Workout of The Day: Make Your Circuit

What a great day to workout! No seriously! It's already Thursday!! It is another short week and another long weekend! Take time today to get in some exercise, especially because today's workout can be done anywhere! All I want for you to do is pick your 8 favorite exercises (with what you have) and make an exercise circuit.

The goal is to perform 1 minute of all of these exercises back to back.

1. Squats
2. Jumping jacks
3. Pushups ( or knee pushups)
4. Step ups ( on a bench a box jump or a picnic bench)
5. Planks (on forearms or straight arms)
6. Tricep dips (on bench or chair)
7. Walking lunges
8. Mountain climbers

Repeat 2 more times (3 sets total)

This is designed as a full body workout, keeping your heart rate elevated! This shouldn't be easy! If you don't have the desire to try some of these exercises you can swap them with ones you do like ie. Swap jumping Jacks with jumping rope.

Bring a stopwatch and make sure you don't cheat:) Take water breaks when needed.

Get Back To It: Motivation Monday

Why does it always take a holiday or a weekend to get us all so motivated on Mondays? We all put off things in our lives and say "I'll start Monday". Well guess what? TODAY is Monday. I have a challenge for you all.
Start writing down those things you put off until Monday. First goal is to try to not put them off until Monday (ie. Diet, workout, laundry, getting gas, grocery shopping) and finish them one by one. Next goal is to ACTUALLY do them by Monday. Really instead of saying you will do something, DO IT. You may realize that holding them off actually takes a lot of energy out of you and can make you feel your days aren't as efficient. Get them done and boost your confidence. Third and final goal is to try to look at this Monday as a day to set the tone for your week!

Rock your Monday!

Workout Of The Day: Park Workout

Good day y'all! What a morning for me! 8 am day after Christmas workout with my mom and two cousins! We went to coyote hills and it was freezing! My mom and cousin Cody walked and talked while Cassie and I ran and did a park workout. It felt really good to get out in the crisp air with family and be active! Here's a quick park workout you can do anywhere.

Park Workout:
Run or walk to a nearby park.
Stretch
Use picnic bench:
1st set repeat 3 times
- 20 incline pushups on bench (want more difficulty: try decline)
- 20 bench dips
- 20 step ups
2nd set repeat 3 times
- 50 box jumps
- 20 lunges (10 switching each leg on bench)
- 20 pop squats( jump out with a wide squat, jump up pushing feet together)
- 50 jumping jacks

Now that your heart rate is nice and elevated run (or walk) back!

Day After Christmas Guilt

Who is feeling like the last few weeks of treats/drinking has taken a toll on you? For me personally, I notice a difference right away in My energy level and mood even after one or two treats a day. Let's start today with some positive thoughts to keep us moving forward!!!
- Today is the first day of the rest of your life- What happened yeterday is in the past and to ve frank; you can't change that. You can either remember it and be discouraged, or you can look at it and move on in a more positive direction. Time to make a healthy start to a healthy day, hopefully a healthy week, turned in to a month, creating habits turning in to a lifestyle you carry on throughout the years. What better time than now?
-It takes 2500 calories to gain or lose a pound- On top of what your metabolic rate is (what you burn just by breathing and being awake) you must consume an extra 2500 calories to gain a pound, you also must cut or burn 2500 calories to lose a pound! SO one bad day won't kill you! Just remember to balance bad meals with a few days of really healthy ones! I like to think- you can have your cake (from time to time) and eat it too!
- Motivation is what gets you started, habit is what keeps you going- Today I'm sure you feel kind of like crap if you ate and drank too much (just the motivation you need to help you make the healthy change your body needs). Now it's time to listen to that gut feeling (no pun intended) and get a movin'. Motivate yourself everday and look for the motivation in everything around you to help you push closer to reach your goals.

Merry Christmas everyone!
Thank you all for supporting me and allowing me have this outlet to share my passion!

Christmas Cheer

Cheers to Christmas! This year I wish you all the best and amazing times with your families. Just relax and enjoy this time! Family and friends are more important than anything in the world! Happiness is always better shared! I hope everyone eats good, walks a little, and celebrates with a glass of joy (my choice tonight will be a little bubbly with pomogranate)! Merry Christmas all!

