8 Healthy & Delicious Smoothie Recipes!

Breakfast is considered one of the most important meals of the day. It provides your body the essential nutrients to keep your energy level up throughout the day. Nutrients are the substances in foods that are required to support body function and maintain health. Such as fruits, vegetables, grains, dairy, and protein. Try adding at least 1 cup of fruit to your diet daily.

Here are 8 Healthy & Delicious Smoothie Recipes: 

Raspberry Lemonade Smoothie

 

Continue reading “8 Healthy & Delicious Smoothie Recipes!”

Superhero Workout – Powered by BodyArmor

{This post is sponsored by BODYARMOR all opinions are my own}

What if I told you that just like me, you could too be a superhero?

I bet  that you would look at me with a couple of different reactions… You would first think that I’m little crazy, then you would quietly list the qualities of a superhero in your head to see if you would fit any of them, finally you would have this inner voice agree with me and tell you how awesome you are and that you could too be a superhero!

Superhero: A benevolent fictional character with superhuman powers, such as Superman.

Although I consider myself a “Kick Butt Superhero” now, I’m here to tell you that it wasn’t always this way… Fitness has always been a huge part of my life. I grew up playing sports, dancing, and just stayed active most days. Life was great, then I went through hard times for a few years, and taking care of myself was the last thing on my list. At this point I had 2 kiddos that loved me dearly that needed my attention. My fitness Journey was put on hold. I would look in the mirror and just not like the person I was seeing.

Then on a warm summer day, while at the park with my kiddos, I looked at myself and realized that I wasn’t really taking good care of myself. I felt like a was a zombie. Just going day by day, and not really living. That’s when I decided to make the necessaries changes. Starting with self-love. Falling in love with yourself is a hard task to achieve. You have to truly believe in it. You have to make the necessary changes to achieve it, but I did it! Next came my fitness journey.

I had to start from square one. There were a lot of times that I wanted to quit and just go back to being that “mom zombie” I was before. NOT this time! I would take about 30-45 minutes to myself for a workout session, and my inner Wonder Woman would just come out. It was an amazing feeling I tell you! Hydration was also very important. I wanted to make sure that I was taking drinks that were beneficial to me.

If you read part one of Daniel’s and I love story, then you know that this Wonder Woman found her Superman! 

Finding someone that is there for you in very aspect of your life is great, but having someone that has the same exact passions is just… Just AMAZING!

During/After our workout we like to stay hydrated. It’s usually so hard to find a drink that we both enjoy and agree on. We count our Macro-nutrients, so finding drinks that aren’t full of sugar is a plus!

When we heard about BODYARMOR new LYTE Super drink we had to give it a try! The LYTE drinks that are not only refreshing, but have the best after taste. At 20/cal per serving. Naturally Sweetened. Contains coconut water, electrolytes and vitamins. This is a now a staple in our gym bag along with these items below:

  1. BODYARMOR 
  2. Peanut Butter Jar
  3. Gummy Fruit Snacks
  4. Protein
  5. Water 

Our workouts change weekly, but today I wanted to give you a glimpse at our Superhero Workout:

  • Warm up run – 5 minutes
  • Squats – 4 Sets of 15 reps
  • Push-Ups  30 total
  • Partner Sit-Ups 15 (or you can do regular sit ups on the floor 30).
  • Pull-Ups 10 (You can do it assisted by having your partner hold your legs)

You can add Dumbbells or whatever equipment you might have on hand to make this a bit more challenging. It all depends on your level of fitness. Watch the video below to get a small glimpse of what our workout looked like:

I hope that we have both inspired you to be your own version of a Superhero. Remember, not all superheros wear capes!

