4 Ingredient Energy Balls

Sometimes finding healthy, tasty snacks can be a struggle. I know for me I hate having to spend a lot of time making something, which usually leads to me just going for a bag of chips. Recently I found a new favorite snack and it only has 4 ingredients and can be made super quick. Below are the easy steps on how to make these energy balls.

Ingredients

  • 1 cup oats
  • 2/3 cup peanut butter
  • 2 Tbsp honey
  • 1/2 cup chocolate chips

Directions

Makes about 12-14 balls

The first step is to add all of the ingredients into the bowl.

Next, stir with a spatula until all of the ingredients are mixed together well.

After all ingredients are mixed together, place the bowl into the fridge for about 20 minutes. This will allow the mixture to stiffen a bit, allowing you to roll them into balls.=

Finally, remove the mixture from the fridge and roll into about 1 1/2 inch balls. I used a cookie scoop to make sure they were all the same size, but you can just estimate or use a regular spoon to ensure they are the same size. Store them in a container, and keep them in the fridge, that is if you don’t eat them all at once!

If you try out this recipe let me know what you think in the comments below. You could try all different combinations as well! Until next time lovelies.

Smooth Sipping – Part 1

Good Morning my lovelies! In two weeks, I will be starting each weekday with a different smoothie and I would LOVE to hear your input. I have compiled a list of different smoothie recipes that I have found all over the Internet. HOWEVER, the list is too long and this is where I would love to hear your opinions.

Is there one you are interested in but want someone to test it out first? Let me know for most of these I have never heard of or tried myself. Is there one you are interested in but it is not on the list? Drop your votes or suggestions in the comments section below. 😀

Sunday, March 3rd, I will post the list of smoothies I will be prepping for the week. On Saturday, March 9th, a reflection on each smoothie will be wrapped up into one big blog post with pictures of the hopefully delicious looking smoothies (a bit hesitant on the green looking ones though). So Smooth Sipping will be a three part blog post.

Smoothie List

Orange Banana

  • 1 1/2 cups freshly squeezed orange juice (4 oranges)
  • 1 tablespoon freshly squeezed lime juice
  • 1 cup strawberries, tops removed and cut in 1/2
  • 1 to 1 1/2 ripe bananas

Peach Pie

  • 1 cup unsweetened frozen peaches
  • 1 tablespoon honey, plus more to taste
  • 1/4 teaspoon vanilla extract
  • 1/8 teaspoon ground cinnamon
  • pinch ground nutmeg
  • pinch ground ginger
  • 1/2 cup nonfat or 1% low-fat milk
  • 1/2 cup non-fat plain yogurt

Gingery Kale

  • 1 banana, peeled and broken in chunks
  • 1 cup (6 oz/185 g) frozen mango chunks
  • 2 cups (2 oz/60 g) torn kale leaves
  • 1 cup (8 oz/250 g) Greek yogurt, plain, low-fat
  • 1 cup (8 fl oz/250 ml) 100-percent orange juice
  • 1 slice fresh ginger

Honeydew

  • 2 cups honeydew melon, cubed
  • 1 cup vanilla low-fat yogurt
  • 2 tablespoons apple juice, from frozen concentrate
  • Ice
  • Honeydew melon slices for garnish

Mango, Strawberry, and Pineapple

  • 1 mango, skin removed, cut into 1-inch dice, frozen
  • 5 strawberries, stems removed, cut in half, frozen
  • 1 cup diced pineapple
  • 1 cup orange jucie

Green Morning

  • 2 cups vanilla almond, coconut, or soy milk
  • 1/2 cup whole oats
  • 1 1/4 cups fresh, frozen or canned peaches, or mango cubes
  • 1 cup ice cubes
  • 1 cup baby spinach, loosely packed
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 2 bananas

Papaya

  • 1 small papaya, peeled, seeded, and diced
  • 1 banana, sliced
  • 1/2 cup sliced strawberries
  • Pineapple wedges and/or maraschino cherries for garnish

