Thea's Pumpkin Coconut Protein Pancake

This meal is extremely delicious and healthy. This pancake has veggies (canned pumpkin), complex carbohydrates (oats), protein (egg whites), and healthy fat (coconut). Can you say delicious and nutritious?!

Ingredients:
1/2 C. oats
4 Egg whites
1/4 C. canned pumpkin (not canned pumpkin spice)
1/2 Tbsp. unsweetened coconut
Dash of cinnamon
Dash of allspice
Dash of nutmeg

1. Heat up pan and spray with non-stick spray.
2. Crack egg whites in bowl.
3. Add the rest of the ingredients.
4. Add a splash of water and stir or whisk together.
5. Pour on pan.
6. Flip.
7. Serve. (You can add a little greek yogurt on top, honey, pure maple syrup, a little agave nectar, or sugar-free syrup).

Calories: 256
Fat: 5
Carbs: 33
Protein: 23
Sugar: 2

Workout of The Day: Jump Your Way to Fit

I did a pretty grueling cardio routine using one of the easiest pieces of equipment out there- a jump rope! You can do this outside, in your garage, in your house (if you have high ceilings), even in a hotel room. Get on some tennies and grab a rope (Target, Big 5, Walmart, Play It Again Sports, Etc.) and get to jumpin'!

Thea's Jumpin' to Fit Routine

3x 100 regular jumps -30 seconds rest between sets
3x 100 alternating feet jumps- 30 seconds rest between sets
3x 100 50 on right foot 50 on left foot- 30 seconds rest between sets
3x 10 double jumps- 30 seconds rest between sets

OK, you should be sweating... huffing... and of course PUFFING, but it's not over!

2x 200 regular jumps- 1 minute rest between sets
2x 200 alternating feet jumps- 1 minute rest between sets
2x 200 100 on right foot 100 on left foot- 1 minute rest between sets
2x 15 double jumps- 1 minute rest between sets

Now, you should feel your heart beating out of your chest, BUT still... NOT DONE:)

1x 300 regular jumps- 2 minute rest between sets
1x 300 alternating feet jumps- 2 minute rest between sets
1x 300 150 on right foot 150 on left food- 2 minute rest between sets
1x 20 double jump

Summer Papaya Snack Bowl

This has to be my favorite summer snack EVER. No joke, I couldn't take the smile off my face;prideful of this concoction! Try this, and it will hit the spot filling your body with wholesome nutritious food!

Ingredients:
1/2 Medium Papaya
3 Tbsp. 0% Fage greek yogurt
3 Almonds
3 Walnuts
Pinch of flaxseed meal
Pinch of unsweetened coconut!

1. Cut papaya in half.
2. Scoop out seeds with a spoon.
3. Peel papaya (I used a potato peeler).
4. Fill papaya with yogurt.
5. Sprinkle on flaxseed, and coconut.
6. Place nuts on top.
7. Soak up the beauty of this creation, and dig in!

Whats In Your Fridge?

I love hearing what people like to snack on/eat! I thought it could be fun to share with you all as well! Here's a sneak peek of my fridge:)

From left to right:
Vita coco coconut water
Salmon
Talapia
Zico mango coconut water
Eggs
Organic apples
Organic grapefruit
Kombucha
Whole wheat low carb tortillas
Mango
Papaya
Fat free cottage cheese
Organic Unsalted Peanut Butter
Fage 0% greek yogurt
Unsweetened applesauce
TONS OF VEGGIES

Whats In Your Cupboard?

Hey all! Just thought it would be fun to share a picture of what a typical day's view of my cupboard looks like. It is ALWAYS stocked with goodies! Here's a view!

Goodies include(from left to right)-
Low sodium rice cakes
Quick oats
Truvia
Unsweetened Coconut Flakes
Larbars
Kind bars
Ground flaxseed meal
Organic pumpkin
Black beans (low sodium)
Almonds
Walnuts
Stevia in the raw
Organic oat flour
Protein powder (chocolate)
Glutamine
Fish Oil
Multi-vitamin


Wishing you healthy shopping:)

Thea's Carb-Free Protein pancake

Out of all of my pancakes, I love this one at night! You might ask, why? Well, since I love breakfast at all times (but don't eat hearty carbs before bed) I like to eat this pancake that has no oats! It is delicious and when I use chocolate protein powder, kills my desert cravings at the same time. This shouldn't replace a meal (not high enough in calories), but is good before bed or a snack.

Ingredients:
3 egg whites
1/2 scoop chocolate protein

TIP: I usually top this with some unsalted natural peanut butter for added calories if I am hungry!

Calories: 175
Fat: 1g
Carbs: 0g
Protein: 29g

Thea's Daily Protein Pancake

It is always good to get your morning started with #1 Protein and #2 healthy complex carbohydrates. At the same time, fruit is best consumed early in the morning or immediately after a workout. For these reasons, there is no better way to start off your morning than with a healthy protein pancake! Here is a balanced breakfast that should get your morning started off right!

Ingredients:
1/2 C. Oats
5 Egg Whites
1/2 c. berries
Cinnamon

1. Combine all ingredients in a bowl and whisk or stir together.
2. Heat up pan (spray with non-stick spray)
3. Pour mixture on pan, and have cook until mixture begins to bubble.
4. Flip, then flip again.
5. Serve. You can use fat free yogurt on top, mushed banana, sugar-free syrup, etc.

Calories: 260
Fat: 3g
Carbs: 37g
Protein: 21g

Thea's Lower Carb Protein Pancake

As most of you know, breakfast is my favorite meal. Lately, I have been on a protein pancake kick! I have made tons of protein pancake concoctions and I decided I LOVE this one! This one is more decadent in flavor than the others, and holds way more moisture from the cottage cheese. Give it a try, and let me know if it hits the spot for you.
In all seriousness, this tastes WAY better than regular pancakes in my opinion.

Ingredients:
1/4 C. Quick oats
1/4 C. Fat free cottage cheese
4 Egg whites
1 Tbsp. Flaxseed meal
1/2 c. Berries
Cinnamon
1 packet Truvia

1. In a bowl combine all ingredients and whisk or stir together.
2. Heat up pan and pour mixture on pan.
3. Cook until little bubble show, then flip.
4. Flip again to make sure cooked through.

Calories: 224
Fat: 4 g
Carbs: 27 g
Protein: 22 g

Workout of the Day: Leg Day

Man I just finished a killer workout with my friend Sheila, and I think I can speak for the both of us when I say this was INTENSE.

3x15 Leg extensions (light weight to warm up)
4x5- Smith machine tri-squat (squat down, go up partially, down again, up mid-way, down again, and fully up- remember to keep the weight in your heels and squeeze butt at top)
3x10 Each leg- weighted lunge on smith machine
3x12 Smith machine weighted glute-raise Super set with..
3x16 Dumbbell step-up
3x10 Smith machine wide squat superset with..
3x10 Each leg dumbbell deadlift (with one foot on box)
3xTriset
20 Walking lunge then..
12 Hip-abductor followed by...
12 Lying hamstring curls
Finish with
4X10 Each leg glute kick-back

Finish with Stairmaster level 5
5 min no hands
2.5 min facing left
2.5 min facing right
5 min every other step.

Get mentally prepared and get ready to feel the burn!

Clean Eating Indian Salmon Wraps

Clean Eating Indian Salmon Wraps
Makes 2 Wraps

Ingredients:
8 oz. Grilled Salmon (Cooked with Indian Spices Curry, Garam Masala, Tumeric, Cumin)
2 Whole wheat low-carb tortilla (Sonoma, La tortilla factory, or Tumaro's)
1/4 c fat-free greek yogurt
1/2 lemon -squeeze for juice
1 sliced cut up pickle
1 sliced pepperoncini
Pinch dill
Pinch pepper
Garlic to taste (I used 1/2 a small clove)
1 small celery stick

1. In a medium sized bowl use a fork to break up the Salmon (It should flake apart).
2. Add in the rest of the ingredients.
3. Mix, and then put on wrap.
4. Eat and enjoy.

We packed ours up and went for a bike ride:)
Eating healthy can be fun, simple, and delicious if you plan for it:)

Workout of The Day: Shoulders + HIIT

Here's another shoulder workout to try:)
Remember to always switch up your routine-we want to keep shocking our body to see results.

