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Hillary Macias

Ramp up your Running!

June 29, 2016 by Hillary Macias Leave a Comment

licensed via bigstockphoto.com
licensed via bigstockphoto.com

As an avid runner, I am always striving to improve my performance. There are so many easy tricks you can try to improve your next run! Just be sure to stay safe in the heat this summer – wear sunscreen, light clothing and carry a water bottle with you if you can!




1. Strength train!

Running is all front and back motion, so it is important to move in different planes of motion to avoid injury and keep up your strength. When strength training, aim to incorporate planks, squats, lunges, pushups and pull ups. All of these will help to balance body strength and help you run more efficiently.

2. Do negative splits!

What are negative splits you ask? Well, negative splits are simply running the last half of your run faster than the first.  When you teach your body to run faster at the end of your run when you are tired, it builds your endurance!

3. Run on different terrain!

Running on different types of pavement will also help increase your endurance and build up your strength. Challenging your body by running on trails, grass, pavement and hills will do wonders for your overall running stamina. I love to incorporate as many types of different terrain as I can throughout the week to always keep my body guessing.

4. Buy new shoes!

I love any excuse to shop, and shopping for new running shoes is no exception! You should invest in a new pair every 300-500 miles. Shoes lose their stability and cushioning after so many miles, and increase your risk for injury. Purchasing a new pair will improve your overall running performance and decrease your risk for developing things like shin splints and Achilles tendonitis.

5. Keep your posture up!

Maintaining good posture is key when running. It makes a world of difference in your speed, injury risk and efficiency. Imagine a thread pulling the top of your head towards the sky, run tall, and don’t sink into your hips.

licensed via bigstockphoto.com
licensed via bigstockphoto.com

Making simple tweaks to your runs can produce dramatic results. Practice these new tips and tricks and you will be running with more confidence, improve your endurance and overall running performance!

Filed Under: Fitness, Fitness Tips, Health Tagged With: body, fitness, Hillary Macias, lunges, negative splits, new shoes, planks, posture, push ups, run, Running, sit ups, speed, squats, stamina, strength train

Eating Clean With Elli Quark

June 12, 2016 by Hillary Macias Leave a Comment

We were so thrilled to get acquainted with Elli Quark, one of our sponsors of Connect To Confidence last month in NYC. We wanted to learn more about this yummy product, so we asked resident nutritional expert Hillary Macias to check it out for us:

 

reprinted with permission of Elli Quark
reprinted with permission of Elli Quark

I’m all about eating clean, and when it comes to combining nutrition and great taste, Elli Quark has you covered! Their product is full of all natural ingredients and has so many yummy flavors to choose from! I promise it will quickly become your new favorite snack!

reprinted with permission of K. Sliverman
reprinted with permission of K. Sliverman

The Elli Quark packaging makes you think you are eating yogurt, when in fact you are eating spoon-able cheese! Quark is a creamy, delicious German cheese product that is very similar to Greek yogurt, with a less sour taste. It packs all of the great nutritional benefits that yogurt provides like probiotics and tons of protein (as much as 17 grams), but without the added sugar or salt. All of their yummy flavors are sweetened with erythritol, a natural sugar substitute, keeping the net carb count low (around 6 net carbs in a cup). It also has about half the calories of full fat Greek yogurt, and is wonderful topped with nuts, granola, dark chocolate chips, pretzels, I could go on…

I first picked up Elli Quark at Target when I was shopping for new yogurt, I was pleasantly surprised by the incredible flavor of the mint chocolate, and decided to top mine with some extra dark chocolate chips! I even had my sisters try it because they didn’t believe me that something so healthy and low in calories could taste so good! My family now buys Elli Quark weekly, and I always love switching up the flavors and toppings to keep things interesting. Elli Quark is also great to use when baking to make dishes lower in fat, and you can also use it in smoothies or shakes!

I encourage all of you to try out this amazing product with this free cup offer from Elli Quark – I know it will become a staple in your refrigerator!

reprinted with permission of Elli Quark
reprinted with permission of Elli Quark

Filed Under: Food Tagged With: elli quark, greek yogurt alternative, high protein, Hillary Macias, low carb, yummy

9 Things That Happen When You Become A Runner

June 1, 2016 by Hillary Macias Leave a Comment

image reprinted courtesy of H. Macias
image reprinted courtesy of H. Macias

My running career started when I was in 6th grade and joined the school track team. I fell in love with the endorphin high that running gave me, as well as the feeling of accomplishment and pride upon finishing a race. I continued to run when my track days were over, and have been hooked ever since. Running is truly an outlet for me, a way to release stress and get completely out of my head. I love to run outside, but if the weather doesn’t permit I don’t mind doing the treadmill. I encourage everyone to find something that they love and stick to it, and for me that is running. Listed below are some things that happen when you become a runner!

