Healthy Chocolate Peanut Butter Cup

Ok, this sweet tooth is killing me! I've been super creative so I don't go off and eat a whole pound of chocolate. Anyone else ever get this way? 

I decided to make a high protein treat that is super healthy!!!

Ingredients:

1 scoop chocolate protein powder

Coconut milk (how much depends on thickness)

1 tbsp almond butter ( or another nut butter)

1-2 packets stevia 

2 cupcake foils 

1. In a bowl combine protein powder with a little bit of milk. Then slowly add more milk to get the protein smooth(not chunks). Make sure to not make it "runny"

2. Pour 1/4 mixture in to cupcake foil, and 1/4 in other.

3. Place in freezer.

4. While those are freezing, in a small bowl mix almond butter and stevia.

5. Take foils out of freezer, and top with almond butter mixture.

6. Then add on top the remains of the chocolate mixture(1/4 of mixture on each).

7. Freeze for an hour, then enjoy! 

Baked Avocado Eggs

I saw a photo of these delicious eggs and had to try them! They are so creamy and delicious I definitely recommend spending the time on making this delicious breakfast! 

Ingredients:

2 free range organic eggs (local & veg fed)

1 avocado

Salt & pepper

Other spices (I tried chili powder & paprika)

Directions:

1. Preheat the oven to 425.

2. Cut open avocado and take out the pit.

3. Crack one egg in to the groove of 1/2 of the avocado, and do the same for the other 1/2.

4. On baking sheet place the avocado's with the eggs and add your spices.

5. Bake for 13-15 minutes.

Summer Grilled Salmon and Kale Salad

I recently cut out meat from my diet, just to see how my body responded. I want to test how my energy levels are, how my workout intensity is, and simply how I feel. Well surprisingly, a few weeks in to not eating animal products I started craving fish out of all things. I really try to make sure I listen to my body, so I decided to hit up whole foods and stock up on some yummy organic fresh fish. 

Today I decided to make a kale salad with a nice filet of salmon! 

Ingredients:

Salmon (organic, fresh)

Kale 

Avocado 

Lemon juice

Seeds (sunflower, hemp, or chia)

Directions:

1. Preheat oven to 350.

2. Bake salmon for 20-30 mins (I seasoned with cumin,paprika,Italian, and basil).

2. In a bowl toss kale, lemon, and avocado with your hands. This allows the kale to soften and moisten.

3. Sprinkle on quinoa, and seeds.

4. Top salad with your baked salmon.

MOTIVATION MONDAY: What "diet" works for you?

I have always toyed with the ideas of trying this diet, or that diet. What diet works for you, doesn't always work for your best friend and vise versa. There are so many diets out there that I don't even want to start listing, because it will go on forever. The most common 5 that people ask me about are:
1. Paleo
2. Juice cleanses
3. Vegan
4. Gluten-free
5. Low carb

In my opinion, there is nothing wrong with any of these. I know many can argue valid points against my opinion, but I am sticking to it. I have tried all these diets, and although I am not on them right now I can tell you first hand (I won't knock something until I try it) that they are all healthy. On every diet I bought all organic meat, veggies, fruits, grains, etc.

Does this mean they all get me the same results.. NO. Does this mean that after being Paleo I might get over meat, and try to be Vegan? Possibly. I think that when it comes to your diet (or lifestyle choice) do what works best for you and what makes you feel good. Don't do what your best friend is doing, or your co-worker just because they are trying something. BE YOUR OWN PERSON, and do you! This is your life, live it the way you want.

When it comes to dieting, at the end of the day all I reccommend is that you try to simply eat clean. Not even 100% of the time, but as often as you can. Enjoy the food you eat, and fuel your body properly!

Protein Bars: What To Look For

We all love a quick and easy to grab snack when we are busy. The advertising agencies have done an amazing job of filling our magazines and gyms with photos of delicious looking chocolatey caramel goodness. Are these really going to make us more toned, lean, and strong?

