Hey 2014…WHERE Did You Go?? (A Pre-New Year Reflection)

December 28, 2014
Posted by ashleymichelle

WOW.

Another year gone by– just like that.

I know I say this every year, but as I get older, time really does seem to fly. I mean, it feels like just yesterday I graduated from college, moved to the city, went vegan, and started this blog. Now–4 years later– so much has happened in my life (both good and bad), but I feel like I’m finally on the right path and taking the right steps to become the person I want to be.

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.” –George A. Sheehan

Isn’t it funny how much things change?

People change. Relationships change. Priorities change. New friendships are forged, old friendship are revisited, and sadly some friendships just fizzle away. As time passes, it may be hard to remember why certain things seemed so important to us and why other things didn’t seem important enough. Regardless, no matter how much change takes place in our lives, it’s vital to recognize one little fact– when transformations take place, we’re not giving these parts of our lives up…we’re gaining something else much bigger. We’re unearthing a deeper connection to ourselves that will hopefully take us one step closer to realizing our dreams.

“We do not grow absolutely, chronologically. We grow sometimes in one dimension, and not in another; unevenly. We grow partially. We are relative. We are mature in one realm, childish in another. The past, present, and future mingle and pull us backward, forward, or fix us in the present. We are made up of layers, cells, constellations.” – Anaïs Nin

This year has been quite a year for me– and my life has changed a bit since my last New Year’s blog post. On the upside, I’ve had the chance to visit some wonderful places and see some wonderful things. I traveled to California and celebrated my 27th birthday at a delicious vegan restaurant outside of L.A., I enjoyed a sun-filled, tropical, Aruba vacation with my loving boyfriend, spent time with family and friends over the summer in beautiful Cape Cod, and enjoyed the “City that Never Sleeps” in all its holiday glory. I also had the chance to see four of my closest friends walk down the aisle and marry the loves of their lives (there really is no better feeling in the world than knowing that the people who you hold so near and dear in your heart now have their hearts taken care of for the rest of their lives ).

On the fitness front, this year has been extra exciting. I became a Spinning instructor at my gym, Healthworks Fitness Center for Women, and I finally took the plunge and am in the middle of pursuing my NASM Personal Training Certification. For a time I was diligently studying for the GRE, as I plan to pursue my Master’s degree in a health/fitness concentration at some point in the near future, but until I can decide 100% what field I want to be in (and seeing as I have none of those pesky science requirements completed before I can actually apply to any of the programs I am interested in) this chapter of my life is still a work in progress– something I am still learning to be okay with . I love nothing more than expanding my knowledge and constantly learning new things, and I am lucky that my passion (health and fitness) is an ever-developing field. This means I’ll always have something new to discover and share with all of you!

On the downside, this year has also had its challenges (but we’ll keep it light for today ). For starters, I have not devoted half of the time and energy I want and need to devote to this blog and my other writing prospects. My full-time job has changed quite drastically and while more responsibility and new challenges are privileges I gladly welcome, I have found that after stressful day at work and long hours on the computer, my creative energy starts running pretty dry (as I write this post, I am on my first real vacation since April– and those creative juices are finally flowing again! Woo hoo!). The funny thing is, this blog makes me pretty damn happy, and once I just sit down and start writing, I feel at home and I quickly forget about any stress that may be wearing on me. In actuality, I should probably be writing MORE to de-stress after a yucky day.

One of my goals for 2015?

Credit: http://www.keepcalm-o-matic.co.uk

KEEP WRITING BABY!

There are so many things I want to share and so many things I want to accomplish– including trying out and reviewing a variety of fitness classes in the Boston area (so far these past few weeks I’ve conquered BODYPUMP, SoulCycle, and Turnstyle Cycle!). I also plan to tackle some other group fitness certifications. I’d love to teach a variety of classes at my club and/or other local gyms. But most important of all, I want to challenge myself. Sure, taking on more responsibility at work, studying to become a NASM-CPT, and working towards graduate school are challenges in themselves…but I want to challenge my mind and body in a few different ways in 2015.

**First, I want to push my body to be stronger and fitter than ever before– and I want to do it the healthy way.**

Yes, I workout like crazy and eat healthy, but I certainly don’t get enough sleep and I certainly don’t always give my body all the recovery it deserves and needs (this personal training certification is teaching me so much already!). So this year, I vow to check-in and listen to my body and give it what it needs when it needs it a little more diligently this time around– I have a feeling the results will be surprising .

Second, I vow to be at peace with where I am now.

It’s so easy to get caught in up everyone else’s lives– who’s coming, who’s going, who’s accomplishing what and when. The truth is– NONE OF THAT SHOULD MATTER! Facebook and Instagram (of which I both use and love!) make it so easy to compare yourself to the rose-colored life presented by others– to worry about who’s buying a house, who’s getting married, who’s having kids, who has a kick ass job, who’s losing weight/gaining weight, and who’s making more money. The fact of the matter is, life isn’t a race– and for someone like me who is VERY competitive…I can easily get caught up in the whole “Keeping up with the Joneses” thing. But when I really step back and think about it– I realize what’s the rush? I’m on my way to becoming the successful, happy person I want to be and as long as I’m reaching my goals…I see no reason to want to be like anyone but myself . Everything is going to fall into place exactly when it’s supposed to.

