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10 Minute Garlic Green Beans

16 Apr

Yes, even your kids will eat this quick and easy side dish.  The First secret to this dish is, don’t put too much thought into it.  Cook it up, dish it up and pack it up for leftovers. It’s made ‘quick and simple’ by the genius creation of pre washed, organic green beans.

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Before Picture. After picture couldn’t be taken before consumed. We were starving

Ingredients

1 pkg of the pre washed, organic green beans (prep time: 15 seconds.  cut open the bag)

4-6 cloves of garlic finely chopped.  Don’t get fancy about it, rock that knife and chop away… pull your thumb under so it doesn’t entice your knife.

salt/pepper to taste.  I use Himalayan salt it helps regulate your body’s blood sugar, water and ph levels.  Plus, It’s PINK, how cool is that!  Image

Directions

Heat 2 tbls EVOO and add ALL the garlic and Himalayan salt on Medium heat.  Let cook for two minutes or until you can smell the garlic but DON’T let the garlic get too brown or it will end up burning and you will have bitter Green Beans that your kids nor your dog will eat.

Add your Green Beans and let cook for 3-4 minutes.  Then add just a touch of water and do NOT cover.  This is the second key.  The small amount of water will reduce and create a sauce like consistency.  My kiddos like their green beans less snappy than I so I advise to cook them (beans, not the kids) to a texture that is appealing to your entire family.

Come join me and other Fitzees on Facebook and Twitter.  Comments are welcome!  Oh yea, and YOU ROCK!

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Super Bowl XLVII Fun, Healthy and Gluten Free Party Food!

29 Jan

20121002 Erika Ervin Logo RED on White

Don't freak out at Super Bowl!

So, as Sunday, February 3rd approaches, you are dreading all the temptations that will be in front of you lurking at every table.  You are already hearing the voice in your head, “it’s okay to cheat one day… It’s the Super Bowl!”  You might even be fighting with yourself because you know that one day of temptation and failure could spiral out of control and leave you with a defeated attitude and of course, you don’t want this but you know that it may very well happen.  Am I right?  Take a deep breath, and don’t freak out, I have your solution!

Here is the plan.  I am going to create for you, a Super Bowl menu that your husband and guests won’t even know is healthy. On top of that, it will be portable so,  if you are not hosting you can simply take it with you as a special treat for the host of the party.  All I ask from you is that you ‘like’ my business Facebook page and I will PERSONALLY email you my Fun and Healthy Super menu.

First, my four tips for successfully making it through Super Bowl Sunday….

1.  write this on a piece of paper and put in your pocket….  ‘The average person will burn between 80 to 140 calories per mile walked’  on the back of the paper write, ‘There are 300-600 calories in 5 Buffalo Wings’  This is NOT worth it!

2.  Stay away from alcoholic beverages.  Does this sound like a big joke to you?  Then do this one tip and it will cut back on your calories and sugars…  *drink 16 ounces of water (regular,  flavored (no sugar) or sparkling water) between each glass of beer/wine/liquor.

3.  Don’t be afraid to say “no, thank you.”  You don’t need to give your host an excuse.  You simply say, “no, but thank you.” and then  change the subject. OR,  Flat out tell people, ” I’m committed to my resolution.”  when people hear that, they hone in on your emotion words, ‘commit and resolution’ and people respect that.  You might even strike up a New Year’s Resolution conversation and inspire them to keep on track!   Did you know it’s that easy to help people with out them even know you are helping them.  Our dedication and words have so much power.

4. Stuff your face with veggies and fruits.  All at one time… well one sitting, maybe even before the party starts.  The fiber will keep you feeling fuller for longer and more satisfied!

What’s next???  Get Your Party Menu!

  • like my blog because you think I’m cool and have great ideas
  • Share this blog on with your friends and social media sites so they have the opportunity to receive the free menu and tips to stay on track
  • ‘like’ my Facebook page..  www.facebook.com/yourfitnessgirl
  • Once you ‘like’ the page, simply message me your email and BOOM!  a fantastic and sneaky healthy Super Bowl Menu

Ultimate 10 Minute Workout!

26 Nov

It’s easy to remember and you can do it anywhere! Even in public if you so choose.

10 sumo or traditional burpies every minute for 10 minutes. That’s it. Give it a go and tell me what you think!
Keep in mind, this workout is not for everybody and CAN be modified, just ‘like’ me on Facebook or comment below!
Be sure and subscribe so you will get automatic emails when I publish workouts like this!

This idea is a variation of a workout given to me by my Brother in Law, Brent.  TY Brent!

I’m REALLY Ready!

15 Nov

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It just hit me like a ton of weight plates!!  I’m am really ready to grow my business not just ‘say’ that I want to grow it. This is exciting. I’m making changes to get me where I vision myself being in 5 years.

My Vision: “I see myself changing people’s perception of a healthy life and leading them to a happier life through my writing and public speaking”

Want to take my journey with me?   GROW with me!!

