Friday, November 9, 2012

Coconut Pancakes with Berry Sauce

Hello everyone! I am sorry it has been so long since my last post! School has been hectic and I have been going to the gym everyday so I haven't had time to get creative with my food. But this week, I finally made a fun new breakfast pancake! I started off by making my fried bananas and then making an egg-white fritatta with them; then the idea came to make a fried banana pancake! YUM! I made the pancake batter with coconut flour, which is a great source of fiber and egg whites which add protein. I used a small pan and made one big pancake; if you would prefer to make small pancakes try it out!

Fried Banana-Coconut Pancake

Fried Bananas:
1 banana, 1/2" thick slices
1 tbsp unrefined coconut oil
1 tsp cinnamon

Pancake Batter:
2 Tbsp coconut flour
4 egg whites
1 tsp vanilla
~1/4 cup unsweetened coconut milk
1 tsp cinnamon

Raspberry or Blueberry Chia Sauce:
1/4 cup frozen raspberries or blueberries
1 Tbsp chia seeds

1. Coat banana slices in cinnamon. Heat coconut to medium-high heat in a small pan; "fry" bananas in coconut oil until browned on one side, then flip.

2. After flipping bananas, add batter over the bananas. Put lid on and cook for 3-4 minutes over medium-high heat; then using a plate or large spatula, flip pancake over to brown the other side for 1-2 minutes.

3. For blueberry sauce, in a microwaveable safe bowl, microwave for 40 sec, add chia seeds & mash with a fork; put in microwave for 30 more seconds until hot.

4. Plate pancake and top with sauce. YUM!

A paleo approved, no sugar added, gluten free, and dairy free breakfast! 

What I love about using the fried bananas in this recipe, is while you are eating the pancake you come across yummy friend banana pieces! 

P.s.  I woke up this morning to the first snow of the season! It hasn't stuck to the ground but it is sticking on top of my car and our roof. 

Tuesday, October 9, 2012

Fall Squash

Hello again! This past week was rough due to my dog being sick and then I got sick as well, but I still found time and energy to make some great meals. Since pumpkin and a wide variety of squash are in season, I have gone a bit squash crazy! :) Squash is a comfort food, I am in need of comforting being thrown into 30 degree mornings! I am pretty sure back home in southern California is still in the 80s!

First up on new recipes is a Pumpkin Pie "Omelet" & Pumpkin Protein Shake! I know what you may be thinking, pumpkin...omelet...seriously?! But It was just like a pumpkin pie!

Pumpkin Pie "Omelet"
1/2 cup pumpkin puree
1 whole egg
1 egg white
approx 1/4 cup almond milk
1 tsp cinnamon

1. Mix all ingredients together
2. Heat 1 Tbsp coconut oil in a small saucepan over medium-high heat
3. Add ingredients; cook with lid on for approx. 8 minutes, until cooked through
(I flipped it to brown the top for 1 minute)

Top with almond butter, cinnamon and fruit if desired and serve!

Pumpkin Protein Shake
1/2 cup pumpkin puree
1 banana
1 tsp pumpkin pie spice
1 cup almond milk
1 scoop vanilla protein powder
1/2-1 cup water & ~8 ice cubes

Blend & serve!

My next new favorite is butternut squash! Last thanksgiving I made a Butternut squash, caramelized onion & spinach lasagna from Cooking Light magazine. It was delicious! With the butternut squash, the recipe baked it with sage; which had great flavor, but we have fresh thyme in our back yard so I figured I would try that out and oh my goodness I am so glad I did! :) If you have never tried butternut squash, I highly recommend it. Butternut squash is low in fat, a good source of fiber, rich in phytonutrients and antioxidants, and a good source of potassium, folate & vitamin B6. Check out for more benefits of this power food!

Thyme [for some] Butternut Squash!
1 Butternut squash, peeled & cubed into 1/2" cubes
1 Tbsp thyme
1 Tbsp coconut oil, melt in a small bowl in the microwave for 10-15 seconds
Sea salt & pepper to taste

1. Preheat oven to 410 degrees F
2. Combine ingredients in a large bowl
3. Put in a large baking sheet
4. Bake 15 minutes
5. Take baking sheet out of the oven and flip the squash cubes over
6. Bake an additional 15 minutes


I served mine with a grilled pork chop and roasted broccoli; it was a delicious fall dish.