4X8 Shoulder Press (I used 27.5lb dumbbells)
4x12 Upright row (I used 35lb barbell)
4x12 Lateral raises (I used 10lb dumbbells)
2X12-2X10 Rear Delt Flyes (70lb) Superset with...
SS- 4x12 Plate raises (25 lb plate)
4x6 each arm Arnold press (22.5 lb dummbell) Superset with..
SS- 4x50 palms faced up and squeeze to have them faced down (like you're pouring water)

HIIT: Incline:1
5 Min warm-up level 5
45 sec. level 12
2min 15sec level 5
REPEAT 6 TIMES.

This should make ya sweat!

How to make healthy travels

Healthy travels
When traveling for a full day it is important to eat right. Most
likely if it is an all day trip, there will be a lack of activity in
your day. When sitting for long periods of time you aren't burning
many calories that you typically do on a daily basis (activities such
as grocery shopping,walking the dog, walking to your car even). It is
hard to find healthy options when at airports (& the snacks are
expensive!!!) and even at gas stations or truck stops.
I wanted to make sure I had healthy options for my trip, so I planned
for it!
Before I left my house at 6am I had everything pcked and ready to go.
In the car I snacked on a small fage 0% fat Greek yogurt mixed with
cinnamon and a spoonful of natural peanut butter and a fuji apple.
On the plane I had packed a banana and almonds.
I also packed a scoop of protein powder and 1/2 c oats in a small
baggie and brought a plastic spoon and asked the flight attendant
politely to add some hot water.
Besides the fact that I feel I made great eating choices that I am not
an ounce feeling guitly about, I also saved myself some BIG $$$$ by
packing these simple options.
NOW: While in NY I treated myself to "treat meals" because I haven't let go for a while.. BUT I am back on track!

The ride home was healthy and after a week of not-as-healthy food choices, it felt great to eat clean again.
I woke up, ate egg whites, with oatmeal and berries. Packed a snack of rice cakes,nuts, and cut up fruit. Me and maggie had little wheat tortillas wrapped with black beans and a small kale salad. In the car we had one half of a clean curry chicken wrap with grapes and cashews mixed in and a side watermelon, strawberry salad. 3 hours later we ate the other half of our wraps her aunt made for us and more of the salad. It was delicious, and we proved to ourselves by planning you can set yourself up for success!
Plan for success, and i believe you won't fail;)

Workout of the Day: Killer Plyometric Leg/Cardio Workout

I love changing up my workouts between circuits, different types of cardio, old school strength training, even crossfit style workouts. I do so to keep my body from becoming too familiar with one style and hitting a plateau. Today, I decided to get my cardio and leg workout in at the same time. This workout isn't too long, but let me tell you it is NOT EASY (In a pool of sweat afterward). Plyometric workouts are AMAZING for power development, burning calories, increase your jumping ability, and sprint performance!

I used an 18' box- (boys if this is too easy use 24' OR MORE:D)

Warm up: Jump rope 500
(Do each circuit of exercises back to back then take 1 min rest and start again.)
Circuit 1:
4x12 Box jumps (up and down as fast as possible then immediately...
4x12 jumping alternating lunges (then immediately perform..
100 jump rope

Circuit 2:
4x12 Alternating jumping step-up (jump up with power and switch legs in the air...
4x12 1 leg side lateral jumps (skaters)
100 jump rope

Circuit 3:
4x12 Depth Jump into a squat jump w/ hamstring curl in the air then immediately..
4x12 each leg 1 leg deadlift (I used 15lb dumbbells)..
100 jump rope

Circuit 4:
4x12 Alternating Box step-ups (I used 15lb)
4x12 Each leg- 1 leg squats- standing on box (touch foot to floor and back up)
100 jumping jacks

Finished with
4x 20 double jump ropes


This can be a bit confusing so you can email or Facebook me to if you would like me to explain things more in depth (if you get confused)

KILL YOUR WORKOUT!

High Intensity Interval Training Workout

I have already posted a little on H.I.I.T., which as a reminder is sprint interval training consisting of sprinting and a slower short rest. This method burns a ton of calories, and unlike regular steady cardio burns calories even after your workout by raising your metabolic rate. I want you to all remember that is important to constantly change and alter your workouts to keep your body guessing and not hitting any plateaus. Variation is a key component to training!

Today's H.I.I.T. Workout

5 min warm up level 5
2 min fast (I used 10mph)
2 min slow/recover (I used 5mph)
1 min fast
2 min slow
2 min fast
2 min slow
1 min fast
2 min slow
2 min fast
2 min slow
1 min fast
2 min slow

If this doesn't tire you out, I don't know what will!!!
BUT if it doesn't (not likely) just alter and increase either the speed or the incline you are running at!

Rock today!

Workout of the Day: Arms Chest and Abs

Guys and gals, it's not too late to get to working on these body parts. Arms are more noticeable than we like to admit, AND they are my favorite to workout... I think I love to work them out because I see big improvements in both my arm strength, and the shape! Specifically to the ladies, PLEASE start working out your chest, I promise you will NOT bulk up! You will get better posture and have a more balanced figure. ALSO, it's summer time... can't forget those abdominals.

Today, I was having fun just messing around with different exercises at the gym, since it was empty (oh how I love Sunday afternoons!)

I did three tri-sets to work my chest, biceps, triceps.
-Perform tri-set changing exercise without rest, and after completing all exercises rest.
-Repeat that for a total of 3 sets,rest, then switch to the next tri-set.
- I am showing you the weight used, but REMEMBER this is just to gauge where I am at, make sure to start off light in order to keep proper form, prevent injury, and to get used to the movements.

TRI-SET 1-
3x12 Incline Dumbbell flys (20lb dumbbells)
Dumbbell Bicep curl (20lb dumbbells)
Dumbbell tricep extension (27.5 lb)

TRI-SET 2-
3x12 Dumbbell bench press (30lb dumbbells)
Barbell Bicep curl (40 lb barbell)
Bench dips with feet elevated on box

TRI-SET 3-
3x12 Pushups
Cable bicep curl (50lb)
Cable Tricep push-down (50lb)

ABS-
3x 12 Hanging leg raises
Hanging knee tucks
Decline bench crunches
Toe touchers (with legs in air)
Sprinters

Cardio-
Today was more of a rest day cardio was nice and easy, I GOT TO WATCH FOOD NETWORK WHILE WALKING ON THE TREADMILL :)

Pace- 3.5
Incline-8.5
Time-45 minutes

Hope you work up a little sweat, and feel a pump in your arms:)

Workout of The Day: Shoulders + HIIT

Time to head to the gym, and kick your own booty:)
There is no better feeling, in my opinion, than getting empowered by pushing yourself extremely hard. Today, I decided to get to the gym and have a quick/intense workout.

Before starting this workout you should remember I am listing the weights I use, but we are all at different levels and it takes time to build strength. Start off light, and work your way up!

I did some jumping jacks, and stretched my arms then....

Quick Shoulder workout:
3x12 Shoulder press (50 lb barbell)
3x10 Seated Arnold press (27.5 lb dumbbells)
3x12 Lateral raises (15 lb dumbbell)
3xShoulder circuit-arms lifted (like a T)
50 push forward-palms facing towards the front then immediately...
50 push back- palms facing towards the rear then immediately...
50 small arm circles towards the front then immediately...
50 small arm circles towards the back then immediately...
50 big arm circles towards the front then immediately...
50 big arm circles towards the back then immediately...
15 front raises (15 lb dumbbell) then 1 min rest and begin circuit again!

With the HIIT, remember go at your own pace! Don't start off at level 10 if it is too fast! We don't want to be that person who falls of the treadmill, do we?

HIIT- Treadmill incline 1
5 min jog level 5
3x
1 min level 10
1 min level 5
50 seconds level 11
1 min 10 seconds level 5
40 seconds level 12
1 min 20 seconds level 5
repeat
5 min jog level 5

Hope you get the good sweat like I did:) Huffing and puffing!

Summer Bronze Makeup

I have had a few requests on sharing my make-up secrets. NOW I AM NO MAKE-UP ARTIST! My friend Tammy Taylor could work magic with her skills, but over the years I have found a love for an easy "summery" bronzed look. The products can be found mostly at Sephora, but you can also buy the "off" brand and make things work! Sometimes it's just all about mixin' it up!

