NurtiFit Lust

Ability is what you're capable of doing. Motivation determines what you do. Attitude determine how well you do it. Start somewhere and you shall suceed!

Feeling the Stress of the Holidays? Plus your Weekly Recipes!

on December 10, 2012

Good Afternoon Folks!

How are the holidays treating you? Has it been tough to stay on track or are you enjoying the moderations you’re allowing yourself to have while still busting your behind in your workouts? In any case, do remember to take time for yourself and relax a bit. I wanted to share a few quick tips on relaxation in the form of mediation.

  1. Mediation can restore the optimism, self-esteem, confidence, and motivation you can be forgetting you had through stressful and worrisome times. Therefore you doubting yourself is something of the past!
  2. It lowers blood pressure and slows down your cardiovascular system to a calm and easy to manage state of mind throughout your nervous system too.
  3. It also can release and diminish any fears you have going on in your own thoughts and as well as reduce the anxiety that may be running your life.
  4. Mediation also can restore balance to your digestive system and aid in the absorption of the nutrients your body needs and craves.
  5. It can help with relieving the muscle tension you may have throughout your body from the hard training you have been doing or simply from a bad night’s sleep or even stress.
  6. Yes, speaking of bad night’s sleep, mediation can relieve you from insomnia as well as those headaches or migraines you may acquire.
  7. Finally, one great thing about mediation is with the confidence, relieved stress, relaxed mind and body; it can all help in improving depression if you have traveled that pathway.

Now that you know how mediation can help you, where do you begin?

  1. Begin with the basics like “Quiet Mind.”

This would mean your thinking becomes quiet. You simply stop focusing on all the stresses, negatives, worries, ect and just let the voice within you be quiet. Yes it is easier said than done but just like the fitness and nutrition journey you are on, everything starts with that first step. So quiet your mind, literally think of nothing. Take five minutes each day and practice this technique and soon you can master it.

  1. Secondly, Focus on NOW.

This would mean rather than focusing on the past or the future, focus on right now. This involves experiencing each moment and letting it go, experiencing the next. This is just like quieting the mind; it will take time to master but give it a try and don’t look to your future nor look behind at your past, sit exactly at this moment and experience it then let it go.

  1. Thirdly, Alter your Consciousness.

This would mean that with time, maintaining a quiet mind and focus on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. But it brings you fully into mediation and helping with the list mentioned above and improving your overall well-being.

Ok, now that those basics are reviewed simply sit in a comfortable position and begin to think of yourself as an ‘observer of your thoughts,’ just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, just let them go.

Or you can sit and focus on something intently, but don’t engage your thoughts about it. It can be something visual, like a cup on your countertop, or listening to some soothing sounds or even your own breathing. Just slip into that altered consciousness with your quiet mind and “now” state of mind.

You may also find that yoga or even spiritual mediation can be forms of mediation that are easier to slip into and completely feel relaxed by the end of the session or moment you create. Whichever meditative techniques you use, the potential benefits are clear and numerous, making it one of the more commonly recommended stress management practices. So what are you waiting for? Take this helpful note and try it at least once a week and see the benefits for yourself.

Alright, now that I have explained a quick important note crucial to your overall well-being especially during the holidays and even on fitness and nutrition journeys let’s dive into how you are doing and the weekly recipes and fun stuff Kylan and I have been up to.

I do hope that you are keeping up on your journal and have been reaching your goals along the way. Is there anything I can help with? Maybe some new workout ideas or suggestions on concerns you may have about your journal you are keeping? Make sure you contact me I am here to help and enjoy making fitness and nutrition part of your life!

Alright, for the recipes.


Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt or greek yogurt, 2 tsp. honey or cinnamon, and ¼ cup milk of choice. You can add any frozen fruit you desire!

No blender? Easy enough:

Layer together: 1 cup plain low-fat yogurt or greek yogurt sweetened with 1 tsp. honey or cinnamon, ½ cup granola (homemade or store bought), and ½ cup frozen blueberries and strawberries (or desired frozen fruits).


Simple and easy. Tear ¼ head of romaine lettuce into bite-sized pieces or if you have it available grab a few handfuls of either spring mix or baby spinach. Top the leafy greens you desire with ½ tomato, ½ avocado, 2 slices deli turkey or desired meat (you can even use canned tuna), ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper (or desired seasonings) to taste.


It almost is winter and the temps outside are dropping, warm up your night with this simple soup. In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (or desired vegetables) and cook until tender. A quicker version you may use frozen vegetables of your liking, but fresh is always the best! Serve topped with sun-dried tomato pieces and 1 thinly sliced scallion.

Ready for some fun? Check out what we have been up to this week!

We began this week with a little craving for breakfast food, yes we are talking pancakes, eggs and ham. We came up with a “sweet” idea of red velvet pancakes mixed with blueberries. Turned out quiet yummy!


Next, as part of our countdown to Christmas activities we decided that homemade chicken, garlic, mushroom, and tomato pizza! Kylan enjoyed that a lot!

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We also put together a pork shoulder with onions and mushrooms in the crockpot overnight. Though, if your like me and eat like a horse, the smell of food cooking all night can keep your mouth watering and you may end up with lack of sleep thinking it is dinner time every couple of hours. But, hey it was ever so tender and delicious! Pair it with a side of veggies and sweet potato and your set!


We also had another chance to cater and make a big fun meal. We barbequed up some bison burgers with portabella mushrooms. I choose to make a lettuce wrap out of my “works” burger but Kylan did enjoy his cheese burger with pickles! We also paired it with homemade potato salad and even threw in some homemade fudge!

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Also to my surprise as we were catering, Kylan decided he was going to put his kitchen to use for his own lunch. Teach them while their young and they will thank you later!



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