First1Fit

Our blog is devoted to all things healthy and happy living. First Fit is a state-of-the-art Health and Fitness Studio at Citrus Park Mall in Tampa, FL. We expertly craft and deliver a variety of comprehensive, body-changing workouts in small class settings to offer maximum support from expert trainers and instructors.

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Life Advice from a Toddler

A few life lessons as I watch my 19 month old live out loud in her beautiful, untainted world. 

by Briana Michel

More More! One of the first signs and words my daughter learned was "more" - kids are not afraid to ask for more of what they want, when they want it. Sometimes as adults we put our needs and wants on the back burner and get too shy to ask for what we truly want. We think people will judge us or worse turn us down and that would be devastating to our ego. Wouldn't it? But if you asked any truly successful person how they got there. they would tell you they asked the questions others were unwilling to ask, they demanded more from the people around them (and themselves), they asked for things that others hesitated to act on and because of that they got what they wanted more often.

Be unapologetic about an inquisitive nature. Kids want to learn everything around them. They are unbiased sponges ready to devour any golden nugget you can impart on them. As an adult, I have come to learn that the smartest people in the room are the ones asking questions, not the ones monopolizing the conversation. 

Find any reason to smile and laugh. My daughter will break out into a run looking back and laughing, waiting for me to chase her or in the middle of dinner she will look up and give a giant face-squishing grin and yell "cheese" as if posing for a photo. She loves to laugh, lives to be entertained and genuinely approaches each day with an open and positive attitude. When do we start to become too stressed and jaded that we forget to smile and laugh at the simple things in life that mean the most? The interactions and feelings that can warm our soul and re-energize us. 

Experience your food. Color, taste, texture, temperature are explore at each and every meal. It is a full sensory experience that doubles in duty by also nourishing her body. I don't give her any empty calories. Every food has a purpose and each food she examines and only eats til she is satisfied. She doesn't use food to cure her boredom, address emotional issues or as a substitute for companionship. Food gives her what she requires on a basic human needs level and is not a source of self-loathing and loss of self-control like so many of us today. When did food become the devil in our adult life? -Causing weight gain, body image issues, misery and health repercussions? Back to basics - eat close to the earth, take your time eating and be choosy with what goes into your mouth. Have standards with what you allow to entire your "temple."

 www.MyThrival.com - lead your family by a healthy example. 

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It just takes those first few steps and pretty soon small successes happen and you see changes... But nothing good will come of staying stagnant. Come into First Fit Today! www.First1fit.com

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Healthy Meals Done in a Microwave - Ta-da!

Super simple snacks and meals you can make in minutes with your microwave. Now you really have zero excuses left to not eat better each day. Try them pre or post workout for a quick and wholesome way to energize or repair. 

(courtesy of our in-house nutrition coach and creator of 90 Days to Thrival)

Strawberry Breakfast Bowl

1/4 cup oat bran

1 Tbsp + 1 tsp coconut flour

2 Tbsp buckwheat groats

1 Tbsp ground chia seeds

 1/2 tsp baking powder

pinch sea salt

1/4 tsp cinnamon

1/2 tsp vanilla

2 Tbsp applesauce

1/4 cup almond milk

1/3 cup fresh strawberries, diced

1 tsp coconut oil

Combine all fry ingredients then mix in wet ingredients until thoroughly combined. Gently fold in diced strawberries. Spray microwave safe baking dish, mug or ramekin, add batter into the dish/mug. Heat for 90 seconds or until top is set. Let cool for a few minutes before eating. 

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Picture is my mug quiche attempt re-plated after cooking

Mug Quiche

1 large egg + 2 egg whites

1 1/2 tbsp organic half and half

1 tsp melted organic butter

pinch of sea salt 

pinch of black pepper or garlic powder

4 small grape tomatoes, halved

small handful of raw kale, torn into pieces

1/2 piece of gluten-free high fiber bread, torn into pieces

1 tbsp grated organic cheese of your choosing (optional - I left this out of mine to minimize dairy intake since I am noticing it breaks my skin out)

1 tsp fresh chopped herbs (ex: chives, parsley, green onion)

In a microwavable mug, add eggs, milk, butter, salt and pepper and whisk until eggs are completely broken up. Add halved tomatoes, torn bread, grated cheese and chopped herbs on top of the eggs, making sure they don’t all sit on the bottom. Put mug in the microwave and cook for 1-minute on high until eggs are completely cooked and quiche is slightly puffy. Eat and enjoy right away. 

