Goals

Make sure you are setting goals for yourself. I noticed, I personally lose motivation to eat right and hit the gym hard if I don't constantly remind myself of my goals. It's good to start little, it isn't too realistic to have a goal of losing 30 pounds in 3 months. How are you going to get there? It is good to make small goals,and once you reach them check them off and move on to that bigger goal of losing 30 pounds.. Start with 3 weeks lose 3-5 lbs.. VERY attainable! Next shoot for a pound a week.. REMEMBER: don't focus on that number as much as you focus on how you feel! THIS IS VERY IMPORTANT! I focused on the number when losing weight, and when I kept seeing it drop it made me feel like I was doing something right, the thing I didn't notice was that along with weight I lost muscle. TONE GOES AWAY WITHOUT MUSCLE! Ladies need to understand that it is VERY important to build muscle (tone, posture, healthier bones, sexier curves). If we have a goal to lose weight, we should also pair that goal with how many times we are going to make sure we workout in the week. ALSO, how often we will allow a cheat meal and make sure it's not getting in the way of your goals (ie. if one of your goals is to not drink for a month then RESIST drinking for that whole month).
If you don't set goals, it is too easy to go off track. We have all done the I want to lose 10 pound goal RIGHT? You eat kinda healthy and workout for a week and once you don't see a change in the number on the scale, righhhhhhht back to unhealthy habits. This time make it a lifestyle change, your goals shouldn't just be for a bikini body (that can be a good goal) but needs to dig a little bit deeper. A healthier you will have a lot more positive outlook on life and will help you stay motivated and happy!

The Inevitable Cheat Meals and Drinking

For all of you that wonder if it is really possible to eat healthy all the time, my answer for you is yes. If you were to ask me if that is normal, my answer would be NO! In my opinion, we are all human right? We want to have fun and enjoy life. Watching what you are eating all the time can definitely get in the way of your social life.
What I like to do in this case, is make room for cheat meals or nights out. Allow them, because if you don't then it may drive you a little crazy and could possibly result in a binge. I wouldn't advise you to have a cheat meal everyday, or sometimes even every week. BUT on certain special occasions allow yourself to indulge:) I try to hold off on drinking, unless ALL my girlfriends are getting together and going somewhere. I don't ALWAYS want to be the only one not drinking, but STILL don't drink massive amounts! Be classy, and sip on a lower calorie drink or glass of wine (what's the point in binge drinking anyway?).
I try to go as long as possible without "cheating" but when I do, it is PLANNED. Yes!! You heard it. If you plan your cheat meals beforehand ie. Holiday, Birthday, etc. than you won't feel guilty afterward. When you are working hard reward yourself for your hard work with other things besides food. NAILS, HAIR, CLOTHES, ETC. The special occasions you do go out, don't OVERINDULGE. Allow those few drinks, that restaurants dinner salmon, or my favorite YOGURTLAND! Don't go above and beyond though, because that's when the guilt kicks in. Don't get fries a burger a shake and then drink all night (it's not worth it). If you're at a party, you should STILL skip the chips and the junk food if you decide to have those drinks. Don't think that since it's your cheat meal you are going to eat everything in site, pick and choose.
Stay on track all week long, pack your meals on Sunday and don't allow room for slip-ups. If you do slip up THAT'S OK! IT'S NORMAL!!!!! But that doesn't make it ok to think "we'll I ruined it today, so I'll start eating healthy tomorrow". Once you eat bad, your next meal should be healthy, it will make you feel BETTER! Once your down, do yourself the favor pick yourself back up instead of continuing to kick yourself. These battles are NORMAL and we all go through them!

