Meal Plans for Your Workout

By Sarah Baker 

Choosing Healthy Foods to Help Your Body

Sure you know you should exercise regularly, but is that enough? Will regular workout get you the sculpted or fit body that you are fighting for? Well, if definitely isn’t going to hurt things, but what about that diet? Are you confused or concerned that maybe you aren’t eating the right things to really make the workout worth it? 

Praline Dark Chocholate Truffle Cake

Below are a list of healthy foods that you should include in your diet as well as those that you should take out of your diet, according to some nutritionists, to make the workout that you are doing really make a difference because you really can’t get the body you want from diet or exercise alone…

(DISCLAIMER: This site is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. This site provides general information based on my basic research. The information provided is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider.)

Things to avoid:

1. Artificial sweeteners.

2. Soda, diet and regular.

3. Salt.

4. Breakfast cereals with less than 3 grams of fiber.

5. Heavy drinking. Limit it to the weekends and try to limit it to 1 or 2. 

6. Canned fruits and vegetables. Stick with the fresh stuff. 

7. Processed foods. 

8. Breads and pastas made with white flour.

Healthy foods to eat:

1. Plant based fats. Avocados, nuts like almonds and walnuts, extra virgin olive oil, natural nut butters, and seeds. 

2. Herbs and spices. These not only add flavor to your seemingly dull healthy food but they are antioxidant powerhouses and can help to rev your metabolism and keep you fuller longer. 

3. Water. Drink 2 8oz glasses of water before every meal. This will help you to eat less. 

4. Fiber. Get fiber though fruits and vegetable as well as beans, lentils, whole grains, oats, brown and wild rice, and popcorn. 

5. Protein. Get this through whey, soy, and egg whites. 

Baked honey garlic chicken

6. Cinnamon. ½ teaspoon a day can help regulate blood sugar which can help to curb out appetite. 

7. Dark berries. They are full of fiber, vitamins, and antioxidants. 

8. Hummus. It is full of protein, fiber, carbohydrates, and healthy fat. 

9. Kale. We can’t forget our super healthy food!

In order to achieve a hot, sculpted body, or just to be fit, you have to do more than just eat right. You have to exercise, too. Eating right and exercising go hand in hand. If you are really serious about getting the body you always wanted, you have to do both. Sure, eating right will help you drop a few pounds, but it won’t help you get in shape. If you have a busy day, you can always do these quick workouts. 

Skinny Fettuccine Alfredo

Exercising can definitely help you get in to shape, but if you keep eating junk, it’s never going to really get you where you want to be. Keep these foods in mind next time you’re at the grocery store. How many of the things on each list to you buy and not really think about it? Do you need to buy less of the bad food and more of the good or is your diet doing pretty well?

Almond butter and banana nibblers

Remember to chow down on the healthy foods, avoid the bad ones, stick to your workout and you’re well on your way to a healthy, fit, and maybe even sculpted body! Until next time fashionistas, xoxo!

Layering healthy food on the go: Greek yogurt, granola, fruit, and peanut butter

Guiltless Desserts: Truffle Recipes

By Catherine Santino

Truffles: A Quick And Easy Dessert For A Girl On The Go

Maybe you’re headed to a friend’s dinner party and have been assigned dessert duty. Maybe your parents are visiting and you want to surprise them with treats. Or maybe you just want something sweet to munch on at the end of a long day. Whatever the case, making a delicious dessert doesn’t have to cost you a lot of time or energy. Making your own truffles is a great solution; they are a step above the expected pan of brownies or box of assorted cookies when entertaining guests, and yet are incredibly easy to make. Just grab some melting chocolate from the baking section of the grocery store for coating your truffles and get creative with your filling! Here are some recipes that I’ve found to be easy and delicious…

Nutella Truffles

1. Oreo

Start by mashing up some oreos in a bix mixing bowl and then stir in cream cheese. Ball up the mixture to whatever size truffle you’d like, and set on wax paper over a baking sheet. Keep these ones refrigerated!

