when you're pooped and can't poop #PreggoProbs

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i sat here and laughed at my post title for waaaay too long. but uhhh, fit friends, there is absolutely nothing funny about constipation, preggo or not.  it can be incredibly painful, draining, and helloooo hemorrhoids :( .  if you're pregnant and experiencing sickness on top of that, double whammy, right!?  what's going on? your pregnancy hormones (progesterone) weaken your bowel muscles making them sluggish and slow to do their job, and your expanding uterus is taking up the room your bowel would normally use to do its thing. it's a lot going on in there! what makes this process easier on you?  start with adding more fiber-rich foods to your diet, something you can totally control.  you don't want to go from 0 - 100 though as that could bring on bloating and gas;  you've got to pace yourself with fiber.  you can do it!  you need 25-35 grams of fiber daily, so quick, read these examples and tips of what you can eat to get you there.

  • 1 cup of raspberries = 8 g fiber

  • 1 cup split peas = 16g fiber

  • 1/2 cup lentils = 8g fiber

  • 1/2 cup black beans = 8g fiber 

  • 1 cup cooked sweet potato = 6g fiber

  • 1/2 cup rolled oats = 5g fiber

  • 1 medium artichoke = 10g fiber

  • 10oz of spinach = 8g fiber

  • 1 medium pear = 6g fiber

  • 1 cup sweet corn = 4g fiber

  • 1/2 cup shredded wheat cereal = 6 grams fiber

  • 3/4 cup bran flakes = 5g fiber

  • 1/2 cup of edamame = 9g fiber & 11g protein!

  • half an avocado = 5g fiber

  • 1 cup cooked broccoli = 5g fiber

  • 5 prunes = 3g fiber 

  • 1 medium apple = 4g fiber

DSC_0101-01 here's a fiber rich snack i've been enjoying lately!  i don't even want to chance belly bloat by eating dairy, so unsweetened cultured coconut milk has been my go-to instead of plain, greek yogurt. i top it with fresh, sweet summer berries and *bran flakes.  it's a plus that the berries are on sale around this time of year, and the vitamins, minerals, and antioxidants present are wonderful for baby and i.DSC_0104-01there is always a hungry visitor lurking around my food shoots...always!DSC_0107-01no kisses, no fruit!! :)

4 more ways to keep things moving along:20160614_160133hydration. keep chugging water and don't let up.  it's no secret that i've never been great in this area but this pregnancy has given me no choice but to keep water bottles everywhere!  i wake up in the middle of the night sometimes craaaaazy thirsty. i fill up my tumbler above before heading to workout and i've started adding fruit to my sparkling water again; it helps.  upping my water keeps me running to the bathroom twice as much, but it's worth the sacrifice.  whatever i can do to escape constipation, i will.  down 8 full glasses per day, and more if needed if you're active and moving.  also, a little 100% prune juice in your sparkling water works as a great, mild laxative, as well as real prunes. IMG_20160614_074232keep moving.  regular exercise encourages regular bowel movements.  even a 10 minute walk counts; just do something, mamas.  prenatal yoga, step aerobics, water aerobics, zumba, spinning...just go!  if you're not moving around, chances are your system ain't either!  i'm currently 15 weeks and counting and feeling GREAT again, thank God.DSC_0871-01keep it clean.  your diet of course!  now, my 1st tri definitely wasn't the cleanest. most days started with a breakfast of eggs and toast, but everything after that? crackers, sparkling water, and a 5pm bed time.  i was just trying to get through the day without making my evening sickness worse or come faster and literally nothing sounded or looked appealing.  except Mexican food, haha.  do your best and realize the cleaner (low-no process foods) you eat though, the smoother your system will run. it's that simple. your 'plumbing' is already being reworked to house your baby; don't make it have to work so much harder.DSC_1155-01pace yourself.  not only should you eat slower, you should also eat more frequently.  at one point in my first trimester if i ate too little, i made myself sicker.  if i ate too much, i was completely miserable. you gotta get it just right but one thing you do not want to do is overeat.  as i stated above, the pregnancy hormones slow our digestive systems way down so it takes even longer for our food to travel on through.  i repeat, do not overeat!  overloading your system is not cool at a time like this! plus, if you're ingesting a ton of highly processed food at that? trust me on this one.  don't do it.  5 to 6 meals a day with plenty of water in between is your best bet, not 2 or 3 large ones.  remember, this too shall pass. :)  


 thank you for weighing in on some of your favorite Trader Joe's finds via Instagram recently! i find a new, cool, must have item every single time i go.  this mini haul we got:20160613_220012Tandoori Naan - i pay upwards of 3 dollars for 2 pieces of naan elsewhere but found 4 in a pack for 1.99 at TJ's! super STOKED about that!  my boys love them with cheese and turkey pepperoni on top. cooks right up in 8 minutes under the broiler (these come frozen so thaw them first).

