Author Archives: ClaireFrancis

How to Stay Fit on Vacation

August 21, 2013 By in About me Tags: , , , Leave a comment

Recently I have been traveling like crazy. Which would explain the fact of my unexplained absence. Currently I am in Washington DC and, with the help of the mother, I have collected a few tips on how to stay fit whilst on vacation! tumblr_mrwzd4rMbz1rrg3eqo1_1280

  • Skip the bread at the restaurant. At most restaurants you can simply just ask for them to not bring the bread, then you won’t be thinking about it.
  • Uh-oh the sweet tooth monster is knocking at your door…LET HIM IN! Have a bite of dessert, just not the whole thing.
  • Drink, drink, drink! (Water)
  • Always get in a healthy breakfast; eggs or a yogurt parfait is the way to go!
  • Choose one thing on your plate to eliminate.
  • Get your sleep. Oh and not to mention you could add a couple extra Z’s in your regular regimen
  • Get your early morning sweat on, while exploring the city! Going on a nice run/bike ride will clear your mind and allow you to see where you are. (NOTE: In some city’s/ hotels you can rent bikes.)
  • Skip the cab and walk! Not to mention it will save you a few bucks, J-crew here I come!!

-Claire x

How to Shop Healthy at the Market

July 17, 2013 By in About me Tags: , , , , , , 1 Comment

vegggShopping in markets can be tough when you are trying to be healthy because of the temptation to get unhealthy foods and simply confusing if you don’t know how to shop right. Many people think that healthy shopping can be expensive, and I’m not going to lie, it can be. But if you shop smart than it will end up being cheaper then shopping unhealthy.g cart

Here are my tips:

  • make sure to not shop on a hungry stomach, you will be drawn to everything
  • plan ahead if you are wanting to not goes crazy with spending. set yourself a certain amount of money and/or write a grocery list and stick to it. 
  • make sure to include fruits, vegetables dairy, lean meats, fish, beans, and nuts
  • to keep it interesting, try a new fruit/veg/nut/yogurt each week
  • spend the most time in the produce and choose a rainbow of options
  • for breads, pastas, and cereals get the least processed, most natural, and lowest ingredient choice there is. Kashi and 365 are good brands to try
  • strawberries, bell peppers, apples, and all meats must be organic.market
  • try nut milks instead of dairy milk and try to find yogurt with the least processes,most natural, and words that you can pronounce. Chobani, Fage, and Siggi are all good brands.
  • buy your fruits and vegetables fresh, not canned
  • choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself.
  • avoid foods that contain artificial ingredients or ingredients you can’t pronounce.
  • if possible; try to go to farmers markets to get fresh items and to support your local farmers

Lentil Salad Lunch

June 30, 2013 By in Recipe Tags: , , , Leave a comment

I have been making this lentil salad for about a year and I finally decided to post it. I included a lunch suggestion to have with this. For this recipe you can add as many of each ingredient as you would like, that’s the beauty of vegetables! Hope you enjoy! x lentil salad

Ingredients

  1. (no sodium / low sodium) black lentils
  2. shredded cabbage
  3. shredded carrots
  4. edamame
  5. sunflower seeds
  6. green/red onion
  7. olive oil
  8. lime

Recipe:

  • Add all ingredients except olive oil and lime to a bowl and mix
  • Measure out 2 tbs of olive oil and stir in 1-2 juiced limes
  • Drizzle dressing on salad and serve

lentil meal

OPTIONAL: To make this a meal, add grilled chicken and pineapple salsa

Jump Rope Routine

June 14, 2013 By in Fitness Tags: , , Leave a comment

Jump-roping is one of my favorite exercises to do, in a short period of time it gets your heart racing. If you haven’t skipped roped sense you were four feet tall, it may be a big shock to you, and a minute of jumping may be extremely hard to do. So give it some practice and time, this routine will help burn fat and pump up your metabolism, if you’re having a hard time, take quick brakes in between. jump rope

Workout:

  • 1 minute of regular jumps
  • 1 minute wall sit
  • 1 minute of regular jumps
  • 1 minute of pushups
  • 1 minute of skipping jumping jacks
  • 1 minute plank
  • 1 minute various jumps ( for ex: 20 seconds normal skip, 5 seconds on one leg, 5 seconds on other leg)

THAT’S IT! If your up for it, repeat 1 to 2 more times

Spaghetti Squash

June 2, 2013 By in Recipe Tags: , , , 2 Comments

Spaghetti squash is one of my favorite meals to make because it is low carb and, well, low everything! It also is light on your stomach and can be paired with different seasonings. Feel free to mix it up with toppings like; marinara sauce and basil or olive oil and parmesan cheese. spegttt squash