When picking out a good protein bar I look at a few things:

1. Ingredients: If I can't pronounce it I shouldn't be eating it; it was most likely created in a science lab.
2. Grams of protein: If there are less than 15 grams of protein in the bar, I usually pass it up. It's not really that great of a source!
3. When it was made: If the bar has been sitting on a shelf for months/years I don't want it. I want fresh, and real food.
4. Sugar and saturated fats: If there is tons of sugar and saturated fats, you might as well grab a snickers bar pre or post workout.

So what do I do?

Check these out. This is the only bar I have found and been impressed with. It's raw, vegan, gluten free, paleo, fresh, and DELICIOUS! Dale's Raw Protein Bars are always stocked in my house!

Pumpkin Paleo Protein Pancake

My friend Kate makes a mean protein pancake. I tried to replicate her deliciousness and I seriously fell in love! This is amazing

Pumpkin Paleo Protein Pancake
6 egg whites
1/4 C. Canned pumpkin (not pumpkin pie)
1 Tbsp. coconut flour
1 Tbsp. ground flaxseed meal
1 Tbsp. cinnamon
1 Tbsp. coconut butter (Artisana)

1. In a medium bowl mix with an electric mixer (or in my case a fork) egg whites, pumpkin , coconut flour, flaxseed meal, cinnamon)
2. Spray frying pan with non stick spray.
3. Pour mixture on pan at medium heat.
4. Flip pancake when it starts to bubble.
5. The pancake will fluff up when ready.
6. Top pancake with 1 tbsp. coconut butter.
7. Dig in!

Thea's Paleo Coconut Chocolate Chip Cookies

I am going to a CrossFit potluck tonight, and that means people are definitely aware of what's being served. Picky eaters who like to eat healthy will be looking at each recipe to make sure it's something they will eat. I hope this recipe can wow a few! It's gluten-free, free of white sugar, flourless, and DELISH!

4 organic eggs
1/2 cup coconut oil, melted
1/2 tablespoon vanilla extract
1/2 cup unsweetened almond milk
1/2 cup coconut sugar
1 cup coconut flour
1/2 cup unsweetened coconut flakes
1 tsp baking soda
dash of salt
3/4 cup semi sweet chocolate chips


1. Preheat the oven to 350°.
2. In a bowl, mix the coconut oil, vanilla extract, eggs and almond milk together.
3. In a seperate bowl, stir the coconut sugar, coconut flour, baking soda, and salt together.
4. Pour the wet ingredients into the dry and stir until combined.
5. Stir in the chocolate chips.
6. Grab a spoonful and roll into a ball with your hands then place on oiled cookie sheet.
7. Bake for about 20 minutes until lightly brown.

Raw Dessert bars

Are you going to a party and want some clean treats to share with friends? You have got to try these bars I made!

Raw Coconut Date & Almond bars

Ingredients:
2 c organic mejool dates (blended in Vitamix with 1/2c water to make date paste)
1c raw almonds ( blended or put through food processor to grind)
1/4 c raw cacao powder
1/4 c cacao nibs (optional)
1/4 c raw shredded coconut

1. First step is to prepare your date paste.
2. Grind and prepare your almonds.
3. In a medium bowl add 1/3 of date paste and mix with all your almonds (I just used my hands).
4. In a small caks pan flatten out the mixture to make your crust.
5. In your clean blender blend in 3/4 of your date paste mixture, cacao powder, cacao nibs, Pour or spoon mixture on top of your crust the flatten out.
6. Top it off with shredded coconut and maybe some more cacao nibs then cut!


Hope you enjoy! I brought these to a party, they were a hit!!!

Sweet Potato Paleo Pancake

This is the season for yummy sweet potato! I wanted to make a warming breakfast, without oatmeal. I came up with this, and thought I'd share!

Sweet Potato Paleo Pancake Recipe: 

1/2 c. sweet potato or yams (puree)
4 egg whites plus 1 whole egg
Pinch cinnamon
Pinch nutmeg & allspice (optional)

Almond butter

1. Whisk all ingredients together leaving out the almond butter.
2. Pour on to pan or griddle.
3. Flip.
4. Serve, I like to add on a tbsp. of almond butter or 1 tbsp crushed almonds

Delish:)

Review: Out Of The Cave (Paleo Eats)

Since I have gotten in to the fitness industry, I have met plenty of people on special diets. Diets ranging from Gluten-free, Lactose-free, Sugar-free, Fat-free, Low-carb, Raw, Low-calorie, Vegan, High-protein, High-fat, Jenny Craig, Nutrisystem, and the list goes on.

