Quick & Easy Peanut Butter Banana Greek Yogurt Bowl

Popping in real quick this morning to bring you a delicious yogurt bowl recipe I made yesterday for breakfast.  I usually have some version of this breakfast bowl practically every morning (along with an english muffin), but this one turned out so good, I had to share.  It packs a nutritional punch with 30 grams of protein thanks to 2 cups of Dannon Oikos Triple Zero Greek yogurt, and has lots of healthy fats thanks to Teddie Natural Peanut Butter.  It's pretty low in sugar, too (each yogurt has 7g), and can be modified any way you choose.  As if that's not good enough, it's ready in literally 2 minutes (and if you're really hungry, eaten in less than that).  Y.U.M.

Quick & Easy Peanut Butter Banana Greek Yogurt Bowl

I highly recommend this for breakfast (especially if you've got a sweet tooth in the morning) because with it's high protein content, this bowl will keep you satiated for longer than, say, that bowl of cereal.  It certainly makes a great snack, too, or dessert if you add in some cocoa powder.  Keep reading for the recipe, and make sure to pin it to that breakfast Pinterest board for a go-to meal when you're in a hurry.

Quick & Easy Peanut Butter Banana Greek Yogurt Bowl | In Fitness and In Health

Quick & Easy Peanut Butter Banana Greek Yogurt Bowl

Quick & Easy Peanut Butter Banana Greek Yogurt Bowl

INGREDIENTS:

  • 2 5.3-oz cups Dannon Oikos Triple Zero banana Greek yogurt 
  • 1 fresh banana, sliced
  • 2 spoonfuls natural no-salt-added peanut butter (I use Teddie Organic)
  • handful of granola (flavor of choice)
  • unsweetened coconut flakes

INSTRUCTIONS:

  • Scoop yogurt into a bowl
  • Top with sliced banana, peanut butter, granola, and coconut flakes
  • Enjoy!

Next time I'm probably going to add some unsweetened cocoa powder and chocolate protein powder for a chocolate kick and to add a bit more protein.  Other additions I'd like to try: chia seeds, honey, strawberries, blueberries, flavored peanut butter... the list is endless!

Readers: chat with me!  What's your go-to breakfast on a busy morning?  Are you a fan of Greek yogurt?  If so, what's your favorite?  Are you a savory or sweet breakfast type?  Have you jumped on the smoothie/yogurt/breakfast bowl bandwagon yet?

5 Healthy Swaps to Get You Ready for Summer

The weather is getting warmer!  (Finally, it's almost May...)  Which means that summer is right around the corner.  Check in with yourself.  Now that the year is almost a third of the way through, how are your healthy habits stacking up against what you vowed to do at the beginning of the year?  If you've stuck with your plan and are making this year THE year, props. to. you.  Seriously.  It's not easy!  But if you've gotten off track, or need a little boost, take this as a reminder to get back in the groove.  If you need a push in the right direction, here are 5 super simple healthy swaps you can make RIGHT NOW to jump start your healthy living and get you ready for summer.

5 Healthy Swaps to Get You Ready for Summer

1 | Juice for Water

Warmer weather calls for even more hydration than the colder months.  It also means that juices of all kinds are stocked to the max at grocery stores and restaurants (think lemonade, cranberry juice, and fruit punch).  Most of these juices have TONS of added sugar, which can lead to dehydration among many other health hazards, so swap out the sugary sips for a nice glass of H2O.  If you're one for soda in the summer, grab a seltzer instead - you still get the carbonation with no additional calories.

2 | Added Sugar for Fruit Infusions

I know this is a popular one, but it's for good reason!  Add some lemon, watermelon (so good), strawberries, or limes to your water for a flavor boost.  Like sweetened iced tea?  Try adding some fruit to that as well!  Strawberries in black iced tea are delicious!  Cut back on the added sugar in your drinks, and you might just feel less bloated and a bit more refreshed.  Who doesn't want that in the summer?

3 | Fried for Baked (or Grilled)

Alright, I know you know fried foods aren't great for you.  But I'm not just talking about the drive-thru french fries or bucket of fried chicken.  I'm talking more along the lines of the potato chips at backyard barbecues, or the fish 'n' chips at the boathouse.  Picnics, outdoor parties, waterfront restaurants, you name it, you're bound to find some type of fried food at these places.  When you encounter them, try to opt for the baked version.  Baked chips are pretty delicious, and they definitely satisfy the salt craving.  In my opinion, baked potato wedges are just as good as fries (as long as you get them super crispy!).  If fried chicken or fish is what's on the menu, ask for it grilled instead.  Just about every restaurant can accommodate that request.

