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


  • 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)


  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

10 squats holding the weight overhead


picture found on

complete as quickly as you can!!

What is your favorite arm workout?




Weekend Update

Happy Sunday!!

Not much going on here this weekend. After my excitement of the start of fall, I went to CrossFit. Good little workout with burpees and a lateral jump. You can bet I’ll be doing a workout this week with these . Then I hustled home to get ready for a presentation I had to give on low sodium diet. The group was awesome and asked lots of questions. I love when I give a presentation and the group is really interactive and asks lots of questions. Makes me feel like I might have ignited a few changes. After the presentation, went to a coffee shop to work on my weight management modules and take the quiz. In two weekends I am going to Philadelphia for the Food and Nutrition Conference and Expo (FNCE). Before this, I am partaking the Weight Management certifiate program. This will enhance my ability to counsel patients and weight loss. I’m pretty excited about it. I finished up the articles and took the pretest (required to take and pass before I could go to the session) and I passed (phew!). I ended up not getting home til 9 made quick dinner and went to bed.

This morning I woke up and was craving pancakes. Time to make some Paleo Pancakes.I topped mine with bananas, walnuts and some figs.

Paleo Pancakes
Makes 6
1/2 cup almond flour
2 tbsp flaxseed
1/2 tsp baking soda
1 egg
1/4 cup almond milk
1/4 cup raisins
1/2 cup frozen or fresh berries
1/2 tsp agave nectar
1. Mix the dry ingredients.
2. Add the eggs and milk. Mix well
3. Heat your skillet or pan.
4. Add in the berries and walnuts.
5. Cook until the pancake starts to bubble then flip and cook til golden brown. Enjoy!
Nutrition facts:
Per Serving:
110 calories, 6.4g fat; .8g saturated fat; 123mg sodium; 9.8g carbohydrate; 2.3 g fiber; 4.0g protein
Printable version here: Paleo Pancakes
After breakfast went to mass down the street at the basilica. I am pretty lucky that I can just walk down the street to the basilica and go to mass in such a beautiful place. Then it was time to fuel up quick before the long run of the weekend. The “snack” was a pumpkin walnut muffin, handful of almonds and raisins, carrots, an apple with some almond butter.

I’ll be honest, I had another handful of almonds and raisins ( I’m obsessed with this combo for some reason) and another half of a muffin. I was concerned I would get hungry on the run.
11 miles later we were done (no photos of this finish, it was not the best run in the world, Sarah and I were struggle bussing the last few miles, BUT we made it!!)
On the drive home, I stopped in at World Market to see if they have almond flour. No such luck, but I did get some teas that I’m quite excited to try:
I was wandering around since I’ve never been there and was amazed at the tea and coffee sections.

As well as ALL the hazelnut/ chocolate spreads
and the selection of European candies.
Then in the spice aisle, I just fell in love with these cans, too bad I didn’t need the spices!

After the World Market experience I headed to Trader Joes to pick up a few things for the week and look what I found…..
I am now in heaven. My love for pumpkin is taking over. I also picked up some flowers and some pumpkin sticks (yes, they’re real!!) for a beautiful fall bouquet. The lily or whatever the purple flower is was left over from the last bouquet and it was too pretty to toss.

Then had an after run snack, had a repeat of this beaut, (found here Banana Delight) with a hardboiled egg; half of a muffin and of course another handful of almonds and raisins.

Well time to get the homework done and maybe a quick power 20 🙂

Wednesday Ab Blaster

After your morning cup of coffee, here’s a little ditty to get your abs a wake up call. Enjoy!!

ab blaster

Quick ab blaster to get you feeling the buurrrnnn

Run through the movements 5 times. The 1t time 5 reps each, 2nd time through 4 reps, 
3rd time 3 reps, 4th time 2 reps, 5th time 1 rep.
Regular crunches
-Right leg crossed over left
-Left leg crossed over right
-leg straight in front of you
-Feet in the air (toe touches)
-bicycle ( full leg cycle (right elbow touching left knee, left elbow touching right knee) is 
one rep)
-pushing arms through legs (arms straight , pulse arms through bent  legs)
Feel the buurrnnn!!!
Printable version ab blaster




The past 2 nights, i’ve been tired, sluggish, and just not in the mood to workout.  Earlier this week, Sarah and I made plans to run on wednesday. During class we both looked at each other and we’re  like “Do we really want to go run?!?!” After class as we were walking to our cars we motivated each other to go for it and run. I am so happy I did. I felt SO much better after a quick ~30minute run. Today was just a hellish lonng day at work. Got a lot accomplished but was beat and had a headache from running around so much. I got home late and was planning on sitting my butt on the couch. That’s when my buddy Shawn called me up and asked if I wanted to run with him. I was about to say no, but then realized, “Katie get your butt in gear and go run”. And once again I’m so happy I did. Sometimes all you need is a little motivation from your friends to get you up off your butt and move. 
Remember this when you are feeling lazy. Call up a friend and see if they want to workout with you. You might be the motivation they are looking for!!
So big thanks to Sarah and Shawn for getting me off the couch and moving these past two days!!!
Sarah and me at the Halloween 10k last year (My costume = Snookie HORRIBLE idea running with bronzer on!!) 
Shawn and me at he F***ing Bike club 4th of july midnight ride.
Apparently I like to do events that involve exercise and dressing up 🙂


What to do when you’re stuck in traffic and you’re not going to make it to your workout??

