Tag Archives: healthy

How to Get Good Nutrition When You Are Short on Time

Disclaimer: I received Luvo meals to review as part of being a BibRave Pro. As always, all opinions are my own. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

Have you ever had a to-do list that was so long you couldn’t finish everything even if you didn’t sleep? Been so busy that eating is the lowest priority? Opened your fridge and realized you forgot to go to the grocery store? Got home from a workout & been so hungry you eat half a jar of peanut butter? Or had such a long day that cooking is the last thing you want to do? 

I’ve experienced all of those. Every single one. I have learned a few different techniques to make sure I am able to eat nutritious food no matter how busy I am. I’m sharing one of those techniques with you today.shutterstock_168304454

Nutrition is something I am really passionate about. What you eat has a huge impact on how your body works. Whether you want to loose weight or not, what you eat matters. The saying ‘you are what you eat’ is true. Eat junk and your body is gonna perform and feel like junk. I have not always eaten the way I eat now. I never realized how horrible unhealthy food was making me feel until I cleaned up my diet. If weight loss is your goal, food has a huge impact on that too. You cannot outwork a bad diet, it eventually catches up to you. 

So, what do I do? 

I need to eat healthy and fuel my body right with good nutrition so I can be a better runner, a better wife, and a better business owner, BUT I never have enough time during the day to get stuff done. What do I do? One of my favorite strategies to deal with this is quick & easy staple foods along with frozen meals. 

Let me start by saying that I am not talking about just any old frozen meal. You need to choose wisely. There are only a few brands I will eat and stock my freezer with. While frozen meals may not be as healthy as a homemade meal, certain ones are much healthier than many other ‘quick’ options, such as fast food. Nothing beats home cookin’, but unfortunately we don’t always have time for that.

How to Get Good Nutrition2

Last year at Blogfest, this was actually a topic that was discussed by a leading nutritionist, Dr. Chris Mohr PHD. He discussed protein needs and different ways to fuel our body quickly. He mentioned frozen meals as a healthier option to fast food in his presentation. I was excited because this was already a strategy I used. Some months I barely ever eat a frozen meal, but when I am busy or traveling a lot, they are lifesavers. Again, not all frozen meals are created equal so pay attention to the ingredients and nutrition facts.  

One of the only brands of frozen meals that you will find in our freezer is Luvo. I had found a Luvo meal in the frozen section at QFC (part of the Kroger chain) and I decided to give it a try. It didn’t even taste like a frozen meal! So when I got the opportunity to try some additional Luvo meals thru BibRave, I was so excited!! It was perfect timing too because I had an empty fridge + the busiest week catching up after the Princess Half Marathon.IMG_2558

The reason I liked Luvo over other brands I have tried is because the ingredient list wasn’t super long or full of crazy stuff, it had a lot of protein, and it was actually GOOD. I did NOT feel like l was eating a frozen meal at all.

Chicken Chili Verde

Luvo makes amazing, healthy, frozen meals with no artificial stuff. No  preservatives, no artificial colors, flavors or sweeteners. They also use meats and poultry that is hormone and antibiotic free! I love this about them because I want to eat REAL food, not artificial crap.Screen Shot 2016-02-28 at 11.41.20 PM

The way you cook your Luvo meal is really unique. It comes in a steam bag. You cook it in the bag, then carefully dump it onto your plate. Not only does this cooking method make the food last amazing, you also get to eat it off your own plate and it looks like a chef plated it! I donno about you, but I find it MUCH more satisfying to eat beautiful food. IMG_2597IMG_2600

Luvo makes breakfast foods (my all time fav), entrees & burritos. They do have gluten free options too! My favorites are the frittata (breakfast item) and the chicken chili verde. The only one that was not gluten free was the orange mango chicken, so Andy got to enjoy that one.  

