Driven for Donation

I have never been so pumped and excited about life. I see potential in others (patients, clients, and friends) everyday and try to tell people to push themselves to reach their greatest potential. I haven't been following my own advice.
I am so comfortable with my workouts and routine I guess I stopped pushing myself as hard as I should. Well things are changing and I am more motivated than ever to write a new chapter in my life.
I have been wanting to compete in a physique competition for quite a while now but have yet to commit. After a few years of researching competition diets and workouts I have learned a lot about myself through trial and error. Now I want something new, vibrant, and a goal. A BIG goal.
I am super excited to compete in a competition! I just need a few things... I have an absolutely amazing coach who I have connected with and trust! I have support from my friends and family! I have the drive, work ethic, and willpower I think it will take. BUT I do not have one VERY important factor!
MONEY
Yeah working seven days a week still leaves me broke. Never thought after graduating college I would struggle like this!
The total cost of competing looks like it's going to be about $2000! I mean it's a big commitment! I have all but one thing I need:( if anyone would be willing to donate I would appreciate it so greatly! I hate to ask, but in this case I truly need help! Please let me know if you can donate, also if you can share this with your friends, family, co-workers, etc.

Thanks so much for following my blog and supporting me.

I'll continue to keep you all posted!

Don't Wait Till Your Sick & Fat To Get Healthy

The last few days have, to put it short and sweet, sucked! I have been under the weather for quite a few days and feeling this crappy really made me realize how good it feels to be healthy! I haven't been sick in a good 3-4 years and man does it stink!
The reason for this post is to point out how many of us wait until we hit the bottom that makes us realize what we want ( usually wanting to be at the top). Often times people wait until they are fat to change their eating habits and exercise routines. In our culture many even wait to stop drinking until they have already puked. We wait to tone our abs when spring comes and summer is around the corner. My point is, being healthy isn't a waiting game then a spurt of diet and exercise! Being healthy is a lifestyle you try to adopt. Mostly eating right and exercising regularly, and little spurts of chocolate cake and wine. NOT the other way around.
I work at a clinic where people come in hurt daily. There are some who see this as a life changer and become super motivated, there are some who sit and feel sorry for themselves! Don't feel sorry for yourself! Get out there and take control of your healthy life!!!

The Best Valentine Gift: Dark Chocolate Peanut Butter Cups

Holy crap! Pardon me, but I think I outdid myself again!!!!! Serious, holy, no joke, heaven, party in my mouth, drooling, crying because this is so delicious!!!!!!

No time to waste, heres it is!

Ingredients:

2 c. Dark chocolate chips
1 c. Gluten free wheat rice crispy treats
1 c. Crunchy organic peanut butter
1/2 c. Stevia

1. Boil water on medium heat in big pot.
2. Use smaller pot and place in bigger pot.
3. Put dark chocolate chips in small pot and stir on LOW heat.

4. In a separate small bowl mix peanut butter and stevia.
5. Fold in rice crispy treats.

6. Using cupcake liners small or big(I found heart shaped ones) paint on melted chocolate to completely cover liners.

7. Place in freezer until dried.

8. Pull out of freezer and spoon in peanut butter mixture.

9. Cover with more melted dark chocolate then place in freezer.

10. Once dried then pop out of cupcake liners and clean the edges.

11. Time to eat and or wrap up to gift your valentine!

Happy Valentine's Day!!!!

Workout Of The Day: Tone That Tush Thursday

Thursday is the hardest day of the week for me. I consider it my hump day! Thursday is the day the gym becomes a little bare and peoples Motivation Monday dillutes in to a Thirsty Thursday. It is hard to get moving after a long week, but after activity Thursdays can turn in to Toned Tush Thursday!
Do yoga, spin, zumba, hike, walk, bike, strength train, run, swim, play a sport, jump rope, do squats and lunges in your living room! NO EXCUSES. Today is the best day to get motivated, keep motivated, and make the healthy changes you want to make your life the best:)