Peanut Butter Dark Chocolate Bark with Chopped Dates, Almonds, and Pretzels

Ok I guess I am biased, but this dessert is by far my favorite. I wanted something sweet for the holidays and to be honest didn't want to feel the guilt that comes with it. I am not claiming this as guilt-free but dark chocolate almonds and dates are good for you! This is way healthier than all the other cakey frosted stuff around this holiday season! This quick and easy recipe can gift 6 bags of treats;)

ingredients:
Ziploc size bag of peanut butter morsels (about 2 c.)
Ziploc size bag of dark chocolate morsels (about 2 c.)
1 scoop or LARGE handful of dark chocolate pretzels ( or regular pretzels)
8 dates chopped
1 cup almonds chopped
1 cookie sheet
tin foil

steps:
1. Boil water in large bowl on stovetop 3/4 full.
2. In the large pot place smaller pot in (but not under water) and in that small bowl add peanut butter morsels. Stir until melted smooth.
3. On cookie sheet lay out tin foil.
4. Pour peanut butter on foil and spread evenly.
5. Layer 1/2 your mixture of crushed almonds, dates, and pretzels.
6. Wash out smaller bowl, add chocolate morsels and stir over larger pot of boiling water until smooth.
7. Pour melted dark chocolate on top of your sheet of goodness.
8. Add other 1/2 of mixture on top.
9. Let cool in fridge for 45 mins.
10. Break apart and bag up or serve!!

I just love Xmas!!!!!!!!!!!! Mmmmmmmm

3

Walk Your Way Thin

Worried you are going to gain that extra winter layer over your tummy? Aren't making your gym workouts regularly enough? START WALKING! Yes, walk. Walk to coffee, walk to the grocery store, walk to talk on the phone, walk to work, walk to school, walk after you eat, walk at your lunch break. Doing this simple activity has many healthy benefits. Walking increases heart health, bone health, reduces risks of Type 2 diabetes, helps you manage a healthy weight, and reduces risks of getting depression. Let's stop being lazy and take some more time to just simply WALK!

"Walking is man's best medicine."
-Hippocrates

Restaurant Review: True Food Kitchen (Newport Coast)

To my surprise, my roommates planned an amazing dinner out for my birthday. They chose to introduce me to the delicious eats and tasty cocktails of True Food Kitchen in Newport Beach, CA. This restaurant has been on my mind for a while now, and my birthday was the perfect excuse to go try yummy eats. This restaurant menu is based on Dr. Weil's Anti-Inflammatory diet. You don't have to worry about your food being slathered with butter or cream at this restaurant. The food is mostly local and organic, and to be honest you can tell all the food has much more flavor in comparison to your neighborhood grill.

Appetizer:
We tried the Today's Raw Fish which happened to be Albacore Tuna. This came with some light sauce and Jalapeno on top. We discussed how delicious it was, but to be honest it was very small. The slices were thin and we each got about two pieces of fish. Next time, I want to try the Roasted Beet and Mozzarella Agrodolce.

Salad:
All four of us wanted a small salad so we ordered two Harvest Chopped Salads and had them split the plates. It was the perfect little portion for us all to try. This salad had squash, apple, pomegranate, walnut, goat cheese, mixed greens, and Balsamic Vinaigrette. I would definitely order this again!

Entree:
I ordered The Pan Seared Seabass but substituted the Seabass with Salmon. The Salmon was atop of Brussel Sprouts, purple potatoes, mushroom, and Umami. This was seriously my favorite meal I have had out in months! Every bite was flavorful and light! My roommate ordered the same thing with Seabass, and she was just as ecstatic about her meal!
My sister ordered Red Chili Shrimp which came with Sesame Noodles, Gai Lan, Red Spinach and Shiitake Mushroom. She said it had a spicy kick and hit the spot!
My other roommate got the Turkey Bolognese and she said it was amazing. Turkey and brown rice noodles:)

Dessert:
They brought us out a FREE dessert for my birthday. I got the Flourless Chocolate Cake with Vanilla Ice Cream. This was the perfect way to end an amazing dinner. The dessert was petite and just the right amount of sweet!

Drinks:
My favorite drink was the first that I tried, it is called Flower Child-Organic Gin, St. Germain Elderflower, Honey Lemonade, Pineapple Juice, Mint, and Fennel. I liked how light it tasted and the mint almost made it like a lighter mojito!

My sister ordered Spontaneous Happiness, besides ordering it for its amazing name the drink was a concoction of Ginger and Vanilla infused Sochu (I believe a japanese style vodka), St. Germain Elderflower, and fresh lime. Her drink was a little smaller, but it was DELICIOUS. I was surprised with how amazing the drinks were here. I think the reason they tasted so great was because they weren't too strong.

I tried one more drink Cucumber-Citrus Skinny Margarita- This margarita knocked my socks off! I LOVED that the margarita was refreshing like I wanted it to be, but was NOT syrupy or too strong. I enjoyed the light flavors and the infused citrus aftertaste.