Farmer’s Market Frittata  (exactly how it comes out on my plate)

Bonus: they are quick so hangry episodes are less likely to occur. πŸ˜‰ Another bonus: they are less expensive than a restaurant meal or a stop at a drive thru!

Red Wine Braised Beef & Polenta

These are some of the best frozen meals I have eaten. The reason this is one of the only brands you will find in my freezer is because they are healthy, not full of artificial preservatives and food that I feel good about eating. Of course it is not perfect, but it is a lot better than other fast food options or eating half the peanut butter jar (that has really happened). 

 Keep a few healthy frozen meals in your freezer for days you are short on time, super hangry or don’t have time to make your lunch, and you will always have something to grab! 

P.S. Here’s a random fact for all my Seahawks fans: Russel Wilson is an ambassador for Luvo. Go Hawks! 


Healthy Airport Travel: Food & Tips {video}

Good morning and happy Monday! Today I am on my way to see one of my BFFs, Katie and celebrate her birthday!!!!! While I was packing last night I decided to make a quick video to share the food I was bringing with me on the trip. With the 4th of July quickly approaching and many people traveling, I hope the tips in this video will help inspire you and give you some ideas to make your trips healthier & easier. 

Airport food can be unpredictable and you never know what you may find, so I come prepared and try to bring as much with me as I can (within reason of course). Some items that I bring depend where I am going and how long the flight is. If I am going on a longer flight, like I am today, then I try to make sure I have a whole meal. 

In the video below, I show you what I am bringing on the plane as well as some snacks for the trip. 

Q’ia Cereal: http://us.naturespath.com/healthy-foods/qia
Subscribe: http://sweetblondesfitlife.com/subscribe 
Quest bars/chips:  http://tinyurl.com/questsarah

I always bring a combo of perishable and non-perishable items with me. I make sure to have protein sources like protein powder or a Quest Bar so that I can stay satiated and full.  Protein can be hard to find in an airport πŸ™  Sometimes I will make extra snacks to bring with me like protein muffins or this chocolate protein banana bread too. I don’t usually purchase perishable items like fruit and veggies to take on the plane, I just take what I have on hand in the fridge that would go bad while we were gone. I might buy something if I didn’t have anything on hand. Also don’t forget to bring a fork and/or spoon with you if you need one! Depending on the destination there may be a grocery store you can stop at to buy some essentials once you arrive. If this option is available some things I buy are nuts, greens (like spinach or baby romaine), veggies, fruit & maybe a chocolate bar. 

images-2I am SO stoked to see Katie. It has been almost a year since we saw each other last. Since we live on opposite sides of the country and Katie just turned the big 3-0 we decided to plan a fun birthday trip to meet up! So where are we headed?? The beautiful and sunny beaches of Mexico! I just can’t get enough of Mexico I guess πŸ™‚ I am so excited to spend time with her, soak up some sun, eat tacos(!!!) relax and have lots of girl time. 

this pic is from the last time we were together!

We are going to try and do a few fun collaborations together on this trip so stay tuned!!! It all depends on how wifi connection is πŸ˜€ 

What are you guys doing this week? 


Stay Awesome!!


Healthy Memorial Day Tips + 3 Recipes + Free Download

Memorial Day is this weekend! It came so fast. Memorial Day is often seen as the kick off to the summer season (which is my MOST favorite time of year) πŸ˜€ So while I am sad that May is almost over, I am so excited summer is almost here!

Memorial-Day-Thank-YouMemorial Day is also a day to remember all of those who have served and and fought for our freedom here in the USA. If you, or anyone in your family, has been or is in the military – THANK YOU! They make tremendous sacrifices and I am so grateful.

this is way too accurate :S

 There is usually a BBQ or two involved over this long weekend, and lots of food. Here in the PNW we cross our fingers hoping that this weekend has nice weather so we can get outside and fire up the BBQ! Family get togethers, picnics and potlucks can bring out some tempting foods. Pair that with summer right around the corner, it’s no bueno! I mean really, we are trying to look good in our shorts, crop tops and swimsuits, but there are tempting treats all over the place!