One diet I have been reading a lot about more recently since starting to do CrossFit, is the Paleo diet. This diet consists of vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. I know many great athletes who have seen great gains in their physiques, as well as performance.

I have kept in touch with an old coach of mine named Darrell Lutz who has his own gym called M.A.S.S. Training. I recently noticed his new page called Out Of The Cave to see what it was all about and I was pleasantly surprised. He and his friend Tombro (a chef) created this health food service for people to enjoy healthy eats at a great price!

All the food they serve is organic! From the grass-fed meat, to the fresh veggies, the tasty sauces, and even organic spices! The quality of this food can not be beat! DID I ALREADY MENTION THE PRICES? Oh yeah, it's cheap! I had the chance to try three of the most popular dishes, and they are definitely on point!

MY FAVORITE was the Chicken Curry. It is made with Organic chicken breast, spices, and veggies, served on top of cauliflower rice, or spaghetti squash. I was shocked with how delicious this one was. Not too spicy, but had a kick! I could eat this one almost every day!

The chili was killer! The chili is made with turkey breast and the flavor was awesome! I don't know how they made this so perfect, I want the recipe. This can also be served over cauliflower rice or spaghetti squash!

The Jambalaya, was surprisingly also super delicious. I personally have never been a Jambalaya fan, until now! The jambalaya is made with Organic chicken, Andouille sausage, and veggies- served over cauliflower rice or spaghetti squash.

I can't wait to try more of their healthy options!!!!

Check them out, and tell them THEA sent you

My Favorite Multi-use Raw Dip/Spread

If you know me or have read my blog I am sure you are aware of my sweet tooth. I seriously love making clean treats! Today I made, what may now be my favorite "condiment". I am going to put this sh** on everything, and I can't even wait!!!

This dip/spread can go on so many things!!

 

Ingredients:

1Tbsp. Raw Almond Butter

1 Tbsp. Raw Coconut Butter

1 Tbsp. Raw Cacao powder

2 Tbsp. Unsweetened Almond Milk

1/2 Tbsp. Stevia (optional)

 

USES:

• Spread on ezekiel bread, rice cakes, or crackers
• Spread on your favorite Protein Pancake, Homemade Protein Bar, or egg whites.
• Dip (dates, banana, apple slices)
• Blend with protein powder!

What do you think?

 

 

Thea's Banana Protein Pancake

I have made SO many different types of protein pancakes, and today is a new day that called for a new recipe!

Ingredients:
1/2 Banana (soft and mashed)
2 Egg whites
1 Scoop protein powder (I used a strawberry banana flavor this time and it actually was quite delish)
Pinch of cinnamon
Splash of almond milk or coconut milk
Optional: berries, or coconut butter

1. In medium bowl crack in two eggs and separate the whites.
2. Mash banana in with the egg whites.
3. Mix in the milk.
4. Stir in protein powder and cinnamon.
5. Spray pan with non-stick spray.
6. Pour mixture on to pan, then once ready GO AHEAD AND FLIP!!!
7. Serve when pancake turns medium brown.

8. Eat and enjoy! This morning I added a tablespoon of coconut butter on top, it was so creamy and delicious!

Thea's Raw Creamy Coconut Mango "Ice Cream"

I made a yummy ice cream last weekend, and it was a slam dunk! I wanted to try something refreshing and fruity this time around, and I am even more impressed with the outcome! I was excited to see the abundance of fresh mango and coconut at the market this week, so why not make another recipe using the two! This is absolutely delicious!

Ingredients:
1 Organic Mango
1 Organic Coconut (just need the meat, so drink the water or bottle it for a later use)
1 handful of organic raw unsalted cashews
1- 1 1/2 c. Organic Unsweetened almond milk
2-3 packets organic stevia

1. In a blender blend together coconut meat, mango, and almond milk.
2. Add stevia and cashews.
3. Blend until smooth, then pour in to plastic container with lid.
4. Freeze for a few hours.
5. Stir, then freeze again for 30-45 min.
6. Scoop then serve.

