TOTM Eating Tips- *GIRLY CONTENT AHEAD*

*Girly content and lot’s of TMI ahead!*

After getting such great feedback from my TOTM skincare routine post, I thought I would do another one and this time on what to eat and what to avoid during that crazy time of the month. During your period your hormones go completely out of whack and cause the craziest and most intense of cravings, but it’s also the time when your body needs a nutritious and healthy diet the most. I’ve come up with my own list, partly from research and partly from my own experiences/opinions, of things to eat and things to avoid during your period. I hope you find this helpful and if you have anything else to add to the lists please comment them down below!

EAT MORE OF THIS-

  • Leafy greens- As awful as this sounds, leafy greens have TONS of iron which is exactly what you need during your period. Find some fun and different ways to make leafy greens a more interesting part of your diet and your body will thank you.
  • Bananas- Bananas contain so much potassium, vitamin B and vitamin C, all of which you need during the TOTM. They’are also supposed to help release serotonin so you cam boost your mood while you’re at it!
  • Dark chocolate- Getting a bit of dark chocolate with low sugar content in your body won’t only help curb some cravings, but it also is a great source of anti-oxidants and magnesium. It also contains the “happy hormone” serotonin so honestly why not have some.
  • Red meat- Just like the leafy greens, red meat is an easy way to up your iron intake. If you’re a vegetarian, try beans and lentils as an alternative source. But if you are a meat eater, use this as an excuse to have a piece of steak!
  • Cookies, chocolate, cake, whatever your heart desires- I’m not going to promote bingeing on junk food while you’re on your period, but also don’t deprive yourself completely. I’ve always preached balanced and that’s especially true during your TOTM. If your really feeling a piece of chocolate cake, GO FOR IT! Just be reasonable with your serving size and everything will be A-okay. The last thing you need is a full on break down session because you just want to indulge a bit (IT HAPPENS).

AVOID THIS-

  • Carbonated drinks and sodas- I’m not a soda drinker at all, but I do love my Kombucha’s and La Croixs. However when you’re on your period and already bloated and gassy (isn’t it lovely?!) carbonated drinks will only make that worse. Try sticking to water, teas and other non-sugary drinks.
  • Processed foods
  • Highly salted foods- Salt can cause unnecessary water retention which is the absolute last thing you want when on your period. Like I said above, your body is already retaining water because of the excess fluid in your uterus. Try and avoid salty foods especially if you’re feeling extra bloated.
  • Greasy/oily foods- An excess of oily foods in your system can cause inflammation, which is what you want to avoid at a time when your body is already inflamed. It’s also been known to increase pain which is, again, the last thing you want during the most miserable time of the month.
  • Caffeine- This is not something I do (I need my morning coffee), but I’ve done a lot of research around this and caffeine intake has been shown to increase estrogen levels which can lead to worse PMS symptoms.

I hope you enjoyed today’s post! Don’t forget to share your tips down below. See you soon! xx

Prosciutto Wrapped Grilled Figs- Recipe

This recipe is one of my favorites to make during the summer. It’s everything you want in a few bites. Salty, sweet, bitter, sour. All you need are some good figs, honey, prosciutto, balsamic vinegar and pepper. Read more down below to find out how to make this super easy yet delicious summer dish. Enjoy!

  1. Wash your figs lightly and then cut them in half, longways.
  2. Brush the inside of the halves with a little bit of honey, just enough to cover it all.
  3. Put the figs in a pan with a little bit of butter and cook on medium for about 8 minutes, or until the honey begins to caramelize.
  4. Once the figs are cooked, let them cool for about 10 minutes then wrap each half in one piece of prosciutto.
  5. Right before serving, drizzle a tad of balsamic and crack a bit of pepper over the top and your summer appetizer is all good to go.

Protein Peanut Butter Cookies

In honor of the Beach Bum Lifestyle Program and beach bum season, here’s a super healthy and protein-packed peanut butter cookie recipe, using the Usana chocolate protein powder. Links below!

Ingredients:

1 cup natural peanut butter

1/2 cup coconut palm sugar

3/4 cup coconut oil

1 teaspoon vanilla

2 eggs

1 teaspoon baking soda

1 cup Usana chocolate protein powder

1 cup whole-wheat flour

1/2 cup oats

1/2 cup cacao nibs

 

Directions:

1. Cream peanut butter, coconut palm sugar, vanilla and coconut oil together until smooth and creamy. Add eggs one by one and continue to beat for one minute on medium speed.

2. In a medium bowl, mix the baking soda, protein powder, flour and oats.

3. Add dry ingredients to wet mixture in 3 batches and continuously beat on medium speed until fully mixed.

4. Add cacao nibs and fold into cookie mixture with a rubber spatula.

5. Bake at 350 for 7 minutes, cool and enjoy your healthy treats!!

 

My Usana Website: http://aimefukada.usana.com/

My Usana code: aime10

The Beach Bum Lifestyle Program: http://www.beachbumlifestyleprogram.com/

 

Avocado Brownies- Recipe

Ingredients:

1/3 cup dark chocolate chips

1 tbsp. coconut oil

1 avocado

1 ripe banana

1/4 cup zero calorie sugar substitute

1 tbsp. sugar

1 tsp. vanilla extract

1/4 tsp. baking powder

1/4 tsp. salt

1/4 cup flour

1/2 cup whole wheat flour

Directions:

  1. Melt the dark chocolate chips and coconut oil either in the microwave or over a double boiler. Set aside.
  2. In a large bowl, smash the avocado and banana. Add the sugar substitute, sugar and vanilla and beat on medium speed for 1 minute. Add the melted chocolate and beat on medium for 1 more minute.
  3. In a medium bowl, combine the baking powder, salt, flour and whole wheat flour.
  4. Add the flour mixture to the chocolate mixture in three batches while continually beating until fully incorporated.
  5. Pour batter into a lined square tin and bake at 180 c for 22-25 minutes (brownies will be stickier than normal).
  6. Serve warm (maybe even add a little Halo Top ice cream if you’re feeling special:).

