Boy do I have a treat for you all today! For those of you who don’t know, one of my top inspirations is Danette May. She is a health/fitness expert and I have been following all that she does for the past few months. She has a lot of good stuff on her blog and facebook page, I encourage you all to check her out at danettemay.com. Yesterday I made one of her recipes with a little twist of my own, pumpkin chocolate chip bread!
- 4 eggs
- 2/3 c. water
- 1 c. melted coconut oil
- 1/2 c. honey
- 1/4 c. pure maple syrup
- 1 16 oz. can pumpkin puree
- 2 tbsp. cinnamon
- 1 tbsp. nutmeg
- 2 tsp. ginger
- 2 tsp. baking soda
- 1 tsp. baking powder
- 1 1/2c. almond flour/meal
- 2 c. oat flour
- 3/4 c. chocolate chips (70% +cocoa preferred)
Preheat oven to 350 degrees. Mix all ingredients together. Pour into greased muffin/loaf tins and bake for 1 hour.
Hello everybody! Happy Saturday!
How many of you constantly do high repetition ab routines that include sit ups, planks, crunches etc. but don’t see change in your stomach muscles? That is because you are doing it all wrong! Those repetitive ab routines can actually cause you to store fat around your belly!
The best way to get a toned core is to do an interval training routine that consists of a 2 minute strength building exercise (squats with shoulder extension, lunges and bicep curls, walking plank pushups etc.) followed by a 2 minute cardio exercise (jumping jacks, plank jacks, mountain climbers, double jump rope etc.) and ending with 1 minute of core exercises (bicycles, v-ups, chest press with leg lowers etc.). Repeat this 3 times changing the types of exercises to each category each time. Doing this routine will help you burn more calories and get your body in a fat burning mode.
There is another trick to getting great abs, it starts in the kitchen. You can do all of the exercises you want, but without changing your diet, you will see little to no change. The best foods are high proteins such as nuts, seeds, legumes/beans, eggs and greek yogurt, fruits (berries and lemon), vegetables (leafy dark greens), omega 3-fatty acids (salmon and flax seeds), spices such as cinnamon, turmeric, cayenne pepper, garlic and of course lots of water.
Don’t forget the three “D’s”: Dedication, Discipline and Determination!
As we all know, summer is officially over and school is here! With a healthy mind, body and soul, this can be a time for you to get a hold of your life and start fresh this school year. I have discovered myself this summer and have grown so much as the person I invision myself to be. To learn more for you, I researched, read, watched and found out many new things about foods, bodies and mindsets. I can not wait to share everything with you this year.
Pack a good healthy lunch to get you through the day tomorrow!
As you all know, school is starting back up next week. Just because most of us will have tight schedules doesn’t mean you can’t continue treating your body well. It all comes down to making TIME for yourself. Make TIME to workout. Make TIME to sleep. Make TIME to complete homework. Make TIME to eat clean. Make TIME to see friends. It is possible, I made it work last year. I can already feel the stress tip toeing around ready to pounce! Don’t let it! All it takes is dedication, determination and discipline! If you really want it you WILL MAKE TIME.
Stress can cause anxiety, depression, restlessness, lack of motivation, fatigue, headaches, overeating, under eating etc. I have experienced a lot of these symptoms due to stress last year, but I now have the mindset that I will not let stress in. Join me!
Here are some stress fighting foods that you should have a big supply of for school (: (Dark chocolate (60%+ cocoa, almonds, salmon, tea, spinach, blueberries, oats, avocado, oranges and milk)
A lot of us say “I don’t have enough TIME to go to the gym because I have so much school work and extra curricular activities.” That may be true SOMETIMES, but, majority of the time we are too consumed with technology to make it happen. Twitter, Snapchat, Netflix etc. get in the way of studies, sleep and workouts. You and I are procrastinating what really matters!. Try to eliminate needless distractions in your life in order to meet the goals you are setting for yourself. It’s not at all easy, but totally worth it!
Hey everyone, I am super excited to post this recipe because it is my absolute favorite dinner. I love Mexican food, especially when it can be transformed into something healthy and still taste delicious! I usually make it on a Friday or the weekend as a treat!