2. Peanut Butter Pretzel

These take a little bit more effort to ball up into the truffles, but they are worth it! Mix together crushed pretzel pieces and peanut butter before coating in chocolate and setting on wax paper. You could substitute almond butter or cashew butter if you’d like, too. 

3. Salted Caramel Brownie

This recipe takes the most time out of the three, but is well worth it in the end. Make brownies from a mix and cut them into very small squares. Press a Rolo candy into each piece, forming the brownie around the candy and into a ball. Dip into the chocolate and sprinkle with a bit of sea salt before it hardens. YUM. And, if you like baking, here is a recipe for making a chocholate cake from scratch.

4. Chocolate Peppermint Brownie

This one is great for the upcoming holidays! Instead of Rolos, mix in crushed candy canes to your brownie squares and roll into balls. You could sprinkle some on top of the truffle as well!

These are just a few of so many possible ways to make this dessert. It doesn’t necessarily even require a special shopping trip-just look around your pantry and find ways to use what you have. Keep a bit of melting chocolate on hand and you can have a fun, delicious and easy dessert ready at a moment’s notice. 

Blueberry cheesecake truffles

Healthy & Delicious Holiday Dessert Recipes

By Avery Carruthers

Fall is one of my absolute favorite seasons. Why? Gosh, where do I begin? For starters, Starbucks releases the #PSL, otherwise known as the Pumpkin Spice Latte. I could drink four a day, at least. I also love the colorful leaves during autumn. The browns, yellows, greens, and oranges all blend together beautifully. Since the winter holidays are just around the corner, what better way to celebrate this holiday season than with healthy food? Lucky for you, I am here to discuss some amazing seasonal favorites and easy healthy and delicious recipes so you too can enjoy them as well…

1.) Pie

Originally, I only wanted to mention pumpkin pie, but why stop there? Fall is such an amazing time of year because we get to celebrate with delicious desserts and pastries! I personally love cherry and raspberry pies, but I’m sure there are many apple pie lovers out there. Here is a recipe so you can bake a pumpkin pie in your own home! And you can also decorate your home with pumkins.

Chocholate raspberry cream pie

Ingredients

• 3/4 cup granulated sugar 
• 1 teaspoon ground cinnamon 
• 1/2 teaspoon salt 
• 1/2 teaspoon ground ginger 
• 1/4 teaspoon ground cloves 
• 2 large eggs 
• 1 can Libby’s 100% Pure Pumpkin 
• 1 can Nestle Carnation Evaporated Milk 
• 1 unbaked 9-inch deep dish pie shells

Directions 

• Mix sugar, cinnamon, salt, ginger and cloves in a small bowl. Beat eggs in large bowl. Stir pumpkin and sugar-spice mixture. Gradually stir in evaporated milk. 
• Pour into pie shell. 
• Bake in preheated 425 degrees for 15 minutes. Reduce temperature to 350 degrees, bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on rack for 2 hours.

Raspberry lemonade pie

2.) Pumpkin Quesadillas

That’s right, I said pumpkin quesadillas. I admit that it sounds odd at first, but trust me, you will not want to miss out on this fall recipe. Thanks to chef Rachael Ray, anyone can make these at his or her leisure!

Ingredients

• 2 cups canned pure pumpkin puree 
• 1 teaspoon ground cumin 
• Eight 8-inch flour tortillas 
• 4 ounces goat cheese, crumbled 
• 1/2 cup chopped, toasted walnuts 
• 1/4 cup vegetable oil

Directions

• Stir pumpkin and cumin into a bowl and then season over 4 tortillas.
• Sprinkle with cheese and nuts, and then top with remaining tortillas. in a large skillet, hear 1 tbsp. oil on medium low. 
• Cook quesadillas one at a time, turning once and then adding more oil between batches until browned.