NOTE: I changed this recipe from one I found online to be more Thrival appropriate - so with the extra added egg whites you will need to use a larger bowl/mug because your quiche will get rather large and fluffy. I used a large (1/2 quart) glass measuring cup. See below

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Sweet Potato & Parsnip Chips

1 medium sweet potato sliced VERY thin

1 medium parsnip, sliced VERY thin

2 tsp extra virgin olive oil (EVOO)

1/2 tsp sea salt

1 tsp optional seasoning like Mrs Dash or steak seasoning etc… 

Using a very sharp knife, carefully cut parsnip and sweet potato into ultra thin slices (1/8” thick). In a bowl toss slices with oil and seasoning. Spray a large microwavable plate with non-stick spray. Lay out slices in a single layer on that plate. Microwave uncovered on high until slices start to brown around the edges. 2-4 minutes. Turn slices over and continue cooking for a few more minutes until they crisp up to your liking. Makes 3 servings on Thrival. 

(Thrival Tip: to add some protein to this snack make a dip of plain Greek Yogurt, dill, garlic powder and a dash of lemon)

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Sweet Roasted Nuts

Lightly damped you favorite raw nuts and then toss with either cinnamon or cocoa powder and stevia. Spread them in a single layer of nuts on a microwave safe plate. Cook in 1 minute intervals on full power, until nuts have a crisp crunchy flavor and texture. (They wont get as dark as when you roast them in the oven - so don’t over cook trying to make them look roasted)

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Thrival Grain-Free English Muffin

1 1/2 Tbsp almond flour (also called almond meal)

2 Tbsp coconut flour (why? because it is gluten-free and high in fiber!)

1 tsp organic melted butter

1 egg

1/4 tsp baking powder

 2 Tbsp water

(After my first batch I realized it needed some more moisture and tried 3 other variations: 1) Double the water 2) added 1/4 smashed banana 3) added 1 tbsp heavy organic whipping cream - options 2 and 3 gave it the most moisture - going to try it with coconut oil instead of dairy next time)

Mix all ingredients in a small bowl. Spray a microwave save container and transfer “dough” into it. Microwave for 2 - 2 1/2 minutes. 

(want to give it some flavor? Try adding garlic powder or for sweet bread add cinnamon and stevia)

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Mug O’ Meatloaf

3 oz ground beef or turkey

1 1/2 Tbsp 2% milk

1 Tbsp ketchup (with no high fructose corn syrup)

1 tsp onion mix soup

1 1/2 Tbsp quick-cooking oats

In a small bowl, combine milk, ketchup, oats and soup mix. Crumble beef over mixture and mix well. Take concoction and pat it together and put into a microwave safe mug that has been sprayed with non-stick spray. Cover with a small plate and microwave on high for 3 minutes or until the center is no longer pink or thermometer reads 180 degrees. Drain off any “juice” and let cool for about 3 minutes.

Counts as a Thrival protein. Can add chopped spinach, zucchini and kale to get your veggies in too! 

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Don't wait until your health is failing...take charge now! Take a TLC class and see just how effective a 35 minute functional workout can be! www.First1Fit.com

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By far one of the best motivational videos ever. If you don't evaluate where you are and where you WILL take action to go after watching this... you will never make changes and be truly happy.

[first1fit]

7 Stages of Diet Grieving

    7 Stages of Diet Grieving

By: Briana Michel, Holistic Nutrition Coach

www.MyThrival.com

  I have noticed throughout my years as a personal trainer and weight loss consultant, as well as through my own bouts of having to diet down for certain events (before I realized life is my event and I want to be in my best body ALL the time!), that the stages one goes through when beginning a new diet and implementing new lifestyle changes really mimics that of the seven stages of grief. There is a feeling of loss and giving up your old life, self and habits. It can be an emotional rollercoaster until you finally reach the “Aha!” that propels you into the next phase in your life and health.

