Tuesday, September 24, 2013

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.

Wednesday, September 18, 2013

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

Thursday, September 12, 2013

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.

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
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


Monday, September 9, 2013

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!

Blueberry Lemon Pie for One

1 love quest bars AND I love pie. So what could be better then combining them! Quest bars are amazing and you can make so many things out of them! Using a quest bar to make a pie crust turned out awesome and was a REALLY clean and protein packed treat!
1 almond crunch quest bar
2-3 tsp vanilla protein 
1/3-1/2 cup blueberries
2 tsp vanilla protein
1 tsp lemon sugar free  pudding mix
Adjust to your taste !

Microwave the almond bar 15 seconds until soft and roll out with a rolling pin as flat as possible on parchment paper. Slice a few thin strips off for the top and place in a baking dish. Mash #blueberries and mix in vanilla protein powder. Pour over top the almond crust . Place the thin strips over top to look like a pie. Bake at 350 for 8-10 minutes until edges are slightly golden but still soft. 

Mix topping of vanilla protein and #lemon sugar free pudding with a little water to get a thin consistency you can drizzle over top your pie with a fork! Its AMAZING I ate mine for lunch!!!! 

Calories: 297 
Fat:9 g Saturated: only.5
Net Carbs: 6g

Salmon Asparagus Honey Djion Salad

Salmon Asparagus Honey Djion Salad

We were flying to AZ and I thought what can I pack for lunch that I can have out most the day and can be eaten cold or warm AND is a healthy solid meal....  So I thought of this! Its light and fresh and travels very well. 

Put the following in a container with a lid:
1-2 salmon packets (they are 70 calories 2.5 oz and 13 G protein so I use two)
2 ish cups spring and spinach mix
5-8 asparagus grilled spears ( just throw them on the George Forman grill until they are tender - its fast and easy
1/3c peas
1/4 c plain pearled couscous 

2tsp honey
2tsp DJion mustard
2 tsp lemon juice
Salt and pepper to taste
Mix dressing pour over top and shake with a lid in the salad !