Array ( )

Quick and Healthy Back to School Breakfast Ideas

Not only am I a happy wife, but I am a happy homeschooling mom of 2.  I can’t believe that school is starting!  No more lazy mornings. One thing we never miss at my home is breakfast and neither should you. These healthy breakfast ideas are not only great for moms, they are perfect for anyone with a busy schedule!

We’ve all heard that breakfast is the most important meal of the day.  It gets us off to a great start. I know I’m not as crabby when I eat breakfast.  People who eat breakfast tend to have a healthier body weight.  Children and adults perform better mentally after having breakfast, which translates to better grades and doing a better job at work. 

Here are some quick and healthy back to school breakfasts that your family will love!

Yummy Muffin Breakfast Frittata-  I make these in big batches and freeze them. Or make them the night before you have a busy day, and just warm in the microwave!  You can add tons of veggies, a little cheese and they are wonderful! Sometimes I make them in various shaped muffin tins (my little princess loves hearts).

PBBB-  This is a super fast and healthy meal.  Take half of a whole wheat bagel and spread your favorite peanut butter on top.  My kids like to make their own peanut butter.  Top with a layer of bananas and you are good to go.

Delish Breakfast Sandwich-  Think “McBreakfast” sandwich but healthier.  Top a whole wheat English muffin with eggs, cheese and Canadian bacon.   You can make tons of these ahead of time, individually wrap in plastic wrap, place into a freezer bag, and freeze.  Pop in microwave to warm or in oven.  Yummy!

Shrek or Hulk Smoothies- Another popular quick and healthy back to school breakfast option are you guessed it green smoothies.  It literally takes about 3 minutes to make! Just add 2 cups baby spinach, 1 frozen banana, 1 cup peaches (fresh or frozen), 1 cup pineapple, 1 teaspoon spirulina powder, 1 tablespoon chia seeds, and enough water to mix in your blender. Blend until it’s perfect for you.

If your hubby or kids can’t get past the green color use ½ cup of spinach and 1 cup of berries to make it purple or red. 

 For 6 more quick and healthy back to school breakfast ideas head on over to FitMomsFitKidsClub.com for some of my family favorites!

What’s YOUR favorite fast and healthy back to school breakfast?

Want a Simple Secret to Good Health? Skinny Dip!

Summer is almost over so I think it’s about time I told you one of my secrets. I love a good skinny dip.  No, not swimming in the nude silly.  I love dips that are yummy and healthy treats!  My husband loves dips, and knowing that I’m feeding him something that’s good for his body makes us both feel great.

Annett’s Top 3 Skinny Dips!

• Hummus-  One of my favorite “skinny dips” is a simple smooth hummus.  It’s a traditional Middle Eastern dip that takes the edge off, especially on a hot day.  Coupled with a plate full of veggies, hummus just cannot be beat. 

This dip is made from garbanzo beans, also known as chickpeas, which are legumes full of protein. It also includes olive oil, which can help regulate cholesterol and protect the heart.  Garlic is another amazing ingredient in hummus that is currently being used to help combat cancer and helps reduce the risk of heart disease.  This skinny dip contains several vitamins and minerals such as vitamin B6, magnesium, calcium and more.

• Guacamole- My husband always says he thinks we have some Latin blood in us because we LOVE all types of Latin food.  One of my favorite dips is guacamole! A few years ago on an excursion in Mexico I learned to make authentic guacamole in a cooking class.

 Avocado is the main ingredient in guacamole.  It is an amazing healthy fat.  Guacamole is a good source of vitamins as well, with vitamin C, B6 and K.  This skinny dip’s nutrients can help with things like having healthy bones, production of red blood cells, and helping to decrease the risk for cardiovascular disease. 

• Southwestern Layered Dip-  There are many versions of this dip. Some have 5 layers, 6 or 7, but they all have a few things in common- beans, cheese, and veggies.  The recipe that I like includes salsa, no sodium refried beans, lettuce, tomatoes, and avocado on top.