My step mom showed me how her mother use to bake acorn squash, and it is so simple! No peeling, no chopping; just quarter the squash and bake it! She used a green acorn squash, quartered it, put it in a baking sheet with a tab of butter on each quarter and baked it; I tried something new by using a white acorn squash with coconut oil and thyme, and honestly either way is delicious! Simplicity with great health benefits

Acorn Squash
1. Preheat oven to 350 degrees F
2. Cut green or white acorn squash into fourths, spoon out guts & seeds, place in large rimmed baking dish.
3. Poke with a fork, add a small amount of fat to each quarter (1 tbsp coconut oil or 1 tab of butter) and if desired season lightly with sea salt, pepper and fresh thyme.
4. Cook in the oven for 1 hour
5. Let cool and serve!

The next recipe is not a squash, but I figured sweet potatoes go well with the fall theme. I have posted how to roast a sweet potato before, but I figured I would post it again under a fall themed post.

Roasting a sweet potato...
1. Peel sweet potato  wrap loosely in tin foil
(you may want to add a tiny amount of oil on the bottom of foil so they don't stick)
2. Put foil boats on a cookie sheet
3. Roast at 400 degrees Fahrenheit for 45 minutes-1 hour
(I recommend 1 hour if you are making a sweet potato mash)

Some other clean eats...

Spinach salad with cherry tomatoes, cucmber and grilled chicken and a small bowl of kiwi

Grilled Filet Mignon, seasoned with pepper and garlic, with a side salad; I am very proud of this steak because I almost got perfect "X" grill marks! I may have to get a protractor out for my next steak to get that perfect 90 degree angle.

Coming soon..Pumpkin Pie Pancakes and Carrot Cake Pancakes and more squash!

Wednesday, September 26, 2012

Happy National Pancake Day!

Apparently, today, September 26 is National Pancake Day! I confirmed it via the internet, but this is different then IHOPs national pancake day. Confusing! Either way, any excuse to make pancakes I am game! I made Vanilla Protein Almond Pancakes with fried bananas & raspberries (in coconut oil with cinnamon) topped with a vanilla cinnamon protein glaze and raw cacoa nibs! AMAZING!

Vanilla Protein Almond Pancakes:
1/4 cup almond flour
1 scoop vanilla protein powder
1 tsp cinnamon
3 egg whites

Mix dry ingredients together, then add egg whites and whisk until full mixed.
Heat a small pan over medium-high heat and add 1 tbsp coconut oil.
This makes 2 medium size pancakes.

Vanilla-Cinnamon Protein "Glaze"
1/2 scoop vanilla protein
1/2 tsp cinnamon
1 tbsp unsweetened, original almond milk or coconut milk (approx.)

Just like the chocolate protein frosting on a previous post, add the almond milk very slowly, stirring with a fork, until just the right amount to make a "glaze"-like consistency. Serve this over the warm pancakes.

Fried Bananas
1 banana, thickly sliced
1 tablespoon coconut oil
cinnamon, as desired

Heat coconut oil over high to medium-high heat. 
Add banana slices, lightly sprinkle cinnamon over bananas.
Cook until browned, about 2 minutes, then flip, lightly sprinkle other side with cinnamon and cook for an additional 1-2 minutes.
Then serve on top of pancakes!
For the raspberries, I put 1/2 cup in the pan with a little coconut oil after the bananas to warm them and then served them over the pancakes also.

If you are a big snacker like I can be at times, make your own trail mix and keep it in a big jar! I have found when you purchase pre-made trail mix  there can be salt, or different ingredients added so I prefer to make mine with all raw nuts and seeds. Almonds, walnuts, brazil nuts, pecans, hazelnuts  pumpkin seeds, and sunflower seeds, add whatever you like!

These past couple weeks I have been very busy with school and also coming up with some great track workouts! There is the high school track right by my house and I am loving it! I mix up long distance running with short sprints, with lunges, body squats, and do a lot of work on the football track. They even have tires and I will bring along my jump rope! Working out at the track for 45 minutes as my cardio routine is so much more fun outside compared to on the treadmill and then I will head to the gym for 30 min-1 hour of weight lifting and abs!

Some informational photos I came across on instagram about nuts & seeds nutritional information and kale. 

Some other clean eats...

Grilled chicken, steamed asparagus and 1/4 of an avocado!  

Grilled chicken, steamed broccoli, 1/4 avocado and fresh tomatoes!

Lunch salad with arugula, bell pepper, tomato, celery, kalamti olives, grilled chicken and pumpkin seeds! Used 1 tbsp balsamic vinegar as the dressing.