  Shock & Denial –Shock provides emotional protection from being overwhelmed all at once.  You may deny the reality in order to avoid the pain that is associated with it. It may be some bad news handed down from your physician, or seeing a photo and realizing that the person staring back at you is not the person you once were or see yourself as. That can’t possibly be how I look in a bathing suit. Those test results cannot be accurate.  I don’t really fall into the “obese” category that’s impossible. I’m terrified of what will happen if I don’t make changes and I'm scared that I won’t be able to stick with them.

Pain & Guilt- The shock begins to wear off and the unbearable pain of reality sets in. Normally you may have turned to food in other situations to squelch the pain, but in this instance, it is that very “comfort” that has caused this pain. The guilt associated with your negligence can be paralyzing at first.  How did I let myself get like this? How could I be so oblivious to how I have been harming my body? Why am I this person now? My family is so hurt by my health or seeing me struggle, how could I not see what I am doing to them? My children are following in my footsteps, how could I have let this happen? I’m humiliated to be out in public or see people from my past.

Anger and Bargaining- Frustration gives way to anger. You may lash out at the very people trying to help you now. You may point the finger and not want to bear responsibility. Why do I struggle with my weight when my sister is skinny as a rail! My co-worker eats whatever she wants and doesn’t gain like I do! It’s not fair that this is happening to me. I can crash diet and get this off fast, right? Can have a little bit more dessert if I promise to walk extra tomorrow right? Can I have my latte if I skip my dinner? I’ll start over on Monday.  Look at all the people who eat way worse then me but they don’t have high blood pressure or diabetes, it’s not fair!

Depression/Reflections/Loneliness- Sad reflection may begin to take over. You reminisce of a time when you were healthier, felt good in your own body, or you may not be able to ever remember a time where you didn’t struggle and that saddens you. You realize the true magnitude of the situation if you do not start making changes immediately. I’m embarrassed to eat around other people, or put on a dress. I hate that all I do is think about my next meal or can’t pass by a bakery without being tempted. I feel like I am the only one dealing with this. It is so overwhelming the amount of weight I need to lose, I don’t see how it will ever happen. I don’t know what to do or how to start. I’m alone on my island trapped in a body I don’t feel in control of anymore. It’s hopeless to even try sometimes because I am just going to mess it up sooner or later.

The upward turn- You reach out for help and start to put a plan in place. You set mini-goals to work towards. I’m learning how to eat to fuel my body. I’m starting to exercise and it feels great afterward. My clothes are starting to feel loose. I’m having more and more “aha!” moments that make me want to stick with my healthy changes.  People are starting to notice. My doctor says we may be able to lower my medication dosages! My family is getting on board with the new program and they are benefiting as well.

Reconstruction and working through it-.You start setting realistic goals and expectations with appropriate solutions.  I still have my lapses from time to time, but instead of beating myself up about them, I use them to learn from. I evaluate what triggered it and can plan better next time for that situation. I keep a detailed journal that helps me track not only my food, but times of stress and high emotions. I am finding other things to be interested in. I’m starting to walk taller and stand prouder.

Acceptance and hope- You learn to accept and deal with the reality of situation. Your only choice is to make those changes and you are ready. You start to let go of the pain, embarrassment and grief that you formerly felt. Look at all I have accomplished. I don’t ever have to go back to my old unhappy, unhealthy self again. I am moving forward and my future is much brighter. I have my health under control which now helps me take control in other areas of my life as well. Things are falling into place because of the hard work and mindset changes I have made. I have great support from my friends and family. I am proud of myself and hopeful for my future.

 I hope this has been an eye opener for you no matter where you are in your relationship with your body and food. For more nutrition help come talk to us at www.First1Fit.com to start your 90DaystoThrival

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This is an Ingredient MUST HAVE

By Briana Michel, creator of 90 Days to Thrival & Head Nutrition Coach at First1Fit.com

The wonderful, beautiful world of coconut. How have we not made this miraculous ingredient a main staple our our diet until now? Finally a SUPERFOOD that lives up to its hype! 

Coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. One 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose, and contributes to more heart problems. 

What else can this super oil do? Glad you asked!

ANTI-AGING:

Helps reduce oxidative stress - meaning it helps slow aging and decrease the damage done to cells and tissues. 

HEAL BRAIN DISORDERS: 

Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.