  1. You’re always hungry – Any time is meal time when you’re a runner! Running speeds up the metabolism and it’s always important to fuel before and after a run. Some of my go-to’s are trail mix, protein packed smoothies, and anything paired with peanut butter!
  2. Your confidence increases – “Runner’s high” is a real thing, and makes you feel more confident overall. I always feel like I can conquer anything after I finish a run, no matter how far or how fast I went!
  3. You make new friends – Runners stick together, after I started running I found some great runners groups online and realized how great it is to run with people who love it just as much as you!
  4. You save money – Gym memberships can get pricey, and you don’t have to give up any cash to run outside! It’s great because you can always find new spots to run, whether that is on a road, in a park or on a trail, you’ll always have options.
  5. Your memory boosts – Studies have shown that exercise is a great way to improve your memory and keep your mind sharp. Running helps to protect the brain against dementia.
  6. You get an energy boost – Running increases your endorphins (the feel good hormones) and has been proven to stave off fatigue and keep you feeling energized.
  7. You sleep better – Runners tend to have better sleeping habits, and fall asleep quicker at night. Running encourages higher quality sleep, I know that once my head hits the pillow, I’m out!
  8. You become less stressed – Running boosts the brain’s serotonin levels, and makes the brain stronger and resistant to stress. I know I always feel immediately less stressed during and after a run.
  9. Your posture will improve – Running tones up the body, helps you keep your head high and develops your waist line. Having good posture has also been shown to make you feel better about yourself – total win-win!

So there you have it,  9 things that happen when you become a runner. So give running a try if you wish.  I promise you won’t regret it!

 

Filed Under: Fitness, Fitness Tips Tagged With: 9 reasons to run, global runners day, Hillary Macias, Running, what happens when you run, why i run

#ConnectToConfidence At Work by Hillary Macias

February 25, 2016 by Hillary Macias 2 Comments

Starting a new job can be a very intimidating thing, but also equally exciting! You’ve just started a whole new chapter, and you are starting with a blank slate. It’s normal to be nervous on the first day, maybe even through your first week while you’re getting into the swing of things. A good mantra to live by is to strive for perfection, and settle for good enough. You won’t be perfect at every task you do in your new job, and there will be days when you slip up. But going through the hard days builds character and confidence. There are so many easy things you can do to stay confident in your job and continue to love what you do!
Confidence Tip #1: Fake it until you make it!

fakeittilumakeitgiphyThis may sound strange, but like I mentioned, you won’t always be perfect at everything you do in your job. But you shouldn’t be expected to know exactly what you’re doing right from the start. So what do you do? Give off all the positive vibes, and act confidently when attempting new tasks. Co-workers will be more apt to trust in your abilities, and you will realize how smart you truly are and all of the great skills you have to offer.

Confidence Tip #2: Recall Success!

successgiphyNever focus on the negatives in your job, instead always remember the successes, whether big or small, that you have achieved in your job. Maybe you completed a challenging project, met a tight deadline, or simply got to work early and got a head start on things for the day. So give yourself a pat on the back.  It will do wonders for your self esteem.
Confidence Tip #3: Don’t be afraid to ask questions!

questionsI am the queen of asking when I don’t understand or am unsure of something. Putting your pride aside and having the confidence to ask for help where help is due speaks wonders for your character. Instead of doing tasks incorrectly and lowering your confidence, simply ask for clarification when you are unsure of something.

Confidence Tip #4: Try out new skills!

try something newThis one is great and will add some diversity to your job. As long as it’s allowed, don’t ever be afraid to take on new tasks or projects.  Just doing this will boost your confidence and will remind you that you aren’t just good at what was listed on your job description. Watch what your coworkers do successfully, and aim to mimick it. Focus on useful skills like customer service, time management and productivity, or learn something new that will help specifically with your job.
Confidence Tip #5: Be nice to yourself!

love yourselfNo one ever got anywhere by beating themselves up over not doing something correctly or well enough in their mind. Focus on the positives in every day, and always talk to yourself kindly. Encourage and reward yourself, because there’s never anything wrong with a post-work cup of your favorite latte!
No one is perfect, and there’s no reason we should be! But following these simple tips can help you maintain confidence in your job every day. Because after all, always remember: You are braver than you believe, stronger than you seem, and smarter than you think.

braverthanyoubelieve

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Filed Under: Career, Self Tagged With: believing in yourself, confidence at work, Hillary Macias, how to feel confident, tips for starting work

Confidence After College by Hillary Macias

February 18, 2016 by Hillary Macias Leave a Comment

Graduating college is one of the most exciting times in life, a bright impending future ahead, the world at your feet, and a positive mindset. However, sometimes graduating from college can leave some feeling a little less than confident about themselves and their future.

graduationgiphySometimes life can get the best of us when things don’t turn out how we had them perfectly planned out in our mind.