I will be adding some recipes for butternut squash and acorn squash soon also! Stay tuned :)

Have a happy, healthy day!

Monday, September 10, 2012

Pumpkin Pie-Almond Protein Pancakes

I am sorry it has been so long since my last blog post! I have been busy acclimating to Idaho and my first two weeks in engineering school. This has been a big change for me, much bigger then I had expected, but school is going great so I am staying positive. I have been eating clean, although it is much harder to keep with the paleo and whole 30 lifestyles due to family misconceptions. I got a membership to the gym near my house and it is AWESOME! 

I do have a frustration/revelation that I must get out! I LOVE my coconut oil. It took time to get use to the fact that it is solid at room temperature but it is one of my favorites now :) Anyways, I finished my unrefined coconut oil jar and was in a rush to get a new one. I went to the local grocery store and grabbed the only coconut oil they had... Little did I know until after I purchased it that this coconut oil was refined and pressed coconut oil, which I didn't think would make a big difference. OH BUT IT DOES! I am going to have to throw it away or use it for something else, because compared to unrefined coconut oil... well there is no comparison. From now on I am going to always check to make sure I am purchasing unrefined coconut oil.  

First new recipe for this week...

Chia "Oatmeal"
1. Soak 2 TBSP Chia seeds in 5-6oz hot water for 5 minutes.
2. Add 2 TBSP shelled hemp seeds/hearts, stir and then add whatever toppings you want!

I added raspberries, peach, raw cacoa nibs, raw coconut threads, and 1/2 tbsp coconut nectar. I enjoyed this from my usual egg white omelet for breakfast. If you have ever drank the Kombucha with chia seeds in it, this has a similar texture. 

2nd new recipe for this week... inspired by the upcoming fall season! YUMMM!

Pumpkin Pie-Almond Protein Pancakes
Wet Ingredients:
3 egg whites
1 tsp vanilla extract
1 tbsp unsweetened, original almond milk or coconut milk
Dry Ingredients:
1/4 cup almond meal/flour
1 tbsp pumpkin pie seasoning
1/2 scoop vanilla protein powder

1. Combine dry ingredients in a small bowl, mix with fork; do the same for wet ingredients.
2. Combine wet and dry ingredients together and mix thoroughly with a fork or small whisk
3. Heat 1 tbsp unrefined coconut oil in a small saucepan over medium-medium high heat. 
4. Add half of the batter to the small saucepan and cover with lid. Cook approximately 3 minutes per side, or until golden brown and cooked through. 
5. Repeat with other pancake.
6. Serve!

*** I topped mine with...
Warm Cinnamon Peaches 
1 golden peach, thinly sliced
1 tbsp unrefined coconut oil
1/2 tbsp cinnamon 

Heat coconut oil in a small sauce pan over medium-high heat, add peaches and cinnamon and cook until a light golden crust formed and they were cooked through.

Vanilla-Cinnamon Protein "Glaze"
1/2 scoop vanilla protein
1/2 tsp cinnamon
1 tbsp unsweetened, original almond milk or coconut milk (approx.)

Just like the chocolate protein frosting on a previous post, add the almond milk very slowly, stirring with a fork, until just the right amount to make a "glaze"-like consistency. Serve this over the warm pancakes and peaches and top with shaved almonds!

Other Clean Eats...

Paleo Antipasto Platter: fresh sliced cucumber, kalamati olives, steamed asparagus, fresh cherry tomatoes, and chicken breast; all topped with oregano and served with a side of olive oil and balsamic for dipping. (optional)

Some Recent Workouts..

Upper Body WOD #1
15 min stair mater
#1 X3
 20 Tricep Cable Pull Downs
30 Cable Ab Crunch
10 Pushups
#2 X3
15 Cable Bicep Curls
15 Bench One Arm Row
15 Single DB Tricep Extension
#3 X3
20 DB Flat Bench Press
20 Twisting Plank
10 DB Overhead Shrug low weight
20 Briefcases
#4 X4
15 DB Bicep curls
30 Mountain Climbers
15 DB Shoulder Press
50 Russian Twists
30 DB Shrug low weight
#5 X2
15 Hang Clean W Squat & Press
50 Skier Side to Sides
15 Barbell Bent Over row

15 Single Arm DB Swing
#6 X2
10 Jackknife w stab ball
30 Toe touches
20 Butt lifts
20 Leg lifts
30 Flutter kicks
50 Crunches

