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Meal Plan | Week of February 24

February 24, 2013 by Hillary 11 Comments

Woo! Week #3 with an official meal plan — going strong!

I can already tell that pre-planning (most) of my eats for the week has helped to reduce CrossFit cereal cravings and unnecessary snacking. The cutesy templates are simply a guide to what I will eat for the week, but I’ve been flexible switching recipes from one day to another.

You may notice the butternut squash recipe from last week is back again. It was the one recipe I procrastinated all week long, so it’s on deck for Tuesday night’s roommate dinner, mmm.

Menu feb24

Dinner Recipes

  • Avocado & Edamame Salad – possibly served with quinoa for protein 
  • Butternut Squash & Black Bean Coconut Rice Bowl 
  • Lentil & Sweet Potato Salad 

Wing It Ideas

  • quinoa / spinach / coconut oil-roasted sweet tater / avocado bowl
  • scrambled eggs / avocado / greens / cheese 
  • rice pasta with pesto & veggies 

Weekend Prep

  • Easy Peasy Creamy Peanut Butter
  • hard-boiled eggs
  • iced green tea

* * * 

What recipes are you cooking up this week?

Filed Under: Nutrition, Recipes Tagged With: FitFluential, healthy sELF challenge, Meal Planning Templates, Vegetarian Meals, Weekly Meal Plans

Meal Plan | Week of February 17

February 17, 2013 by Hillary 6 Comments

I can totally see how it can be addictive. I’m having a lot of fun with this whole meal planning thing. My first week with an official meal plan went swimmingly. I didn’t make the Quinoa-Stuffed Bell Peppers, so that is on tap for today’s Prep Day. I think they’ll make an excellent lunch candidate. It’s the roommate’s turn to make dinner this week, so I’m off the hook for one meal. 
 
My weekly plan includes yesterday’s tasty homemade pizza dinner and my prep day today: 
 
Menu
 
{original template}

Dinner Recipes

  • Butternut Squash & Black Bean Coconut Rice Bowl
  • Raw Kale & Brussels Sprouts Salad

Sunday Prep

  • hard-boiled eggs
  • Raspberry Chocolate Chip Muffins
  • Quinoa-Stuffed Bell Peppers

Week-day Lunch Ideas

  • avocado toast & hard-boiled eggs
  • Green Monster smoothies
  • leftovers {Monday & Tuesday recipes}
  • stuffed peppers
  • tuna w. veggies

* * *

What’s in your week-day “lunch box”?

 

Filed Under: Nutrition, Recipes Tagged With: FitFluential, healthy sELF challenge, Meal Planning Templates, Weekly Meal Plans

Meal Plan | Week of February 10

February 10, 2013 by Hillary 9 Comments

I’m going to try something new… perhaps you’re familiar with it; it’s called meal planning! You’d think I would have fallen into this habit easily as a Type A foodie; but it wasn’t until I moved in with my new foodie roommate that I was inspired to do so. 

The two of us decided to make dinner for each other once a week. She set the standards high with creamy cashew butternut squash risotto and the most delicious raw kale & brussels sprouts salad.

I found a cute menu planning template online and began browsing Pinterest and my favorite blogs and websites for recipes. Then, I created a shared Pinterest board to pin ideas for future roommate dinners. 

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Recipes:

  • Creamy Broccoli White Bean Soup
  • Penne with Balsamic Sweet Potatoes, Baby Spinach & Parmesan 
  • Quinoa-Stuffed Bell Peppers

I’m starting with a modest meal plan, with just three “real” recipes for the week. I’m banking on leftovers and a couple big salads to fill in the blanks. 

Yesterday, I shopped – at Trader Joe’s and the farmer’s market – for this week’s recipes and my weekly staples. See my {fall} kitchen staples list for the gist of how I stock my kitchen. 

Do you make a meal plan for the week? Any tips for a novice?

Filed Under: Nutrition, Recipes Tagged With: FitFluential, healthy sELF challenge, Weekly Meal Plans

Almond Butter Banana Coconut Pancakes

February 10, 2013 by Hillary 5 Comments

Something good happened in the kitchen yesterday morning.