Not everyone gets their dream job right out of school.  In fact most do not. This can leave one feeling a little down on themselves,



hatemylifegiphybut that doesn’t have to be the case! Instead of focusing on the negatives that come along with the post graduation blues, channel that negative into positive with these simple steps. And maintain your confidence in yourself after you walk across that stage. After all, you have just reached a monumental point in your life, and you should be very, very proud.

    1. Don’t compare yourself to others. It can be so easy to be envious of fellow peer’s jobs, internships, new cars, etc. But comparing yourself simply sets you up to be disappointed. So what if you didn’t get the first job you wanted. Remember how hard you worked to get to this point, and take pride in your degree. The right job will come, and you should feel great about yourself regardless of that. A college degree does not come easy, so keep that head high!
    2. comparegiphyMake a List. This may sound silly, but if you feel that you are losing self confidence post graduation, make a list of your talents and things you do well. This really helped me during the time I was waiting to hear back from dietetic internships and not getting interviews right away. Writing down things I was good at helped me to begin to decide what area of dietetics I hoped to go into, and also gave me inspiration to volunteer at various nutrition organizations and shadow dietitians in the scope of practice I was considering.




  • listgiphyCompliment yourself daily. This advice was given to me by one of my professors during undergrad. When I first heard it, I thought “wow that’s conceited,” but in reality, it does great things for your self esteem. I even put a few post it notes on my mirror in my room with simple sayings like “you rock!”, “you are enough”, and “keep that head high!” It may sound strange but you really can be your own cheerleader!
  • complimentsgiphySpend quality time with friends and family. The saying “keep your friends and family close” really is true. Days when I would feel particularly down after scrolling through social media seeing my friends moving on to bigger cities and jobs while I was still waiting to hear back from my internship really took a toll on my happiness. And talking out these feelings with my friends and family helped immensely. They are the ones who have your best interest at heart and will bring you right back up when you’re feeling down on yourself. They remind you of how great you truly are and how much you have to offer.
  • familygiphyTreat yourself. This was one that was initially hard for me, because I am somewhat of a workaholic. But simply taking the time out to go get your nails done, treat yourself to a Starbucks and good book, or get a massage really can do wonders for your overall well being. Let yourself relax, and don’t be too hard on yourself. You must love yourself first, and never forget the wonderful person you are.

 

fallinlovewithyourself



Read More By Hillary [here]

Meet Hillary:

Hillary
Hillary

Filed Under: Self Tagged With: #ConnectToConfidence, c2c, confidence after graduation, connect to confidence, Hillary Macias

Super Bowl Sunday! Can’t Close My Jeans Monday? Not With “Snacking Savvy” by Hillary Macias

February 7, 2016 by Hillary Macias Leave a Comment





Attending a school like Ole Miss gave me such a deep rooted appreciation for football games.

ole missThe SEC (Southeastern Conference)does not mess around when it comes to football season, and each game weekend was a holiday in itself. From chandeliers in the tents to extensive spreads of tailgating food and people dressed to the nines, you could say that I adopted a huge love for the sport.

Grove-Country-ClubWith the Super Bowl upon us, I thought it would be a great time to share some of those delicious tailgating recipes, but instead of snacks that make you feel weighed down during the entire game and commercials (I know I’m not the only one who looks forward to them..) I’m going to share some healthier versions of the classic football game dishes! I promise none of your guests will know the difference ☺



winsgiphyOne of my personal favorites is buffalo chicken, but instead of the wings having around 100 calories per piece, below is a recipe that won’t derail your diet and will keep you feeling good way past the half time show! Swapping out the wings for cauliflower is a great alternative and can still satisfy the craving for a spicy snack!
Buffalo Cauliflower Bites

Ingredients:
1 head cauliflower
Dash salt
Black pepper
½ teaspoon garlic powder
½ teaspoon thyme
½ teaspoon oregano
½ teaspoon dried mustard
¼ teaspoon paprika
¼ teaspoon cayenne
¼ teaspoon onion powder
⅓ cup Louisiana hot sauce
1 teaspoon melted light butter (I use light flaxseed earth balance)

Instructions:
Preheat oven to 425 degrees Fahrenheit. – Wash cauliflower and remove stems. Chop into florets.- Sprinkle chopped cauliflower with salt and pepper and place on a cookie sheet in oven for 10 minutes. – While baking, mix all spices and hot sauce together. Add in butter. – After 10 minutes, rotate and bake another 12 minutes. – Remove from oven and place in bowl. – Cover with sauce. Coat thoroughly.- Turn oven to broil setting. – Place back on cookie sheet and broil for 5-8 minutes (until slightly charred).