How to cook the squash

  1.  Use a sharp paring knife to pierce the spaghetti squash in 10 to 15 places, spacing the cuts evenly apart.
    • It is very important that you pierce the squash before microwaving it. Otherwise, it could overheat and explode in the microwave. (that may or may not have happened to me before)
  2. Place the whole squash on a paper towel and microwave for 10-12 minutes depending on the size of your squash.
  3. Let the squash cool for about five minutes
  4. Use a sharp knife to cut the squash open lengthwise, from top to bottom.
    • Wear oven mitts or hold the squash with a towel as you do this. It usually is still hot.
    • Cutting the squash open should be very easy. If it isn’t, you may need to microwave it for another 2 to 3 minutes.
  5. Scrape out the seeds with a fork and/or spoon into a bowl and discard.
  6. Now, on the good stuff: Get a dish ready to put your “pasta” in and scrape out the inside of the squash. With the flesh-side facing up, use a dinner fork to scrape the flesh of the squash away from the shell and toward the hollowed out center.
    • Move around the entire perimeter of the shell, gently pulling the flesh away in spaghetti-like strands and “fluffing” those strands toward the center as you work.

Recipe

  • Add about two to three tablespoons of good olive oil and season with black pepper, Ms. Dash, and parmesan cheese
  • Add desired amount of marinara sauce and top with fresh basil

 

If additional help was needed, this video is very helpful to give a visual representation: http://www.youtube.com/watch?v=mPFErHz6zOM 

Source: http://www.wikihow.com/Cook-Spaghetti-Squash-in-Microwave 

Protein Waffles

May 25, 2013 By in Recipe Tags: , , , , Leave a comment

These protein waffles are a staple to my everyday breakfast and super easy, yet mouth-watering flavors!

Yield: two waffleswaffles

Recipe: 

  1. Heat waffle iron to medium-low heat
  2. Mash one banana
  3. Add two whole eggs, one scoop (1/4 cup) Perfect Fit Protein, 1/4 cup whole wheat flour, one tbs ground flax seed, and a couple dashes of cinnamon
  4. Mix. If the batter is still a little too thick, add nut milk
  5. Spray waffle iron lightly with coconut oil spray
  6. Pour and let sit for about one to two minutes
  7. Add preferred berries and optional maple syrup/honey/agave

Purchase Perfect Fit Protein here: http://perfectfitprotein.com/

Blissful Chicken Burgers

May 16, 2013 By in Recipe Tags: , , , Leave a comment

These chicken burgers are mostly vegetables! Sense they are made with chicken, the burgers are full of protein and virtually no carbs and low in fat. The perfect simple dish for dinner! bliss chicken

Recipe: 

  1. Chop up kale, broccoli, green onion, red onion, and bell pepper
  2. Add vegetables to organic ground chicken (preferably white meat)
  3. Add one whole egg to the mixture (optional but recommended) and cracked pepper
  4. Spray a grill pan with coconut or olive oil spray, put the burgers on the grill pan and flatten out with a oil-coated spatula
  5. Cook for four-five minutes on the first side and about three minutes on the second or until done

How To Be Swimsuit Ready For Summer

May 5, 2013 By in About me Tags: , , , 6 Comments

Swimsuit season is here, as all the magazines have already reminded you, and that means it’s time to crank up your routine!

You can exercise your heart out, but eating clean is so important to get you into that swimsuit. Not downgrading exercise, because they both work together, in correspondence.

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Food

  • Eating a well balanced breakfast within 90 minutes of waking up is so important. I have tons of breakfast recipes that you might love! 
  • Aim for your meals to be Lean, Clean & Green to get the results you want. This means tons of veggies, fresh fruits, lean protein and healthy fats! Eliminate processed foods and stick to whole, real nutritious foods.
  • Always drink 8-14 eight oz glasses of water a day: the more the better! Water helps your skin glow, keeps you awake and alert, metabolizes your body, flushes toxins, and so much more! Did you know the average persons water content in there body is 50-75%? Sometimes you think your hungry but you’re actually dehydrated.
  • If your still having trouble understanding what clean eating is, watch this video here: http://www.youtube.com/watch?v=8784JC75Zbw
  • Eating LC&G at dinner is so important because you will not be burning off the carbohydrates you eat like you would be for breakfast or lunch! Aim for lean protein and vegetables at this meal.
  • Dessert is OK. Have a square or two of 75% or more dark chocolate to curb your cravings!

Exercise

  • Cardio is important to shed the fat, but in order to have lean muscle, you need to be doing strength exercise. And don’t worry ladies: weights do NOT bulk you! It create lean, toned muscle. 
  • Aim to workout 4-6 days a week, incorporating both cardio and strength. Strength does not have to mean the weight room necessarily, body weight exercise routines are great! For cardio, it doesn’t have to be one hour on the elliptical, 15-30 minute HIIT seasons get the job done!
  • I love ToneItUp’s workouts (they post a weekly schedule!) http://www.toneitup.com/

Motivation

  • Motivation helps drive that goal of yours! Find a picture, a quote, music, accountability buddy, really anything that will help you with your goals! 

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Questions? Shoot me a comment and I would love to get back to you!

Good luck!

Clairety

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