Get-Up and GLAEUX Proat Bars!!

The Get-Up & Gleaux Proat Bars

I have to admit, I am THE WORST when it comes to eating breakfast during the week.  My alarm sounds at 4:50a (coupled by two snooze button sessions) and I'm up by 5am. I make sure to allot myself enough time to workout, shower, and get my kids together and then it's out the door. Unfortunately, although I'm an early riser, usually before sunrise, my breakfast is usually a cup of coffee and snacking on trail mix at my desk. 

Recently, one of my all time favorite protein bars changed up their ingredients, calling into question how 'clean' of an eat they really are. I decided to try my hand at making my own, which are protein and oatmeal (proat) based. These can be tweaked to your personal liking..making it a win for the entire family! Next time, I plan to add berries,. And after that, chocolate chips! 

Get-Up & GLEAUX Proat Bars

Ingredients:

- 2 cups old fashioned oats

- 1 banana

- 1/2 cup walnuts

- handful of raisins

- 1 teaspoon honey, and vanilla extract

- dash of cinnamon and nutmeg

- 1/2 cup almond milk

- 1 cup whey isolate protein

Directions:

Mix/mash all ingredients in a mixing bowl.

Grease baking pan and pour mixture in. Bake at 350 for approx 25-30 minutes.

Once baked, allow to cool in the fridge. Cut into squares, bag, and refrigerate.  Enjoy!

Glitter & Gleaux Smoothies!

If you're anything like thousands of Americans, a plate of fruit and veggies, just isn't your thing. 

Smoothies provide you with essential vitamins and minerals. They are an easy way to nourish your body with much needed nutrients. The best way to know the exact ingredients in your smoothie is to make them yourself. All you need is a blender!

I remember when my favorite fruit smoothie place decided to go GREEN! It was like heaven sent. Because I prefer a green smoothie in the morning, to ensure I'm getting my daily intake of veggies, there was no excuse to skipping my greens in the event I didn't prepare ahead of time.
I pinned the date to my calendar, alarm and all, to the day green smoothies would be added to the menu. When the day arrived, I left home a few minutes early to make sure I had enough time before work, surely the whole world was just as excited as me, right? As I ordered my smoothie, and the young lady began to prepare it, I quickly realized this wasn't what I was expecting. Most of the ingredients was fruit juice! FRUIT JUICE people!!!! I should have kindly canceled my order and bolted out there, but it was of no fault of the young lady in taking her time to prepare. I felt I had a cup full of SUGAR, and other toxic ingredients (we'll discuss during another topic) and ended up giving it to the first co-worker who wanted it.

Needless to say, it's situations like this that I want to make people aware. Nothing is worse than someone making a conscious decision to make healthier eating choices, yet they are getting duped. We've all been a victim! And often times, choosing healthier on menus equates to more money out your wallet.

The best way to truly control what you're consuming, is to make it yourself. Planning ahead is a sure fire way to meet your goals quicker and stay on track. While there will be instances when you're on the road and need to get something quick, make it the exception and not the norm as most do. I'll admit, for a long time, my short-coming was my lunch because I simply did not plan ahead or pack my lunch. When my lunch hour came, I would jump in my car and decide while driving what I would eat, devour it, and feel guilty the rest of the day. And repeat the next day! Not planning definitely put a dent in my waistline and wallet. 

I'm sharing my favorite Glitter & Gleaux GREEN and PROTEIN smoothie so that you can stay on track. Enjoy!


Glitter & Gleaux Green Smoothie
- 2 cups kale ( about a handful)
- 2 stalks of celery
- 1 cucumber
- 1 banana
- 1 apple
- 1 pear
- 2 tablespoons lemon juice (optional)
- 1-2 cups filtered water. (personally, I don't like a lot of water and will add towards the end, depending on the thickness).

Directions:

1. Combine all ingredients in a blender. 
2. Blend until smooth or to your desired texture.
3. Pour into your favorite mason jar or glass. Enjoy!!
*Will last up to 2.5-3 days in refrigerator.

Glitter & Gleaux Protein Smoothie
- 1 banana
- 1 cup blackberry and raspberry
- 2 scoops protein vanilla protein
- 1 tsp honey
- 1 tsp maca powder (optional)
- 1 cup crushed ice
- 2 cups water

Directions:
1. Pour all ingredients into a blender, starting with the frozen ingredients first.
2. Blend until smooth or to your desired texture.
3. Pour into your favorite mason jar or glass. Enjoy!!

10 PUSH-UP Varaitions. C'mon YOU can do it!

Hey Gleaux-Getters! Push-Ups can provide a dynamite upper-body workout all by itself. The best part, the only thing needed is YOU... no equipment needed.  The benefits are numerous and they help to strengthen chest muscles, triceps, shoulders, back, and engages the core. Some may shy away from this very effective exercise because they aren't able to do a standard one. If taking a push-up all the way to the floor is too difficult, scale back to a modified push-up on your knees or a wall push-up. Remember the video of Al Sharpton circulating doing table push-ups? While he was the joke of the day and made for a good laugh, I was like, 'Al betta do it!' Besides, they are the perfect way to pump out a few push-ups during office hours. So, before you grab that sweater or scarf in that cold office building, try a few push-ups to get your blood flowing to warm you up. You will have your Michelle Obama arms in no time!

Below are a few variations of push-ups to meet you where you are. If you are really feeling big and bad, jump ahead to variations 5-10. 