It was preceded by a 3.5 mile trail run in the park and brisk walk around the farmer’s market (it was 30F!) with the new roommate.

I have no problem getting up before my 7:00am alarm on the weekend for said type of morning.

After I put my local greens away in the fridge, I got to making a Saturday stack of flapjacks. 

I pulled up my recipe for Puffy PB & Banana Pancakes and made a few alterations to result in something even nuttier.  

Pancakes
Recipe

 Click over to my RECIpage to print / save / share! 

 

It’s gotta be a good morning when your day starts with a stack of these… and cold-brewed, extra-bold espresso roast iced coffee ;)

About that trail run mentioned above… it wasn’t the only exercise I did this week either. 

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Hello, Helen!

Friday night, I made an appearance at the box. It was a bold move, but not one I regret. I hadn’t done a CrossFit WOD since December 13th! 

The WOD seemed doable for the current state of my knee, and I made sure to “hold myself back” during the workout. 

That isn’t to say, that after Friday and Saturday’s exercise, I feel as if I was hit by a train.

So that’s what pull-ups feel like after two months sans upper body training. 

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 Consumed cold by the pitcher.

My knee has a ways to heal, but if it gives me 2-mile jogs in the drizzling rain, walks with cotton candy sunsets, and a hand at kipping pull-ups, I’ll take it :)  

I’m happy to report my Fitter in February efforts for the week:

M – mini workout {lunges/rope/stairs}

T – 2 mile jog + 10-min. plank & push-up workout

W – 60-min. walk

Th – 2 mile jog

F – CrossFit (including 1 mi. run)

Sa – 3.5 mile jog

Su – Recover!

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Don’t miss my 4th Annual {Love Day} GIVEAWAY!

Filed Under: CrossFit, Fitness, Recipes Tagged With: Almond Butter Banana Coconut Pancakes, Breakfast, Crossfit, healthy sELF challenge, Helen Benchmark WOD, Whole Wheat Banana Pancakes

10-minute Plank & Push-Up Workout

February 6, 2013 by Hillary 5 Comments

Good morning ya’ll! Happy Workout Wednesday!

I finished my day yesterday by making a little bit of time for Fitter in February. After a 2-mile run (hooray!), I rolled out my yoga mat to give the arms some attention (10. admire your arms). This simple set would be great to add to any cardio or strength workout. If you’re feeling extra feisty, give it a go for a second round! 

Plankworkout

hand-release push-ups / up/down planks / side plank 

If you have any questions about the moves, be sure to ask!

Have a GREAT day! :)

Filed Under: Fitness Tagged With: #healthysELF, 10-minute Plank Workout, healthy sELF challenge

10 Ways to a Fitter February

February 5, 2013 by Hillary 1 Comment

It’s already the fifth day of February; I don’t want to waste any time in my aspiration to become fitter in February. There was a contagion of inspiration with the launch of the healthy sELF challenge yesterday. So much so that I went overboard with the first Meatless Monday challenge, and then found myself making a list of ways one could achieve more movement this month. 

10 Ways to a Fitter February 

1. Jump on board. With only 2 pieces of equipment, you’ll be a sweaty mess from this 20-minute tabata jump rope workout. 

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2. Play on Pinterest. Create a visual (virtual) environment of real food recipes, invigorating workouts, and powerful quotes to give you (p)inspiration on your most unmotivated days. 

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3. Be a fitnessista. Add something new to your workout wardrobe. Treat yourself to cute crops, a fresh pair of kicks, or a sparkly headband. Even a new pair of socks is motivation to move. I’m currently crushin’ the comfy compression of my Active by Old Navy gear. 

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4. Drink up. Hydrate with good ol’ H20… the more the merrier. I am a huge fan of metabolism-boosting green tea, too. Give your cells the refreshing gift of health. 

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5. Make it a date. Invite a friend to join in on your exercise… even a four-legged friend. Use the company and friendly competition to fuel your fitness. 

6. HIIT it hard. Ready to amp up the intensity? High Intensity Interval Training will do just that. Check out my most popular post, 6 Treadmill HIIT Workouts, to get you started. 