Third, I want to bring a whole lot more LOVE into my life this year.

That means I’m focusing on what’s really important– relationships. Family and friends bring color to your life, and when you start to let those loving relationships fade away, the color fades too. I know it’s impossible to stay connected to everyone (and not every relationship is a positive one that deserves your time and attention) but it’s important to hold on to the people in your life who make you want to be a better person — both inside and out. I for one know I’ve (unintentionally) lost touch with some pretty spectacular and special people over the past few years. Life gets crazy, careers take precedence, people move, and time flies by. That’s why I’m making it my goal to fill my heart up with as many family and friends (and memories!) as I can this year. (Hey friends, wanna hang?! Reach out to me! ).

So what’s my plan for 2015?

Sit back and enjoy the ride!

.

Well… maybe we won’t sit

I have plenty on my plate to keep me busy, and of course I’ll keep you all informed about new developments along the way. But like I said earlier, time isn’t getting any slower and I intend to live and love every moment to the fullest. So cheers to 2015 everyone! Let’s hit our goals and make some great memories. You’re going to see (and hear!) a heck of a lot more from me this year .

Healthfully Yours,

Ashley Michelle

Hey prettyfitlifers! I LOVE to hear from you!

What do you want to see on Pretty Fit Life this year?

What kinds of articles/recipes/fitness tips?

Let me know!

The content on this blog is for YOU!

Build a Better Smoothie: A Step by Step Guide

May 4, 2014
Posted by ashleymichelle

CONFESSION:

I have a dangerous addiction…

**To smoothies, that is.**

Okay…so “dangerous” might seem like too strong a word, but that’s exactly what my smoothie concoctions are…dangerously delicious . In fact, I’ve rarely met a smoothie I haven’t liked. I mean, it’s pretty hard to make a mistake preparing something that gets pulverized into a drinkable form– no boiling, baking, sautéing, or julienne-ing necessary. Seriously. It’s pretty much the easiest snack, meal, or treat you can (quite literally) whip up!

Pressed for time? Make a smoothie!

Hungover? Make a smoothie!

Looking to revamp your diet? MAKE A SMOOTHIE!

Okay, okay. I know what you’re thinking– I understand how booties, baubles, and a killer pair of heels can make a girl go wild, but can a smoothie really be that exciting? In one word, YES! And after taking a quick trip to the grocery store you’ll be creating healthier, tastier smoothies while increasing their nutritional value in no time at all. JUST BEWARE– not all smoothies are created equal! If you’re not careful, your “healthy” beverage can quickly become a sugar and fat trap. But don’t worry! With a little guidance you’ll be drinking your way to heath and wellness. Thankfully, I’m just the gal to show you how it’s done .

Step 1 : Choose your base

(Ready to have your mind completely blown? THERE AREN’T ANY SPECIAL HEALTH BENEFITS OR NUTRIENTS EXCLUSIVE TO DAIRY MILK! You can easily get vitamins, minerals, protein, and healthy fats from a variety of non-dairy milks– and YES– this includes calcium. But buyer beware– make sure the milk you purchase is fortified, and ALWAYS choose the unsweetened version to avoid excess sugar).

Almond milk
Cashew milk
Coconut milk
Coconut water (coconut water contains a decent amount of sugar– take care to cut back on high-sugar fruit like bananas, mangos, figs, tangerines, cherries, and grapes when incorporating a base with high sugar content).
Hazelnut milk
Hemp milk
Oat milk
Soy milk
Water
Pretty Fit Note: Stay away from juice! If you are already adding fruit to your smoothie this will cause it to have wayyy too many grams of sugar and carbs (and not to mention calories) for one drink.

Organic nut, soy, hemp and oat milks are fantastic alternatives for those trying to cut dairy from their diet. Personally, almond milk is my favorite smoothie base. The creamy texture and nutty taste give my smoothies just the right consistency and flavor I’m looking for. Plus, almond milk is super low in calories (only 35 to 40 calories per cup in the unsweetened brands) and contains the calcium and vitamin D my vegan body needs! With any of the milks mentioned above, be sure to buy the unsweetened versions or you could find yourself unknowingly drinking over 15 grams of sugar before you even add anything else to the blender. Yikes! I also suggest taking a look at the ingredients list and aim to avoid purchasing milk with the ingredient carrageenan– a seaweed-derived texturizer found in meat, dairy, toothpaste, processed foods (even some organic products and infant formula!) which can lead to severe gastrointestinal inflammation among other health risks. My favorite (safe!) brand is Whole Food’s 365 Plain Unsweetened or Unsweetened Vanilla Almond Milk. (Research regarding the side effects of this controversial additive is still new but growing. I encourage you to do some research on your own, or check out some helpful links in my Sources List below).