Tone That Tush Thursday

Start on the stairmaster to warm up for 15 minutes

Repeat 15 repetitions of these exercises 3 times!
1. Squat with dumbbells (holding dumbbells by your side squat down keeping your knees aligned with your ankle, come up, repeat)
2. Deadlift with dumbbells (holding dumbbells in front of you bend over reaching toward your toes. Keep good posture and chest up. Slight bend in your knee and when you come up squeeze your hamstrings and glutes, repeat)
3. Back lunges with dumbbells (holding dumbbells by your sides step back with one foot in to a lunge position, come back with feet together then lunge with other leg)
4. Bridges ( lay on mat with feet on ball, squeeze glutes and hamstrings to raise hips off floor hold for 3 seconds then repeat)
5. Pop squat (jump down in to squat position then jump up to standing with feet together)

Finish on the stairmaster for 15 minutes.

Tip: Keep the weight in your heels when pushing off each step on the stairmaster.

My alarm is going off! Time to get my tush moving;)

Saturday Shopping: Clean Out Your Fridge & Pantry

Whew! Finally the weekend and doesn't it seem like it is busier than our work/school week? Laundry, grocery shopping, cleaning & organizing, washing cars, working out, cooking, and tons of other errands are on my list (also working this weekend ewwww).
Keeping all those things in mind today is the best day to start fresh! Do yourself, your roommates, family, and anyone else who eats at your house and get rid of the junk! Yes, be brave! Throw it out, dumpster time!! I'm talking everything bad! Don't know what I'm talking about? Here's a list
Things to get rid of:
White bread
Chips
Mayonaisse
Flour tortillas
Cereal high in sugar
Sweet yogurts
Lunch meats
Processed cheeses
Candy bars
Soda
Crackers (like goldfish and cheese-it's)
Sugary juices
Pastries
Ice cream
Cookies
Pretzels
Chocolate
White flour pasta
Coffee creamer

If you think something is questionable, TOSS IT! Do yourself a favor and when you run your errands this week don't give in to the temptation of pretty labels and yummy sweets! Keep them out of sight and even though it doesn't mean out of mind, it's doing yourself and everyone you live with a favor. Take your health seriously and start making choices that make you a happier person! Load up on the following...

Healthy groceries:
Any fruit
Any veggies
Any lean protein (eggs, protein powder, tofu, tempeh, extra lean turkey, fish, chicken breast, etc.)
Any lean dairy ( 0% Greek yogurt, fat-free cottage cheese, kefir, etc.)
Almond milk, rice milk, soy milk, or fat free milk
Nuts-Almonds, flaxseed meal, walnuts, pistachios
Nut butters- unsalted peanut or almond butter
Sweeteners- honey, agave nectar, real maple syrup, stevia
Condiments- sugar free ketchup, mustard, salsa, hot sauce, low sodium soy sauce, balsamic vinegar, extra virgin olive oil, sugar-free jams or jelly, organic and sugar free dressings
Brown rice
Rice cakes or whole grain crackers
Oatmeal
Ezekiel bread or udi's bread
Wheat tortillas
Unsweetened Teas and coffee

I'm here if you have any questions! Happy shopping!!

Friday Fun Day!

Today is the perfect day to get out and have a blast! Whether you go with a friend, family member, or simply alone.. Do something fun! Hit the movies (which I'm going to do), hit the malls and pick out a new top or lip color for the night, maybe treat yourself to a Mani/pedi, or a dinner out with a nice glass of wine. Relax, today is just another day to enjoy life:)

TGIF!

Partner Up For Success

Over the last few years I realized you need to take responsibility for your actions. To some that comes easy, but to others it seems quite difficult. Personally, when I am motivated there is no stopping me. Something I do notice is when I make sure I am checking in with someone and venting I am able to keep moving forward.
If you are having trouble overeating.
If you are havin trouble choosing the right foods to eat.
If you aren't getting to the gym enough.
If your not doing something as simple as drinking enough water, ASK A FRIEND FOR HELP.

Good friends are there when you need them! Try setting goals for yourself and check in with your pals either weekly or daily to see how you're doing.
My roommate and I set goals for ourselves and eachother and we have all intentions on making sure one another are on track. I think this is great, because I am being held accountable for my decisions and it is only helping me make better choices.

