Nutrition 101

One of my most popular blog posts. Explaining the basic building blocks of nutrition.

Healthy.Chelsey.[as of]Lately.

Happy Tuesday! I hope the weather is sunny wherever you are. In Iowa, we have had a few severe storms lately that fizzled away to bring more sunshine!

I had a great workout yesterday and hope to do the same this afternoon. In light of all the talk surrounding exercise, I wanted to provide my blog followers a chance to hear more about the nutrition component behind healthy living.

When I began training for my first half marathon in 2009, I was surprised at the lack of change in my body composition. I figured that running 10+ miles every week would result in some sort of noticeable difference. Below is a picture of me finishing my first half marathon.

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What I didn’t realize was that what you eat has much more of an influence on your weight than exercise alone. Therefore, proper nutrition paired with a exercise routine is the…

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Life Lately

Hello Blogworld! I have been busy moving to a new apartment, traveling to see friends and competing in my first triathlon. The purpose of this blog post will be catch up on healthy happenings in the world of Healthy Chelsey. 🙂

First of all, Evan is HOME! After a summer apart, Evan and I were reunited last week. It has been wonderful to catch up and spend time together. I have loved getting back into our weekly routines and being able to see each other more frequently. He loved his internship in Savannah, Georgia and is missing it every day. Maybe someday we will go back!ImageSecondly, I am making my way through the book, Gone Girl by Gilligan Flynn. Holy cow–this book is intense! Have you read it? It’s a murder mystery between a husband and wife. Last night I hit a big twist in the plot before bed. Don’t you hate having to choose between finding out what’s next in a book and getting sleep?ImageNext, I wanted to share with you all about my most recent fitness accomplishment! This past Saturday, I took place in a team relay of a triathlon. A triathlon typically consists of a swimming, biking, and running, all in a row. The distance of these three activities varies on the length of course the participant chooses. My friends, Katie and her soon to be sister-in-law, Andrea split the triathlon three ways. Therefore, Katie swam, Andrea biked and I ran. I hope to someday run the full triathlon but grad school life can get kind of hectic. Regardless, I had a fabulous time and got a personal best in my running time. There is no better feeling than finishing a race in your new fastest time 🙂ImageImageOur team. Andrea (bike), me (run), Katie and her handsome son (swim).

Lastly, I wanted to pass on a quick and easy post-dinner snack/dessert for days you are craving something sweet. My friend Katie came up with the concoction and it was the perfect amount of sweetness while leaving me perfectly satisfied for the remainder of our evening.ImageTo begin, dice up a peach or nectarine and top with cottage cheese. Before blending, sprinkle cinnamon and dark chocolate chips on top. It was a fabulous (and protein-packed) dessert.

I hope you all have a wonderful evening. Thanks for reading 🙂

-Chelsey

Out of the Gym

It’s Monday, everyone! (Typically, I say “Happy…[insert day here]” but sometimes Mondays can be a drag…I hope yours went well, despite it’s location to Friday!

I had a wonderful weekend home with family and friends. I am constantly reminded how blessed I am to be surrounded with the people I know. My favorite event included spending time with my little cousins…ImageI could be biased but I’m convinced that my youngest cousin is the cutest little human on this earth. (He also has great taste in NFL teams)ImageWith the weather finally cooling down, I’m interested in running outside again and getting out of the gym! I found a workout on Pinterest that I think will work well with my schedule today. The workout below with a quick jog around my neighborhood should round out a great day!Image

In other exciting news, a kitty showed up to my doorstep yesterday. Anyone who knows me, understands how exciting that was! He was very friendly but I decided to keep him out of our house for now. 🙂Image

That’s all I have to report for now–quick post! I hope you have a great evening 🙂

-Chelsey

Question: What’s your favorite thing to do for outside exercise?

Mason Jar Goods

Hello and happy Thursday! We are almost done with our work week 🙂

Lately, I have been in the mood to craft and cook. I combined both of my interest to replicate this little project below.ImageI was inspired after visiting my friend Katie to begin storing my dry goods in large Mason jars. As pictured above, I purchased a set of 9 Mason jars from Target for $9.99. I began filling the jars with things I had around the house and needed a home. I now can access oats, nuts, etc. easier than before.

The dry goods in order from left to right are: ground flax seed, old fashion oats, whole wheat flour, pecans, cashews, and quinoa.

I hope to add a few more to my collection, including chocolate chips, and stevia.

I also have been trying something new with my chobani greek yogurt cups. Sometimes they get kind of boring to eat by themselves. So, I have been topping them with various nutritional boosters. Below is a picture of my latest which included old fashion oats, strawberries, and pecans. YUM! ImageFinally, I have to share another pancake recipe since the last one went over so well. (Thanks for all your comments and e-mails, readers!) I’m glad you loved the Greek yogurt Pancakes.

This pancake recipe, I did NOT create. It is from one of my favorite bloggers, PBFingers and you can find the original recipe here. 

I, however, re-created it and it tasted delicious!