Low carb pumpkin quesadilla

3.) Butternut Pudding

What is butternut pudding? Sounds interesting, right? Squash does not always have to be savory. With this quick recipe, squash can also have a sweet side.

Ingredients

• Two 10 ounce packages thawed frozen butternut squash 
• One 14 ounce can coconut milk 
• 4 eggs 
• 1/2 cup maple syrup 
• Whipped cream

Directions

• Preheat oven at 325 degrees. Blend squash, coconut milk, eggs and syrup. 
• Pour into 8-inch baking dish and then put the dish into a roasting pan. 
• Pour boiling water halfway up the dish to make it bath. 
• Bake for one hour and top with cream!

Butternutscotch Pudding

So there you have it, folks! I hope you enjoy these quick and easy delicious recipes as much as I do. What are your favorite holiday recipes? I want to try them! 

Signing off from Seattle, xxx!

No bake peanut butter pie

Dark chocolate raspberry cake

Chocolate Brownie Cake with Raspberries (Low Fat and Vegan)

Delicious and Healthy Holiday Food Recipes

By Avery C.

Hello my lovely fashionistas!

I don’y know about you, but I cannot believe how quickly Thanksgiving is approaching! Before long, Christmas Eve will arrive and Santa will be delivering gifts to all of the good boys and girls. Hopefully you have been nice this year! 😉

As much as we all love the cheerful holiday season, I know that a few of us worry about that extra turkey weight. I get it- we should be able to enjoy the food we have been lucky enough to receive! Sadly, it can come at a price. Therefore, I am here, fashionistas, to provide a few of my personal favorite healthy (and delicious) food recipes you can make at home and bring to your friend’s annual Christmas party…

Top 3 Nutritious But Delicious Holiday Food Recipes:

Apple Cider

1.) Bold Winter Green Salad 

This delicious and easy green salad recipe only requires a few simple ingredients, including lemon juice, radicchio and escarole greens, and garlic! It is a healthy and fun holiday hit!

Ingredients 

2-3 cloves garlic 

1/4 teaspoon kosher salt 

2 tablespoons lemon juice 

1 tablespoon vinegar 

1/3 cup extra-virgin olive oil 

12 cups chopped salad greens, such as radicchio and escarole

Directions

Place garlic to taste in a large salad bowl and sprinkle with salt and pepper. Add lemon juice and vinegar; let stand for 5 minutes. Stir in anchovies to taste. Whisk in oil in a slow steady stream until well combined. Add salad greens and toss.

2.) Red and White Salad 

Bitter sweet peppery flavors go well in this confetti-like salad of wintery fruits and vegetables.

Ingredients 

4 cups thinly sliced hearts of romaine 

2 heads Belgian endive, cored and thinly sliced 

1 bulb fennel, trimmed, cored, quartered and thinly sliced 

1 15-ounce can hearts of palm, drained, halved lengthwise and thinly sliced 

1/2 head radicchio, cored, quartered and thinly sliced 

1 red apple, cored and cut into matchsticks 

1 cup thinly sliced radishes 

Champagne Vinaigrette 

Freshly ground pepper, to taste 

Directions

Toss romaine, endive, fennel, hearts of palm, radicchio, apple and radishes together in a large bowl. Add vinaigrette and toss to coat. Season with pepper.

3.) Spiced Apple Cider

Apple cider is one of my absolute favorite holiday drinks. This easy drink recipe will help you find a healthy alternative to a seasonal hit.

Ingredients

Lemon rind strips (from 1 lemon) 

1 tablespoon fresh lemon juice 

1 gallon apple cider 

2 tablespoons light brown sugar 

20 whole cloves 

5 (3-inch) cinnamon sticks, halved 

1/8 teaspoon ground allspice 

1/8 teaspoon ground nutmeg 

1/2 cup Calvados (apple brandy) or applejack (such as Laird’s) 

Additional cinnamon sticks (optional)

Directions

Bring first 8 ingredients to a boil in a large in an oven. Then pour mixture through a sieve over a large bowl, reserving liquid. Sir in brandy and serve in mugs.