Exercising With Celiac Disease

10 Oct

Those that have Celiac Disease know that exercising is sometimes uncomfortable especially in times of Gluten ingestion.  But, did you know that you must exercise if you have Celiac Disease and there is a right and wrong way to do it.  You also need to be aware of certain modifications you should make.

I’m not gonna lie, as a Fitness professional with Celiac Disease there are times when I accidentally eat gluten and the last thing I want to do is get out of my bed much less exercise!  That is why I keep my muscles and bones strong through exercise and proper nutrition all the time especially when I’m not under attack by gluten.

Why  is Workout So Important With Celiac Disease?

  • You might get Fat when you go gluten free!!  Let’s assume that you are also eliminating gluten in your every day food and drink intake and you are feeling much better.  A big reason why you are feeling better is because your body is now absorbing nutrients and calories that it did not when you were eating Gluten.  So now CAUTION, your body will also start to put on weight because of this reason!  Calories are being utilized, hurray…..but the weight loss stops because now, your calories are being absorbed!
  • A lot of the processed Gluten free foods have other additives to take the place of gluten such as sugars and salts which adds calories on top of the better absorption of the calories that you are now consuming.  Sugars are stored as fat when not utilized by your body and salt creates water retention.  Oh snap!!
  • Exercise will help get you into that healthy mindset.  Exercise will put you in a better mood which will help you make better decisions in life and in food choices!  Maybe you will reach for the apple for snack instead of the GF pretzels.
  • Let’s not forget about the possible years of undiagnosed Celiac Disease and the years of malnutrition!  Since your body was not absorbing food properly, your new diet allows your body to repair and rebuild.  Exercise will help your skeletal and muscular system repair more quickly making you stronger and less likely to get other illnesses that come along with malnutrition.

Exercise Info and Tips For Celiacs

  • Let’s define exercise: Any bodily activity that enhances or maintains physical fitness.  Let’s say you are sedentary and you do not do a lick of exercise.  You may find that even working in the garden or walking down the street enhances your physical fitness.  Everybody’s exercise medium and intensity is different so I’m not saying you need to get up and go for a 30 minute run!  This leads into my next point…
  • Do what you like!  If you don’t like the activity you are doing, you will be less likely to do it well and do it the next day and the next etc….
  • A major problem!!!  Be AWARE, if you have had years of undiagnosed Celiac (or miss diagnosed more likely the situation!) then osteoporosis is a major concern.  This is a condition where your bones become brittle (less dense) and can easily break.  If you have Osteoporosis, start with activity that is non impact such as biking and swimming.  Slowly move into activities with more impact.  These higher impact activities will greatly aid in repairing and/or preventing Osteoporosis!

Here is your prescription:  Along with a clean diet of unprocessed foods, exercise 30 minutes a day 5-7 days a week.  Take everything above into consideration when creating your plan for a more active life.  As always, you are welcome to contact me via email or Facebook and I would love to help you!

We all have our ‘woe is me’ moments with Celiac Disease because it is so hard to avoid gluten these days but think of this disease as an opportunity.  An opportunity for you to be healthy.  Now, eating better is not something you should try, it’s something you HAVE to do or else you will get sick.  Exercising is a MUST for repairing your body and living a healthy life with this disease.
With Celiac Disease proper foods and exercise is no longer a luxury, it’s a necessity.  You have to do it so seize the opportunity to be in the best shape of your life!

Please follow my blog for automatic updates and new info on Celiac Disease, nutrition and fitness.  Also, check out my Gluten Free Chicken and Dumpling recipe!  It’s amazing!!!

Hidden Reason Exercise Reduces Stress

5 Aug

if you’ve read the post, then no caption needed!

Most people that exercise know about the benefit exercise has on stress.  Ask anybody who knows this and the first thing they will tell you is that it’s because exercise gives you energy and increases serotonin in your brain.  Yes this is true but there is another reason exercise is such a stress relief, it’s rhythmic.

You do the same motion or movements.  Rather you do reps when lifting, run, bike or even take group classes.  The repetitive motion is soothing and it serves as a positive distraction from your worries.

We are born with this necessity for rhythm.  Maybe it’s something in our make or maybe it’s because the floating calm nature of a womb is how each human was created.  Think about this as we journey to death.  As a baby rocking put us to sleep, as a toddler a back pat or stroking a blanket allowed us to relax.  Also as a toddler, we thrived best on a schedule which is repetitive day to day actions.  This carried into our teen years. During our teen years is when the rythmic sounds of music began to persuade our personalities

We, and when I say ‘we’ I mean most of us, like to swing, swim, keep a beat with our foot and have sex.  I’m not saying the over and over motion of sex is the only thing that calms us but it is one factor.  Especially if sex is exercise! whoot whoot!

However with all things in life there must be a balance.  When speaking about exercise the same repetitive motion, needs to interrupted with glitches in the program.  Say you are a runner, you can’t always run.  The same muscles will be used over and over making the primary muscles used much stronger than the secondary in use.  The stronger will pull on your ligaments and skeletal structure which in turn pull on the secondary muscles and BOOM injury.

