Benefits of HIIT workouts
I’ve recently fallen in love with HIIT workouts. As a busy mom, these short, but effective workouts have been a lifesaver to help me maximize my time and effort for fitness.
High intensity interval training a.k.a. HIIT, is used to describe any workout that combines high intensity burst of activity with slow periods of rest and recovery.
What are the benefits of HIIT workouts?
- Builds endurance
- Burns calories and fat in less time
- Effective use of your body’s energy system
- Boosts metabolism
- Promotes calorie and fat burn up to 24 hrs after
- Little to no equipment needed
- Can be done anywhere
- Targets fat loss, not muscle loss
- Great for heart health
- Challenging
I like to find HIIT routines on Pinterest, use workouts I find and add or change exercises, or come up with my own! I also really enjoy the workout routines by Kayla Itsines and Sugary Six Pack. I follow them on Instagram and bought and completed both of their programs. I currently do HIIT cardio and or strength once or twice a week along with my strength training at home and Fit4Mom classes of course!
Check out my latest HIIT routine on our Instagram @growingweisser!
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Sophie’s Snacks — Healthy Snacks for Kids
As we continue through National Nutrition Month, I wanted to share with you some of Sophie’s favorite snack foods that she eats throughout the day! The last few days, we were at a camp/retreat center for my hubby’s work retreat. It was a lot of fun, but the food was not great – even Sophie didn’t like most of it :p
When we are home, some of her staples for each meal are Bananas, Cheese (Colby Jack and Monterey Jack), Oatmeal, Scrambled Eggs, Peanut Butter Toast, Veggies, Meat, Veggie Burgers, Noodles, and Hummus.
But, because we were away from home for a couple days and I couldn’t make her anything, her snack bag that I packed as a “just in case” became a lifesaver! Here are Sophie’s favorite snacks that she will either have paired with a meal or just as a snack…
Freeze-dried Fruits
- Her favorites are Strawberries, Blueberries, Raspberries, Apples, Mango
- I buy them from Trader Joe’s and Sprouts
- There is no added sugar, either!
HappyBaby Organic Creamies
- Her favorites are Apple, Spinach, Pea, and Kiwi and Strawberry, Banana, and Carrot
- Dairy-free (made with coconut milk)
- No added sugar
- Melt-in-your-mouth so they were a great “first snack” when she was starting to eat and helps her to practice picking food up and feeding herself
- A snack without rice flour (Studies have shown that rice contains arsenic so we have tried to limit how much rice we give to Sophie. Unfortunately, 90% of baby snacks contain rice flour. But, this was an exception!)
Trader Joe’s Golden Rounds
- Sophie loves these crackers
- Healthy alternative to Ritz
- Soft, break easily, and melt in your mouth
- They are messy but pretty cute to see how she eats it
- Because she only eats a few a day, they stay fresh really nicely!
Trader …
Read More11 Spices to Boost your Health and a Secret Recipe for a Spicy Salad Dressing
Spices are a common part of all cultural culinary preparation. While spices are often added to each dish in small amounts in comparison to many other ingredients, they are one of the most power-packed ingredients in a meal. Spices are loaded with powerful antioxidants that serve to protect your body from environmental compounds so that you can stay healthy and energized. Listed below are 11 of the most common spices that can enhance your health.
Nutmeg
Throughout ancient times, Roman and Greek civilizations utilized nutmeg like a brain tonic. Nutmeg contains the essential oils myristicin and macelignan. These compounds have been shown to improve cognitive function and decrease the degredation of neural pathways. Known for its ability to detoxify the body, nutmeg can help cleanse the liver and kidney. The ancient Chinese utilized nutmeg oil as a balm for muscle pain, joint pain and other inflammatory processes that produce pain in the body. Nutmeg has anti-bacterial qualities so can help with gum problems and toothaches and is found as an ingredient in many toothpastes. Nutmeg can be used as a digestive aid if you suffer from stomachaches, bloating, and gas. Nutmeg is a spice that you can add to any cleanse, power drink, coffee and even your tea. Sipping on some nutmeg tea before bed can help increase your body’s ability to calm down for a good night sleep, due to high concentration of magnesium.
Cayenne Pepper
The primary ingredient in cayenne pepper is capsaicin, which is a compound that has been known to fight fat storage in the body to help you lose weight. The main mechanism of action for the fat burning properties of capsaicin is an increased thermic effect A positive thermic effect can burn calories, shred fat, and help you to lose weight. Consider adding a …
Meal Prep Omelette Bags
March is National Nutrition Month, so I am VERY excited to share my latest meal prep obsession: Omelette Bags!
Lunch is a hard meal for me to eat well because I’m super hungry and want to eat “yesterday” after our busy mornings. Meal prepping my lunch helps immensely! It keeps me on track and fueled, which means I’m feeling better throughout the day and making healthier choices more consistently.