For more on healthy guilt free holiday food recipes, click here. There you have it loves! These are a few of my favorite healthy and YUMMY holiday dishes/drinks! Have a happy happy Thanksgiving (gobble gobble) and a Merry Christmas!

Dark chocholate molten lava cake with strawberries

Healthy Recipes: Guilt-Free Nutritious Cakes

By Katya Bychkova

Guilt-Free Nutritious Cakes

I am a strong believer that little indulgences such as a spoonful of Tiramisu or a bite of a French Macaroon could help one to deal with absolutely any situation. However, I know how easy it is to lose control while enjoying your favorite dessert. The moment a piece of delicious cake or any other dessert reaches my mouth, I totally forget my New Year’s resolutions about eating healthy and staying in shape. Luckily for us dessert-lovers, there are certain tricks out there that can help you to transform your favorite desserts into nutritious and satisfying meals. Try these easy and healthy recipes…

Flour-less strawberry chocolate cake

1. Say ‘no’ to flour

White flour is the most calorie-dense ingredient in desserts. One cup of all-purpose white flour contains about 580 calories which is equivalent to two and a half cups of vanilla ice cream or twelve cups of fresh strawberries. By substituting flour with more nutritious ingredients such as yogurt, bananas, peanut butter, almond powder or even oats you are making your dessert much lighter and healthier. However, do not forget to still control your portions: low-calorie cake is still dessert and thus should be consumed in moderation.

A. Try: Chocolate Avocado Cake

Ingredients:

2 cup almond flour

4 eggs

2 avocados

1/2 cup boiling water

1/2 cup honey

1/2 cup coconut palm sugar

2/3 cup cocoa powder

1 tbsp. vanilla extract

1/2 tsp. baking soda

1/4 tsp. salt

Directions:

1. In a bowl, mix cocoa powder with vanilla and pour into boiling water.

2. In a separate bowl, mix almond flour and baking powder; add salt.

3. Combine #1 and #2 mixtures with honey, coconut sugar, and avocados and blend with mixer or food processor. When the batter is smooth, add eggs and mix for another minute.

4. Grease a pan with baking oil spray. Pour the batter into pan and bake for about 50 minutes on 325 F.

5. Cool the cake for about 20 minutes. Decorate with granulated sugar, pieces of fruits, or whipped cream.

2. Use Natural Sweeteners

Another ingredient that you should try to limit or completely eliminate while baking healthier versions of desserts is sugar. Of course, it is impossible to completely avoid sweeteners–otherwise your dish is not really a dessert–but you can use natural substitutes for refined sugar. Look for recipes that incorporate agave or maple syrups, honey or Stevia (plant-based sweetener). These options do not dramatically change the taste of your favorite sweets but they are much better for you than refined sugar.

Sugar free dark chocolate bread cake

A. Try: Carrot Muffin Mini-Cakes

Ingredients:

1 1/2 cups flour

2 eggs

3 tsp. Stevia powder

1 cup carrots

3/4 cup half & half

1/4 butter

1/2 cup raisins

1/2 cup walnuts

1 tbs. baking powder

1 tsp. ground cinnamon

1/2 tsp. salt

oil spray for baking

Directions:

1. In a large bowl, mix flour, baking powder, ground cinnamon, Stevia and salt.

2. In a separate bowl, beat the eggs. Add carrots, raisins, and chopped walnuts.

3. Gradually fold the flour mix into the egg mixture and mix for a minute or two.

4. Grease muffin tins with baking oil spray and pour batter into each tin.

5. Bake for 20-25 minutes on 375 F.

6. Serve chilled or warm. Decorate with whipped cream and walnut pieces.

3. Add a sneaky superfood

If cutting out sugar is not an option for you, try to make your dessert healthier by sneaking a superfood into it. In most cases you will not notice the difference in taste of such superfood-enriched dessert, but it will definitely turn into something more nutritious than just wheat and sugar. Try recipes that incorporate berries (especially such antioxidant bombs as blueberries, cranberries, and goji berries), Greek low-fat yogurt, raw nuts (such as almonds, cashews, and walnuts), cacao, oranges, cinnamon, or even such unusual dessert ingredients such as beets, avocados, beans or kale.