Watermelon and Cucumber

  • One 2-inch piece English cucumber, peeled and roughly chopped (1/2 cup)
  • 3 tablespoons low-fat buttermilk
  • 1 tablespoon honey, optional
  • 1/2 small lime, juiced (1 tablespoon)
  • 2 cups cubed seedless watermelon, frozen

Sunrise

  • 1 cup chopped ripe strawberries
  • 1 cup chopped seeded watermelon
  • 1 cup chopped fresh peach
  • 1 cup raspberry sorbet
  • 1/4 cup freshly squeezed orange juice

Razzy Blue

  • 1 banana
  • 16 whole almonds
  • 1/4 cup rolled oats
  • 1 tablespoon flaxseed meal
  • 1 cup frozen blueberries
  • 1 cup raspberry yogurt
  • 1/4 cup Concord grape juice
  • 1 cup 1% buttermilk

Strawberry Oatmeal Breakfast

  • 1 cup soy milk
  • 1/2 cup rolled oats
  • 1 banana, broken into chunks
  • 14 frozen strawberrys
  • 1/2 teaspoon vanilla extract
  • 1 1/2 teaspoon white sugar

California

  • 7 large strawberries
  • 1 (8 oz.) container lemon yogurt
  • 1/3 orange juice

Pineapple and Banana

  • 4 ice cubes
  • 1/4 fresh pineapple – peeled, cored, and cubed
  • 1 large banana, cut into
  • 1 cup pineapple or apple juice

Kale and Banana

  • 1 banana
  • 2 cup chopped kale
  • 1/2 cup light unsweetened soy milk
  • 1 tablespoon flax seeds
  • 1 teaspoon maple syrup

Kiwi Strawberry

  • 1 banana
  • 6 strawberries
  • 1 kiwi
  • 1/2 cup vanilla frozen yogurt
  • 3/4 cup pineapple and orange juice blend

Recipes found at: https://blog.fitbit.com/category/eat-well/recipes/, https://www.foodnetwork.com/search/smoothies-, https://www.allrecipes.com/recipes/138/drinks/smoothies/?page=3

Bye Bye Soda

Quitting any bad habit or addiction is never easy. It takes major dedication to give something like alcohol, smoking, or in my case soda, up. I used to drink 2-3 cans of soda every day. This was not healthy at all. It became routine for me to drink soda when I had an early class, was studying late at night, or just needed a little pick me up during the day.

I hit a point where I was not only gaining weight from drinking so much sugary soda, but I could not sleep at night because of the caffeine. I knew I had to make a change or my health would start to deteriorate. I knew I would not be able to just stop drinking it all together at once, so made a game plan.

The first thing I did was start limiting myself to one can of soda a day, and I would not drink it at 4 PM. This helped me fall asleep quicker, and stay asleep. After a couple of weeks of one soda a day, I changed my plan again so that I would only drink one can a day on the weekends. After about a month and a half of this, I stopped drinking soda all together. Overall it was about a two-month process to rid my soda habit, but it was so worth it.

Giving soda up had some major effects on my body at the beginning. My body was so used to getting soda every day that when I gave it up, my body cleaned itself out. I was sick for a week, and I thought about just drinking a soda to make it stop, but I held strong and after that initial week I started feeling so much better.

I had so much energy just from drinking water right when I woke up rather than a can of soda. The thing I missed most about soda was the fizzy texture of it, so I found some healthier alternatives, that had the same feel as soda, as well as some that would give me the extra energy boost that I needed.

Ice Drinks: These drinks have the same texture as soda does, which is why I like them so much. Another plus is that you can usually get them for $1 a bottle. There are also a ton of different flavor options.

Drink Flavoring: There are many different water flavor options that are easy to stick in your purse and simply add it to the water very conveniently. You could go with a powder option or a container of liquid flavoring. I recently found energy options of these, and they taste great and give me that extra boost of energy.

You can quit your bad habit too, you just need to be motivated and willing to take the steps necessary. Let me know what habit you were able to get over and give us a follow. Until next time lovelies.