Thea's HEALTHY Crepe Tortilla Breakfast Wrap

I was trying to think of a delicious breakfast to make, and I thought of a breakfast burrito! I personally enjoy breakfast foods for breakfast (oatmeal, egg whites, fruit, yogurt, cereal, etc.) rather than savory breakfasts. SO I decided to make a breakfast burrito MY STYLE!
Thea's HEALTHY Crepe Tortilla Breakfast Wrap

Ingredients for crepe:
1/3 c oatmeal
1/3 c unsweetened almond milk
1 egg white
cinnamon

1. Put all 4 crepe ingredients in blender
2. Heat large skillet and spray with light cooking spray.
3. Pour blended ingredients on skillet.
4. Once edges are cooked and you see lots of little bubbles, FLIP:)
5. VOILA!

NEXT:
1. I added 1 Ralph's carbmaster yogurt.
2. A few walnuts.
3. 1/2 sliced banana.
4. a mixture of cinnamon and truvia
5. Ground Flaxseed

FINALLY! WRAP IT UP AND ENJOY(I'm sure you will)!!!

Thea's Egg White and Veggie Frittata

Thea's Egg White and Veggie Frittata

5 egg whites
1/4 c. black beans (clean excess sodium off run under water)
1/2 zucchini sliced
1/2 jalapeno sliced
1/5 medium onion chopped
1 c spinach

1. First take a frying pan and spray light pam or olive oil.
2. Sautee zucchini, onion for a few minutes.
3. While veggies are cooking set oven to 350.
4. Add in jalapeno, spinach and black beans.
5. Once veggies are a little browned put them in a medium bowl.
6. Add egg whites to bowl.
7. Spray frying pan again and add mixture.
8. Once the mixture bubbles and edges begin to harden, take off stove top and put in oven.
9. Cook for 10 minutes in oven.
10. Remove from oven, slide on to plate and ENJOY!!!

I like fresh salsa, or sugar-free ketchup on mine:)

Nutrition:
calories:173
carbs:16
protein:22

Cauliflour Popcorn

ingredients:
1 head cauliflower
1 1/2 tbsp. Mrs. dash table blend seasoning
1 tsp olive oil

1. set oven to 450 degrees.
2. chop cauliflower very small and add to bowl
3. drizzle olive oil mix, and gradually add seasoning.
4. bake in over for about 45 min until golden brown.
5. broil in oven for 2 min.

ENJOY!

Thea's Cinnamon Carrot Yogurt- with puffed wheat

Thea's Cinnamon Carrot Yogurt

1c. Fage total 0% greek yogurt
4 oz. jar baby food carrots(sounds weird but mixes well with yogurt)
cinnamon to taste
2 packets stevia

calories-160
Protein-20
carb-18

I added 1 cup of puffed wheat to mine
total nutrients

with puffed wheat
calories- 220
protein 23
carb- 30

tip: this recipe also tastes DELISH with baby food pumpkin!! add allspice, cinnamon, and nutmeg!!

Getting In The Gym: What to do when you get there

We all know it takes motivation to get in to the gym. Some days it is easier than others, but the good thing is that everyday is a new day and new opportunity to start making it a priority to go. I have already shared that there are many reasons why it is important to exercise and exercise regularly. Here are some tips on where to start off.

Cardio:
It's good to do 30-60 minutes of cardio at least 3-4 times a week (minimum). In my opinion girls tend to do too much cardio, and NEVER will see muscle tone because they ignore weight lifting. You need to supplement your cardio with weights, if you want to see tone. I along with many girls believed cardio was the one thing you need to do to lose weight, and I didn't want to "bulk up" so I stuck to it religiously. I did so much cardio, lost weight, and was still unhappy with my weight loss. I realized my results made me look skinny, but NOT toned or fit! Cardio does burn major calories (about 4x the calories of weight training) so is NEEDED when trying to maintain or lose weight.
Types of cardio workouts:
Stairmaster- beginner- Level 6 for 25 minutes
Middle- Level 7 for 30-35 minutes
Advanced- Level 8 for 40 minutes
Treadmill (steady state)- beginner-20-30 minutes level 6
Middle- 30 minutes level 6.5
Advanced option 1- 30 minutes level 7.4
Advanced option 2- 40 minutes level 7