A. Try: Greek Yogurt Cheesecake

Ingredients:

3 cups low-fat or 0% Greek yogurt

1 1/2 cups graham cracker crumbs (you can substitute them for ground low-fat granola)

1 cup sugar

4 eggs

2 tbsp. flour

1/4 c butter

1 tsp. vanilla extract

oil spray for baking

Directions:

1. In a small pot, melt butter. Combine with graham cracker crumbs and 1/4 cups of sugar.

2. Grease the pan with oil spray for baking (I prefer Pam Baking Spray) and press the cracker crumbs mixture into the bottom of the pan.

3. Combine eggs, the remaining 3/4 cups of sugar, flour and vanilla extract and mix together. When the butter is mixed thoroughly, add yogurt (I prefer Fage Total 0% Greek Strained Yogurt) and mix for another minute or two.

4. Pour batter on top of the graham crumbs foundation (see step 2).

5. Bake 45-50 minutes on 350 F.

6. Refrigerate for at least four hours before serving. Decorate the cake with fruits or berries as per your taste. I particularly like to decorate this low-calories cheesecake with peach slices.

To complete the experience, take a look at these DIY healthy, delicious and hot beverage recipes (e.g., ginger spiced tea and honey cayenne tea). I hope you enjoyed my favorite guilt-free recipes. Please feel free to share your recipes of delicious and healthy cakes. 

See more baking ideas on my blog here.

Dark Chocholate Pana Cotta

How to Spice-up Your Coffee!

By Avery Carruthers

Hello fashionistas! Long time no see! 

As we all know, my love for coffee runs deep, as if caffeine literally flows through my veins. I enjoy a good cup of coffee anytime of the day, seven days a week. Personally, I prefer a smooth blonde roast with a few pumps of vanilla, but that’s just me.

Since having worked at Starbucks for over two years, I guess you can say I know a lot about coffee. From the roast type to their unique characteristics, I am (almost) able to answer any question you may have. So how does one spice up their coffee? Luckily for you, I am here to give you 4 tips on making your coffee that much more delicious and save the day (or at least try to)…

1.) Cream-

I am such a fan of good creamers. Due to the fact that I have the biggest sweet tooth, I always tend to go for the “pumpkin spice” and the “cookies n cream” flavors. However, a simple half and half would also suffice.

2.) Toppings-

What exactly do I mean when I say “sprinkles?” It’s simple: toppings. I love to add cinnamon to my coffee simply because it adds that ‘kick’ to my blonde roast. And of course, this is one healthy recipe, because we all know the benefits of cinnamon. I would also recommend trying chocolate, vanilla and nutmeg as well.

3.) Whip Cream-

Who here doesn’t like whip cream? That’s right, we ALL love it and I don’t blame you! Go ahead, add whip cream to every cup and savor each sip.

4.) Blends-

Lastly, if you are ever feeling bored with your regular cup of joe, why not switch it up and taste test other coffee roasts? Turkish coffee and Columbian coffee are two of my personal favorites, but go ahead and do what you see fit.

For those of you on a budget, here is how to create a cozy coffee bar at home. If you are looking for a dark roast, I would try the french or espresso roast whereas a nice medium roast is the Pike Place roast. Or if you are like me, go ahead with the Veranda blonde blend with a dash of vanilla.