Stress Be Gone

Stress is something that most people struggle with on a daily basis. Everyone has their own ways of dealing with stress (there are also some people who don’t deal with it at all). Here are some ways to help deal with and reduce stress in your everyday life.

How Stress Affects the Body

Physical Effects: When you are stressed out chances are you will end up pushing yourself to an extreme. This could be long hours at work or multiple high-intensity workouts. There will be draining effects on your body, resulting from this that could lead to you feeling sick. Stress can also lead to overeating, which will result in weight gain, or on the other end of the spectrum loss of appetite causing you to lose an unhealthy amount of weight.

Emotional Effects: Being overly stressed can lead to emotional breakdowns or intense burst of emotion such as anger, jealousy, aggression, or even depression. This can cause strain on relationships with friends, family, or a significant other. Other signs of stress are when in public you can be perfectly fine and act happy, but as soon as you are alone you feel overwhelmed with emotion.

Relieving your Stress

Coloring

This is such a great way to unwind, and with the newly popular “adult coloring books” it makes it way more fun for us adults. I have built up my collection of these over the more recent years, and they literally make themes for anything. If you don’t want to spend the money on “professional” coloring books, you could always just print some coloring sheets off of Google images. All you need to do then is grab your kid’s crayons and unwind for an hour or two.

Bath Bombs

Taking a hot bath or shower is a great way to just chill out for a while. If you do opt for the bath, bath bombs just make it seem 100 times more relaxing. There are so many different scents to choose from and you can get them almost anywhere nowadays. You could also just add bubbles. Whichever you choose to do, it is sure to help you relieve some stress.

Dance it Out

Fellow Grey’s Anatomy fans will understand this one. Whether you’re in your living room, kitchen, or in the middle of surgery, when it’s all just getting to be too much take a minute, and dance it out.

Journaling

Finding a nice quiet place and writing all of your worries down can be a great way to let it all out. Whether writing about what is stressing you out that day, or just talking about your day, in general, it is a good habit to get into. I’m someone who doesn’t like to talk about my problems with someone else face to face, so writing it out helps me to release some stress, and forget about it afterward. Plus, it’s an excuse to go out and buy a cute notebook or journal.

Yoga

This is a great way to relax both the mind and body. You could spend 20 minutes or an hour with this one, whichever fits best into your schedule. You can buy disks from Amazon, or you could look up some yoga routines on YouTube. A bonus is you are also getting a workout in with this one! You can also check to see if your local gym offers any yoga classes.

Spa Day

You can do a DIY spa day at home, or really treat yourself and go to an actual spa, both are sure to relieve that extra stress you have been feeling. You could buy a couple of face masks and a new nail polish color and cancel the rest of your plans for the day.

Oils

Essential Oils can be a great, simple option for relieving stress. If you get a diffuser you can have that going in the background of your everyday life. Lavender is a great scent option as it is very calming and can help you feel more relaxed. I use my diffuser with lavender oil at night, as it helps me fall asleep quickly rather than tossing and turning.

You Time

The most important tip to helping release stress is taking time for yourself. It’s okay to take off of your jobs a couple of times a month or go out by yourself on the weekend. Take a day to go shopping, out to lunch, or even just alone time at home reading.

Tell us about your favorite stress management tips below and give us a follow so you can see the rest of our posts. Until next time lovelies.

Tame the Mane

While working out and eating healthy are great ways to stay young and love your body, it is easy to forget about your long (or short) beautiful locks. Whether you have long flowing hair, or are rocking a pixie cut, here are some tip to keep your hair as healthy as can be.

General Hair Care

Condition: Keeping your scalp conditioned allows your hair to grow

Healthy Trim: Getting a healthy haircut and trimming the split ends every couple of months helps keep your hair healthy and allows it to grow

All Natural: While changing up your hairstyle every couple of months can be exciting, it is so harmful to your hair when you dye it all the time. If you are going to dye your hair once in a while, go into a salon and have it done, do not use the box stuff from stores. The professionals know how to make it look good, and their dye will most likely be better for your hair than the box stuff.