The most effective way, I have found, to deal with these temptations is to bring something to the party. Make sure it is something you can enjoy. That way, in the event that there is NOTHING to eat at the party or BBQ, you know you can chow down on what you brought. If you are really concerned about what options will be available, or that your will power won’t be strong enough, consider eating before you go! Fill up on lots of protein and nutritious foods before you go, so saying no to the brownies won’t be as difficult. 

don't let this be you!! (i have felt like this before too haha)
don’t let this be you!! (have you even felt like this before?)

If you are hosting the get together, that’s even better because you can choose a bunch of healthy things to serve at the party. Have you ever noticed that the healthy food is what seems to get eaten the fastest? For example, I made a veggie and hummus tray for my friends baby shower this last weekend, and it was the first thing everyone gobbled up! 

Check out these cool recipes I found that are perfect for this weekend. 

Screen Shot 2015-05-21 at 7.01.58 PMCucumber & Chickpea Salad

What a delicious and refreshing salad! Chickpeas are also a great source of protein. This could be a side or part of the main dish. 



Screen Shot 2015-05-21 at 6.59.50 PM


Red White & Blue Fruit Salad 

This recipe simple, festive and healthy. Plus berries are one of the best fruits you can eat. It could be a side or a dessert! 

Screen Shot 2015-05-21 at 6.59.30 PM


Grilled Veggie Kabobs

BBQ friendly! Easy to eat and easy to make. Veggie kabobs are one of my favorite summer staples. You can eat as the main course or pair the veggies with a protein. 

Check out even more recipe ideas on my Pintrest Board πŸ™‚ 
Follow my Healthy Memorial Day board on Pinterest.

ALSO — I created this quick one page guide to a fun and guilt-free Memorial Day. Click on the image below to check it out. I hope it is helpful to you this weekend and all summer long! 
Free Download

Comment below and let me know, what is your favorite way to make holidays like Memorial Day guilt free???

Stay Sweet!


Healthy Treats & Ideas to Inspire You this Valentine’s Day

Happy Valentine’s Day!!

What are you plans? In this post I share with you different ways to enjoy Valentine’s day with healthy treats, some ways to celebrate without even getting food involved, and I also have some ideas on how to make it festive and fun even if no “significant other” is around.  <3

Valentine’s Day is one of my all time favorite holidays. I have loved it for as long as I can remember. Seriously! Most people instantly assume that I love it because I have always had a boyfriend or someone significant in my life. That is not true at all. My close friends and fam know that I love it because I love hearts!!! (I also like the color pink) It sounds silly, but I really do love almost anything with hearts on it. I am such a sucker for all the Valentine’s day paraphernalia. I LOVE to buy things at Valentine’s day and use it through out the year. Coffee cups, jewelry, decorations… you name it! My dream is to one day have a “hearts bathroom” in my house πŸ™‚ 

Every since I was little I have always enjoyed sharing love with the world. It warms my heart to be able to show others that they are loved. I believe that this is one of the reasons why I love Valentine’s Day SO much! Valentine’s Day is a celebration of love and most people seem to limit that to romantic love only: between a boyfriend and girlfriend, husband and wife, or a secret admirer.
The reality is, you can celebrate the love you have for any and everyone! Not just the deep heart felt love for a significant other, but the love for a friend, a family member, or just for people in your life that you are grateful for. 

Just like any other major holiday in the USA, Valentine’s Day has it’s share of sweets that are associated with it. The candy hearts, chocolates and decadent dinners to name a few. So, I have compiled some ideas to celebrate in a healthier way!  Any of these ideas can be used your for “significant other” of for a friend.