Cookie Butter Ice Cream - this was aaaaaall Chiso (5) yall, lol!  instead of stopping by Chick-Fil-a like i planned for a single serving, a pint seemed like a better idea.  i told him to pick out a flavor and this is what he chose. that's my boy, hahahaha

Sunflower Seed Butter - ever tried it?  if your kids have nut allergies, then this, my friends, is their 'peanut' butter right here!  it's simply roasted sunflower seeds blended up until super smooth and creamy.  we are allergy free over here; we just love this stuff though. 

*Bran Flakes - i go to TJ's JUST for this cereal!  inside is exactly what you expect-- bran flakes. nothing more, nothing less. no bells or whistles needed. it has a pinch of sweetness and the crunchiness of the flakes paired with some cold, unsweetened vanilla almond milk? a 1st trimester woman's dream breakfast, lol. i used to eat it dry after first waking up to keep sickness at bay for a while and it helped a ton. 5g of fiber per 3/4 cup serving, remember!

Mac and Cheese - guys, i picked up the wrong box of mac and cheese!!! i meant to get their Reduced Guilt Mac and Cheese instead, whoops. next time, next time. anyway, Dego and i still killed this entire box in one sitting.  

Unsweetened Vanilla Almond Milk - a dairy-free staple in our home.  i enjoy this variety and Silk the most. 

Roasted Plantain Chips - what can i say... Grazers R US :P 

Q: keep it going! what other TJ's items are so awesome you have to tell somebody else about them?? i overheard a woman basically command and shout at her friend to, 'get the orange chicken!!!' while in the frozen foods aisle, ha.  it must be that good; have you tried it?

K E E P   U P   W I T H   U S !

SUBSCRIBE TO OUR YOUTUBE CHANNEL, FOLLOW US ON INSTAGRAMTWITTERPINTERESTAND SNAP CHAT (FITFOODIELE).

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SALATA 50.00 GIFT CARD GIVEAWAY!!!!!

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GIVEAWAY TIIIIME! with the long, sugary, indulgent, holiday road ahead of us this gift card will be your saving grace!  november and december are typically the months where we tend to eat really heavy meals.  halloween actually gets that snowball rolling and it just keeps on growing...if you let it!  thankfully, Salata is filled with healthy options to help keep you on track with your nutrition throughout the holiday season.  if you're looking for a healthy, super quick lunch break or dinner option, you are in luck and in the right place.

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 i would love to gift one of my supporters with a 50.00 gift card!!! so that's just what i'm gonna do!  i'm hosting this giveaway via here and Instagram, so you can enter via both places by answering this question:

Q: how do you plan to stay on track with your nutrition during the holidays?! 

BROWNIE POINTS: if you tag two friends on Instagram, that will double your chances of winning, FYI!20151118_190611-01

we had dinner at Salata tonight and it was incredibly delicious, filling, and healthy, as always.

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i got 5 zillion fresh toppings along with the seafood mix (salmon, crab, shrimp) for my protein. clearly Dego was gunning for that multi-grain roll!

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 i also got some chipotle ranch & fat-free mango dressing on the side.

there are SO many toppings to choose from (i know!), but below are some lighter lunch and dinner combos you could stick to during the holiday season. see, i got chu.

Antioxidant Rich:

Spinach, Tomatoes, Red Onions, Pumpkin Seeds, Red Beans, Carrots, Cucumber,  Cabbage, Salmon.  Dressing: Fresh Herb Vinaigrette.