Screenshot 2016-02-07 08.53.08
Going along with the spicy theme, the next recipe is one that is sure to please all! You can never go wrong with pizza during a football game, and especially one that incorporates buffalo chicken and whole grain crust that will keep you satisfied!

The Best Buffalo Chicken Pizza

Ingredients:
1 whole wheat pizza crust
1/3 cup marinara sauce
8 oz. boneless, skinless chicken breast
1/2 cup mozzarella cheese, shredded
2 tablespoons parmesan cheese, grated
3/4 cup spinach or kale, shredded
1/4 cup red onion, diced
For the buffalo sauce:
1 tablespoon nonfat plain Greek yogurt
1 tablespoon Frank’s Buffalo Wing Hot Sauce



Instructions:
1. Preheat oven to 400-450 degrees F (depending on type of crust used.) Spray pan lightly with nonstick cooking spray and lay crust out flat on top.
2. Grill 8 ounces of chicken in skillet over medium-high heat with 1 tablespoon olive oil. Flip frequently and use salt and pepper as desired. Once fully cooked, remove chicken from skillet and lay to cool slightly on cutting board. Shred chicken into very small pieces.
3. Spread marinara sauce on crust. Add the shredded chicken, cheese, shredded kale/spinach, red onion, and any other vegetables desired. Cook in oven for 12-15 minutes (depending on crust) until lightly browned on top.
4. Make buffalo sauce to drizzle on top of pizza after baking by mixing 1 tablespoon nonfat Greek yogurt and 1 tablespoon Frank’s Buffalo Wing Hot Sauce together in small bowl. Use a spoon to drizzle on top and enjoy!

buffalo pizza
A protein based dish is always a good call too, particularly ones that are low in saturated fat and high in flavor! I’m a huge fan of turkey meatballs, and these are extra tasty due to the teriyaki glaze. A different twist on a classic is always a nice surprise for guests!
Terrific Teriyaki Turkey Meatballs

Ingredients:

Teriyaki sauce:
¼ cold cup water
1 tablespoon cornstarch
¼ cup light soy sauce
1 teaspoon sesame seed oil
¼ cup water
3 tablespoons brown sugar
½ teaspoon fresh grated ginger
1 clove garlic, minced
1 tablespoon honey

Meatballs:
1½ pounds lean ground turkey
2 eggs
½ cup panko bread crumbs
½ cup finely minced onion
½ cup finely minced green bell pepper
½ cup grated carrot
2 cloves garlic, minced
1 teaspoon fresh grated ginger
½ teaspoon ground black pepper
1 tablespoon teriyaki sauce (see recipe instructions below)

Instructions:
For the teriyaki sauce
1. Whisk together the water and the cornstarch in a small cup or bowl, set aside.
2. In a small saucepan over medium heat, combine the soy sauce, sesame seed oil, water, brown sugar, ginger, garlic and honey. Bring to a simmer, then slowly whisk in the water/cornstarch mix. Continue to whisk until the sauce starts to thicken, about 2 minutes. Remove from heat.

For the meatballs
1. Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper (or spray with nonstick cooking spray).
2. In a large bowl, add the ground turkey, eggs, panko, onion, bell pepper, garlic, ginger, black pepper and teriyaki sauce. Using clean hands (or a wooden spoon), mix ingredients until well combined.
3. Form meatballs into 1½ inch balls and place on prepared baking sheet. Bake for 20-25 minutes or until meat is fully cooked (a thermometer inserted into the center reaches 165 degrees F).
4. Remove meatballs from the oven and toss with teriyaki sauce. Garnish with sesame seeds, if desired. Serve immediately.

turkey meatballs
Watching football should be enjoyable, and everyone should take part in celebrating the Super Bowl. Just be mindful of the snacks you consume, and eat what you want in moderation. I’ll be the first to acknowledge my love for tailgating food and cannot wait to veg in front of the TV with family and friends to watch the game this year! After all, the Super Bowl is a time to celebrate no matter which team you’re rooting for!

Read More By Hillary:

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Meet Hillary:

Hillary
Hillary

 

 

Filed Under: Food Tagged With: Buffalo Cauliflower, Game Day, Healthy Pizza, Super Bowl, Super Bowl Sunday, Turkey Meatballs

Put Down That Ice Cream And Eat Pops! by Hillary Macias

January 31, 2016 by Hillary Macias 1 Comment

Screenshot 2016-01-31 08.48.58I know, I know, this may be an interesting time to do a post on popsicles which are usually consumed (or at least in my house) during the summer months when the mercury is high… but I couldn’t wait to share these healthy, delicious pops with y’all! They contain minimal, wholesome ingredients and are the perfect refreshing snack or dessert!