Upper Body WOD #2
Warm Up Cardio: 15 min stair master
#1 X3
10 Barbell Bicep Curls
10 Bench Dips
20 Back Alt Lunges no weight
#2 X3
10 DB Front Shoulder Raises
10 DB Side Shoulder Raises
10 Jack knife w stab ball
#3 X2
16 Hammer curls 12.5
18 Plank One Arm Row
20 Body squat (no weight)
#4 X3
20 Bent Over Barbell row
50 Crunches on stab ball
#5 X3
20 DB Crossbody Hammer curls
15 Single DB Overhead Tricep extensions
10 DB Bent Over Row
#6 X3
12 DB Flat Bench Press
12 DB Bench Fly
10 DB Bent Over Fly
20 Forward Alt Lunges (no weight)

Upper Body WOD #3
Warm Up Cardio 10 min stairs

#1 X3

25 Seated Cable Row

60 Russian Twists
20 Plank DB Row
#2 X3
12 CableRope tricep pulldowns
30 Cable Ab Crunch
15 each side high Cable Ab Twist
#3 X3
10 Pike w stab ball
15 Cable Bar Pulldowns
12 Jack knife w stab ball
15 Reverse Cable Bar Pulldowns
#4 X4
10 DB Bicep Curls
15 DB Shoulder Press
30 Mountain climbers
#5 X2
20 Wide Front Lat pull downs
20 Wide Back Lat Pull downs
10 Bench dips

Lower Body WOD #1

Warm Up Cardio: 10 min stairs
#1: X3
50 side to side w band
30 sumo DB squat
50 Russian twists
#2: X2
30 RDLs
20 Squat jumps
20 Leg lifts
30 Flutter kicks
#3: X2
20 Good Morning
20 Squat to raise
20 Twisting Plank
#4: X2
20 Back squat
20 Alt Back curtsy lunge
50 Alt Back Kicks
20 Calf Raises
20 Dead lifts
20 sec high knees
20 sec jumping jacks

Lower Body WOD #2
Warm Up Cardio 10 min stairs
#1 X2
30 Alt Fordward Lunges
15 DB Sumo Squat
50 Skier side to sides
#2  X2
20 Alt Back Lunges
60 Russian Twists
20 Alt Side to Side Lunges
#3 X2
20 RDLs
20 Single back leg extension, each side
20 Good mornings
20 Torso twists
#4 X2
20 Squat to Raise
20 Single side leg extension, each side
20 DB Alt Back Cross Lunges
40 Alt Side Ab Crunch

Lower Body WOD #3

Warm Up Cardio 20 min spin
Each Superset X2
15 DB Squat
20 DB Forward Alt Lunges
20 Twisting plank
20 Single DB PlierSumoSquat
30 Back Alt Lunges (no weight)
30 sec Mountain climbers
15 Good mornings
20 Back Alt Curtsy Lunge
30 Bench briefcases
20 Split Squat/each
10 Suitcase deadlift/each
50 Bench Russian Twists
20 RDLs
20 Sumo RDLs
15 Calf Raises
15 Squat
15 Low Fast Squat
15 Deadlifts
15 Wide Calf Raises
#7 X3
20 Single Back Leg Ext (each)

Friday, August 24, 2012

Whole30 & Red Swiss Chard

I am back from my New York trip! It was a very fun trip; I was able to do almost everything in a tour guide book plus go to some local restaurants! One of my favorite activities I was able to do was spend 2 hours in the Metropolitan Museum of Art; it has art from the 1st and 2nd centuries all the way to the 1960s. It was a great last vacation before I start back up in school.

Before my New York trip, I went back to school shopping and picked up some new workout clothes!

Now that I am back, I want to get back onto the paleo lifestyle; I realized after following the paleo lifestyle for almost 2 months, I have felt better all over (both physically & emotionally) and have had a significant decrease in my stomach problems. For me, this lifestyle is not only for weight management, but is for the increase in energy, improvements in the way I feel, and the knowledge that I am benefiting my health with what I am putting in my body. I have noticed a lot of commercials on TV about medications and medication problems relating to diabetes, cholesterol, blood pressure, etc., and the best way to prevent any of these is to begin a healthy, whole foods lifestyle NOW. 