Treadmill HIIT (High Intensity Interval Training)-
BEGINNER- 5 min warm-up. 2 min level 5. 1 min level 7.5-8. (Repeat 6 times)-18 min
MIDDLE- 5 min warm-up. 1 min level 5. 1 min level 8-8.7. (Repeat 10 times)-20 min
ADVANCED- 5 min warm-up. 1 min level 5. 1 min level 8.8-9.4. (Repeat 10 times)-20 min


Weight Lifting for Beginners:

1.Start with a program that works all muscle groups 1-3 non-consecutive days a week.
2.Warm up with 5 minutes of very light cardio (I usually power walk)
3. Choose 1-2 exercises for each muscle group and do about 3 sets of 8-12 repetitions of each exercise. After you start feeling comfortable you can add more weight.
4. If you exercise in a gym, you may want to start with machines so you have more stabilization for the movements and have less susceptibility to injuries.
5. For every 2-3 days of weight lifting you need a day with no weightlifting (cardio is ok) to restore and recover.
6. Each week try to add a little more weight to challenge yourself and build muscle (if you stay with those 5 lb dumbbells you won't see results, build any muscle, or get stronger, and NO you won't get bulky!)
Examples of exercises:
* Chest: bench press, chest press machine, pushups
* Back: Pull-ups (I use pull up machine for assistance), seated row machine, back extensions, lateral pull downs
* Shoulders: overhead press, lateral raise, front raise
* Biceps: bicep curls, hammer curls, concentration curls
* Triceps: tricep extensions, dips, kickbacks
* Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises
* Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts


REMEMBER!!!!! WEIGHT LIFTING FIRST, CARDIO SECOND!

Exercising 101

Physical exercise is defined as any bodily activity that enhances or maintains physical fitness and overall health and wellness. Some popular results of engaging in physical exercise is that it helps support weight loss or weight maintenance, boosts our immune systems, reduces risk of cardiovascular disease, improves mental health, improves self-esteem, and helps prevent depression. Exercise is very important for those who want to live long and healthy lives. There are plenty of research articles published supporting this.
There are 3 forms of exercise: aerobic (running, hiking, swimming, various sports etc.)
Anaerobic (weightlifting, sprinting, etc.)-Short bouts
Flexibility (stretching, flow yoga, etc.)
Aerobic-
It is suggested by the Center for Disease Control and Prevention that individuals should engage in 120 minutes of aerobic exercise/week to receive health benefits from exercise. This can include walking, running, hiking, swimming, playing tennis (pretty much whatever activities you like to do). The greatest benefits come from higher intensity (work rate) exercising. (Did you know that one minute of vigorous exercise is equivalent to two minutes of moderate exercise?)
Anaerobic-
It is suggested by the CDC a MINIMUM of exercising using muscle strengthening activities 2 times per week. In my opinion resistance or strength training needs to be done more often 3-6-days/ week. Girls- don’t be afraid to go in the weight room and have your own routine. Guys might stare, but don't be intimidated. A strong/confident/determined woman is more attractive to guys from what most guys in the gym tell me.

To sum things up you should workout often. You don't have to live in the gym but make sure you are being active! Go on walks or ride your bike to school if you can't make time for a run or the gym! You should do cardio AND weights (weights first then cardio)!
GET STARTED! You'll feel great, and start seeing results in no time!