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7. Write a letter to your body. Since it’s the month of love after all, take some time to scribble down your gratitues. We owe our bodies infinite “thank yous.” 

8. Take a hike, unplugged. Whether you’re by the beach or trekking through the trees, leave your connections in the car and connect with your company, or enjoy the solitude and the scenery. 

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9. Set a new fitness goal. It’s only February. If you made goals for the new year, revisit them; hopefully they are not already distant dreams. Search for a spring race. Use social media tools (such as DailyMile) to set a new pace, go the distance, and find your strong. 

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10. Admire your arms. In times when your legs are asking for a break, focus on your upper body physique. Sleek, toned arms are never a bad thing. Try my Push-It Push-Up Workout. 

 * * *

What’s inspiring your fitness lately? 

Filed Under: Fitness, Life Tagged With: #healthysELF, February Fitness Tips, healthy sELF challenge, HIIT, HIIT Treadmill Workouts

Healthy {sELF} Survey

February 4, 2013 by Hillary 5 Comments

Hey there. Happy Monday!

I saw this survey on Carrots ‘N’ Cake recently and thought it was in sync with today’s launch of the healthy sELF challenge I’m participating in. 

1. What did you eat for breakfast?

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Sunday: creamy, fluffy almond apricot coconut steel cut oatmeal with a crater of almond butter + 1…2…3 servings of cold-brewed iced coffee with almond milk. 

2. How much water do you drink a day?

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A lot. I’m not sure how many ounces exactly, but drinking water is the cool thing (hah, pun intended) to do at work. I probably fill my Klean Kanteen at least 3x times throughout the day. 

3. What is your current favorite workout?

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I’m on a bit of a timeout from my current favorite workout… CROSSFIT… so, if we’re being technical, I’m currently enjoying hikes in the sunshine and mini jogs around the neighborhood. 

4. How many calories do you eat a day?

“Calories only exist if you count them.”

5. What are your favorite healthy snacks?

Oooh, snacks! Favorites include:

  • Almond Apricot Energy Bites V, GF
  • Almond Cherry Coconut Breakfast Cookies V, GF
  • Pick-Me-Up Power Bars V, GF

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Other goodies:

  • miniature Greek yogurts — thank you, Chobani!
  • homemade trail mix {walnuts / sunflower seeds / pepitas / dried cherries / dark chocolate chips}
  • PB & Banana Snack Muffins

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6. What do you usually eat for lunch?

I try to pack my second meal of the day with color (a.k.a. veggies). Salads are common. Leftovers, too. Often my lunches are composed of several snacks (i.e. hard boiled eggs, apples and cheese, carrots and hummus). Quinoa and black bean bowls are a regular as well. 

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7. What is your favorite body part to strength train?

The guns. Push-ups and pull-ups, swoooon.

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8. What is your least favorite body part to strength train?

Nonsense. I heart it all!  

9. What are your “bad” food cravings?

Ice cream. Hands down. I ate it 4x this past week — whoops!

10. Do you take vitamins or supplements?

Yep. Fish Oil & Vitamin D daily. 

11. How often do you eat out?

Not often, roughly once per week. 

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12. Do you eat fast food?

The only things I consume that I would consider fast food are regular Starbucks beverages and the semi-regular Chipotle burrito bowl. 

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13. Who is your biggest supporter?

I have many – parents, grandparents, and P – but would like to believe that all who know me support my efforts to live a healthy life. 

14. Do you have a gym membership?

Again, currently, that’s a negative. I am eager to return to the box! 

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15. How many hours of sleep do you get a night? 

I am well-rested with 7, rejuvenated with 8 or more, and guzzling iced coffee with less than 6.

16. Do you have a “cheat” day?

My motto: “sweaty daily, indulge often.” I like to enjoy life, and in my case, that includes cookies and dark chocolate. 

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17. Do you drink alcohol?

I’ll enjoy a mojito or beer on occasion, but it’s not a regular habit. 

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18. Do you have a workout buddy?