Thank you to BODYARMOR for powering our workout! You can find them at your local grocery stores. I have found them at the following locations in UTAH:

A Fresh Market : 1825 4700 S, Salt Lake City, UT 84118

Smith’s Marketplace: 845 E 4500 S, Salt Lake City, UT 84107

Harmon’s: 5454 S Redwood Rd, Taylorsville, UT 84123

Stay in touch with them: FACEBOOKINSTAGRAMWEBSITE

 

ABC – Affiliate Blogger Conference

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Editors Note: This post may contain affiliate links. Nina Talks has also won a free ticket to the ABC conference. 

Have you been a blogger for a while, but still struggle with affiliate marketing? Or are you a brand new blogger looking to dive right in? That’s exactly where I’ve been! Although I have blogged for almost 10 years, this current blog “Nina Talks” is a re-brand from my previous blogs. In a way I’m starting over just like some of you. I’ve been reading a lot on affiliate Marketing lately.  Even though I work with Amazon.com for affiliate marketing. There is so many other programs out there that I’m excited to dive right in and learn about!

I was so excited to find out that I was a winner of the ABC scholarship!! I can’t wait to go to this conference and learn as much as I can and put it to work right away. I know that some of you bloggers my struggle with affiliate marketing too. And GUESS WHAT?? You can enter for a scholarship too! www.affiliatebloggerconference.com

Here are a couple of testimonies from the previous years:

Using the tips and tricks that learned at the conference, I immediately saw a 50% increase in my affiliate income.
-Camille, Six Sisters’ Stuff

“Thanks for introducing me to affiliates. I just got my first check for it. And it was for $500. Not kidding.”
– Aimee Cutler
I have been doing my blog for a few years now but have felt very discouraged with all the work I have done with no rewards. I have been to Affiliate Summit and felt that your conference gave me so much more than I learned there.
– LaRae, Get in and Go

ABC is Saturday, May 13, 2017 at The Leonardo Museum in Salt Lake City, Utah.

ABC or the Affiliate Blogger Conference is a 1-day conference for bloggers and other influencers to learn how to use affiliate marketing to grow their business. Learn the ins and outs of affiliate linking, working with affiliate managers, and affiliate programs at ABC! All our sponsors have affiliate programs you can join!

The line up for the speakers looks awesome! Plus, it is happening at The Leonardo which is my favorite place in town. What are you waiting for? Come hangout with me! I would love to meet you and learn with you! Go register at : www.affiliatebloggerconference.com

Previous year attendees:

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xo,

Nina

 

5 DIFFERENT PUSH UPS VARIATIONS

 

Back when I only did intense cardio as my workouts, the word push-ups was not in my vocabulary. I was very afraid of either hurting myself. Or be made fun of for not knowing what I was doing. Girl push-ups were the only thing I could do.When I started to get serious about fitness, and shifted my focus to weight lifting, push-ups were just the thing to do. Months after months of training. I perfected the man version of push-ups. There are days that I do about 45-50 push-ups at once. It’s now one of my favorite things to do. Often while at work, I will drop down and do 25 push-ups! Sometimes some of my coworkers do it with me. That makes my day!Here are 5 versions of push-ups that you should try:
1. “BOSU push-ups”  Turn a Bosu ball over, so that the halfball portion is on floor. Assume a push-up position and place your hands on the sides of the Bosu’s platform. Brace your core and glutes.  You can also alternate between legs:
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2. “Single leg push-ups” Begin at the top of the Push-up position with one hand out farther in front than the other. Lift the leg on your opposite side, keeping that knee straight and core tight.Keep your back straight and lower the torso under control. When you reach the floor, fire up your pecs and shoulders, and extend at the elbows to return to the starting position. Perform as many reps as yo need reps on one side, then repeat with your other hand forward and leg raised.
Alternating-Hand-and-Single-Leg-Push-Up
3. ” Push Up to Side Plank” (or T Push-up) Begin at the bottom of the Push-up with your elbows bent and torso straight. Extend at the elbows to reach the high Push-up position.At the top of the movement, turn at the shoulders and reach one hand as high as possible toward the ceiling.Then reverse the motion and return under control back to the starting position.Switch between lifting your left and right arm on each rep.
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4. “Regular Push Ups” Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart.Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position.As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. Hold for a count at the bottom position and then return back up to the starting position.
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5. “Incline Push Ups” Place your hands on a box, bench, or step instead of the floor.Low your body until your chest nearly touches the bench. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. I have used a tire as well to do these push ups.
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There you have it! Now, go out and try a new variation for your next Push ups!
XO, Nina