This low calorie, low fat, low sodium, low cholesterol, gluten free, high fiber treat is packed full of flavor.  Make sure you put the correct portion on your plate, because you are going to want more.  By modifying the ingredients swapping out things like Greek yogurt for the sour cream, and nonfat beans for the full fat salty ones, and making your own guacamole, you save your body from a lot of excess junk.  It’s so easy to make, you can even make your own homemade corn chips to go with it! Check out this great recipe for the dip and chips here.

I hope you will start to skinny dip as well.  These are great fast healthy treats that you can have any day. No need to wait for a special occasion. I have hummus a few days a week at my house. You can rest easy knowing that you are doing your body good.

What’s your favorite “skinny dip”?

 

10-Minute Express Workout

Time and money are the two most common excuses given when someone is asked why they don’t workout. Last week I shared tips on how to get fit without a gym membership.  This week I’m getting rid of your second excuse, not having enough time.

When I tell people that they can complete a good effective workout in just 10 minutes they look at me like I’m crazy.  The truth is, you can! There is no need to spend an hour walking on a treadmill daily.  Small bursts of exercise can help increase your metabolism and your heart health.

Don’t let the lack of time stop you from exercising. My husband Byron always says, “Do what you can, with what you have, right where you are.”  If you only have 10 minutes and nothing except your body, you can still workout.

In this workout plan I have included all of your major muscle groups.  A little cardio and strength training make this express workout complete so you can feel great on your busy day. This workout is not designed for you to do on a daily basis.  It is for those special days when you don’t have time to do anything else.

As with any new exercise routine always check with your physician to get their approval before beginning.  If you feel pain or extremely uncomfortable at any time please stop immediately.

Annett’s 10-Minute Express Workout

1 minute Jumping jacks

15 seconds rest

1 minute Mountain Climbers

15 seconds rest

1 minute Wall Sit

15 seconds rest

1 minute Burpees

30 seconds rest

(Smile you are half way through!)

1 minute Walking Lunges

15 seconds rest

1 minute Push-Ups

15 seconds rest

1 minute Burpees

15 seconds rest

1 minute Plank

For demonstrations of these exercises you can look for examples at my favorite place for learning things quickly Youtube.com.  If you have any specific questions please message me via Facebook or ask below.  

Do you have a favorite quick workout routine?  

Have a fit day,

Annett

Get Fit Without A Gym Membership

In my job as a body transformation coach it’s only natural that I ask my clients about their workout routines.  I don’t know why I am still surprised that many of my clients don’t have one. 

The top two reasons I hear are that they don’t have money for a gym membership, or they don’t have time to exercise.  Today I’m going to tackle the first issue, and next time I write I will give you a 10-minute workout that will help you lose that excuse too.

Let’s go outside of the box as we explore several ways for you to get fit without the dreaded gym membership. To be honest with you, I rarely workout in the gym. In fact, this year alone, this pro athlete and Olympian has only stepped into a gym 3 times!  The only reason I did that was to help a friend.

What’s a girl to do?

Get Out More:  The great outdoors is a terrific place to start your fitness journey.  Go hiking with your husband, or just walking through the neighborhood together.  Take a dip at your local community pool.  Head to the nearest park and make up a fun obstacle course adding in push-ups, sit-ups, and pull-ups using the playground equipment. 

Play More:  My husband and I took ballroom dance classes for 8 weeks one year. Did you know you can burn 175-500 calories per hour dancing? It was the most memorable time of our lives, and we were getting fit at the same time!

Sports like volleyball, golf, and tennis are fun and help you burn tons of calories without you knowing it.  Other activities like roller skating and jump roping can help you get fit really quick.  Check out your city calendar for local leagues and teams. Nostalgic games like dodge ball and kick ball leagues are popping up everywhere. What’s more fun than that?

Home Work:  The way I’ve gotten in shape for the last 7 years has been mostly by doing DVD programs. I LOVE them! It’s like having my own personal trainer at home.  I don’t have to worry about costly gym memberships, or babysitters, and I can press play whenever I want. 

If you like to ride a stationary bike, stair climber, or run on a treadmill you can often find them cheap at garage sales.  Personally, I like to follow a plan.  You can find free workout plans online, via phone apps, or by asking me,  that can help you get in shape from the comfort of your home.

