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. 

This Year Make Every Season, Bikini Season

A short post on resolutions, bikini season, and my past year

2016 is just a few days away! Maybe you have thought about a resolution, maybe you have blown it off. Well this year, I urge you to make a resolution that you will keep, one that sets you up for success.

My resolution for this year is to make every season, bikini season. Winter can make it very difficult to think about wearing a bathing suit, because if you're anything like me, you are hiding away in an oversized sweater. Sure the sweater covers the fat and you don't have to worry about it, but what follows winter? Spring and summer, aka Bikini Season. When it's nice and warm outside, chances are, you won't want to be wearing a sweater. So this year don't wait for bikini season to come around to push you to get into shape, treat every season like it is bikini season.

There's no better feeling than feeling good about your body all year long. Last year, in early March, I decided to get into shape for "bikini season", and I did. But I wish I would have started earlier. Don't put yourself in a time crunch, go ahead and get started, what's stopping you?

Watching myself progress, was an amazing feeling, one that, if you are ready to, you should feel. It's easy to say you're going to eat a little healthier and go to the gym a little bit more, but to actually do so is completely different, and this year, if you set your mind to it, you can do it. 2016 should be the best year of your life, as 2015 was by far the best of mine. In 2015 I completely changed the track of my life. I went from being a stressed out, overweight, college student, to being a confident, healthy, and fit, college student, and I've never been happier.

Now is your chance. Make every season, bikini season, by sticking to your goals of eating right and working out. 2015 may have been my year, but 2016 is yours!

Get started by referring to my previous blog posts on how to go about starting and have an amazing new year :)

A good post to get you started...

http://stressedtoskinny.blogspot.com/2015/06/how-to-change-your-life-and-get-rid-of.html

Tips for a Healthy Exam Week

That time of year has quickly come around again, unfortunately. Exams. This can be a very stressful time for college students, and stress leads to some very unhealthy habits. Here are my tips on being successful this exam week:

1. Sleep: Sleep is obviously crucial for your health and well-being. With little to no sleep, the body does not function well, which leads to bad food choices and lack of motivation. Aim to get at least 6 hours of sleep a night, I would normally say 8, but I know that for most people this can be close to impossible during exams. 
2. Take a study break: Taking a short study break here and there is very important! Take this even a step further by going to the gym, going on a walk, or doing an ab routine. This will help you reduce some of the stress and then you will be able to come back to your studying with fresh eyes. 
3. Stick to your normal eating habits: Continue to eat healthy foods at the times you normally would during the day! Try to avoid eating foods that will make you tired, and stick to healthy greens and proteins. Also, don't overdose on caffeine this week. A cup of coffee won't kill you, but too much caffeine is not good for anyone. Another exam week temptation to avoid is late night snacking. Late night snacking is the cause of weight gain for many college students, as tempting as it is, don't do it. Try not to eat three hours before you go to bed!
4. Exercise: Taking thirty minutes out of your day to exercise is easy! Plus, who wouldn't want a thirty minute break to procrastinate at the gym?! Working out is an amazing stress reliever. You will leave the gym, or wherever you workout, with less stress and lots of positive endorphins. 
5. Meditation: Stress is the worst part of exam week. It hits most students hard, and many end up as balls of stress. You'd be amazed at how much a little deep breathing and meditation can help. When I'm feeling stressed, I turn to meditation. I use a guide online called www.calm.com. Calm.com has so many great options, including how much time you can choose to meditate, so you can do 2 minutes to an hour. I have found that 5 minutes is the perfect amount of time to calm my nerves. Try it for yourself! 

I hope these tips help you get through exam week! Have a fitastic Wednesday :)

5 Tips to Making this December Your Healthiest Yet

Update: I had a wonderful thanksgiving and break last week. I ate so many sweet potatoes, I may just turn into one. But overall, I made healthy choices in the food department, and I worked out every day (twice on Thanksgiving, miraculously). I hope you all had a great Thanksgiving as well!

Anyways...

Still feeling bloated and tired from Thanksgiving? Feeling like you are on a slippery slope to an unhealthy end to this year? Well, November is now in the past, and so is that Thanksgiving feast, so jump into December with a healthy attitude! Listed is 5 tips to making this December, which is usually a time filled with unhealthy choices, your healthiest yet, so that you can end the year right :)

1. Drink LOTS of water- Up your water intake this December! It's so easy to get wrapped up in the excitement of hot chocolate and holiday flavored coffees, that sometimes we forget about our best friend, water. It's important to drink water throughout the day to keep your body healthy. Sometimes when you think you are hungry, you might really just be dehydrated. Personally, I wake up every morning and drink about 20 oz of water before doing anything, but even just a cup will do! If you prefer hot drinks in the winter, drink hot water with a slice of lemon, not only will you be hydrating, but it will also serve as a natural detox! 
2. Set several small goals and one large goal- To keep yourself on track set goals. Set a large goal first, for example, lose 5 lbs this December. Then set small, attainable goals that will get you to the larger goal, for example, go to the gym five times a week and only allow yourself one treat a week. These are just examples, and it's up to you to come up with your own goals, but it is important to have goals to keep yourself on track this month, and every month. 
3. Don't rely on the gym- It's getting cold and motivation is low. Perhaps you don't feel like leaving the house to go to the gym. Well..... that's no problem at all! Don't rely on getting your exercise in the gym, but also don't just not workout because you can't make it to the gym. Working out in your living room, or wherever you have space, is easy. Go through my workouts I've posted, and watch some youtube videos, because I know it isn't always easy. This is also important to consider when you are traveling. You can do jumping jacks and push ups anywhere, trust me! 
4. Make your own meals when you can- Around the holidays eating dinner at a restaurant is a common occurrence, at least for me.  If this is also the case for you, try to restrain from eating food on the run or in a restaurant when you don't have to. Obviously, it's okay to get together with the girls on Friday night or with the family, but on a Tuesday, stay in and make a healthy home cooked meal. Plan ahead and try to eat healthy throughout the whole week, so when your weekend restaurant trips come around, then you won't feel as bad. You can even make it one of your small goals to cut back on your restaurant food intake. 
5. Build willpower and use it- It may be hard to restrain from the Christmas cookies and eggnog, but use willpower. While having a cookie here and there is okay (MODERATION), use your willpower to not eat too much. It is important to build willpower, and this is the perfect chance to do so. Tell yourself that you don't need another cookie or another cup of hot chocolate. Restrain yourself and give yourself the useful gift of willpower this December. 

I hope this helps you end the year in a healthy way!

I'm Thankful for Change

This year, I have so much to be thankful for! One thing that I am especially grateful for this year is change. I'm thankful that I decided to make a change in my life, because that change brought me so many more things to be thankful for. I am so lucky to be happy and healthy this year. When I made this huge change in my life I had no idea how many great things would come as a result. Change has brought me happiness, friends, and a better life in general. On that note, I am ESPECIALLY thankful for the people who have supported me through it all. Thank you to my family, friends, and followers who keep me motivated!

If this year you don't feel as though you have a lot to be thankful for, maybe it is time to make a change in your life. If next year you want to be thankful for health and happiness, start your journey after Thanksgiving, it's never to late to change the course of your life!

5 Random things I'm thankful for:

1. Skinny Pop
2. Sweet Potatoes 
3. The Stair Master
4. The students in my cycling class that brighten my Mondays and Wednesdays :) 
5. Thanksgiving break- it's about time we had a break!!