My sister then tried The Prana- Belvedere, Coconut Water, Grapefruit, and Clementine. This was super tasty! Not only was it beautiful but the taste was ON POINT. The mixologist knew what he/she was doing when they invented this one. I would recommend this for any girl; pretty, pink, and sweet.

True Food Kitchen has a very modern design. I thought it was cool to see a restaurant try something completely new. Next time, I want to sit by the fireplace on their patio (I forgot a big jacket this time). The bar top looked like a fun place to eat, but we decided to be seated at a table and we enjoyed ourselves very much!

Check out the restaurant True Food Kitchen !

Tips To Stay Healthy During The Holidays

1. Drink TONS of water.
2. Get active as much as possible (skies the limit). Walk, run, hike, gym, swim, bike, jump around, etc.
3. Start off your day right. We have all heard it is best to eat breakfast to jump-start our metabolism in the morning, to help us not overeat throughout the day, BUT ALSO if we start off healthy I BELIEVE we will be less inclined to crave junk.
4. Eat something before you go out to a party. If you go starving, because you wanted to fit in to that little dress you are most likely going to overeat at the party. Eat throughout the day 5-6 meals.
5. Fill yourself with veggies and protein before reaching for the holiday treats/ heavy carbs/etc.
6. If you drink alcohol. ( FIRST try wine or champagne, then hard alcohol mixed with no sugar added juice or soda).
7. Don't deprive yourself. OK, you may think I wouldn't say this. BUT this is your life so have a few treats:)

Remember: This is your life, have fun and live healthy. Happy Holidays!

The Lovely "Inevitable" Holiday Weight Gain

"My Winter Coat", "It's just because I'm not tan anymore", "It's not like I have to wear anything tight", "I love comfort food too much", "I'd rather stay bundled up then go to the gym".

Don't we all make these excuses from time to time? I will be the first to admit that I do. The holidays are here, and it is really easy to pack on the pounds in such a short window of time. The temptations seriously seem like they SPEAK to me, how about you? Pastries, baked goods, sugary coffees, heavy meals, and carbs all seem like they are in close vicinity. BUT lets take a step back and remember why we don't need all these things (or as much of them as we are tempted to eat).

I definitely know that when I eat too much of something I know is bad for me, it not only effects my stomach (literally sick to my stomach) it also effects my mood (I become disappointed I "let myself go").I have realized life is about balance, and indulging in yummy food (even if it isn't 100% nutritious) is alright to do from time to time. The key is not OVER-INDULGING and also NOT indulging too frequently.

Make sure you are working out, but don't think that working out 4-5 times a week means you can eat everything in sight. Make all your meals you know you can plan, that you choose wisely (lean proteins/veggies/healthy fats/etc.) If you plan your week around healthy meals then a treat or two won't kill you.

The best part about this all is you can sort of "have your cake and eat it too", because if you plan for a treat at a Christmas party then it won't effect your weight. One treat or even 3 can keep you in maintenance.

Enjoy your life, you only have one to live.

Sugar-Free Pumpkin Pudding

I wanted to make a "lighter" dessert this year for an after thanksgiving turkey sandwich party we had at our house. We have had enough food to fill us, no pies needed! I made this easy 4 minute recipe, because my mom needed something quick! Try it out and see if you like it too!

1 Big Can of pumpkin (not pumpkin pie filling) (you can use two smaller cans also)
2 Big Boxes of sugar-free butterscotch pudding (or 4 small boxes)
3 Cups Unsweetened almond milk (or soy milk/ non-fat milk)
1/2 C. Crushed walnuts
1 Tub fat-free whipped topping

1. Mix all ingredients in big bowl.
2. Refrigerate at least 1 hr.
3. Serve and enjoy.

Thea's Thanksgiving Tips:

Thea's Thanksgiving Tips:
1. Start your day with a morning workout. A run, hike, or walk with
your family could be fun!
2. Drink tons of water! This helps you recognize real hunger versus
thirst/dehydration.
3. Eat veggies and protein first then go on to bite at the heavier
foods. (ie. By filling up on tons of mashed potatoes/gravy/bread rolls/
stuffing you are more likely to consume more and get less nutrients
from these).
4. Grab a smaller plate and utensils. (this helps you not overSTACK
and slow down when you eat).
5. Bring healthier options that still taste amazing (sugar-free mousse
or pudding, homemade healthy cake, cookies, dark chocolate)
6. Eat throughout the day, and don't eat like you've never seen food
before ( most likely there will be leftovers tomorrow).
7. Enjoy your meal and a slice of desert(don't deprive yourself,
hopefully you've been eating clean and deserve a holiday treat).
8. If you're planning on drinking. Sip on water between beverages. Also stay away from high-calorie add-ins if you are making mixed drinks. TRY: Brut Champagne, Unsweetened Cranberry Juice, With a few cranberries in the glass.