How do you get fit without a gym membership?  I’d love to know below.

Have a healthy day,

Annett

How to Juice Up Your Water- DIY Vitamin Water

Water is one of the best things you can include in your diet daily.  It’s refreshing, and calorie free. The worst thing about water is after awhile it gets boring. I’m here to help your water go from blah, to ahhhh.

What’s a girl to do?? Juice up your water and make your own refreshing tasty vitamin water.

Before I tell you how I juice up my water by making it delicious, and even more nutritious, let me tell you about some of the wonderful benefits of water. 

1.  Weight Loss

Drinking water doesn’t make you lose weight. But, when you swap out your sugary drinks and replace them with water you can lose weight. Here’s how.  A typical soda has about 140 or more calories in it, not to mention other junk your body doesn’t need, like sugar.  By cutting out just one soda or sugary drink a day you can save yourself almost 1000 calories a week! If you drink two less sugary drinks a day, you can save yourself almost 2000 calories a week! In a year you could lose at least 15lbs by just stopping your soda or juice habit and substituting it with water daily!

2.  Basic Functioning

Your body has about 60% of water in it.  It is a vital part of your existence. We need water for several reasons.  Water protects our internal organs, flushes waste from our vital organs, lubricates our joints, and regulates our body temperature among other things.  We can live weeks without food, but you can only live about 3-5 days without water. (Don’t test this.)

Most people think about replenishing water after a tough workout, but we lose water all day long.  Our water supply decreases through many ways, including sweat, urine, and even breathing.  When you feel thirsty you are already on the road to dehydration. You would have already lost 2-3% of your body’s water when you feel thirsty.  You may think you are as sharp as a tack, but your physical coordination as well as your mental performance becomes impaired before your thirst kicks in.

How Much Water Should I Drink?

We’ve all heard that we should drink 8 glasses of water a day.  I don’t disagree with that statement, but I believe that should be your starting point.  Check out my post that tells you how much water you should be drinking daily, and how to calculate the amount of water YOU really need. There are many factors to determine this so make sure you find out the right amount for you.

Juice Up Your Water! Homemade DIY Vitamin Water.

No one needs to suffer through drinking eight or more glasses of water a day.  You can have delicious water that makes you want to drink more!  You can even make your own electrolyte water and get rid of your sugary sports drinks. Below you’ll find some of my favorite drinks that not only will hydrate you, but will add some extra nutrients as well, naturally, without any sugar added.

You can use a regular pitcher like I do, or a cool filtered infuser one.  I have also seen individual infuser cups that you can take on the go.  Just add different types of fruit, veggies, or herbs to your water and voila, no more boring water.

Great Tips

• Use filtered water.  You know, less toxins.
• Cut your fruit into thin slices or chunks. Use as much or as little as you like. Flavor will vary based on how much you add.
• Once you drink it all, you may refill (if your ingredients are not spoiled).
• Mix and match. I will give you some of my favorite combinations, but create your own concoctions and share your favorites here!
• Typically I leave my water in the fridge overnight.  If you are in a rush a shorter time will do.
• Drink water daily, and smile, you are getting extra nutrients this way!

Annett’s Favorite DIY “Vitamin Water” Blends

Orange, Lemon, Lime

Watermelon and Basil (or rosemary)

Strawberry and Lemon

Strawberry and Mint

Cucumber and Basil (add lemon to mix it up)

Raspberries and Mint

Blackberry and Sage

What are your favorite fruit, veggie or herb water combinations? Tell us below.

Is an Alkaline Diet For Me?

Why do I want to be Alkaline?

When measuring something for its acidity or alkalinity you check its pH level.  Different parts of your body function at different pH levels.  Generally speaking you want your body to be at a neutral, or alkaline state.  It is thought that you can alter your body’s blood pH level by the foods you eat.

Your body is balanced when its pH level is between 7.35 and 7.45.  When it’s not between this narrow window your body is more stressed, and it must work hard to bring it back into balance.  The more acidic our bodies are the harder it must work, and the more your body is at risk.  Your body is weakened and more susceptible to disease when your body is highly acidic. 