The Problem with Fad Diets

No carb diets, The Master Cleanse, South Beach Diet, Cabbage Soup Diet, Cookie Diet (yes, there is a cookie diet), Liquid diets, Slim Fast Diet, Special K challenge, and who could forget the Taco Bell Fresca menu diet; what do all of these diets have in common? They are fads!! These are diets and eating patterns that promote short-term weight loss, usually with no concern for long-term weight maintenance, and enjoy temporary popularity. In easier terms to grasp, THEY DON'T LAST! The reason these diets can show weight loss is for the fact that you are eating WAY less calories than normal. Anytime you reduce your caloric intake significantly you will see temporary weightloss. Think about this; after you are fed up with the diet or lost the 5 lbs you wanted to lose, what happens next?
The answer is: you eat normal food and gain the weight back! This is because throughout your short term weight loss you never learned how to adopt healthy lifestyle choices. You can't sustain a cookie diet or drinking slimfast shakes everyday for every meal for the rest of your life, so in my opinion it's best to not waste your time and money on them in the first place. These diets are not good for you, but are great money for the companies selling you on them. Think about it after losing 5 lbs drinking lemonade cayenne pepper and maple syrup (master cleanse), and you go back to your normal eating regimine you will gain that weight back quick (within a month).

So what should you get out of this little rant?

You need to realize that it's normal. We ALL have either done one of these diets, seen someone do them, or thought about doing one. This is what our society talks about and tells us to do. Yes, Beyonce lost weight on the Master cleanse for a movie roll, but gained the weight right back. A HUGE problem with these diets is that
1. You are not eating enough calories (inhibits muscle loss)
2. You are not eating frequently enough (slows metabolism)
3. You are not getting enough nutrients or energy (protein,healthy fats, carbs)
4. They aren't sustainable

You should educate yourself about healthy foods and engage in moderate exercise on a regular basis. These diets are bad for your health and should be ignored completely!

Follow my blog for more recipes, tips, and I promise you will learn that eating whole clean meals will get you to your goals, quickly, and safely.

The Skinny on Almond Milk

I enjoy drinking milk; I heard about almond milk and noticed that many people started substituting regular milk with almond milk. I drink milk from time to time, but mostly stick to almond milk nowJ

Almond milk is made when roasted almonds are crushed, then mixed purified water, evaporated cane juice (don’t need this but even milk has it), tricalcium phosphate (Tricalcium phosphate is calcium in its salt form added as an anti-caking agent and acidity regulator. It's also used to increase the calcium content of almond milk, which, unlike cow's milk, is not a natural source of calcium), sea salt (sea salt retains minerals and elements naturally found in the sea), potassium citrate (you need potassium for proper muscle work. Your heart, intestines and your skeletal muscles all need this nutrient to function.), carrageenan (natural seaweed extract found in the ocean and helps keep the look of milk), soy lecithin (a food additive used as an emulsifier to hold everything together and has vitamins), vitamin A palmitate, vitamin D2, d-alpha-tocopherol (natural vitamin E).
Compared with other alternatives, almond milk is especially low in calories: A cup of original-formula Silk Pure Almond contains 60 calories, compared with 90 calories for a cup of original-formula Silk soymilk and 130 calories for a cup of 2% milk.

I use the Blue Diamond UNSWEETENED Almond Milk, which has ONLY 40 calories in comparison others. You can get it in the milk section of your market, in the cereal isle where the cereal, or in many natural food isles: it comes in a sealed container that doesn't have to be refrigerated until opened.

Let me know what you guys think of Almond Milk. Not the best thing to drink out of a cup, BUT in my cereal, recipes, and protein shakes it's a healthy alternative!

Thea's Guilt-free Chocolatey Yogurt Dessert

This dessert is absolutely amazing! It can be eaten for breakfast, and even a snack. When I want a little chocolate fix at night, instead of reaching for the tub of ice cream I either eat this or have a chocolate protein shake

Guilt-free Chocolate Yogurt
1c. Fage total 0%fat plain yogurt
1 tbsp unsweetened cocoa
2 packets truvia or stevia

MIX EM ALL UP AND ENJOY!!

Calories- 135
protein-21
carb-12

Optional: I usually add in chopped unsalted almonds and walnuts for a little crunch!

