Month: May 2015

Super Easy Chocolate Overnight Oats

Mmmmmmm hmmmmmmm….. I LOVE chocolate! One of the ways I get my daily chocolate fix is by making these super easy chocolate overnight oats to have for breakfast. You simply mix it all together in a jar the night before, stick it in the fridge and go to bed. Breakfast is already ready for you when you get up so you can grab it and go!

Here’s the recipe I use:

1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup plain Greek yogurt
1 1/2 teaspoons dried chia seeds
1 tablespoon of PB2 powdered peanut butter
1 tablespoon of unsweetened cocoa powder
1 teaspoon of local honey

In a mason jar, add all ingredients. Put lid on jar and shake until well mixed. Remove lid, stir and return lid to jar. Refrigerate overnight or for up to 2 days. Eat chilled. Enjoy!

Chocolate & Blueberry Maple overnight oats

Chocolate & Blueberry Maple overnight oats

Tips for eating the right fats

Did you check out my previous blog about omega 3 and why you need it? I hope so! Here, I give you a few tips for eating the right fats so keep reading! =)

Like carbs, fats are ESSENTIAL for health. The problem is that we eat too many of the wrong types of fat. Omega 3, 6 and 9 fatty acids are key to the healthy function of your brain, metabolism and immune system. Heeellloooooo…. who wouldn’t love less forgetfulness, more energy and no being sick?!

8 tips for eating the right fats and not the bad fats:

1) The more white you see on raw meat, the more saturated fat it contains. Limit these types of fatty cuts
2) Read your food labels! If a food contains ANY trans fats, avoid it!
3) Take the skin off poultry. Remove it before cooking to avoid saturated fat sneaking into your meal
4) Choose fish such as salmon or tuna to get a healthy dose of omega 3s
5) Buy all-natural (yes, that means unsalted!) nuts, seeds and nut butters
6) Replace dairy/whole milk with rice or almond milk
7) Use natural cooking oils to prepare your foods. Olive oil and coconut oil are fantastic choices and they’re great sources of monounsaturated fats
8) Natural unsalted butter! It’s loaded with vitamins and is usually better than lower-calorie margarine options. Your body needs saturated fat, just not much. I use Kerrygold natural, unsalted butter.

Which of these tips do you need to work on getting better at? =)

Cat pee and clothes

Cat pee

Interesting topic for a health and fitness blog, right? Well, I had a little experience with cat pee and clothes yesterday and I just thought I would share what I learned.

Let me fill you in on some quick details. My husband and I are the proud parents of four dogs and an orange tabby cat who sometimes thinks he’s a dog. He was raised with 2 of our 4 dogs so I guess that’s to be expected. Most days, Griffin (that’s the cats name, by the way) is an indoor/outdoor cat (yes, he HAS been neutered for those of you who may be wondering). A couple of days ago Griffin apparently had a mishap with either another male cat in the neighborhood, a squirrel that he had stalked or the prongs on top of one of my neighbor’s fences. I say this because he has a raw, angry spot on one of his hindquarters. I took him to the vet to get it checked yesterday and we left there with an antibiotic shot and his hair trimmed around said spot. The vet told me to let Griffin clean the spot as he needed to and to keep him restricted in the house for at least a day or so. (I learned here that cats don’t “over lick” wounds like dogs do. They clean it and leave it alone. I had no idea!) So back to the house restriction… mind you, Griffin was already peed at me for trying to cram him into his pet taxi for the trip to the vet (6 attempts to get him in there!); then peed at me about the vet visit and the shot he had to get; then we get home and he’s NOT allowed to go outside AND the housekeeper shows up to vacuum, mop and make all those noises that freak him out!

After all this, last night I go into the bedroom to check my husband’s laundry basket to see if there’s anything that needs to be washed before he comes home. Good thing I checked!!! Yes, you KNOW what I found from the subject line of this blog…. Griffin had taken it upon himself to crawl into Brandon’s laundry basket and pee on his linen shirt and t-shirt that were in there. I’m guessing he did this for at least two reasons: 1) he was still peed at me for all of the reasons listed above 2) his litter box is at the front of the house – where our housekeeper was working. Oh boy!