I have been researching the Whole30 Program. Whole30 concentrates on eating food with very few ingredients, all pronounceable ingredients, and real, whole food like meat, eggs, vegetables, fruit, nuts and seeds. The most important is what not to eat during the Whole30 Program: no added sugar (real or artifical), no alcohol, no grains, no legumes, no dairy, no carrageenan, msg or sulfites, and no white potatoes. Also something whole 30 urges is to not make junk food with "paleo approved" ingredients, like pizza, muffins, brownies, ice cream, etc.

Some exceptions to the Whole30 Program are: clarified butter or ghee, fruit juice as a sweetener (apple or orange juice), green beans, snap peas, vinegar (like balsamic, apple cider, and red wine; vinegar with no added sugars), and minimally processed foods like canned coconut milk, applesauce, tomato sauce, canned olives and chicken broth (as long as you avoid carageenan, msg, or sulfites).

This is not suppose to be an easy program, and will take a lot of meal prepping, but on their website it plans out what you should expect while going through the program.
For more information:

The whole30 website provides a detailed grocery list with the best choices for the program. This is a great resource if you are ever unsure of what to buy at the grocery store.

I am currently trying to like red swiss chard in my smoothies because red swiss chard is EXTREMELY good for you; it is high in antioxidants, phytonutrients, anti-inflammatory properties, vitamin K, vitamin A, and is beneficial for blood sugar regulation & bone health (for more information: I find the flavor very strong, so I am experimenting on different fruit and vegetables to add with it. For my Red Smoothie, I added fresh grapefruit juice to help cut the flavor and I feel it worked well. Any ideas for other ways to cook with red swiss chard? Let me know!

Red Smoothie:
1 cup frozen raspberries
2 leaves red swiss chard
1/2 cup fresh squeezed grapefruit juice
1/4-1/2 cup water

Blend and serve!

Some other clean eats...

For the airplane trip to New York, I packed some paleo approved snacks! Bell pepper slices, green grapes, raw almonds + raw pumpkin seeds, cherry tomatoes and an Apple Pie Lara Bar.

3 egg white omelet filled with zucchini, tomato and onion, cooked in coconut oil and topped with avocado slices, and red pepper flakes, a side of steamed broccoli (with a little lemond juice and garlic) and fresh tomatoes

3 egg white scramble with zucchini and tomatoes topped with avocado chunks! With Vita Coco Coconut Water. Coconut water is a great way to hydrate your body naturally! 

Zucchini egg white frittata cooked in coconut oil, topped with raw almonds, hemp hearts, pumpkin seeds, tomato slices, bell pepper slices and some spinach-pepper chicken sausage!

Pre-Workout Fruit Salad:
½ cup green grapes, washed & halved
½ cup blueberries, washed
½ banana, sliced
½ tbsp whole flaxseeds
½ tbsp raw cacao nibs
1 tbsp raw Coconut Nectar
Mix above ingredients and top with unsweetened coconut shreds 

Tuesday, August 7, 2012

First Week in Idaho!

Hey Everyone! Sorry it has been so long since my last blog post. I have been busy packing, moving and unpacking! I am finally all settled in, in Boise, ID. This is going to take a little time to get use to, but for the most part I am excited to see old friends and I can't wait for school to start up at the end of August.

Before I left, I made a new recipe for a BANANA CHIA OMELET with chocolate protein frosting! It was delicious and I have made many since. I highly recommend trying it for a post workout meal or any breakfast!

Banana Chia Omelet
1 serving

3 egg whites
1 small ripe banana
1 tbsp unsweetened coconut milk
1 teaspoon cinnamon
1 teaspoon chia seeds

1/4 cup chopped strawberries
1 tsp cacao nibs
chocolate protein frosting*
Raw coconut threads

1. Mix/mash egg whites, banana & coconut milk with fork completely until smooth then add cinnamon & chia seeds to combine.
2. Heat 1 TBSP coconut oil in pan
3. Add egg mixture, put lid on, cook on medium-low heat until bottom is lightly brown ~ 3-4 minutes, then flip, using a plate to assist if needed, add more coconut oil, and cook on other side for about 2 minutes.
4. Add strawberries on inside of omelet, fold over omelet, and top with more strawberries, chocolate protein frosting, raw cacao nibs, & unsweetened coconut threads (or any other desired toppings!)

*Chocolate Protein Frosting
 1 scoop chocolate
About 1 tbsp coconut milk
1 teaspoon raw cacao nibs (optional)

1. Add coconut milk slowly, continuously mixing with a fork until smooth. Don't add too much liquid or it will be watery.

One last recipe I made at home was a sweet potato hash. This recipe can be served with breakfast, lunch or dinner! It can be made a main dish by adding a green vegetable and a protein source like ground turkey or chicken.