The pops come in a variety of mouth watering flavors (literally…) that combine a variety of different fruity goodness in each treat! Here’s a little guide to help you choose one to your liking! (Disclaimer: I tried to choose just one and was unsuccessful ☺)
Screenshot 2016-01-31 09.15.02Super Detox: This bar combines the flavors of acai, noni, goji, and cherry. Acai boosts amazing antioxidant properties. Noni might be unfamiliar to some, but it is a superfruit that stimulates serotonin and melatonin, giving you antidepressant properties (hello, instant mood booster!).  It also boasts properties to fight pain and infection. Goji is also high in antioxidants and has slow digesting sugars that will not make your blood sugar skyrocket; it’s also high in Vitamin C and fiber to satisfy your hunger.
Screenshot 2016-01-31 09.15.59Restore: The name alone was intriguing to me, as I am always looking to replenish energy stores with a tasty snack mid-day. The flavors consist of kale, banana, and pineapple, which pair very nicely together. Kale is known for its detoxifying properties and is high in vitamin A, K, B6, calcium and iron. Bananas are rich in potassium, and pineapple has loads of anti-inflammatory benefits and aids in digestion.
Screenshot 2016-01-31 09.13.49Nourish: Considering that I live by the term “nourish to flourish” and that peanut butter with banana is one of my all time favorite combinations, I loved this one before I even tried it! ☺ Peanut butter is high in protein and will keep you satisfied longer, and you’ll get that added potassium from the bananas! Paired with the amazing flavors of vanilla, agave, sea salt, and flax, this one for sure is a winner!

Screenshot 2016-01-31 09.10.07
Green Detox: #givemeallthegreens. This pop is an antioxidant powerhouse of all the greens you could want in a snack! It combines kale, spinach, apple, pineapple, lemon, ginger, and cayenne. This pop is a little more adventurous in terms of taste, and it is a great source of soluble fiber to keep your digestion in check. It packs tons of flavenoids that act as antioxidants, protecting the body from all sorts of free radicals. It also contains Bromelain, which is a natural cancer fighting agent.
Screenshot 2016-01-31 09.11.52
Glow: Who wouldn’t want to glow with confidence from the inside out?! This pop is flavored with carrot, mango, and pineapple. Don’t let the carrot scare you though; I promise the flavors blend together beautifully. Carrots are loaded with beta carotene which is shown to slow down aging and improve vision. Mangos have been shown to protect against cancer and help digestion as well as boost the immune system.
Screenshot 2016-01-31 09.25.39

Cleanse: This one is especially great after a long weekend where you may have had one too many glasses of wine (we’re all human) and contains lemon, cayenne and agave. This pop will leave you feeling cleansed and energized, as it contains numerous antioxidants. One in particular, D-limoene, will activate enzymes in the liver that are part of the detoxification process. Cayenne and agave aid in healthy digestion and are also circulatory stimulants to get your blood flowing!
Screenshot 2016-01-31 09.20.07Activate: Last but definitely not least, Activate is flavored with beets, apple, and carrot, so it is a better choice for those looking for a not-so-sweet snack! Beets contain naturally occurring nitrites that have been shown to lower blood pressure. They also boost energy and are a great source of betanine which is known for its anti-inflammatory properties and helps in detoxifying your blood and liver. These also pack soluble fiber to curb cravings and keep you full!
So next time you’re craving a good-for-you, refreshing frozen dessert or snack, treat yourself  to an EatPop and feel the amazing benefits. I promise it will be love at first bite!
All photo credits EatPops Instagram.  You can check it out [here].  And of course, follow She’s Fit to Lead on Instagram [here].

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Meet Hillary:

Hillary
Hillary

Filed Under: Food Tagged With: connect to confidence, eatpops, green detox, Hillary Macias, nourish to flourish, restore

Cozy Minus the Calories! Comfort Food That’s Good For You by Hillary Macias

January 17, 2016 by Hillary Macias Leave a Comment

Screen Shot 2016-01-12 at 3.02.39 PM

To me, there is nothing quite as comforting as a warm bowl of buttery, fluffy mashed potatoes that melt in your mouth. (I’m drooling just thinking about them…) But not all comfort foods need to make you spin into a food coma (Although I’m the first to admit I have reached for the cake, cookies, chips, etc. in times of stress or sadness.  We’re all human y’all!)  But there are so many comforting foods out there that are nutritious and nourishing for your body. So next time you’re in need of a little pick me up, try one of these slimmed down options!

comfort food
54fe24e560b4f-chicken-pot-pie-recipe-ghk0312-xlnChicken Pot Pie –
this version of the classic pot pie is super healthy! Loaded with white meat chicken and tons of veggies, it’s sure to warm you from the inside out!
Click here for the recipe: http://www.goodhousekeeping.com/food-recipes/a13919/chicken-pot-pie-recipe-ghk0312/

54fe48b9add99-mac-n-cheese-recipe-ghk0312-xlnMac N Cheese – this was always one of my go-to’s as a kid and when I was in college (well, that and Ramen..but we won’t go there ☺ ) This dish sneaks in some veggies with the spinach and peas, I promise you won’t mind the extra serving snuck in there!

