Wednesday, October 26, 2011

Thea's Clean Eating Pumpkin Muffins

I want to share clean treats with everyone! Everyone needs to know that you don't need to add butter and sugar to everything to make it taste good. I think that too many people are unaware of what is in their food. It is time to make things that are familiar to our vocabulary, as well as our stomachs. Do you agree that the oil butter and sugar in most muffins may not make it taste the best? If you don't agree, try this recipe and HOPEFULLY I can help change your opinion. Eating healthy and clean can be rewarding and make you feel great... PLUS be delicious at the same time!!!

Thea's Clean Eating Pumpkin Muffins

2 Cups Whole wheat Flour
3/4 Cup Stevia
1 Can pumpkin (not pumpkin pie filling)
2 Egg whites
1/2 Cup Unsweetened almond milk
1/2 Cup Unsweetened apple sauce
1/4 Cup Nonfat greek yogurt
1/2 C. Walnuts
1/2 C. Craisins
2 Tsp. Cinnamon
1 Tsp. Pumpkin Spice
2 Tsp. Baking Soda
2 Tsp. Baking Powder
1 Tsp. Sea Salt

1. Preheat oven to 350 degrees.
2. In large bowl add all dry ingredients.
3. Slowly stir in wet ingredients.
4. Line muffin tins with liners.
5. Pour in muffin batter into pan.

6. Bake for 20 minutes, or until cooked through.

Share and enjoy!!!!!

Thea's Pumpkin Spiced Oatmeal

It is officially looking like Fall in Southern California. FINALLY! To me, this means EVERYTHING PUMPKIN:) I loooove pumpkin. To be honest I want to order pumpkin spiced latte's and eat pumpkin bread, BUT after looking at the ingredients & calories I decided I definitely am staying away from sugary store bought treats. I made this oatmeal one morning, and have made it almost every morning since the first morning I made it. Try it and tell me if this healthy pumpkin breakfast does it for you! It is filling, low in calories, high in protein and delicious.

Thea's Pumpkin Spiced Oatmeal

1 Serving oatmeal (1/2 C.)
4-5 Egg whites (I use 5)
1/2 C. Pumpkin (not pumpkin pie filling)
1 Packet truvia
Pumpkin spices : cinnamon, allspice, clove, nutmeg
Optional: Add in walnuts

1. Bring water to boil and cook oatmeal according to directions.
2. Slowly add and stir in egg whites.
3. While stirring egg whites as they cook, add and stir in pumpkin.
4. Then add pumpkin spice and optional walnuts (or almonds/flaxseed etc.).
5. Serve and enjoy!

Sunday, October 23, 2011

Thea's Clean Eating Veggie Pizza With Zuchinni Crust

Is it just me? Lately I have been noticing temptations more than ever, feels like everywhere I go. Every now and then it is normal to give in to them, but I truly believe junk food makes me feel just like that.. JUNK! I was at the market today and was walking by the spaghetti squash and thought to myself, I used to make that all the time (delicious for fall if you don't want the heavy carbs from regular spaghetti). I realized that although spaghetti sounded good, PIZZA sounded better:) I created a pizza recipe with no guilt or that sick to my stomach full feeling. Here's my recipe:

Ingredients for crust:

2 Medium zucchini
1 Bunch parsley
1 Tbsp. garlic
2 Egg whites
Salt & pepper to taste

1. Preheat oven to 450º.
2. Grate both zucchini with cheese grater, on the finest side.
3. Grab zucchini and squeeze out extra liquid over the sink (won't bind in oven if to moist)
4. Finely chop parsley, add to bowl.
5. Add two egg whites to bowl.
6. Add salt & pepper to taste, then mix with hands.
7. pour mixture on to pan (should be fairly thick).
8. Bake in oven for 10 min. at 450º.

1. Pull out of oven.
2. Spread tomato sauce.
3. Add veggies.
4. Cook for 10 more minutes at 45º.

1. Add cheese (I used almond cheese).
2. Broil for 2 minutes.
3. Take out of oven and enjoy.

For ladies: I recommend eating 1/2 with some lean protein ( Extra lean turkey breast, chicken, fish, etc.)

For gents: You can get away with eating this whole thing with some lean meat.


Thursday, October 20, 2011

Workout Of The Day: Thea's Upper Body Gym Routine

Out of ideas at the gym? I know we all don't have time to weight train everyday, so doing one day of upper-body and one day of lower body plus a few days of other activity or cardio is a great place to start. Here is what I did at my lunch hour today, proving you too can make time for activity.

These are all light weight and higher repetitions. SO shoot for the last 2-5 repetitions to burn:)

1: 10 Dumbbell bicep hammer curls followed by 10 shoulder shrugs followed by 10 lateral raises followed by 10 tricep extensions.
2: (On a flat bench)10 Dumbbell flyes right into 10 dumbbell bench press close grip right in to 10 dumbbell bench press wide grip. REPEAT 2 MORE TIMES.
3: Lat pulldown 2sets 20reps
4: 10 bicep curls followed by 10 single arm tricep extensions (ON PULLY'S) 3 SETS TOTAL
5: 20 weighted crunches followed by 10 hanging leg raises 3 SETS TOTAL
6:15 minutes on stairmaster

This can be completed in about an hour! Quick and fat burning!