Grill it!

Summer is here!!! I don’t know about you, but when I get off work after a being inside on a gorgeous day I just want to be outside. Take advantage of the warm weather and grill everything! My personal favorite is grilled asparagus and zucchini. Grill in bulk for an easy meal prep. Beware, your lunch may be in jeopardy of being stolen if you leave it in the work fridge.

Add olive oil, garlic salt and pepper (or your favorite spices) for the perfect veggies. Image

Get creative with your meat marinades and left overs. Left over meat can be made into fajitas, omelets, pizza (which are amazing when grilled), sandwiches and so much more.

I took left over grilled asparagus added an english muffin, topped it with soft boiled eggs for a yummy breakfast.

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Don’t stop at dinner, grill your dessert! Grilled fruit is a guilt free treat. Add unsweetened coconut or almond milk ice cream. Trust me, you wont miss your “healthy” frozen yogurt.

I’d love to hear about your favorite food to grill!

Happy grilling!

Snack time!

If you’re like me you’re dying for a snack between lunch and dinner. Snacks can be deadly! Snacks usually have to be quick so we end up grabbing chips, some type of sugar filled bar, chocolate, or that treat you hid from yourself last week.

This is where meal prep can save you a pants size! Here are my top 10 healthy snacks.

1. Peanut butter with banana, apple or celery.

2. Hummus with veggies

3. Palmful of unsalted nuts and dried fruits (raisins or craisins)

4. Edamame (you can always precook this and eat it cold or heat it up)

5. Guacamole and veggies

6. Whole wheat toast with peanut butter

7. Homemade tazizki sauce with veggies (you can use the tazizki sauce as a chicken marinade or make a chicken salad sandwich!)

8. Granola with almond milk or nonfat Greek yogurt. (Make your own granola or be mindful of the amount of sugar when buying it! Serving size of granola is usually 1/4 cup or 1/2 cup.)

9. Fruit and veggie smoothies (check out my breakfast post for a good recipe)

10. Beef jerky is great if you’re really on the go and need to pick something up from the gas station or grocery store. Don’t grab baked chips and tell yourself they’re healthy!

Remember serving sizes!!! Good fats can be bad fats if you’re eating too much of them!

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Snack time!

If you’re like me you’re dying for a snack between lunch and dinner. Snacks can be deadly! Snacks usually have to be quick so we end up grabbing chips, some type of sugar filled bar, chocolate, or that treat you hid from yourself last week.

This is where meal prep can save you a pants size! Here are my top 10 healthy snacks.

1. Peanut butter with banana, apple or celery.

2. Hummus with veggies

3. Palmful of unsalted nuts and dried fruits (raisins or craisins)

4. Edamame (you can always precook this and eat it cold or heat it up)

5. Guacamole and veggies

6. Whole wheat toast with peanut butter

7. Homemade tazizki sauce with veggies (you can use the tazizki sauce as a chicken marinade or make a chicken salad sandwich!)

8. Granola with almond milk or nonfat Greek yogurt. (Make your own granola or be mindful of the amount of sugar when buying it! Serving size of granola is usually 1/4 cup or 1/2 cup.)

9. Fruit and veggie smoothies (check out my breakfast post for a good recipe)

10. Beef jerky is great if you’re really on the go and need to pick something up from the gas station or grocery store. Don’t grab baked chips and tell yourself they’re healthy!

Remember serving sizes!!! Good fats can be bad fats if you’re eating too much of them!

Recipe of the week!

I hope everyone had a great memorial weekend! Starting my week off late made for a rocky start this morning but inspired my post today! As I was doing my meal prep for the week I thought I’d be fun to start posting a “recipe of the week”. This weeks recipe is a veggie baked omelet or crustless quiche. My inspiration was quiche but my recipe technically isn’t quiche because it doesn’t have yummy but fattening cream and cheese.

Omelet, ommie, quiche… whatever you want to call it, its delightful!

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Ingredients:

1 green bell pepper

1 red bell pepper

1 yellow onion

2 cloves of garlic

3 whole eggs plus 6 egg whites (9 eggs all together)

1 teaspoon oregano, 1/2 teaspoon salt, 1/4 teaspoon black pepper

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Grease 9×9 pan. Coconut oil or olive oil are healthy options to use. Preheat oven to 350.

Thinly slice the onion. Slice bell peppers. Mince garlic. I love caramelized onions but I don’t like all the butter. Use 2 tablespoons of olive oil instead of butter. Not as sweet as “real” caramelized onions but still amazing. Once the onions are caramelized, saute both bell peppers. When cooking the bell peppers, add a few tablespoons of water, let the water absorb and repeat until fully cooked. Same concept as caramelizing onions. This will prevent the bell peppers from burning and give them a nice texture. Once the bell peppers start to soften up add the garlic and onions.

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Saute everything together for just a couple minutes. You don’t want it to burn! Evenly distribute the onions and peppers in your greased 9×9 pan.

Whip together eggs, oregano, salt and black pepper. Whip the eggs well for fluffy eggs!

Pour eggs over the onions and peppers. Bake for 40-45 minutes.