No Heat: Everyone wants to get all dolled up once in a while, either curling your hair if it’s naturally straight or straightening your hair if it’s naturally curly. Whichever you choose to do, try to limit the amount of heat you are using on your hair as it can permanently damage your lovely locks. Doing it once every couple of weeks is fine, but do not make this into a daily habit. Another heat factor to avoid is hair dryers. Give yourself enough time in the morning for your hair to air dry, rather than having to use a blow dryer and damaging your hair.

Switch up Shampoo: It is recommended to switch your shampoo every few months. This is because your hair will get so used to the different ingredients in certain shampoo that it will stop helping it grow. So once you finish a bottle of shampoo, instead of buying the same kind, try a different brand. Some people also will keep two bottles and switch back and forth between the two every other week.

Curly Hair Tips

Condition Wash: With curly hair, it is not always wise to use shampoo every time you wash your hair. Even if it says for frizzy, curly hair, it will end up drying out your hair. So, to counter this, just use conditioner on your hair every other wash. It will help prevent it from drying out and breaking.

Avoid Towel Drying: Tousling out excess water with a towel will create a frizzy mess. Instead, use a t-shirt to gently squeeze out leftover water after running a brush through your curly wet locks.

Use a Comb, Not a Brush: The large gaps between the teeth on a comb gently separate curls and can give them a little more bounce. Brushes will pull and instead of allowing strands of hair to stick together to give a smoother, thicker curl, you will have a frizzy mess.

Straight Hair Tips

Tangle Prevention: Using a wide-toothed comb while still in the shower before rinsing your conditioner can help to prevent tangles. Once out of the shower, it is best to just use this same comb, or your fingers, to gently comb through your hair. By not using a crush on your wet hair, you can avoid breakage.

Avoid Product: Too much product on straight hair will make it look weighed down. If you want some extra volume only use a small amount of product for this.

Static Control: If you live in a colder climate you know how tough winter can be for straight hair. In order to help prevent static while wearing a hat and brushing your hair, purchase some static guard. You can spray this on both your hairbrush and the inside of your hat in order to help control the frizz.

Cuticle Care

adult-beauty-brush-973405.jpg

If you are anything like me you love to have your nails done.  You may paint them yourself or you may be someone who goes to the nail salon every three weeks to get gels or acrylics.  Whichever you may do, it is important to take care of your nails as the acrylics, and even just polish can be harmful to them.  Here a couple of tips to help keep your nails in tip-top shape.

Fake Nails

I’m speaking from experience on this one.  If you decide to get acrylic nails when it’s time to take them off go back to the salon and have them do it for you. They may charge a small fee, usually around $10, but it is way easier than trying to get them off yourself.  I have searched every corner of Pinterest looking for “easy ways to get acrylics off”, and they never seem to work.  I usually end up ripping part of my real nail off along with the acrylic and have started just paying the place I got them done to do it for me.  It saves me a lot of time and pain.

If you are someone who likes to get acrylics on pretty frequently, it is easiest to get them filled when they start growing out, rather than having them take them off and start over.  A lot of salons will also charge you less when you are getting them filled along with a color change since they do not need to go through as long of a process.

Natural Nails

More recently I have just been using nail polish on my nails.  This is not as bad for your nails as the fake ones are, but there are some steps you can take to protect your nails when using polish.

The first suggestion is to always use a base coat under your actual nail polish.  This will put an extra layer of protection on your nail, so it is less likely to become damaged.  Another important thing is when you do take your nail polish off, do not apply more for a few days, 3-5 usually, to allow time for your nails to regain some of their strength.  If you have nail polish on constantly, it can cause your nails to get a yellowish tint to them, and nobody wants that!