SPEED UP METABOLISM: 

It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is NOT a calorie.The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats. One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totaling about 120 calories per day. So you may lose weight just by substituting coconut oil for your other cooking oils, adding it to oatmeal, spreading it on toast or using it in place of oils in baked goods. 

KILL BACTERIA:

The fatty acids and breakdown products in coconut oil can kill harmful pathogens(bacteria, viruses, fungi), potentially helping to prevent infections.

REDUCE SEIZURES:

The fatty acids are turned into ketones, which can reduce seizures (being studied in the treatment of epileptic children)

IMPROVE CHOLESTEROL:

Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.

CONTROL APPETITE:

The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.

REDUCE ALZHEIMER’S RISK:

Studies show that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms. (a great book about helping improve brain health is Grain Brain by Dr Perlmutter  (Side note: I highly recommend this book for anyone who wants to transition off gluten and grains and into utilizing healthy fats for fuel. Minimizing the risks of dementia, Alzheimer’s, mood disorders, obesity, diabetes, poor gut health and the list goes on and on.)

LOSE THE BELLY FLAB:

Coconut oil appears to be especially effective in reducing abdominal fat, which lodges in the abdominal cavity and around organs.

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Sweet Turkey Hash

Sweet Potato and Turkey Hash

Serves 2 (Thrival Breakdown: Protein + Carb + Veggie)

Ingredients:

2 small to medium size yams or sweet potatoes

1 Red pepper

1/2 Pound ground turkey or chicken

1 Yellow onion

1 Tablespoon fresh thyme

1/3 head cauliflower, grated

Olive oil or coconut oil

Pepper and salt to taste

Garlic - I’m a garlic addict - so omit if you want, but I add it to almost anything! 

Slice and dice the sweet potatoes, red pepper and onion.Grate cauliflower. Heat up about 1 tablespoons of olive oil in a skillet. Add the ground turkey meat and the diced veggies to the pan.  Season with salt, pepper and the fresh thyme. Saute and stir occasionally until the turkey is fully cooked and the potatoes are soft (about 10-15 minutes).

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Ginger Egg Slaw

This one is way better than is probably sounds. Hot scrambled eggs on a cool salad with the zing of a sweet ginger dressing... delightful, surprising, refreshing and energizing. 

1 whole egg

2 egg whites

1/4 onion sauteed or raw

1 cup Chopped boy choy

2 cups Raw Asian Slaw (bagged salad section of your local grocery store)

Your favorite low-sugar ginger dressing like Braggs Sesame Ginger 

Scramble egg and egg white together. Add slaw, Bok choy and onion to a bowl and toss with 2 Tbsp natural ginger dressing. Top with hot scrambled eggs. Takes all of 5 minutes to make! 

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Blueberry Breakfast Bites

BLUEBERRY MUFFIN GOODNESS healthed-up! Pairs really well with a nice side of scrambled eggs with cayenne pepper. The spicy eggs with the sweet muffin bites are a great start to any day. 

3 eggs

1 tbsp honey + 2 drop liquid stevia

2 tbsp coconut oil,  melted

2 tbsp non-dairy milk (coconut, almond milk, etc)

1/4 tsp salt

1/4 tsp vanilla

1/4 tsp baking powder

1/4 cup coconut flour

1 Tbsp chia seeds

1 cup organic blueberries

Preheat oven to 400 degrees. Mix together the eggs,coconut oil, honey, chia seeds, stevia milk, salt, and vanilla. Combine the baking powder and coconut flour before adding them to the wet mixture. Thoroughly combine the ingredients before adding the blueberries. Add the mixture into a mini muffin tin, and bake for 10 minutes or until done (If you are using regular sized muffin tins, try 20 minutes but watch carefully)

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Worlds Easiest Soup

Need a quick refuel after a great First Fit Workout? We know your arms will feel like Jello-O after that HIIT training...so keep dinner super simple!

(credit: healthyfortwo)

Easiest Soup in the World

Leftover cooked turkey or chicken (or pick up a rotisserie on the way home)

Broth (turkey, chicken or veggie broth)

About a cup of frozen veggie medley

Parsley

Pepper

Directions:

Heat the broth in a pot. Use as much as you want to eat. Shred the meat into small pieces with your hands and add it to the heating broth. Add the frozen veggies and let it simmer for a couple minutes. Add the parsley and pepper (and maybe a little extra garlic powder if you feel like it) and enjoy!