How to Get Balanced?

Eating a diet high in fresh vegetables, fruit, seeds and nuts is the best way to help restore balance to your body.  A typical Western diet, is chock full of bad protein, dairy, and highly processed foods that make our bodies more acidic.  Our disease rates are extremely high because we tend to eat tons of processed and refined foods.  When we do this our bodies become weak and become breeding grounds for disease. 

There are certain foods that are considered acid forming foods that are okay to consume if you stick to the healthier options. Foods such as legumes, beans and whole grains would fall into this category.  If you eliminated most processed (packaged) foods you will be heading in the right direction. Also, because organic foods lack the chemicals from pesticides that are acid forming, it’s best to stick with organic foods as much as possible. 

Reports are inconclusive on whether or not an alkaline diet really works.  A report in the Journal of Environmental and Public Health in 2012 had mixed conclusions. Most agree that eating a diet full of veggies, fruit, and plants, cutting out processed junk and sugar should help you live a longer and healthier life. 

What’s A Girl To Eat?

Here’s where it can be confusing.  As you know lemons and apple cider vinegar are acidic, but your body metabolizes it as alkaline which means it helps to balance the body.  Other things like cranberries, which I love in my salad, and garbonzo beans are listed as acid forming.  But, it doesn’t mean you can’t ever eat acidic foods. Some people say eat a 80/20 alkaline to acid ratio, and others say eat a 60/40 ratio. 

There are many pros to eating an alkaline diet.  You can’t go wrong adding more alkaline foods such as kale, coconut oil, almonds, broccoli, asparagus, beets, avocado, blueberries, grapefruit, lentils, pumpkin seeds, and green tea to your diet.  There are many more alkaline forming foods you can add to your diet. Check out my food chart over at FitMomsFitKidsClub.com to see other foods that can help you become less acidic and more alkaline. 

Lose Weight & Look Great: The Benefits of Apple Cider Vinegar

Over the years apple cider vinegar has been used for many different reasons.  From cleaning a pot, to making pickles, and dying Easter eggs, people have used it faithfully.  Many home remedies have been passed down through the ages from fighting acne, to fighting fat.   It can even help you get swimsuit ready just in time for summer!

Today we’ll look at some of the benefits of apple cider vinegar as it pertains to your health and beauty.

As with most folk remedies, many have not been thoroughly tested.  But, there are a few tests that have been done with apple cider vinegar (or ACV as it’s also called) that give a glimpse of hope that some of the claims made by our ancestors of this product may be true.  We are still in the beginning stages of finding out what apple cider vinegar really can do. (Note: As with all health programs and advice, please consult your doctor before starting anything new.)

Apple Cider Vinegar may help with the following; diabetes, lowering blood pressure, lowering cholesterol, killing or slowing the growth of some cancer cells, and weight loss.

Folk remedies to some common problems:

Post Workout: Feeling fatigued? Apple Cider Vinegar contains potassium and enzymes that may help you get the post workout energy you are looking for.  It has amino acids that can possibly fight the lactic acid build up your workout caused.  Try adding a 1-2 tablespoons of ACV to a full glass of water or even your smoothie. 

Indigestion:  Stir 1 teaspoon of honey and 1 teaspoon of apple cider vinegar into a glass of warm water. Drink 30 minutes before you dine on food you will be “indulging” in like a buffet or birthday party dinner.

Sore Throat: When your throat starts to tickle, try ACV to stop it in its track.  A lot of germs can’t thrive or survive in apple cider vinegar.  Mix ¼ cup warm water and ¼ cup of ACV and gargle it every hour.

Beauty Uses for Apple Cider Vinegar:

Skin Toner: ACV helps to balance your skin’s natural pH levels.  The beautiful Scarlet Johansson uses it to wash her face.  For sensitive skin a 1:4 ratio of ACV to water is a good place to start. If you have a pimple, apply full strength with a cotton swap straight onto the pimple. 