Click here for the recipe: http://www.goodhousekeeping.com/food-recipes/a13892/mac-n-cheese-recipe-ghk0312/

MV7151Grilled Cheese – fewer things sound better on a day when you’re feeling down in the dumps than a hot grilled cheese with perfectly toasted bread and gooey melted cheese. (cue the heart eyeball emoji) make it a little healthier by following these tips:

http://www.eatingwell.com/blogs/food_blog/5_secrets_to_make_grilled_cheese_healthier

mashed potatoesMashed Potatoes – you already know how excited I was to find this recipe, and I can tell you from experience it will not disappoint! I added some finely chopped spinach in mine to sneak in some veggies, but these are great on their own!  http://www.fitnessmagazine.com/recipes/dinner/best-spuds-low-cal-low-fat-mashed-potatoes/

 

Screen Shot 2016-01-12 at 3.11.24 PMChicken Noodle Soup – this is especially comforting during the winter months, and this recipe incorporates orzo instead of your traditional noodles for an added dose of fiber!

http://www.myrecipes.com/recipe/chicken-orzo-soup

Screen Shot 2016-01-12 at 3.12.28 PMChili – considering its also football season (with the Superbowl just around the corner), this is a great dish to have while watching a game with friends, and I’m sure all of your guests won’t even notice this recipe incorporates turkey instead of traditional beef!  This unexpected recipe has loads of fiber and fresh vegetables too!

http://www.myrecipes.com/recipe/chili-with-chipotle-chocolate

So instead of ordering greasy takeout, next time a comfort food craving hits, try whipping up one of these hearty, healthy recipes! I promise your body and soul will thank you ☺

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Meet Hillary:

Hillary
Hillary

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Filed Under: Food Tagged With: dorm room dining, healthy comfort food, healthy cooking, Hillary Macias

Eat Smart To Beat The Flu This Season! (No Medicine Required) by Hillary Macias

January 8, 2016 by Hillary Macias Leave a Comment

Flu Season is upon us.
everythinghurtsgiphyI am determined to save my sick days for an actual vacation this year instead of wasting them on days when I feel under the weather. I live by the term nourish to flourish, and that rings ever so true in this these coming months. So many nutrients that are naturally found in foods (not antibiotics) have been shown to boost immunity and keep us feeling and looking our best! Because we tend to feel most confident when we are healthy and happy right?
turkey sandwichThere’s a reason your mom gave you turkey sandwiches all those years in your lunchbox…turkey is high in zinc, which is shown to make immunity cells more responsive when fighting off germs and illnesses. Up your zinc intake by eating more lean turkey, whole grains, vegetables like kale, broccoli and spinach, low-fat milk and mixed nuts.
edamamegiphyI’m all about the Omega-3’s all year round, but especially when the temperature drops! Load up on edamame when you’re out for sushi with friends, snack on walnuts, cook foods in olive and flaxseed oil, and cook salmon for weeknight dinners to get those precious 3’s in! Bonus: they also reduce inflammation and are helpful in preventing disease.
garlicgiphyAnother great immunity booster is garlic (just make sure to brush your teeth after eating…. ☺ ) just as it can wreck your breath, it does the same to germs! Garlic is known for having antiviral and antibacterial properties, score!

citrusgiphyFruits like papaya and citrus fruits (think oranges, grapefruits, lemons, and limes) and berries are all shown to have infection fighting properties and tons of antibodies that control inflammation. Sneak these in by using in juices, smoothies, tossing on your salads this winter!
yogurtgiphyYogurt! This is another great one because you can use it when cooking as well as for a snack or at meal times with some granola or mixed nuts! It is great for immunity because of all of the probiotics it packs. Probiotics are the “good bacteria” that we need for healthy digestion and improved immunity. (Check out Sabra for their greek yogurt dips to pair with some whole wheat pita chips or veggies!)
green teaDon’t forget about your fluids this time of year too! Green and black tea are great options to help with immunity, as both are packed with flavenoids (a type of antioxidant) and the amino acid L-theanine, which aids in the production of germ fighting compounds in your T-cells. Milk is awesome too – as Vitamin D has been shown to help immune cells identify and destroy bacteria and viruses that make us sick, and milk is one of the best sources! It’s easy to sneak in too (in your coffee, tea, cereal or by itself!)

flugiphySo there you have it, your immune system’s natural medicine, and the best way to fight off infection this year that tastes good too! (Because I know none of us like the taste of Robitussin THAT much…) Head on over to your local supermarket to stock up on these virus fighters today!