Thea's Cheesy Black Bean Chicken Burger

Oh my gosh! I decided to make a chicken burger for lunch today.. I went in to the fridge and I saw some black beans and immediately thought how it would taste to put them on top of the chicken burger. I then decided it may taste better to put black beans in the burger. Finally I decided why not add cheese! :) mmmmm good!!!

Ingredients:
2 slices whole wheat toast (make sure low in sugar)
1/2 small tomato sliced
1/2 c. spinach
2 tbsp. salsa
Patty:
4 oz. 99% fat free ground chicken breast
1/4 c. black beans
1 wedge laughing cow swiss cheese (cut into small chunks)
Mrs. Dash fiesta lime seasoning

1. In a small bowl mix ground chicken, black beans, seasoning, and cheese.
2. Put on grill (george foreman)
3. Toast bread
4. add tomato and spinach on bread.
5. I like to make a side of the salsa and dip the burger in there:)

Just the Cheesy Black Bean Patty:
calories-205
Protein-30g
Carb-10g

Burger: Depends on what bread you use (look for lower calorie breads 50-90 calories a slice)

Yummy Protein Pancake's

Ingredients:

1/2 cup uncooked oatmeal

1/2 scoop whey protein, I like chocolate

4 egg whites

1 Tablespoon Flax Seeds

A packet of Truvia and cinnamon to taste

1/4 cup Sugar Free Maple Syrup

Mix:

All ingredients (except Syrup) in a large bowl until blended well.

Prepare pan with light spray

Pour in a frying pan over Medium-High Heat

Cook:

Until all edges are bubbling and the center is taunt, flip and cook other side until crispy.

calories:
363
protein-41.5
carb-39

Thea's Spicy Asain Shrimp Stir Fry

2 oz. raw shrimp
1 skewer
1/2 jalapeno pepper
3 crimini mushrooms
2 oz. carrots
5 spears asparagus
1/2 zucchini
1/3 yellow squash
1 tbsp low sodium soy sauce
Mrs. Dash seasoning (fiesta lime and extra spicy)

1. Season shrimp with Mrs. Dash and put on skewer.
2. Grill shrimp (George Foreman)
3. saute veggies.
4. Add soy sauce.
5. serve and eat!

One serving
calories-145
protein-18g
carb-18g

Fresh Spring Salad

I love fresh salads!!!
1 oz. carrots
1 oz. grapes
1 stalk celery
1 tbsp balsamic vinegar
1 c. lettuce.

Chicken Nuggets- the clean way!

• 3 boneless, skinless chicken breasts weighing about 6 oz / 170 g each
• 1/4 cup / 60 ml oat bran
• 1/4 cup / 60 ml wheat germ
• 1 Tbsp / 15 ml coarsely ground flaxseed
• 1/4 cup / 60 ml almond meal
• 1/2 tsp / 2 1/2 ml sea salt
• Mrs. Dash seasoning (garlic herb)
• 1/2 cup / 120 ml water
• 1 large egg white, lightly beaten
My sweet mustard:
1 tbsp Dijon Mustard
1 packet Truvia
ketchup- sugar free heinz

Nutritional Value for 4 Nuggets

Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g

Preparation

1. Preheat oven to 400°F / 232°C. Prepare baking sheet and spray light oil.
2. Cut chicken breasts into nugget-sized pieces,and set aside.
3. mix all dry ingredients
4. Combine water and egg in a medium bowl. Dip each piece of chicken in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
6. To make crispy I like to broil them for a few minutes.

Thea's Turkey Stuffed Bell Pepper and Portabello Mushroom

4 oz. extra lean ground turkey
1/4 c. lite shredded mozzarella
1/4 c. onion chopped
1 medium red bell pepper
1 portabello mushroom cap
1/2 tbsp Mrs. Dash spices (whichever you prefer)

1. preheat oven to 375.
2. Bake pepper and mushroom for about 15 minutes.
3.In a bowl mix together ground turkey, 1/2 portion cheese (save 1/2 for later)
4. cook mixture in pan
5. take out mushroom and bell pepper.
6. stuff turkey mixture into bell pepper and on mushroom.
7. top with rest of cheese
8. broil for 5 minutes.

