Thursday, October 15, 2015


Hi ladies!!!

The moment has FINALLY come! I have moved to a brand, new site and have rebranded with a NEW LOGO. What'cha think?

My new site is still bare because it is so very new, but feel free to check it out by clicking this link:

Be sure to bookmark my new site as I will start posting from there from now on! However, this blog will always be here and live-just in case you need to refer back to something old and useful!

Thank you for ALL of the continued support and love! I hope you all enjoy the new site!

Sia Cooper

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Wednesday, October 14, 2015

My Favorite Kitchen Tool for Meal Prepping

I am not a huge kitchen gadget gal, but there are a few useful tools that I love keeping handy. There's one tool that comes to mind that is super useful. Not only that, it helps me save money on food by preventing unnecessary waste! To be exact, it keeps food fresh up to 5x longer and saves up to $2700 per year based on buying in bulk, on sale, and preventing waste.

This is why I am crazy about my new FoodSaver® V4865 2-In-1 Vacuum Sealing System
This super tool features:
  • 2-in-1 Sealing System
  • Built-in retractable handheld sealer seals zipper bags, canisters, containers and marinates food in minutes
  • Fully-automatic operation
  • Moist/Dry food settings for optimal sealing
  • PulseVac™ button allows you to seal delicate foods without crushing them
  • Convenient roll storage and bag cutter
  • Pull-out drip tray drawer with patented, removable, dishwasher-safe drip tray
  • Extra-wide sealing strip creates a secure air-tight seal
  • One-touch marinate and accessory modes
  • 5-year Limited Warranty
I decided to put it to the test using my favorite food that tends to spoil rather quickly: AVOCADOS! 

Instead of having to mash the avocado and freeze in an air tight plastic container, I was able to seal the avocados to fit perfectly in my freezer. Not only that, the avocados stayed fresh and green, unlike the plastic containers which were bulky, took up too much space, and still resulted in frosty avocados. You can literally seal ANY food you want-even leftovers!

Learning how to use the FoodSaver® V4865 2-In-1 Vacuum Sealing System was quite simple actually and it came with a variety of different bags to use for sealing your food as well as a jar sealer and even a bottle stopper. 

The first step in using the sealer was to make a bag from the FoodSaver® Vacuum Sealing Roll. To do this, I cut the bag to the appropriate size and then sealed one end of the bag.  
The machine uses heat the seal the end. The lights on the machine will let you know when it's done sealing!
The second step is to place your food items into your newly made bag, ensuring at least 4 inches of space between the food and the top of the bag so that it seals properly. 
The third step is to prepare to vacuum seal your food by using two hands to slowly insert the open end of the bag into the vacuum channel. 
The fourth step requires you to keep holding the bag until the vacuum pump starts. The lights on the machine will show you the progress. 
When the light turns red, your product has finished sealing! Check out my avocados! They're perfectly sealed and ready to be stored inside of my freezer until I find a good use for them.. I'm thinking, homemade guacamole for my chipotle chicken bowls! 
After using the FoodSaver® V4865 2-In-1 Vacuum Sealing System, I do not see myself going back to using plastic containers for leftovers anytime soon! The easy and durable sealing made even my weekly meal prepping a breeze. It cuts down on time and money which is most important to me, as a mother. 

Disclosure: This post was sponsored by the FoodSaver® Brand through their partnership with POPSUGAR Select. While I was compensated to write a post about the FoodSaver® Vacuum Sealer System, all opinions are my own.

Thursday, September 3, 2015

The Perfect Diet to Eat While On Your Period!

The site that's related to this is not more about the picture but this is great!:
While on your period, your body goes through tons of hormonal changes. Some of these changes can leave you feeling starved, fatigued, and depleted of all of your energy.

Believe it or not, what you eat during your monthly flow can actually either help-or hurt-you!

