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Showing posts with label clean eating. Show all posts
Showing posts with label clean eating. Show all posts

Healthy Zucchini and Feta "Burgers"

August 17, 2014


I think I have quite possibly came up with the best recipe ever in the history of "healthy eating". I know that is a pretty bold statement, but these "burgers" are to die for! They are fast, and easy, and you probably have most of the ingredients in your kitchen already; especially if you grow your own zucchini; which I have been reaping benefits from, since a lot of my friends do!

What you need:
  • Serving size: 4 large "burgers"
  • 1 extra large zucchini (or two small)
  • 1/2 cup of reduced fat or fat free feta cheese
  • 1 tablespoon of extra light olive oil
  • 1 egg white 
  • 1/3 cup of oat or whole wheat flour (do not use coconut flour, I do and it was absolutely disgusting and did not cook properly.) 
  • I always recommend my readers adding their own favorite ingredients to make these even more delicious and to your specific liking! Onions and peppers are a good idea. As well as plain (non-flavored) protein powder!
Directions:
  • First, grate your zucchini. I use a regular grater -- one you would use for cheese.
  • Drain the zucchini. You can use cheese cloth or put the zucchini in a strainer over the sink and pat down firmly on the zucchini with a spatula. 
  • In a large mixing bowl add the zucchini and all of the other ingredients. Mix well with a spoon until everything is well blended and your batter is thick. If your batter is too thin, add more flour, cheese, or zucchini. If it is not thick enough, you burgers will not form properly. 
  • Form mixture into four large patties
  • Spray frying pan with nonstick spray, place patties in it and cook via stove top. I use 6-7 heat setting
  • Let cook for 4-5 minutes on each side, until patties reflect a golden/brown tint.

Nutritional Information per "burger":
*This will vary depending upon quantities, brands, and amount consumed. This is to be used as a guide only.
  • Calories: 150
  • Fat: 3g
  • Carbohydrates: 8g
  • Fiber: 4g
  • Protein: 5g

Clean Apple Crisp

August 10, 2014


Apple crisp has to be one of my favorite desserts. It's a comfort food, it's delicious, and if you think about it - it contains two main ingredients that the body thrives on. Substitute a few of the other ingredients for healthier options, and you have a much more nutritional way to enjoy this comfort food. Apples and oats are some of my everyday staples for food. As I was planning my menu for this upcoming week, I remembered I had apples I needed to use before they went bad. The apple crisp idea immediately came to me. This is a cleaner way to make it. It may not taste as sweet and fabulous as you grew up with, but since it is such a healthier alternative, it's worth it.

  • 6-8 apples  (I love green apples)
  • 1 cup of health oats
  • 1 cup of unsweetened Vanilla Almond Milk
  • 2 tablespoons of light butter 
  • Ground cinnamon
  • 1/3 cup of Stevia or sugar substitute of choice
  • 1/2 cup of light brown sugar or brown sugar splenda
  • 3 tablespoons of oat/coconut/almond/wheat flour
  • Optional: almond silvers or any type of nut
  • Optional: protein powder
  • Optional: 1 teaspoon of vanilla extract
What you do:
  • Preheat over to 350 degrees
  • Slice apples
  • Mix Stevia, cinnamon, and a tablespoon of flour all together in a small bowl.


  • Spray pan of choice with nonstick spray
  • Place apples along the bottom of pan
  • Sprinkle dry ingredients over apples
  • Pour half a cup of unsweetened almond milk over apples and sweetened mixture.
  • In a medium-large sized bowl mix oats, half a cup of almond milk, 2 tablespoons of flour, light brown sugar, butter, and any other optional ingredients you wish to add
  • Pour mixture over top of the apples - the mixture should be bettwen thick and creamy to crumbled. 
  • Bake for 45-55 minutes. I usually bake longer because I like the apples really soft.
  • Enjoy!
Nutrition Facts
This vary based upon different ingredents, specific brands, and portions used. This is to be used as a guide only.
Serving size: 8
  •    Calories: 125
  •    Fat: 2g
  •    Carbohydrates: 23g
  •    Sugar: 10g
  •    Fiber: 4g
  •    Protein: 2g

Freaking Delicious, Lean, Turkey Meatloaf

April 30, 2014


I never knew I could be so excited about a square of meat.