1. Off the Wall
This is the first step on the path to push-up dominance. It’s basically a standing push-up done against a wall, which greatly reduces the amount of weight the muscles have to support. Great for beginners are while at work.
2. Off a Table
Alright Al Sharpton! The trick to building up to a standard push-up is to start from the wall and gradually get more horizontal. Push off of a table or chair on your way down, and you’ll be there in no time.
3. On the Knees
Although referenced as a girl push-up often, make no mistake there's nothing girlie about an on the knees push-up. This is identical to a regular push-up, but performed on the hands and knees, with the feet raising off the ground as the push-up goes to the floor. This takes a lot of the work away from the abs and legs, making it a great way to practice for the real thing.
4. Standard
The most fundamental bodyweight exercises on earth. Treat the push-up with respect, and it’ll be a friend for life. I honestly think we all should bout out 10 per day to keep the body strong!
5. Shoulder Tap
This is great for all the same reasons as the hand tap push-up, but it’s a slightly longer hold that’s better for improving balance.
6. Hand Tap
Pause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands with each rep. That brief pause helps improve balance and makes the exercise more isometric, which is a great way to boost strength.
7. Rotational
This involves rotating the body into a side plank when the push-up is completed, holding the upper arm straight in the air so that the body resembles a "T." This works the shoulders and oblique muscles while also helping to improve balance.

  
 8. Single-Arm Raised
It’s all about isometrically strengthening the stabilizer muscles, and by sweeping the arm out in front at the top of the extension, this variation makes it much more difficult to balance, so the core gets a nice workout.
 
9. Single-Leg Raised
This isn’t as crazy as it sounds! Perform a push-up, but extend one leg off of the ground so that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance.


  
 10. Spiderman
This push-up brings out your creepy crawly side: Bring one knee up the side of the body toward the elbow during the “down” portion. This squeezes the obliques and will improve balance. Keep the knee in the same spot for a few reps before switching sides or bring it forward and back for each push-up.

Mashed Cauliflower! Where have you been all my Life?

Mashed potatoes has been my go-to comfort food ever since I can remember. So when a colleague raved about her mashed cauliflower being just as tasty, but with half the calories and carb content, I had to try it out. And, let me tell you...it did not disappoint.

Try it out. It's the real deal!

Instructions:
1. Bring a large pot of salted water to boil.
2. Add cauliflower and cook until tender, approx. 10 minutes.
3. Transfer cauliflower to a food processor.
4. Add butter, salt, garlic, and parsley.
5. Puree until smooth.

You can also mash your cauliflower with a potato masher. Enjoy!

Potato vs. Cauliflower
Nutrition Facts Calories in Potato   Serving Size: 1cup Amount Per Serving   Calories 113   Total Fat 0  g       Saturated Fat 0  g       Polyunsaturated Fat 0  g       Monounsaturated Fat 0  g   Cholesterol 0  mg   Sodium 6  mg   Potassium 477  mg   Total Carbohydrate 26  g       Dietary Fiber 2  g       Sugars 2  g   Protein 2  g	Nutrition Facts Calories in Cauliflower   Serving Size: 1cup Amount Per Serving   Calories 25   Total Fat 0  g       Saturated Fat 0  g       Polyunsaturated Fat 0  g       Monounsaturated Fat 0  g   Cholesterol 0  mg   Sodium 30  mg   Potassium 303  mg   Total Carbohydrate 5  g       Dietary Fiber 3  g       Sugars 2  g   Protein 2  g

Before you Accept that Dinner Invitation...

Does this sound like a typical week? Family or friend birthday dinner scheduled? Friday lunch date with the co-workers? Kids begging to eat at their favorite restaurant or cake and ice-cream...or both? You do not have to feel guilty or worry about destroying your efforts in the gym and kitchen. Here are a few tips to consider and still stay on track.


1. Do NOT eat dinner past 6pm.
You want to make sure you give your body enough time to digest what you just ate. When we eat, your food is to provide you with energy so you want to make sure you have enough time to burn it off. By no means should you go to bed hungry if you aren't able to eat early enough. Instead, opt for healthier options such as: a protein shake, nuts, or eggs and spinach omelet. If eating out, green salad with protein is always a healthy choice.

2. Split portions in half when eating out.
I know lately, I always get a sticker shock when eating out, even for lunch! Where are the days you could eat out for under $10 and that was a splurge?! Lunch prices have steadily crept to $15-$20...ouch! What has also increased with the price? The amount of CALORIES you are consuming with the double, sometimes triple, portion size! To still enjoy your favorite restaurants and accept invites for a day out with friends or co-workers, ask for a to-go box when your food arrives or divide in half immediately to save for later. This way you save on calories and not to mention, that sluggish feeling you often get due to foods containing MSG and high amounts of sodium.

3. Pick your Drinks Wisely.
Not all alcoholic beverages are created equally. Two drinks (like really...who only drinks one when it's time to turn up) can drastically effect the hard work you have put in all week with healthy choices. Below is the calorie content of our favorites.

• Red Wine (5 oz): 125 calories

• Vodka, Tequila, Whiskey, Rum (1.5 ounce): 100 calories

• Beer (12oz): 150 calories
• Martini: 176 calories

• Mojito: 168 calories

• Old Fashioned: 154 calories

• Gin and Tonic: 148 calories
• Vodka Soda: 96 calories

• Rum & Diet Soda: 96 calories

• Champagne: 90 calories. Champagne and champagne-related cocktails are some of the most forgiving in the calorie department.