Thea's Turkey Stuffed Baked Acorn Squash

It's about to be thanksgiving. To me I think of cranberry, squash, turkey, cinnamon, apple cider, etc. I thought I would take a risk and try a "out of the ordinary" recipe. These flavors of Thanksgiving all in one turned out to mix extremely well. This is a comforting, and filling meal. This meal is so nutritious, you would never expect all that flavor to come through so well!

Ingredients:
1 Medium Acorn squash
10 Oz. Extra Lean Ground Turkey
1 1/2 C. Spinach
1/4 White onion chopped
1/2 C. Chopped mushroom
1 tsp. Cinnamon
1 tsp. Garlic
1/4 C. Unsweetened Apple Juice
1/4 C. Unsweetened cranberries (dried are ok as well)
2 Tbsp. Slivered almonds

1.Preheat oven to 450 degrees.
2.Using a strong chef's knife, cut the acorn squash in half, lengthwise, from stem to end. Use a spoon to scoop out the seeds and stringy stuff in the center of each half.
3. On baking pan fill with 1/4 in. water, then place each half in a baking pan, cut side down.
4. bake for about 25-30 minutes or until soft.

WHILE THAT IS BAKING.

1. In large pan on the stove top, add spinach, garlic, onion, mushroom, cinnamon, unsweetened apple juice, cranberries, and almonds.
2. Let them reduce until spinach and mushrooms are cooked.
3. Add Turkey and stir until cooked through.

NEXT

1. Take acorn squash out of the oven.
2. Drain the water, and flip open sides of squash up.
3. Spoon turkey mixture into acorn squash and fill squash.

4. Add in to oven for about 8-10 minutes.
5. Remove from oven, plate up, and serve.

Thea's Healthy Ahi Burger with Avocado and Cilantro Lime spread

Thea's Healthy Ahi Burger with Avocado and Cilantro Lime spread

I got a little tired of turkey, chicken, and egg whites this week! I decided to take a little risk and try a little something new. AHI BURGERS:) I usually put hummus or something as a spread, or an aoili (but aoili is super unhealthy loaded w trans fats). I made up a recipe that ended up amazing. To be honest, one of the best recipe's I've made yet!

Serves 2
Ingredients:

2 4-5 Oz. portions of Ahi Tuna (wild caught)
Mrs. Dash lemon pepper seasoning
4 Slices bread (I used 50 calorie Flaxseed bread from Sprouts Market)
1/2 Avocado

Spread:
1/3 C. 0% plain greek yogurt
1/2 Tbsp. Garlic
1 tsp. grated ginger
1/5 Chopped white onion
Juice from 1/2 lime
1/4 C. chopped cilantro (parsley works too)
Pepper and salt to taste

1. In small bowl mix all "spread" ingredients.
2. Spray large pan with olive oil spray and set to medium/high heat.
3. Add salt free lemon pepper seasoning to Ahi.
4. Sear ahi for about 2 minutes, flip and sear for 2 more minutes.
5. Toast bread.
6. Spread "spread" on one piece of toast for each person, spread other halves with fresh avocado.
7. Add ahi, make in to a sandwich, and take a BIG BITE:)

The best thing about this recipe, is it is not only healthy, but just as juicy and flavorful as ANY high end restaurant (just with a way cheaper price).

Thea's Clean Eating Peanut Butter Coconut Chocolate Chip Cookies

Thea's Clean Eating Peanut Butter Coconut Chocolate Chip Cookies

The holidays are right around the corner. Who says you can't enjoy yourself without de-railing your diet. I was playing around and made up a DELICIOUS yet uber-healthy cookie recipe that is too tasty to keep to myself. I'm sharing it and hope you can all try and enjoy it!