Banana Bread Protein Pancakes Image

  • 1/2 cup old fashion oats
  • 1/2 banana, mashed
  • 1/4 cup cottage cheese
  • 1 egg
  • 1/2 tsp cinnamon

1) Combine all ingredients in blender and blend until batter becomes smooth

2) Cook on griddle until edges begin to harden, about 2-3 minutes.

3) Flip and repeat

4) Enjoy! (They taste like you are eating banana bread but THEY’RE HEALTHY!)

The rest of my day includes working out and celebrating a birthday of a friend. More pictures to come.

Have a great evening 🙂

-Chelsey

Greek Yogurt Pancakes

Happy, Happy weekend blog readers!

I hope you are enjoying your day so far! I woke up this morning and wanted to accomplish a run before I changed my mind.  I ended up having a great run and am loving my Map-My-Run App through my ipod touch. It calculates my mile and pace time with it’s GPS capabilities. Every mile I run, it dims my music and announces my progress. Love it!

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Lately, I have been cooking up a storm in the kitchen. As with every new chef, some recipes work out better than others. Here are a couple of my latest that I would recommend to you.

Baked Edaname

When I first started making this recipe, I  wasn’t even positive what edaname even was. Come to find out, it is a shelled soybean and is known for its rich protein content. For individuals who enjoy meat-free sources of protein, this can be a great entree to a healthy lunch or dinner. It also stores well and can be eaten as leftovers. I love the crunchy, nutty taste that keeps me full for hours.

  • 1- 10oz package of frozen edamame
  • 1 tbsp of olive oil
  • 1/3 cup of mozzarella or Parmesan cheese
  • garlic salt or salt and pepper to taste

1) Pre-heat oven to 400 degrees and lay frozen edamame in the bottom of a baking dish

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2) Drizzle top with olive oil and sprinkle cheese and any spices

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3) Bake for 13-15 minutes and enjoy!

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I enjoyed this dish for a couple of my work-time lunches this past week. It was excellent paired with yogurt and fruit to complete a meal!

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Greek Yogurt Pancakes

I woke up this morning and knew I wanted something for breakfast with major staying power. I whipped up a batch of greek yogurt pancake and was ready to tackle my day.

  • 1/4 cup plain greek yogurt
  • 1/4 cup any flavored yogurt (doesn’t have to be greek)
  • 3/4 cup plain oatmeal
  • 2 egg whites or 1 whole egg
  • cinnamon, nutmeg, pumpkin spice, etc to taste

1) Blend all of these ingredients together and pour onto non-stick skillet.

2) Cook each side for about 1.5 minutes before flipping

3) Top with your choice (Berries, Nut Butters, Syrup, Jellies, etc.)

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Question: What are your favorite things to make in the kitchen?

Have a great weekend!

-Chelsey

Word Collage

Happy Wednesday! We are officially half way through our week. I hope you are having a good day.

While perusing Pinterest, I stumbled upon a pin that displayed a Woorlde like this:

I have seen these in some of my colleagues offices and  was instantly intrigued at the thought of making my own. I ended up creating one effortlessly and wanted to share the website with you all!

Go to http://www.tagxedo.com/app.html and start designing today!

Here is mine!

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Have a great afternoon 🙂

-Chelsey

Under the Table and Dreaming

Hello readers! I hope your Tuesday is going well. I still feel like I am recovering from an eventful holiday weekend. I spent time with family and friends and enjoyed two Dave Matthews Band concerts.

I began my weekend with a visit with a high school friend, Katie. I loved my time with her. Katie is a foodie and health nut just like me. We discussed new recipes and workouts together. She is so inspiring as a new mom who exercises and eats right daily. You rock, Katie!ImageFor breakfast, we had protein pancakes from the blogger, Meals and Moves. I have since come back home and made these. They keep me full for 4+ hours and taste great. Amazing! You can find the recipe here. ImagePost-breakfast we decided to walk up Rib Mountain State Park. Rib Mountain has a 2,000 foot elevation. It was tough at moments to climb, but the view from the top was amazing. We even brought Drake along and pushed him in the stroller. Talk about dedication 🙂 ImageImage

After visiting with Katie, I headed to Milwaukee to pick Evan up from the airport! He is loving his time in Savannah, but was equally as thrilled to spend a weekend back at home. We attended the two-day long Dave Matthews Concert at Alpine Valley Music Theater.

If you have ever attended a show at Alpine Valley, you know that tailgating is a huge thing. Therefore, both nights we arrived with plenty of time to grill out and celebrate before the music began.

We grilled turkey burgers on pretzel buns. We also grilled pepper slices. It was a quick, easy, and healthy dinner.ImageSo happy to be reunited with Evan!ImageRoommates 🙂ImageOn the second night we got upgraded to pit seats near the stage thanks to Evan’s sister, Natalie. Thank you Natalie! Our view to the band was incredible and it really gave the concert an intimate feel. The photo is from my phone (excuse the poor quality!)ImageNow I think I am all caught up…

Thank you for your continued support in my blog. I have been having a harder time lately keeping up but I appreciate the little comments throughout my day from readers. It helps to know that what I’m writing is being read and appreciated! 

Have a great rest of your day!

-Chelsey