Natural Hair Conditioner: That’s right your hair can look shiny and beautiful using apple cider vinegar. Commercial shampoos strip your hair.  Using an ACV rinse can remove buildup, and help with dandruff issues too. I dilute my ACV with water and use a spray bottle to apply. I let it sit on for a couple of minutes and then rinse out. I also use it on my daughter’s hair which is very curly and kinky, it helps to detangle her hair.  It has been a miracle for us. No more tears, for me or my daughter,  when I comb through her hair.

Don’t worry the smell dissipates. You won’t smell like an all you can eat salad bar.  Your body on the inside and outside will thank you for it.

So go on…live your healthiest life!

Annett

How To Eat Out On A Diet

Has this happened to you?  Friends of yours invite you out to dinner and you are on a diet.   Your heart starts beating faster the closer the time comes.   They choose an all you can eat brunch, and now you are sweating bullets.  The options are vast.  Smells overtake you.  You begin to feel like you have absolutely no control.

Eating out can be a scary thing when you are on a diet.  But it doesn’t have to be.  Below are some of my best tips to help you stick to your diet when you go out to eat. 

CHECK IT OUT

Whenever you are going out to eat look for the restaurant’s menu online.  Checkout all of the meal options to see if anything they have will fit into your diet plan.  Look for the nutrition stats.  Make sure you note how many calories the meals have. Stay away from meals over 500 calories.   

START HERE

Many restaurants today have a section in their menu specifically for those who are trying to make healthy choices.  The meals will usually have less calories, less fat, be low carb, or even vegetarian.  Always look in this section first. 

DECIDE NOW!

After checking out the menu at home, decide before you enter the restaurant what you will be ordering.  Making a decision ahead of time helps you not to be tempted with family and friends. 

SKIP STARTERS

Restaurants want more of your money, and they usually help make us fat. Do yourself a favor and skip the appetizers.  You don’t need the extra 1900 calories in the Bloomin’ Onion, nor the 140 calories each in OG’s breadsticks.  Make your wallet fatter and tummy thinner by skipping the starters.

HELP I’M AT A BUFFET

When at a buffet always fill half your plate with salad.  Choose a light dressing.  The next quarter should be filled with veggies that aren’t smothered in sauce, and possibly a little bit of grains.  Finally, find lean protein options and eat only about 3oz of it if it’s meat.   

BOX PLEASE

Restaurants today serve portions that are 2-4 times larger than you should be eating.  My favorite tip is for you to ask your server for a to-go box as soon as you place your order.  Ask them to bring it out before your food.  Once your food arrives, check out how beautiful it looks.  I know you want to take your Facebook or Instagram picture.  Go ahead and do that, and then place half of your order (sometimes more of it) into your take home box.  Place it on the seat next to you, or ask your server to put it in the back until you are ready to leave. This way you will only eat what is currently on your plate.  You’ll be set up for success so that you will not overeat. 

TWO ARE BETTER THAN ONE FOR DESSERT

The great thing about having a husband and friends is that you can always share with them.  For diet success order one dessert and split it with your best mate.  Your waistline will thank you for it.

6 Tips to Getting Swimsuit Ready

Can you believe it? We just welcomed spring, and summer is knocking on the door.  You know what that means? Those layers you’ve been hiding under are going to have to come off.  Shorts, tank tops, and swimsuits are already flooding the stores.

What’s a girl to do? Embrace the truth, and get to work.

Here are 6 ways to help you get swimsuit ready.

1. Boost your metabolism

There are many ways to boost your metabolism. A quick and easy way is to drink a glass of water with 1-2 teaspoons of apple cider vinegar in it every morning. It also helps alkalize your body, and works as a natural appetite suppressant. Choose raw unfiltered ACV.

2.  Dump Whites and Processed Foods

Believe me, I like a bag of chips and white pasta as much as the next gal, but if you want to get swimsuit ready, it has got to go.  Anything you are eating that’s made with white flour like bread, pasta, cookies, and crackers – stop eating immediately. Replace these with whole grain and 100% whole wheat foods.  If it has more than a few ingredients on the package, step away.  If you can’t pronounce it, don’t eat it. That’s my rule.  Instead go for tons of veggies, greens, and fruit. Eat cellulite-fighters such as citrus fruits and berries.  Also eating natural diuretics like lemon, green tea, and cucumbers are good choices to help you get rid of bloating.  Eat the foods on the perimeter of the grocery store for best results.