ENJOY!
calories-324
protein-35g
carbs-15g

Jamie Eason's Turkey Meatloaf Muffins

turkey meatloaf muffins (jamie eason recipe)YUM

1/2 tsp. ground cumin1/2 tsp. dried thyme, crushed
2 tsp. dry yellow mustard
2 tsp. black pepper
2 tsp. McCormick’s Chipotle Pepper Spice (spicy, but key to the recipe)
1 tsp. salt1 cup quick cooking oats
2 cloves garlic, minced (or 2 tbsp of garlic powder)
1 small onion, finely chopped (I get the pre chopped version or even the frozen - thawed)
2 stalks celery, finely chopped (bell peppers will work too)
3 egg whites
1 1/2 - 2 lbs. ground extra lean chicken or turkey breast (I use 3 packages)

Preheat oven to 375 degrees.

In a large bowl, add cumin, thyme, yellow mustard, black pepper, McCormick’s Chipotle Pepper Spice, salt, oats, garlic, onions and celery.Mix until well combined. Next add the ground chicken and egg whites and mix with your hands until evenly distributed. Make racquetball size portionsand place in muffin tins, sprayed with non-stick spray. Bake for 40 minutes.

Yields about18 muffins
Nutrition: 1 muffin
78 calories
2 g fat
4 g carbs
11 g protein

I like to serve these with sugar-free ketchup! DELISHH

Thea's seared scallops and veggies

4 oz. scallops
1/2 tbsp low sodium soy sauce
1 1/2 c. mixed veggies (I used trader Joe's fresh stir fry)

1. sear scallops on pan
2. add steamed veggies
3. add 1/2 tbsp. soy sauce and saute.
calories-162
carbs-10.6g
protein-21.65g

Thea's Spinach Sweet Potato Chicken Salad

4 oz. grilled boneless skinless chicken breast (I use Mrs. Dash to season)
4 oz. cooked sweet potato
2 c. spinach
1 1/2 tbsp balsamic vinegar

1.Slice chicken and veggies.
Mix together and enjoy!

calories-247
protein-29.78g
carb-27.82g

Thea's Seared Ahi Tuna with Agave Banana Walnut Crust

4 oz ahi
1/4 banana
2 tbsp. unsalted chopped walnuts
1/2 tbsp agave nectar
1 1/2 c. broccoli

1. Mush banana in small bowl
2. add chipped walnuts and agave-mix.
3. pat mixture on ahi
4. sear in pan with light cooking spray.

serve with steamed broccoli.
calories-308
protein-32g
carb-19g

Thea's Indian Egg Salad

ingredients:

4 boiled egg whites (chopped and diced)

1/4 c. cottage cheese

1 tbsp. unsweetened almond milk

1 tsp mustard

chopped green onion

chopped celery

Mrs.Dash curry powder to taste

1 tsp. salt



mix it all up and serve on whole wheat bread, whole wheat tortillas, or my favorite lightly salted rice cakes..


nutritional info for egg salad-

calories 130 carbs-8g fat-0g protein-23g sugar-4g fiber-2g



enjoy:)

Chocoffee Protein Shake

1-2 c. brewed coffee
1 scoop chocolate protein powder

I like to add sugar-free hazelnut syrup and or cinnamon:)
blend and enjoy!!!
As a snack I enjoy it with my homemade protein bars:)

Thea's Sweet Potatoe Carrot Soup

2 medium sweet potatoes

1 large carrot

1 cup unsweetened almond milk

2 tsp cinnamon

1 tsp salt

1 tsp grated orange rind

Peel sweet potatoes and carrots. Boil on stove with water ~10minutes(until soft). Dump out water. Place veggies in blender and puree. Gradually add almond milk, orange rind, salt, and cinnamon. Garnish with cinnamon.

