Tuna, Broccoli and Avocado Rice Wraps

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You’ll Need :

4 rice wraps

1/2 avocado cut into 4 slices

1 pack or tuna

baby corn (optional)

Broccoli, Carrot slaw (I got it at King Soopers for like $2 bucks)

 

Place rice wraps in water and let soak till soft, place ingredients inside and wrap! Its that simple!

you can put all kinds of things in these things so get creative and have fun.

other things that could possible go inside….

  • olives
  • beans (soy, black, chickpeas)
  • soy or other sauces
  • chicken, beef, shrimp
  • cucumber
  • rice or quinoa
  • spinach and other greens
  • tomato

 

 

 

 

Lemon & Garlic Kale Chips

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So with my diet being pretty limited to veggies and meat mainly haha, I’m always looking for new ways to spice it up!!! So I made KALE CHIPS! … (even my boyfriend liked them… which was a surprise! ) <— ps. I love when he likes my health food hahah.

Ok enough bibble -babble! On to the Recipe!!!!

Its suuuper simple too. YAY!

You’ll Need:

  • 2 tbsp. Extra Virgin Olive Oil.
  • A bundle or two of fresh kale, washed and chopped.
  • 6 Garlic cloves, chopped. (or more if ya want… I’m a garlic freak so if you ever ask me… you can never have enough garlic!!!)
  • 1-2 tbsp. Sea Salt (one if you use one bunch, 2 if you make 2 bunches worth)
  • 2 tbsp. Lemon juice or one whole lemon freshly squeezed.
  • 1 tbsp. Black pepper

 

How to:

  • Wash Kale bunches and chop off ends, and then chop into “chip” size pieces.
  • Pre-heat oven to 325
  • In a large bowl mix all ingredients. (Olive Oil, Lemon, Salt, Pepper)
  • Place chopped up kale into bowl and mix around so the oil gets all over it all and you can even let it marinade for a while if you’d like. ( I let mine marinade for about 15 min)
  • On a baking sheet, spread out kale pieces onto sheet and then sprinkle the chopped up garlic cloves on top.
  • Bake for about 15-20 min until the kale pieces seem crispy at the end.
  • Let cool, and ENJOY!!!

Note: it helps if you every once in a while toss the leaves so some don’t end up burnt.. ( you know the ones on the sides of the pan) . …. lol.

 

Almond Butter Banana Snacks

wpid-img_20140523_131944.jpgSnack time!!! How simple is this ? Great for when you want something sweet but don’t want to break your diet.

All you need is one banana, cut into slices and 2 tbsp. almond or peanut butter. =)

Enjoy!!!

ps, I usually don’t have the patience for this so I just dollop the butter onto the banana lol. But in the spirit of blogging I made these! =)

Garlic and Herb Tuna Salad

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Had this the other day and it was delish!!! … after eating though, I could have gone without the dressing … but its all about a learning experience and seeing what works for you too. But anyways! Here is the recipe!

 

1 cup spinach and baby greens mix

50g (5 slices) cucumber

1 oz avocado

1 packet of tuna ( for this is used Tuna Creations Garlic and Herb flavor but lemon pepper is yummy too! ) =74g

1 oz chopped orange bell pepper

2tbs Walden Farms Chipotle Ranch dressing <— this is what I felt like I could have done without because the avocado acted as a dressing… but its all up to ya’ll.

 

Nutrition Breakdown:

Calories- 250

Protein- 17.5

Carbohydrate: 13.4

Fat: 14.5

 

ps. follow my instagram! I post all kinds of motivational stuff, quotes, recipes, and other stuff!! @amanda_fit_

 

Things to Jazz up a Smoothie!

smoothie mad1

I don’t know about ya’ll, but I like smoothies, especially when I can put all kinds of goodies in it and have it still taste AMAZING! They usually are grate for the morning when your in a rush to make something and you can just pour a bunch of berries into the blender add a little ice and almond milk and Ta-da !

Here are some ingredients you may have used before but there are also some others that most people wouldn’t think of putting into a smoothie! Happy Blending!! =)

Fruits – pretty much any but here are some favorites.

  • Banana
  • Apple
  • Grapes
  • Blueberries, raspberries, blackberries
  • oranges
  • grapefruit
  • cuties (tangerines)
  • pomegranate seeds
  • dragon fruit
  • kiwi
  • pear
  • pineapple

smoothie mad5

Veggies

  • Spinach
  • Kale
  • Any greens
  • Carrots
  • Greens powder mixes
  • Algae
  • Beets
  • celery

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Fats

  • Chia seed
  • Flax Seed
  • Avocado
  • Coconut oil or shreds
  • Nut butters – almond, sunflower, peanut, hazelnut etc..
  • shaved almonds or nut pieces (walnut, pecans, pistachios)

Protein

  • Protein powders (vanilla or strawberry is my favorite)
  • Tofu

smoothie mad4

Other

  • yogurt
  • Almond / Coconut/ Hemp/ sunflower seed milk
  • cocoa or cocoa nibs
  • Spices – ginger, nutmeg, cinnamon, cloves
  • pumpkin puree ( unsweetened)
  • Stevia – this is a miracle worker lol… if something isn’t sweet enough this is a sugar substitute that’s calorie and carb free and its from a plant!
  • Oats or oatmeal
  • Cereal and granola
  • Grits and quinoa
  • Dates, dried fruit, cranberries, raisins.

smoothie 8

 

Resistance Band Workout

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So this was requested by a friend and a few other people… its great to do at home or … basically anywhere, and best thing, you only need one thing! A resistance band. .. I also tagged in some easy cardio moves in between each exercise too . ENJOY.

