Green Vitamin Cocktail

Found this yummy, vitamin rich smoothie from Dr. Oz. Try it out!

The best way to get the vitamins and minerals you need is through a healthy diet. The papaya gives you more than your daily recommended value of vitamin C to keep your immune system strong and ward off disease. The kale and spinach give you a healthy dose of magnesium and calcium, and the apple and banana give you a dose of antioxidants!

Ingredients
Makes 1 serving

1 cup papaya
1/2 cup kale
1/2 cup spinach
1/2 banana
1/2 green apple

Directions
Put all ingredients into blender. Blend until smooth. Enjoy!

Running Shoes

8 Minute Arms

Discovered this Tracey Anderson video on YouTube. It's a great way to squeeze in an arm workout when you don't have access to a gym. Try and get through it without letting your arms down...it's hard!

Working Out On Vacation

You might think I'm nuts but some people really do use the gyms at hotels...I never have but there are ways to squeeze in some exercise while on vacation.

If you're going to the beach...
Take a nice 20-30 minute run/jog down the beach. Bring a yoga mat and some dummbells and leave them on the beach in front of your condo. When you get back from your run, spend another 15-20 minutes doing a few ab and arm exercises such as bicycle crunches, toe touches, pushups, tricep extensions with a dumbbell, bicep curls or really any simple stength training exercise you can do with little to no equipment.

TIP - Another great thing to do at the beach is paddle boarding. I have yet to try this but I hope one day I get to. I've heard it's a serious workout for your core and arms really your entire body! Check into renting a paddle board for the day and get to rowing.

If you're going to the country...
This one is easy, go for a hike! Before you leave do some research on any local hiking trails or state parks and plan a morning or day to visit. Hiking burns tons of calories and you don't even realize your're exercising!

If you're going to the big city...
I love going to NYC and exercising doesn't usually fit into my vacay. However, when you're in NYC all you do is WALK! Take advantage and skip the taxi or subway and spend the majority of your time walking around the city. One morning you may even take a jog or run through Central Park. What did Carrie Bradshaw always say..."Shopping is my cardio." I agree with Carrie on this one shop til your drop!

*Another great exercise while on vacation is tennis! I play regularly so I own a few racquets, but if you don't most vacation clubs will let you rent a racquet. Check out local tennis clubs or even with your condo (if you're going to the beach) they may have courts available to play. Tennis is great cardiovascular exercise and engages your whole body. It's also fun!

Road Trip

I will be leaving for a very long road trip this weekend and trying to figure out what to pack for snacks and meals is always difficult. There's no way I am indulging in any type of fast food so here's a list of food I plan on packing to stay on track and still eat clean.

Quest Protein Bars
100 calorie packs of almonds, unsalted
Apples
Bananas
Dried Fruit, watch the sugar!
Pistashios
Boiled Eggs
Tuna packets
WASA crackers, contain very low sugar and are great to eat with tuna. I found them at Whole Foods.
MIO liquid, if you get sick of plain water add a little MIO!
WATER!

Of course I will eat in restaurants at some point so I plan on sticking to lean meats or fish, salads with oil and vinegar (stay away from the dressing!) and of course steamed veggies! If you pick the right restaurants it's easy to find a healthy meal just order smart, stay away from butter, and always skip the bread basket!

Step Mill Interval Training

I used to avoid this machine like the plague because I thought it was pointless however, I have grown to love it! Also come to find out it really gives you a great cardio workout considering I barely lasted 15 minutes the first time I started interval training. After a few weeks I have worked my way up to a decent 30 minute workout that burns some serious calories. Here's my Step Mill Interval Workout! Enjoy and good luck!

Favorite Workout Gear

Nike Legend Leggings

Under Armor Racerback Tank

Zella LiveIn Leggings

Hard Tail Wide Neck Top

Nike Flyknit Lunar+1 Running Shoe

Recipe of the Day!

Fajita Stir Fry 

This dish is an interesting fusion approach to stir fry. Traditional Latin spices combined with the kick of dark Jamaican rum make for an interesting marriage of flavors.