Makes 4 servings.

When I serve I stir in about 1/2 c. water and microwave (It makes you feel fuller longer)


Calories-73 Carbs-15 Fat-<1g Protein-2g Sugar-3g Fiber-2g

protein powders

When it comes to protein a lot of people don't know what to get so here are some tips to help you find the right one for you! Tons of people who supplement their diets with protein drinks tend to get the wrong kind of stuff. My advice to you is to get a whey protein (easier for your body to digest and supply protein quickly to your muscles). You should get one high in protein(20-35g) and one very low in fat, sugar, and carbs(right after a workout ingesting fat slows down metabolism). From GNC they have a chocolate protein I really like it's called amplified wheybolic extreme 60. The serving is 3 scoops but it is not likely you should use all 3 (unless you are a bodybuilder) I usually take 1-1.5 scoops if I have it as a snack and i'll also have a piece of fruit. If I decide to use protein powder as a meal replacement shake I will blend 1.5-2 scoops with 1 c. unsweetened almond milk 1/2 banana and cinnamon.. Right now I am using a protein from Nutrishop called protein synthesis and I really like this one as well.. It's very similar to the GNC brand! Good luck and don't hesitate to ask an employee at a nutrition store to help you find the right protein;)

Protein NO-NO's:
Slim Fast- These are HORRRRRRIIIBLLLE for you! High in sugar and low in protein!!! BAD BAD BAD
Special K protein drink- This drink doesn't have a sufficient amount of protein (only 10g) and has a whopping 18g of sugar!
Trader Joe's whey- not enough protein for the amount of calories too high in carbs.

Snacks

Snacks are important!
You need to keep your metabolism going throughout the day, so it's best to frequently eat. Always have some healthy snacks in your bag or in a mini-cooler. Some of my favorite snacks.

-Homemade protein bar with piece of fruit
-an apple with either 20 raw almonds or 1TB Naturally More Peanut Butter
- 2TB of hummus with cucumber slices, bell pepper slices, celery, and carrots or with 5 Ok Mak crackers
-1 scoop of vanilla whey protein, blended with 1 cup frozen berries of any kind and 1 cup almond milk
-Think Thin protein bars if you forgot your snack at home (creamy peanut butter is my favorite)
-2 lightly salted rice cakes with 1TB natural peanut butter and piece of fruit
- 1 serving fat free cottage cheese with a piece of fruit or berries
-1 serving fat-free greek yogurt with a few unsalted nuts 1/2 cup blueberries
-1 scoop whey protein with 6oz of water and piece of fruit

Breakfast

Breakfast NO-NO's:
Flavored Coffee drinks
Sugary Cereal
muffins
donuts
pastries

Healthy Breakfast options: Pick one of each and pair them up how you like
1.Complex carb
oatmeal- my favorite in the morning
Whole wheat toast (ingredient label:low sugar)
Kashi Puffed Cereal (0 sugar)
Ezekiel Original Cereal
Joe's O's (original)
Cheerios (original)
2. Lean protein
Ralph's brand carbmaster yogurt
egg whites
Plain greek yogurt (low sugar)
Protein powder (low carb, low fat, low sugar)
3. Add a few berries, or slices of fruit
4. Add unsalted chopped walnuts, almonds, a spoonful of unsalted Peanut butter, or unsalted seeds

I usually have a cup of coffee or hot tea with my breakfast. Make sure you don't add unwanted calories in your coffee's. Sometimes as a treat I will add soy milk or non-fat milk in my coffee (tastes good and is way less calories and fat than cream)