Traffic today was HORRIBLE!!!! It took me about 10 minutes just to get near to get onto the highway and when I approached, it was DEAD stopped. Not happy with the traffic for making me miss Crossfit  I whipped a U-ie and headed home to go for a run. Accomplishing 4.5 miles for the first time in 2 weeks felt awesome but I still felt like I needed something more. That’s when I remembered this little thing I had heard about and read about called a Tabata.
I had first read about Tabata’s on the Fitnessita’s blog. (find it here A tabata is a  4 minute blast of a workout. You do 20 seconds on, 10 seconds off or resting). You go through this 8 times and the goal is to keep the same number of reps each time. The smallest number of reps becomes your score for the Tabata. Keep track of the score because when you do the Tabata again, you want to try to beat your previous score. It’s quite motivating and you feel awesome when you put up a new higher score. 
Today’s Tabata is actually 3 tabatas in a row, each working a different body part: legs, arms and abs. 
Only do as much as you can handle, but push yourself, you’ll be surprised what you can do!

8/21 tabata

3 tabatas in a row, 20 seconds on 10 seconds rest. Repeat 8 times for a total of 4 minutes. 
Keep track of your lowest score to motivate you to go harder the next time.

Tabata #1: air Squats
Tabata #2: crunches or sit-ups
Tabata #3: push-ups
Rest for about for a few minutes between each, no more than 5 and feel the burn in your muscles!!
Printable version 8/21 Tabata



4th of July Recap

Fourth of July was an amazing day vacay in the middle of the week. With the F***ing bike club ride Tuesday night, I woke up just starving. So I whipped up a patriotic meal of banana pancakes (thawed from the freezer), scrambled eggs with salmon and basil, a mini pita with jam and some fresh berries. 
 Just the food I needed to get me through them morning. Since I had the day off, and needed to get ready for the bachelorette party, I spent most of the day baking. I made, a cake, cupcakes, and cookies. The cookies were oatmeal chocolate chip cookies, the cake was half vanilla, half chocolate, and the cupcakes were left over batter. 

I wouldn’t have thought that making these would have taken so long, but when you get distracted it ends up taking a good portion of the day. Before I knew it, it was time to go to the cardinals game. 
 I was in luck because the Cardinals were playing the Colorado Rockies. I felt like a traitor for cheering for the cards, but the rockies are pretty bad and St. Louis is now my new home town, sooo time to convert over. It was SO hot out at the game. Just standing still caused sweat to run down your back. For those who aren’t living in the St. Louis area, we have had over 10, yes 10 days in a row of above 100 degree heat. To cool off, a Bloody Mary was in order. 
 The cardinals pulled off a win, and we celebrated watching the fireworks over the Arch. I love fireworks. They signify such a happy occasion. You can’t look at fireworks and not have a smile on your face. It was not a late night as it was a work day in the morning. However, heres’a a mini workout circuit inspired by all the goodies I made on the 4th, 

Too Much Baking Circuit

25 squat jumps with hands above your head 

7 push-ups
 25 squat jumps with your hands above your head
 7 pushups 
40 seconds of planks 
7 pushups 
40 seconds of planks
7 pushups 
25 burpess 
 25 burpees 
7 pushups 
and you’re done!! 

I promise tomorrow  I will post those recipes, this girl is exhausted from the past 4 days. Tomorrow is a big day, I’m going to try to run. Keep your fingers crossed for no ankle pain or issues!!

 xoxo, Katie

weekend in the middle of the week!!

Woo hoo its the weekend!! Well not really since its only Tuesday but as I sit here and eat a frozen banana with PB2 and cinnamon chips, it sure feels like it. Tomorrow I have my first day of ETO, which is awesome because I get paid not to go to work. That’s a big win my friends.  This morning I woke up starving so I had a pre-breakfast snack of toast jam, and lox.
 Then when I got to work, I had some overnight oats with PB2 and a 1/2 of a banana.
 Lunch was a salad with some lentils, and dinner was leftovers of baby back rib meat with lentils, sweet potato and some edamame. All very delicious. 
Since in my mind today is like a Friday, I have a wicked awesome circuit to share with you all. This will definitely get your heart rate up, you sweating, and ready to showing some skin for tomorrow.

4th of july workout

1/2 mile run (if you can’t run, 1000 meter row)

50 pull-ups or rows
100 push-ups
200 air squats
100 crunches
1/2 mile run
(adapted from CrossFit)
Printable version: 4th of July Workout
It’s a short workout, but a good one. Try to take as little rest as you can to get max results. Well friends, I’m off to some 4th of july festivities, a bike ride under the moon!!