First, I start off with my face;I use Laura Mercier ILLUMINATING tinted moisturizer w spf 20 (color:natural radiance). This is GREAT for summer, it gives you a bronzed look, moisturizes, and protects you from sun damage! Then I use cover up under my eyes which I frequently switch products, but as of now I am using Makeup Forever's Anticernes Tenseur Lift Concealer. After that I like to set the makeup with Laura Mercier's Mineral Powder with spf 15 (color: Real Sand). At this point I feel like my face has the fresh clean glow I LOVE!
You can finish there if you are just headed to the beach, but it takes just 2 minutes to finish the look I love.
Next, I like to highlight my cheekbone (up and around my eyebrow), down the center of my nose, a little in the center of my forehead, and chin there are many good highlighters I know Benefit has one but I splurged on a YSL highlighter called HOLIDAY.
Then, I take my bronzer that has no shimmer (Bobbi Brown: Bronzing powder golden light) and contour under my cheekbone, and my temples.
Next, I lightly bronze my cheeks (apples of cheeks) with NARS Laguna bronzer.
To finish the look I put on some mascara (I like the cheap stuff! Covergirl lash blast in Very Black).
BAM! Your summer bronze look is finished:) This is quick, easy, and can be worn everyday!

Thea's Clean Eating Quinoa Bison Meatballs

I am a sucker for quick bites. Since I eat about every three hours, if I am out running errands sometimes I get frustrated that it is time to eat when I am busy. Even when I'm at work I get so busy that I need to make sure I remember to eat, because I get starving but busy. I was thinking of making something with carbs, protein, and veggies so it is balanced; at the same time something you don't necessarily have to eat with utensils. I decided to make meatloaf, but thought it would be even more CONVENIENT to make meatballs. I just grab some and throw them in a little container and I am out the door! Easy peasy!
-

Thea's Clean Eating Quinoa Bison Meatballs

Ingredients:
1 lb grass fed organic bison (this is buffalo, but you can use extra lean turkey)
3 egg whites
1 1/2 c. cooked quinoa (I used red quinoa)
1 chopped and diced red bell pepper
1/4 chopped and diced onion
Pinch cumin
Pinch pepper
Pinch

1. Preheat oven to 350.
2. Mix all ingredients in a large bowl
3. Use non-stick spray on pan.
4. Roll mixture in to little balls

5. Cook for 20 mins, or until cooked through

You can serve this over spaghetti squash, with mixed sauteed veggies, or even on a salad. Get creative!

Thea's Clean Eating Chunky Monkey Cupcakes

Don't we all love chocolate? Oh man, I know I do! I am not going to lie, and mix that with peanut butter and some banana and I'm in heaven. I rarely indulge in cake-y things because I literally will eat it all if it's in front of me! Let's be real it's hard to feel good about yourself after eating a big piece of chocolate cake. Now, after making this recipe, I have a guilt-free delicious and rich dessert! This week I decided to make my friend Maggie some birthday cupcakes. I searched high and low for recipes that are clean and healthy. I couldn't find any that were chocolate-y (most were like apple or carrot). We all need dessert every once in a while, and I prefer mine rich and YUMMY. I made up this recipe, and kinda just was adding things here and there to make the consistency seem right. It turned out DELICIOUS I am so happy with it! I hope some of you get the chance to make it <3 Ingredients: v 1 cup unsweetened cocoa powder (I used Ghiradelli) v 1 1/4 c. stevia v 1/4 c. whole wheat flour v 1 c. fat free greek yogurt v 1/2 c. unsalted natural peanut butter v 3/4 c. almond milk v cinnamon to taste (I like a lotJ) v 1/2 tsp. Vanilla extract v 1 egg plus 2 egg whites v 1/4 tsp. Salt v 1/4 tsp. Baking soda 1. Preheat oven to 350 degrees. Line 12-cup muffin pan with paper liners. 2. In large bowl, mix dry ingredients (cocoa, stevia, flour, salt, and baking soda_ 3. in a medium bowl mix moist/wet ingredients (peanut butter, almond milk, greek yogurt, vanilla, eggs) 4. combine both dry and wet ingredients and mix together. 5. fill cupcake liners 3/4 full. 6. bake in over for 40-45 min. 7. let cool 8. When completely cool, frost!

Frosting:
1/2 mashed banana
1/4 c. peanut butter
1/4 c. unsweetened cocoa powder
1/4 c. greek yogurt
6 packets truvia

Just mix the ingredients and add some almond milk if needed to thin out.

Top the cupcakes with a piece of dark chocolate and your ready to enjoy a little piece of heaven!

The Skinny on Your Favorite Fried Foods- Did You Even Know They Were Fried?

We all LOVE our fried food. I mean it tastes so delicious why wouldn't we? Well before you pick up your next piece of fried chicken, french fry,or even banana chip think about what it exactly is. I am going to remind you that frying consists of submerging food in either hot oil, fat, or lard (these are trans fats we are supposed to stay away from). On top of that the calories added during frying are astonishing (A 7 oz. baked potato contains about 220 calories and 0.2 gram of fat. That same baked potato turned into French fries contains 697 calories and 34 grams of fat).Many foods we don't even realize are fried can sneak up on us. Be careful to not eat these too often and only on certain occasions or a "treat" or "cheat" meal. I definitely enjoy some of these from time to time, but realize I said from time to time:)

List of fried foods
- Refried Beans (Yes, they are deep fried in LARD)
- Chips
- Fries (even sweet potato fries are FRIED)
- Banana chips/ veggie chips
- Calamari
- Bacon
- Chicken
- Potato Skins (Yes they are fried)
- Chinese food chicken (lemon chicken, orange chicken, kung pao chicken, etc.)
- Onion rings
- Tacos
The list goes on...

The best thing about seeing this list, is that after writing it I realized each and every one of these things can be enjoyed just as much in a healthier way.

- Beans (if you like the texture of refried, take a potato masher and mash cooked whole beans)
- Chips ( buy corn tortilla chips baked, or cut up your own whole wheat tortillas and bake in oven)
- Fries ( cut up sweet potatoes, yams, or red potatoes add olive oil and herbs and bake in oven)
- Banana/ veggie chips ( bake in oven)
- Calamari (dip in egg whites, then dip in a mixture of cornmeal, flaxseed meal, and wheat germ then bake)
- Chicken ( dip in egg whites, then dip in a mixture of cornmeal, flaxseed meal, and wheat germ then bake)
- Bacon (get turkey bacon instead and bake)
- Potato skins (simply bake, they taste the same!)
- Chinese food (just grill or bake chicken, it is the sauce that makes it tasty anyways)
- Onion rings (dip in egg whites, then dip in bowl of crushed fiber one cereal then bake)
- Tacos (take whole wheat tortilla or corn tortilla and bake)

Hope you enjoy the healthy substitution as much as I do! I make chicken strips all the time with sugar free ketchup and it honestly tastes better than fried chicken strips (also without the guilt and calories).

So You Want To Gain Weight?

A lot of my posts are on how to stay lean and toned. This post is no different, but for some the lean part is the problem. Being too lean, and not feeding your muscles properly may keep you feeling a little skinny and almost fragile. That is OK, some of us simply have quicker metabolisms than others (but the good thing is this can be altered with diet and exercise). We want our metabolism on our side, but some people with extra-speedy metabolisms have to work really hard to put on size.If you need to gain mass I would suggest adding at least one extra meal a day increase your caloric intake by 300 calories per day. If after 1-2 weeks there is no noticeable weight gain, increase by another 300 calorie per day increments. Continue this process until you start to gain at least 1 pound every 1-2 weeks.