But I totally can.

This meatloaf is freaking delicious. 

The thing is, I forgot all about this meatloaf. Growing up, the thought of meatloaf repulsed me. To me, "meatloaf" does not sound fun or inviting. However, my mother makes the best meatloaf in the world. She would pair it with her made from scratch macaroni and cheese and I was in pure heaven. Last week, I was on the phone with my grandmother and she was telling me that mama was in her kitchen making meatloaf for she and my grandfather. A light bulb went off in my head. I immediately made my grandmother put my mom on the phone so I could write down my her recipe. I decided to add and subtract ingredients so I could create it in a healthy, clean way. It worked! First try too! (that rarely happens).

Friends this meatloaf is easy, delicious, lean, packed with protein, and I can almost guarantee your husband, kids, dogs, cats, mistress, cousin, sister, and uncle will love this. 

  • 1 pound lean or extra lean ground turkey
  • HALF a pack of meat loaf seasoning
  • 1/8 cup of bread crumbs of choice OR 1 slice of bread broken up into little pieces
  • 1 egg and 1 egg white
  • 1/2 cup of Unsweetened original almond milk 
  • Low sugar ketchup OR Sriracha sauce (healthier option)
  • Optional: any vegetables such as onions, peppers, etc. that you want to add. I don't like anything that "crunches" in my meatloaf thus I have omitted those.
What do you do:

  • Preheat over to 375 degrees
  • Spray small baking pan (8 x 8 or similar) with nonstick spray
  • Place all ingredients except except ketchup or Siriacha in a large bowl
  • Mix thoroughly with clean, washed hands until well blended
  • Place meat in baking pan and pat until meat has formed into the pan
  • Bake for 55-60 minutes
  • Remove from oven and let cool for 10 minutes
  • Lightly coat top of meatloaf with sauce of choice
  • Enjoy with your favorite sides for a hearty meal!


Nutrition information
Serving size: 4 oz
Servings per meatloaf: 5
This will vary depending on variations of ingredients/brands used. This is to be used as a guide only.
Calories: 155
Fat: 8g
Carbohydrates: 4g
Fiber: 0g
Protein: 20g

My Weekly Nutrition and Training Plan

January 27, 2014

I used to post this a while back, but I stopped when I really fell off of the bandwagon. Then in November when I started from scratch with a brand new journey to re-establish myself, I did not want to share my eating with you guys, because I did not want any of you to copy it. Initially I kept my carbohydrate intake really low, plus extremely intense training. However, I could do that because of vitamin B12, 6, and 1 shots I was getting twice a week at my doctor. But now I am on a more realistic path and only receiving a B12 shot once a week. 25 pounds lost in the past 8 weeks! This is my nutrition plan I follow Monday through Friday. Saturday and Sunday, I still keep my meals clean, but I will switch it up. I usually have a cheat meal for dinner on Saturday and Sunday as well.


Meal 1 (7:15 AM)
3 egg whites, 2 tablespoons of fat free cottage cheese, a handful of spinach, 2 tablespoons of low fat feta, and Garlic and Wine Seasoning all cooked together via stovetop.


Meal 2 (10:30 AM)
1 Quest Bar (the flavor changes day to day) and a large apple.