My new favorite meal prep is these very simple omelette bags. Basically, you put anything and everything you could want in an omelette in a zip lock bag and throw it in the fridge. When it is time to eat, dump the bag in a pan with a little healthy oil and sauté to your liking. Cook the eggs on top, or transfer the veggies to a bowl or plate and cook the eggs separate. TADA! A delicious and healthy lunch.
What’s in my bag?
Roasted Brussels Sprouts (see below!)
Cubed and cooked sweet potato (see below)
Spinach
Broccoli
Cauliflower
Colorful carrots
Sweet onion
Zucchini
I choose to chop up my veggies and leave them raw (with the exception of the Brussels and Sweet Potatoes, which I pre-cooked.)
Sweet Potato: I skin, cube and boil for 12ish minutes until soft.
Brussels Sprouts: I stem and half then coat in a little avocado oil, salt and pepper. Roast 20-30 minutes at 350 degrees.
The finished prep:
I love this meal. Every time it is so delicious. I even pre-cook it and take it with me to Disneyland!
Do you meal prep? Let me know if you try the omelette bags!
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Read MoreLiving Healthy
Do you find yourself trying to eat healthy and trying to cook for a family at the same time? Does your husband need more food? Are your kids picky? Well here are some healthy alternatives to go with some traditional meals. You can cook the traditional for the family and make yourself some extra veggies/salad/etc. on the side.
- Spaghetti/Pasta/Italian
- Spaghetti Squash or Zoodles (Zuchinni Noodles)
- Meat: Chicken Sausage or Ground Turkey Meatballs
- Chicken Cacciatore in Crockpot
- Eggplant or Zucchini Lasagna
- Use tomato sauce rather than cream sauce
- BBQ
- BBQ Chicken sandwiches for the family, BBQ chicken salad for yourself
- Cut the cornbread and heavy sides and do salad on the side
- BBQ chicken in crockpot
- Lettuce wrap the meat
- Use flat bread buns
- Mexican
- Lettuce Wrap Tacos
- Cook fajitas with lots of veggies
- Light on sour cream, cheese
- Asian
- Cook a big stir fry vegetable dish
- Cook teriyaki chicken in the crock pot
- Do lettuce wraps for yourself rice for the family
- Quinoa is always a great healthy alternative
- Use stir fried meats rather than fried
- Pizza
- Crust made out of cauliflower, zucchini, whole wheat
- Eat a big salad with your pizza to cut down on slices
- Do build your own pizzas and let family members put their own toppings of their choosing
- Use thin pizza crust
- Soups
- Make soups heavy broth soups instead of creamy
- Let people add their own sour cream, cheese, toppings, etc.
- Blend cooked vegetables to make broth thicker
- Salads
- Let people dress their own salads, Use vinaigrettes for yourself
- Use nuts/fruit instead of croutons/sesame sticks/chips
- Breakfast
- Use partial egg whites with eggs
- Add vegetables to eggs
- Oatmeal with cinnamon instead of sugar
- Muffin cups with separate toppings
- Healthy whole grain cereals
- Yogurt and light granola
- Eat fruit with protein
- Whole grain toast
And just …
Read MoreHealthy Snacks for On-the-Go
I am one who always has a snack in my purse. I try to avoid getting myself stuck in situations where I am hungry and do not have a snack or have to buy something out of desperation that may not have been the healthiest option. I want my snacking to match my health goals and not be something that gets me off track. As a result, I have some go-to snacks that I always take with me when I’m on the go!
IsaLean Bar
Bethany and Kerry both shared about their favorite IsaLean bar last week. My favorite IsaLean bar is a different flavor – Chocolate Decadence! Mmm…This bar is a healthy version of a chocolate covered rice krispie treat (without the marshmallow flavor)! It is DELICIOUS and it’s packed with protein (18 grams!!). This bar is the snack that I look most forward to every day!
LaraBar
LaraBars are fruit and nut bars. My favorite is Peanut Butter Cookie, made with three ingredients – Dates, Peanuts, and Sea Salt. It literally tastes like a peanut butter cookies!! I especially like this as a snack option in the warm weather months because I don’t have to worry about it melting. Each bar is Kosher, Vegan, non-GMO, Soy Free, Dairy Free, and Gluten Free
Fruit Leather
Fruit leathers are a great pick-me up when you are out and about. As long as there is no added sugar, this is a great way to get in some fruit and veggie servings! My favorites are from Trader Joe’s and Costco and always include strawberry as one of the main flavors!
Almonds/Trail Mix
Almonds/Trail Mix is the perfect snack to always have on hand when on-the-go. Healthy, hardy, and “hands-y” (you can eat it with your hands 😀 ) – just make sure …
Read MoreCurried Chickpea Chicken Stew: Cooking Healthy with a Modified Kitchen
As some of you may know, I have been operating our home with a “remodeling in process” kitchen. Due to an unfortunate mystery leak from the back corner of our 30 year old refrigerator, we have a forced kitchen repair in progress. We decided it was due time to do some remodeling, so we have turned our unfortunate event into a blessing of a new kitchen. I have spent the past few months learning a whole new vocabulary as I have become educated in appliances, countertops, backsplashes, hoods, knobs and pulls, etc….the list goes on and on. We are approaching the demolition day and I am getting excited to see how it all turns out. In the meantime…I have been cooking in a small space that I set up in my laundry room and a tiny bit of available countertop space in the kitchen. I have had to be very creative with the recipes I have tried because most of my kitchen supplies are packed away in bins in the playroom.