- Four large whole wheat tortillas
- 1 lb. 90+ % lean ground turkey
- 2 cans no salt added black beans, rinsed and drained
- 1 C. Sharp cheddar cheese
- 1 can no salt added corn, rinsed and drained
- Picante sauce
- 3-4 avocados
- Lime juice
- 3 Tomatoes
- ½ of a Red Onion
- In a food processor blend 1 can beans with ¼ of the red onion, tomato and a handful and cilantro until a refried bean texture. Set aside.
- In a skillet, brown the meat. Add cilantro, tomato, salt and pepper to meat.
- In a bowl mix the corn, other can of beans and salsa together. You can do as much or as little of the salsa. Set aside.
- Peel and pit avocados. Place into a bowl with 1 chopped tomato, ¼ finely chopped onion and cilantro. Mash and mix well. Squeeze lime juice over. Set aside.
- Preheat oven to 400. Assemble quesadillas by placing four tortillas on a baking sheet. Spread a thick layer of the blended bean mixture. Next sprinkle cheese with a little cheese. Then layer the spinach on top with meat. Fold over and place in the oven for 8 minutes, then flip over for another 5 minutes.
Cut each quesadilla into three’s or fours. Serve with salsa and guacamole!
Serves four people.
This is a major factor in why this meal is a lot more nutritious. We are eliminating all of the extra fat and focusing on pure protein! Changing to whole wheat tortillas instead of flour tortillas was the second major factor, as it decreases the amount of saturated fat and processed grains to be replaced with whole grains that are easier to digest. The third factor in making this meal a winner is that we are throwing in some good fiber filled vegetables. Colorful, healthy and yummy!
Hey guys, this next meal was very fun and delicious!
My friend and I wanted to take this one into our own hands. We made Quinoa patties with the side of a chickpea salad.
Quinoa Patties: Makes about 15 patties
- 2 c. cooked quinoa
- 2 eggs
- 1 egg white
- 1/4 c. red onion, finely chopped
- 2 garlic cloves, finely minced
- 1 c. finely chopped spinach
- ¼ c. parsley, chopped
- 1 c. oats
- ½ teaspoon cumin
- Salt/pepper to taste
- Olive oil
Preheat the oven to 400°F.
Mix the cooked quinoa and eggs in a bowl. Stir in the chopped onion, garlic, and parsley. Add the oats, cumin, and seasoning. Stir until the mixture can be formed into patties. If the mixture is too dry, add a little more egg. If the mixture is too wet, you can add more oats or quinoa.
Grease baking sheet with olive oil. Form the quinoa mixture into 2-3-inch patties (depending on the size you want). Place them about an inch apart on the baking sheet. Bake for 15 minutes, flip them over and bake for another 5-7 minutes or until golden brown on both sides.
Quinoa is one of the best vegetarian proteins to put through your body! Many think that they are just like rice by taste, but they are really seeds and relatives of spinach and beets! Because it is rich in carbohydrates it keeps you full for a while, but without any inflammation or bloating because it is gluten free! It is full of fiber to help with digestion as well. As you can tell, I use it alot and for everything!
Chickpea Salad: Serves 4-5
- 1 (15 oz) can of chickpeas, rinsed and drained
- 1/2 red bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 1/2 red onion, chopped
- 15 grape tomatoes, halved or 1 tomato chopped
- 1/3 cup pitted kalamata olives, chopped
- 1/2 cucumber, sliced and quartered
- 1/4-1/2 c. feta cheese, crumbled
For the dressing:
- 2 teaspoons olive oil
- 2 tablespoons freshly squeezed lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Place all salad ingredients into a large bowl and toss until combined.
- In a small bowl, whisk together olive oil, lemon juice, garlic and oregano. Pour over salad and toss again to well combine.
Chickpeas are also a wonderful protein source. They are part of the legume family and contain high levels of zinc, which help aid appearance. These carbs are full of fiber, which help keep blood sugar levels steady.
My mom loved the chickpea salad the most out of all the new recipes so far!