Post-Workout Fuel:

Salata Mix, Carrots, Pineapple, Red Onion, Dried Cranberries, Almonds, Grilled Chicken.  Dressing: Honey Mustard

Salads Men Love:

Romain, Red Onion, Bell Pepper, Corn, Black Beans, Cheddar Cheese, Avocado, Bacon, Cilantro, Spicy Chipotle Chicken.  Dressing: Chipotle Ranch


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next thing on my agenda, the 5/10k TURKEY TROT is upon us!! i've been doing this race for like the last 5 years and i'm gonna keep the tradition going! join me if you're local or have a great run in your own city if you're participating!  i just registered and the price goes UP on November 21st, fit friends.  i'll see you out there that morning to make room in our tummies for Thanksgiving goodies!!!!

now, who wants this gift card!? a random winner will be selected on the morning of 11/23! good luck, fit friends and thank you in advance for entering :)

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Salata Bar = Girls Night 'Out'

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our saturday morning workout started with bear crawls!

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ONE on ONE prenatal training sessions are available! email me for details at le@fitfoodiele.com.  if you'd like to have the fittest pregnancy possible (or know a mama that needs one) it's my pleasure and purpose to show you how.

i don't think i say how much i love my job enough.  Salata, The Next Generation Salad Bar, contacted me about giving their new catering options a try and you know i jumped right in, head first! i called my sis-in-law, Michelle, right away; she was all for getting together for a "girl's night 'out'" kinda thing! a brand spanking new Salata was built next to my gym a few months ago and i stop by there every so often to get my fix.  if you are a lover of gigantic salads with a TON of variety, you need Salata in your life.  trust me on this one! i stopped by the City Centre Houston location to pick up my goods and decided to eat my post workout lunch there.  if you're a Salata first timer, follow me:

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'thank you for finishing your call before ordering.' you tell'em, Salata.  vegetarians, vegans, and gluten-free peeps unite!  i started with a salad and i wanted to go big. really big. post workout 'hangry' BIG.

i love that the calorie count is listed for every.single.item, right there in front of you.

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i jokingly told the sweet girl who took my order that i wanted a lil' bit of everything and she responded, 'ok!' with a smile and got her scoop on.  mind you there are like 50 different things you can build your salad with, people!  you don't pay by weight at Salata; everything is portioned out reasonably by the server.  look at all that gorgeous, healthy color!

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dressing on the side, you know it.  that Chipotle Ranch though... don't say i didn't warn ya.  i wanted to drink it.  i got a small side of it along with the fat-free mango dressing.  if you'd like to sample one first,  just ask.

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protein!  i went with the seafood mix which is a scrumptious combo of herb marinated salmon, krab, and shrimp. those three proteins are available individually along with these choices: baked tofu, quinoa,  falafel, pit-smoked turkey, asian BBQ chicken, pesto chicken, spicy chipotle chicken, and herb marinated chicken.  complete nutritional stats and ingredients are available on their website.  avocado is extra but get it anyway!!! you're worth it.

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next, you have a choice between croutons, a multigrain stick, or a basil asiago roll on the side,

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a cup of yummy, gluten-free soup,

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and/or one of these sweet treats for just a buck.

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nothin' to it, right?

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i found Dego and i a quiet corner of the restaurant so i could do my Periscope thang buuut, as usual ya girl couldn't catch a signal. womp.  man i love the app so much though! i just wish i could get a gauranteed signal whenever the moment to broadcast strikes.  i am not a fan of scheduled scopes (or super crazy long scopes that you can't fast forward through lol), so maybe i'm finally accepting that 'winging it' is just my thing.

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just know it went down.

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Dego woke up right after i dove in.  he loves bread so he swallowed that multigrain stick.  he is my little garbage disposal and still eats everything. *knocks on wood*

on my way to finishing the entire bowl.  i just couldn't stop.

i picked up my goodies and headed home to get ready!

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my lopsided bun and i were on our way to Michelle's house with the Salata Bar in tow.

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thank you, Michelle, for graciously hosting our lil' shin-dig! i set everything up on the kitchen island before we dove in.  the Salata Bar serves 15 people and came with:

  • plates
  • large tongs
  • small tongs
  • napkins
  • cutlery
  • 1 protein choice (we chose the Asian BBQ chicken)
  • 3 housemade dressings of your choice (we chose Chipotle Ranch, Ginger Lime Vinaigrette, & Lemon Vinaigrette)
  • 12 fresh toppings
  • multigrain sticks, croutons, pita chips, & basil asiago rolls
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the ladies circled the island like sharks while i took pictures, haha.