Sweet Potato Hash
Serves 3

1 sweet potato, peeled and chopped into ½ inch squares
½ white or yellow onion, chopped
2 garlic cloves, minced
3 tbsp. coconut oil
Fresh ground pepper, optional, to taste

1. In a large pan, heat 2 tbsp. of coconut oil over medium to medium-high heat.
2. Once oil is hot, add sweet potatoes, and cook, stirring occasionally for approximately 7 minutes. If the sweet potatoes do not get lightly browned and start creating a nice crust, turn up heat slightly.
3. After the sweet potatoes are lightly browned, add remaining 1 tbsp. of coconut oil, onions and garlic to pan. Making sure heat is at medium, let potato-onion mixture cook for approximately another 5-7 minutes.
4. When potatoes are browned and fork tender and onions are cooked/translucent, then you know the hash is done!

On my drive up to Boise, I stopped in Davis to pick up my friend and have a rest day. I ended up going to a friends house and got a half dozen FRESH chicken eggs! It was awesome! 

While in Davis, I made a stop at a local fresh fruit and vegetable stand and made a rustic salad! Here is the recipe:

Raw Farm Stand Salad
Makes about 3-4 side salad servings

1 yellow bell pepper
1 large tomato
1 large cucumber
1 large carrot
2-3 Tbsp. hemp hearts
2-3 Tbsp. shaved almonds
3 Tbsp. balsamic vinegar

1. Roughly chop all vegetables, so the salad has a “rustic” feel to it.
2. Combine all ingredients and serve!

My dad's house has a large backyard, pool, and garden so my dog is happy and has a lot of space to run around and play.

I have taken 3 Zumba classes and I have got to say, I am HOOKED! It is a great way to get in good cardio and the time goes by fast. I also like it because when I lift weights sometimes I get very tight and lose some flexibility, I have a feeling Zumba will help me with this. Tomorrow night I am trying a strength yoga class; I have never taken a group yoga class before so this will be a great experience! I am still lifting hard and doing cardio, whether it be running, walking, biking or hiking. I got a new watch that is a heart rate monitor and timer that I can't wait to use to track my workouts.

As far as eating goes, I had a few ups and downs over the past week due to moving and not having access to a kitchen. Not that I am all settled, I am getting back into cooking clean, paleo dishes.

Something that  has been very beneficial is my step mom has fresh tomatoes, thyme and rosemary in our backyard and my close friend has zucchini, tomatoes, peppers, artichokes and cabbage in her garden! So I am definitely going to have access to fresh vegetables which I am excited about. I am hoping to plant some of my own like strawberries, lemon basil, oregano, peppers, stevia and hopefully more! It is just so dry here in Idaho so I will have to make sure to keep up on watering so they do not dry out.

One of my first breakfasts I ate, after I was all settled in, was 2 egg omelet, with zucchini, tomatoes and thyme all from my friends gardens! Plus I made a refreshing drink of 100% coconut water + 1 peeled and chopped kiwi.

Today I started my day right with a cup of coffee, my powdered greens + Nature's Fuel multi vitamin + 1 cup OJ and a fresh fruit bowl (blueberries, grapes, and banana)! Waking up early and eating breakfast in the back yard is very relaxing and a great way to wake up.

I made it to the gym near my house and signed up for a 12 day pass, until the school gym opens up! It was great to feel the burn after a great legs day. My Post AM leg workout meal consisted of a 2 egg white omelet, with chopped zucchini, white onion and kale; cooked in coconut oil and topped with red pepper flakes! 

At Costco yesterday I picked up these great chicken sausages; they are a red pepper-spinach flavor and are pork free, gluten free, no msg and no added nitrates, also no artificial ingredients and minimally processed.I really enjoyed them and will definitely be having these for breakfast more often! Since it was from Costco I got 3lbs worth! I put 1 lb in the fridge and froze the rest for later use.

After a 30 minute arm circuit plus 1 hour of Zumba, I made a post workout late lunch! Baked Tilapia seasoned with red pepper flakes, garlic, onion powder, and fresh ground black pepper; cucumber slices, garden cherry tomatoes and grapes! The Tilapia I baked in the oven at 400 degrees for about 15 minutes.

