barre, bubbly and beauty

Hi friends! How are you? Happy Monday! Hope you enjoyed the weekend. What did you do?? Ours was a whirlwind of fun activities and family events.

Friday night, the Pilot and I enjoyed a date night at one of our favorite spots: North.

Our good friends Michele and Dave were in town for the weekend, so went out for drinks. We sat at the bar, and enjoyed wine, cocktails, and alltheappetizers.  

Love this girl so much.

(Similar jacket // top <— my current fave // jeans // booties on sale)

A blast from the past: North is located at one of the outdoor malls here, so we wandered into Victoria’s Secret before dinner to check out their cute U of A gear. I recognized the manager immediately, but I didn’t want to say anything to avoid a potential “I don’t know you” type situation. While we were paying for my hoodie, she was like, “Did you work for me years ago?” And I was like, “YES!” and all was right in the world haha. It had been at least 10 years since I’ve seen her back in the Victoria’s Secret days. Crrraaaazzyyyy.

I spent Saturday morning at the Pure Barre studio for a fun barre, bubbly, and beauty event. My friends Vanessa and Brianna (the co-owners) invited me to do a Beautycounter trunk show, and I was so excited to share some Beautycounter love while I’m here.

It was so much fun to share these amazing products at the studio -I made sample sets for whatever anyone wanted to try- and the girls brought mimosa supplies in addition to vegan donuts and muffins. Maple Water also generously sent cases of Maple Water to share with everyone.

It was such a fun event, and thank you so much to the blog friends (HI Sharon and Carrie!) who came to enjoy class and hang out. If you’re in Tucson, definitely check out a class at Pure Barre. It crushed me in the best way possible.

Saturday afternoon, we headed back to the Botanical Gardens per Liv’s request. It took a lot of arm-twisting.  

We checked out the Frida Exhibit again, saw the gorgeous butterflies,

and enjoyed the beautiful weather and scenery.

After the Botanical Gardens, the Pilot went to the gym while the girls and I fell into the gap for spring clothes and swimsuits. They’re going to be mermaid swimsuit twins. I can’t even handle it.

Saturday night was dinner here at home (sole from Sunbasket) and the Wildcats game (we lost. wah.). Sunday morning was lazy and wonderful. We enjoyed breakfast, ran our weekly errands, and I prepped some salads and oats for the week.

Sunday night was an overdue yoga class. It had been a few weeks since I’ve practiced and my hamstrings cried the entire time. Usually I’m thinking about all of the poses I love practicing (dancer’s pose: YES, standing splits: YEAH, crow pose: YESSSSS) but because it’s been a second since my last class, I found myself focusing on the most-dreaded poses. For example, shoulder stand is the death of me. My legs are never perpendicular to the ground, and I feel a ton of tension on my tight neck and shoulders. I also loathe half pigeon. I was legit fidgeting the entire time and begging for it to be over. I figured that it’s similar to acupuncture: the spots you dread are the ones you need the most.

(Photo: Scott Hubbard)

This morning the girls and I are off to play at the park, and I’m excited to get a massage later today (YEAHHHHH).

I hope you have a wonderful morning! What’s going on this week?? What’s a yoga pose you dislike? Last time you got a massage? I can’t even remember the last time, but I do remember it was at the amazing Therapie in OB.

Happy Monday and thanks for stopping by!

xoxo

Gina

PS Happy End of Winter Shape Up! Thank you again so much to everyone who followed along. I’ve extended the giveaway through tonight if you’d still like to enter! I’ll announce the lucky winner in the am.

If you wouldn’t mind taking a short survey here, we would genuinely appreciate your feedback. Newsletter subscribers, you’ll get your March workout calendar in your inbox tomorrow. xo

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Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic]

For this week’s Monday Mindfulness, we’re going to focus on sound. This mini practice will take you out of your head when you have a lot on your mind or feel overwhelmed, and it’s a great way to build in time for practice throughout your day. Just like the breath, focusing on what you hear is simple to do and immediately accessible. Different sounds are always there — in the distance, close to us and even within our own body. If you’re able to focus on sound with presence and a sense of open curiosity, without judging or evaluating, then the simple act of listening can become a nice source of stress-relieving calm. Follow the simple road map in the infographic below.