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aaaand GO!

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twice in one day.  ok, 3 times cause i took the leftovers home and ate again.

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the Salata Bar was perfect for us, but there are a few more catering options to choose from including Wrap Trays, Boxed Lunches, Salata Bowls or you can customize a combo package.

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i also brought along this low carb, dairy-free dessert for us to enjoy: Chocolate Chick Cookie Pie. i didn't tell a soul about the secret ingredient ;)

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what a fun night; all the ladies raved over how delicious, fresh, and healthy everything was.  they also now want to order cases of the Chipotle Ranch dressing!!! if you're in the business of hosting parties, gatherings (family, friends & professional) then the Salata Bar is convenient, highly recommended, and fitfoodiele approved.

Q: would you rather actually go out for a girls night, or stay in?

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VLOG inside! hump day motivation + WWAW (what we ate wednesday)

it's hump daaaay! and heavy leg day. and we hit the gym (wut) together .

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sure we can be normal. for what?

why is wednesday referred to as hump day? i heard the reasoning years ago but Googled it anyway to reconfirm as i typed this post:

'Starting around 1965, Wednesday began being referred to as “hump day.” Smack dab in the middle of the traditional work week, arriving at Wednesday symbolizes that we've made it over the hump and the weekend is in sight.'

sounds about right!  not working a traditional job since the beginning of 2013 when my IT contract ended has diminished the 'monday blues' and those feelings of always wanting to speed through the week to get to friday and the weekend.  i am a WSAHM (working stay at home mom) and being here with my boys has taught me to slow the heck down and live in the now.  i look forward to every single day!  yeah, entrepreneur life is a scary, huge sacrifice (especially with young kids in the mix) but i would have never, ever gotten the chance to GROW as quickly and as much as i have these past 2 years in every. single. aspect. of the word.  each day is a new adventure over here and i am head over heels in love with this temporary journey with my boys (Dego is 9 months already yall, DANG.) now that Sonny is no longer working a traditional job either (this is now week 4) and his schedule allows him to be with me and the boys more often, we have been taking full advantage of this blessing.

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the endorphins were flowing after our workout this morning so we made quick vlog! i also included 2 clips of some of exercises we did. we focused on unilateral training (one leg at a time) for most of the exercises instead of both.  why?  sometimes when you train both arms or legs together, you can cheat by letting your dominant side do the brunt of the work.  so, working them one at a time helps you:

  • create balanced growth and development in both limbs equally
  • correct size asymmetries
  • improve general balance
  • engage smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can't duplicate training two legs at a time.

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here are a few things we dined on today:

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i found the Ranch Tuna Creations, woo, hoo! someone mentioned this flavor on Instagram and i had never seen it until the last time i was at Walmart. i like. i didn't add a thing and ate it straight from the packet while out and about today.

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i whipped up a snack using my Ninja Blender single serve thingy and Dego loooooves this combo! it's 1 heaping cup of all natural, unsweetened applesauce + 1/2 cup roasted beets (you can do frozen or fresh and even canned if you must) + 4 or 5 strawberries.

i could not stop eating it myself! tasted way better than those prepackaged flavored applesauces in stores. but you knew that already, right!

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for my meals 4 and 5 i had quesadillas using La Tortilla Factory light flour tortillas.  they were stuffed with spinach, onions, mushrooms, Weber Beer Can Chicken seasoned chicken breast chunks, and Lisanatti almond cheddar cheese.

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i folded them in half and cooked them on my griddle for 2-3 min on each side until the cheese started to melt and the tortilla was crispy. no avocados in the house :( but this citrus pineapple Pace Picante sauce sufficed!

now i'm going to lay down, blink, and it will be time for me to get up and go teach my Barbell Strength class. GOODNIGHT!

Q: what have you ever ended up doing (or being) that you said you never would do (or be?)

le

Chicken-Cauli-Rice Stuffed Bell Peps + PWO grocery shopping

 awesome workout early this morniiiiing!  finally. after monday's sugar slump (my sister's baby shower was the day before lol) i feel SO much better.  i was determined to flip this week around cause it sure didn't start off too great physically and my motivation was shot. anyway, my cuz Diane told me she would come try my Lifetime classes and by golly she came!! not everybody is ready for HIIT at 5:30am but she totally was and kept her word!  we did some cardio together after this morning's weight class and i'm so glad she enjoyed herself and the club.