Tuesday, July 17, 2012

Vanilla Protein Waffles

Hope you have had a good couple of days and a great weekend! This weekend I went on a fun date night and saw the movie Savages, which was good but very violent. Also, I put my 2 weeks in at my current job because in less then 2 weeks time I will be moving up to Boise, ID (my hometown) for school! My dad is giving me a great opportunity to go back to school for Civil & Environmental Engineering and internship at his work which is a water & waste water treatment engineering firm. I am excited but extremely nervous at the same time.

First off, I would like to congratulate myself for completing my 30 days 100 miles challenge! I finished with 109 miles. I am so proud and thankful I took on this challenge. This week's goals are: 1) 4-6 miles cardio, 5 days this week, 2) drink more WATER, 3) keep gym workouts at highest intensity.

Also this weekend I purchased new supplements! Since I have been lifting hard at the gym I got BCAAs (Branched Chain Amino Acids, in fruit bunch flavor) and Glutacor (Glutamine). Both of these supplements are important in protein synthesis and muscle repair & recovery. I will take 1 scoop of each pre and post workout with my NanoVapor (PRE) and Pro7ein (Post).

I also purchased 2 Quest Protein bars! I got Cinnamon Roll and Strawberry cheesecake. I really like these protein bars because they are gluten free, low carb and HIGH in fiber. They are especially delicious if you put them int he microwave for 10 seconds before eating them! YUM

This weekend I was craving waffles! So I made a new recipe and used my Cuisinart Waffle Iron (Thanks Uncle Ken). They turned out good! I will be trying out different quantities to prefect them.

Vanilla Protein Waffles
(Makes 3 Waffles)

Dry Ingredients:
1/2 cup almond meal
1 1/2 scoop vanilla protein
1 tsp cinnamon

Wet Ingredients:
6 egg whites
1 tsp vanilla extract
1 tbsp unsweetened coconut milk

1. Combine dry ingredients in large bowl and mix with a fork. Separately mix wet ingredients in a small bowl.
2. Combine wet ingredients into large bowl, continuously stirring to not make any clumps.
3. Set waffle maker to middle setting (mine was set 3, out of 6)
4. Cook until light golden browned on outside and cooked through.
5. Top with chopped walnuts, raw unsweetened coconut threads and organic fade B maple syrup!

Sunday I prepped about 4 servings of Tilapia and Sole for the week! I am so thankful I did this because I do not always eat enough lean white fish.

Baked Tilapia/Sole

1. Preheat oven to 400 degrees F
2. Line baking sheet with tin foil, and lightly grease foil (I used coconut oil)
3. Lightly brush coconut oil over filet and season each filet with cayenne pepper, lemon pepper, and garlic powder, to your liking.
4. Cook for 15-17 minutes

Served with steamed broccoli & asparagus and when reheated splashed with fresh lemon juice to prevent drying!

Paleo Preworkout before AM Cardio: 1 Banana, 1 hardboiled egg, and raw acv + water

AM Cardio: 7.06 mi run, 1:02:09, 8:48 avg min/mi, 732 calories

Paleo Postworkout meal: sautéed veggies (kale, red cabbage, tomato, zucchini, garlic) in coconut oil, topped with 2 over easy eggs and 1/4 sliced avocado!

Also, I made an at home PROTEIN FRAPPUCCINO!! Who needs Starbucks! 

Vanilla Protein Frapp:
1 cup dark unsweetened coffee, cooled
1/2 cup unsweetened coconut milk
1 scoop vanilla protein 

Beautiful morning on my patio!

Other Clean Eats:
Quarter-pound grass fed beef burger! I reheated the burger by brushing coconut oil on top to prevent dryness and microwaved, then wrapped in Tuscan kale, topped with avocado and tomato. The avocado "melted" on the warm burger and acted like cheese, it was delicious.

I read up more on the grass fed beef I purchased... Farmer's Market local beef! 100% Grass-Fed, Ranch Raised, Natural Lite Beef. This ranch is in Silverado Canyon which is 20 minutes from my house. The farmer raises his cattle in an entirely grass and forage fed way, while keeping the land in a sustainable natural state. The ratio of omega-6 to omega-3 fatty acids in his grass fed cows is a .16 to 1 ratio, while salmon is 3 to 1 and grain fed cows are 20 to 1. Support your local farmers market whenever you can!

Served with sweet potato fries! When I went shopping for the sweet potato fries, I was in a Ralphs grocery store that for the first time had correct nomenclature for sweet potatoes (and not calling them yams, read previous blog)

For the sweet potato fries, I cut them into steak fries and seasoned half with light coconut oil & cayenne pepper and the other half with coconut oil & agave nectar. Cooked in a preheated 400 degree oven for about 15-20 minutes, turning and checking occasionally.