4 | Mayo for Greek Yogurt

Also common among the backyard parties and family gatherings is your classic potato or egg salad.  These are usually made with tons and tons of mayonnaise to get that creamy consistency.  A great substitution for mayo is greek yogurt.  You get a lot more added protein which will keep you satiated longer, and if you opt for the nonfat version, you'll be cutting the large amount of fat from the mayo entirely.  Another great option for smaller mayo substitutions is avocado.  Talk about an added flavor punch and lots of healthy fats!

5 | Indoors for Outdoors

This one is my favorite of the 5 swaps (maybe in addition to the fruit-infused water).  Everyone loves being outside in the summer, but a lot of us work inside during the day.  If you can, try to take a walk outside during your day, or make it a point to get some fresh air on a break.  The warm sunshine will do wonders for your mood, and there's nothing like a nice walk outside to reinvigorate your spirits.  The activity will do wonders for your productivity as well.  And hey, with the way this spring has been lately (at least in the northeast), we have to take advantage of all the sun (and warmth) we can get!

Readers: chat with me!  What healthy swaps are you making right now?  Any that are listed here?  What would you add to this list?  Are you excited for summer?  How have you been staying active?

3 Motivational Fitness Quotes to Inspire Your Next Workout

3 Motivational Fitness Quotes to Inspire Your Next Workout

I'm a sucker for a good quote, especially when they're motivational and fitness related.  And I'm not talking about the cheeky (and quite UNmotivational) quotes like, "Fitness is not about being better than someone else, it's about being better than you used to be."  The quotes below are less common, but motivational just the same.  I have many I'd like to share, but here are 3 that I find particularly motivating about fitness and working out.  I hope they help inspire you to get to that fitness class or do that next workout you have planned!

Transformation

I love this one, and not because it's from Jillian Michaels.  She's so right that to really transform your body, you have to be present.  You have to be conscious of the choices you make, and know that you always have the option to choose better and healthier.  I've experienced this myself back when I first got into working out.  I started with exercise and really made an effort to get to a fitness class multiple times a week, but my diet needed some cleaning up, too.  I started choosing healthier meals and cooking at home more often, and after a few years of gradually eating healthier, it's now become a habit that I don't intend to quit any time soon.  

That's the idea behind this blog, too - hence "one healthy choice at a time."  Those healthy choices will add up over time, and become habits to help you live a longer, better life.

Physiology quote

First off, I love Jonathan Goodman.  (And no, not the John Goodman from Roseanne days.)  This Jonathan Goodman is a personal trainer extraordinaire, the author behind numerous fitness books, and the mastermind behind the Personal Trainer Development Center.  All that is to say he knows his stuff, and this quote is one of my all-time favorites.  If you don't get your mind right and drop the mental road blocks, your success in a new (or existing) exercise regimen will be challenging.  Stop saying tomorrow will be the day.  Stop giving yourself excuses.  Make it happen.  You can do this!  Watch the transformation that happens to lifestyle habits, and subsequently, physical and emotional wellness, when the mind is trained for positivity.

Relax, Have Fun, Work Out

Pat Sherwood is a pretty well known Crossfit athlete, and while he said this with Crossfit in mind, it holds true for just about every fitness class, small-group training session, and even one-on-one training.  Fitness should be enjoyable, at least in my opinion.  The goal is to have fun, meet some new people, and know you're building a better you.  I really do think that a fitness class/workout can be (one of) the best time(s) in someone's day.

So regardless of whether you're new or seasoned, can do 1 or 100 reps, or lift 5 or 50 pounds, fitness is about you and your ability.  Not anyone else's.  Relax and have some fun with it.  I highly encourage you to try different classes, instructors, styles of workouts, or other types of fitness activities to find one (or two, or three) that you genuinely enjoy... then stick with it.

Readers: chat with me!  Are you a fan of motivational quotes?  If so, what are some of your favorites?  Do any of these resonate with you?  If not, where do you pull your motivation from?