Everyday We Have the Choice

It is very apparent that as the years go on people just seem to be getting bigger, fuller, heavier. This isn't a big surprise to any of us, since we see it everyday. What it boils down to is our everyday choices. We have the opportunity and resources to eat CHEAP (yes cheap) fruits, veggies, whole grains, and lean proteins. Instead of choosing these foods at the grocery store and packing our meals, we tend to not eat when we are busy and then gorge ourselves with what is usually fast or other sorts of unhealthy food.
Whats the problem with this?
When you don't eat often enough or skip meals your metabolism slows down. When you eat your blood sugar spikes, and if you are eating constantly throughout the day (every 2.5-3 hours) your blood sugar levels will remain consistent. By eating often and eating right, you will help speed up your metabolism and turn your body in to a calorie-burning machine. Regular and high intensity exercise is also a key factor in speeding up your metabolism.
Remember to get a complex carb, and a lean protein with every meal. Don't forget to eat healthy fats 2x a day.

What foods to avoid

Avoid Processed foods!!
Most likely if it's boxed, bagged, canned or jarred and has a list of ingredients on the label, it's processed.
List of foods to avoid:
• White flour
• White bread
• White rice
• Sugar
• Refried beans
• Tortilla chips
• Soda
• Mayonnaise
• Limit butter
• Candy
• Fast food
• Fruit juices
• High fructose corn syrup
• Lard Shortening (any kind)
• Oils
• Artificial ingredients (coloring, flavoring, etc.)
• Sodium (salt)
• Preservatives
• Cheese
• Any ingredient that is partially hydrogenated
• Any other high fat or high sugar ingredients

Clean eating in a nutshell

Clean eating is not a new way of eating. In my opinion our ancestors all used to "eat clean"; that was until we introduced all sorts of processed junk food into our diets.

• Eat 5-6 small meals a day (every 2.5-3 hours)
• Start with a healthy breakfast within 1 hour of waking up
• With every meal eat a combo of a lean protein (lean ground turkey, chicken breast, protein powder, fish, eggs, tofu, etc.) and complex carbohydrates (sweet potato, yams, brown rice, oatmeal, whole wheat bread, whole grain crackers etc.)
• Get nutrients from fresh vegetables and fruits
• Eat healthy fats at least twice a day (ie. olive oil, avocado, walnuts, almonds, seeds, etc.)
• Drink TONS of water (and herbal tea)
• Don't eat too much in one sitting
• Prepare for your day and pack a cooler with all the necessities

Thea's Cinnamon Roll Protein Bar Recipe

Thea's Cinnamon Roll Protein Bars

Ingredients:
Non-fat no-stick spray
2 scoops whey protein (chocolate or vanilla low sugar/low carb/low fat)
4 egg whites
Oat flour 1/2 c
Quick cooking Oatmeal 1/2 c
8 oz greek yogurt nonfat plain
4 oz water
1/2 c. sugar free syrup
1/3 c. stevia or splenda
1 tbsp cinnamon
1/2 tbsp baking soda
1/4 tsp salt

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.

In a large bowl, combine flour, cinnamon, baking soda, salt . In a medium bowl, mix egg whites, Splenda, greek yogurt and water until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats and stir until just combined.

Pour batter into the pyrex dish and spread evenly. Bake 25 - 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces

Nutrition: 2 small squares
110 calories
1.25 g fat
6.6 g carbs 13.6 g protein

Thea’s Chocolate Protein Bar Recipe

Ingredients:
Non-fat no-stick spray
2 scoops whey protein (chocolate or vanilla low sugar/low carb/low fat)
4 egg whites
Oat flour 1c.
8 oz greek yogurt nonfat plain
4 oz water
1/3 c. stevia or splenda
3 tbsp unsweetened cooking cocoa
1/2 tbsp baking soda
1/4 tsp salt

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.

In a large bowl, combine flour, chocolate, protein powder, baking soda, salt . In a medium bowl, mix egg whites, Splenda, greek yogurt and water until well combined. Add the wet ingredients to the flour mixture and mix well

Pour batter into the pyrex dish and spread evenly. Bake 25 - 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces

Nutrition: 2 small squares
123 calories
1g fat
11.6 carbs
15.6 g protein