Let me know what you think!

Baked Sweet Potato Fries

I am in love with fries, but let's get real I am not trying to eat a ton of fried food! I love yams and sweet potatoes because they are rich in potassium,Vitamin A, Vitamin B, and Vitamin C. Yams are also great, because they are lower on the Glycemic Index so they don't effect your blood sugar levels as much as say a white baked potato! Try out this recipe, and see if you can switch in the fried foods for this deliciously baked treat!

Ingredients:
Peeled Yams (I cooked in bulk and used 3)
Sea Salt
Pepper
Spices (I used Chili powder, and garlic)

1. Preheat oven to 450
2. Spray a baking sheet with non-stick spray
3. Cut thin slices of yam then lay them on baking sheet.
4. Spice your yams however you'd like, heavy or light!
5. Bake for 30 minutes or until done, sometimes I like mine extra crispy and keep them in longer!

You can enjoy these as a snack, or pair them with a meal!

Thea's Raw Cacao Coconut Coffee Almond Ice Cream

Wow it sure is hot out! I want something cold and refreshing (no not a beer), but ice cream! Not just any ice cream,flavorful and guilt-free ice cream.

Knocked this one out of the park:)

Thea's Raw Cacao Coconut Almond Ice Cream

Ingredients:

3 cups organic unsweetened almond milk
Coconut meat from 1 coconut
1/4 c. Raw cacao powder
3 Organic stevia packets
1 Tbsp. Raw Almond butter
4 Organic pitted dates
2 Tbsp. Organic instant coffee
Cinnamon to taste

1. In a blender blend together coconut meat and almond milk.
2. Add in dates, almond butter, cacao, stevia, coffee, cinnamon, and cacao.
3. Blend until smooth, then pour in to plastic container with lid.
4. Freeze for a few hours.
5. Stir, then freeze again for 30-45 min.
6. Scoop then serve.

This reminds me of mocha almond fudge ice cream, just tastier:)

Thea's Coconut Blueberry Paleo Scramble

I like the idea of trying out new things. If something is clean eating, I am most likely willing to try it!

I wanted my normal protein pancakes for breakfast, but wanted to try it without oats.... Which lead me to making paleo pancakes (which turned in to a scramble with my bad pancake flipping skills).

Ingredients:

1/4 C. Coconut Flour
2 Tbsp. Coconut flakes or shreds.
4 egg whites
1 whole egg
1/3 C. Blueberries
Cinnamon
Unsweetened Almond milk
Stevia to taste

1. Heat pan on med-hi heat and spray w/ non-stick spray.

2. In a large bowl crack 4 egg whites and add one whole egg, and 2 tbsp. almond milk then stir.
2. Stir in coconut flour, and cinnamon.
3. Add in blueberries.
4. Pour mixture on to heated pan.
5. When you see little bubbles, flip!
6. When done, plate up and add stevia/coconut flakes.

Herbivore Omnivore Carnivore

Man! This whole not eating meat thing was kind of fun! Not only do I feel energized, but I have been forced to get creative with my meals! Trying new things is always fun for me:) The reason I decided to cut out meat, dairy, and animal products for a bit was to see how my body reacts to taking out all processed foods and foods that are harder on the stomach to digest (animal products). I have been living on the herbivore (vegetarian/vegan) diet for about a month now. I wanted to see if I could sustain good high intensity workouts on this sort of diet, which I could.
As my fitness competition approaches I have decided to go to an organic omnivore diet. It will be balanced and a written out diet from my coach, so I can not legally share it with you BUT I can share that it will have animal products once again.
I am enjoying this trial and error on myself, I will be able to see how my body reacts to these diets mentally and physically. My stomach isn't usually too sensitive, but we will see how it reacts to reintroducing these animal products.

Its your turn: What kind of diet do you choose to be on? Vegan ( no animal products), vegetarian (no animal meats) pescatarian ( no animal meats, just fish), organic and local eater, meat eater? I'd love to hear your story!

Via Thea