Gotta love your fitness friends! I’ve had several over the years, and they each hold a precious spot in my heart. #eatcleantraindirty 

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19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

Warning: I’m going to get cheesy. The best thing about committing to a healthy lifestyle has been finding my purpose in life… to inspire others to healthify their lives in one avenue or the other. 

20. What was the last healthy thing you did?

Last night: roasted Brussels and sweet taters for the week / iced my knee / drank muscle recovery green tea.

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For fun: answer one of the questions above!

Have a healthy week, ya’ll!! xoxo

Filed Under: Fitness, Life, Nutrition Tagged With: #healthysELF, Healthy Living Survey, healthy sELF challenge

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“Anxiety is a symptom, not a diagnosis.” - Dr. “Anxiety is a symptom, not a diagnosis.” - Dr. George Papanicolaou

It’s no secret that I suffer from chronic anxiety and panic attacks. Or at least I don’t intend it to be. Because while there can be a lot of shame and embarrassment around both of these, I know I’m not alone in my experiences. While I’ve leaned toward the more anxious side most of life, my bothersome anxiety has steadily increased since my mid-twenties - some periods being worse than others. 

It’s not a complete surprise that my mental health has taken a dip during my first full gloomy Seattle winter — in the height of a pandemic. 

Here are some ways I have been nurturing my body & mind as I work with a team of practitioners to work on understanding the **root causes** of my panic, and to live with more ease. 

» no coffee (not even decaf)

» meditating regularly - I’m using @insighttimer 

» gentle movement

» weekly therapy sessions

» attempting cold showers (this is hard for me!): if you’re interested, you can research how this impacts the nervous system

» working with a naturopathic doctor to focus on gut + hormone health

» trying a new Rx - a decision that took years of consideration

» lastly, opening myself up to vulnerable conversations/sharing my story and my experiences in efforts to reduce any shame and connect with others 

I am not my anxiety. 

[image: a photo I snapped to send to my mom of my naturally red palm holding my Rx on the first day I took it]
This rare blue sky day in February is having me da This rare blue sky day in February is having me day dreaming about long, light-filled summer days... they’ll be here soon. 

#pikeplacemarket #seattlewashington
Leavenworth, WA • Where To Eat🍴 I was expect Leavenworth, WA • Where To Eat🍴

I was expecting all things beer, brats and pretzels in Leavenworth (not really my jam) 🍺🥨🧀, and while there’s plenty of it, I was delighted to find plenty of delicious eats for my “foodie” taste. 

We went to all of these 3 places more than once during our quick stay - highly recommend! 

☕️ @argonautespressobar: Located at one end of Front Street, this adorable coffee bar has delicious espresso drinks, breakfast items, and the best view! 

🥐 @tumwaterbakery: Incredible pastries, avocado toast on artisanal bread that’s a feast for your eyes... and I’m eager to go back and try their wood-fired pizza! 

🍜 @yodelinbroth: Literally some of the best food I’ve had (ever!), and that’s saying a lot. I had the Yodelin soup with housemade wild PNW halibut bone coconut curry broth, udon noodles, heaps of veggies and wild salmon - it was nourishing to my core as we ate it outside in 30 degree weather. I even bought some of the broth to recreate this meal at home, yum! 

#nutritionnuteats #leavenworthwa
winter wonderland getaway ✔️ We had snow much winter wonderland getaway ✔️

We had snow much fun exploring the picturesque Bavarian town of Leavenworth, WA for a much-needed mid-week getaway to the mountains. 🏔

We stayed in a cozy little cabin @logecamps right on the Wenatchee River (one day I’ll be back to stay at the stunning @phleavenworth), played in Enchantment Park, took a drive to Lake Wenatchee, and discovered some of the best food downtown (I’m saving my food recs for another post).

Nestled between the snow-capped Cascade Mountains with the river running through town, it’s quite magical in the middle of winter. ❄️ I’m already dreaming of heading back for some summer adventures!
I’m sure Koba is wondering why we ever lived in I’m sure Koba is wondering why we ever lived in Florida for two years.

#takemetothemountains #snowday
dog [noun] companion, loyal comforter, playmate, f dog [noun] companion, loyal comforter, playmate, forgiving, loving, energetic, protective, best friend.
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