Step 2 : Pick your greens

(Leafy greens –full of vitamins, minerals and disease-fighting phytochemicals– are some of the healthiest foods you could ever eat. Their high water content keeps you hydrated, while their high fiber content fills you up, lowers your blood-pressure, and lowers your bad cholesterol. For more detailed information about the specific health benefits of the greens below, visit this link).

Collard greens (rich in calcium!)
Cucumber
Dandelion greens
Kale (rich in calcium!)
Lettuce
Mustard greens
Spinach
Sprouts (Sprouts can contain up to 100 times more enzymes than raw veggies and fruit– this helps your body to extract more amino acids, vitamins, minerals, and essential fats from foods you consume– so eat up!).
Swiss chard
Turnip greens
Watercress

According to the latest dietary guidelines, the average person should aim to consume at least 2.5 cups of vegetables a day (Pretty Fit Note: For lettuces and other raw leafy greens, you would need to eat 2 cups to get the equivalent of 1 cup of vegetables). Now, for someone like me who eats veggies with every meal, hitting 2.5 cups doesn’t seem like much trouble, however, the majority of Americans don’t reach the recommended daily dosage–and that’s where I come in . Adding greens to your smoothie is the easiest and most painless way to help get proper the nutrients you need in one quick and easy swoop. I go through bags upon bags of spinach in one week alone– I find it’s the easiest to blend. Still weirded out by the green tint in your drink? Don’t worry! You’ll be adding so many other tasty ingredients to your smoothie you won’t be able to taste a thing– I promise. So don’t go holding back on me now! This is your chance to get a little nutrient crazy. Your body will thank you.

Step 3 : Get fruity!

(Fruit is full of fiber, vitamins, minerals, antioxidants, and phytonutrients that ward off disease and keep you healthy! The bonus? It will satisfy your pesky sweet tooth too! The natural sugar is a better alternative to the unhealthy, refined stuff.)

Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Guava
Honeydew melon
Kiwis
Lemons
Limes
Mangos
Oranges
Papaya
Peaches
Pears
Pineapple
Raspberries
Strawberries
Watermelon

Now it’s time for the fun part! The fruit you add to your smoothie really sets the flavor profile of your beverage– so don’t be shy…get inspired! If I’m craving something tasty and tropical, I’ll throw half a cup of pineapple and a few chunks of banana in the blender. If I’m feeling sluggish and run-down, I’ll make an antioxidant-rich smoothie with a cup of mixed berries and watermelon. If I want to detox my body and improve digestion, I’ll whip up my Green Superstar Smoothie using half of a pear and half of an apple. Just take care not to go overboard– fruit is full of fiber, minerals and nutrients that are good for you, but too much fruit can equal lots of extra sugar, carbs, and calories! According to the latest dietary guidelines, the average adult should aim for 2 cups of fruit in a day (if you exercise less than 30 minutes each day). I try to use no more than one cup of fruit in my smoothies since I often have fruit for a snack during the day. However, if I’m feeling extra fruity on a particular occasion (ha-ha-ha

) and one cup just won’t do it, I aim to pick fruits with a low sugar content like raspberries and blackberries. Check out this helpful link for more information about the sugar content of popular fruits.

Step 4 : Mix it up!

All-natural extracts (almond, anise, chocolate, cinnamon, coconut, hazelnut, peppermint, vanilla).
Almond meal (for when you need a dose of healthy fats and extra protein!)
Avocado (this ingredient creates a silky, smooth, indulgent smoothie!)
Bee pollen (not for strict vegans– bee pollen is said to enhance energy, boost the immune system, and support the cardiovascular system).
Canned pumpkin (full of vitamin A, iron, and fiber)
Chia seeds (blend or mix these in at the very end and let you smoothie sit for 20 minutes or so– the chia seeds will expand in size and thicken your beverage right up. Plus they’ll give you a healthy dose of Omega-3 fatty acids to boot!).
Coconut oil (full of medium chain triglycerides that have the ability to raise HDL– good cholesterol. Coconut oil may also help to encourage weight loss).
Dates (a heathy alternative to sugar)
Flavor-infused liquid stevia (you can find this at Whole Foods or online– I love the SweetLeaf or NuNaturals brands).
Flax seeds (always choose ground flax– this allows for better absorption).
Honey (in moderation! Not for strict vegans).
Maple syrup (in moderation!).
Molasses (in moderation!).
Powdered stevia
Powdered peanut butter (100% organic, 95% less fat, and 45% fewer calories than regular peanut butter– perfect for when you’re craving that peanut taste without all the extra fat calories!).
Protein powder (I stick to organic, raw protein powders like Garden of Life RAW and limit protein powders that contain soy protein isolate-- a genetically modified type of soy that resembles estrogen).
Shredded carrots
Spirulina
Sweet potato (gives your smoothie great texture).
Tofu (preferably mori-nu silken tofu– it comes in a small cardboard box and lacks the aftertaste present in your typical water-packed tofu).
Vanilla beans (enhances flavor BIG TIME).
Yogurt (plain soy or coconut-milk based–sometimes I like to use a few tablespoons to thicken up my smoothie. Just keep an eye out for sugar content on those nutrition labels!)
Xanthan gum (a thickening agent that will make your smoothies more pudding-like–but BE WARNED! A little pinch goes a long way!).