Here is a perfect day's diet to eat while on your period to help relieve some of those annoying PMS symptoms.
Breakfast: Banana Walnut Muffins
According to many sources, bananas are a wonder when it comes to decreasing painful period cramps. The potassium found in bananas also aid in water retention which will certainly help you with that awful bloating.
Walnuts are thought to be super helpful during your period because they are rich in Omega-3 fatty acids which help with inflammation and pain.

  • 1 cup whole wheat flour
  • 1 cup rolled oats
  • 1/2 cup Stevia
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 egg
  • 3/4 cup milk
  • 1/3 cup coconut oil
  • 1 1/2 cups mashed bananas
  • 1/2 cup chopped walnuts
  1. Combine flour, oats, Stevia, baking powder, soda, and salt.
  2. In a large bowl, beat the egg lightly. Stir in the milk, and oil Add the mashed banana and walnuts, and combine thoroughly.
  3. Stir the flour mixture into the banana mixture until just combined.
  4. Line a 12-cup muffin tin with paper bake cups, and divide the batter among them.
  5. Bake at 375 degrees F for 20-25 minutes.
Mid-Morning Snack: Greek Yogurt topped with Berries
Greek yogurt is perfect for upping your calcium intake during the week of your period. It can be a great idea since calcium is known for reducing muscle cramps within your body altogether.
Berries are packed with anti-oxidants and promote overall wellness.
Lunch: Salmon & Spinach Salad
Salmon is great for PMS symptoms due to the concentrated amounts of Omega-3 fatty acids that has been known to relax your muscles thus decreasing the severity of your period cramps.
Spinach is also wonderful to eat while on your period due to its high iron content. While you are menstrating, you need a little extra iron.
  • 4 salmon filets
  • 1 lemon, juiced
  • 1 tbsp garlic powder
  • 2 tsp dill
  • 1 tsp basil
  • 2 tbsp melted butter
  • salt/pepper to taste
  • 1 bag of spinach leaves
  1. Preheat oven to 375 degrees F.
  2. In a baking pan, arrange the salmon filets. Salt/pepper each filet evenly, to taste.
  3. In a small bowl, whisk together melted butter, lemon juice, garlic powder, dill, and basil.
  4. Pour lemon butter mixture over the filets and bake for 20 minutes.
  5. Top each salmon filet on a bed of spinach leaves.
Mid-Afternoon Snack: Whole Grain Crackers with Cheese
Whole grains are great for you to snack on during your period because they keep you feeling full, which prevents overeating while your hormones are leaving you craving everything in sight!
Cheese is great as well since it is high in calcium, which reduces muscle cramping.
Dinner: Bean & Beef Stew
Red meat is a must for when you are menstrating due to the high levels of iron.
Beans are also a great source of iron, but should be eaten in moderation as they could cause gas which leads to more bloating!
  • 2 lbs gound sirloin beef
  • 2 onions, diced
  • 2 red bell peppers, diced
  • 2 tablespoons minced garlic
  • 3 (14.5 ounce) cans diced tomatoes with green chile peppers
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 1/2 cups beef broth
  • 2 teaspoons chili powder
  • 1 teaspoon dried basil
  • 1 teaspoon ground cumin
  • 1 bag frozen okra
  • 1 bag frozen corn
  • 1 bag frozen sliced carrots
  • salt/pepper to taste
  1. Heat large pot over medium-high and add beef-cook until browned.
  2. Add onions, red bell peppers, and garlic to beef; cook and stir until onion is slightly tender, about 10 minutes.
  3. Stir in tomatoes with green chile peppers, kidney beans, black beans, beef broth, chili powder, basil, and cumin into the beef mixture.
  4. Bring mixture to a boil, reduce heat to medium-low, cover the pot, and simmer, stirring every 15 minutes.
  5. Stir edamame, corn, and carrots into stew; cook until heated through, about 5 minutes.

Wednesday, September 2, 2015

Yes, You Can Eat After 7PM!

When I was newer to the world of health & fitness, I would always hear the same damn thing:

"Do not eat after 7p.m. or late at night because this will cause unwanted weight gain."