Meal 3 (1:30 PM)
GardenIn vegetarian mandarin "chick'n" and fresh asparagus (cooked via stovetop with fat free Parkay butter spray and Garlic and Wine Seasoning)


Meal 4 (4:00 PM) [Pre-workout Meal]
80 calorie Dannon Light and Fit Greek Yogurt with a handful of fresh blueberries and 15 plain almonds


Gym: 5-6:30

Meal 5 (7:00 PM) [Post-workout Meal]
2 Peanut Butter Protein Muffins *This week I made them with coconut flour instead of oats


Meal 6 (8:30 PM) 
Spaghetti squash topped with 3oz of 99% fat free ground turkey, organic tomato sauce, and two tablespoons of low fat Feta.


Bed time: 11 PM

Monday: (Legs) - done! (796 calories burned)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
   - Leg Extension (3 x 15, 50 pounds)
   - Leg Curl (3 x 15, 110 pounds)
   - Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Stretch

Tuesday: (Core)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Core)
-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Weights)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Saturday:
Rest and relaxation

Sunday: (legs)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
   - Leg Extension (3 x 15, 50 pounds)
   - Leg Curl (3 x 15, 110 pounds)
   - Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Stretch

**I would like to do a Q&A on my blog soon. Is there anything you want to know or curious about? Weight loss, health, fitness, life? You can ask me here. You can be anonymous, but please be nice.**
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A wonderful weekend recap with a progress picture!

January 26, 2014

Oh, baby! There is not much better than a 3-day weekend. Especially when it is filled with friends and family. I have been thoroughly enjoying myself!

Friday, I was really, really tired. It was freezing in Charlotte, too. My body is not made for this cold weather we have been having lately. I worked all day, and on my lunch hour went to my doctor to get my weekly vitamin B12 injection. As always, I has them weigh me. I lost 2 pounds last week! I am now down 25 pounds since November 25th. Only 15 more pounds until I am back to my normal weight before all of the medical issues I endured last year. But I am not stopping there. When I think about it, it really sucks that I have been working so damn hard over the past 8 weeks and that I am trying to get back to where I was a year ago. It depresses me, but bad things are going to happen in life and we just have to keep going.

Thankfully after work, it was my rest day from the gym. I could barely keep my eyes open so I was looking forward to going home. However, I went to Target and Harris Teeter to get groceries first. While in the store, I had the funnest recipe pop into my head to make for dinner! I have decided to name it "Fit Spinach Lasagna Rolls". They are absolutely delicious. I will have the recipe up soon. I need to ensure the nutritional information and write the recipe out. I was kind of winging it Friday night!



I paired it with a glass of "Roscato" (Thanks Meredith!) and dinner was delicious. I also watched "The Butler" - which by the way was a great movie!


I ended up falling asleep at 10:30 and got a solid 9 hours of sleep. It was glorious! I woke up ready to go Saturday morning at 7:30. I was productive, too! I did a load of laundry and packed for my grandparent's. I went to the gym around 10. All I can say is, holy shit what a work out! It was such a good training session. A good carbohydrate load the night before, a solid night of sleep, and a rest day from the gym made for the best work out. I did 30 minutes on the Ellitpical, a 12 minute inclined walk - on the highest level, and then did an upper body weight circuit. I was soaked when I left. 

It was then time to go back to the apartment and get ready so I could drive to Greensboro for the night!


Ready!

I drove 2 and half hours north of Charlotte to stay with my grandparents for the night. I did not see them over Christmas, so we needed to catch up. I am insanely close with them; they are like another set of parents to me. 

Oh, and how beautiful is their home? 






(^ My bedroom)

I had the best time, I always do. My grandmother is my best friend. We can talk for hours and it feels like 5 minutes. For dinner, my Papa grilled porkchops and my grandmother prepared salad's. They would not let me help so I enjoyed myself reading my Kindle by the fire in the sunroom. It was so cozy, especially with it not only being so cold, but windy.


Papa loves to talk and tell me old stories about when he was growing up. They are hilarious. He told me literally about how he had to walk to school in the snow when he lived in New York. True story - hilarious.



Finally, dinner was ready. Every time I stay with my grandparents, papa grills me porkchops. I normally never eat them, but his have the key to my heart. They are spicy, tasty, and most of all; tender.


