Here are a few ideas to inspire the inner fruity inside us all.

FruitGranolaYogurtParfait

Fruit Parfait – what’s not to love. It’s creamy, sweet, and healthy. A great snack or dessert.

fruit cup

Fruit and whipped cream – A great dessert at home or when you go out. Most restaurants have both fruit and whipped cream so they are happy to accommodate. If your love wants to indulge in a decadent dessert have a bite and enjoy your healthier dessert keeping any guilt at bay.

FruitSmoothies

Fruit smoothie – Smoothies are one of my favorite go to snacks. They can be packed with nutrients like greens for example while still tasting rich and delicious.

Mahi-Mahi-Fish-Tacos-with-Chipotle-Mango-Salsa-10

A mixed fruit salsa – You can really get creative with this. A good mix like mango, red onion, cilantro, and sweet peppers will make any meat or fish dish stand out.

strawberry salad

Mixed in garden salad – A good garden salad with some added strawberries and a tangy vinaigrette just sounds mouth-watering right? I love combining sweet and tangy; the balance just makes my taste buds so happy.

or you could just put some fruit in a pretty mug. Whatever works for you 🙂

-Yesenia Whipple

Fitness

Taking Body Measurements Is Important because…

measurement

Measurements. Schedule a time every week, maybe set an alarm if you need to at first. Staying on top of this little habit while shifting into a new healthy fit lifestyle is important. Whether you are trying lose weight, gain weight, or tone it is such a vital piece on your road to health and fitness. Here is why:

  • It keeps you accountable. It is a great idea to have an accountability partner. If you want to add to that accountability or if you do not have someone to keep you accountable taking your measurements can make a huge difference on your road to success.
  • Gives you a progress report. How are you to know if you are killing it, dogging it, or just coasting along? It is hard to see the small changes weekly that will get you to your goal. If you commit to taking your measurements you will see that your hard work is paying off! Some weeks you may have major results, some weeks you may have minimal results, and some weeks you may stay right where you are. It’s always good to know where you stand so you can stay motivated. Which brings me to the next point.
  • Keeps your motivated. I don’t know about you, but seeing results whether in the mirror or on paper gets me excited. I am motivated by many things; One of those things RESULTS!
  • Setting and reaching small goals on your way to overall success. Setting small goals to reach your overall goal is important. One way to see that you have reached those small goals along the way is by, you guessed it! The road to success doesn’t happen overnight, reaching small goals along the way will help keep you committed to your overall health and fitness vision.

-Yesenia Whipple

Fitness

A New Year A New You

New Year New You

So yes the holidays are coming. I think it is a great time to start making healthy decisions and changes and staying on track before losing control over the holidays.
HOWEVER, I know for some this is just not possible. But rest easy. Instead of thinking the impossible; realize you have 2 entire months to start planning for a healthier lifestyle come January 1st.
That is:
*2 months for me to find you the right fitness program that you love and are excited about. 
*2 months to start thinking of the type of nutritional changes you want to make to your lifestyle. 
*I got you covered on the support and coaching!
Sooooo what do you say? I say you are worth the time, energy, and investment.
You.Are.Worth.It…my friend.

Image Credit: http://www.stylezilla.com

-Yesenia Whipple

Fitness

Why does PiYO work so well!

why-piyo-works

I’ve been practicing PiYO which is a fitness program which incorporates a little Pilates and a little Yoga; a fusion of the two. So why does this work so well? As mentioned above you are using Pilates to sculpt your muscles, Yoga to increase flexibility, and nonstop movement to keep your heart rate up and calories burning.

I cannot believe the results I am seeing with such a low impact program. My legs are stronger, leaner, less cellulite! My abs are starting to chisel, and my arms are just a whole new level of tone. My rear end is getting plump and pretty!

I am in love with this program. Each workout is only 30 minutes long and there are a few cardio-ish (I know that is not a word! :)) workouts thrown in which also incorporate the hybrid Pilates and Yoga practices. Oh did I mention my flexibility and balance are improving too; which I struggle with. I have never been flexible and don’t aspire to do a split in this lifetime; but it is awesome to see flexibility and balance getting better and better every week.

As for my diet; well that of course plays a big part. I eat very clean. Lean meats and veggies and balance my healthy fats, starches, and proteins, fruits, and veggies to give my body what it needs to be at its’ best.

I am happy to share any tips with you if you are looking for a program like this in your life! It truly is amazing!

-Yesenia Whipple