• 4 T. extra-virgin olive oil
• 2 cloves garlic, crushed
• 2 T. lime juice
• 1 tsp chili powder
• 1 tsp cumin
• 2 pounds skirt steak, pounded thin and cut into 1-inch wide strips
• 1 small yellow onion, cut into small wedges
• 1 red bell pepper, cut into quarter-inch strips
• 1 yellow bell pepper, cut into quarter-inch strips
• 1 medium plum tomato, diced
• 2 T. dark rum
• ¼ cup fresh cilantro, chopped

Place meat in bottom of glass dish. Combine 2 T oil with garlic, lime juice, chili powder, and cumin in jar and shake well. Pour over meat and marinate at least 2 hours in the refrigerator. Heat remaining oil in skillet over medium flame. Add meat strips in single layer and cook without stirring, one minute. Turn and continue cooking for one additional minute. Add onion and peppers and continue to cook for four minutes, stirring occasionally. Combine tomato and rum in small bowl. Stir with fork and pour into skillet. Cook one minute. Sprinkle with cilantro. Remove from heat and cool three minutes. Serves four.

Beach Countdown

And so it begins...25 days until I hit the beach, yikes! Time to hit the gym at least 5 days/week and NO CHEATS! Today I did good, day 1 is always the hardest. Here's a breakdown of my meals and snacks as well as my gym workout. Enjoy!

Breakfast
Egg white omelet with spinach and 1oz fat free cheddar
1 slice Ezekial bread with spray butter
small apple

Workout - Arms/Cardio
30 pushups

Superset 3 x 8
Bent over barbell row
Seated cable row

Regular sets 3 x 10
Lateral pull down
Bent over dumbbell row
Tricep cable pull down
Back extensions

Step mill 1:1 speed intervals - 20 minutes

Mid-morning snack
4 homemade protein bars
Small banana

Lunch
1/2 cup brown rice
Honey Chipotle Ground Chicken
Zucchini

Dinner
Oxygen Mag Shake
Roasted Broccoli

I think the day ended up being around 1,100 calories which is a low day but I am trying to drop lb's fast for the beach so this is okay. Normally I eat around 1,500/ day.

Some quick tips if you have a beach trip coming up:
+ No carbs after lunch
+ Limit fruit to 2 servings/day
+ Eat your veggies!
+ Have protein at every meal
+ Drink your weight in water. For example: 164 lbs = 64 oz water. Minimum of 64 oz per day. The more you drink the better. I try and get as close to 1 gallon per day as I can. Yes I said 1 GALLON! It's hard but really makes a difference.

Recipe of the Day: Apple Oatmeal Flax Cookies

courtesy of PopSugar

INGREDIENTS

1 1/2 cups whole wheat flour
1/4 cup flax meal (ground flaxseed)
1 teaspoon baking soda
1 teaspoon salt
1 cup vegetable oil
1 cup Sucanat (or sugar)
2 eggs
1 teaspoon vanilla
2 cups quick oats
2 medium apples, peeled and chopped
1 cup walnuts

DIRECTIONS

1. Preheat oven to 350° F.
2. In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
3. In a separate bowl, beat together oil, Sucanat, eggs, and vanilla until fluffy. Stir in the oats, apples, flour mixture, and nuts.
4. Spoon out cookies onto a lightly greased cookie sheet. Cook seven to eight minutes, or until edges are slightly brown. Place cookies on a cooling rack.

Clean Chocolate Zucchini Bread

I adapted a Vegan recipe to make it "clean." They used white sugar which is a NO NO!

1 1/2 cups shredded raw zucchini
1 cup whole wheat flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon allspice
1 large banana
1/3 cup olive oil
1/2 cup Sucanat
1 teaspoon pure vanilla extract

Set oven to 350 F. Grate one medium zucchini and set aside.

Mix flour, cocoa poweder, baking soda, baking powder, salt, and spices in a separate bowl and set aside.

Mash the banana with the Sucanat, oil, and vanilla. Fold in the grated zucchini. Stir in the dry ingredients and mix until combined.

Pour the batter into a lightly sprayed bread loaf pan and bake for 40 to 50 minutes.

Serves 8.

6 Pack Summer

Get your bikini bod with this 6 pack in 30 day workout! It looks intense...
Check out the full breakdown, with videos, on the Women's Health Mag site.

Ultimate Leg Workout

Sunday Morning Brunch

Oatmeal Blueberry Protein Pancakes 

Ingredients

• ½ cup Oatmeal (Old fashioned kind)
• 1/3 cup Egg whites
• 1 scoop of Vanilla Protein Powder (23grm protein per scoop)
• 1 tablespoon Ground Flaxseed
• ¼ of a ripe Banana
• 1 tablespoon Greek Yogurt
• 1 teaspoon Cinnamon
• 1 teaspoon of good Vanilla extract
• ¼ cup frozen Blueberries
• Makes 1 serving of 2 pancakes, 30 grams protein, 30gram carbs (approx.)

