Holy Guacamole it’s Monday

Happy Monday!!

It’s always crazy how fast the weekends fly by and before we know it, the alarm is going off and it’s Monday.  Well here’s to a new week!! Over the weekend I was craving guacamole. I have made some excellent guac, and have had some epic guac fails. These fails usually come from not following a recipe and me trying to be Giada or Bobby Flay and getting creative. Well I have found a recipe that needs no changing. I realize that I’m bit behind to making this recipe, but surprise it’s Chipotle’s guac recipe!!

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Image found here

This guac is AMAZING. It’s simple and quick to make, and just delicious!  Here’s why you should eat avocados:

  • They are heart healthy. Avocados are high in monounsaturated fat, the good fat that helps lower your bad cholesterol or LDL cholesterol. Avocados also contain plant sterols which also help your good cholesterol.
  • Avocados are good for your eyes. They contain 2 carotenoids, lutein and zeaxanthin, that help slow down age related eye issues.
  • Keep your bones strong. Avocados are high in vitamin K. Vitamin K can help increase calcium absorption.
  • Cancer fighter. Avocados are a good source of folate. Eating food high in folate can help decrease the risk of developing breast, colon, stomach, pancreatic, and cervical cancers.
  • It keeps you regular. Avocados contain approximately 6-7 grams of fiber per half. This also will promote weight loss by keeping you feeling full longer.

The recipe can be found on Chipotle’s website

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If you haven’t tried this guac yet, go buy some avocados, red onions, cilantro, and jalapeños and make yourself a batch. You won’t regret it!!

xoxo,

Katie

You Eat How Many Calories on Super Bowl Sunday??

Hot wings, 7-layer bean dip, French onion dip, pigs in a blanket, brownies, and beers a plenty fill the room at any super bowl party. There are more sides of food at this party than players on the field!!

superbowl table

The average American Consumes 1,200 calories during the superbowl. Between the intense plays, blocked field goals, and hail mary touchdowns, let’s call a time out on consuming so many calories on this glorious Sunday.

This week we will look at lightened up superbowl food that is light on the calories, not on the flavor.

Southwestern Bean Dip

southwestern bean dip

Ingredients:

  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)

Preparation:

  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Nutrition Information per ½ cup serving:

146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein;5 g fiber; 288 mg sodium; 164 mg potassium.

This week has been a busy week and it’s only Tuesday. However today I was reminded how awesome a workout can feel. My arms are still shacking from this WOD. Based upon the WOD, here’s a home friendly workout you can do! All you need is a jump rope and some free weights!

Arm Shaking, Happy That’s Over Workout

5 rounds:
90 single jump ropes or 30 double unders
15 overhead presses

imagephoto found on fit.msn.com

10 squats holding the weight overhead

image

picture found on fitnessmagazine.com

complete as quickly as you can!!

What is your favorite arm workout?

xoxo,

Katie

Too many sweets hangover

I’m in a sweets hangover. I ate, and ate and ate delicious, amazing, not the best option for you food, and boy am I paying for it today. My body is revolting saying what did you do to me?? I admit, I enjoyed every bite of what I ate. These weekends are a must every once in awhile. You need a hiatus from the grind of always eating right, working out. Now it’s time to get back to eating right, working out, and cleaning up the diet, starting NOW.

 Some tips if you are in my situation. 

Avoid the scale today. 
After eating salty, sweet, food, and drinking alcohol, you’re not going to like the number you see on the scale. Wait a day after you’ve cleaned up the food you’re putting in and let your body sort itself out. 
Don’t punish yourself. 
You had a fun time, you enjoyed the food, and you realized you probably shouldn’t have had that last plate of taco dip and a cupcake. You can’t change what you ate. Realize this was a special occasion and not an everyday occurrence. 
Get back into your workout routine. 
Humans tend to be creatures of habit. We like consistency. Getting back into your routine will help you feel better. 
Watch what you eat for he next few days.
Enjoy your meals and if you’re not hungry don’t eat! Finally, 
HYDRATE
Dehydration will not help, only make you feel more blah. 


Before I flew back to St. Louis yesterday, I met with one my good swimming friends Chelsea. We were captains together my junior year, and have a lot of good and not so good memories together. It was her stairs that I fell down and broke my ankle, but it was also her house that I’ve some of the most fun staying in nights. Chelsea is such a good role model and motivator. I miss working out with her like crazy. We would feed off of each others positivity during practices to blaze through sets and hold times I didn’t think were possible. 
(we need to start taking more photos together, I struggled to find one!!)
Anyways after talking with her, she way motivated me for the triathlon this weekend. I am a bit nervous about the running portion of it, as well as the bike, but she instilled my confidence back in me! So today was a monumental day, I ran for the first time in weeks!!
I conquered 3 miles with NO pain. Two cheers for Katie’s ankle.
I needed to know that I could run on it and not have pain, mission accomplished. 
After the workout and a challenging CrossFit workout, I ran to Alyson’s to watch the Bachelorette. We’ll talk about that in a minute. First I want to highlight 2 dishes she made and share the recipes with you. 
The key ingredient in these dishes is the basil. It was so fresh and SO tasty. 
The first is a caprese tomato basil mozzarella salad and the second is quinoa, basil, tomato onion, red pepper salad, both SO good. Basil is great because it contains flavonoids. Flavonoids help protect DNA in the cells as well as free radicals from causing harm to the cells. Basil also protects against bacterial growth. The volatile oils in basil also provide anti-inflammatory effects like ibuprofen or Advil does. Finally, basil helps promote good cardiovascular health!!! It is high in vitamin A, and beta-carotene providing antioxidants!! It also contains iron, and calcium, potassium and vitamin C.
Who knew such a delicious spice could be SO beneficial!! 
(If you have more questions regarding this, please feel free to email me coffeeloversdilemma@gmail.com and I’ll be happy to help ya out 🙂 )
Now back to the recipes!
Tomato Basil Caprese Salad

Ingredients
4 large tomatoes
  2 cups mozzarella cheese
  8 -10 leaves fresh basil
4 tablespoons extra virgin olive oil
salt and pepper
 balsamic vinegar (optional)
Instructions 
Slice tomatoes and mozzarella cheese same thickness.
Arrange the tomatoes, mozzarella, and basil alternating in a circle around a decorative serving dish.
Drizzle with olive oil (and balsamic vinegar if desired).
Serve with salt and pepper to individual taste.

Nutrition Facts: 
Servings 4; Per serving: 320 calories, 14g protein, 26.3g fat

Soo the next recipe you’re going to have to wait for, because I don’t have it!! I forgot to ask for it before I left, so I am going to search for a substitute for you all first thing tomorrow morning!

Anyways back to the Bachelorette. I didn’t expect her to send Sean home!!!!! I was stunned that she chose Jef first. It’s not that I don’t like Jef, I just don’t know if he’s ready to be a father at this stage of the game.
What are your thoughts on  tonight’s episode??? Who do you think she will choose in the end??
xoxo,


Katie