Avocado brownies on the bottom (the darker ones) and regular brownies on the top.

Dorm Room Food Staples

For today’s post, I thought I would just share the list of food items that I always have in my dorm room. One of the scariest things about coming to college (at least for me) was that I was going to get sucked in to the late night pizza orders and junk food eating habits of college life. To combat this, I always make sure I have these items on hand to grab whenever I want a healthy snack (at any time of the day). I hope you find this helpful, and if you have any other ideas/staples, share them in the comments below! I’ll try to find links to as many of these as I can.

Food Staples:

#fitgirllife- Eating Clean in College

One of my biggest fears going into college was food. Not necessarily how good it was going to be (though that was something this foodie worried about), but how hard it was going to be to eat healthy. I had heard so much about “freshman 15” and seen so many friends come back from their first year having gained a lot of weight. Once I got to college, I scoped out the food situation and quickly figured out how to eat healthy and clean. I wrote down everything I ate for 3 days, and have it all down below for you to reference. Please keep in mind that on all three of these days, I had 3- 3 1/2 hours of hard workouts, so the calories (though I don’t count them) and quantity may seem a little high. I hope this helps and gives you some ideas about how to eat healthy in college!

Day 1:

2 hour swim

2 eggs over easy with Sriracha

Bagel with cream cheese

Bacon

Half a cup of coffee w/milk

1 rice cracker

1 banana with peanut butter

1 bag Skinny Pop (100 kcal)

1 hour weights

1/2 bottle Kevita Kombucha

Celery and peanut butter

1 grilled chicken breast with grilled asparagus and zucchini

 

Day 2:

2 hour swim

1/2 avocado and 2 eggs on 1 English muffin with Sriracha

Bacon

1 cup coffee w/ milk

1 rice cake

1 banana

Chobani yoghurt

1/4 cup granola

1 1/2 hour weights

Tomato and veggie soup (from Pacific)

Apples

Hummus and pita

 

Day 3:

2 eggs over easy on 1 piece of rye toast with Sriracha

Bacon

1/2 cup coffee

Fruit cup

Egg salad sandwich

1 hour weights

Small chia seed bar

1 packet of Trader Joe’s peanut trail mix

2 hour swim

1/2 bottle Kevita Kombucha

Grilled chicken with whole wheat pasta with tomato sauce and kale

1 rice cake

 

#fitgirllife: Healthy Snacks

One of the things I’m asked a lot is how I snack. People tend to think of snacking as a bad thing; chips, chocolate bars and cookies. However, I think snacking is the key to eating clean. If you cut back your main meal portions, you can fill up with healthy snacks between instead. This keeps you from overeating and from limiting spikes in your sugar level. Snacks don’t have to be unhealthy, in fact there are so many ways that you can make snacking healthy and fun! Here are some of my favorite healthy snacks:

  1. Cuckoo for Coconuts Trail Mix (Trader Joe’s): This trail mix is my current favorite snack. It comes in small snack sized bags, so it’s already portioned for you. It has toasted almonds, coconut praline cashews, coconut dark chocolate cups and toasted coconut. It really satisfies a sweet tooth and is super filling for such a small amount. (https://www.amazon.com/Trader-Joes-Cuckoo-Coconut-Individual/dp/B01N1UFCKN)
  2. Mamma Chia: These chia squeeze drinks come in all sorts of flavors and are super easy to grab on the go. They will fill you up and can even go in place of breakfast (especially if you’re in a rush). (https://www.amazon.com/Mamma-Chia-Squeeze-Vitality-Blackberry/dp/B00DOO7AY8/ref=sr_1_3_s_it?s=grocery&ie=UTF8&qid=1493189084&sr=1-3&keywords=mamma%2Bchia&th=1)
  3. Fresh popcorn: For some reason it took me 17 years to realize that instead of buying super salty popcorn from a box, I can buy a bag of kernels (which is cheaper btw) and pop them myself. My favorite flavorings are coconut oil and a little bit of honey, or chili powder, garlic powder and a little bit of salt. (https://www.amazon.com/Jolly-Time-Yellow-Popcorn-Kernels/dp/B0077USTMM/ref=sr_1_14_s_it?s=grocery&ie=UTF8&qid=1493189159&sr=1-14&keywords=popcorn+kernels)
  4. Peanut butter on… EVERYTHING: Peanut butter is one of those foods that seem to go with literally anything. Carrot sticks, crackers, apple slices, rice crackers, everything! Peanut butter is super filling and also filled with tons of protein, so I usually just have 2 tablespoons of peanut butter with one of the things listed above and I’m set for a good 2 hours. (https://www.amazon.com/Trader-Joes-Unsalted-Unblanched-Peanuts/dp/B00I4FAPPS/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1493189192&sr=1-1&keywords=trader+joe%27s+peanut+butter)
  5. Leftovers: Believe it or not, sometimes leftovers make the best snacks. We usually always have some leftover pasta, chicken, rice or beef, so I just go to the fridge to portion out a little to eat as a snack. You don’t need a big amount, you just need a little to go a long way.

What are your healthy snacks? Comment them down below to share:)