Ultimate Oatmeal

Ultimate Oatmeal w/ greek yogurt, almond butter, almond milk, protein powder, strawberries and cinnamon!

Mix together:

1/2 cup old-fashioned oats

1 cup unsweetened almond milk

Microwave for 1 min

Add and stir in:

1/2 scoop vanilla creme protein powder

1 tsp plain Greek yogurt

1 tsp almond butter

As much cinnamon as you want-about 1/4 tsp or so

Microwave for another 1 and 1/2 min (oatmeal is tricky so you have to keep an eye on it when it is in the microwave or it will explode-not fun to clean up but not the worst thing that can happen in your day!)

Slice your favorite berries or apples and top off (about 1/2 cup chopped)

Essential to a balanced breakfast, you have your clean oats (complex carbs) and protein (Greek yogurt, almond butter and powder) with a kiss of natural sugar from the berries!!

Hope you enjoy this as much as I do!!!

xoxoxo-A

 

Chocolate, almond, coffee & cranberry smoothie

Chocolate, almond, cranberry & coffee smoothie!

You will need:

1 pack instant coffee-I used Starbucks VIA Blonde Roast in this one

1 scoop chocolate protein powder-I used GNC Wheyabolic Extreme 60

1 tsp Glutamine (optional-I use it to help with muscle soreness from tough workouts)

2 tsp old-fashioned oats (dry)

1 small banana

1 tsp flax or chia seeds

1/4 c frozen cranberries (can use any "berry")

1/4 c almonds (that's about 8 almonds)

1 tsp honey, almond butter or natural peanut butter (pick one)

3/4 c milk (almond or skim)

4 ice cubes



Blend until smooth and Enjoy!!!

xoxoxo-A

Apple Tart Smoothie

Ingredients:

3/4 c Plain Greek yogurt (can sub with a banana and 1 scoop protein powder...will be less "tart' though)-which you may like even better!

1 small granny smith apple chopped-skin on

1/2 c almond milk, soy, skim or whatever you like-but keep it on the lite side

3 tsp oats

1 tsp chia seeds

2 tsp flax seeds

throw in a few of each: walnuts and almonds

3 ice cubes

Blend

Enjoy!

xoxoxo-A

Coconut & Dates Granola

 

COCONUT & DATES GRANOLA

Pre-heat oven to 380 degrees

mix together the following:

4 c Old Fashioned Oats

1 c raw natural silvered almonds

2 to 3 tbsp honey

1/4 c dark brown sugar

1/4 c cinnamon

Bake  on big cookie sheet, spreading as evenly as you can to ensure even toasting for 15 min

Add 1/4 flaxseed meal, 1 c shredded coconut on top and place back in oven for 10 additional min

***Let cool completely, add 1/2 chopped dates and then place in the fridge to store***

Serving suggestions: 1/4 c topping Greek yogurt, alone when you are hungry in the car or on the go or with milk.

Enjoy!

xoxoxo-A

 

 

 

Hot Sauce Smoothie!

HOT SAUCE SMOOTHIE

 

Ingredients:

3/4 c plain Greek yogurt-main protein source

1/4 c orange juice

1/2 cup chopped carrots

1 celery stick chopped

4 whole "grape" tomatoes

3 tsp oats

2 tsp flaxseeds

2 tsp chia seeds

1 tsp glutamine-to help my muscles recover

2 tsp hot sauce

season with parsley and pepper to your taste

5 ice cubes

Granola w/ Pepitas, walnuts, almonds, dried cranberries and mini choc chip morsels

INGREDIENTS:

4 c old-fashioned oats

1 c raw natural sliced almonds

1/2 c chopped walnuts

1/4 c flaxseed meal

1/4 c honey

McCormick's Cinnamon and Sugar grinder-about 2 tbsp or 20 grinds



 

 

 

 

 

 

 

Mix together and bake for 15 min at 350 degrees, give it a shake around to be careful not to burn any one area and bake for another 10 min. Make sure it is spread thinly and evenly on the pan.

Let cool for 25 min then add:

1 c roasted & salted pepitas (the inside of a pumpkin seed-very high in protein)

1/2 c dried cranberries

1/2 c mini chocolate chip morsels

Makes 8 total cups or 32 servings-a serving size is 1/4 cup.

I love to put mine on Greek yogurt or have it with almond milk. It is very satisfying and helps with my sweet and salty cravings!

Enjoy!

xoxoxo-A

Mango + Banana + Chocolate + Coffee smoothie!