The post Monday Mindfulness: Is the Way You Listen Affecting Your Calm? [Infographic] appeared first on Under Armour.

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Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes

Kale has been the “it” vegetable for years, stealing the thunder from its other cruciferous cousins. But let’s not forget one of original superfoods — broccoli. Both the stalks and florets are edible and nutritious. These treelike veggies are a good source of vitamins C and K, dietary fiber and potassium. Broccoli is versatile and can be eaten raw or roasted, in soups, salads or stir-fries. Make this deep-green powerhouse veggie the star of your next meal with these 10 tasty recipes.

1. BROCCOLI QUESADILLA WITH AVOCADO, GARLIC & DILL | MOUNTAIN MAMA COOKS

These gorgeously green-hued quesadillas are perfect for a quick meal when hunger strikes. Each quesadilla is filled with sautéed broccoli and melted sharp cheddar. The avocado adds a layer of creamy, superfood goodness. Recipe makes 2 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 343; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 9g; Cholesterol: 30mg; Sodium: 294mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g

2. GARLICKY BROCCOLI “ZOODLES” WITH BACON | MYFITNESSPAL’S RECIPES

An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g

3. ULTIMATE SUPERFOOD SALAD | MYFITNESSPAL’S RECIPES

If you could take a multivitamin in food form, why wouldn’t you? This is why you need to try the ultimate superfood salad from The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.

Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g

READ MORE > A LOVE LETTER TO BROCCOLI: WHERE IS THE RESPECT?

4. CHEESY VEGGIE BAKE | MYFITNESSPAL’S RECIPES

Increase any picky eater’s vegetable intake by hiding them in Food Fanatic’s cheesy broccoli-zucchini egg bake! Save time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead, and follow instructions as directed. Recipe makes 8 servings.

Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

5. LIGHTENED UP BROCCOLI CHEDDAR TWICE-BAKED POTATOES | FIT FOODIE FINDS

If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 12mg; Sodium: 256mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g

6. EASY BROCCOLI-SPINACH RISOTTO | MYFITNESSPAL’S RECIPES

Enjoy a fancy risotto dinner with less fuss using this recipe tweak — bake your risotto! Traditional risotto requires stirring small batches of hot broth into the rice every few minutes, but our baked method creates a similar consistency without extra tending. This vegetarian version comes loaded with broccoli and spinach, but feel free to add your favorite veggies instead. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

7. SKINNY BAKED BROCCOLI MAC & CHEESE | MYFITNESSPAL’S RECIPES

Now the ultimate comfort food side can be your main entree. Our recipe features Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g

8. CASHEW BEEF WITH BROCCOLI STIR-FRY | MYFITNESSPAL’S RECIPES

Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “Fiber Up Slim Down” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g

9. CAPRESE CHICKEN & ROASTED BROCCOLI | MYFITNESSPAL’S RECIPES

Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

10. “LOADED” POTATO SOUP | MYFITNESSPAL’S RECIPES

Turn a childhood favorite, the fully loaded baked potato, into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with less calories. And with both bacon and broccoli, this creamy soup is nutritious and packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup + 1 tablespoon sour cream + 2 tablespoons cheese + 2 heaping tablespoons broccoli + 1 tablespoon bacon each.

Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g

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The Mechanics Of Human Running

Humans are the only ones that land on their heels when they run.

read more

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9 Heart-Healthy Foods to Add to Your Grocery List

According to the Centers for Disease Control and Prevention, heart disease is the Number 1 cause of death for American adults — accounting for one in every four deaths. With February being National Heart Month, now is the perfect time to focus on beating that statistic. Though genetics can play a role, your diet, blood pressure, LDL (“bad”) cholesterol levels, smoking habits, physical activity and other lifestyle factors all impact your risk for heart disease.