What you need to do to gain weight is not just eat more, but eat the right things. SO MANY GUYS I know who lift regularly have fast metabolisms because they work out; their misconception is they can eat whatever they want to get bigger. WRONG! You have to eat the right amount of protein, carbohydrates, fat, etc.(from the right sources) Consume a higher ratio of protein, and carbohydrates. You need to consume 1.5-2g of protein per lb of body weight (if you weigh 130 you should consume 195-260 g of protein). If it is hard for you to get this protein in your diet you should supplement it with protein powder. You can drink a protein drink upon waking, between meals, before the gym, after the gym, and before bed if you aren't necessarily hungry for a full meal. You should also consume 2.5 lb of carbohydrate per lb of body weight ( if you weight 130 you should consume about 325g). You may be thinking wow this is a lot of food, but if you are consuming healthy balanced meals (carbohydrates, protein, fat) and making sure you eat every 2 hours I know you will gain the weight you want and be happy.

Healthy weight gain and working out is also extremely important. If you are consuming more calories you will gain weight. Since the food you are going to be eating is healthy, you won't get fat. You will be a new sexy lean and toned version of yourself. The thing is you MUST workout. You should be lifting weights about 5 times a week. Cardio is not as important, because you don't want to burn too many of those calories you are eating to put on size. If you love cardio, I would suggest making your weight routine a circuit with jump rope, jumping jacks, mountain climbers, etc. If you like running, keep it to HIIT on the treadmill (sprints) for no longer than 20 minutes. Cardio shouldn't exceed 20 minutes if you want to put on muscle.

I hope this helps those who struggle with keeping up weight and muscle. It can be hard for some but a balanced diet and regular strength training program can keep you toned and happy with your physique.

Thea's Clean Eating Banana Pear Baked Oatmeal

Thea's Clean Eating Banana Pear Baked Oatmeal

2 C. Oats
2 C. Almond Milk
2 Tbsp. Sugar-free Vanilla (or 1/2 tsp vanilla extract)
3 Tbsp. Sugar-free syrup (or maple syrup)
1/2 Tbsp. cinnamon
Pinch of nutmeg
Pinch of allspice
1 sliced pear
1 sliced banana

And a handful of some crunch (I used almonds, walnuts, pepitas, and sunflower seeds)
1.Preheat oven to 400 degrees
2. I just added all the ingredients (minus the pear and banana) in a big bowl and stirred.
3. Coat pyrex with non-stick spray.
4. Layer pears on bottom of pyrex.

5. Add mixture to pyrex.

6. Add sliced banana.

7. Bake for 40-45 minutes.

8. Serve and enjoy.

Tip:
I personally like to store the oatmeal in plastic containers in the fridge, so when I wake up in the A.M. my breakfast is ready to go!

This makes about 4 servings estimated about 250 calories/ serving.
You can enjoy as is or as I like to top with a little fat free greek yogurt:)
This recipe is so delicious I think everyone who tries it will enojoy! Hearty, comforting, sweet, light, and healthy all in one (who knew it was possible?)!!

Yoga- Mind and Body

Yoga is a discipline I have been practicing for quite a while now. I have been going on and off for about 6 years or so and feel it is important for me to address my reasoning behind going, and why you should think about trying out a class. Yoga involves exercise, breathing, and meditation. Yoga helps with flexibility, with posture, it also stresses your muscles/tissues/ligaments to build strength. One misconception I believe many people have when starting yoga, is that they can do yoga a couple times a week and that's it for exercise. Cardiovascular exercise as well as resistance training should also be incorporated. I find yoga helps me stay "one" with my body, and helps me more with my mental health. Yoga continues to keep challenging my mind, no matter how often I have gone. I realize when I am going to yoga more often, that I am way less stressed and tense. I look at life more optimistically, and feel more confident in myself to achieve my goals. I can make this post incredibly long and go on for days expressing why you should do yoga, but I'm not going to. I challenge you to go to a yoga class this week. Try a simple Hatha or beginner yoga class, and keep your mind open to new things and try to really calm your thoughts. It will be a challenge, and almost frustrating at times but remember this is different than being good at sports or other recreational activities. Try it out and let me know what you think!

Fit tip:
Make a date out of it:
-I usually go Wednesday mornings with my friend Maggie, we get coffee after and we feel it starts off our mornings right!
-My parents go together Friday nights. After yoga they go out and pick up their favorite treat meal (Chinese food).

What Are YOU Going To Make of Your Summer?

AHHHHHH, school's out and we are are going to have a little more free time on our hands. Today I went to work, came home and realized wow I have no studying or homework (this is an amazing feeling). Then the list of things I should do came in to my head starting with thank you cards, laundry, dishes, cleaning my room/the apt, getting gas, washing my car, going to the gym, the grocery store, the mall to return something, and the list goes on. At this point I noticed that no matter how busy we are or aren't, there are always things to fill up our time. This is one reason it is hard for me to listen to people say they don't have time for the gym. It is probably because on that list of things we need to do, it isn't one of their top priorities. For me it is high up on that list, because knowing myself I truly wouldn't be motivated to do any of the other things without it. Going to the gym gets me going and keeps my days on a little schedule which I love. Now, this brings up the topic of summer and what YOU are going to make of yours.
Take time to yourself, alone. It may be uncomfortable at first, but take time to just chill and ponder. Go on a walk or grab a coffee and really decide what you want your summer to be like and more importantly why. You can make it whatever you want it to be, if you want to feel healthier and change your life. YOU CAN. If you want to let loose because you haven't had a true break, YOU SHOULD. Everyone needs different things at different times to feel the best about themselves. This summer take time for yourself, and get done the things that make you feel amazing!

Thea's Tips on Getting and Staying Motivated

I think everyone I have ever spoken to has wanted to start something, and they go in to it full force. They are so motivated to succeed, that they don't look back. Day by day things begin to get a little harder, and you have to jump over some unpredicted obstacles. This is where many lose sight of their goal and lack motivation to keep pushing forward. Sometimes this can set us back, and for some this can REALLY set us back and we give up.
I see fitness/eating clean as a lifestyle. Of course it sounds amazing to lose 10 pounds in 4 weeks, but is that always realistic? Beginning to feel amazing about yourself starts with simply being in touch with your body. Having a mind/body connection is EXTREMELY important. If you are in touch with yourself, which DOESN'T HAPPEN OVERNIGHT (takes lots of time alone with yourself and exploring your fears, doubts, insecurities, wants, needs, desires) you should be able to know when you need to turn your motivation up a notch or two.
I personally go up and down on a regular basis with motivation. I will be extremely motivated to reach a specific goal, say eating clean and not having a treat for two weeks (just to see if I can). I have done this before and failed, but what I have learned is to CHANGE the goal I had. Don't get rid of a goal, because you are disappointed you didn't reach it. Simply change it and continue trekking. In that specific situation I had my treat (wasn't listening to my mind body connection, as it was probably an emotional or stress treat) and I decided to go until the end of the week without another.
My treats are now planned, and I don't like setting myself up for failure with goals like these. NOW I simply try to stay on track with my goals, but if I slip up it's not a big deal because this is a life journey. One treat won't kill me. Numerous treats on a regular basis will.
Getting to the gym is another thing tough for many. Some people literally need to wake up and get it out of the way or else they will find other things to do, be too tired, or just get lazy. This is great to get it done in the am. I personally go after class or work. I have my gym bag packed so I can't go home and be comfortable. It works for me.
Some other tips for motivation is reading motivational articles. I like Oxygen magazine, M&F magazine, and Clean Eating Magazine. These keep me excited and eager to keep doing the things that make me feel good.
At the end of the day I am motivated to simply be happy. I am most happy when I am in touch with my emotions, body, my food, and always working to be better.
I hope this helps<3 Now, go do the things that make you feel great, I promise you will NEVER regret it.

