Banana Chocolate Chip Protein Muffins

(Yields 6 muffins- double recipe for a whole pan)

Ingredients: 

• 1 scoop vanilla protein powder
• 1/2 teaspoon baking powder
• 2 egg whites
• 1 banana 
• 1/4 cup milk 
• 30- 60% cacao bittersweet chocolate chips 
• cinnamon (to taste)
• 1/2 teaspoon vanilla 
• 2 tablespoons oat flour (make your own by blending oats into a powder)

Preheat oven to 350. In a blender combine protein powder, banana, egg whites, milk, vanilla, baking powder, cinnamon, and oat flour. Blend until perfectly smooth. Coat muffin pan with cooking spray and evenly fill 6 cups (12 if recipe is doubled). Drop 5 chocolate chips into each cup of batter. Bake at 350 for 25-30 minutes (until golden brown). Let stand for 10 minutes and enjoy :)

Calories: 75

Carbs: 10g

Fat: 1.5g

Protein: 6g 

You can also make this in loaf form the same way!

Eating Disorders: What are they and how to avoid them

As it is national eating disorders awareness week, I thought it would only be fitting to write about them, considering how much they effect people who diet and the fitness and health community, and myself.

An eating disorder is an unhealthy relationship with food. An eating disorder is a psychological illness that leads people to eating either too much or too little, or it leads people to view food as the enemy, or as the only solution. Below I have defined four different types with the help of http://www.nationaleatingdisorders.org.

1. Anorexia Nervosa: Anorexia is voluntary starvation. It is most likely to strike young and well-to-do women. Signs include: 
1. weighing less than 85 percent of normal weight
2. a fear of gaining weight
3. an obsession with one's appearance
4. and a belief that one is fat regardless of the true weight 
5. for young women, the absence of three menstrual cycles due to extreme weight loss is another sign 
2. Bulimia Nervosa: Bulimia is when people forcibly get rid of the food they eat. People who are bulimic use laxatives to increase defecation, or they use emetics (drugs that induce vomiting), or they simple use their fingers to make themselves throw up. 
3. Binge Eating Disorder: The criterion for a diagnosis of binge eating disorder is consuming large amounts (a few days worth of calories) of food in one sitting twice a week for up to six months. Some binge eaters become overweight, some stay slim by turing to a bulimic mentality. 
4. Orthorexia nervosa: This is not a formally recognized eating disorder, but it is fairly common within the fitness community, and is becoming increasingly more present. This disorder is characterized by an obsession with the need to eat only the right foods, or to only eat "clean". People who spend hours planning perfect meals for each day and refuse to eat a smidgen of something that is not organic or "clean" suffer from orthorexia. While the choices made by orthorexics are, in fact, healthful, having a rigid mentality towards food, and a strictly limited diet, is not healthy psychologically. 

So how does this effect me? Well while I never turned to regurgitation or starvation, I, as most dieters do at some point, strictly restricted my diet. During late October and November, I decided that the only way I could keep the weight off was to make a list of the foods I would not allow myself to eat, which basically just left me eating salads, veggies, and small portions of meat everyday. It got to the point where I wouldn't even let myself have rice or fruit, because of the carbs, and all I thought about all day, everyday, was what I was going to eat, or what I was going to allow myself. I went to bed starving and felt weak and constantly tired, which made perfect sense, since I would only be averaging 900-1100 calories a day. 

Food was a fear of mine, because before I lost weight, food was my stress remedy. But luckily, this phase of my life was short lived, because after doing further research, I discovered that this was hurting me and was in fact an unhealthy lifestyle. So, in a healthy fashion, I went back to eating a very normal diet, consuming about 2100 calories a day, and a good 40% of those coming from carbs (which I'm happy about because sweet potatoes, rice, and cookies are delicious). This increase has allowed me to gain weight, but in a positive way. At my unhealthy low, I got all the way down to 129 pounds, 6 pounds under the beginning of the healthy weight range for my height. But I am happy to say that I have gained 10 pounds since and I am seeing it in positive muscle growth :)

Luckily for me, I caught myself fast before anything became too serious or too overwhelming. At the end of day, don't let food take over your life. It's important to make healthy choices, but when healthy choices effect your life, then it becomes unhealthy. Moderation and balance are always key in living a healthy life. 

Eating disorders are very serious and potentially life threatening. If you, or someone close to you, experience signs and symptoms, seek medical advice and treatment. 

For more information on www.nationaleatingdisorders.org 

Booty Boost and Leg Workout

Concerned about the appearance of her legs and butt, my mom asked me to make her a workout to get her toned and ready for my sisters wedding. I thought, since several people have showed interest, I would share the workout with you all as well! Have a fit and fantastic day :)

Warm-up: Walking Lunges (15 per each leg, 30 total, no weights)

Butt and Leg Workout: 3 Sets, 12-15 Reps of the Following Exercises 

Glute Bridge: 

Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your hips up, and at the top postion (as shown in the picture), squeeze your glutes. That's one rep, do 12 to 15. 

Donkey Kicks: 

Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Lower back down to the starting position and repeat with the other leg. That's one rep, do 12-15 per leg. 

Dumbell Weighted Goblet Squats: 

Stand holding a dumbell* or kettlebell* by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, thats one rep, do 12 to 15. *As for weight size this is something you will need to figure out, I use at 35 lb dumbell, my mom uses a 15, so if you are just starting use a lighter weight, try anywhere from 10-25*

Plie Squats:

Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That's one rep, do 12-15. 

 Jump Squats: 

Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as you can . As you land, gently bend your knees and sink back down into the squat position. That's 1 rep, do 12 to 15. 

*Disclosure: I do not have a certification in group fitness, this is just a workout I do, as an average fitness enthusiast. My only certification is in cycling, which does require me to have an understanding of leg muscles and anatomy.