Healthy Valentine’s Day Food 

1) make a festive fruit platter! 
I made this 2 years ago on Valentine’s Day and not only was it delicious, it was also a huge hit! Plus it was super easy. 
Here I used kiwi on the outer edge, then strawberries to fill the middle. Then I topped with raspberries and blueberries.
To make your own, cut up some fruit, arrange on a heart shaped plate, and serve! Photo Feb 16

2) Heart fruit kabobs!
How cute are these!?!? Use a cookie cutter to cut fruit. The arrows you can cut carefully with a knife. Use a wooden kabob skewer. 
FullSizeRender3)  cook a healthy dinner at home
Steak seems to be a very popular for date night. You don’t have to go out to a steak house to enjoy a nice steak. Pick whatever cut of steak you like (I used tenderloin here). Marinate with some garlic, red wine, a little olive oil, and some herbs. Cook in a skillet with a little red wine. 
Photo Feb 12Feel free to add asparagus and/or mushrooms. 
TA-DA! You have a quick, easy and healthy meal that is fancy and romantic! Serve it with a glass of the red wine you used for the marinade πŸ™‚

4) Try making a healthy and sweet treat using Quest Bars 
Espresso Chocolate Truffles! #DROOL!! Seriously though, how good do these sound? Get the recipe here .

Screen Shot 2015-02-13 at 9.55.04 PMClick HERE to purchase Quest Bars.

5) Grab some coffee!
Coffee isn’t bad for you, it’s all the added sugar, milk and other frufrus that make it bad for you. Limit what you add in and skip the cookie from the pastry case. Many great convos and memories have been made over some coffee! 
If you can’t take the person out for coffee, a gift card is a great idea too. They will certainly think of you while they enjoy the coffee.FullSizeRender-1

6) Purchase an Edible Arrangement!! 
Screen Shot 2015-02-13 at 10.06.34 PM
Photo Feb 15




I got one last year and they are so cute! They are beautiful and so much fun to eat! 



7) Try making your own chocolate! 
All you need is a silicone mold, coconut oil and cacao powder. Mix equal parts cacao powder and coconut oil. Add some honey for sweetness if you wish. Stir all together & pour into silicone mold. (If you don’t have a silicone mold, use a mini cupcake tin with cupcake liners) YUM!

Looking for some NON-food ideas?? 

Check these out!

1) A fun, festive, cute and comfy top. (this one is Wildfox)Photo Jan 20-2

2) A cute wallet, accessory, or gift card is always a great gift!! 
Photo Jan 31

3) Some workout clothes! I love Lorna Jane, but really any workout clothes are a great gift!
Screen Shot 2015-02-13 at 9.35.57 PM

4) Make them a homemade card! If crafting and paper stuff isn’t your thing, you can find some really cool Papyrus cards at Target. They look super fancy and are a fun gift for someone.

5) Send a text with a bunch of heart emojis!!
You guys think I’m kidding – I’m not. It will make people smile and let them know they are loved.

PS: have you seen my free tips about non-food rewards? If not, check it out HERE

Get moving on Valentine’s Day 

Going to the movies is fun but you are sitting the whole time. Try one of these activities that will get your heart rate up. These can also be done with with a significant other OR a friend! 

1) Hit the skating rink! Who doesn’t love to roller blade?

2) Go for a hike. Enjoy some fresh air, nice views and nature’s romance.

3) Rock climbing
Sounds intense, but I’ve heard it’s more fun with friends. Try something new, you might end up really liking it. 
Screen Shot 2015-02-13 at 10.45.17 PM

4) Snowboarding or Skiing
It’s the perfect time of year for that depending on where you live!

5) Ballroom Dancing
Take a beginner class OR go to a night club that is known for a certain dance style. Many times they will offer a class before the night gets started so you at least know the basic moves and can have some fun. Shall_we_dance

Hope this inspires you to enjoy the day in a healthy and active way no matter what your relationship status. Be thankful for the people that are in your life and share the love!! 

Stay Sweet!!