Now, I don’t know how much experience you’ve had with cat pee, especially male cat pee, but let me tell you…. it’s odoriferous! I know that once cat pee is dry, it’s practically impossible to get the smell out of whatever it’s on. My saving grace in this case was that I found it while it was still damp. Off to the washing machine I went. I threw the clothes in; went to the kitchen and all I could think of (because I didn’t Google first, of course) was white vinegar and baking soda. I mixed together 1/2 cup of white vinegar and 3 1/2 tablespoons of baking soda (BE PREPARED FOR THE FIZZ if you do this – I wasn’t!) and then I poured this mixture into the washing machine. I set it for “stain wash” which is a 2 hour and 43 minute cycle on HOT and I went to bed.

This morning I removed the clothes from the washer and there’s NO SMELL of cat pee on them…. thank you, Lord!!! (One of the 2 shirts is Brandon’s favorite gray linen button-up) Now, I pray that I didn’t shrink Brandon’s shirt with the hot water. I’ll find out within the next week whether I did or not.

Hope you enjoyed my little learning lesson for today! =D

Omega 3 benefits & why you need it

Do you take Omega 3 daily? Do you know what it is? Do you know what Omega 3 benefits are or why you need it?

Omega 3 fats are prevalent in fish. To optimize health, it’s recommended to take in about 900 mg of EPA and DHA per day – that’s equivalent to about 3g of total fish oil – although higher intakes (up to 3 g of EPA+DHA or 10g of fish oil per day) have shown additional benefits, according to the Internaional Sports Science Association.

Fish oil has specifically shown to do the following:
* decrease the risks for heart disease, diabetes and certain cancers
* increase the metabolic rate
* lead to reductions in fat mass and increases in lean mass
* reduce inflammation in the body
* reduce pain associated with inflammatory disorders such as arthritis, chronic fatigue and more
* improve mood while decreasing symptoms of depression

Speaking for myself, my eye doctor suggested that I take Omega 3 each day in order to help lower my cholesterol. This conversation came about at one of my yearly eye appointments when he noticed and diagnosed arcus senilis in both of my eyes. Arcus senilis, in my case, is indicated by a white half ring in the top portion of the iris in both of my eyes. This condition indicates that my cholesterol is high enough to come out of the blood stream and be deposited in one layer of the cornea. His statement to me was “Shari! I usually only see this in old people!” – I was in my mid-thirties at that time. Gotta love hereditary high cholesterol! I began taking Omega 3 shortly after that. I’ve tried several brands, but most gave me “fish burps” which did NOT work for me. I finally found Thera Tears brand Omega 3 and have been taking it for several years now – it helps keep my eyes moist and gives me NO fish burps at all. The arcus senilis in my eyes hasn’t gotten any worse and from what I understand, once it’s there it doesn’t ever go away. As long as I can see I’m not going to complain about white spots on my brown eyes! =)

And hey… who doesn’t like those benefits listed above?! Next time you’re in the drug store, Walmart or even shopping on Amazon (check out my link at the bottom of the page and you’ll see Thera Tears listed there!), be sure to pick you up some Thera Tears Omega 3 gel caps. I highly recommend ’em! (By the way, I’m not getting paid by Thera Tears for this endorsement – I just like ’em that much! I am, however, an affiliate for Amazon which means that if you decide to click on the link in my “Amazon Favorites” box below, I’ll make a small commission from your purchase and I’ll go ahead and say THANK YOU now for helping a girl out! =D )

Thera Tears omega 3 supplement

Thera Tears omega 3 supplement

Eyeliner favorite

Do you have an eyeliner favorite?

I do! Because my face gets so sweaty when I teach classes and workout, I’ve had to experiment a little with different eyeliners to find one that doesn’t disappear. Check out my video below to find out which one I like best. You’ll also find it listed in my Amazon recommendations at the bottom of my blog page. =)

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