3.  Morning Workout

Did you know that 90% of people who workout consistently do so in the morning? A morning workout can get your metabolism moving for the rest of the day.  If you want to get swimsuit ready you MUST put in the work. I wish it just happened, but it doesn’t.  I have my clients schedule their workouts for success. Make an appointment with yourself and don’t break it. Don’t just do cardio, add strength training to your routine. If you need help or ideas feel free to ask me.

4.  Drink More Water Than You Think

Most of us do not drink enough water. We walk around slightly dehydrated.  A lot of times we think we are hungry, but we are actually thirsty.  Another thing we tend to do is drink our calories.  To get ready for summer make sure you drink at least half of your body weight in water each day.  By cutting out sugary juice, and soda you can lose a few pounds from doing this alone. Check out my secret  to drinking enough water daily.

5.  Buy a Great Swimsuit

It’s healthy to lose 1-2 pounds a week. Summer is coming fast and some of you will not have achieved your goals because your goals may be larger than others.  Don’t fret, if you don’t get all the weight off that you need, the next best thing is to buy a great swimsuit. Make sure it flatters your body in all the right spots.  Highlighting you and your husband’s favorite parts. A cute wrap is also a must. 

6.  Be Confident

Being swimsuit ready has a lot to do with being confident.  If you are feeling self-conscious it will show.  Stand up tall and relax.  You are special, and you are beautifully and wonderfully made.

Have a fit day!

Annett

Earth Day: Going green and getting lean!

Earth Day is a time where we get together at various events to show our support for environmental issues, trying to make the world a better place. We have one planet to live on and it is our duty to protect it. 

You may not be an environmentalist, or someone who geeks out over going green.  Don’t drive a hybrid? No worries you can still do you part. Below you’ll find 3 green ways to do your part on Earth Day and beyond. Because really, Earth Day is really every day isn’t it? We must do our part to save our planet.  Not only will you be going green, you’ll thank me because you’ll be getting lean!

Go Green

One way to help our environment is to go green. I don’t mean recycling paper and cans, though you should do that too.  I’m talking about eating more greens, fruit, and vegetables.  Did you know that by eating a vegetarian diet you could extremely decrease your carbon footprint? By eating a vegan diet, eliminating dairy as well (milk, cheese, butter, etc…) you can decrease it even more!  Want to do even more? Eating raw foods will help save energy that your oven, stove, or microwave would have spent.  Plus your body will thank you for it!

Here’s a little green fact for you- 70% of the deforestation of the Amazon is to provide land for cattle ranches.

Come Back Home

If you have a busy lifestyle like mine, it is so easy to eat out. In fact, one survey noted that Americans eat out about 5 times a week.  I find that quite surprising, but when I think back to the days when I used to eat out a lot, I did eat a few lunches here, a breakfast there, and maybe a dinner out too. So that would equal 5 times a week.  Now that I desire to live a healthier lifestyle, I cook 90% of my meals at home.  By eating at home you can chose organic local foods, and you can help the environment by not driving all over town.  You can also use your scraps to compost! Leftovers can be used to make another meal. Best of all you can greatly improve your health and shrink your waistline at the same time. Reducing your carbon footprint while fighting fat at the same time! 

Stick Around

Shopping locally not only saves time, but also helps the world.  Farmers markets and food co-ops get their food locally.  Your food doesn’t have to travel half way around the world to get to you.  It also doesn’t have to come from across the country if you shop for local and seasonal items. 

Try to make just one shopping trip a week by planning your meals ahead. This also helps you to plan to eat healthy balanced meals.  If you are missing an item for your bran muffins, go meet your neighbor and ask them for that teaspoon of baking soda.  Don’t drive two blocks to the store for one item.  Borrow it, or walk or ride your bike.

Just Move It

One of the biggest blessings in disguise for our family was when our car broke down and we had only one car. My children and I rode our bikes to the store, library, park, even to piano lessons.  If possible reduce your transportation footprint by using your body, skates, scooter, or bike to ride around town. 