Now here’s where the real danger begins. Pump up the nutritional value and play around with flavor, sweetness, and consistency by adding some unique ingredients to your smoothie (I gave a little more commentary in this section because some of these ingredients might not be as well-known to everyone). Some of my favorite healthy add-ins are almond extract, canned pumpkin, chia seeds, dates, ground flax seeds, raw protein powder, and vanilla flavored liquid stevia.

Step 5 : Get spicy!

Cilantro (a powerful, natural cleansing agent).
Cinnamon (regulates blood sugar, lowers LDL (bad) cholesterol, contains natural anti-infectious compounds).
Nutmeg (aids in sleep, strengthens your immune system, acts as an anti-microbial, helps ease digestive troubles, keeps your brain sharp/may help protect it from degenerative diseases).
Cayenne pepper (boosts your metabolism, fights inflammation, prevents stomach ulcers, and reduces bad cholesterol levels).
Ginger (eases digestion, eases nausea, reduces inflammation, and protects against certain cancers such as colon and ovarian).
Parsley (protects against rheumatoid arthritis and is a rich source of anti-oxidants and folic acid).
Raw Cocoa Powder (cocoa is one of the highest polyphenol-containing foods!).
Turmeric (turmeric is a powerful, natural anti-inflammatory– I take turmeric pills every day).

Spices have incredible health benefits–some have the ability to curb inflammation, detox the body, boost flavor, curb appetite, and lower blood pressure. They’re also the perfect addition to any smoothie! I adore the combination of cocoa powder and cayenne pepper (spicy chocolate is one of my FAVORITE flavors) as well as nutmeg and cinnamon (it reminds me of the cozy holiday season!). For my water-based green smoothies, I’ll throw in a handful of cilantro and parsley to help balance my body and get it back to an alkaline state. (For more information about transitioning your diet and body to an alkaline state, check out this link).

Step 6 : Ice, ice baby

This one’s easy. Toss in a few ice cubes to make your smoothie extra cold and creamy . I wouldn’t have mine any other way!

Step 7 : Blend it up

If you are lucky enough to own a Vitamix, you can blend any and every ingredient under the sun in one of those babies. While I don’t personally own a Vitamix (yet!) I do own a Ninja blender (which I use on the regular) and it’s pretty amazing. I’ve also used the Magic Bullet and Nutribullet in the past– they can blend most things pretty well, but I prefer to make big batches of smoothies at a time so I can prepare/freeze them for the whole work week (therefore, upgrading to a blender-style Ninja was the best option for me). Now, all that’s left for you to do is blend up all those crazy ingredients you pulled together and let the magic begin!

Step 8 : Top it off

Almonds
Chopped walnuts
Coconut butter
Coconut cream (stick a can of full-fat coconut milk in your fridge overnight, pour off the liquid that has risen to the top, whip it up in a bowl with some vanilla and stevia, and you have thick and creamy coconut whipped cream! Perfect for a dessert smoothie).
Dark chocolate shavings (in moderation!).
Hazelnuts
Hemp hearts (increases satiety, prevents spikes in blood sugar, acts as an anti-inflammatory, improves digestion, and is full of amino acids, Omega-3 fatty acids, and metabolism-regulating Omega-6 fatty acids).
Honey (not for strict vegans).
Goji berries
Granola (watch out for too much sugar!).
Macadamia nuts
Nut butters (almond, hazelnut, cashew, peanut butter…).
Peanuts
Pecans
Pistachios
Raisins
Raw cocoa nibs (a healthier, lower-sugar alternative to chocolate!).
Sea salt (just a pinch can create a tasty flavor profile).
Sesame seeds
Soyatoo (soy-based, canned whipped cream– you can purchase this in the milk section at Whole Foods).
Soy nuts
Spices (see above)
Unsweetened coconut

I just can’t deal with a naked smoothie! As soon as I pour the final product into a big tall glass, I have this incessant need to get all fancy smancy– I MUST make my smoothies pretty after they’re done (hence why my Instagram is filled with #smoothie pics #sorryimnotsorry). Aside from looking lovely and tasting great, many of these toppings have a variety of health benefits that can also boost the health benefits of your beverage. Some of my favorite toppers are hemp hearts, raw cocoa nibs, and unsweetened coconut.

Well. There you have it folks! For all of you who thought smoothies were boring…THINK AGAIN! If these lists don’t get your imagination going, I don’t know what will . And don’t be afraid to get a little crazy— after all…that’s where the fun begins! I’d love to see all the creative combinations you come up with, so feel free to tag me on Instagram @prettyfitlife, or use the hashtag #prettyfitlife. HAPPY BLENDING!