[caption id="attachment_444" align="aligncenter" width="150"] Mango-banana-coffee-chocolate protein powder-flax, chia, oats and almond milk.[/caption]

1/2 c chopped fresh mango

1 med banana

1 c unsweetened almond milk

1 packet instant coffee-I use Starbucks

1 tsp chia seeds

2 tsp flaxseeds

3 tsp oats

3 ice cubes

1 scoop AMP Wheyabolic Extreme 60 protein powder-from GNC-this is the kind I use (chocolate)

This is a complete and balanced breakfast 20 + grams of Protein, good carbs, lots of fiber, packed with good fats, omega 3 and 6 from the chia seeds, vitamin C and vitamin B from the banana and vitamin A and C from the mangos plus vitamin D and E from the almond milk, also great source of calcium!!!

What if you started every morning this way? I bet your body would thank you all day!!!

Enjoy!!
xoxoxo-A

Healthy Zucchini Apple and Walnut Muffins

HEALTHY ZUCCHINI, APPLE AND WALNUT  MUFFINS

 

INGREDIENTS:

1 c Bran Muffin Mix

1 c Flaxseed Meal-we love flax!

1/2 c chopped Walnuts

1/2 c chopped peeled Apple

3/4 c chopped peeled Zucchini

1 c water

3 tbsp unsweetened applesauce

2 tsp cinnamon

2 tsp honey

2 tsp nutmeg

1 tsp vanilla extract

1 tsp ginger

Makes 12 mini muffins and 6 regular muffins

Spray pan with Pam or cooking spray. Oven on 350-minis take about 12 min, regular take about 15 min. 

 Top with tsp of apple butter-extra yummy!!!

Granola: Pumpkin Almond Flax

Good afternoon! It's fall and I have been wanting to make my own granola for a while now so I finally did it and here it is: Pumpkin, almond and flax are the main ingredients! I hope you try it! It is so nutritious and can be made to suit your taste! Add different or multiple types of nuts, different dried fruit or chocolate!

I used:

4 c oats

3/4 c flaxseed

3/4 c crushed almonds

3/4 c sunflower seeds

1/4 c of honey

1/2 c dried cranberries

Ginger, nutmeg, pumpkin and cinnamon spices-about 2  tsp each-4 tsp of the pumpkin

2 small cupfuls of vanilla extract

Cinnamon and sugar grinder  to top it all off-just a dusting

Mix all ingredients except for the dried fruit-add that at the end when you pull it out of the oven to cool.

Bake at 350 degrees for about 25 min-half way through give it a toss around to be sure you don't burn any of it. Use 2 trays so the granola is thinly and evenly spread...not piled up too much! Let it cool on the pan then seal and store.

The amazing avocado!

AVOCADO!

HOW

AMAZING

ARE

YOU?

 

 

 

 

 

Sharing with you 2 of my favorite ways to eat avocados! On the left- Egg white, mozzarella cheese, salsa and avocado breakfast sammie and on the right- Avocado and orange salad with pinch of sea salt and dash of olive oil!

Health benefits of avocados and other "good" fats:

"Avocados have a mild, nutty taste and creamy texture. This makes them suitable as a substitute for unhealthy fats you might normally add to foods. For example, spreading a bagel with 1 oz. of mashed avocado rather than butter can save 18g of fat and nearly 150 calories."Read more:

http://www.livestrong.com/article/28507-avocado-nutrition/#ixzz26AtcSOBz

http://www.livestrong.com/article/271767-the-calories-nutrients-in-an-avocado/

 

 

 

Breakfast or anytime sandwich made with "Flatout" Foldouts 5 Grain Flax flatbread-I really enjoy these!!! This is what I used in the one pictured.

http://www.flatoutbread.com/products/foldit-artisan-flatbread/5-grain-flax/

 

 Healthy fats: Remember 1 part good fat per meal! Food 101 tips:

http://awesomelikeadrienne.wordpress.com/2012/06/12/foodlifestyle-basics-101/

 

Other "GOOD" FATS and more info:

http://www.helpguide.org/life/healthy_diet_fats.htm

• Olive oil


• Canola oil


• Sunflower oil


• Peanut oil


• Sesame oil


• Avocados


• Olives


• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)


• Peanut butter

The avocado and orange salad that I will have for a "snack" is drizzled with olive oil-drizzeled not drenched remember.....good fat is still fat.

Later in the afternoon I will have a handful of almonds-so by the time dinner rolls around I will have had 4 servings of "good" fats that are delicious and so good for me!!! My snack this evening will be celery and peanut butter so all in all 5 good fat servings by the time my head hits the pillow tonight. That makes me happy!

