Wednesday, August 20, 2014

Slow Cooker Ropa Vieja

As I dietitian I am always thinking about what I eat.  What am I going to eat?  What did I eat today?  What's in that?  Food, food, food.  But I also like my food fast, fast, fast.

I like simple recipes based on fresh ingredients.  Hence why this RD blog isn't full of beautiful recipes and photos.  My recipes are more like simple instructions.  I know y'all love me anyway, but sometimes I feel guilty for not filling the typical RD blogger responsibilities.  So today we have a recipe that brings BIG flavor with minimal work and utilizes a great kitchen tool, the crockpot.

As I mentioned before I rarely eat beef, but I have been craving it recently, so I decided to use lean flank steak from Laura's Lean Beef in this recipe.  This recipe might work with chicken...I'm not sure but you could totally try.
Crock Pot Ropa Vieja
1 - 1.5 pounds of skirt or flank steak
1 15 oz can of crushed tomatoes
1 jalapeƱo pepper, thinly sliced
1 onion, sliced
2 green bell peppers, sliced
3 cloves of garlic, minced
2 tablespoons of ketchup
1 tablespoon of apple cider vinegar
2 tablespoons of Goya Sofrito
1 tablespoon cumin
1 tablespoon oregano

1. Cut all vegetables.  This can be done the night before to save am prep.
2. Combine tomatoes, apple cider vinegar, ketchup, Sofrito, and spices.
3. Fill crockpot by layering vegetables, meat, then sauce on top.  Cook for 8 -10 hours in crock pot on low.  Shred 30 minutes prior to serving.
This is a great meal to serve over brown rice or quinoa like we used.  You can also use tortillas to make a yummy burrito or eat it plain to cut carbs for a lighter dinner.  I also topped mine with diced avocado and tomatoes.

Another bonus of this meal is that leftovers could be frozen for lunches or dinners at a later time.  It's just a big iron-filled win!

What's your favorite crock pot meal?

Love and lean red meats in moderation,
Carissa & Kyle

ps - Since this post was originally uploaded on a Wednesday, I'm sharing it to Jenn's Link up on Peas & Crayons.  Stop by to check out other bloggers eats!

Thursday, August 14, 2014

Asics Nimbus 16 Review

I have an Asics foot.  Just ask Betsy from Track Shack.  She fit me in my most recent style of Asics before marathon training last year.  My foot runs best in Asics, so when they contacted me and asked if I'd be willing to review one of their shoes I VERY excitedly said, "Yes!".
Disclaimer: Asics provided the products in this review, but not compensation.  All opinions are my own.

I have had 2 running injuries in the past 4 years and they both resulted from improper foot wear.  I severely sprained my ankle running in "non-running" shoes on Christmas 2011 and I caused a flare up of tendonitis by too much flip-flop wearing.  Feet need the proper shoes and for me that's the Asics Nimbus 16.
From Asics website, the shoe is best for underpronators to mild overpronators.  The Nimbus 16 also features FluidFit and FluidRide, a heel clutching system, and gender specific cushioning.  I also love the look of these shoes.  They provide the stability my foot needs.
My first running shoes weren't pretty to look at.  They were a lot of white or gray, but I wore them because they were the right shoes for my foot.  Now Asics has really upped the color game and I love it.

I think it's safe to say that I will continue to be as Asics girl.  If you're new to running or afraid you might be running in shoes that aren't right for you, then I HIGHLY encourage you to head to your local running stores (Track Shack if you're in Orlando) and have a professional fitting.  It is SO worth it.  Also I increase my shoe size a half size for my running shoes.  I'm an 8 normally and I run in 8 1/2 Asics.  I also give me shoes about 350 miles before retiring them to cross training and starting a new pair of running shoes.

Be sure to follow ASICS on InstagramTwitter, and Facebook for updates on new products. Also, be sure to check out their full line of running shoes in amazing colors and designs!

What color are your running shoes?
Do you like stability or a lighter shoe?

Love and Asics America,
Carissa & Kyle

For race recaps and running info check out my Races Page.

Monday, August 11, 2014

Basic Strength Training Workout

We should all lift weights.  It strengthens our muscles, increases our amount of lean body tissues, strengthens bones, and can even improve posture.  However lifting weights isn't without danger and beginners need to start with an appropriate workout.  If you start your body out with weights that are too heavy, improper form, or Olympic lifts that you're not trained to do then you could injure yourself.  Injuries stink and they might leave you less willing to try strength training again.

This is a full body workout designed to be done in about 30-40 minutes.  If you have any questions about machines or form please ask us. We're using higher reps and lighter weight for this one to build strength and endurance.
Add variation to your routine with this alternate Strength Training For Beginners Workout.

When did you start lifting?
Why do you lift?