Now that I have explained various ways to spice up your coffee, which ones are my favorites? Well, like I already said, I could never go wrong with a blonde roast. However, I am also such a FAN of Starbuck’s pumpkin spice lattes. They really seem to put me in the ‘fall’ spirit. I also enjoy regular brewed coffee! My suggestion would be to buy k-cups in your favorite flavors. They are simple to brew in the comfort of your own home.

Signing off from the Emerald City fashionistas! I’m going to go buy myself a pumpkin spice latte!

            

How to Pick Healthy & Delicious Snacks

By Sarah Baker

Snacking: What should you eat and how often?

Everyone loves to snack. In fact, some days we may feel the need to snack more than others. It’s easy to just snack whenever we want and eat whenever we want, but that is never a good idea for our figure. So what exactly should we eat and how often?

How often should you snack?

I’ve always been told to have 6 small meals a day, which would transfer to 3 meals and 3 snacks. Essentially, you should eat every 3-4 hours, which means a snack after breakfast, one after lunch, and possibly one after dinner depending on when you eat and when you go to bed. 

What should you snack on?

Your snacks should include things that are low calorie, low fat, high protein and high fiber. Some of these snacks include:

1. Fruit: try bananas, apples, melons, cantaloupe, pineapple, strawberries, dried cranberries, and raspberries.

2. Vegetables: try edamame, celery, carrots, cauliflower, and tomatoes (technically a fruit, I know).

3. Protein: try edamame, avocado, eggs, granola bars, protein bars, peanuts, toast with peanut butter, hummus, and tuna on whole wheat crackers.

4. Dairy: try light string cheese, light yogurt (you can throw in some fruit as well), berry smoothies, and cottage cheese. Remember, it is all about proportions. 

5. Other: You can also have other things such as air popped popcorn, fat free pretzels, a small salad, and half a chicken pita sandwich with vegetables.

Remember to keep your snacks small and healthy. If you need to eat less more often, then do so. Figure out what works for you. The experts may say to eat every 3-4 hours but if you can’t make it that long, don’t starve yourself. Have a handful of peanuts or a few carrots early if it helps. The most important thing is that you stay away from the fatty and salty snacks, no matter how delicious they are, and eat the low calorie, low fat, high protein and high fiber snacks. Remember eat often, eat healthy, and eat for you!

Top 5 Energy Boosting Foods

By Sarah Baker

Ever feel sluggish and tired and just assume you didn’t get enough sleep? OR feel slow and unproductive around lunch time? It may be more than just lack of sleep. It may be the foods that you are eating. There are foods that both make you tired and give you energy. It’s possible that you just aren’t eating enough of the food that gives you energy and too much of the foods that takes it away. 

Foods that you should make sure you are getting plenty of in your diet are those that consist of protein, complex carbohydrates, high fiber, high carbs, magnesium, dopamine, norepinephrine, B-12, and water. I will be discussing a list of foods you should incorporate into your daily diet to help raise your energy levels, and a list of foods you should avoid that slow down your productivity. 

Top 5 Foods That Help Raise Your Energy

1. Protein and complex carbohydrates– if you are feeling tired, grab a snack of whole grain crackers with low fat cheese or a peanut butter sandwich on whole wheat bread.

2. High fiber and high carbs– I know carbs are a no-no on most diets, but it might be a lack of carbs causing you to lack energy. Carbs raise serotonin levels and absorb more slowly, keeping your blood sugar and energy levels stable. Fiber helps to keep your energy steady throughout the day. A great energy breakfast is whole wheat toast or a high fiber cereal. Also, try swapping out some brown rice instead of white. Beans, whole fruits, and vegetables are good sources of fiber to help sustain your energy.

3. Protein and Magnesium– These are able to turn convert your sugars in to energy. Low magnesium can also drain your energy. Foods high in magnesium include whole grains, bran cereals, and some fish.

