Health and Fitness Expert Traci D. Mitchell Weighs In On What You Should Be Eating Written by Samantha Crafton- Publicist/Account Executive for Empower PR

Summer is officially upon us and that means that a whole new crop of fruits and vegetables are in season and on sale.  “Fruits and vegetables have the highest nutrient content when they are in season,” says health and fitness expert, Traci D. Mitchell.  “Making produce selections based on what’s in season is a great way to increase your intake of vitamins, minerals and disease-fighting antioxidants.”
Here are Traci’s top ten produce picks for spring. Make sure to try them all before they go out of season!
1.      Artichoke:·        Great source of fiber and vitamin C.  Fat/saturated fat free, cholesterol free, low sodium and low calorie. Make sure to choose an artichoke with a large head and tightly closed leaves. Artichokes can help improve liver and gallbladder function.2.      Fennel:·        High in vitamin C, potassium and fiber. Naturally fat free, cholesterol free and low sodium. Make sure to check for fennel with a firm bulb and unblemished green leaves. Fennel helps naturally treat respiratory disorders. 3.      Mango:·        Mango is high in Vitamin A and C. Low fat, saturated fat free, and cholesterol free. To choose a ripe mango, make sure it is slightly firm with a little give and emits a strong sweet scent. Mangoes improve digestion and help treat diabetes. 4.      Asparagus:·        Fat/saturated fat free, sodium free, cholesterol free and low calorie. Asparagus is a great source of vitamin C and A, and is a natural prebiotic (naturally nourishes the good bacteria in your body).5.      Strawberries:·        Great source of Vitamin C. Fat/saturated fat free, sodium free and cholesterol free. Choose a bunch of strawberries with a shiny bright red exterior. Make sure to avoid leaky or shriveled strawberries. Strawberries are a natural anti-inflammatory.6.      Spinach:·        Naturally high in fiber, iron (improves energy), magnesium (helps keep bones strong) and vitamins C and A. Fat/saturated fat free, cholesterol free, and low calorie. Choose full, crisp green bunches of spinach. Spinach helps keep good eyesight. 7.      Fava Beans:·        Fava beans are a natural source of iron, potassium (reduces the risk of high blood pressure and stroke), fiber and Vitamin B.  Low fat/ saturated fat and cholesterol free. Fava beans look similar to large green beans. Make sure to choose long, plump, heavy pods without blemishes. Fava beans are nutrient-rich and high in protein.8.      Honeydew:·        Great source of Vitamin C. Naturally fat/saturated fat free, low sodium and cholesterol free. Select a honeydew melon with a spherical shape and a waxy exterior. Avoid one with a fuzzy surface. One serving of honeydew can give us up to 70% of our daily vitamin C.9.      Apricots:·        High in Vitamin A and C, potassium and fiber. A great low fat, saturated fat free, cholesterol free and sodium free snack.  Make sure to choose apricots that are uniformly colored, firm and plump. Apricots naturally help regulate the body’s digestive system. 10.  Pineapple:·        Good source of vitamin C. Naturally fat and saturated fat free, low sodium and cholesterol free. Choose a heavy pineapple with dark green leaves. Avoid one with dark or soft spots. Pineapple’s anti-oxidants help enhance the bodies natural healing processes.
For more information or to schedule an interview with Traci D. Mitchell, please contact Samantha directly.  Traci can also provide easy, delicious recipes that incorporate each of the items above.
About Traci D. Mitchell: Traci D. Mitchell is a Chicago-based writer, speaker, blogger and personal trainer who specializes in functional fitness and body-specific diets. With over 12 years of experience, her realistic approach to food and exercise has been a great resource for people looking to create a healthier lifestyle. For more information about Traci D. Mitchell, visit her website www.tracidmitchell.com 

One of my favorite parts of summer is running on the lake. I personally think the mornings are the best time  because it is less crowded. If you remember my incident from last year, the afternoon gets extremely crowded and that is when accidents happen.

I rolled out of bed at 5:30am, put on my sneakers and headed for the path Side Note: I was debating whether I should sleep in my gym clothes but decided that would be a bit crazy and instead laid my gym clothes out the night before so they were ready for me when I woke up.gorgeous! love that viewwhat could be better than this?
What is your favorite summer workout?
Have a great day!