Thea's Roasted Pepper and Artichoke Hummus

Thea's Roasted Pepper and Artichoke Hummus

1 Can unsalted garbonzo beans (rinsed and drained)
2 Tbsp. Tahini
1/2 Can artichoke hearts in water (rinsed and drained)
1/2 Jar roasted red pepper in water (rinsed and drained)
1 1/2 tbsp olive oil
Juice of 1/2 lemon
Pepper

Educate Yourself

I was in the car talking with my great friend Maggie today, and we started talking about clean eating. We both enjoy being active whether it be going to yoga, hiking, the gym, running, or even something as simple as walk. Both of us really enjoy cooking at the same time and send each other picture messages of our creations(she takes some BOMB pics). As we were hanging out and talking today, we began talking about how so many girls we know are on fad diets. I know I have ranted and blogged about this before, but the topic keeps coming up. Paleo, low-carb, no-carb, liquid, quick-trim, slim-fast, low-calorie, protein only, juice only.... etc. These are all portrayed by the media to the MASSES so we fall for their tricks and give them our $$$. The thing is they don't deserve it, and they are the people I blame for our society having body issues and disordered eating. It is time to stop asking around, wondering, and stop thinking you are making a healthier choice when ordering a salad at a fast food restaurant. IT IS TIME TO WAKE UP. I lost weight ALL ON MY OWN. I am not going to sugar coat it (no pun intended), but it was FRIGGIN HARD! People gave me a hard time for not wanting to drink as often as they (oh wait they still do give me a hard time), people want you to eat what they are eating so they don't feel as guilty about eating it, people don't want you to be interested in different things, because they don't want you to stop hanging out with them. NEWSFLASH you will be a better person and more fun person to be around if you are happy and confident.
Take the time to go online and seriously RESEARCH the sh** out of living a healthier lifestyle. KNOW WHERE YOUR FOOD IS COMING FROM. Shop locally, food tastes AMAZING fresh! Realize that a bean and cheese burrito is still bad for you even if its low in calories. (UNLESS YOU MADE IT AT HOME WITH A CORN OR WHOLE WHEAT TORTILLA, UNSALTED WHOLE BLACK OR PINTO BEANS, AND LOW FAT CHEESE). Also realize 100 calorie packs, are BAD for you the only difference is you are only eating 100 empty calories with no nutritional value rather than what would be in a bigger package. Some more things to educate yourself on is INGREDIENTS. If you can't pronounce what's in your food, do you think your body will recognize it and use it as fuel; doubt it! Time to stop making excuses for ourselves to eat bad and be unhappy.

Take your life in to your own hands, there aren't quick fixes. Time to educate yourself, and change your lifestyle.

THE BEST PART IS, I KNOW YOU HAVE IT IN YOU TO DO IT:)

Thea's Tips to Switch Up Your Salad

I love salad! I just realized I haven't been eating it lately, because I got bored with my regular old salad. Today I changed it up.
Instead of romaine lettuce (delicious) I decided to try kale, and spinach leaves. I chopped them up finely so they would be easier to nom on! I threw in some grilled chicken breast, some carrots, avocado, red onion, tomato, and last but not least today I added.....DRUMROLLLLLLLLLLL........... a broken up unsalted RICE CAKE!!! Mmmmm top that with some balsamic vinegar and I was in heaven. The rice cake made it sort of like croutons on my salad (without the guilt and excess empty calories).

Some other tips to change up your salad.
-Add sliced fruit
-Add some unsalted nuts or seeds ( I like pepitas, sunflower seeds, pumpkin seeds, sliced almonds, or walnuts)
-Add salsa or lemon juice instead of dressing
-Add chickpeas, or black beans for some added energy
-I love the mixture of chopped dates and avocado (no dressing needed)
-Fat free feta cheese (if you must add cheese, but not necessary at all)

Hope these tips help:) Now feast away on a BIG healthy salad!

Thea's Cinco De Mayo Mexican Style Hummus Dip

I am someone who loves salsa! BUT usually I don't want to fill myself up on chips before I eat a meal (because when it comes to chips I won't stop eating them, so I try to ignore them all together). I usually find veggies to dip in salsa, but the salsa doesn't stick to the veggies:( I decided to make a hummus, with the mexican inspired flavors.

Thea's Cinco De Mayo Mexican Style Hummus Dip
Ingredients:
1 Can garbonzo beans (rinsed and drained)
1 1/2 Tbsp. Organic Tahini
Juice of one lime
Juice of 1/2 lemon
1 tsp. cumin
1/5 Red onion
1 Jalapeno
1 Tbsp. Olive oil

1. In a food processor or blender add garbonzo beans, chopped and diced onion, chopped and diced jalapeno, juice of lime and lemon, olive oil, tahini, and cumin.
2. I blended it on puree. It took about 4 minutes.
3. Put in dipping bowl and serve with fresh veggies.

You can even spread this on toast, sandwiches, tortillas, rice cakes, on your chicken, egg whites; whatever your little heart desires!

Thea's Clean Eating Cinco De Mayo Shrimp Ceviche

AIIIAIIIAIIIAIIII! Time to celebrate! Cinco de mayo is here, and I think we should all enjoy some yummy nom nom's! I made a SUPER healthy ceviche that took literally less than 4 minutes. Time to let loose a little, have a skinny margarita and enjoy your friends!

Thea's Clean Eating Cinco De Mayo Shrimp Ceviche

Ingredients:
1 lb cooked shrimp
1 avocado
1/4 large red onion
1 jalapeno
bunch of cilantro
Fresh cut lime(use juice)

Chop up all the ingredients and mix in a bowl! BINGO!

I eat this just as is with a fork, but you can eat it with some baked unsalted blue corn tortilla chips. You can even throw it on a whole wheat low carb tortilla (la tortilla factory), or or fresh corn tortillas.

"Weight loss should be the result of a goal, not the goal itself"

"Weight loss should be the result of a goal, not the goal itself"

I read this quote today, and it really hit a spot for me. After I lost weight, people began coming up to me all the time and asked what kind of diet I was on or what fad helped me lose the weight. I intended to lose weight, but my ultimate goal was to live a healthier lifestyle and to be happy. When I was carrying extra weight, I wasn't happy with myself, or the way my life was headed. I made it a goal to get my life back on track and "do me". Not worry about what other people think, and put myself first for once. I lost weight as a result of changing my habits. Less drinking, more working out, and clean eating. I started reading more, doing yoga from time to time, cooking up a storm in the kitchen, and doing other things that make me feel good about myself.
On a regular basis I hear both men and women throw out the word diet. Diet with weight loss in mind. The thing about the word diet is there are so many, and people throw the word around too lightly.
I am a server at a restaurant, and I can't tell you how many people say "well i shouldn't I am on a diet" or " I can't have that I'm on a diet". These choices shouldn't be because you are on some diet. These should just be the healthy choices you like making. Who needs tons of cheese and tortilla chips on your salad anyways?
Going on a diet to lose weight won't make you happy. What is your goal? Weight loss.. Why? AND what will you do once you hit that goal. If you are on a diet to lose 5 lbs and you lose it, most likely you will go back to your old habits and gain it back.
Instead set goals that are for the long run ie. being more active, living a healthier lifestyle, or building muscle. These goals never have an end point. They are constantly there throughout your life. If you continue to work towards them, you will probably be at a comfortable weight and feel AMAZING.
I have found that people who constantly diet, or try different fads don't last. These should be lifestyle changes and I promise you if you switch to a healthier lifestyle you will feel amazing in your skin!

What I Ate Today

I get questions on what I eat each day, so I decided it could be useful to see an example day. If you follow my blog, you know that I eat 5-6 meals a day and eat every 2 1/2-3 hours. When you take a look, I hope you notice a few things. Heavier carbohydrates (oatmeal, banana) were eaten earlier in the day because they are slower burning and don't spike your blood sugar. This regulates your metabolism and keeps you in the "fat burning" zone throughout the day. Also notice I eat protein with every meal. As much as I am working out, I am breaking down muscle tissue and need to repair it with eating a lot of protein. I also am getting in healthy fats each day (nuts, seeds, etc.). Vegetables need to be eaten at least 3 times a day in my opinion. I also try to not use too many heavy sauces, and if things taste bland I will add balsamic vinegar or mustard.
Today I had very limited options (I am moving this week and all of my food is in a mini fridge shared with my roommate). I am stuck with little options, but made it work and still packed all my meals for when I was out and about today. If I can do this YOU CAN TOO! It takes prep time, but when you have food packed and don't have to go on the hunt for something healthy it just feels great! Everyday working towards my goals. Eating like this is a part of my lifestyle, and I enjoy the way I feel when I am living it like this:)

Sample Day
What I ate Thursday April 28, 2011

Meal 1: 6am
Cup of COFFEE!!!!!!!!!!!
1/2 C. oats
5 Egg whites
6 Strawberries
1 Tbsp flaxseed meal
Cinnamon

Meal 2:
Protein drink with water
Banana

Meal 3:
Big salad-
Romaine lettuce
Sliced tomato
Green bell pepper
4 oz. Extra lean ground turkey
1.5 Tbsp balsamic vinegar

Meal 4: 3:00pm
5 egg whites
Kale
Asparagus spears

Meal 5: 6:00 pm
4 oz. extra lean ground turkey
Steamed broccoli (about 1 1/2 c.)
Some walnuts and almonds (small handful)
Some mustard (maybe 1/2 tbsp)

Meal 6: 9:00 pm
Protein drink with water

ALSO: I make sure to drink about a gallon of water a day!