Healthfully Yours,

Ashley Michelle

Sources:

Is Carrageenan Safe?

Doubts surface aboutsafety of common food additive, carrageenan

Harvard– Vegetables and Fruits: Get Plenty Every Day

MyPlate Food Groups: Fruits

8 Healthiest Leafy Greens

Is Coconut Oil Healthy?

5 Surprising Health Benefits of Hemp

Cocoa Powder Health Benefits

Health Benefits of Cinnamon

Health Benefits of Cilantro

Health Benefits of Ginger

Health Benefits of Cayenne Pepper

Health Benefits of Parsley

Health Benefits of Sprouts

Difference Between Non-Dairy Milks

Be a Workout Warrior!

February 5, 2013
Posted by ashleymichelle

“Motivation is what gets you started….

Credit: http://aoinspiration.com

Habit is what keeps you going.” — Jim Ryun

Keeping in step with my “Fit for Life” series in these past few posts, I decided it was important for me to cover exercise and fitness. While a balanced diet is vital to you health, weight-loss/maintenance efforts, and over all well-being (as I covered in my last post)…physical activity is just as important. Why? Because if you’re looking to feel stronger, healthier, leaner, stress-free, beautiful, powerful and pretty much ahhh-mazing (and who wouldn’t want that?) you need a combination of good nutrition and good-quality exercise.

Now, I know sticking to an exercise regimen can be tough. We’re tired after a long day of work and taking care of the kids (or in some cases the boyfriend/fiancé/or husband!). Our weekly girl’s nights and happy hours are wayyy more tempting than a hot date with the treadmill. It’s so gosh darn cold outside you’d rather give up your Lululemon Wunder Under Leggings than walk to your car and drive to the gym (and no I won’t judge you for rocking Lulu even if the closest they’ve come to a gym is when you pass it on the way to the grocery store). But the reality is, with fitness…there is no secret potion, special pill, or magical fairy dust to create results for you.

The reality?

You need to wake up and you need to GET TOUGH.

So that’s exactly what I’m going to be.

Photo Credit: iheartinspiration.com

It’s no secret that America is facing a serious health crisis. According to the Centers for Disease Control, 35.9% of adults over the age of 20 are obese and 33.% of adults over 20 are overweight. Even scarier? 18.4 % of adolescents age 12-19 are obese, 18% of children age 6-11 are obese, 12.5% of young children age 2-5 are obese. Also according to the CDC–one-third of all Americans are obese and not one city in the U.S. has an obesity rate of less than 20%. People sit in a car on their way to work, sit all day at work, hit up the vending machines when they need a boost, grab fast food on their way home, or get home so late they can’t eat a healthy meal at all (cue the nighttime snacking). Grocery stores are full of all sorts of sneaky, false-advertised, processed, refined, and sugary junk that clogs up our bodies and keep us craving more of (and spending more on) that bad stuff.

And we can’t forget about stress.

Photo Credit: www.nhs.uk

According to the American Psychological Association, 44% of Americans say their stress level has increased over the past five years. And did you know that stress can actually lead to obesity? Of course, everyone deals with stress differently, but scientists have actually found evidence that supports the stress/obesity connection. The study shows that stress is linked to biochemical changes which then trigger the cravings that can lead to overeating, emotional eating, and obesity. Top that off with the addictive properties of unhealthy foods, and youve got yourself a killer combination (literally).

Now let’s play a game for minute. I want you to think about the last time you were stressed at work. Would you rather have reached for a bag of carrot and celery sticks or that bowl of candy on your co-workers desk and the cake in the break room? My guess is that your first instinct is to reach for the sugary, carb-filled, fattening, processed comfort foods. You see, stress has the ability to trigger certain hormones in the body which then play a role in the whole “pass-me-the-chocolate-before-die” process. When these chemicals and hormones are thrown into overdrive during stressful times, that’s when unhealthy-eating is most tempting. Below, I cover 3 of these sneaky fat-storing and craving -inducing buggers…

1.) Serotonin: Serotonin is one of these hormones and it could be the reason you’re grabbing for the fatty, processed, carb-filled foods when you’re stressed out. Serotonin acts as the body’s “feel good” or “happy” chemical, and when you eat carbohydrates your serotonin levels rise–so do those “happy” feelings. This makes you feel warm and fuzzy all over for the moment…but that’s it. Your problems are still going to be there after you finish that slice of cake!

2.) Cortisol: Cortisol is another stress hormone that I’m sure you’ve heard about before. When you are stressed out, your cortisol levels rise. Chronic stress can cause your body to release extra cortisol, which increases your appetite and cravings and signals the body to store fat.