How to peel a pomegranate! [+ a few recipes]

You may be thinking, why do I need to know how to peel a pom??
Trust me when I say, peeling a pomegranate is a wonderful skill to have. If you don’t know how to peel one the right way, eating pomegranates seems like a huge pain. I want to show you that pomegranates are easy to peel and you can enjoy the delicious fruit and it’s health benefits easily! 

I will cut to the chase as I meant for this to be a vlog – I explain all about pomegranates and their health benefits in this video as well as show you 2 different ways to peel them. Choose which ever method you like better as they both get the job done. πŸ˜€



Now that you are an expert in peeling a pomegranate, try some of these delicious recipes that use the pomegranate seeds (aka arils).

 Butternut Squash and Kale Salad  – I’ve made this several times, it is so delicious and really showcases the flavors of fall and winter. I made it for Thanksgiving this year & it was a hit. recipe HERE

A Pomegranate Parfait (one of my fav snacks)
1 cup greek yogurt
1/2 cup (or whatever amount you like) pomegranate seeds
drizzle of honey

Chiles En Nogada  – this is Mexican dish that is traditionally for their independence day, however many eat it at Christmas time too. It’s a fun and delicious recipe with pomegranate seeds. recipe HERE
Screen Shot 2014-12-08 at 1.46.31 PM
Pomegranate Guacamole – might sound like a crazy combo, but it’s literally SO good. I had a version of this once at a Rick Bayless restaurant in L.A., it was so delicious it was mind blowing. If you like guacamole, give this a try! recipe HERE
Screen Shot 2014-12-08 at 1.56.36 PM
Spinach Pomegranate Salad — this is an easy, refreshing salad. To take it from a side dish to an entree, add some protein like grilled chicken breast. recipe HERE
Screen Shot 2014-12-08 at 1.57.50 PM


Pumpkin Protein Muffins

Start drooling now because the pumpkin protein muffins are so so good! They even got my sister and husband’s stamp of approval πŸ™‚ Thankfully I got the pics I did because these muffins disappeared FAST!

Photo Oct 23-2

Today is my sister’s birthday!!! I made these for breakfast this morning and they were a hit.

Photo Oct 23
how pretty are these flowers my sis got?!?

They would be perfect for a quick and easy weekend breakfast.

Just blend all the ingredients in a blender,

pour into muffin tin, bake and you are done! Pretty healthy and not as many carbs as a regular muffin. 

Here is the recipe. ENJOY!

Pumpkin Protein Muffins
Yields 12
perfect pumpkin muffin for fall that is high in protein - a great way to start off your day or the perfect snack!
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Prep Time
12 min
Cook Time
18 min
Total Time
30 min
Prep Time
12 min
Cook Time
18 min
Total Time
30 min
  1. 1 large egg
  2. 1 large egg white
  3. ΒΌ cup pure pumpkin puree
  4. 1 large banana, cut into chunks
  5. Β½ cup all-natural almond butter
  6. ΒΌ cup pure maple syrup
  7. 2 scoops Vanilla Protein Powder
  8. Β½ tsp. baking powder
  9. Β½ tsp. ground cinnamon
  10. 1 dash ground nutmeg
  1. 1. Preheat oven to 350Β° F.
  2. 2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
  3. 3. Place egg, egg white, pumpkin, banana, almond butter, and maple syrup in blender; cover. Blend for 30 seconds.
  4. 4. Add Protein Powder, baking powder, cinnamon, salt, and nutmeg; cover. Blend until smooth.
  5. 5. Divide batter evenly among prepared muffin cups.
  6. 6. Bake 18 to 20 minutes, or until golden brown and tester inserted into the center comes out clean.
  1. Great tip: Enjoy with a teaspoon of almond butter on top - YUM!
  2. Per muffin: (this may vary based on the protein powder you use) 110 calories, 7g fat, 10g carbs, 7g protein
A Sweet Blonde & Her Fit Life http://sweetblondesfitlife.com/