Some people hate having super long nails and when they cut them they get them as short as they possibly can.  Although long nails can be annoying, you shouldn’t cut them super short as it will make it easier to get a painful ingrown nail.  When cutting your toenails make sure to cute them straight across and do not curve it, if you curve them it will be more likely for an ingrown nail, or tears on your nails.

Nail Care Tips

  1. DO NOT CUT YOUR CUTICLES.  This can break them down permanently, which leads to overall unhealthy nails.  Instead, if they are getting too far up on your fingers for your liking, soak them in warm water for a couple minutes and then push them back using a rounded, wooden rod.  You can find these at Walgreens.
  2. If you do file your nails after trimming them, it is best to use a glass file rather than a metal one.  The glass ones stay cleaner, which means for healthier nails.  When filing your nails keep filing in one direction rather than going back and forth to prevent your nails from tearing.
  3. Taking nail vitamins can make them both stronger and longer.  I typically take the vitamins that are for hair, skin, and nails, and I did see a difference.  I usually use the ones pictured below, however, there are many different brands out there.  They are usually priced around $15 for these specific ones, but I have seen the gummy version for cheaper.  If you shop around there are plenty of different options.
    hair skin nails.jpg

4. Using hand lotion or moisturizer every day will help improve nail health.  It specifically helps the cuticles, and with healthy cuticles, you will have overall healthy nails.

I hope these tips will help you guys out as well.  Be sure to give us a follow to keep up with our future health and beauty tips.  Until next time lovelies!

Fruits, Veggies, Omegas Oh My!

Going to restate the obvious here. Poor dieting hurts vital organs, affects metabolism, and more often than not, leads to weight gain. It’s something we all know and has been preached to us many times by doctors.

But, what I have never been told is that is affects the largest organ on your body. Skin. A poor diet affects the health of your skin as well as how it ages.

Pucker Up That Fishy Face

I remember when I used to say ‘Here fishy, fishy, fishy. Come and bite on my hook’ as a kid, well now I mean it! The omega-3 fatty acids that are found in fish (e.g. salmon) reduce inflammation and helps moisturize skin. If I had known this in high school, less money would have been spent on retouching my photos to reduce redness and hide acne but I wasn’t much of a fish person back then.

Eat Those Tiny Green Trees

I knew broccoli was one of my favorites for a reason. Besides being a good source of vitamins and minerals that are important for skin health, broccoli holds a compound called sulforaphane. This compound is a powerful agent to protect skin against sun damage in two ways. One, neutralizing harmful free radicals and two, switching on other protective systems in your body.

The Super Food

Avocado has been a major trend in the health world for a while now and there is a reason for that. These large berries (yes, they are berries. Mind blown!) are high in fats that benefit many functions in your body. So what does it do for the skin? The fats provided in the avocado are essential to keep your skin flexible and moisturized. This super berry is also a great source of Vitamin E, which many American do not get enough of. 

In total, including the three above, there are twelve foods that benefit your skin. Unfortunately I could not list them all otherwise, you would be reading a book. SO, for all you lovely readers, I included a link to the article where I found this information.

https://www.healthline.com/nutrition/12-foods-for-healthy-skin.

Also, feel free to click that little follow button. Until next time lovelies!

Who Else Wants to Enjoy Their Workouts?

When people say they love working out, you always ask about their routine…and it turns out to be crazy. So crazy that if you tried it you would surely die. The first thing I ask is ‘how can you enjoy that?’. At first, they didn’t. They hated it but they stayed focused on their goal, walking away from each workout with a major sense of accomplishment. And now, it is like breathing. However, in those grueling early days, there were a few things to help them get through to the next day.


Setting the Mood

Finding the right music for your workouts is important. It helps you get into the mindset of ‘yes, I can do this’ and gives you a positive outlook. It does not have to be one specific type of genre either. Country, pop, rock, heavy metal, it all depends on your personal preferences.