[first1fit]

Cha Cha Chia... Why should you eat it?

Chia seems to be popping up on more health and recipe sites and it is a primary ingredient in our Half/Baked but why is it so good for me?

Keep Things Moving

Chia is one of the few seeds (unlike flax seed) that still gives your body the benefits without first being ground up. With the abundance of over-processed foods and white flour on the market today, rich sources of fiber are harder to come by. These foods of convenience have contributed to the rise of diverticulitis and inflammation. Irregularity is a big factor in this risky condition. To help ensure regularity, you need plenty of soluble and insoluble fiber in your diet. The Chia seed is here to help. Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested (it does not contribute any calories, or break down) so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed keeps the colon hydrated and ensures the easy.

Lose Weight Without Starving

The Chia Seed is a dieter’s dream come true. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. Hunger is a main enemy of real weight loss, and you don’t want to fight it with jittery expensive pills. When a chia seed is exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel made of water, it has no calories. It’s also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories!

Balance Blood Sugar

Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day. But how does the Chia Seed help with this? Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.

Omega-3's

Omega-3 oil is usually thought of as “that healthy stuff in fish”. But, what if you don’t want to eat fish every day? What if you’re a vegetarian, or simply worried about pollution adding harmful substances to your fish dinner? Chia is the richest plant-source of this healthy oil. By weight, chia contains more omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. It’s also recently been targeted as a weight-loss helper. USA Weekend magazine also reports on a study where overweight dieters who included omega-3's in their eating plan lost 2 more pounds monthly than the control group, who did not.

Energy

Hate that mid-afternoon slump that has you wishing for your toddle days when naps where mandatory? Your energy levels have a lot to do with what you eat. Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Not Chia though, it’s protein is complete to raise your energy levels. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady, never jittery energy.

Baked Goods for the Better

Do you enjoy making baked goods at home, but hate all the butter and oil that has to go into them? Chia gel can substitute for half the butter in most recipes! The food will bake the same and taste the same (or better) from the addition of the chia gel. All you need to do is divide the amount of butter or oil in half, and then use the same amount of chia gel to fill in. The anti-oxidants in chia can even help keep the food tasting fresh longer. Everything from cookies to cakes to muffins, pancakes and waffles can be made with chia gel as your butter replacement. Try our Half/Baked, single serving oat, protein, chia, hemp mix that you can eat as a cereal, warm oatmeal or bake into a yummy cookie! (come into the studio today to pick up a box.

Try Chia today! Sprinkle in cereals, over veggies, add to casseroles, meatballs, chili, baked goods, yogurt, salads and more. 

Try these Half/Baked Recipes

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5 Foods that Make You Stink!

Your sweating it out in your new favorite First Fit class and suddenly you get a whiff of "rotten egg" stench. You move from station to station but that onerous odor remains. You search for the offender as subtly as you can, so you can remember to maybe start further away from them next class. As your head swivels, you’re hit with that stench again, so strong you could swear it was you. 

You nonchalantly dip your head down toward your underarm — wait a minute. It is you. But you showered today and even took an extra spray of deodorant from the First Fit Beauty bar before class to be safe! 

What you eat can directly affect how you smell, and in more ways than just your breath.

Foxnews.com reports:

Scientifically, this boils down to the way your body metabolizes the stinky sulfur compounds found in many foods like garlic, cumin, and asparagus. While smelling like garlic is not new (it is said to ward off both vampires and mosquitos), the stench of asparagus-tainted urine might not be quite as familiar and you may not have even realized that some of the foods on our list could have this effect on you.

If you have a hot date, an interview, or plan to be out in public, you may want to keep these foods off the day’s menu. And if you can't, here are a few tricks to help deodorize nasty smells.

Red Meat

In 2006, researchers from the Czech Republic collected perspiration samples from meat-eating and vegetarian men. They then asked a group of women to identify the foulest odor, based on numerous factors. Overwhelmingly, the vegetarians’ body odor was found to be much more appealing than the meat-eaters’.

Deodorize: A simple way to remove potential stench is to cut out red meat all together. If a vegetarian's life is not for you, try cutting out some meat and replace it with seafood or veggie dinners.