So, in honor of “National Nutrition Month” I have been experimenting with healthy Crock Pot meals. My favorite one to date is Curried Chickpea Chicken Stew.
Ingredients
3 pounds boneless skinless chicken (you can use a combo of breasts and thighs)
1 Tbs olive oil
2 onions chopped fine
4 cloves garlic smashed
1 teaspoon salt
1 teaspoon pepper
2 Tablespoons curry powder
2 teaspoons cumin
2 (15 oz) cans diced tomatoes undrained
2 (15 oz) cans garbanzo beans drained and rinsed
2-3 cups chicken broth
In a saucepan heat olive oil. Sauté onions and garlic until soft. Add salt, pepper, curry and cumin and stir on low until combined. Pour this mixture into crockpot. Add chicken, garbanzo beans, tomatoes and chicken broth. Cook on low for 8 hours …
Read MoreCleansed and Renewed
I’m so excited to share MY favorite nutritional product: this herbal and botanical tea that floods my body with nutrients and helps me feel renewed. I use this drink daily as an energy and nutrient renewal OR as a support for intermittent fasting. I do my best to fuel my body well during the day, but I now know that that alone isn’t enough! I’ve learned and experienced SO much from incorporating supported intermittent fasting, called nutritional cleansing, into my health regime.
Here are a few of the stats:
•Contains over 100 nutrients that help support the body’s vital functions and immune system
•Supports the body’s natural ability to remove impurities
•Nourishes your body while it cleanses–Free from laxatives and diuretics
•Supports cardiovascular and brain health
•Boosts mental and physical energy and endurance
The amazing benefits include:
•weight control
•reset food cravings
•improved insulin sensitivity
•brain protection
•supports the liver’s natural detoxification
The natural botanical complex includes these important ingredients, which you’ve likely heard of if you’ve done any health research!
•TURMERIC – promotes natural detox, anti-inflammatory, digestive aid
•SIBERIAN GINSENG – improves oxygen uptake and overall energy
•ALOE VERA GEL – liver protection, detoxification, immune support
•ASHWAGANDHA – supports the liver, immunity, and the body’s ability to adapt to stress
•PAU D’ARCO – healthy energy, immunity, acts as a liver tonic
If you would like to learn more about my favorite product I would love to talk to you personally, or add you to our community of family and friends on Facebook!
Check out more of our favorite products at our online store HERE
Read more about Rachel’s passions and purpose for health HERE
What is your favorite healthy way to renew your body?
New dessert the healthy and easy way
Since starting to breastfeed 7 months ago, I have been starving! And I have been trying to fuel my body with healthy food for my baby and for myself. Where I once enjoyed my generous portion of ice cream (let’s be honest, I still have a little bit most nights), but I have found another healthy treat that satisfies! The IsaLean Chocolate Peanut Crunch Bar is the perfect mix of crunchy soft sweet and delectable. It almost tastes like a Reeses mixed with a Crunch bar. Yes it’s still a protein bar so it is a little bit different, but when trying to be healthy, these balanced less sugary snacks are the way to go! I carry one with me at all times in my diaper bag or purse.
- Tastes Great
- Healthy balanced fat, protein, and carbohydrate
- Convenient
- Low Glycemic
- Good for everyone, kids included
- 18 grams of protein
For more information on other great nutrition products visit this website. For Bethany’s story click here.
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Our Family Favorite Protein Shake
Why I Love It:
It is DELICIOUS!
The flavors are Chocolate, French Vanilla, Strawberry Cream, and Creamy Vanilla. They also have Dairy-Free flavors- Berry Harvest, Chocolate, and Vanilla Chai. The seasonal flavors are Pumpkin and Chocolate Mint – and sell out in hours! My favorite is CHOCOLATE!
I can fill my body with amazing nutrients all in one protein shake!
Perfect way to start my day for breakfast! Or, an easy lunch with lots of healthy add-ins! Or, even a great pick-me up at the afternoon lull!
Keeps me nutritionally balanced and keeps my blood sugar stable
Inexpensive, on-the-go meal
My husband loves it, too! It is the perfect meal for him to take to work for a quick lunch and gives him the nutrients he needs for his long days at the hospital! I’m going to start giving it to my daughter, too, who is turning one! (Rachel started giving it to her girls at an earlier age, as well!)
What Sets It Apart:
24 grams of UNDENATURED, WHEY PROTEIN: Made from pasture- raised New Zealand cows that eat what they are naturally built to digest so they have less health complications, fewer needs for antibiotics, and produce high-quality protein in their milk
Perfect balance of PROTEIN, CARBS & FAT for a 240-calorie meal