3.) Neuropeptide-Y: Lastly, there is a less well-known molecule that has a hand in fat storage. Studies show that the body processes food differently when under stress. When you are stressed, neuropeptide-Y is released from the nerve cells and encourages fat accumulation. Fatty, sugary, carb-filled diets further promote the release of this molecule.

So, in a nutshell, a common scenario goes something like this…

Photo Credit: Bing

Okay. This is a tadddd extreme, but still–the point is valid. You get super stressed/sad/angry so you crave something sweet and sugary and/or fried and fattening to make you feel happy (for a minute) because you think “I deserve it!” This quickly becomes an addictive cycle every time you’re stressed. This unhealthy eating habit then causes you to gain unwanted weight and pick up even more unhealthy habits (those addictive cravings will do it to ya!). This makes you more stressed and causes your body to activate all of those fat-storing hormones that (once again) cause you to continue eating poorly, gain unhealthy weight, and become even more stressed than before.

SHEESH!

What a vicious cycle. All of this sounds pretty counterproductive, don’t you think? So… what does help with stress and the risk of obesity/weight gain?

EXERCISE!

Photo Credit: liftrunplay

I’m just going to come right out and say it– I believe exercise can cure almost anything (or at least many of) the health problems riddling our society today. If you don’t believe me…Google it. The studies are endless. Check out some of the fabulous health benefits of regular exercise below.

Exercise can help you…

Control your weight
Improve your mood/reduce depression
Reduce stress
Increase energy
Combat disease (heart disease, high blood pressure, metabolic syndrome, heart attack, stroke, metabolic syndrome, depression, type 2 diabetes, cancer, arthritis, and many others!)
Sleep better
Ignite your sex life <3
Find a new hobby
Think clearer
Look amazing!
Get stronger
Make friends!
Live a longer, more fulfilling life

The list goes on and on and on (check out this NY Times article here for a more in-depth report on the health benefits of exercise). All of these things sound pretty great huh? I mean really people. There’s no excuse not to exercise (it’s actually more harmful if you don’t. Just check out these two articles).

Now, I do understand that not everyone can go to the gym or workout every single day (we do have a life to lead after all) and let’s face it, life loves handing us responsibilities that are non-negotiable. However, there’s a difference between allowing outside forces to hold you back from exercising and getting healthy and allowing YOURSELF to hold YOU back from exercising and getting healthy. I want you to be honest. If the real person keeping you from achieving your dreams is in fact you…something needs to change.

Like I said…there’s no secret potion or a magical unicorn ready to fly you to the gym. If you want change…you have to make it happen yourself. You have to wake, up, get to that fitness class, drive to the gym, go for a run, practice yoga or whatever you choose to do. It takes motivation and it takes hard work but I promise it’s worth it. But you already know that don’t you? Chances are, if you’re still reading this post, it’s because you want to make a change…

**You want to be a workout warrior.**

**You care about your health.**

Congrats.

I have faith in you!

And while I’m not going to sugarcoat it and tell you it will be easy right away, I can tell you there are plenty of ways to motivate yourself and ease yourself into a fitness regimen that will make working out both easier and fun over time. The list below includes some tips and tricks that have helped pump me up and keep me on the path to health. Hopefully they will pump you up and keep you in check as well

Photo Credit: Healthworks

Tips and tricks to get you to “Workout Warrior” status!