Meal Prep Club – Chicken Burrito Bowl Recipe

I’ve been Meal Prepping for quite sometime now… After weeks and weeks of making meals ahead of time to keep me on track, I decided that it would be fun to start some sort of “Meal Prep Club” with my friends where we would get together once a week and cook delicious meal together and enjoy each others company.  Here is one of my favorite quotes that goes so well with meal prepping:  “If you fail to plan, plan to fail.”

Chicken Burrito Bowl

(recipe below)

How to Start Meal Prepping

It might seem intimidating, and like a lot of work, but I promise you that the end result is worth it! I usually take a couple of hours on Sundays to prep for the upcoming week. Here are a few easy steps to get you started:

1. Find a good set of Tupperware. It will keep your meals fresh, and separated. I would suggest a set of 5. So you have one for each day of the week. If you go to your local store they are only five dollars for a set of two.

2. Buy great quality cups/tumblers. For your drinks. I suggest a blender bottle for your shakes. Then, a plastic tumbler for your waters.  These can be found anywhere really, but I got mine from Walmart.

 4. Shopping trip: I usually will take a day of the week, or go on the weekend, and do my shopping for the meals I’m prepping. When eating healthy, it can get a bit expensive. What I recommend is price matching your fruits and vegetables. Wincos is one of my favorite stores to shop for everything. Here are my food staples: Chicken, broccoli, sweet potatoes, rice, eggs, and two types of fruit.Then, it really depends on what else you feel like  adding. I usually start with the staples, and go from there. Also, you can get your protein, oats, and yogurts for breakfast.

5. Cook/Bake away! I usually set aside 2-4 hours out of my Sunday for this. This is counting the time that it takes to prep your fruit & veggies, then your chicken. I suggest using tin foil on your pans. Less clean up for later. Also, when you are baking your food you should be able to bake four separate things at once. Just use tin foil to separate your meals in the pans. Example: In one pan I will bake the chicken with veggies, then the sweet potatoes. The more you do this, the less time it will take each Sunday. It is all about setting up a routine.  There are great Meal Prep ideas on Pinterest in case you run out of ideas.

  • Salad in a jar
  • Chia seed pudding
  • Overnight oats
  • Sweet potato chips
  • Fruits in a jar

Chicken Burrito Bowl Recipe:

INGREDIENTS
2–3 boneless skinless chicken breasts
3 bell peppers, any color, sliced
1 large red onion, sliced
2 tablespoons olive oil
1 tablespoon taco seasoning
Salt and pepper
1 jar salsa
3 cups cooked brown rice, divided
1 can black beans, drained and rinsed
1 can corn
1 cup shredded cheddar cheese
1 lime, sliced into wedges
Fresh cilantro to garnish

PREPARATION
1. Preheat oven to 400˚F/200˚C.
2. Line a baking sheet with foil.
3. Place the chicken, peppers, and onions on the baking sheet and drizzle with oil.
4. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.
5. Salt and pepper the peppers and onions, tossing to coat.
6. Top each chicken breast with a generous pour of salsa.
7. Bake in a preheated oven for 25 minutes.
8. Rest chicken for 10 minutes, before slicing into strips.
9. Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
10. Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.

Via Buzzfeed.com

PS: If you are in Utah, send me an email if you would like to be part of my “Meal Prep Club”

There you have it!

xo, Nina

Childhood Obesity

Editors Note: This was an original paper written for my College Essay.