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Hillary

Filed Under: Food Tagged With: dietitian, flu fighters, Hillary Macias, immunity boosters

Your Healthy Body – What’s Trending Now? 2016 Top Nutrition Trends by Hillary Macias

January 3, 2016 by Hillary Macias Leave a Comment

I like to think of the New Year as a complete fresh start. I know I’m not the only one who has already set goals and resolutions for 2016, so why not explore some new ways to amp up your meals to be more nutritious and delicious?! The new nutrition trends for the coming year are truly great, and very easy to incorporate into your diet! I have already personally tried some of them and let me tell you they do not disappoint! Let’s explore shall we…
Nutrition Trend #1: Full Fat Dairy. While the idea of “full-fat” may scare some, fear not!

milkgiphyThis is an awesome way to get in that Vitamin D, and there are some great products out there that are full fat but still very good for you and will keep those bones strong! Check out Siggi’s brand yogurt for a tasty snack!

Nutrition Trend #2: Sriracha. Honestly, coming from a Mexican family that enjoys spicy foods, this one really excited me!

hot-sauce-lawsuit

The red chili peppers in Sriracha contain capsaicin which is known to help boost metabolism and aid in weight loss, and the garlic also helps lower cholesterol and blood pressure levels! Sriracha can be used in almost anything, but some great options include: using it as a dipping sauce, in soups and stews, and atop meats and pastas!
Nutrition Trend #3: Pulses. This term may not be familiar to everyone, but pulses are basically dried edible seeds obtained from plants (think beans, dry peas, lentils and chickpeas)

shutterstock_143705077They are high in protein and calcium, and a lot of companies are incorporating them into pastas and chips. Chickpeas are showcased in hummus – and Sabra promoted its “Two Spoons of Hummus a Day” campaign to close the bean gap.

Nutrition Trend #4: Salad Kits. Yep you hear correct, salad kits!

salad kitAnd not just romaine lettuce in a bag…these salads are basically gourmet, complete with organic ingredients and great for all of us that are on the go! Dole Foods will be introducing an innovative product called Take-Aways that combines chopped salad mix with a packet of whole grains and seeds, along with a vinaigrette dressing or salsa to drizzle on top.

Nutrition Trend #5: Sprouted Grains. I was hoping these would make an appearance this year, as I have been eating them for awhile now and truly love the flavor and how they keep you feeling fuller longer due to their fiber content.

Essene_Bread_70pct_Rye_Sproud_30pct_SpeltThey are lower in starch than regular grains and have a higher amount of vitamins and minerals like iron and zinc. They’ve also been said to be less allergenic to those with grain sensitivities.

Nutrition Trend #6: Frozen Dinners. And no not the boring TV dinners you’re probably thinking of that lack flavor and are packed with sodium. This year companies are aiming to shake up their frozen dinner game and are showcasing globally-inspired entrees – including vegetable bibimbap, tandoori-inspired spiced chicken, sweet potato and butternut squash enchiladas and chicken and harissa chickpeas, to name a few examples. Sounds tasty to me!

crockpot-freezer-meals-from-whole-foods-horz1So there you have it – the top nutrition trends for the coming year! You’ll see these popping up everywhere (well, pending that the food industry comes through). But I have no doubts you will be able to incorporate these into your diet in 2016! Have a healthy and happy New Year everyone! #nourishtoflourish

Read more by Hillary:

Holiday Detox – Outdoor Winter Workouts

Silent Snacking

Hooked on Hummus

My Career – An RD (Registered Dietitian) To Be

Color Me Happy – Colors To Wear To Keep Your Spirits Up This Winter

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Filed Under: Food Tagged With: food trends, Hillary Macias, sprouted grains, whole fat dairy

Holiday Detox – Outdoor Winter Workouts, by Hillary Macias

December 18, 2015 by Hillary Macias Leave a Comment

 

snowrunning2giphy
I’m an outdoor runner, so keeping up with my morning runs when the temperature drops below freezing can be difficult. I know I’m not fond of my fingers and toes being frozen by the time I get back to my house, but there are ways to still remain active outside (and inside) during these chilly months. I know it is much easier to get motivated and stay active when bikini season is looming (although for some of you, that winter beach vacation may be just around the corner).   Try out these tips, and I’m sure you’ll be able to incorporate some of them into your winter workout routine!

coldGyms tend to get crowded this time of year (cue New Year’s resolutions….) and as long as you wear a few extra layers, insulated gloves and socks and good shoes or boots, working out outdoors can be a great adrenaline rush! Going for an hour hike in the snow can burn up to 500 calories and you will get a great leg workout, just make sure you wear properly insulated boots and you’re good to go!