Schedule weekly workouts ahead of time! This way, you don’t have to make the “to gym or not to gym”decision on the fly (C’mon, you know the answer will be “not to gym”). Going out with friends after work? Then get up an hour earlier and workout in the morning.
Treat workouts as appointments…NO EXCUSES! Would you cancel your hair appointment or that mani/pedi? Didn’t think so. Want to really look and feel fabulous? Working out is the best kind of makeover– both physically and mentally.
Lay out your workout clothes night before: This is little tip makes getting yourself out of bed for a morning workout that much easier. If your clothes are all good to go and ready to throw on…it’s harder to say no (heck, sleep in them if you have to!)
Pack your gym bag before you go to bed: If you work out during the day or after work, it’s hard to say “forget it” when your bag is already packed and ready to hit the gym. Heck, change at the office before you leave so you really have no excuses for hitting the gym after work.
Try something new and fun! Tabata? Zumba? Spin? Pilates? Aerobic pole dancing? Whatever! Just get moving . If you keep yourself from getting bored, you’ll keep it up.
Buy cute new workout clothes: If you buy em’…you’ve gotta find a time to wear em’ right?? So go on. Treat yourself to something nice.
Get fitted for the right sneaker: This is SO important. Wearing the right sneaker can prevent injury and make all the difference in your workouts. So please don’t just buy those neon yellow sneakers because they’re super cute. Buy them because they FIT. If they also happen to be adorable too? Bonus!
Hire a personal trainer: When you’re paying someone to help you workout, believe me…you’ll show up. Those guys are NOT cheap.
Take advantage of deals/coupons/specials: Groupon, LivingSocial, RueLaLa…you can find some great deals here if you want to test out fitness classes, boot camps and gyms before committing yourself to something full-time.
Find a workout buddy! If someone else is counting on you, you most likely won’t want to flake out and skip a gym sesh. Plus, having a workout buddy is a great way to keep yourself in check and keep each other motivated.
Set an alarm: Set an alarm on your phone to workout and set a couple other alarms throughout the day as reminders to remember your goals.
Buy a trashy magazine: Hey, if that’s what it takes to get you on that stairclimber…go for it girlfriend!
Make a new playlist: Sometimes a brand new mix of music is all you need to get amped up and ready to sweat. Another fun idea? Have your girlfriend/boyfriend/husband make a playlist for you! It adds a fun element of surprise to your workout.
Split your workouts up: This is probably my most helpful trick of all– I choose to split my workouts up so that I do half before work and half after work (or on my lunch break when the weather allows for a nice run). I find I am able to get in harder, intenser, more effective workouts or get in an extra fitness class this way because it makes each separate workout seem short and sweet. In reality, both workouts are anything but.
Invest in simple at-home gym equipment: Oh, it’s raining/snowy/windy/too cold/too hot outside? Good thing you have weights, a jump rope, resistance bands, and a yoga ball at home! Check out some easy at home fitness routines here and here (without equipment)or here and here (with equipment).
Log your activity: Channel your inner elementary school self and make a sticker chart or a “money jar”. Give yourself a gold star every time to sweat it out or add a buck to the money jar. Spend on something nice .
Reward yourself: Did you run a 5k or workout everyday for a week? Finally nail that yoga pose or hold a plank for one minute straight? Woo hoo! Reward yourself with clothes, a mani/pedi a massage (etc…) or anything that makes you feel fabulous! Just remember– you are not a dog–don’t reward yourself with food. A healthy snack is fine…but just because you ran five miles doesn’t mean you get to chow down on a plate of sweet potato fries (They’re still fries. Don’t pretend they’re calorie-free). Believe me, you won’t feel good about it after.
Exercise even if you’re tired: NOTE: This does NOT mean exercise if you’re rundown. This means exercise if your feeling lazy or if you’re hungover. I promise…it will wake you up, give you a healthy glow and put a pep in your step in no time.
Most importantly…CHALLENGE YOURSELF! Exercise isn’t supposed to be easy. And it sure isn’t supposed to be comfortable. So… get comfortable with being UNCOMFORTABLE! that’s the only way you’ll see results and get all the health benefits you possibly can.

I’m SO excited for you to begin your journey to a healthier, happier, fitter you. I believe in you, and I hope YOU believe in yourself too!

If you can make a promise to commit to a new, healthy, positive routine and if you’re honest with yourself and you DO YOUR BEST… there is no such thing as failure.

Don’t forget to remind yourself every day how amazing you really are, and as hard as it may be…try not to get discouraged. Remember, NO ONE IS PERFECT. You’ll find your way there. I KNOW it!

For now, here are some inspirational quotes to get you motivated

Photo Credit: Coeur Blonde

Photo Credit: Pinterest

Photo Credit: Healthworks

Photo Credit: Women's Health

Photo Credit: Healthworks

Photo Credit: Pinterest

Photo Credit: Healthworks

Healthfully Yours,

Ashley Michelle

Sources:

Mayo Clinic: Health and Exercise

CDC Fast Stats: Obesity and Overweight

CDC Obesity Data

APA Key Findings: Stress

Everyday Health: Food, Mood, Stress & Dieting

Livestrong: Your Body on Exercise

Long Beach Business Journal: Obesity Epidemic

Eating Vegan in Italy…YES it’s Possible!

November 4, 2012
Posted by ashleymichelle

Tutto è meglio con il vino! (Everything is better with wine )

As the Italians say…

Mangiare! Mangiare!

And so, I did

C’mon…you don’t have to tell me that twice!

As a mentioned in this post, eating a plant-based diet while vacationing in Italy proved to be far from difficult– mainly because fresh food and produce is so readily available over there. Fruit and veggie stands dot the streets, making it easy to grab a healthy snack during the day or to stock up on bread, wine and salad fixings to whip up and easy dinner back at the hotel.

If you want to go out for a nice Italian dinner, don’t worry! It’s not even close to a problem. I found that the majority of restaurant menus included a variety of tasty vegan and vegetarian-friendly sides, soups, and appetizers in the antipasti (small bites/appetizer), zuppa (soup), insalata (salad), and contorni (side dishes) sections of the menus. Order a few small dishes and voilà! You have a tasty meal.

Another bonus? You really don’t have to worry about butter being used to cook your food in Italy because Italians use olive oil for everything! I never had to bother anyone with questions about preparation or ask my server to omit any butter or sauces. In fact, I don’t think I saw butter once the entire time I was there–even when toast was served at breakfast. And who needs butter when the olive oil tastes so ahh-ma-zinggg?! Believe me…after you taste real italian olive oil (cold press, first press), your life will change forever. Okay, a bit dramatic, but I swear it’s true! Eventually I broke down and bought a very expensive bottle of E.V.O.O. because the cheap stuff you find over here in the U.S. just doesn’t seem to cut it anymore.