4. Dopamine, norepinephrine, ad B-12– Tyrosine found in lean meats can help to boost the levels of dopamine and norepinephrine that help you to feel more alert and focused. Lean meats also have B-12 that can help to ease insomnia. Some lean meats that not only have these in it but are also rich in protein are lean pork, lean beef, lean turkey, and skinless chicken.

Healthy snacks & salads

5. Hydration– water may not be a food, but it definitely aids in energy. Making sure that you are staying hydrated can help you to avoid getting tired. Even mild dehydration can slow metabolism and steal your energy. Drink plenty of water or get it from fresh fruits and vegetables such as apple wedges and celery. Oatmeal and pasta are also good sources because they soak up water during cooking. 

Hydrating and fresh snacks for you and your guests

Now about those foods we should avoid…

1. Microwave meals– these are full of salt and chemicals that just suck up your energy. Avoiding these will help your energy levels rise, especially if you are relying on them on a daily basis.

2. Turkey– I know I said that turkey can help with energy, but that is lean turkey and not a lot of it. Turkey is full of tryptophan that relaxes your body, which is why after eating a Thanksgiving turkey, that most people feel the need for a nap.

3. High sugar candy– We all get a craving for sweets every now and then, some more than others, but this is definitely something that we should avoid. High sugar candy causes your blood sugar to raise and then crash very quickly, leaving us drained of energy.

4. Fried Foods– Besides that fact that these just aren’t that great for you anyway, you should avoid them because if takes more energy to break down fatty foods, thus stealing it from us and making us lethargic.

5. Red meat– Again, because of health reasons, this should typically be avoided of consumed rarely, but it’s also an energy thief. Red meat takes a long time to digest, therefore using a lot of energy that we can’t use ourselves.

6. Breads– Another if gives us energy but also takes it away. In this instance, whole wheat carbs are good but that white, starchy, fatty carbs are not. They cause of blood sugar to rise and then quickly crash making us extremely tired. Muffins, donuts, pastries, etc. should be avoided or consumed on occasion.

7. Alcohol– A glass of red wine is supposed to be good for the heart, but alcohol in general isn’t good for your sleep habits. Drinking alcohol slows down your central nervous system and if you drink it too close to bed time, it can cause insomnia. Just remember if you partake, to drink smaller amounts and make sure that it’s a good time before your hit the sack to avoid being up all night. 

Essentially, if it is going to cause your blood sugar to spike and then crash quickly, then you should probably eat it sparingly. I’m not saying that you can’t have these things, (who doesn’t like a glass of wine with dinner or an occasional pastry), you just have to make sure that you are eating more foods that give you energy than you are those who steal it to balance it all out. If you have been feeling lethargic lately and have been consuming a lot of the foods that steal you energy and less of those that give it to you, you might want to change your diet a bit.

Healthy & delicious dark chocholate snacks

Substitute a few of the foods that take energy with some of those that supply it and see how you feel. It may completely change your day. Productivity here we come!

Best Pre-Workout Foods

By Sarah Baker

Pre-workout food: what’s good to eat?

Food is essential for a good workout. In order to get the most from your workout, you need to get the most from your pre-workout meal. Did you know that most of the fuel burned during a workout comes from the carbs and fats that are stored? There is enough stored for 1-2 hours of very intense exercise or 3-4 hours of moderate exercise. Therefore, it’s actually more important what you eat 3-4 hours before you workout. You should eat a large meal at that point. A small meal is good for about 2-3 hours before you workout and a small snack 30-60 minutes before you workout. 

Morning workout/small snack

What you eat in the morning is especially important in order to make sure that you don’t get lightheaded or pass out. You’ve been sleeping all night, so there isn’t the 3-4 hour large meal to burn calories from. Some good morning foods include: fruit smoothies, energy bars, fruit (pineapple, banana, mango, watermelon), and bagels (not whole grain because it takes too long to digest). 