After dinner I was in a food coma. My grandmother and I talked more, then I settled in upstairs to read and relax. Unfortunately, I slept like crap. I fell asleep around 11 PM, but kept waking up every single hour. I finally gave up on sleep at 7:30 AM. I have been paying for it today. I have been SO, so tired. I had breakfast with my grandmother then took off back to Charlotte shortly after.

When I got back to the apartment I cleaned up some then it the gym. Only 40 minutes of cardio on the Elliptical today. That was all I had in me. Tomorrow since I am off of work, I am going early in the afternoon when the gym is most empty and killing my legs I can't. After the gym, I food prepped.


Whoo, I am glad that is done. Lastly, I wanted to share a progress picture! I am down 25 pounds total, but the below picture is a 12 pound difference. It feels great to see results. I am just going to keep pushing!

I am officially toast, so tired. I am settled in to watch the Grammy's. I can't wait to see Beyonce open the show. How was your weekend?

Clean Eating: (Healthy) Protein Cookies

January 21, 2014

Ladies, we are in this journey together.
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You know this whole weight loss, I want to be healthy and feel sexy, and wash my clothes on my stomach type of journey.

Thus, on this journey, we need to eat clean. No dieting (I loathe that word) - but healthy, clean eating 85% of the time. And I think as human nature, it's imperative to enjoy what we eat. I know that I for one, always fell off the bandwagon when I detested the food I was eating. I mean how many times can you eat grilled chicken and broccoli? 

One of my missions has been to create healthy alternatives to the foods we already love. It takes a lot of time and a lot of trial and error. When I start to create my new recipes, it looks like this:


I purchased "coconut flour" and I was really excited to create all of these fun new recipes. But I am not too confident yet. 

First, my protein pancakes. They were delicious Sunday morning when they were hot and fresh. Now, not so much. They are extremely grainy and I think if I put it in front of a starving dog, he would choose to try and consume air instead. I made enough pancakes for my breakfast this week, and it's hard to eat them. I am revamping that recipe. I believe I know what I need to switch up and try.

Second, my zucchini and feta cakes. I have not tried them yet. I was going to have one for lunch yesterday, but I am fighting a cold (...again) and felt awful yesterday so I opted for chicken soup. But I am not positive about them. They were heavier than normal, I don't think they cooked thoroughly, and I am afraid the coconut taste may not be masked enough. I don't think the recipe will be a winner, but there is still a tiny bit of hope.

Third, protein cookies. OK people, finally. We have a winner. These were delicious. I am excited to share the recipe with you all.


What you need:
  • 1/4 cup coconut flour
  • 1 teaspoon vanilla extract
  • 12-14 packs Stevia
  • 1 egg
  • 2 tablespoons of unsweetened applesauce 
  • 1 scoop protein powder (I use vanilla)
  • 1/2 cup Unsweetened Vanilla Almond Milk
  • 1/4 cup of PB2 (peanut powder - do not use peanut butter, much higher in fat and calories)
  • Optional: 1/4 dark chocolate chips
  • Optional: 1/2 cup plain walnuts

Directions:
  • Preheat over to 350 degrees
  • Coat cookie sheet thoroughly with nonstick spray
  • All all of the ingredients in a medium to large size mixing bowl - you will not when it is thorughly mixed as the texture will be very creamy and not overly thick
  • Take a spoon and place batter on on cookie sheet - this recipe yields 10 cookies. The cookies were fairly large "circles". I use the word circles in quotations because I am not in the business of food having to look perfect. 
  • Bake at 350 from 12-15 minutes.
  • Let cool for however long you want and enjoy.
Super easy. Super delish.

Nutrition facts:
  • *This can vary based upon specific brands used, different variations, etc.
  • Serving size: 2 cookies (yay)
  • Servings: 5
  • Calories: 100
  • Fat: 3.5g
  • Protein: 9g
  • Carbs: 3g