I am pretty sure that you might have heard this too, along with limiting your carbs right before you get to bedtime. But I am so happy to tell you that this is a very common misconception and, quite frankly, a big fat MYTH!

Our bodies need fuel constantly, not just when we are awake. When we're sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. 
To make things even better, studies consistently show that night time eating does not actually cause weight gain... if you stay within your body's daily caloric needs. Meaning, if you burn more calories than you consume, then you are GOLDEN!

Every night, if I am still hungry after dinner, I will literally eat a snack in bed-you can ask my husband! My go to late snack is always usually the same thing: a bowl of full fat Greek yogurt topped with granola and raw honey. It has a ton of protein which satisfies my belly throughout the night. 
But, don't get me wrong-I still eat carbs later at night if I am craving them! Why? Because there is nothing evil about having them at night! After all, calories are calories and it all works the same-regardless if you are asleep in your bed or running on your treadmill.

Now, where most people get into trouble is binging at night where too much of a calorie consumption happens. Maybe, you are so tired that you don't even notice the amount of calories that you are taking it. My advice? EAT A BEDTIME SNACK. One that is filled with protein and complex carbs. Make a little snack "emergency kit" to keep in your fridge just in case you want a little something more after bedtime!
The bottom line: Your body does not process food differently after it gets dark outside. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out with calorie counting and exercising!

Sunday, August 30, 2015

My New Favorite Fitness Accessories!

Ever have to stop during a workout to put your hair up? 
Are you tired of your bangs falling into your face?

Being a SUPER curly haired girl, my hair can be a bit tough to manage during my workouts. I have been using bobby pins lately, but I seem to lose more than I can stand. 

My friend Julie Condry from Fit Chic Headbands sent me a few fitness headbands to wear during my workouts to see how it felt. 
Julie started her fitness journey back in 2007 after her son was diagnosed with Autism. It was her way of dealing and coping with the stress. She was searching for a headband that would not only be functional, but would also look great. After coming up with a design, her mother sewed a few for her. People were constantly asking her where she got it and suddenly Julie had the idea to start marketing them to stores. This could be a way to earn extra money to pay for the expensive speech and occupational therapy that Cole needed and allow her the flexibility to stay home with her boys.

I was sent 3 of her amazing headbands and a Fit Belt, as shown below.
First, off the headbands were great quality-nothing cheaply made or thrown together. The headbands are made of a soft, stretchy fabric that actually did NOT give me a headache! I absolutely loved them because they did stay in place during my workout while most bands tend to fall or slip off completely.
Other than being absolutely cute and comfy to wear, the headbands did their job and kept my curls out of my face so I could workout in peace! I wore one to the grocery store yesterday and even got a compliment-so they are not JUST for the gym, ladies!

On to the Fit Belt! This thing is very similar to the Flip Belt that you see on some people, and I actually own a Flip Belt too, BUT I will tell you something-I liked THIS belt a lot better than my Flip Belt. First off, the patterns to choose from are adorable. Second of all, it clips in the back. Third of all, you can adjust the comfort easily. 
Why use a Fit Belt? Well, are you wanting to go on an outdoor jog and hate holding onto your keys? This will be your best friend.
Also, if you are at the gym and need something to hold your phone as your iPod plays and you're listening to music, this will be your best friend.
Same thing with credit cards, IDs, gym passes-ETC! It holds EVERYTHING!

I will actually be taking my belt to Disney with me next month.
(I am wearing the Fit Belt in Paige.)

And before I forget to tell you.. Love cute headbands for your baby? They even offer headbands for kids!!
Instagram media fitchicheadbands - Sweet Caroline came to visit today! thank you @aliciadewar !! #fitchicheadbands #mademyday #dallasmarket


Fit Chic Headbands have been featured in NBC's The List, In Touch Magazine, and can now be purchased in over 300 stores across the nation. All of the headbands are handmade with LOVE in Oklahoma.
Be sure to follow Fit Chic Headbands on Instagram and Facebook for the latest arrivals and sales!

Disclaimer: I was given Fit Chic Accessories to test, at no cost. All opinions are my own.

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