Directions

Throw everything except blueberries in the blender and blend until smooth. Spray pan with safflower (or other) oil and get it hot like a griddle, pour half of the mixture into pan, and place a few blueberries on top. These pancakes won’t “bubble” on top like regular pancakes, so you need to watch the bottoms. When bottom is lightly brown and the pancaked is cooked halfway through, flip and cook the other side – this will also heat the frozen blueberries. When done, remove pancake and pour in the rest of the batter, repeat.

Weekend Warrior

The hardest time for anyone dieting or eating clean is the weekend! Going to the movies, eating out at a restaurant and hitting the bars make it difficult to keep up with a clean eating lifestyle. Here's some tips to avoid those temptations and even squeeze in some exercise!

Pack a Snack!
If you are going to a movie I know how hard it is to resist the smell of buttery popcorn...don't give in. Bring a small zip lock of nuts, dried fruit or one of my favs, SmartPop Popcorn to munch on. Fresh Market and Whole Foods sell individual 100 calorie bags of the SmartPop (easily hidden in any purse) Grab a bottled water or Smart Water instead of soda.

Stay Busy!
The busier I am on the weekend the less I am thinking about eating. Sitting on the couch watching TV makes you want to snack and "graze" all day. Get up and clean your house, go outside and do some gardening, take your dog for a walk or even go for a drive. Anything that keeps your mind off food and away from the kitchen is good!

Smart "Fast Food"
If you're on the run all day, forgot to pack enough food and have to stop somewhere to eat DO NOT think the drive through is your only option.

• Stop at a local produce stand and buy some fruit. They usually have nuts and other healthy snacks you can eat on the go.
• Grocery stores like Whole Foods have a prepared food section. Sandwiches, wraps, salads, and pre-cut fruits and veggies.
• Grab a smoothie. No not from Smoothie King. Even their "Skinny" smoothies are loaded with calories and sugar. Try to find a place that offers protein shakes with a Whey Isolate Protein base at around 80-100 calories. Then you can add in fresh fruit, peanut butter, spinach or whatever you choose. Stay away from Turbinado it's pure sugar. Ask how they sweeten the smoothie before you order!
• Worst case scenario you are in the middle of "Fast Food Nation" and have no other choice than the drive-thru, order a plain grilled chicken sandwich (or 2 if you're starving) and toss the bread. Skip the fries and order a large bottle of water. That should hold you over until you can get somewhere to eat a better meal.

Triple Threat Cardio

Triple Threat Elliptical Stepmill Treadmill Cardio Routine He and She Eat Clean by Tiffany Stein Staples

Recipe of the Day: Meatloaf

Jamie's Monster Meatloaf Recipe

Nutrition Facts: Makes 24 servings
Single serving = 83 calories, .7 g fat, 3 g carbs, 15 g protein

Ingredients:

• 1 12-oz package chopped onions and peppers, thawed (or 1 - 1 1/2 cup fresh)
• 1 tsp salt
• 1 tsp pepper
• 1/2 tsp dried thyme
• 1 tsp minced garlic (or paste)
• 1/4 cup low-sodium soy sauce
• 3/4 cup low-sodium chicken broth
• 2 tsp tomato paste (no salt added)
• 3 lbs extra-lean ground turkey (or chicken breast)
• 1 cup quick cooking oats
• 4 egg whites
• 1 cup reduced sugar ketchup (no high fructose corn syrup)

Directions:
Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with non-stick spray. In a large sauté pan, cook the onions and peppers with salt, pepper and thyme until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through.

Set aside to cool.

In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.

Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.

My Killer Playlist

I would not get through a workout without good music to motivate me. Enjoy!!

Sexy Sculpted Arms

Now that's a bicep! Want arms like these? Well you gotta work and you gotta work hard. Here's a great gym workout to get those super sculpted arms.

3 sets of 12 for each exercise

Wide pushups

Alternating bicep curls

Narrow pushups

Tricep push down

Standing tricep extension w/ dumbbells

Dumbbell bench press 

Cable flys

Seated cable row

Wide grip lat pulldown

Don't lift your maximum amount just do 60%-70% for the first 2 weeks.  Also, don't be afraid to really lift. Ladies you will not "bulk up" like a guy. It's a myth! You want to really see results, increase the weight I promise you won't regret it.