What things are YOU doing to protect our world?

Have a Fit day!

Annett Davis @FitWithAnnett

Olympian, Body Transformation Coach

Tasty Spring Fruit Everyone Should Try

Spring is the beginning of the best 6 months of the year in my opinion for amazing fruit.  There are so many wonderful fruits to try that are chock full of nutrients your body craves.  Check out this list of my top 5 spring fruits you’ve gotta add to your plate or shake this season. Time to add some YUM back to your diet.

Blueberries

Who doesn’t love blueberries?  They are sweet, juicy, and tasty! These little berries are packed with goodness.  One cup gives you about 14% of the daily dose of fiber you need.  It’s full of vitamin C, and it’s high in antioxidants. In fact, it’s one of the highest ranked foods in the antioxidant category. You can add them to your shakes, pancakes, cereal, or just grab a handful and throw them in your mouth.  A favorite treat of my family is my banana blueberry bread recipe.

Avocados

I think it should be called the green goddess. This creamy fruit has anti-inflammatory properties, promotes eye health, helps maintain a healthy heart, and helps regulate blood sugar levels. They are also rich in folate, and vitamins B, C, and K.   Avocados are great in salads, on sandwiches (instead of mayo), and even thrown into smoothies. My favorite is my homemade guacamole. 

Lemons

Lemons have many health and beauty uses.  It’s a great natural source of acid, and is high in vitamin C.  Great for digestion, lemons may help fight off ulcers from the antibacterial properties it has helping to balance your body out.  Here’s a Dr. Oz recipe to help you with digestion and constipation. Mix 1 cup of hot water, ¼ cup lemon juice, 1 tsp ground flaxseed together and drink.

Strawberries

One of the easiest things to grow if you are thinking of starting a spring garden, strawberries are one of my favorite things to eat! One serving of eight medium strawberries provides 160 percent of the recommended Daily Value. According to the California Strawberry Commission, a serving of strawberries provides more vitamin C than an orange! I love strawberries on salads, in my shakes, mixed in Greek yogurt, and to make a delicious strawberry lemonade. 

Apricots

Time for me to be honest with you.  Apricots are not my favorite fruit. But, I felt I couldn’t neglect it  because of my tastes. They are full of beta-carotene which is great for your eyes.  It’s another fruit with a good amount of vitamin A, C, and potassium.  People with anemia find it helpful to eat apricots because of its iron content.  It’s also helpful with constipation due to its fiber. When I do eat apricots I prefer them dried or I make them into preserves. 

What are your favorite ways to enjoy these fruits?

Have a Fit day!

Annett Davis @FitWithAnnett

Olympian, Body Transformation Coach

Best Tips for a Successful Vegetable Garden

 

Have you ever planted a tomato plant with the expectation of getting a ton of fresh tomatoes for your summer salads only to harvest about 6? Have you ever planted beans because your friend said they were easy only to see dead leaves and not one bean on it! Have you ever planted cucumbers next to anything else only to find that it took over your garden and now you have nothing except 8” cucumbers in your garden?

I raised my hand on all of the above, because just about every mistake you could make when it comes to gardening I’ve made!

Am I an expert? Nope. Have I learned from my mistakes? Yes I have. I’d love to share what I’ve learned with you so hopefully you won’t make the same mistakes, and instead you’ll have a great healthy garden.

Give Me Some Room Please!

When planting your vegetable garden please pay attention to the little tabs that are stuck in your miniature plants.  Or, if planting using seeds please read the back of the seed packet.  If you are like me, you probably have ignored those all together and instead just stuck the stuff in the ground.  Big mistake! Take heed of the spacing requirements.  If it says plant 3’ apart do it.  Learn from my errors.  If you plant them closer than the packaging says your plants will grow so large that they block the sun from other plants, or their large leaves or vine nature will spread and cover other plants that you have, thus killing them.

