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Feeding your skin

29 Jun

I’ve never struggled with my weight, being an athlete if anything my only worry is becoming too small, or having a caloric imbalance. I have to admit, and I’m sure alot of you can agree with me, sometimes it’s hard to know how much you have to eat after say a hard track practice. Anyway, the primary reason I eat pretty healthy is for my skin! I’ve never had acne per say, but I do suffer from a dull complexion and a less then stellar skin feel if I eat too much of the white stuff. ( aka, processed sugar, flour, ect.)

We all know that including the rainbow in our diet is good for us! As well as plenty of berries, carrots, dark leafy greems, and whole grains.

Healthy fats are also really important! Almonds, cashews, olive oil, and walnuts are all fantastic for skin!

Skin boost: Sun Blocker

Almonds are stuffed with vitamin E, which helps defend against sun damage. Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Source

How to get it: Almond smoothie!

Recipe: here

Skin boost: Wrinkle Fighter

Sweet potatoes. They’re loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent. Try papaya and carrot, too.
How to get it:
(11 of 22)

Source: Edible perspective!

 

And of course, the easiest way to eat your leafy greens: GREEN MONSTER

IMG_8292

source: Oh she glows

Body Solid Workout

17 Jun

Play on body rock! I love body rock, but I don’t really like using sandbags, or  pull up bars.

 This is a two part work out. The first being a cardio based circuit meant to be completed as 45 seconds ON 15 seconds OFF. Run straight through 5 Times! ( atleast thats what I did)

Squat  jumps

Burpee with pushup

Lung Jump

Squat with Heavy Kettle Bell

Part Two is Weights + core

Circuit One: ( 12 x 3 times)

shoulder Press

bent over kick backs ( 12 each arm)

triceps extension

Circuit two:

Lunges with one leg on bench

Hamstring curl

squats

Circuit 3:

Upward row

“turn and punch” hold weight straight out in front with both arms turn to the side and keep weight extended. Repeat.

Wood choppers

Abs:

 2 min plank

1 min side plank ( each side)

1 min forward plank moving legs out and back in ( like they do in Body pump)

25 of the following: ( straight legged, crunches, dead bugs, leg raises,  kick, and bike!)

Done! Whew, felt good!

Summer of Strawberry pickin’

17 Jun

 It’s the start of summer over here, and I couldn’t be happier. The last few days have been filled with ( cell pictures ) sorry!

Pancheros


Starbucks- I take a coffee with no milk on ice, and the boyfriend takes the BRIGHT PINK strawberries and cream with whipped topping. Wimp? 😉


There’s also been lots of time with friends!

I’ve had to drive TWO hours up to the state soccer turniment for three days in a row. But, because car rides are never boring with good friends I don’t really mind!

My hair went from this:

To this:


There’s also been some STRAWBERRY CUPCAKES. These cupcakes are really different from the traditional pink box mix. I used Elenas recipe from her book Gluten Free Cupcakes. They use coconut flour, no sugar, and no butter! It also calls for 4 eggs, to 6 cupcakes! I’m not the biggest frosting person so I Opted to leave these as is. Thinking they could be topped with jam, powdered sugar, or even in a bowl with ice cream if you want to be really crazy!

Also, might I mention I broke the car? We drove way out into the back roads so I could drive ( I’m to scared to get my license.. haha )

I got in the front seat.. and it wouldn’t move. We had to get a ride from a farmer!

 Lots of pool time too

This is not fair.. Why do sprinters get such good abs?

Mine vs. hers.

Fail.

🙂

The devils workout

14 Jun

 I’ve dabbled in cross fit and kettle bell training. I’ve gone through periods of being obsessed with both, but due to my love of long runs and heavy lifting I don’t do it exclusively.

Source;

Kettlebell and kettle ball training use the entire body for virtually every movement pattern, enhancing strength, balance, and hand-eye coordination. Kettlebells and kettleballs also strengthen the body’s seat of power, the hips, and with a well-developed hip drive, athletes can improve any skill that requires power, such as running or jumping. Besides developing strength and power, kettlebells also add intensity to cardio workouts.

The following is a workout I usually do twice a week. Once by it’s self, and the other time following a 4-5 mile run. The point of this workout is to NEVER set the kettle bell down. There is Four circuits.  Each circuit has 2 exercises, meant to be preformed for alternating 30 second intervals.