No I’m not talking about Christmas, I’m talking about Spring!Which means Summer is coming up before you know it.
Unfortunately, this is the worst time of the year because you realize that you will soon be wearing shorts, tanks, and bathing suits and can no longer cover up your muffin top with big bulky sweaters.
This is the time to stop hibernating on your couch and start getting active!
Here are some small changes you can make to get back on track to looking HOT for Summer:

• Say goodbye to comfort food such as pizza, pasta, fried foods, mac and cheese, and/or anything you can get your hands on when you’re bored and it’s winter.

• Craving something sweet? snack on some frozen grapes, blueberries, or cherries. Best snack while laying by the pool

• Ditch the cabs and start walking. I am definitely guilty of this!

• Only eat when your hungry. If your bored, do something to distract yourself. If you have “oral fixation” chew gum or have a 60 calorie lollipop.

• Snack on celery it’s a great low cal snack and good for you too. I love to dip celery sticks in hummus.

• Avoid red meat and cheese…full of fat and not a lot of nutrients. Adios cheeseburger.

• Eat breakfast. According to a recent survey from Food Insight, 93 percent of Americans agree that breakfast is the most important meal, yet fewer than half (44 percent) are eating it every day.

• Drink TONS of water, DUH! This will help you stay hydrated in the summer heat and nourish your hair, skin, and nails. 

• Summer Beauty Tip: WEAR SUNSCREEN! I recently came back from Miami with a nice little glow. The entire time I was at the pool I wore nothing less than SPF 15. I still got a great tan and didn’t deal with a sun burn or peeling, gross! I’m not lying when I say you get just as much color with sun screen than you do without. You will be much happier and healthier in the long run.

Have a great day!

When it comes to electronics I tend to be a little spoiled. Instead of being obsessed with clothes or purses like normal females, I am obsessed with electronics. Cell phones, laptops, cameras, kitchen appliances, etc. So when my Dad surprised me with a new camera I kind of went a little picture crazy….

 heeeeeyyessssssssss new camera!my favorite new Sam Edelman nude pumps…btw they are on sale for $45 at Lori’s Shoes.

Look what else I got…
A hand held immersion blender aka the “boat motor”you’re probably thinking I’m the biggest dork on the planet Until you see what I can create with this thingsmoothies!boy this was fun

Here is my first homemade smoothie recipe called The Berry GoddessIngredients:

1 cup of frozen mixed berries (fresh would obvi be better)

1 cup of frozen bananas

1/2 cup of non fat yogurt1 cup of fresh spinach

1 tbsp of honey

optional: 1 packet of truvia

frozen bananas, spinach, & non fat yogurt

I know this looks gross but you have to admit the colors look cool garnished with freeze dried bananas  you would never know the spinach was thereUnless you are allergic, which would really suck because this smoothie is pretty darn good

Have a great day!

Good morning! As many of you know I’m obsessed with Barre workouts. It has completely changed my entire body to the point where my clothes don’t fit me anymore. I even had to get my pants taken in! I have tried so many different Barre classes in the Chicago land area and I feel that Barre Bee Fit is by far the best Barre workout.

With their new expansion to their River North location, BBF has launched their new Barre Bee Burn class, a 55 minute hot barre workout. I must say, this class burns so good. Last Wednesday I wore my heart rate monitor and burned 652 calories and 30% body fat.

I use the polar F6 heart rate monitorYawzas!
For those of you who are not familiar with barre workouts or BBF, here is a description of a typical BBF class…

BBF class begins with a quick warm-up to get the heart rate up, then moves to a series of light hand weights and tricep dips to tone the arms, followed by stretches. Next, we go to the barre for our thigh-thinning, butt-lifting, leg-toning work. We isolate each of these muscle groups to the overload (it’s good to shake) and follow with corresponding stretches to lengthen the muscles we just worked. We have also been known to throw in a few push-ups and planks just for fun. We end the class by moving to the floor for abdominal work, back dancing for extra butt work and, finally, a pop of cardio blast. The minute you leave our studio, your body and core will already feel stronger, healthier and, of course, happier.