Curry/Cumin

The taste of Tikka chicken may not be worth the lingering stench that comes with it. The aromas of spices such as curry and cumin can make a home for themselves in your pores, and stew for days at a time.

Deodorize: Even a brief brush with cumin can cause a lasting odor. Instead try cardamom, an aromatic seed of a plant from the ginger family, which permeates the body quickly and leaves a fresh aroma.

Garlic

Garlic stink oozes from your skin because allicin, within another sulfur compound called allin, is released when garlic is cut or crushed. Allicin breaks down quickly after consumption and converts to other substances, which cause bacteria to mix with sweat and results in a strong odor. 

However, it is said that if you are at dinner and both you and your date consume garlic, you’ll be less likely to notice it. (It’s up to you to take that risk.)

Deodorize: If your underarms become some serious stinkers, apply white or cider vinegar to keep you odor-free throughout the day.

Asparagus

The ripe smell of asparagus crops up in a seemingly harmless way, but tell that to the guy sharing five bathroom stalls with five other men. Asparagus makes urine stink when the sulfur compound mercaptan breaks down in the digestive system. If you're wondering why your urine doesn't smell after eating asparagus, it’s because your body doesn’t possess the enzyme to break mercaptan down.

Deodorize: If you’re afraid offending in a public restroom, try finding a tasty asparagus alternative. Bell peppers can easily be roasted or grilled much like asparagus without the after effects.

Cruciferous Vegetables (Broccoli, Cabbage, Brussels Sprouts)

Little kids across America now have a reason to snub some of these loathsome vegetables. These sulfur-rich foods pack nutrients and antioxidants that may help rid the body of toxins and carcinogenic cells, but they’re also responsible for severe smells. This stench introduces itself in the socially-crippling form of flatulence. The sulfur in these foods is responsible for the rotten-egg smell toots tend to leave behind.

Deodorize: Cruciferous vegetables are vital to our health. So, when you're in the comfort of your own home, eat those greens! You can also par-boil to remove some of the stench before you finish cooking them. In the meantime, spices like coriander, turmeric, and caraway will not only leave you smelling fresh, they’ll help control your bottom.

Bottom line: Continue to eat a healthy, balanced diet and we will keep providing the complimentary deodorant spray, mints, and perfume. That's how much we love you! 

- First Fit Team

[first1fit]

4 Dairy Free Veggie Dips - YUM-O!

By Briana Michel

I rounded up some dairy-free dip recipes from foodies around the web. Enjoy these as a smear over a small protein portion, or as a dip for veggies.  

ALMOND RICOTTA (DAIRY-FREE) DIP

2 cups raw, whole almonds or blanched almonds (soaked overnight)

5-1/4 cups filtered water, divided

2 cloves garlic

½ teaspoon kosher salt

Pinch of pepper

1 tablespoon nutritional yeast

A few squeezes of fresh lemon juice

½ cup fresh basil, sliced thinly:

Put almonds and 4 cups of water in a glass bowl and cover. Soak overnight for 8 to 12 hours. Drain and rinse almonds. If the almonds have their skins on, pinch each one firmly to slip off the skins, and discard the skins.

In a high-powdered blender (like a Vitamix), place the almonds, garlic, salt, pepper, nutritional yeast, lemon juice, and 1 cup of water. Process on high, scraping down the sides as needed. Blend until the ricotta is creamy and fluffy, but still slightly grainy, like dairy ricotta. Add a little more water (about ¼ cup) if needed to achieve a texture that is almost smooth.

Transfer ricotta to a bowl and stir in the basil. Serve immediately or refrigerate. Keep covered in the refrigerator for up to 1 week. (Credit: Foodiegoeshealthy.com)

ROASTED EGGPLANT WALNUT DIP

1 EGGPLANT (medium, halved lengthwise)

1 tbsp OLIVE OIL

3 GARLIC CLOVES (medium, peeled)

1 cup WALNUTS (toasted)

1/3 cup FLAT LEAF PARSLEY (fresh, coarsely chopped)

1 tbsp LEMON JUICE (freshly squeezed)

1 tbsp HONEY

Heat the oven to 425°F and arrange a rack in the middle. Brush the cut side of the eggplant halves with olive oil and place them cut side down on a baking sheet. Place garlic on a piece of aluminum foil and pour remaining olive oil over top, fold up the foil to enclose, and put on the baking sheet with the eggplant. Roast until eggplant skin remains indented when pressed on and the cut side of the eggplant is browned, about 35 minutes.