Ingredients:
1 1/4 C. Whole Wheat Flour
1/2 C. Unsweetened Coconut
1 tsp. Baking Soda
1 tsp. Baking Powder
1 tsp. Salt
1 C. Dark Chocolate Chips
2 Egg Whites
1/2 C. Unsweetened Apple Sauce
1 C. Agave Nectar
1/2 C. Unsalted Peanut Butter
1/4 C. Unsweetened Almond Milk

1. Preheat oven to 350 degrees.
2. In medium bowl mix dry ingredients (first 6 ingredients)
3. In large seperate bowl mix wet ingredients(last 5 ingredients)
4. Slowly add dry ingredients to wet mixture.
5. Spray 2 cookie sheets with non-stick spray.
6. Bake in oven for 10-15 minutes (until golden-brown).
7. Eat and enjoy

Thea's Pistachio Butter Recipe

MMMMMmmmmm. Don't we all love nut butters?! I love peanut butter (as you all know), almond butter is super tasty, and I thought making pistachio butter would be just as delicious. A simple recipe I was curious to try, became a hit! I LOVE pistachio butter now:) Enjoy with some whole grain crackers, on whole wheat toeast, paired with cheeses, or even on fruit!

Thea's Pistachio Butter Recipe

Ingredients:

1 Cup pistachios
1/4 C. Extra Virgin Olive Oil
1/4 C. Lemon juice
Salt and pepper to taste

1. In food processor mix pistachios.
2. Slowly add in oil and lemon.

3. Add salt and pepper to taste.
4. Enjoy!

Don't Let People Bring You Down

This blog is touching a pretty sensitive topic for many. Whether your friends/family are supportive of your habits is pretty reflective on their attitudes towards you. Sometimes for the better, sometimes for the worse. Sometimes family and the people we love can bring on road blocks in the way of our goals without us knowing. Usually we think random people can bring us down, but what I realized is that the people closest to me whom are the people whose comments and actions towards me hit the hardest, Confused? Let me share a few stories to explain.
When I went on a journey to lose weight after gaining the freshman + sophomore 20(ish). I realized I needed to do this for me. I wasn't feeling confident, I didn't feel like I was living in a body I was proud of, or even comfortable in. It was time for me to make some BIG changes. This started with a overhaul on my pantry/fridge. I increased my workout durations to 1hour+ a day at least once sometimes twice a day. This unhappiness I felt, needed to end. I wanted to get my life back on track.
I changed the way I ate, worked out, and even socialized. I removed myself from situations where I became uncomfortable. I cut back on consuming alcohol, reduced stress by walking and yoga, as well as sleeping more. When people would invite me out and I didn't want to go (usually partying till 3am) I would simply decline. I never stopped seeing my friends, but would in return invite them for a cup of coffee, movie, or dinner at my house. I felt comfortable in these settings.
I began getting horrible responses to my new healthy lifestyle. People couldn't understand my reasoning with not going to Taco Tuesday, Wine Wednesday, Thirsty Thursday, TGIFriday, and Saturday evening partying.
People started making snide comments to me when I did go out, "why don't you want to drink?" "It's only beer, like 100 calories". I remember being offended, because I didn't like that people couldn't understand that it wasn't about the calories. It was about the principle, making choices to help me reach my goals. My goal was to get my confidence back, and feel great. Drinking beer wasn't a priority at this time to me.
Some friends stopped calling.. Some we became closer. When friends or family hadn't seen me in a while, and saw me after my weight loss they all reacted different. Some positive, you look great! Some "What happened to your ass", some said, "what is your trick" I even had some people call me "bobble-head" "anorexic" "bulimic". All these responses definitely triggered emotions. I knew that I was the only one who knew my life. NO I wasn't anorexic or bulimic. I did lose a significant amount of weight (I also had salmonella -a food-born illness- which I lost weight from and was ill for almost a month) that being said no one took that in to account or cared. I felt bullied, but for once didn't take it too bad. I finally built the confidence I was searching for in my lifestyle and healthy habits. At this point no one knew my life but me.
My family (especially my mom) showed concern, they knew me as a skinny girl growing up. They also (in my surprise) didn't say anything to me when I gained so much weight freshman year ( fast food + alcohol), and showed more concern when I jumped on the health train. I had people trying to sabotage my ways, but once people realized I changed my lifestyle all the sudden I earned support.
Now everyone in my life knows the way I am. I love to eat good, cook, be active, and healthy. I try to stay positive throughout my journey, and help other people on theirs. I know I am not perfect and don't preach to be. I am trying to create habits which make me feel most energized and excited about life. I think I have found what works. Food doesn't rule me. I LOVE great foods, flavors, and spices. I just want whoever that is reading this (extremely long post) to know that whatever you want in life and whatever goals you set are made for you. Do not let people in your life suffocate that dream, stay positive and even if you have setbacks you can still persevere!
Don't let people bring you down!

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

Ingredients:
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!

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

Directions:
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.

THEN.
1. Pull out of oven.
2. Spread tomato sauce.

3. Add veggies.
4. Cook for 10 more minutes at 45º.

OPTIONAL:
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.

Enjoy!