And last but not least…we can’t forget about dessert!

What’s my personal favorite you might ask?

Why, GELATO of course!

Believe it or not, you can find dairy-free gelato at many gelato shops in Italy. If you’re looking for something fruity and refreshing, try the sorbetto. It’s much like sorbet in the U.S. only better. This treat doesn’t contain milk and it’s made of mostly water, fruit, and sugar. But if you’re craving something sweet, creamy, and a tad bit indulgent…be sure to look for soy-based gelato (soia= soy). This gelato is made with soy milk, and let me warn you now…it’s super addictive! I went crazy for the pistachio gelato at Gelateria Blu Ice. Even mom (who isn’t vegan) liked it

The list below highlights some of my favorite dishes to order while in Florence and Rome:

Grilled vegetables (verdure grigliate ): Typically grilled eggplant, onions, zucchini, red peppers, artichokes, tomatoes, and/or radicchio drizzled with olive oil and pepper.
Bruschetta: Toasted bread rubbed with olive oil and garlic and finished with a variety of toppings such as diced tomatoes, basil, and/or truffle spread.
Roman artichokes (carciofi romani): Artichokes that are trimmed of everything inedible and cooked in olive oil, herbs and garlic.
Jewish artichokes (carciofi alla giudia): Fried artichokes.
Sautéed spinach (spinaci saltati): Spinach sautéed in olive oil, lemon, and pepper.
Vegetable soup (zuppa di verdure): Exactly that typically a tomato-based, mixed-veggie soup.*
Minestrone (literally means “big soup”): A thick soup made with pasta, beans and vegetables such as onions, celery, tomatoes, and carrots.*
Tuscan bean soup (zuppa di fagioli toscana): A soup typically made with cannellini beans, diced tomatoes, carrots, celery, escarole, onions, leeks, olive oil, garlic, basil, oregano, rosemary, chili peppers, and bay leaves.*
Pasta fagioli: A meatless stew made with cannellini beans, ditalini or elbow pasta, garlic, spices, onion, olive oil, and tomato.*
Mixed salad (insalata mista): Mixed greens.
Bread and oil (l’olio d’oliva e pane): Bread with dipping oil.
Pizza (pizza marinara): Pizza with tomato sauce (no cheese).
Angry pasta (pasta all’arrabbiata): Pasta with spicy marinara sauce.**
Oil and beans (olio e fagioli): Beans cooked with sage and olive oil.
Fresh fruit (frutta fresca): Seasonal mixed fruit commonly found on the dessert menu.
Gelato (gelato di soia): Soy-based gelato.
Cooking styles: all’ agro (boiled), fritto (fried), cotto (baked), ripassati in padella (cooked and sauteed in olive oil, garlic, and hot pepper).
Gluten-free options (senza glutine): polenta (boiled cornmeal), farinata (bread made using chickpea flour), risotto (a rice-based dish–just be sure to check that the broth is gluten-free), gnocchi (a pasta/dumpling dish traditionally made with potato).

*These soups are typically made without meat, but it is always best to check with the waiter to make sure the broth isn’t meat-based and that there is no cheese added on top. Just ask if the soup is made “senza carne e formaggio ” (without meat and cheese).

**Fresh pasta is often made with eggs. If you order a pasta dish, make sure to ask for “pasta secco,” or dried pasta.

And now to share a few photos of some of my favorite Italian foods (and a few of my Mom’s!).

Try not to drool all over your keyboard .

Grilled veggie plate.

Nothing like bruschetta and wine for the perfect mid-day snack

My salad from Dolce Vegan, the vegan restaurant right across the street from our hotel in Florence!

Mom's falafel and potato wedges from Dolce Vegan.

Bread and olive oil at our wine tasting.

Soy hazelnut gelato .

Mom's pizza .

My beautiful Mom enjoying some coffee granita, a semi-frozen dessert made from sugar, water, ice, coffee-flavoring and whipped cream. Sadly, not vegan...but I could totally make my own version (future recipe post??).

Bread and wine. Need I say more?

Peach and berry sorbetto.

Gelato break for Mom and I

Tuscan bean soup!

Vegetable soup.

More gilled veggies.

Strawberry-lemon sorbetto.

Ahhh-mazinggg vegan chocolate pie from Dolce Vegan!

Wine from Dolce Vegan. LOVE the little ladybug .

The assortment of wines we tasted at the winery in Chianti.

Dried fruit at the market in Florence.

Spices, fruit, and veggies at the Florence market.

A store-owner rearranging biscotti in the shop window.

Gelato and pastries in a shop window (not exactly vegan, but very pretty! Maybe I'll work on healthy vegan waffles and doughnuts next ).

The best treat of all? THESE gorgeous shoes! Sadly these sexy little numbers didn't find their way home with me...but someday I swear, these beauties will be mine .

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