Something as simple as setting a goal to drink more water. Have that pal text you as a reminder every now and then to keep you in check!

Pick your partner wisely and let them know how much it would mean to you! I think roommates are great options, a good friend, a co-worker, or even a random person you look up to. If you need a partner MESSAGE me! I would be flattered to be yours;)

Motivation Monday: Planning For A Successful Week

Happy Monday all! I know Mondays are usually everyones most dreadful day, not only does it mean back to work or school, but it means getting back on track with your normal routine. I personally like Mondays because I am always pretty motivated after sometimes relaxing and not being as tight on my diet.
Last night I decided to plan for a successful week by going to the store and stocking my fridge with healthy food choices. Then I decided to take it a step further and truly plan for a slip-up-free week. I packed all my snacks and lunches for the week. I precooked and packaged my food so when I wake up in the morning I made my breakfast and my 1st snack, lunch, and 2nd snack are packed right in my cooler. By doing this it not only saves me money at lunch, it helps me eat more frequently which helps regulate my blood sugar and not have huge spikes throughout the day. I also have found that I am less likely to give in to temptation when my meals are near. For example, someone brought cupcakes in to my work and instead of indulging I knew I had yummy snacks right there in my bag that I would much rather fill up on and fuel my day with. I don't have to stress about trying to hunt on my lunch break for something healthy when I have my cooler!
Try it out this week, pack your snacks and lunches! It saves time, money, and for me helps me work towards the flat stomach I want.

Parties & Entertaining: The Clean Way

I have never walked in to a party, and not been nervous to see what my food choices were. I went to an absolutely stunning birthday party last weekend for my amazing friend Kate. She planned the most spectacular party that was quaint and decorated stunningly.
The party was held at Kate's mom Elise and step dad Ben's home in Huntington Beach. I walked in and it was full with amazingly welcoming people. I noticed everyone was sipping on a glass of wine, glass of champagne, or Local Beer while mingling.

There was an amazing vegetable plate with a homemade hummus dip that Kate made without oil or tahini! She said it was garbonzo and bell pepper based! There was also an assortment of cheeses with yummy little crackers and Kate's out of this world homemade bruschetta!

I snuck in to the kitchen to see what was going on and I saw Elise making the most beautiful fresh and colorful salad. This salad was filled with goodness! There was avocado, and an array of grapefruit! This salad tastes so flavorful without having to add any oil or dressings.

The next thing I saw smelled was amazing chicken! This was the most beautiful platter, definitely made with love. The chicken was baked with olives, apricot, and dates which gave it the juiciest melt in your mouth flavor.

I was enjoying myself so much looking around at all the goodness I forgot that we were actually going to sit down and enjoy this amazing meal with amazing people. I filled my plate! I grabbed some grapefruit salad, chicken, farro (that needs to be mentioned!), and a sauteed green bean mushroom side. I got a glass of chardonnay and sat down at the most beautifully decorated table. Kate executed this party like it was meant for a movie. We ate, drank, chatted, and enjoyed the amazing company.

The icing on the cake (no pun intended) was the way dinner was finished! After hearing some tear jerking toasts, two extravagant cakes sparkled their way towards the head of the table. Kate with a huge smile on her face made a wish and blew out the candles on these masterpieces. She made two clean eating cakes. I tried both! One was a pear spice cake, and the other a berry delicious cake. They were both made with wheat flour, xyitol as a natural sweetener, egg whites, and frosted with 1. greek yogurt topping 2. fat free cream cheese topping. I, along with everyone else was so impressed with the moisture and flavors of these cakes, no one knew they were healthy.

At the end of the night, I looked back on what was one of the most amazing parties I have ever attended. The people so warm and welcoming, and the food so delicious and healthy there is no reason to want anything else. I am now so inspired to cook clean for my friends, after seeing how many people enjoyed this tasteful dinner.

Kate, thank you so much for letting me be a part of such an amazing night! Happy 23rd birthday beautiful.