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Let it cool, slice off a large piece for an omelet. Or slice off a small square, add your choice of breakfast meat and put it in between a whole wheat english muffin for a breakfast sandwich! The best part about this recipe is how versatile it can be. If onions and bell peppers aren’t your favorite, use mushrooms and zucchini or broccoli and spinach. Add salsa, guacamole or black beans for a complete meal! The options are endless! Get creative and keep it healthy!

Happy meal prep

cheat MEAL

Having a cheat meal is a requirement! Unless you aren’t human, there is absolutely no way you can successfully diet/eat clean without indulging every once in a while. Believe me… I’ve tried, failed, tried again, failed a few more times and gave up on not cheating.

We only live once, there is no need to deprive yourself of all the deliciousness that surrounds us. If you use your cheat meal wisely, your cheat meal will not become a crutch. I have 2 cheat meals a week and maintain a healthy weight. I find if you have a cheat day that day turns into days, those days turn into weeks and weeks turn into…. when did my food baby turn into permanent look?

Now, I’m not saying I know it all. Cheat days may work for some. If it is not working for you, try cheat meals.

How it works:

Your cheat meal should always be planned. If you’re having a bad day and want to make it better with food you should stop by foodaholics anonymous before you go through the drive-thru. Planning your cheat meal will give you something to look forward to when you’re dreaming of a burger as you eat salad for the third day in a row. My cheat meals are Thursday dinner (date night) and Sunday breakfast or lunch. Spreading the meals helps me to not over indulge and never feel guilty. Why workout and eat healthy on a regular basis if you cannot reap the benefits?

I started out with 3 cheat meals a week. Now, I am down to two. Your body craves what you feed it. If you consistently fill up with junk you’re never going to stop the cravings. Treat yourself but have limits!! You don’t need to eat the whole burger if you’re full half way through! You will only gain self control if you believe you have it. Don’t be negative about the healthy meals. Stay positive, believe you have self control. Before you know it you’ll be enjoying your salad and not thinking twice about a greasy burger!

Happy cheat MEAL

Dessert counts as a cheat meal!

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You are what you eat

We’ve all heard the saying and laughed it off… you are what you eat.

Have you ever thought about what you’ve eaten and how it affected your day? Like I’ve said before, I am a food addict and believe in cheat meals (not days but that’s another topic). I challenge you to do a study of yourself. Journal what you eat/drink for week and note how you preformed after each meal. When I did this I saw how certain food affected me.

Here is an example of what I ate yesterday:

Woke up and 7:30

Breakfast: 10:00 am Spinach and blueberry smoothie, egg white sandwich on a whole wheat english muffin.

Results: Clearly I enjoy a large breakfast! However, this fueled me up for the morning. I am not a morning person until I’ve had my coffee but the smoothie gears me up until I am able to grab coffee at work. I felt refreshed and ready for my day.

Coffee: 10:30: used about 1/2 cup of almond milk … Obviously in a great mood and ready to talk to others 🙂

Snack: 3:30: Berry, kiwi, melon salad

Result: Still feeling great, hungry, but still going.

Dinner: 5:00: 2 pieces of turkey bacon, 1 egg and a crescent

Dessert: piece of dark chocolate

Result: Starving! I made a mistake by have a crescent and felt too guilty to eat a health carb option to fill up

Post workout snack: 8:00: half a cucumber. an apple and peanut butter.

Result: Finally feeling better after the poor dinner choices. However, my workout suffered majorly due to not eating enough for dinner. I felt tired and weak throughout my workout.

I included the time I ate each meal in my journal because I believe it is an important piece of information. I grabbed a crescent because I skipped lunch and was starving! In the end it hurt me because I couldn’t eat more healthy carbs. I did not have enough energy to give my all in my workout. Think of your body like a car. You’re going to provide you car with routine maintenance checks, oil changes and fuel up when needed. If these things aren’t done, eventually you will experience mechanical issues. Your body works the same way! Take care of your body. Listen to what it needs and fuel up properly!!! You wouldn’t put the cheap gas in an Audi R8 (or whatever your dream car may be)! Dont fuel your body with junk or it will treat you like junk!

Happy fueling!

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Breakfast

Breakfast is the most important meal of the day! It can also be the easiest meal to skip. Filling your body with energy and nutrients will set you up for success. If you start off the day eating poorly you’re bound to continue.

Throw the cereal away!!!! Cereal is horrible… No matter how healthy it claims to be. Or how many inches it claims youll lose by eating it. Everyone looks at the calories but skips the amount of sugar, sodium and most importantly … Serving size! Most people fill their bowl to the top not realizing what you thought was a 100-150 calorie bowl of goodness is actually 400-600 calories. Depending on the cereal, size of the bowl and all that good stuff.

If you don’t believe me, start measuring out your cereal. I guarantee you’ll be shocked about how many calories you’re actually eating!

Try making a fruit and veggie smoothie.
It’s easy, fast and you can take it on the go!

Blueberry Spinach Smoothie:
1 banana
1/2 cup blueberries
1 cup spinach
1/2 cup unsweetened coconut milk
3 ice cubes

I promise you won’t taste the spinach !