Love and proper form,
Carissa & Kyle

Monday, August 4, 2014

Are you hydrated?

This glimpse at healthy hydration in Florida is sponsored by Zephyrhills.
It's summer.  It's hot.  Are you hydrated?
Maybe you think to yourself, "Have I had my 8 - 8 oz glasses of water today?"  Well, the funny thing is there's actually no scientific research behind that recommendation.  It's easy to remember and it most likely helps people to attempt to drink more fluids, but a 5'1" woman and a 6'4" man living in different climates with different activity levels have very different fluid needs.  On average it's about 9 cups daily for a woman and 13 cups for a man (with 1 cup being 8 ounces).  While all fluids and fruits and vegetables can add to this count, I like to get a majority of my fluid intake from high quality H2O.

So back to my first question....Are you hydrated?

The answer...check yourself!  And by yourself I mean your urine.  Use the friendly urine chart as a way to gauge your hydration level.  You're welcome.
Another question that can come up when talking about water is the debate of bottled water vs. tap water.  I personally drink both daily.  Tap water in convenient when I'm at home, but when I'm on the go I always (and I mean always) have a bottle of Zephyrhills Spring Water with me.  Earlier this summer I was given a closer look at Zephyrhills bottling plant and Crystal Springs preserve and I learned some interesting things about water.
Did you know that nearly 70% of what we drink comes from a package?

Add the fact that the average American gets 20% of their daily calories from beverages and it's easy to see how switching to bottled water on the go can be a healthy and hydrating choice.

If you're reading this blog, then you probably take steps to live a healthier life.  But we all have our vices.  Could soda be yours?  Trading 1 soda a day for 1 bottle of water will save you 50,000 calories and about 14 extra pounds a year.

If you want to hop off the soda train and try bottled water know that you're not alone.  Bottled water outsells soft drinks in more than 16 major US markets. If you get bored with the taste of plain water try adding fruit or lemon juice.  You can also check out the few variety of calorie-free, sparkling water like lemon, raspberry lime, lime, and mandarin orange.
Finally, Nestle Water and Zephyrhills are working towards having the lightest environmental footprint of any packaged footprint.  Over the past 20 years, Nestle Waters has reduced the amount of plastic in its bottles by 60% and compared to a typical bottle of the same size, their Eco-shape has 30% less plastic.

When you're on-the-go this summer don't forget to hydrate.

How much water have you had today?
How do you stay cool in the summer?

Love and bottled with care,
Carissa & Kyle

Friday, August 1, 2014

Sitting is Worse Than Smoking

Friday is a glorious day.  It's full of happy hours and excitement for the weekend ahead.  If you're a Fit2Flex reader then it's also filled with the highly anticipated Friday 5.  What will that crazy couple talk about this week?  No more waiting.  Uncork that chardonnay and let's chat.

Also please give Push-Up Pete a big welcome to the blog.  He's a stud and he's on Instagram @EvoPete.  Word.
1. v8
I'm not a big juicer.  When I travel I will sometimes add in some green juices as a way to totally rock the placebo effect and feel healthier.  But I'm not a huge proponent of an all juice detox.  It's just not my thing.  My liver is a great detoxed and a diet full of whole foods and fiber works for me.  I did, however this week realize that way before juicing was a fad there was v8.  I like v8.  I probably drink it 2-3 times per week.  I pick the low sodium variety and use it as a light snack between breakfast and lunch.

Old school juicing. No not like that.
2. Burpees
Most of you probably are not HUGE fans of burpees.  Who is really?  Well Kyle and I are definitely NOT team burpees.  In fact we labeled them on of the least effective exercises in a recent online article interview.
3. Talking Probiotics
I am a fan of probiotics, because they help keep your gut happy.  A happy gut is a crucial part of being a happy human.  If you regularly take probiotics or are thinking about it I recommend this article about "5 Probiotic Myths". Probiotics...more than just Activia! :)

4. Sitting is as Bad as Smoking
The news has been coming out for a while now that sitting is bad for you.  I've heard that it's as bad as smoking, but I highly encourage you to read this article.  New research is showing that yes, sitting is bad, BUT even exercising can't undo the damage that sitting does.  Wow!
What can you do?  Take regular walk breaks for one. I also will often stand as I work using my countertop or you can invest in a standing desk or a FitDesk like my biking one.  Whatever you do get off that booty!

5. Foods That Make You Hungrier
Do you ever eat and then you're STILL hungry?  That tends to be a side effect of killer workouts with Kyle, but there are certain foods that can make you hungrier and ahem #1 of today's Friday 5 is on there!  Read about these 11 foods here.
Kyle and I have a pretty fun weekend coming up, so follow us on Instagram.

What food always makes you hungrier?
Moms, did you take baby bump pics?

Love and juiced up,
Carissa & Kyle