I have a mixed playlist for different types of workout days. I like to listen to different music depending on the type of exercise I will be doing. For example, if I am running that day, I like to listen to songs that keep me running and that are upbeat. While if I am lifting weights, I like to listen to hard core songs that empower me to keep me going until the end of the workout. Some of my favorite workout songs are:

Running

  • Classic- MKTO
  • Finesse- Cardi B
  • Pretty Girl- Maggie Lindemann
  • FRIENDS- Marshmello and Anne-Marie
  • 90’s Country- Walker Hayes
  • Why Wait- Rascal Flatts

Weights

  • Eye of the Tiger- Survivor
  • We are the Champions- Queen
  • Radioactive- Imagine Dragons
  • Bad at Love- Halsey
  • Gunpowder and Lead- Miranda Lambert
  • Before He Cheats- Carrie Underwood

Floor Cardio

  • Better When I’m Dancing- Meghan Trainor
  • Sorry, Not Sorry- Demi Lovato
  • No Excuses- Meghan Trainor
  • Don’t You Worry Child- Swedish House Mafia
  • T-shirt- Thomas Rhett
  • T-R-O-U-B-L-E – Travis Tritt


Buddy System

A lot of times the hardest part about getting into a healthy lifestyle is finding the motivation to do so. If you are able to find someone who is willing to work out with you, you will always have someone to hold you accountable for getting in that workout or going to the gym every day. If there is someone else involved, you are less likely to just put the gym off or say “I’ll do it tomorrow”. Having a workout buddy also makes the workout itself much more enjoyable, you can have someone to talk to and also new ideas for workouts!


Know Your Limits

There will be those die-hard gym people and are normally the first thing you see when you walk into the gym. How can you not? The girl squatting an amount of weight that would break your legs or the guy full out sprinting on the treadmill for the past twenty minutes. But remember, they did not get there overnight. There are people who go in and automatically go above and beyond what their body is capable of at that point in time. It does more harm than good.

Start out easy. Yes, compared to those gym beasts, it will look so simple that a child could do it but it is essential.

Focus on Yourself. Don’t compare yourself to anyone else at the gym. Everyone, there is at different levels and has different end goals. Do what works for you, and never feel like you’re not working as hard as anyone else there. You are there working out and that’s what matters.

Water. Water. Water. It speaks for itself, stay hydrated in order to prevent muscle cramping, pains, spasms, or slowed growth. Drinking plenty of water can also clean out toxins from your body which will help with natural weight loss.

Set goals. It will help you track your progress along the way. However, setting them weekly or bi-weekly is better than day to day. You won’t see an overnight difference, other than sore muscles. So maybe for the first week(s), your goal would be to run for five minutes out of your total cardio time.

What’re your must-have songs for your workout playlists? Share them in the comments along with any other workout tips you have!

Welcome to Wisco Girl Curves!

Hello Everyone!

Thank you for visiting our blog. We were inspired to create this by our desire to start changing our lives and habits in order to become healthier and more confident with ourselves.

First off, allow us to introduce ourselves.

Hey everyone!  My name is Hana.

I am currently a full-time college student studying Digital Marketing.  I have definitely gained the Freshman 15, and am now working on losing that again and getting back to my pre-college weight.  Being in school and working a part-time job, does not give me time for much else.  I am hoping to change up my diet and substitute my junk food go-tos for healthy options instead.  I prefer at home workouts over going to the gym, so hopefully, we can discover new ways to be active together!

Hi guys! My name is Kelly.

Five years ago, I had a beautiful baby girl. However, I found that getting back to pre-pregnancy weight is harder than I thought. It does not help that most of the time I turn to unhealthy choices for food but with going to school, working, and being a mom, it is very convenient. However, I am very excited to take steps to change my lifestyle and making healthier choices. I am very much looking forward to sharing my journey with all of you!

Hello lovely people! My name is Abby.

I am currently a full-time special education teacher. I just graduated last May from UW-Madison, so this is my first “big girl” job. I used to be very athletic in high school and college, but in the last few years, the idea of working out and staying healthy has dwindled. I decided that this would be the year to change my life around. I’m excited to take this journey, and have you all along for the ride!