 

Hope you realize that there is a better way to eat after reading this post. A better, cleaner, do good for your body way to eat....once you turn the corner you will never look back. Start today my friends!

 

xoxoxo-A

Blueberry Banana Coffee Smoothie

1 c BLUEBERRIES,1 med BANANA, 1 STARBUCKS COLUMBIA INSTANT COFFEE PACK, 3 TSP OATS, 1 TSP GLUTAMINE, 1 TSP FLAXSEED MEAL, 4 ICE CUBES, 1 c ALMOND MILK

Strawberry, peach, cranberry, banana smoothie

Strawberry, peach, cranberry, banana smoothie w/ 1 tsp peanut butter, 3 tsp plain natural non-fat yogurt, 1 tsp ea. chia seeds, flaxseed meal, glutamine, 3 tsp oat bran and almond milk! Out of control delicious!!!!!!!!!

Blueberry, banana, apple & spinach smoothie-Great start to the day!

Spinach, blueberries, granny smith apple, banana, glutamine, peanut butter, almond milk, flaxseed meal and oat bran..........Great start!

Super Green Smoothie

SPINACH, KALE, AVOCADO, BANANA, OAT BRAN, CHIA, FLAX AND ALMOND MILK

Treat yourself with good ingredients! Blueberry Pancakes

I love pancakes and just because I love to live a healthy lifestyle does not mean that I can't have them! Choose your ingredients wisely and you can enjoy all your favorites in a more healthy way! Treat yourself by treating yourself right.

I use this pancake mix pictured  because it is made of whole grains, whole wheat and is also low in sugar. Look at the nutritional facts of what you are buying. Is it made of artificial colors or flavors and preservatives? Put it down if it is and choose more wisely. I added Greek yogurt, fresh blueberries and water to the mix. That is it. Max and I enjoyed these this morning with a little dab or two of syrup! Delicious and I feel like we "treated" ourselves to a healthier version of one of our favorite breakfast foods!
Enjoy!
A

Food:Lifestyle Basics 101

• Always eat at least 5 times a day- 3 meals and 2 snacks works well


• Each meal or snack should consist of approx. 1 part fat, 2 parts protein and 3 parts carbs-in general....see the next bullet


• When you sit down to eat ask yourself this: What will I be doing in the next 3 hours? If you are going to take a nap go easy on the carbs. If you are going to workout have some more carbs...adjust your carbs based on your anticipated energy output. If you are sitting at your desk at work and will be buried for the next few hours eat some plain & delicious almonds...maybe even some Greek yogurt with fresh fruit and a touch of granola!


• Eliminate junk food-if it isn't in the house you are not likely to eat it. Fast food, pastries and processed food mostly contain high amounts of fat, sugar and sodium....see bullet two-that is not what we want our meals to be made up of!


• Drink water! Eliminate soda or pop-whichever you call it and NO Diet is not ok!!!! Eliminate sugar and please for the love eliminate fake sugar!


• Fiber is your friend-you can find your friend in some of the following: apples, blackberries, oranges, carrots, lentils, sunflower seeds, cauliflower and oats to name a few-it is recommended that you consume 25 to 30 g per day of fiber. Ease into it adding a few grams at a time until your body gets used to this new fabulous "regular" routine of yours!


• Carbs-you need carbs-the best source of energy comes from carbs! You want to choose COMPLEX CARBS-whole grains, nuts, fruits, veggies, beans, oats, quinoa, yams, sweet potatoes,  brown rice, and barley would be some to start adding into your life.


• Protein-the leaner the meat the better! Ground turkey, chicken, fish, lean beef, Greek yogurt, beans, cheese, milk, peanut butter or almond butter, egg whites, almonds, Whey protein supplement would be some to start adding into your life. ***immediately following your workout your body craves amino acids, please give it whey protein in the form of a shake if you can afford to add this to your life(whey protein is high in glutamine and branched-chain amino acids) ***


• Lastly, Fats-olive oil, avocados, nuts are my favorite 3 fats! Remember bullet two, each meal can be 1 part good fats!

You can live this life 80% to 90% of the time and be a healthy & happy human! If you are body building to compete or want more serious results you will have to up that percentage to 95 to 100% of the time clearly.  I simply want to feel and look good, prevent disease and maintain my awesomeness.... so I follow this I would say 90% of the time and the other 10% of the time I don't feel guilty or bad because I had a beer and a piece of pizza or a cupcake etc. because I know how I live my life and I know how good it feels to eat right and exercise regularly!!!