Warm up: ( preform 3x through, no rest )

50 Kettle bell swings

50 alternating kettle bell swings ( single arm, switch hands at highest point)

25 single arm kettle bell swings

50 kettle bell squats ( hold by the horns )

Circuit One: (30 seconds per exercise, 4 times through, no rest. Because you need to do EACH arm 4x that means you actually go through 8 times)

Kettle- bell shoulder press (single arm, switch every set)

Kettle-bell wood choppers 

Rest: Kettle-bell swings easy 30 seconds

Circuit Two: (4 times through entire circuit, 30 seconds per exercise )

Forward lunge + shoulder press ( left leg forward, right arm press into deepest part of lunge)

back ward lunge + shoulder press

Forward Lunge + shoulder press ( right leg forward, left arm press)

Back ward lunge + shoulder press

Rest: Kettle-bell swings easy 30 seconds

Circuit Three: (4x through, no rest, 30 secs each )

Kettle bell push up + side plank on bell. ( One hand on kettle-bell one on floor, do a push up, then go straight into a side plank while hand is still on the bell)

Kettle bell row

Kettlebell push up + side plank ( other arm)

Kettle bell row ( other arm)

Circuit four: ( 4x through, each 30 seconds, no rest)

Brazilian Crunch ( hand still on bell, bring opposite leg to bell and extend back)

Kettle-bell squat thrust

Kettle bell 200:

10 around the worlds each way

10 twist and punch on each side
20 wood choppers

20 of the following: ( with bell)

straight leg crunch with bell

russian twist

suitcase crunch

frog crunch

dead bug

Memorial day weekend

29 May

I’m going out tonight-I’m feelin’ alright
Gonna let it all hang out
Wanna make some noise-really raise my voice
Yeah, I wanna scream and shout
No inhibitions-make no conditions
Get a little outta line
I ain’t gonna act politically correct
I only wanna have a good time

The best thing about being a woman
Is the prerogative to have a little fun

Please Ignore the Cell phone pictures, I was having FAR too much fun to worry about carrying a camera!

This weekend included grad parties and everyone knows what that really means.. Pounding the little smokies and the cake! Aren’t my friends beautiful! I think it’s really funny I’m the only one NOT on dance team of all of them! I go for the quote “painful crazy sports”. * note, I’m the one taking the picture. so I’m not in it!

Soccer games braved in the rain. I’m lucky to have such amazing friends (gray sweatshirt is me!)

Cheering on the team that made state!

Far left on the second row is my number nine!

Partying with said boys. Graduates! * note, this is  under the influence. I did not partake 🙂

Black bean burgers with dad, lemon meringue gluten free cupcake,  my boyfriends cat jimmy, no that was not mid roll, he really sits like that, and tornado weather! Right by my house!

It’s weird thinking so many friends wont be coming back next year, but will be going on to bigger and better things. I wish all the graduates the best! I hope everyone’s having a blast whatever stage of life they’re in! Here is to living life. ” I live through words not metaphors” Kid cudi said it best 🙂

Here is to life! 🙂

Gluten Free Banana Bread

26 May

 I have to admit something… I hate bananas. Don’t kill me! However, when faced with a bunch that’s threatening to go bad, you have to do something! That’s how this recipe for Gluten Free banana bread was derived. Due to my gluten and dairy sensitivity this contains neither, however, you could easily omit the xanthum gum and use regular flour. Banana bread takes, on average, an hour to make. This took about 1 hour and ten minutes. At the end of the baking time you could smell a very yummy waft coming from the oven. Looking for a word to describe it I would say it smells fluffy!

Gluten-free banana bread

Recipe by Lightlygildedlily

1 1/2 cup sorghum flour

1/2 t xanthum gum

1 t Baking soda

1 t salt

1 t cinnimon

3 egg whites whipped until stiff

1 egg yolk

1/4 cup non dairy-butter

1 t vanilla

1 c brown sugar

1 c mashed banana

1/2 c goat yogurt

In the mixing bowl of a stand mixer whip egg whites until they form stiff peaks, set aside. Whip butter alone for about three minutes before adding 1 c. brown sugar. Allow butter and sugar to become fluffy beating on high. Add egg yolk, and vanilla.

In a separate bowl combine all dry ingredients, sifting before adding. Mash about 2 1/2 bananas in a small bowl and set aside. Once butter and sugar are creamed add dry ingredients on low, mixing until just combined. Add mashed banana, vanilla, and goat yogurt to bowl. Mix slightly and slowly. Stir in nuts by hand ( I used cashews).  Bake in a greased pan for 1 hour 10 minutes in a 350 degree oven. Allow to cool. Then slice and enjoy!

* note: sugar substitute can be used in this recipe. Adding agave when you add the egg could also work. Please feel free to adapt as needed. Also, adding chocolate chips, raisins, walnuts, and using sour cream instead of the goats milk yogurt could also work.