Now just image this workout in a 90 degree room…sweaty!
 The heat has many benefits:

• Your body burns fat more effectively, fat may be redistributed and burned as energy during the class. It is common to lose inches in a very short period of time. 
• Sweating promotes detoxification and elimination through the skin – which is the body’s largest eliminating organ.
• Your metabolism speeds up the breakdown of glucose and fatty acids.

I am taking Barre Bee Burn today and Wednesday and planning on wearing my heart rate monitor to both classes. Stay tuned for how many calories I burn! Click here for more information about Barre Bee Burn or feel free to email me with any questions. 
Have a great day!

Why?

Because, who wants to hit the gym on the weekends!?!
I mean, you should but that doesn’t always happen…

To prepare for the weekend, get your workout out of the way on Fridays. If you can’t get your butt out of bed at 6am, then I highly recommend working out on your lunch break.

It’s tough to do so here are some tips to get your workout in and have a productive day at work…

*Pack a bag in advance with these essentials:

• deodorant
• oil free face wipes
• makeup (tinted moisturizer, eye lash curler, mascara, bronzer & lip gloss)
• brush or comb
• mini fan

*Change at the office (in the bathroom, obviously) and eat lunch at your desk
*If you’re taking a workout class leave right before the cool down. You can cool down on your walk back to work.

Why Friday is the best day to workout?
*So you can enjoy your weekend
*So you can feel great all day
*So you can relieve all of the stress from the week
*So you can drink like a fish and not feel bad about it
*So you can look good and feel good! 

Let’s hit the gym today and feel fabulous this weekend!!!!!!

Good morning! I am super cranky this morning because my next door neighbor’s baby started crying at 5am and woke me up. I couldn’t call back asleep. SO FRUSTRATING!

On an interesting note, I have been reading up a lot on having a vegetarian and vegan diet and the health benefits of both. For some reason during this time of the year I always have an itch to go vegetarian…well not exactly vegetarian, I make up my own rules. Since going vegan is pretty drastic I have decided to do a 14 day challenge of being a semi-vegetarian.

My semi-vegetarian plan:
Having a complete vegetarian diet allowing fish 2-3 times/week.
Avoiding most dairy products except feta, parmesan, and greek yogurt.
Avoiding refined sugars and carbs.
Completely giving up all artificial sweeteners.

Yesterday’s lunchTrader Joe’s organic veggie burger and celery sticks with Sabra spinach artichoke hummusI bought a TON of celery, cut it up and put it in tupperware to snack on snack: organic bartlet pearLast night’s dinner at Mercadito:cucumber margaritaand my semi-vegetarian diet is out the window…
mahi mahi tacos shrimp tacos  I couldn’t resist
I am absolutely obsessed with Mercadito and I just couldn’t help myself. Oh goshhhhhh
Stay tuned to see how I keep up with being a “vegetarian” who knows how long this will last since I already cheated my first day. 
Have a great day!

Good morning! I got my tush in the office at 7am this morning…wow am I exhausted! 
Last week I went to Hubbard Inn for dinner for my friend Joree’s Birthday. They have a great bar scene on the weekends which I have been to so I was excited to try their food!
We started with a tomato, basil, and fresh mozzarella flat breadLoved the fresh mozzarella!
Asparagus, caramelized onions, and mushroom flat breadtopped with ricotta salata cheese
I ordered the salmon club sandwichmain lobster salad, bacon, and lettuce  this was a giant mess to eat. 
I should have ordered the chicken clublettuce, tomato, bacon, avocado and aiolianother giant but not as messy as the lobster club
All entrees were served with a side of crispy friesyum!
Last but not least….flour less chocolate cake for the birthday girl!
I loved that they have another menu with plates to share (tapas style). I was a little sad because I ordered the lobster club which is what the waitress recommended and I was not very satisfied. I love lobster but I thought the sandwich has a fishy taste to it which I did not enjoy. I would definitely come back and try their small plates such as their bacon wrapped dates (my fave). This is a place my Mom would absolutely love. They also have a huge drink menu which is why I think this place is prefect for drinks and appetizers. 
Aaand here I am getting really into explaining the menu to my girlfriends…yeah
Have a great day!