Recipe of the Day: Dessert

Curtis Stone's 100 Calorie Greek Yogurt Cupcakes with Raspberry Frosting

photo courtesy of A Daily Does of Fit

Vanilla Cupcakes
Makes about 14 cupcakes
Ingredients

• 5 organic egg whites
• Pinch of salt
• 3 tablespoons honey
• 2 teaspoons vanilla extract
• ¼ cup nonfat Greek yogurt
• ½ cup whole wheat flour
• 1 teaspoon baking powder

For the raspberry frosting

• 1 cup nonfat cream cheese, at room temp
• 1 cup fresh raspberries
• Fresh raspberries to garnish

Method

1. Preheat the oven to 325F.
2. Place the egg whites in a large bowl and using a handheld mixer whip the whites on medium speed for 3 to 4 minutes or until the whites begin to lighten up and hold their shape.
3. Increase speed to high and whip in the salt and honey until the whites hold a soft peak, then add the vanilla extract.
4. Fold in the yogurt.
5. In a separate medium mixing bowl combine the flour and baking powder and mix well.
6. Sift the dry ingredients into the egg whites a little at a time, gently folding them in with a rubber spatula.
7. Once fully incorporated, scoop the batter into cupcake tins lined with cupcake papers.
8. Bake the cupcakes for 15 to 20 minutes or until they have colored and gently spring back when pushed with a finger.
9. Remove from the oven and cool the cupcakes at room temp.
10. While the cupcakes are baking, puree the raspberries in a blender until smooth.
11. Pass through a fine mesh strainer into a small saucepot and cook over medium heat for 5 to 7 minutes or until the puree reduces slightly.
12. Cool completely.
13. Place the cream cheese into a medium mixing bowl and fold the puree into the cream cheese until fully mixed.
14. Once cupcakes are cool, spread a little of the berry frosting over the cupcakes, garnish each with one raspberry and serve.

8 lbs Gone in One Week!

Wow! Hard work and dedication paid off and I lost 8lbs. in 7 DAYS!!!

 

 

 

 

 

 

 

 

 

C'mon guys!! You know that is never gonna happen. Not unless you are on an unhealthy, super restrictive diet or starving yourseld. I did however drop 3 lbs whoop whoop!

 

Stick to a healthy diet and workout 4-5 times per week and you WILL see results!



Recipe of the Day

Spicy Sweet Potato Fries
courtesy of A Kitchen Addiction

Yield: 4-6 servings
Ingredients

• 3 medium sweet potatoes, cut into thin strips
• 2-3 tsp olive oil
• 1 1/2 tbsp brown sugar
• 1 tsp chili powder
• 1/2 tsp white pepper
• 1/2 tsp garlic powder
• 1/2 – 1 tsp crushed red pepper flakes, depending on how much heat you want
• 1/4 tsp salt

Directions

1. Preheat oven to 425. Line a baking sheet with a baking mat.
2. Place cut sweet potatoes in a large bowl and toss with olive oil or place on baking mat and spray one side with an olive oil mister, give the pieces a stir and spray the other side.
3. In a small bowl, stir together brown sugar and spices. Sprinkle over pieces and toss or stir to evenly coat.
4. Bake for 25-35 minutes or until fries are lightly browned and crisp. Give the fries a stir halfway through baking time to allow for even cooking.
5. Serve immediately.

When recipes go wrong

I was planning on baking a Clean Apple Crisp for Easter today but I'm house/dog sitting for a friend and no CROCK POT! Who doesn't own a crock pot?! Anyway, I decided to try and make baked apples with the same ingredients. What else was I going to do with 6 Granny Smith Apples??

Well the baked apples were a bust. Not quite sweet enough. I didn't use any natural sweetener just cinnamon, nutmeg, all spice, and a little almond flour. I did sprinkle lemon juice over the sliced apples but still was not a fan. Now what?

Luckily, this morning I was making a batch of Steel Cut Oats for breakfast and ding ding ding...use the baked apples as a topping! It tasted great and was the perfect hearty breakfast. I made enough oats to last 3 more days with plenty baked apples left over.

Here's the baked apple recipe I used (made up)

5-6 Granny Smith Apples
1/2 tsp all spice
1/2 tsp ground nutmeg
1 1/2 T cinnamon
1/3 C fresh squeezed lemon juice
1/2 C Almond Flour
Stevia or Truvia (optional)

Core, peel, and slice apples. Throw in a zip lock bag. Mix all ingredients in a bowl. Add the mixture to the apples and shake em' up. Spread onto 9x13 baking dish. Bake for 25-30 minutes at 350.

I used Whole Foods 365 brand steel cut oats and made 4 servings. You can also top with walnuts or almonds to make them even more delicious!