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

smoothie mad2

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

 

arms resist

– 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

tricep band

– 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.

meal prep1

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. **

Good Post-Workout Snacks!

postwork1 Its good to eat something little before a workout! ( I usually have 1/2 cup oats every morning.. just enough to take away that hunger fast I got while I was asleep ) But post-workout snacks are just as important too! Here are some amazing (and healthy) post- workout snacks!!!

** Post-workout = after your workout**

Think high protein and good carb! =)

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  • Protein shake with fruit. (my first choice is a banana!)
  • 1 cup cottage cheese
  • Yogurt
  • Fruit
  • Almond/Peanut butter on whole wheat toast or pita bread
  • Hummus on a pita bread
  • Turkey rolled up in a Whole Wheat tortilla.

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  • Banana or apple with 2 tbsp. almond/peanut butter
  • Dried fruit and nut mix (shoot for lowest sugar you can find… and with minimal m&m’s lol. )
  • Fruit smoothie (with protein powder and chia/flax seed)
  • Egg whites on toast topped with avocado
  • Turkey and tomato wrapped in whole wheat tortilla
  • Egg while veggie omelet
  • Chocolate milk with fruit

postwork3

Yoga Workout #1

  • The Warrior Pose – with your feet about 1 leg length apart, lower down into a 90 degree squat, rotate your front foot so its facing forward and arms out as wide as you can get them. Take 10 deep breaths and then repeat using the other leg.

warrior

  • Downward Dog – Start on your hands and knees and slowly push yourself up onto your feet, extending out your arms to hold you up. Keeping feet flat on the floor, hold pose for 3 min.

downward

  • Revolved Chair – Standing in a semi squat (as sitting in a chair), lower your torso down and twist to one side. Keeping hand in a “prayer” position take 10 deep breath and then switch to the other side.

revol

  • Plow Pose – Bend your body from the hips and slowly toss your legs over your head. Keeping your back as straight as you can and letting your toes touch the floor behind your head. Hold anywhere from 1 to 5 minutes.

plow

  • Lord of the Dance Pose – Gain balance and find a focal point. balancing on one foot, slowly grab one foot and extend it as high as your able to (flexibility with different people will vary). Hold for around 30 seconds and then switch to other foot.

lord

Vanilla Blueberry Smoothie!

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You’ll Need:

1/4 Cup Almond Milk

4 Ice cubes

1/2 cup frozen yogurt (Greek, or dairy free. Vanilla or blueberry flavored)

1 teaspoon of Agave Nectar

1 cup frozen or fresh blueberries

1/2 banana

1/4 cup black berries

Blend all together and enjoy!

** Easier to blend all ingredients and then add ice! **

Mixed Up Oats! (My Everyday oatmeal Mix!)

image  Well pretty much everyday, its usually this or an egg white scramble …

But… Here’s the recipe!

3/4 cup oats – plain

1 Tbsp. Chia Seeds

1 Tbsp. Flaxseed Meal

1 Tbsp. Pomegranate seeds – unsweetened (optional)

1/2 cup water

3/4 cup Almond Milk

(I mix this all together and let it soak through the night .. this helps with digestion, and then when I’m ready to eat in the mornings, I just heat it up for about a minute and a half and go! )

(OPTIONAL) Top it off with:

Cinnamon

All Spice

Slivered Almonds -unsalted

sunflower Seeds – unsalted

Any fruits.

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Healthy Breakfast Burrito

buritto

You’ll Need:

2 Tbsp Salsa

1/4 cup chopped mushrooms

1/2 Cup Egg Whites (if making your own, takes about 3 large eggs)

1/2 cup chopped red, yellow and green bell peppers

1/4 cup spinach

1/2 cup chicken or steak (you choose what kinda burrito you want! ) – make sure this is already cooked!

1/2 of an avocado, chopped up

1 low-carb or gluten free tortilla.

In a medium skillet, pour a little olive oil in pan and let heat up. Cook up the egg whites in a “scrambled” style and then add veggies and meat, mix together till veggies begin to break down a little. Once cooked, wrap ingredients in a low-carb or gluten free tortilla. You can either add the salsa and avocado on top, or put it inside the burrito. ( I like to add it to the top so it seems like a smothered burrito!)