  • ARMS

– Arm Curls – Place band hip length apart under both feet (making band even) and then slowly raise band creating a curl motion.

3 x 25

resist arm curl

– 30 jumping jacks

– Chest Press and Row – You might need 2 bands for this depending how long your resistance band is or which kind you have. But tie a knot in the middle of the band and stick in-between the door (I find the hinge to be easier than the handle side)

PRESS- With slow motions, standing away from the door you’re going to have arms extended out so your making a T and slowly move them inwards towards your center. Keep a slight bend at the elbows. 3x 20

-20 mountain climbers (20 on each side… don’t cheat! )

Row- Leaving band in door, face the door and keeping your arms in and elbows close to your side, pull band in towards you, stopping with your wrists right by your ribs.   3 x 20

 

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– 40 crunches

– Triceps Extension – Placing band under foot, With the band mostly behind you, keep your elbow in towards your face and extend arm toward the sky. repeat on each side. 3 x 15

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– Run in place for 1 min

  • LOWER BODY

– Squat Rows – this will work booty and arms! =) put band around something or in between door is fine too, stretching the band out about as far as it can go, lower yourself into a squat and extend arms out , stand up and bring arms into that classic row pose.

Want more of a challenge? – Row while your in the squat position! =)    3×30

band row

– 30 squats

– Kick backs – If your band isn’t long enough to be held with both hands, tie a loop in one end to put your foot in and hold it with one hand. Start with both knees on ground and slowly extend one leg back as far as possible and then bring back in to starting position. 3 x 15 on each side. Also at that extended position, lower toe towards ground, and raise it back into the air keeping that extended position the whole time, repeat on other side as well. 3x 15

kick back band

– Hip Thrusts – Making the band as tight as your can while laying on the floor, raise hips off floor squeezing your butt muscles as you come up. Hold for 5 seconds and then lower. 3x 20 … Also, Another thing your can do is stop in mid air with hips elevated and thrust your hips (yes its a bit awkward .. but your butt will love your for it) =) 3×15

– 20 lunges on each side

hip band

-50 second wall sit

 

 

 

 

 

My Current Meal and Supplement Plan (Fitness Comp Prep)

A lot of people have been asking what my diet looks like, what I eat, when I eat and how they can get their metabolism running faster… the key is to eat super clean foods every 3 hours so your body doesn’t even have a chance to feel hungry. I also focus more on counting my macronutrients (protein, carb, fiber and fat) more than my calories..

meal prep

… so here it is!

I always make sure I drink 8oz water right when I  wake up.

Supplements at waking:

  • 200-300 mg caffeine (or a pre-workout, depending on my mood)
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 1: (don’t wait more than 30 min to eat after you wake up)

  • 1/2 cup Steel Cut oats prepared with water.
  • Splash of almond milk
  • 1/2 banana cut up inside it for sweetness
  • sprinkle of cinnamon =)

***This is usually the time of day I workout (around 60-90 min)***

Meal 2: (Post-workout)

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, 1 scoop carbohydrate blend, and 1 scoop BCAA’s.
  • With other 1/2 of banana.

Supplements :

  • 1 Multi-vitamin
  • 1-2 g L-Carnitine
  • 1000 mg White Kidney Bean Carb Intercept

Meal 3:

  • Medium size salad with 2oz grilled chicken/shrimp or turkey (usually cut into chunks)
  • 1 cup brown rice or quinoa. (or 1/2 baked sweet potato)
  • 10 almonds.

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Supplements :

  • 200-300 mg caffeine
  • 500-1000 mg Green Tea Extract
  • 1-2 g Acetyl-L- Carnitine

Meal 4:

  •  1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  •   1/4 avocado
  • 1 cup of  carrots or 3 celery sticks (or both haha)

Meal5:

  • 3oz Grilled Salmon/Tilapia (seasoned with Ms. Dash – no salt)
  • 10 spears of Asparagus
  • As big of a dinner salad as I want! …. (Dressings I use are all oil based – usually Newman’s own or Annie’s Brand.) about 2tbsp. I also add salsa sometimes too (its healthier than dressings…)

Supplements:

  • 2-3 g CLA
  • 2-3 g Fish oil

Meal 6:

  • 1 scoop protein powder of choice. Mixed with 10 oz unsweetened Almond milk. 1 scoop glutamine powder, 1 scoop greens, and 1 scoop BCAA’s.
  • 1/2 cup nuts or seeds (almonds, cashews, pecans, pumpkin, sunflower)

Supplements before bed:

  • 2-3 g CLA
  • 2-3 g Fish Oil
  • 2-3 g Glutamine

meal plan555

WATER WATER WATER ALL DAY!!!!!! DRINK UP

**The supplements and meal plan that I’m on is geared towards my goals for preparing for the fitness competition. I’m not stating that people should take these supplements because everyone is different and have different goals. This is just what I do one a every day basis and it works for me. **