Set eggplant and garlic aside to cool, about 20 minutes. Using a food processor fitted with a blade attachment, chop walnuts until they are reduced to the size of peppercorns, about 25 pulses. Add parsley and roasted garlic and pulse until parsley is evenly minced, about 10 pulses. Scoop eggplant flesh from skin and add to the food processor along with lemon juice and honey. Season with salt and freshly ground black pepper and blend until smooth, about 30 seconds. Serve with toasts or crackers. (credit: Chow.com)

TWO BEAN PESTO

11/2 cups GARBANZO BEANS (cooked)

11/2 cups CANNELLINI BEANS (cooked)

1/4 cup PESTO (I used arugula pesto)

1/3 cup OLIVE OIL (may need a bit more)

1/4 tsp SALT

1/4 tsp PEPPER

In a food processor, combine beans and process. Stream in olive oil slowly until desired consistency is reached. Add salt, pepper and garlic and continue to blend.

Add to a bowl and layer with pesto. You can also just mix directly with pesto. (credit: How Sweet It Is)

CHILI CRAB DIP

1 tablespoon canola oil

5 cloves garlic, finely chopped

8 shallots, finely chopped

1 large knob ginger root, finely chopped

1 tablespoon chili sauce

2 tablespoons gluten-free soy sauce

1/4 teaspoon salt

1/2 tablespoon stevia

2 tablespoons rice vinegar

4 tablespoons tomato paste

1 teaspoon sesame oil

1 cup water

1 tablespoon honey (or few drops iquid stevia to keep carbs lower)

1 teaspoon fish sauce

1/4 pound crab meat, picked over for cartilage

1 egg, beaten 

Finely chop garlic, shallots and ginger and sweat in a saucepan with a little canola oil till translucent. 

Add all the ingredients except for the crab meat. Simmer for 20 minutes.  Season to taste with salt and chili sauce. Add picked crab meat.

Add beaten egg and stir the mixture around a little. Some of the egg will “scramble” and the rest will incorporate into the sauce, thickening it.

(credit - adapted from Food Republic)

[first1fit]

Thrival Dip - 3 ingredients to a fueled up you!

By Briana Michel, F1F Nutrition Coach and 90 Days to Thrival Creator

I first made up this dip one day when I wanted a dip that wasn't just empty extra calories or some store bought chemical junk disguised as a "healthy" or natural dip that really has HFCS (High Fructose Corn Syrup), starches or MSG. I am also a fan of simplicity and time conservation. I want to spend as little time as possible in meal prep mode and still come out with something delicious and healthful. This dip can be used as a sauce for topping chicken or fish, great on turkey meatballs or scrambled eggs, or dip crackers or raw veggies...the possibilities are endless. 

1 cup 2% fat organic cottage cheese

1/3 cup toasted pecans (walnuts and pine nuts work great too!)

1 package frozen spinach or 1 large bag of raw spinach

How to: 

In a skillet, heat spinach until thawed (or if raw, until wilted), turn heat to low and add in cottage cheese until warm. While spinach is cooking, spread nuts out on a sprayed baking sheet. Broil nuts on low until golden - this will happen quickly so WATCH CAREFULLY! In a blender add all 3 "cooked" ingredients and blend until nut chunks are smooth. Enjoy warm or even cold! 

Protein + healthy fats + fiber + leafy greens! That's a Thrivalrific good dip! 

[first1fit]

Today's ANYWHERE Workout Challenge

Are you traveling this week? Stuck on carpool duty for the kids? Deadline at work? If you missed your (AWESOME...wink wink) First Fit workout - have no fear - your daily challenge is here! Try this ANYWHERE for a heart pumping, leg and booty sculpting pick me up! Get's blood moving and feel good hormones circulating. Skip that extra java and devote just a few minutes to this routine today to really stay the course! 

Repeat: 1 time for beginners, 3 times for intermediate, 5 times through for ADVANCED! 

[first1fit]

First Fit Health & Fitness Studio inside Westfield Citrus Park Town Center (Tampa, FL) is....