Note: I like switching up the veggies too… sometimes ill add a little cauliflower, onion, maybe some sautéed carrots or squash. Get creative! The more creative you get, the less bored you’ll get!

And if anything doesn’t fit into the tortilla ill put it on top too hahah. =)

Enjoy !

 

Start your day off with Protein!

English: Breakfast porridge: rolled oats cooke...

English: Breakfast porridge: rolled oats cooked with water and soy milk, strawberries, blueberries, nuts, seeds. (Photo credit: Wikipedia)

So in America we’ve grown accustom to having desert for breakfast, I don’t know why, but we have. Think about it, all the muffins, pancakes with syrups, doughnuts and Danishes… its kind of ridiculous.

So I’m going to tell you about the BEST way to start off your mornings ( and no, its NOT skipping breakfast!!! – If your skipping breakfast were going to be having a bigger problem..) and possibly give you a few ideas of some different recipes too!! =) YUM

So a little bit about protein, you can get it from many things but the most popular through meat and eggs. Protein is a major building block for your muscles and cells and helps your feel fuller longer. Protein can help set the mood  for your day  and set you up with the energy you need to start your day off right!

And honestly, do you really think a 300 calorie doughnut will help start your day off right? With all that sugar, sure you’ll be bouncing off the walls for a few hours, but then sooner or later the crash will come leaving you feeling lethargic and tiered. No fun!

A few options that are high in protein for the mornings include:

  • Eggs or Egg Whites.

Lately eggs have gotten this bad rep since they are high in fats, but they are slowly starting to come back and people are realizing that those “fats” are good fats. So either make a couple eggs and a side of turkey bacon, scramble up a couple, make a yummy veggie omelet, or even hard boil a few so its an easier “on the go” kind of breakfast!

egg

  • Protein Shakes and Smoothies.

This is my go to every morning because its just super easy and it fills me up like no other. Whether you just use the protein powder and some almond milk or if you add different fruits and yogurts into it you’re getting an adequate amount of protein for breakfast (probably why its super easy, takes all the thinking out of it). So next time your making a smoothie, add some protein powder into it! It will fill you up faster and keep you fuller longer! Double Whammy!  (other good things to add, veggies, flax and coconut oils, chia, carbohydrate mix, BCAA (branch chain amino acids), Glutamine (helps with muscle repair), berries, OJ, Granola… the list could go on forever!)

Side note, I made protein pancakes the other day and I’ll make sure to post that soon, it was pretty good!

  • Nuts and seeds! – In Oatmeal!

OO love oatmeal haha, used to hate it when I was little (ok, ok didn’t hate it, but never really looked forward to oatmeal) But now its like a “go to” for me! I love coming up with different things to put in my oatmeal too! Usually nuts, seeds, dried fruits, flax seeds, chia seeds, and a dash of honey! Yummm … Nuts and seeds are easy to add into some yogurt (try to stick to plain Greek yogurt and make it taste better with the stuff you put into it, that way you skip those sugar laden syrups.) Or I’ve even had a bowl of quinoa for breakfast too, kinds like a bowl of oatmeal, but adding more veggies to it instead =) …Or even a handful of almonds would work too when your in a hurry!

 

yog

  • Cottage cheese

So ever since I figured out I have a dairy intolerance, I seriously miss cottage cheese! (So if anyone finds a good recipe or even a substitute in the market, Let me know!!) but besides the point, cottage cheese is a good source of protein and an awesome breakfast food. Add some dried cranberries to it, or maybe have it inside a half of a cantaloupe. Yum. I also liked to add it to my salads and take up that place of adding a “Dressing” to my salad, sounds weird but actually pretty good.

  • Peanut and almond butters.

Even around 2 tbsp. of peanut butter had 8g of protein, spread it on a piece of 100% whole wheat toast, add it into your smoothie, or oatmeal and your adding more protein to your breakfast! Bam! Just be sure to try to get all natural butters with low sugar! p.s the oil on the top is usually a good thing.

 

pea

Here are some good recipes/ links that would work too:

Any of my smoothies would work if you add some protein powder to them..
BEST Green Vanilla Smoothie!  – this one already has the powder in it.
Egg, Avocado, Bacon and Tomato Breakfast Sandwich
Oatmeal 101
Egg, Spinach, Tomato and Guacamole breakfast sandwich