Thea's Thai Coconut Peanut Tofu & Fried Rice

Oh my gosh! Oh my gosh! Oh my gosh!!!!!!
I think I nailed this meal, it seriously turned out better than I could've imagined! I honestly made this one up as I'm staring at some delicious ingredients hoping they will mesh. And oh did they!!! This meal tastes so decadent and flavorful you will feel like you are Thai town sitting on little pillows on the floor. This recipe takes my clean eating cooking to a whole new level! It's healthy, vegetarian, and quite delicious! Give this one. Try and tell me if it isn't one of the tastiest healthy dishes you've made at home!

Ingredients:
1 bag brown rice (steamers)
1 C. Unsweetened almond breeze
1 Pack extra firm tofu ( any firmness works I just don't like mine mushy)
1 1/2 Tbsp. Red Thai Curry paste
2 Tbsp. Crunchy Unsalted peanut butter
1/4 C. Unsweetened coconut flakes
Pepper to taste

Directions:
1. On large pan pour almond milk and brown rice on medium high heat. Let simmer.

2. While that is simmering cut up your tofu into small squares and place on smaller pan at medium high heat.

3. After 2 minutes or so add Thai paste, and peanut butter to brown rice and almond milk.
4. Stir and let thicken.
5. Add cooked tofu squares into large pan and stir in.

6. Add coconut flakes to mixture.
7. Finally, add cracked pepper to your meal.
8. Serve and enjoy. Garnish with coconut flakes.

Thea's Easy Asain Chicken Veggie Stir Fry

I get bored of just chicken and veggies when I'm trying to eat super healthy! Do you ever eat plain grilled chicken and steamed broccoli? After a few days it sucks let me tell you! I decided to flavor up my chicken and broccoli and make a tasty stir fry.

I actually like to cook my chicken and veggies separate then stir fry them later, because I want to make sure I have the right portions of chicken and veggies.

Ingredients:
1 lb chicken breast cut in small pieces
1 Bag broccoli cuts
2 Tbsp worcestershire sauce
1 Tbsp. Low sodium soy sauce
1 tsp. Sesame oil
1/2 Tbsp. Thai red curry spice
1/4 c. Water

1. In large pan add cut up pieces fop chicken breast.
2. Add all spices and 1/4 c water.

3. Stir and let simmer/ cook chicken.
4. When cooked (about 5 minutes) remove chicken and leave sauce.

5. Add bag of broccoli to sauce.
6. Let simmer and cook for about 4 minutes.
7. Serve :) mix veggies in with chicken.

Ladies: measure about 4 oz chicken and 5-6 oz veggies.
Guys: measure about 6 oz chicken 8-10 oz veggies.

Pack Your Lunch This Week: Top 5 Reasons Why I Love My Cooler

One of my favorite quotes when it comes to eating healthy is " failing to plan is the plan to fail". When I don't have a plan/goal there is no way I am going to be on track to reach them! I make sure I plan my meals the day before so it is far and few that I ever have to go get a fast food meal. The night before I always pack 3 meals. I pack my first snack (or meal 2), lunch ( or meal 3), and second snack (or meal 4). I eat my breakfast (meal 1) at home then head to work with my cooler of food. This is the simplest way to fool-proof your diet.
Top 5 Reasons why I love my cooler:
1. I never go hungry. My snacks are always near!
2. I don't have an excuse to eat junk. When we don't have a plan for lunch we are more likely to eat whatever is around (ie. Donuts for breakfast in the office if you forgot to eat)
3. I know what's in my food. I could go grab a sandwich or salad around the corner (which I may do every now and then as a treat), but when I pack my meals I know my food isn't cooked in tons of oil, or have added sugars/salt.
5. It saves me SO much money! Cooking at home seems pricey but when you eat a $12.00 salad out, and have to tip on top of that IT GETS WAY TOO PRICEY!!

My meals today:
2. Homemade protein bar (search my blog for recipe)
3. Asain Chicken and broccoli stir fry (coming soon to blog)
4. ACAI cottage cheese and almonds

Workout Of The Day: Shapely Shoulders & Cardio

Ready for a quick and effective killer workout? Times a wastin'!!!!