Raspberry-Chia-Vanilla #protein shake and a 3 egg white frittata with red cabbage, red kale, onion, tomato, & bell pepper, topped with red chili sauce, red pepper flakes and STEAK!

Chicken Kale Salad: shredded chicken thigh, Tuscan kale, red cabbage, carrots, English cucumber, tomato, hemp seeds, fresh chopped parsley, & 1/2 lemon for dressing!


Jul 12 Upper body
#1 x3: 15 tricep cable pull downs (30lb) + tricep cable pull over (30lb) + 15 ab cable wood chop high (each side 30lb)
#2 x3: 15 cable face pull (30lb) + 20 cable ab pull down (40lb)
#3 x3: 15 flat bench dumbell press (17.5lb DB) + 50 bench russian twists (10lb DB) + 15 each side 1 arm bench row (17.5lb DB) + 50 bench Russian twists (10lb DB)
#4 x3: 10 hang clean w squat & press (30lb bar) + 10 bench dips + 18 plank alt arm row (10lb DB)
#5 x3: 15 flat bench fly (10lb DB) +8 bicep curls (30lb bar) + 12 bench skull crusher (10lb DB) + 15 Barbell bent over row (30lb bar)
#6 x3: 10 jack knife w stab ball + 25 reverse crunch w stab ball + 25 crunch w legs raised

Jul 13 Lower body
#1 x3: 15 Leg press (90lb) + 25 side ab crunch (each side, 25lb plate)
#2 x3: 25 SL Deadlifts (40lb bar) + 50 Russian twists (10lb DB) + 20 Squat (40lb bar) + Bench brief cases (10lb DB)
#3 x3: 12 calf raises (40lb) + 20 forward alt lunges (30lb bar) + 50 fast ski side to side
#4 x3: 15 front squats (30 lb bar) + 20 back alt lunges (30lb bar) + 50 high knees
#5 x3: (fast no weight) 20 single leg squat (each side) + 20 straight calf raises + 12 low squat holds + 20 wide duck foot calf raises
#6 x2: 25 toe touches + 25 leg lifts + 25 crunches + 25 flutter kick
#7 x2: 25 Cable ab crunch (50lb) + 15 high cable woodchop (each side, 50lb)

Jul 14 upper body
#1: 15 Tricep cable pull down w bar (40lb) + 10 Reverse curl w cable bar (40lb)
#2: 20 Cable low row (40lb) + 20 Plank one arm row (12.5lb DB) + 50 Bench Russian twists (12.5lb DB)
#3: 10 hang clean w squat & press (30lb bar) + 12 flat bench press (12.5 DB) + 8 flat bench parallel tricep press (12.5 DB) + 12 bench leg lifts (12.5 DB)
#4: 15 Barbell row (30lb bar) + 10 bench dips

July 15 lower body
Warm Up: 10 min bike
#1 x3: 20 squats (30lb bar) + 10 one leg lunge (each side, 30lb bar) + 75 Bench russian twists (10lb DB)
#2 x3: 30 Back alt cross lunge (30lb bar) + 15 Calf raises (40lb) + 50 skier side to side
#3 x3: (fast no weight) 20 single leg squat (each side) + 20 alt back kicks + 20 straight calf raises + 15 low squat holds + 20 wide duck foot calf raises
#4 x2: 50 Toe touches + 25 leg lifts + 30 flutter kicks + 50 crunches

July 16 Upper body:
#1 x3: 20 Lat Pulldowns (40lb) + 20 Wide lat pulldowns (40lb) + 10 Pushups
#2 x3: 20 Cable row + 20 Plank one arm row (each side, 12.5lb DB) + 50 Russian twist (12.5 DB)
#3 x3: 15 Shoulder Press (12.5lb DB) + 10 Torso twists (12.5lb DB) + 10 Bicep curls (12.5lb DB) + 20 Twisting plank + 20 DB Tricep Extension (12.5lb DB)
#4: 20 Flat bench DB press (12.5lb DB) + 50 Fast punches (core tight!) + 10 Flat bench fly (10lb DB) + 10 Skull crushers (10lb DB)
#5 x2: 30 Toe touches + 30 sec High knees + 30 Butt raises + 30 sec Alt butt kicks + 30 Leg lifts
#6 x3: 50 crunches + 20 Frogger Under Swivel