Today's Leg Workout

Here is an example of a leg workout. Today I am focusing on building my quads and calves. I am going to use a relatively heavy weight, to where my last two reps of each set are a struggle. Hopefully, showing you a little of what I do in the gym can give you some ideas!

Legs: (Quads & Calves)
Smith Machine Squats 3 X 15
Hack squat 3 X 15, or last set to failure
Seated Leg Extensions 3 X 10, last set a drop set reducing weight
Box jumps 3x25
Walking Barbell Lunges3x20, superset with adductor 3 X 20
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run

What's For Breakfast? 10 Simple Morning Meals

It's no secret that breakfast is the most important meal of the day. You should eat within an hour upon waking (I wake up and hit the kitchen right away). Some people aren't hungry in the morning, but that just means you ate too much food too late. Your body has gone at least 7 hours without food, and you need to eat to get your metabolism going in the A.M.
Here are some breakfast tips that start off the morning right and balanced! Make sure to eat your fruit in the morning rather than the evening (spikes your blood sugar). Also it is IMPORTANT to eat protein starting off your day, also add in some healthy fats and complex carbohydrates to get you going!
Here are some ideas!

1.
1/2 C. Oats
5 Egg whites
Small piece of fruit or berries
Cinnamon

2.
1 Slice low sodium ezekiel toast
1 Tbsp. Unsalted natural peanut butter
5 egg whites

3.
1/2 C. Oats
1 Scoop protein powder

4.
1 c. Fat free greek yogurt
1 Tbsp. Flaxseed meal
Some nuts
Berries

5.
Protein pancakes
1/3 c. Oats
1/3 C. Cottage cheese
3 Egg whites
Cinnamon
Blend, and put on frying pan
Serve with berries or fruit

6.
Protein shake
Scoop of protein powder
1 c. Unsweetened almond milk
Fruit
Ice

7.
Egg white scramble
5 egg whites
Grilled veggies (my fave mushrooms, onion, tomato)
1/3 c. oats

8.
1/4 c. Ezekiel original cereal
1/2 c. Greek yogurt
Berries and nuts

9.
Banana
Puffed wheat cereal
1/2 c. Greek yogurt

10.
2 rice cakes
1/2 c. Greek yogurt
Cinnamon
Almonds
Berries

Choose Your Lifestyle.

Often times people ask me why I workout so much and eat so healthy. First thing I think is why do they choose to eat bad and not workout? The point is we are all different. I don't expect everyone to workout as often as I do, or eat the way I do. I get questioned a lot, so I decided to be open with everyone and explain myself. I love the feeling I get when I am eating healthy and working out regularly. I noticed, I don't feel very sluggish, people compliment me saying my hair looks shinier, and I look happier. For me, eating healthy and working out is just a part of my lifestyle.
That being said, I want to make it a point that not everyone has to eat or workout the way I do. I post tips and motivation just for the people interested. I know it doesn't come easy to a lot of people. BUT just think about it. I know a lot about these topics because 1. I grew up being an athlete 2. Both my parents are athletes (Dad is a world champion cyclist and my mom is a P.E. teacher) and 3. I am a Kinesiology major (I study this for fun).
I want everyone who reads my blog to know, you don't have to eat perfect and always be on a diet. Spend hours and hours in the gym everyday, that is not the point of this blog. Spend time working on you! For me, that is going to the gym, going on a walk, going to yoga, reading, etc. Just taking time to focus on your life is extremely important. I have found that many people (I used to be one of them) get lost in the business of life and what we think we are supposed to do; we lose ourselves in the process.
My tip: take your life back. Work on you, do things for you. You don't have to do most of the things you do each day. You don't have to go out as often as you do, your friends will understand. I think it's time we all get our health back, and change our lifestyles. Spend some time working on yourself; it feels great!!

If You Only Have 3 Days To Train

For everyone that reads my blog, I understand how busy we can all be. Just because you are unable to go to the gym 5-6 times a week DOESN'T mean you can't be SUPER fit and feel amazing about your body. As I have said numerous times, diet is key. If you only have the time a few days a week to train just make sure your diet is clean and I promise you will still be able to stay on track.
If you only have 3 days a week to train you can workout using a push/pull split ( one day chest, shoulders and triceps; back and biceps the next; and legs the last day). I am aware that not everyone loves fitness and or the gym as much as I, but that doesn't mean you should ignore your health all together. Get to the gym at least three days a week and make sure you are lifting weights.
While lifting you can start with 3 sets of 10 repetitions at about 80% effort, the last few repitions should be difficult and if they aren't you need to increase the weight being lifted. Take about 2 minutes rest in between each set. If you get used to 3x10 you can change it up to 3 sets of 12 repetitions at a lesser weight (about 70%). With the decreased weight you should also decrease your rest time (about 1 minute). Keep switching up your sets, reps, and rest so your body doesn't accomodate and hit a plateau. Try changing the number or reps by going heavier some days with less reps and lighter other days with higher reps.
After you are finished with your weights for the day, if you are in a hurry jump on the treadmill and get a quick HIIT workout in. They last only about 20 minutes but keep your body burning fat for 24 hours+. If you have a little more time hop on the stairmaster for 40 minutes (I know its killer but the results are worth it).
My advice if you only have those 3 days, HIT IT HARD. You will have plenty of recovery on your days off so you can go "BALLS TO THE WALLS" and sweat it out while you are there.
Don't hold back, and when you step in to the gym make sure you are "gettin it". No one matters but you once you are there; work on your goals and don't hold back! Keep your workouts INTENSE!

High Intensity Interval Training

On a daily basis I see people at the gym day in and day out, and I notice many tend to stick to one cardio machine. I also notice that even though they may spend up to an hour on that machine, I don't see their body change over time. I don't think enough people engage in HIIT training, so I for those of you who aren't familiar I am going to introduce the idea to you. HIIT training is sprint training- usually they last less than 20 minutes- HIIT workouts work the cardiovascular system and is a fat burning workout. I would suggest trying to incorporate HIIT training in your weekly workouts about 2-3 times a week AFTER weight training. On the bright side, it's a quicker workout and you'll be out of the gym in no time.

Some different HIIT workouts on the treadmill
5 min warm-up- 1 min level 9,1 min level 5 (for 20 mins)

3 – 5 minutes warm-up, 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times), 3– 5 minutes cool down
30 second brisk walk – 30 sec sprint (7x)

5 min warm-up – 1 min high intensity, 4 min recovery – 5 min cool down (4x)

Run 12 mph 30 sec – walk 2 min (7x)

3 min walk – 30 sec fast run – 1 min walk – 30 sec sprint (8x)

Sprint 30-40 sec – walk or jog 1 min (20 min)

20 minutes changing speed – 4 mph 60 sec – 8 mph 60 sec

Thea's New Favorite Meal: Homemade Bouillabaisse

I am OBSESSED with Bouillabaisse. Every menu I can find it on, I order it (rare I find it). For those of you who aren't familiar, it is a french seafood stew. It can be prepared many different ways, but I am making up my own "eat clean version". It tastes absolutely delicious and I am super proud of this recipe. YUMMY!
P.S. Did I mention how SUPER healthy it is!?!

Ingredients:
4 Oz. Talapia
4 Oz. Shrimp
1 Lb. Mussels
1 Lb. Clams
1 Can Clam Juice
1 Can No Salt Added Diced Tomatoes
1 Tbsp. Fennel
1/2 Chopped Large Onion
1/2 Head Garlic Diced
2 Tbsp. Extra Virgin Olive Oil

Directions:
1. Heat the olive oil in a large, heavy pot over medium-high heat. Add the garlic, onion, and fennel and saute until just brown for about 5 to 10 minutes.