CYMERA_20141023_080137every time i wear this shirt sent to me by my good friend @babyfatboss somebody reads it then looks at me and asks, 'right now????' hahaha! no. not yet.

don't shop for groceries when you're hungry!!! i am good for that and  i'll never learn cause my Sprouts is in the same lot as my gym.

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recent purchases from Sprouts Farmers Market i cannot wait to use at breakfast tomorrow:

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yep, you read that right. got my fingers crossed on this one!

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making the switch to dairy-free creamer as of today.  this was the only size they had and i need a half-gallon carton or larger for sure.  i've been downing at least one cup of 1/2 caff in the mornings for a while now.

so we are now on week 5 of small group already, my goodness!  i have truly been blessed by meeting with these women to discuss the Word each week and will definitely be open to hosting a small group again in the future. we feasted on these lean ground Chicken-Cauli-Rice Stuffed Bell Peps that you have GOT to try. and when ya do, tag me on Instagram and let me know so i can see!

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 i know green bell peppers are the cheapest to buy but i LOVE the taste of, well, all the other colors. ha. especially red! and we know that red bell peps are a collagen boosting food great for helping us moms snap back after pregnancy and for keeping our skin looking great in general.

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i used 'riced' cauliflower instead of brown rice so these are chock-full of veggies! do the following:

  1. if raw, wash large cauli head thoroughly and break up into small florets (if frozen, let thaw first then break into florets)
  2. add to food processor and pulse until a rice-like consistency is obtained
  3. in a clean cup towel, add riced cauli and squeeze as tightly as you can to get ALL the moisture out
  4. in a wok coated with no stick cooking spray over med-high heat, add cauli and sprinkle a little garlic and onion powder over it. that's optional though.  stir constantly for about 5-6 minutes or until slightly crispy/cooked.

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Chicken-Cauli-Rice Stuffed Bell Peps

the stuff:

  • 1 lb extra lean ground chicken
  • 1/2 cup red kidney beans
  • 1 ear fresh sweet corn (or 1/2 cup frozen sweet corn)
  • 1/2 large green bell pep, diced
  • 1 can diced fire roasted tomatoes w/ garlic
  • 10 oz 'riced' cauliflower (see steps above)
  • 1 1/4 cup shredded cheese of your choice (optional to put on top only)
  • 2 tsp sweet smokey paprika (reg paprika will be fine too)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1 tsp red pepper flakes
  • 3 tsp parsley flakes
  • 1 small yellow onion, chopped
  • 3 garlic cloves, minced
  • 1/4 cup cilantro (just grab a small bunch and chop it up)
  • 1/2 cup chopped mushrooms of your choice
  • sea salt & cracked black pepper to taste
  • 5 red bell peppers (discard the seeds but don't you dare throw away those tops after you cut them off! dice them up and eat them later)

do this: 

  1. preheat your oven to 350 degrees and coat a baking pan large enough to hold all 5 peppers at once with no stick cooking spray
  2. coat a large skillet with no-stick cooking spray and set it to med-high heat
  3. add garlic, onion, and green bell pepper and saute until translucent (2-3 min)
  4. add lean ground chicken breast and continue to break it up with your spoon into smaller bits as it cooks
  5. once cooked through, add kidney beans, corn, cilantro, tomatoes, and mushrooms, and stir until combined
  6. add cumin, paprika, chili powder, red pepper flakes and 2 tsp of the parsley flakes
  7. add the cauli-rice and 1 cup of shredded cheese and blend once more and taste!
  8. add salt & pepper to your liking and taste again
  9. cut the bottoms flat across the peppers and situate them in your pan (see pic below)
  10. stuff peppers with your chicken mixture and fill them to the brim
  11. add about 3/4 cup of chicken or vegetable broth to the baking pan and bake for 30 minutes covered with foil
  12. remove pan from oven and top peps with remaining cheese; put back in for 5 minutes or until the cheese melts
  13. top with remaining tsp of parsley flakes to make it pretty ;)

PhotoGrid_1413933860868yummerrrrrrs. enjoy!

Q: what seasonal item have you ever just HAD to try?

le