Sunrise Salmon Eggs

Sunrise Salmon

I was at a restaurant in Sedona Arizona a few years ago and had something very similar to this. It was unreal so I had to recreate it myself in a healthy version. Trust me on this its really good...I know its different but give it a try you won't regret it!!

SERVES TWO!

2 salmon packet(You can get them at any grocery store its pictures above)

2 egg

4 whites

2 wedge  Light Laughing Cow Swiss cheese

3-4 Tsp chili sauce (this sauce isn't the healthiest but in small amounts its awesome and is the key Ingredient)

1-2 pieces of whole wheat minimal processed bread or Eziekel bread per serving

Salt and pepper to taste

Put the salmon in a pan and saute' for 2-3min on medium add salt and pepper and set aside (salmon is already cooked so it doesn't take long it just browns a little bit )

Make the eggs adding salt and pepper  in a separate pan

Toast bread. Spread the laughing cow cheese over the piece(s) of bread. Top with salmon and then cooked eggs 

Calories: 308.3 only 248 if you use 3 eggs whites

Protein: 35 g ( my bread has 5g)

Carbs: 7 carbs 

Fat: 9 g with  1 whole egg 3 with egg whites only.

Taco Salad

I love Mexican food but I can't have my plate covered in cheese tortillas refried beans and sour cream! So I make this yummy meal.  Not much of a recipe needed accept for the chicken.

Cook 4-6 chicken breast with salsa of choice and a taco seasoning packet in a crockpot for 4-5 hours on low. Shred with hand mixer once cooked (Food prep is HUGE for eating healthy so make extra put it in serving size baggies and freeze for fast meals) 

Lettuce,mini peppers yellow orange and red ,avocado, tomatoes,dollops of Greek yogurt, salsa , black beans drained, and yummy shredded chicken taco meat!Whala... TACO SALAD!

Its pretty Simple and fast if you food prep the chicken

Chocolate Peanut Butter No Bake Protien "Cookie Dough"

NO BAKE PROTEIN "Cookie Dough" 

 I orginally saw this recipas as a peanutbutter cookie for one on Dashingdish.com but I felt like it wasn't very sweet once it was baked . So I thought why bake it... AND I changed it to a Chocolate Peanut Butter version...Best combination ever!

This is awesome to make the night before or in the morning and eat it later that day for a quick and "sinfully" yummy snack. I have found if you make it ahead and let the dough mix it tastes better.
  

You will feel like your are eating  gooey awesome no back cookies!

Serving Size : 1
DIRECTIONS

1/4 C oats

1 Tbs Chocolate protein

2 Tbs PB2 with cocoa

1 Tbs Calorie free Walden Farm maple syrup (Walden farms products are delish I use alot of them and they are all calorie free) or  low cal syrup 

3 Tbs Greek yogurt

3 packets of stevia ( I am obsessed with the nunaturals or sweet leaf

 stevia -  they have little after taste and I have tried to alot of Stevias 

1/4 baking powder, 1/4 baking soda
** Optional: a few peanut butter chips to top your cookie dough

Mixed ingredients together and THEN add the baking powder and baking soda  and mix again. Now let it sit for about 5 minutes and stir  it again. The BS and BP give it a more cookie texture.   I like to refrigerate min for 30min or more and then eat (helps the flavors mix better ) but sometimes I can't wait so if u can't either go ahead! Enjoy your cookie dough! 

Strawberry Lemon Creme Pancakes

This is an awesome healthy "sinful" breakfast that will taste so good but wont ruin your day! The pancakes are very light so when you flip them be gentle! Enjoy

For the Pancakes:

2 tbs Coconut flour 

2 Large egg whites

1/4 C Almond milk (or milk of choice)

1/2 tsp Baking powder

1 pkt Stevia  (or to taste)

3 strawberries chopped very small

1tbs water or more to get the consistency you like 

Lemon creme topping: blend in processor or blender

2 tbsp Cottage cheese 

2 tbsp Greek yogurt

1/4 to 1/2 tsp sugar free lemon jello mix OR a 1/2 tbsp sugar free lemon pudding mix (The pudding makes it a little thicker)

Toppings: 3-4 chopped strawberries  a dollop of canned fat free redi whip and walden farms syrup.