I’m currently in school finishing up my Fitness & Nutrition Degree, so you will get lots of fun info from my studies. I’m so passionate about this topic, and I hope to share lots of information with you weekly!

Have today’s children become lazy?  How healthy are the school lunches?

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Child picking sugary snacks over fruit. Source: www.healthsourcechiro.com

It is no surprise that today’s children have become more sedentary as well as overweight. When further investigating children that are currently in school, there are plenty of reports that warn us of the “Obesity Epidemic”. Per site CDC.gov (Centers for Disease Control and Prevention), Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. Overweight is defined as having excess body weight for a height from fat, muscle, bone water, or a combination of these factors. Obesity is defined as having excess body fat. Overweight and obesity are the result of “caloric imbalance” too few calories expended for the number of calories consumed, and are affected by various genetic, behavioral, and sentimental factors.

Have today’s children become lazy?

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Children playing with electronics. Source: Google.com

With technology at their fingertips, it has become the norm for children to be lazy and go after the convenient snacks at school, at home, or at fast food places. These snacks can vary from donuts, to candy, to chips, and finally to the ever-convenient dollar menu at fast food places like McDonald’s. Have today’s children become lazy? In 2012, more than one third of children and adolescents were overweight or obese. The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period. (CDC.gov)

It is very rare nowadays to see children without an electronic device. Even if they are indeed spending time outside, or hanging out with friends, they are still glued to their cell phones, iPads, video games, or computers. You might see children playing outside, but if you observe how they intereact with each other, you will notice that their electronic device is playing a big part on their interaction.

How healthy are the school lunches?

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Flickr: USDA/ Lance Cheung

A recent study named “The Healthy Experience” was completed. A report the healthy primary prevention trial developed an integrated multi component intervention program to moderate risk factors for type 2 diabetes in middle schools. The nutrition component aimed to improve the quality of foods and beverages served to students. Changes in the School Breakfast Program (SBP), National School Lunch Program (NSLP), and a la `carte venues are compared to the experience of control schools. The study was conducted in 10 school districts located at 7 sites across the country. Each site recruited 6 middle schools serving largely minority and lower income populations that were randomized to control or intervention. (Mobley, Connie)

In the graph below you can see the comparison of study. The Proportion (%) of Types of Beverages (A) and Snacks/Desserts (B) Served at a la Carte at Baseline and End of Study in Intervention and Control Schools.

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The Healthy Experience Graph

As you can see in the Graph above, the result is incredible. Children usually follow by example. To see that almost 80% of children have switched to drinking water at the end of the study, and about 50% went with healthier food choices means that there is still time to change the way children go about their day to day. The same goes for electronic use, as well as time spent outside.

There needs to be a change! If those changes can’t be made at home, we need to push for the school districts, superintendents, and local influencers (Bloggers) to help pass a law for “The Healthy Experience” to happen at every school in the nation.

So what do you think? Are you ready to help make a change in your community?

Chia Seed Pudding

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Unless you’re living under a rock, you have heard of Chia Seeds by now. It’s one of my favorite seeds to use for healthy meals. It is so full of nutrients too! Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Here is a delicious chia seed pudding recipe that will have you asking for more:

Ingredients

  • 2 cups coconut milk or milk of choice
  • 1/3 cup chia seeds
  • 1 tbsp. maple syrup, honey or sweetener of choice
  • 1/2 tsp. vanilla extract
  • 1 peach

Instructions

  1.  In a bowl, add milk, chia seeds, maple syrup and vanilla extract. Whisk together. Cover and refrigerate over night.
    Divide the chia pudding between four bowls and layer with chopped peaches.
    The chia pudding will last up to 4 days in the refrigerator.

Calories per 2/3 cups: 143, Fat: 10, Cholesterol: 0, Sodium: 75, Potassium: 10, Carbs: 5, Fiber: 9, Sugar: 3, Protein: 5

Have a happy day!

Karina