Small meal/large meal:

A small, nutritionally balanced meal 2-3 hours and a large of the same variety 3-4 hours before you workout is a good way to give you extra energy. Some food to eat at this time include: half a peanut butter or turkey and cheese sandwich on whole grain bread, fruit and yogurt, hummus and raw veggies, half a chicken, turkey, or lean roast beef sandwich on whole wheat bread, tomato or vegetable juice, cottage cheese and fruit, hard boiled eggs or egg whites, and trail mix with dried fruit. You can make any combination of these foods to make a small or large meal for your workout. 

Best Pre-Work Out Foods: Almost Everything Avocado

It’s important to make sure that you don’t workout on an empty stomach so that you don’t pass out or feel sick. Depending on when you intend to workout depends on what you eat and when. It’s a good idea to make yourself a schedule of when you intend to do your workout so you can figure out the appropriate time and food to eat. A heavy meal is never a good idea before a workout, especially if it’s an intense one. I like to workout in the morning because I lack motivation in the evenings. Since my gym isn’t close to my house, I drink a protein shake and eat a banana on my way there so that I have enough to get through my workout, but not make me sick or pass out. It actually works out really well for me but every person is different. Once you find out your workout time, you can figure out your pre-workout food. Remember to eat enough to get you through, but not enough to make you sick.

Coffee Culture in Seattle

By Avery Carruthers 

I consider myself to be quite lucky. Why am I so lucky you may ask? Well folks, today, I get the pleasure of writing about one of my greatest passions in life: coffee. I am a firm believer that a great cup of coffee can change your day in the best possible way. Having grown up in Seattle, a.k.a. the Emerald City, I have had the opportunity to try some of the country’s best coffee roasts. From Cherry Street Coffee House to Tully’s to Uptown Espresso, I have taste-tested beans imported from around the globe. 

One coffee shop that stands out in particular that is close to my heart (literally) is Starbucks. I live in Seattle, which is the center for coffee roasting and has been the cross roads for various types of coffee in the United States. I worked as a partner for over two years, but I have also visited their corporate headquarters at least 10 times (yes, I guess you can say I am obsessed). Since 1971, Starbucks has provided ethically grown Arabica coffee to customers everywhere from Asia, Africa and Latin America. Technically, I know that coffee can be confusing but trust me, it is easier to comprehend then you may think.

As a partner, let me give you the quick low-down: dark roasts are (typically) from Asia, medium roasts are from Africa, and blonde roasts are from Latin America. How can you tell the difference? That is just as simple: blonde roasts have higher acidity whereas dark roasts have fuller bodies and are the least acidic. But that’s enough about that… Honestly, Starbucks is not just a coffee store for Seattleites, it is a way of life. I have incorporated a tall peppermint mocha into my daily routine and without it, I would be lost (I also recommend the cinnamon dolce latte because they are incredible).

Stylish With Coffee

In order to fully grasp the amazingness that IS Starbucks, let me share with you their mission: to inspire and nurture the human spirit, one person, one cup, and one neighborhood at a time. Believe me, this mission is fulfilled to the fullest. No, I am not just saying that since I am a partner myself, but I truly experience it at every store I visit. Having traveled to England, France and Spain (all of which have a Starbucks), I have first handedly seen this mission carried out internationally. Starbucks is more than coffee; it is a cup of joy that spreads happiness around the world.

Different Types of Coffee Beans

Back in 1971, Starbucks started as a small store located in Pike Place Market. Here is a fun fact: the name was inspired by Moby Dick’s character, Starbuck. Bet you didn’t know that, huh? Later in 1983, CEO Howard Shultz (who I have met, by the way) joined the company and revolutionized the way people experience Starbucks today (want to read more? Check out his book, Onward). Currently, there are more than 18,000 stores in 62 countries, each that offer their own individual charm.  

Me

As a Seattleite, Starbucks will always hold a special place in my heart. Please take my advice- do not let the price fool you, each sip of coffee is worth it. If it is not perfect, they will always make it right.