1 mile run ( I ran to the gym you can do 1 mi run/ power walk on treadmill, Bike 1 mi, or elliptical)

Superset: do one exercise immediately jump into the next without rest

1. 3x15 seated shoulder press
Superset 3x50 jumping jacks
2. 3x12 front plate raise (grab a weight that goes on bench presses either 10,25,35,45)
Superset 3x15 burpees
3. 3x10-15 shoulder pushups (feet on bench, arms on floor, shoulders directly over wrists)
Superset 3x30 Bench hop-overs ( with hands on bench keep both feet together and hop from one side to the other)
4. 3x12 Dumbbell lateral raises
Superset 3x50 bosu ball toe taps and 3x50 bosu side toe taps (touch toe on one side of ball the jump to the other to touch other toe)
5. Killer arm set:
50 arm circles forward
50 arm circles backward
50 arm pumps to the front wall
50 arm pumps to the back wall
50 arm twists to the front( start w palms up then squeeze hands and twist making a fist facing down)

1 mile run ( any way you want to complete the mile)

Whew! Is that high intensity or what?

Thea's Antioxidant Acai Bowl

I have been obsessed with acai since it got popular a few years back. Jamba juice had made it a huge hut with my friends! When we hear things are good for us we all jump on the bandwagon right? Well, recently I went in to my favorite coffee shop Kean Coffee and I saw (picture this in slow motion) the barista handing over a large cup of purple heaven with sliced bananas flowing over the top. I wanted one so bad and totally got upset that I forgot about acai bowls! I asked if they made theirs with any added sugar and they said they thought so. I decided hmmm well this is perfect, something else for me to make!!!
Although time has gone by, I walked in to sprouts and saw acai and my eyes lit up! I looked at the ingredients and found one that is Unsweetened and frozen in a packet!
I bought it and made a delicious recipe, let's hope it hits the spot for you like It did for me. I'm going to try some other recipes with acai soon!

Ingredients:
1 Packet unsweetened acai
1/2 Scoop RAW protein powder
1/2 C. Frozen berries
1/2 Banana
1/2 Cup Unsweetened almond milk
Stevia to taste
1 Tbsp. Oats
1/2 Tbsp. Flaxseed
5 Almonds
Optional: drizzle of Honey or agave

1. In blender add acai, almond milk, berries,protein, 2 ice cubes, and stevia Blend until smooth.
2. In small bowl mix almonds, flax, and oats.
3. Slice banana.
4. Pour blended ingredients in a bowl.
5. Sprinkle oats flax and almonds.
6. Add banana slices.
7. Optional: drizzle agave or honey.

Out of this world delicious!!!

Calories- 267
Healthy fat- 12
Carbohydrates- 35
Fiber- 11
Protein- 14 g

Thea's Baked Curry Sweet Potato Chips

Always searching for a yummy munchie like me? I made this delicious recipe after thinking about eating a bag of chips (weird craving for me), so I looked around my kitchen and saw a big yam staring at me. Time to get creative! I love sweet potato fries, but I remember my amazing friend Kate tell me about how she made veggie chips. I decided to start slicing my yam and creating a clean and healthy smack!

Ingredients:
1 large sweet potato or yam
Curry powder
Salt and pepper to taste
Extra virgin olive oil (spray or light drizzle)

1. Preheat oven to 450 degrees.
2. Peel skin off yam.
3. Start slicing yam in to very Thin round slices.
4. In medium bowl toss slices with evoo spray or drizzle.
5. Sprinkle curry powder on yam.
6. Toss and sprinkle sea salt and fresh cracked pepper to taste.
7. Place in oven for about 30 minutes turning at 10 minutes.

Enjoy by itself of you can make a little dip for it!

1/3. C. Fat free plain Greek yogurt
1 tsp. Garlic
1/2 tsp. Turmeric

Use this as a snack to go!
Use this as a side with lean protein and greens!
Trick your friends to thinking it has to be bad for them!!

6 Ingredient Clean Eating Dark Chocolate Peanut Butter Cookies

Oh my lord! Are you ready for a little bite of heaven? I know once you try this cookie recipe you will be shocked with how amazing it tastes. This cookie is flourless, butterless, sugar-free, and so delicious it tastes like a sinful sweet ( your going to be shocked it's actually healthy!)