I use running as an example because it’s the most repetitive and common exercise motion but this muscular imbalance in not limited to running.  Moral of the story is from birth we yearn for repetitive motion b/c it helps us calm down.  We have to calm down to keep an emotional, mental and physical balance in our lives.  Try something new and maybe add another sexasode in your week!

The Boobs That Almost Were

11 Jun

In the health industry, particularly the fitness industry, muscles are everywhere, fat is nowhere and tits are in my face!  Not my tits though.  These little chocolate chips are under wraps, undercover and barely existent.   However, if I had them, I’d use them to my full advantage in my industry because we all know SEX sells!  Just think about how many people are going to read this blog because I tag the words ‘Boobs and Sex’.

It’s crossed my mind over the past 10 years to balloon up my knockers, but not until recently had I really given it deep thought.  I have the abs, the attitude, the knowledge and the drive, but I don’t have the large, womanly breasts that would accentuate my curves.If I had larger breasts, would people take me more seriously? Would people be more attracted to my business?  Would I get more exposure? Would I be more successful?  I convinced myself that the answer was …. YES.  Everywhere you turn, there is a fit girl with tits puffing out the top of her sports bra.  Sometimes, it’s obviously fake but HOT none the less!

I want curves! I want fun bags!  I want to be able to shave my bush and not look like a pre-pubescent 11 year old school girl!

I talked to friends that had the operation., I even talked to my friends who were surgeons, and I consulted in my best friend, life partner and my biggest supporter:….my husband, Kyle.  Out of all my social research, my biggest non-supporter of enhancement was my biggest business supporter, Kyle.  This did come as a surprise to me since he would really be the one getting the most enjoyment out of the surgery!

Now, Kyle wasn’t just against it, he was pissed off.  He could not believe that somebody as confident as me felt the need to change something about myself simply for visual satisfaction.  I argued with him that it’s a business-growth move.  He said that you can tell a lot about a woman that has fake boobs.  “It’s a certain type of woman and I can’t take them seriously.”  I disagree, so despite his feelings, I kept my persistence which angered him even more.

Kyle’s second argument was that “big boobs are gross.”   I tried to explain that I don’t want porno boobs, I just want curves.  I tried hard to call him on this one, but he actually really does like small boobs.  I couldn’t argue my way out of that.  but it doesn’t change MY opinion of them.  I think they are hot!  I’m not gonna lie, I like to look at them myself.  I’d probably play with them more than he would.

His last argument was that my business is not run on the principal of quick fixes; rather it is run on the principle of real solutions: real nutrition, real exercise, and a healthy life. It’s a fact, if you have a low percentage of body fat, you don’t have large breasts and if I had large breasts it would be obvious that I’m not “real”    I countered this argument with the fact that what I am truly giving my clients and fans is confidence, and if big boobs give me confidence, I’m simply giving myself what I give to others.  That counter just took us back to argument numero uno.

So, I took all my information and did what any woman would do.:  I made an appointment with a cosmetic surgeon.  My thought was, “since I have to have some more basil cell carcinoma removed from my eye again, I’ll just get the implants while I’m already under.”  I took Kyle to the appointment, and when we were done, I  almost had him convinced that we should do it!

After the appointment, I went home and was excited about my almost new boobs!   I thought, “I’m going to look like a woman for the first time in my life!” I started cooking and thinking about business, my children, my family and my friends and how much I love my life.  I was pouncing around on Facebook and Twitter, and then BOOM! it hit me so hard that I stopped mid post, stared off into space for a second and literally said out loud, “In no way will boobs enhance my life.” In that  moment, something happened to me.  This was a moment of awakening for me, a moment of truth and peace.  I don’t want boobs.  I don’t care to look like societies idea of a woman because in my heart I know a woman shows her confidence through stride not by cup size.  My aha moment of decision had given me the confidence I was lacking, I was liberated. Free of the burden of needing to conform.

Then I knew exactly why Kyle was so mad.  He married me because I satisfied one his biggest turn ons….: I had confidence.  I also remembered what my Mom had told me, “Erika, I’ve never had boobs and I’ve never had a problem turning a man’s head when I walk into a room.”

Confident, Strong, tiny and oh so sexy! This sells!

If I’m going to be successful in business, I challenge myself to take the journey A cup and all.  I want people to look at me for wisdom, for my nutrition and fitness expertise, NOT for my big knockers that hit my chin when I Turbo.  If I can’t find success or my confidence without them then I am simply not giving my supporters the information they want.

I must say, I feel I’ve not given my clients and fans the credit they deserve.  They tend to be a more sophisticated group with an intelligent view of them selves in this world.  I would love to continue to recruit this same type of clientele and as of now, they aren’t following me because of my ta-tas!

The Itty Bitty Titty Committee wins again!!

So after this decision I went out and bought a black Michael Stars  halter top jump suit which any big chested women would have to wear a bra but…I DON’T!  And in this Texas heat, bras suck.

Disclaimer: This blog was written by a women.  All women reserve the right to change her mind on a daily basis.  Tomorrow’s possible blog…. ‘I got D’s!!’

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