Fortunately, what you eat can make a big difference, and helping your heart can start at the grocery store. To get on the fast track to heart health, add these foods to your shopping cart on your next trip to the supermarket.

1. Oats

Oats and barley are rich in soluble fiber, which may help reduce LDL cholesterol levels, lower blood pressure and decrease your risk for heart disease overall. Enjoy oatmeal for breakfast or blended into a smoothie, and add barley to soup or stew. With plenty of fiber, these whole grains also help you feel satisfied throughout the day.

2. Spinach and Other Leafy Greens

Whether it’s spinach or collards, leafy greens are low in calories to help with weight management and provide calcium, fiber and folate, a nutrient that promotes heart health.

3. Sardines

Packed with omega-3 fatty acids, sardines and other oily fish can help you meet your omega-3 needs. According to research, omega-3s may help reduce the risk of heart disease. The Dietary Guidelines for Americans recommend at least 8 ounces of seafood each week with an emphasis on those that provide omega-3s. Though fresh fish is great when available, sardines, canned or frozen salmon, trout and other fatty fish are an easy and flavorful addition to weeknight meals.

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Omega-3 fatty acids are essential to your body, but you may not get enough from diet alone. MegaRed® Advanced 4-in-1 900 mg supplements your diet with additional Omega-3s to support your heart, brain, eye and joint health. Plus, it’s more concentrated than standard fish oil so it has two times the Omega-3s.

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4. Fresh (or Frozen) Berries

From blueberries to raspberries, blackberries and more, fresh or frozen berries are a good source of polyphenols, vitamins and fiber, all of which have been shown in research to help reduce the risk of heart disease.  Enjoy berries as a snack, tossed into a smoothie or as a fruity topping for toast or oatmeal.

5. Avocados

Technically a fruit, avocados are trendy for a good reason. Chock full of heart-healthy monounsaturated fats, avocados are the perfect way to add creaminess and healthy indulgence to a variety of dishes from breakfast (avocado toast) to dinner (chili or tacos) — and even dessert (mousse!).

6. Tomatoes

Tomatoes, especially when cooked, are a natural source of lycopene, a compound shown to positively impact blood pressure and blood fats — and, in turn, boost heart health. Use tomato sauce to simmer a hearty chili or as the base for your favorite pasta dishes.

7. Nuts

Almonds, walnuts, pistachios and other nuts contain heart-healthy monounsaturated fats that may help reduce cholesterol levels. Walnuts provide a plant-based source of omega-3 fatty acids that may also contribute heart-healthy benefits. Enjoy nuts as a snack, tossed into salads for crunch or ground into a crunchy coating for baked fish or chicken.

8. Pulses

Beans and lentils are packed with fiber and protein, and they can make an excellent substitute for meat. Swap in legumes for high-fat meats to make burgers or taco filling. Versatile and inexpensive, pulses are delicious any time of day.

9. Mushrooms

With more than 3 grams of fiber and up to 11% of the daily value for potassium per serving, mushrooms offer a heaping helping of potassium, a mineral that helps lower blood pressure. Mushrooms add savory flavor and a meaty texture to plant-based dishes, which may make it easier to cut back on animal protein.

Though these foods are some of the most common and impactful ones, this list is not by any means comprehensive. Add all forms of fruits and vegetables — from apples, grapes and oranges to broccoli, carrots and Brussels sprouts — to your cart. All of these foods supply important nutrients and can help support a healthy heart. Balance it all out with lean protein from fish to chicken.

With this list in hand, think of the many delicious heart-healthy meals you can create.

Written by Marisa Moore, an Atlanta-based registered dietitian nutritionist specializing in food and nutrition communications. Connect with her on Instagram and Twitter and get her recipes and nutrition tips at marisamoore.com.

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