Ingredients:

1 cup unsalted natural peanut butter
3/4 C. Stevia (use only Truvia brand or Sweetleaf because they are more granular)
1 egg
1/2 tsp. Baking Soda
1 tsp salt (try to get real sea salt)
1 dark chocolate bar (70% cocoa or higher to reap the antioxidant benefits)

Directions:
1. Preheat oven to 350 degrees.
2. Spray 2 cooking sheets with non-stick spray.
3. In large bowl add stevia, salt, and baking soda. Mix.
4. Stir in peanut butter. Stir in egg
5. Place dark chocolate in a ziploc and break apart (I use the handle of a knife usually)
6. Stir in dark chocolate pieces.
7. Form little balls with your hands and place on cooking sheet.
8. Cook in oven for 10-12 minutes. Usually 10 will do.
9. Take out of oven, and although they are still soft they are finished.
10. Move cookies immediately to plate (so they don't continue cooking on the sheet.
11. Let dry for 10 minutes then enjoy!

They taste so yummy and buttery it's just unbelievable!

You Don't Need To Be A FItness Freak To Be Fit

I know tons of people look at the gym as a place for crazy people. Tons of machines and people looking like they are on hamster wheels. I go to the gym pretty frequently but I am aware that it isn't normal to feel comfortable there and it takes time to acclimate to the meat head infested floors.
A very important thing to remember is that everyone starts somewhere. No one just grows up to be built like a huge beefy body builder nor do girls get tight and toned by sitting around all day. They all start from square one. Not knowing what to do in the gym can be nerve-wrecking! BUT it can also be your window for opportunity! You can do WHATEVER you want!
Start off with things you do know how to use! Dumbbells are safe! Also machines with directions:) pick the muscle group you want to work and search workouts online or in a magazine. When you go to the gym you can find the machine and already be prepared to use it. Ask someone for help, they should be relatively friendly (just don't ask while they are in the middle of a set). Bring a friend, this automatically gives you confidence to try new things! Take a class, everyone is learning!
I want you all reading this to know that if you never take a chance you will always wonder what you could've looked like. When I was heavier I was too intimidated to try new things at the gym, I worried about people judging me. I sucked it up, laced my shoes up, turned my headphones on blast, and started working. Over time I got comfortable, and now even writing blog posts about it. I may be a fitness freak, but I never started out this way I just became comfortable trying new things
So now it's time, lace up your sneaks, blast your headphones, and go get fit:)

Thea's Clean Eating Caesar Dressing

Caesar dressing is just amazing and mouthwatering isn't it? I can't remember the last time I had it due to the high calorie/high fat content. Restaurants make it with heavy egg/oil/mayo based recipes. I went to BOA Steakhouse the other day http://www.boasteak.com/balboa/ and they made my friend a fresh Caesar salad dressing right in front of us. I decided to mock a healthier version inspired by their presentation at BOA.
This recipe is guilt-free but tastes like heaven. I am now going to be using Caesar dressing all the time!!

Ingredients:
1/3 Fat-Free Cottage Cheese (or fat-free Greek yogurt)
1 1/2 Tbsp. Extra Virgin Olive Oil
Juice of one lemon
1 Small can of anchovies (finely mince 1/2 can)
2 Tbsp. Garlic
3 tsp. Worcheshire sauce (low sodium)

1. In food processor or blender, add all ingredients.

2. Blend until extremely smooth.

3. Mix with salad, or use as a veggie dip and enjoy.

(I had it with mixed greens, beets, and Blackened Cod.)