Enlighten Me

Once again it’s important that you read your packaging on your seeds or seedlings.  Plants require different amounts of light from full sun, to partial shade and everything between.  If your plant is a full sun plant and you don’t give it enough sunlight it will not thrive. A plant that needs little sunlight that is exposed to full sunlight for 12 hours a day will die because it has been given too much light. Make sure you check your yard to see which spots receive certain amounts of sunlight and for how many hours a day it gets before planting your garden.

All Dirt Is NOT Created Equal

I used to think that you could just go into a backyard, dig a little hole, plant a seed, and a garden would grow.  Boy was I wrong!  There are so many variables of dirt in different parts of the country.  It’s important to know what type of dirt you have. I don’t have the space to write about how to make sure you have great soil here.  To find out all about types of soil, compost, preparing the soil, mulching, and more you can find tons of info here.  My kids actually helped me to prepare the soil for our first square foot raised garden from the book “Square Foot Gardening” using a mixture of several organic fertilizers, vermiculite, and peat moss. This year we’ll use the compost we’ve made over the year to add to it.

Tips From Victoria Davis on How To Grow A Garden (almost age 5)

Want more tips on growing a successful garden? Just listen to my daughter, she’ll tell you. If you want a dose of cuteness or need to smile today, you’ve got to check this out! This is totally unscripted. She’s speaking from the heart about our garden. Enjoy! “How to Grow A Garden by Victoria Davis.” 

What gardening mistakes have you made? What will you plant in your garden this year?

Have a Fit day!

Annett @FitWithAnnett

Olympian, Body Transformation Coach

How to Stick to Your Diet at a Buffet

If you are like me you have a love hate relationship with all-you-can-eat buffets.

On one hand you love having 500 choices of food items. But on the other hand you realize how awful you’ll feel if you eat too much, especially if you are on a diet. 

It’s tough to visit a buffet and not overeat. Some would say it’s darn near impossible.

With all of the options and temptations sometimes I feel like it’s a miracle if I come out without a belly ache and being able to walk upright with my pants still buttoned.

Some may think that because I’m a virtual fitness coach that eating out is easy for me. That couldn’t be farther from the truth. I LOVE food.  I love to eat.  Sometimes it’s hard, even for me not to over do it.  

I’m going to share my secrets on how to stick to your diet at a buffet, because I want you to succeed and meet your fitness goals.

Buffet This Way

• Don’t go often. The best way to survive the temptation of a buffet is to not step foot in one in the first place. This tip alone can save you from some unwanted pounds. When going out choose places that have smaller portions. I recommend not visiting a buffet more than once a quarter. 

• Use small plates. Usually there are dinner plates, salad plates, and desert plates. When making your meals go for the medium sized plate. This tricks your brain into thinking you are eating a lot more, when you are actually eating the perfect size. 

• Start healthy.  In a study at Cornell University, those who began with healthier options (think yogurt, fruit, salad) ended up serving themselves 1/3 less overall than those who went for more decadent food items.  When making your plate put healthy food options on it first, you’ll eat less food by the end of your visit.

• Check it out.  The first thing you should do before even picking up your plate is to walk around the entire buffet. Scout out the healthier options and go for those. People who take a look around the buffet first usually eat less than those who don’t, and they make better food choices. Sure you can pick a decadent item, but just pick 1-2. 

• Share a sweet.  If you have a sweet tooth like I do, share a dessert plate with your man. Let him pick 2 mini treats, and you pick 2 as well. Most buffets have mini desserts so split them in half and enjoy.  You’ll enjoy a “taste” of everything and not feel like you’ve missed out on anything.

• Drink plenty of water.  You’ll already be loading up on calories with the food, so don’t add extra calories with your drink. Ask for a water cup and tell your server to keep it coming.  Not only will you save money but you’ll also be filling up your tummy with a calorie free drink so that you’ll have less room for the other calorie rich foods at the buffet. 

Remember that this is one meal. It doesn’t have to blow your diet. Drink plenty of water, share your treats, use small plates and chew slowly. Think of it as a regular restaurant where you can’t get refills. Have a game plan going in.  If you start by scoping the buffet for the healthy options and putting them on your plate first you’ll have a much better chance at coming out pleased with yourself. 

HEALTH & FITNESS