Calories including topping: 195 

Protein: 18.5g

Fat:3 g

Carbs: 21 carbs

And the Little fan in the picture is an 1/2 of an Italian waffle cookie Sold in a big pack from Cosco 23 cal a cookie.

Chicken Ceasar Salad Sandwich

For the  chicken I make a whole crockpot and then separate into little bags and freeze for  a quick easy lunch. I got the originally recipe off rachelshultz.com but modified it to make it healthy!

4-5 chicken breasts 

Caesar dressing mix packet

1/2 cup almond or low fat milk (optional)

1/2 cup Greek yogurt (optional)

Trader Joe's medium-size whole-wheat pitas 100 calories each

A few chopped grape tomatoes

Handful of spinach 

Cook Chicken breast in a crockpot  for 4ish  hours on low.Drain crock pot and shred chicken(its fast with a hand mixer)

Mix Caesar packet with 1/3 cup milk 1/3 cup Greek yogurt in a separate bowl. (You can also not add the milk and yogurt if you want less calories  and just season the meat with the packet) 

Pour caeser mixture over chicken in crockpot @ mix together -Keep on low another 30 min. 

Eat on Pita or a High fiber low carb tortilla with tomatoes and spinach or as a salad

Blueberry Graham CheeseCake Protein Shake

Blueberry Graham Cheesecake Protein Shake

As you get to know me you will realize I LOVE desserts BUT more so I love healthy things that taste like desserts. So I alway jazz up my protein shakes to make them special!  I fully believe if you make your healthy foods look good you will want to eat them! This is one of my favorites. It kills my sweet tooth and tastes oh so good! I hope you enjoy it.

Ingredients:

1/2 C cottage cheese (trust me you won't notice it and it thickens the shake and adds 14 extra grams protein)

1 Scoop Vanilla protein powder ( my scoop is 100 calories)

1/2 C water

1 Tbs Cheesecake  sugar free pudding mix

Handful blueberries about 1/4 Cup 

8ish ice cubes

Topping:

3-4 crushed Teddy Graham's crackers on top

 Dollop of fat free cool whip from the can

Calories with the topping:250 without topping 230

Protein: 34g

Fat: 2 g

Enjoy!

WHO AM I....

I have been active my whole life but two distinct issues brought about my LOVE for exercise and health. After a rough semester at collage I become very depressed. I felt very lonely being 3,000 miles from my home in the DC suburbs and had been through a very hard break up. I started going to the gym to get out of my apartment. The endorphins lifted my spirits and I learned quickly that my way to happiness was exercise. It made me feel alive,invigorated, and in control. I LOVED it. I got certified as a fitness instructor and started teaching at the age of 20. I ate decently healthy during this period but my passion for it really developed after I tore my ACL playing club Lacrosse for BYU. I sat around a lot in recovery which was hard for me due to my love for exercise. But I realized during this period I needed to eat better. I began my healthy food journey at this point. Skip forward 6 years and my fabulous husband and I were trying to conceive. I was told to stop teaching fitness classes, lower my heart rate, limit my exercise and eating more fat it would help. I already had a balance diet already so this was hard for me to digest! Plus I LOVE the rush that flows through me when my heart pumps and I was now being restricted. I worked with the fertility doctors for almost two years. I had faith that if I followed the doctors orders I would get pregnant and it was hard. I did insemination 3 times and then invetro and conceived two little girls who were born June 19th, 2013. At the beginning of my pregnancy I was so careful to not lose though little angels through strenuous exercise but I ALWAYS did as much as I could along the way. As time went on I was able to get back into kickboxing(which is my second love after my family) and modified the routines I used to teach at the gym to fit my new pregnant needs. I worked hard (for a pregnant girl) 6 days a week. I wanted to have a good labor and I wanted to carry my girls as long as possible. I made it to 38 and 1/2 weeks. And luckily was healthy as a horse in the end!

Now I have two beautiful little girls and I am back to my old ways! Pushing myself to the limits, experimenting in the gym and the kitchen, training clients, and being thankful everyday for the OPPORTUNITY I have to exercise and eat Healthy.

I love to share everything I have learned over the years and I love to learn from others as well.I hope you enjoy my recipes and exercises and I hope you believe in yourself . YOU can do hard things!