Because they are SCARED.

The gym is a very intimidating place, especially if it’s a big facility. Everyone is all over the place running on the treadmills, lifting weights, taking classes, looking cute in their decked out in lulu lemon outfits, and socializing…

If you have never gotten into the gym mode, it’s probably going to be a bit overwhelming. Take a breather and jump on the treadmill. The person next to you is not going to notice you (unless you smell really bad) because they most likely have their headphones on and are in their own zone.
The same goes with a taking fitness class.
Most people are scared to take a fitness class because…-they have never taken a class before-they don’t know what they are doing-they are scared they can’t do it-they are scared people will judge them
Listen up people!
Whether you are at a gym or a fitness class NO ONE will be looking at you or judging you and if they do WHO CARES. Everyone is in their own zone and only focused on themselves. Like I said, no one will pay attention to you unless you smell.
If you are not working out because you are scared, my advice is to go out of your comfort zone and try something new. In the end you will say to yourself “that wasn’t so bad!”
 
Most of the time, the instructor will ask if there is anyone new to the class. I know it is so embarrassing to raise your hand and have everyone turn around and look at you. Find the instructor before the class starts and let them know you are new and ask them for some tips. That way, you won’t get called out in class.
If you are at a facility where the instructor calls you out or embarrasses you, then you shouldn’t go back there again!

Summer is just around the corner, if you are ready to take the plunge and join a gym or get back into working out, NOW is the time!

Who’s working out today?
Have a great day!

Good morning! I apologize for being a terrible blogger this week I am still trying to figure out a good balance between working full time, blogging andddddd…
PARTYING!!!I’m still recovering from St. Patty’s day festivities
I also have been trying to get back into the swing of eating healthy and bringing healthy lunches to work.
Here are some breakfast, lunch and snack ideas that are perfect for during the work week. They are also easy to pack and bring to work, all you need to do is plan ahead!
Breakfast:
Yogurt Fage Total 0% Greek yogurt with fruit on the side130 calories light, creamy & packed with proteinMmmmm
Oatmeal
365 organic oats and flax instant oatmeal with 1 packet of truvia, freeze dried bananas, and raisins

I keep a box of instant oatmeal at my desk and make it with hot water. I add whatever I’m in the mood for to my oats. It’s easy and filling!


Fruit, yogurt & granola

my co-worker Brittany brings fruit (grapes), granola, and yogurt for breakfast. It looked so yummy I had to take a picture of it!


Lunch: My new favorite kitchen staple is rotisserie chicken (you can find them at your local grocery store). I cut the the white meat into small chunks and put it in a tupperware container in the fridge. I then use the chicken in salads, soups, or sandwiches. Here are a couple examples…
BBQ Ranch salad
1/2 cup of chopped roticerie chicken, reduced fat shredded cheddar cheese, corn, beans, avocado, and homemade 50 calorie tortilla strips!
I cut a corn tortilla into 2 inch strips and baked them in a 400 degree oven for 8-10 minutes (or until crispy)

dressing
2 tbsp of fat free ranch and 1 tbsp of BBQ sauce

Soup
Trader Joe’s Black Bean Soup
+
shredded rotisserie chicken
a comforting & filling meal

Other ideas…
Last night I cooked up a big pot of vegetable soup. I put the soup into portioned tupperware containers and put them in the freezer. Now I have homemade soup to bring for lunch whenever I want!SO easy!
If you’re not a fan of rotisserie chicken deli sliced turkey breast is a great protein option. I make sure to have the deli man/woman slice the turkey very thin! I love to make turkey sandwiches (sandies) on Arnold Thins, Bagel Thins, or Deli Flats.
Snacks:Since my snack post, I’ve been making sure to bring snacks to work. Here’s what I’ve been bringing…
100 calorie dark chocolate almonds
Kind Bars Dark chocolate cherry cashew  Peanut butter dark chocolateThey taste like a candy bar and are GOOD for you!
Dole Fruit Crisp
I’m obsessed!
 throw this bowl of fruity goodness into the microwave for 30 seconds then add the crumbly topping. 150 calorie happiness
I hope this post makes up for my slacking.
Thank you for being such loyal and patient readers, I love you all!