2. Add the tomatoes, and clam juice.

3. Bring to a boil and cook until the vegetables are tender and the liquid is reduced by half, about 20 minutes.

4. Reduce heat to medium and add the fish . Cook for about 2 minutes.

5. Wash thorough then add clams, mussels, and shrimp (make sure clams and mussels are cleaned and opened or broken shells are thrown out). Simmer until the shells just begin to open, about 4 minutes more.

6. Cook until all shells have opened, the shrimp is pink and curled, and the fish flakes easily, about 2 minutes.

Thea's heirloom salsa

As the weather is heating up I have noticed Mexican food keeps sounding more and more delicious. I went to the market and found some amazing heirloom tomatoes an thought I'd make my first salse. To put it modestly it turned out pretty darn good!
Thea's heirloom salsa
2 large heirloom tomatoes
1/2 large red onion
1 jalapeño pepper
bunch of cilantro
2 limes
1 avocado

1. Chop the tomatoes, dice the onion,dice jalapeño, and finely chop the cilantro.
2. Add those ingredients in blender, add the juice of two limes.
3. Turn on blender on chop setting.
4. Pour in bowl.
5. Cut avocado in cubes.
6. Add to salsa and stir.

Serve on egg whites, chicken, as a salad dressing,with baked corn tortilla chips, or a whole wheat tortilla!

Thea's Quick Heirloom Tomato Avocado and Egg White's

I went to the market and picked up the MOST BEAUTIFUL heirloom tomatoes. Once I put them in the fridge, the only think I could think about was eating them. With only a few minutes to go before it was time to eat my next meal, I decided to keep it sweet and simple. For all the clean eaters this is a nicely balanced meal loaded with veggies, lean protein, and healthy fats!

Ingredients:
5 egg whites
1/4 sliced small avocado
Sliced heirloom tomatoes

I plan on making more recipes with these delicious and juicy tomatoes.
Sliced Heirloom

10 Quickest Clean Eats When I'm On The Go.

We are all so busy, it is only normal to get caught up not realizing that you have to leave the house and haven't packed your meals for the day. I always have things around the house stocked up so I can grab them on the go or prepare extremely quick.

1. Protein powder- Put it in a shaker with water, grab a piece of fruit and you're set!
2. Low sodium rice cakes or Ryvita/ Ok-Mak crackers- two crackers with a little unsalted peanut butter and a piece of fruit is quick and super easy to pack.
3. Fage 0% greek yogurt- with flaxseed meal, unsalted almonds, and a sliced piece of fruit or berries.
4. Fat-free cottage cheese- Tastes amazing with unsweetened applesauce and cinnamon.
5. Whole wheat tortilla (la tortilla factory low-carb, or sonoma low-carb)- wrapped with sliced banana unsalted peanut butter and cinnamon. OH MYY DELISH!!!!!
6. Whole wheat tortilla- wrapped up with some of your pre-cooked chicken breast, some mustard, and green beans.
7. Can of water packed tuna- mix in veggies and mustard (if i have time for something besides mustard i will use a scoop of fat free greek yogurt mixed with Indian spices). (HINT: if you don't have a cooler on hand you can put in frozen veggies they will keep your food cold without a ice pack)
8. Pre-made protein bars- and a piece of fruit. (I cook a batch and put in the frigde so whenever I need them they are handy).
9. 4 hard boiled egg whites- with sugar-free ketchup or mustard and grab a piece of fruit.(Sometimes i like to hard boil a dozen eggs in the fridge to have on hand so I don't have to hassle cooking on the go).
10. Fat-free cottage cheese- with some cubed avocado and pico or salsa. AIIAIIIAII!!

These are things you can pack anytime and leave them stocked. No excuses for not having time, most of us can find time when we are hungry to run in somewhere and pick out something (that wastes time). Instead, plan ahead and have quick snack choices in your house ready to be enjoyed!

Clean Eating Really Works! Here's a story!

Unlike most fad diets, eating clean is a lifestyle change. There are always slip-ups in everyone's day-to-day routine every now and then, but preparing meals each day to ignore those slip-ups is best.
I am going to share a little bit of my mother’s journey with you. She has seen me change my lifestyle over the last few years, and of course as a mom she has to wonder and worry. She noticed my weight-loss right away and assumed I simply wasn't eating enough. When I tried to encourage her to join my healthy eating, she didn't take the advice because she assumed I was unhealthy. Her comments to me sort of hurt my feelings, asking where my butt went and things along those lines. At that point in time she was right, I lost my butt! I got upset because I have never had a goal to be skinny; I strive to be fit. Once I traded in the long time spent on cardio and started lifting weights is when my body began to transform. My perspective on working out and eating has changed as well.
I have encouraged her to join me in clean eating, every time I go home I notice her 3 big meals. She tends to eat very fast and stuff herself to where she’s rarely hungry for the next meal. When you have habits like this, your metabolism slows down. You aren't eating regularly enough for your metabolism to stay steady and constant. Once she noticed my changes physically, and mentally I think she got more and more curious. She started listening, maybe not following healthy tips but listening. From there she asked me to make her little meals. I wanted to cook with her and make healthier options. We talked and decided it would be good for her to pack snacks and lunch for when she’s at work and see how it goes. She and her co-worker switch off packing clean snacks and meals! Without even trying to lose weight my mom has gone from about her normal 145 lbs to a healthy 139 lbs in just a few weeks. She has never been overweight, and works out regularly. Now that her diet is on track, I can tell how excited she is. I am so proud of her, and I love that my mom is taking her health in to her hands. I think it is very important to make sure the people we love the most are happy and healthy. When you get healthy, I believe it makes your life that much more enjoyable. Hopefully, you can take this story and begin to make small changes to better your health:)

Coffee Drinks- Rethink your drink

Rethink your drink

I don't know if you have all heard me rant about my absolute love for coffee. I don't think I am someone who necessarily NEEDS it, but I truly enjoy a nice warm cup o joe <3. I noticed many people who order drinks at major coffee companies tend to get what tastes the best, I mean who doesn't want a nice yummy sugary drink? The downside is the HIGH amount of calories, fat, and sugar in these drinks. Sometimes I don't think people realize exactly how many calories they are ingesting in just one small drink. Here are little tips to think about before your next trip to the coffee shop.
Grande White Chocolate Mocha Calories 470!!!!!!!
Calories from Fat 170
Total Fat 18g 28%
Saturated Fat 12g 60%
Trans Fat 0g
Cholesterol 50mg 17%
Sodium 240mg 10%
Total Carbohydrate 63g 22%
Dietary Fiber 0g 0%
Sugars 59g
Protein 15g

This white chocolate mocha has more sugar than you should have in a whole day. If you were thinking to have any fruit, or any dairy later in the day you have already exceeded the DRA (daily recommended allowance). For UNDER 470 calories you can have a BUNCH more that will satisfy your body and give it the nutrients it needs. You can enjoy 1/2 c. oatmeal(140) a banana(105) a nonfat yogurt(80) AND a skinny latte(130). ALL of these add up to ONLY 455 calories! Instead of starting your morning off with something high in calories and lacking nutrients, opt for a healthier choice.

Skinny Vanilla Latte Calories 130
Calories from Fat 0 Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol <5mg 2%
Sodium 170mg 7%
Total Carbohydrate 19g 7%
Dietary Fiber 0g 0%
Sugars 17g
Protein 12g

SMART COFFEE CHOICES
1. Black coffee
2. Cafe Americano (espresso and water)
3. Coffee with no calorie sweetener and some non fat milk
4. Coffee with sugar free syrup and some milk or soy milk
5. Nonfat latte (this should be a treat not an everyday choice)
6. Nonfat latte with sugar free syrup

WAYS TO MAKE YOUR DRINK NUTRITION FRIENDLY:
1. Order a smaller drink
2. Order a drink with non-fat milk.
3. Skip the whip
4. Order sugar free syrup

Thea's DELICIOUS Peanut Butter Granola

I get really upset when I read the ingredients on most granola's at the store. Tons of sugar, or butter, or both! They have lots of fat too, even the low-fat granola isn't very good for you AT ALL and tends to be extremely high in calories. I saw this as a challenge, and decided to make my own version, guilt-free!