ice skatingOne of my favorite ways to get a “workout” during the winter months is to go ice skating! It qualifies as a total body workout, can burn about 450 calories per hour and targets your abs, calves, hamstrings, and quadriceps. Another fun winter activity that can qualify as workout is sledding! Assuming that you walk back uphill after you sled down, you will be getting a lot of cardio in while having fun with your friends! Walking briskly uphill after you sled down can also qualify as interval training, and is a great way to boost your fitness level!
You can even view chores as a workout challenge, like shoveling the driveway (I know, I know not the most fun task in the world..) but if you focus on using your legs (not your arms and back) while shoveling you can elevate your heart rate and aerobic level enough to forego any other workout you had planned for the day (and who doesn’t love that?!)

dogskiinggiphyAnd if you’re lucky enough to live near the mountains, two of the greatest workouts are skiing and snow-boarding. Both help to improve your balance and core strength at the same time. Calories burned during these activities can range anywhere from 350-600 per hour depending on the slopes you choose!

hotcocoagiphySo there you have it, plenty of ways you can stay active outside while the mercury drops. And afterwards, feel free to treat yourself to some down time by the fire with a warm cup of coffee or hot chocolate (because you’ve earned it!) ☺

Read More By Hillary:

Silent Snacking

Hooked on Hummus

Glam Gift Guide

Eat, Drink and Be Merry (And Healthy)

Color Me Happy

Healthy Ways To Enjoy Pumpkin

My Career As An RD

Meet Hillary:

Hillary

Filed Under: Fitness Tips Tagged With: #ConnectToConfidence, healthy tips, Hillary Macias, outdoor workout, running in snow

In The Library? Not Leaving? Starving? We’ve Got Silent Snacking by Hillary Macias

December 14, 2015 by Hillary Macias Leave a Comment

Screen Shot 2015-12-10 at 2.57.46 PM

shutupgifWith finals season in full swing, I know I’m not the only one that likes to look forward to a good snack amidst all the studying and lectures that go along with this time of the school year. Fortunately, there are plenty of snacks you can pack and take with you to class and the library that won’t cause the person next to you to hate you (everyone knows it’s not fun sitting next to the girl with the bag of crunchy chips while you’re trying to concentrate..) The same goes for the workplace – co workers tend to get a little annoyed when you’re munching loudly in the cubicle next to them while they are trying to get things done.  But fear not! I’ve put together a list to keep you satiated and focused throughout the day, and all are things you can pack ahead which is key for those of us with busy daily schedules.

  1. Dried fruit with string cheese – this one is great because you’re getting in some protein with the cheese and carbohydrates + a serving of fruit with the dried fruit your choice! #brainfuelstring cheese giphy
  2. Soft Sandwiches – I am a huge sandwich person, and it’s easy to pack ahead too! Classic peanut butter and jelly (I also love strawberry jelly with vanilla almond butter) for something sweet and salty. Or try a turkey, cheese, spinach and hummus (Sabra has the best flavors!) if you need more of a meal option.sandwichgiphy
  3. Smoothies – These probably win for the quietest snack ever – and they are great for packing in a bunch of nutrients! While it is always my preference to make my own – my favorite pre-made smoothies you can buy are: Evolution Juices green devotion (these are at Starbucks!), Naked brand Green Machine, and Odwalla Super Protein!juicegiphy
  4. Whole Wheat Toast or Bagel with peanut butter, sliced banana and cinnamon– this one is my favorite for early mornings in class or at the office! Very easy to eat, great serving of protein, carbohydrate and fruit & oh so tasty!bagel2giphy
  5. Energy Bars – these are great because they will not spoil and are easy to keep in your purse/backpack! I usually try to pick ones that are lower in sugar and high in protein to keep me feeling full until my next meal. My favorites include: Quest bars, ChiaSeed Energy Bars, Larabars, and VegaOne snack bars!stop-being-so-dramatic

If you’re able to make your own – here is one of my favorite recipes below:

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I have personally tried out all of these options, and I can honestly say I have never gotten the death glare from the person sitting next to me in class, the library, or in the office. All of these options will provide you with excellent fuel to keep your brain working throughout the day. I know I feel my most confident when I am properly nourished and getting daily tasks accomplished, and I’m sure y’all feel the same! For more healthy snack options feel free to email me at hmacias08@gmail.com!   

Happy studying and healthy snacking!

Read more by Hillary:

Hooked on Hummus

Eat, Drink and Be Merry (And Healthy)

Glam Gift Guide

Color Me Happy

Healthy Ways To Enjoy Pumpkin

My Career, An RD (Registered Dietitian) To Be

Meet Hillary

Hillary

[email_link]

 

 

Filed Under: Food Tagged With: college snacking, healthy snacks, Hillary Macias, library snacking, quiet snacks

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