Battle With Bread

Bread isn't the enemy people, it's also not the only thing making you fat. Ok, I'm going to say it again... Carbs are nothing to be scared of. You need complex carbs in your diet to deliver essential nutrients like fiber, enzymes, minerals, and vitamins. Many foods can be considered a complex carb, but today I want to talk about bread, as well as give you tips on choosing the right breads.
Bread can make you fat if you choose the wrong brands, and eat them too frequently. When ordering food out, many people think they are making a smart choice when choosing wheat bread or whole grain, but this isn't necessarily true. Many breads (even wheat) are packet with sugar and sodium. Here are a few tips to help your decision when shopping around.
- Pick breads with no added sugar (check ingredients the fewer the better)
- If your bread needs to be refrigerated that's good! This means the bread is most likely not loaded with preservatives.
- If you can, buy bread at a local farmers market.
- Don't eat bread with every meal. Keep it in your first two meals or after a workout ( you don't need heavy carbs at dinner).
My favorite brands:
Ezekiel
Odi's
Food for life
Local fresh bread

Now go buy a loaf!

You Ate What?

It is a new year, Happy 2012! With all the resolutions we have all made, many of us have decided to work towards making healthier lifestyle choices. This includes eating healthy foods, and making them at home. I get asked pretty frequently what types of food I eat. When I share them, people look at me with crazy eyes! They say "you ate what?", or "I have never heard of that". With this post, I hope to familiarize you with the crazy foods you may not have tried before. Also, why they are good for you.

Quinoa- This is the ONLY grain that is considered a complete protein and complete in essential amino acids and nutrients. It is similar to oats in the nutritional value, and less like other grains like rice and pasta. Quinoa looks similar to couscous and comes in different colors I enjoy red the best. I usually cook quinoa in a rice cooker and eat instead of oats in the morning to switch things up from time to time. I will serve it as a side with protein and veggies, or sprinkle on top of a salad to add some healthy carbs.


Oat Flour- This is essentially ground up oatmeal. You can buy it at any market in the baking section. I love oat flour, because unlike white flours this doesn't spike your insulin levels. I use this in my protein bars, homemade muffins, as well as any substitute for flour in baking. It is a more nutritious substitute for white flour.

Flaxseed- Flaxseed is definitely a big part of my daily diet. I sprinkle it on greek yogurt, add it to my protein pancakes/ protein shakes, or sprinkle on my salad. They tend to have a sort of nutty taste, and the nutrients are only absorbed by the body if they are ground. You can buy the flaxseed pre-ground, or you can grind them in a coffee grinder. Once ground, they must be stored in the fridge or freezer so they don't go rancid. Flaxseed is rich in fiber as well as Omega-3's and antioxidants. Flaxseed has also been said to help reduce risks of cancer. I usually sprinkle 1-2 tbsp. on something I consume each day.

Kombucha- Check out my post on this here -> http://theanolan.blogspot.com/2011/08/what-is-kombucha-why-should-i-drink-it.html .

Chia- This is the new SUPERFOOD according to many. You can add it to water and drink to reduce inflammation, and increases energy. It alse reduces heart attack risks, improve brain function, reduces cancer risks, reduces risks in high in fiber, calcium. You can grind it and add it to smoothies, or sprinkle on top of food. I have tried it with my kombucha and really enjoyed it. I drink 1/2 the bottle a day (When I buy it) and it really increases my daily fiber intake - read more about the Kombucha Chia at http://www.bevnet.com/reviews/synergy_kombucha/Cherry_Chia .

Ezekiel breads, muffins, and tortilla's- I like to eat ezekiel bread instead of consuming other wheat breads. Just because bread labels say whole grain that doesn't mean they aren't filled with sugar. Ezekiel bread is rich in protein, vitamins, minerals and natural fiber with no added fat. The bread is flour-less and is made with fresh sprouted grains, it has 18 essential amino acids, and no added JUNK. Check out the ezekiel brand here www.foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread .

Tempeh- Tempeh is a soy product that many vegetarians and vegans consume as a protein source. It is also high in fiber and vitamins. This product uses the whole soy bean, in comparison to tofu where only part of the bean is used, so this tempeh is richer and allows the body to absorb more nutrients. This product tastes great grilled and consumed with a side of veggies, or stir fried. I also grill it and throw it on a salad. I got turned on to this product after trying it at http://nativefoods.com and at and http://veggiegrill.com/.

I hope this helps you get familiar with some unfamiliar products. If you have any other questions about unrecognizable foods, workouts, or recipes make sure you ask. I am here to help :)

Have a great week!!!