Thea's DELICIOUS Peanut Butter Granola

1 c. Quick oats
1 c. Puffed wheat
1/4 c. Wheat germ
2 tbsp. Flaxseed (ground)
1/4 c. Chopped unsalted almonds
1/4 c. Peanut butter (unsalted natural organic)
1/4 c. Sugar-free syrup
1 tbsp. Unsweetened Cocoa Powder
Dash of cinnamon and sprinkle of salt.

1. Preheat oven to 350 degrees.
2. Combine all ingredients and mix around with your hands.
3. Place on cooking sheet.
4. Bake for 30 mins. Every 5 minutes flip granola.

Serves 4

1 serving:
Total Calories- 301
Fat- 57.5 g
Carb- 32.5 g
Protein- 12.5 g

This is amazing, you can eat it as a snack alone (ziploc baggy), sprinkle just a little for a crunch on non-fat greek yogurt, or with some almond milk or skim milk, even with fresh fruit. Such a good healthier way to get your granola fix <3

Simple Salmon

I don't know if you are all aware of how much I love Salmon, but let me tell you I LOVVVVEEE SALMON:) I get nervous cooking it at home, because I feel like it can never taste as good as the chef at the restaurant I serve at can. Today is an exception, I can proudly say I made a delicious fillet of salmon that I am proud of. Quick and ready to eat pronto!

I bought some salmon on sale! It came out to be around $2!
1 tsp extra virgin olive oil
4-5 oz. wild salmon (make sure it's wild, farm raised salmon is usually died pink)

Seasoning:
I mixed just a tiny bit of all
Mrs. Dash table blend
Mrs. Dash garlic and herb
Mrs. Dash tomato basil
Italian seasoning

Directions
1. For the busy people like me turn on your George Foreman grills and spray with light spray or olive oil spray.
2. coat salmon with 1 tsp olive oil.
3. coat salmon with seasoning.
4. Once cooked through voila!

I served with a mixture of stir fried cabbage, carrots, 4 oz. yam, and 4 crimini mushrooms. It was quick, easy, and delicious!

Janelle's Amazing Mexican Taco's

Hey everyone! SO the other day I went to my friend Janelle's house (a fellow clean eater) she is the cutest thing, and had a meal cookin'! I walked in and immediately could smell the goodness!!! She did an amazing job and the food tasted spectacular! I think this meal is worth posting
It also shows, you can have a great night with friends and still eat healthy. While the food was cooking. We enjoyed a few healthier chips and janelle's awesome Avocado Salsa! Yumm! Hope you can try this recipe!

Janelle's Amazing Mexican Taco's

Servings: 4

Ingredients:
4 Trader Joe's Corn Tortillas or Low-carb whole wheat tortillas
1/2 pkg. extra lean ground turkey
pinch of cayenne pepper
1 chopped tomato
2 c lettuce
1/4 c shredded low-fat mozzarella cheese
2 tbsp. enchilada sauce

Cook turkey in nonstick skillet on medium heat for 10 minutes or until cooked through, stirring occasionally. When cooked all the way through, add cayenne pepper. Let sit on low for 5 minutes to let flavors absorb.

Warm tortillas in microwave for 30 seconds. Add turkey meat to tortilla and garnish as desired.

Suggestion: Add a scoop or two of this AMAZING salsa for more flavor!

Avocado Salsa:
1 avocado
1 tomato
1/2 c unsweetened corn
1/2 black beans
sea salt (to taste)

Chop up avocado and tomato into cubes. Combine and mix all ingredients. Add salt to taste.

Enjoy with guiltless gourmet corn or blue corn tortilla chips(Trader Joe's) <3

What to Eat When You Go Out-What I Eat When I Go Out

Let me start off by saying isn't good to go out to eat very often. The quality of food isn't very high, the food tends to be more processed (even the healthy things), and it is plainly more expensive than cooking at home. I do know that every once in a while it is nice to take a meal off of cooking and packing, SO here are some tips for going out to eat.
1. Always start off get a lean meat. Chicken breast, turkey breast, egg whites, salmon, ahi, mahi mahi, shrimp, etc.
2. Make sure the lean meat doesn't have sauces on it, isn't breaded, or fried. You can ask the waiter or waitress to grill. You can also say please cook it with oil and not butter. If it comes with a sauce ask for it on the side.
3. Make sure you get some veggies in the mix! Greens are the best(high in nutrients), if not greens, oranges reds, all the bright colors. Stay away from the mashed potatoes, the creamy soups, etc. Get your side of veggies steamed (no oils and butter)
4. If you get a salad don't ruin it! SO many people get salads thinking it's a healthy choice when it can easily be more calories than a sandwich. Skip the cheese(they use cheap and high fat cheeses at most restaurants), skip the candied nuts (for 6 sugar coated nuts its about 150 calories), skip the crutons(unnecessary), skip the dressing (get salsa on the side, or plain balsamic vinegar).
5. Don't eat the bread basket!!!!!!!!!!!!!!!!!! Too many reasons behind this one, it's bleached flour, high in sugar, high in carbs, no nutrients, TASTY yes, but one of the worst choices to make when you're out. Just be patient and wait for your food. If you're extra hungry order an appetizer (ahi sashimi, shrimp cocktail, grilled veggies), or get a side salad.

What healthy choices I make when I order:
Breakfast:
Egg whites, no cheese, tons of veggies, dressed with salsa or hot sauce, and a side of fruit
tofu scramble, no cheese, tons of veggies, dressed with salsa or hot sauce, and a side of fruit
oatmeal (make sure it's not out of a package, no sugar), and a side of fresh fruit
oatmeal (make sure it's not out of a package, no sugar), and a side of nonfat yogurt
dry wheat toast egg whites and veggies with salsa
dry wheat toast with fruit and a non-fat yogurt

Lunch/Dinner:
Grilled Chicken and steamed veggies
Grilled Salmon and steamed veggies
Grilled Ahi and steamed veggies
Salad with tons of veggies (no cheese, no crutons, no nuts (because they are usually salted at restaurants=BAD), no dressing) either shrimp, scallops, grilled Salmon, Ahi, or Chicken with balsamic vinegar or salsa as dressing

It is ok to order brown rice, but make sure to ask if they prepared it with butter. If they did, then don't order it. Any sauces that are cream based pack on hundreds of calories to your meal as well so steer clear
HOPE THIS HELPS!!!

Time Management For The Busy

Ok!I have heard on NUMEROUS occasions from tons of people how busy they are and how they truly can't find the time they would like to workout. I am going to respond to all those comment's short and sweet by saying I KNOW.
I mean doesn't it sincerely SUCK! I wish there were more hours in the day! I can't tell you how nice it would be to have that hour to workout magically appear, but to be realistic it doesn't. To put in in other words, that time will never just appear. Throughout our whole ENTIRE lives! I hear the excuses, well when I'm done with school I'll have more time. WRONG. When you are done with school you will be working more, once that settles in you will spend your free time dating, or with a family. Bottom line is there will never be enough hours in the day, we tend to fill up those hours with the things we believe are most important. Work, school, social lives, etc.
Now is the perfect time to add in a workout regimen on your weekly TO-DO's. I know girls so committed they workout at 6 every morning to get it over with. Some people who workout at 11pm after a very long day. The people who truly find a stress relief, or balance when they exercise are the ones who will make time for it.
I am not saying each person isn't busier than the next, because some people take on more than others. Take the time to reflect and see where your priorities are. Some nights I know that going out late and spending money out on the town #1 is going to tire me out #2 is going to hurt my wallet #3 is going to make the next day a little less productive and #4 in conclusion ISN'T WORTH IT TO ME.
If you have the goal to get in to shape, then stop saying you don't have time. MAKE the time. I am just as busy as the next girl, and I hold myself to making sure I work out. This is because I realized I am happiest when my life has the balance. I have an amazing outlet when I workout to forget stress, drama, and tomorrow's homework to just simply focus on the now. The moment, and this healthy body that I am fortunate to inhabit. I owe it to myself to make the time to do the things I know make me feel like me.
So what does all this mumbo-jumbo I'm talking about boil down to?
Make the time to DO YOU. Bottom line! As long as you are making the decisions best for you, then you will be a healthier person, better friend, and a stronger individual.
Make sure you make the time to be the best YOU you can be!