Breakfast Oats

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You’ll Need:

  • 1/2 cup dry instant oatmeal
  • 1/4 cup Blueberries
  • 1/4 cup red Raspberries
  • 1/8 cup slivered almonds
  • 1/2 cup Almond Milk
  • Chia and/or hemp seeds to sprinkle

Annnnnnd any other goodies you’d like to add would be juuuust fine!

Prepare oats to package, add goodies and milk and enjoy – cool thing about oats it you can pretty much put anything on it …

Other goodie ideas:

  • any fruit (blackberries, apple slices, banana, pear slices, pineapple, peaches, strawberries, ect)
  • Spices (pumpkin, cinnamon, nutmeg, stevia, vanilla extract. )
  • Milks (cows, hemp, almond, rice, soy)
  • Nuts and seeds (almonds, cashews, walnuts, chia, hemp, flax, pecans)
  • chocolate chips – yep! you just read that right hahaha

 

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Frozen Chocolate Goodness!

hot coco

 

You’ll Need:

1/4 Cup Almond Milk

1 Packet of Stevia (about 1 Tablespoon)

1/4 Cup of semi-sweet chocolate chips. ( I like the Enjoy Life brand because they are dairy free!)

1 cup of Ice Cubes

2 Scoops of chocolate Ice Cream ( I like the Coconut milk kind, makes it creamy)

 

Combine sugar, milk, chocolate chips in bowl and microwave until chips are melted. (only like 30 seconds) Let cool in fridge. Then, Place ice cream and ice in blender. Blend until smooth, add chocolate mixture  and blend until mixed.

Serve and enjoy!

* you can even top with a little cinnamon… yummm

Ha this isn’t the “healthiest” of recipes .. but you got to live a little ….. right?

Zucchini Bread!!! (dairy-free,egg-free, gluten-free, vegan)

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LOVE Zucchini Bread!!! SO ..here’s a more healthier option when it comes to some yummy bread for maybe a party or even a small snack!

You’ll Need:

3 Zucchinis (shredded)

2 tablespoons of ground flax seed mixed with 5 tablespoons of water in a separate small bowl (this is your “eggs”)

1 1/2 cups of Gluten free flour (or if you don’t need it to be gluten free, another great option is whole wheat flour)

1/2 cup Olive oil.

1/2 teaspoon salt

1/2 cup agave nectar

2 teaspoons of pure vanilla extract

2 teaspoons cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

(Optional ingredients include: Raisins, Walnuts, Chocolate chips…get creative!!)

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How to:

Pre-heat oven to 350

In very small bowl, mix flax sees and water in bowl and set aside so it gets thicker and kind of “goopy”

Next, in large bowl, mix olive oil, vanilla, cinnamon, agave, “egg” mixture, salt and shredded zucchini into bowl. Mix well.

Then add Flour, baking soda and baking powder into same bowl and mix until all ingredients are wet.

Coat baking pan with cooking spray, and pour mixture into blow and bake for about 20-30 min depending on how big the pan is. Bake till a toothpick or knife comes out clean without mixture on it.

** I cut a slice and topped it with a tiny drizzle of natural honey** So good**

YUMMMMMMMM!

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How to make the Healthiest Smoothies!

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Whether its adding nutrients, helping achieve a goal (like clearer skin, or digestion issues), or maybe just taste smoothies are a great way to do that. Plus they usually fill you up pretty well too!! So here are my little tips on conjuring up the BEST smoothie possible! =)

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  • The fresher the better! Try to use fresh fruits and veggies but I understand the convenience of the frozen ones too. Sometimes I just pour some mixed fruits and almond milk in a bender and call it a day. LOL
  • Try to go organic with your smoothies, that way you avoid all the pesticides.
  • You can use all kinds of things besides milk or water. I personally love the vanilla almond milk since it makes it sweeter but you can also use things like tea. There are tons of teas that are herbal remedies for common aches and pains too, adding those herbs from the tea will only help with all the nutrients from the veggies and fruit as well.
  • Don’t add sugar! Usually of the smoothie is fruit based you wont need any sweetening at all but if its a green smoothie, they sometimes get a little bitter. Instead of sugar or the common “fake sugar” (sweet n low, Splenda) DONT USE FAKE SUGAR ITS WAY WORSE FOR YOU!!! Use Stevia (which is derived from a plant), or honey, or Agave Nectar (also from a plant) .
  • I love adding healthy fats to my smoothie! Things like Chia seeds, hemp seed, flax seed, and even avocado!
  • Adding protein powders can also boost up the protein (obviously) but it can help you build muscle and stay fuller longer. My favorite ones are Sun Warrior or Vega Brand.
  • Add the “Super-foods”. Things you wouldn’t normally think of seem to keep things interesting for me personally when I make my smoothies. Goji Berries, Coconut Oil, Maca Powder, Matcha, Acai Berries, Kale, Cacao.
  • Using frozen bananas instead of ice cubes can be fun, your smoothie almost comes out like a “milk shake” in a way. Very thick. OR get creative, freeze some coconut water and use those as the ice cubes =)

smoothie1Happy Blending!

My Everyday Grocery List!

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So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

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VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

A little bit of Hydration!

So when thinking of hydration and making sure your body stays hydrated… you automatically think of the one and only….WATER. (well at least I hope you do anyways..).

But we all know what can be boring and its nice to spice it up a little here and there. So what do you choose? Vitamin water? Gatorade? Water with a hint of flavoring in it? Which is the best and which ones do you avoid because if you read the labels .. they all claim to be “good” for you…. which my lovelies, we know isn’t true!

Now I’m not saying replace your water intake with these, I’m saying its ok to add one of these every one in a while. Your body LOVES water and thrives on it at its purest form. It makes up around 60% of your body and every system depends on it. There is a reason they say 8 glasses of water a day, I tend to shoot for 9 because I like to be an over achiever like that…. =P   (standards are around 2.2 liters for woman and 3 liters for men)

OK .. On to the drinks!

The Good:

  • Smart Water- 0 sugar, 0 fat, 0 calories + electrolytes .. how can this get any better? .. plus for some reason this water tastes sweeter to me. . . . IDK why…
  •  Function: Light Weight – 11 Calories, 2g sugar, 0 fat. High in EGCG ( which is a potent antioxidant that’s known to have therapeutic treatment for disorders like cancer, endometriosis and other things.  Usually found in green tea. ).
  • Hint Water:  – 0 calories, 0 fat, 0 sugar. “Drink water, not sugar” is its slogan and it means just that. No artificial sweeteners.
  • So.. some Vitamin Waters are better than others. Original ones were loaded with fake sugars and society caught on to that little fact and the company decided to wise up. so which is good? Vitamin Water 10 Lemonade Multi-V : 25 calories. 0 fat. 7.5 g sugar. the new 10 line replaced the artificial crap with rebiana (from the stevia plant). the bad? Vitamin Water Focus : 125 calories. 32.5 g sugar. what a difference!
  • Zico Pure Coconut Water: Amazing for electrolytes, no artificial sweeteners or add-ins. less sugar than Gatorade. 60 calories. 14 g sugar. (But its natural sugar)
  • Gatorade Natural : Provides the same hydration without all the fake sugar and using natural ingredients like sea salt, natural sweeteners and fruit. High in electrolytes.
  • Propel: Low in sugar, carries tons of vitamins, and has no artificial coloring. (I like the berry kind)
  • Activate Water : Love these! Loads if vitamins, 0 sugar (sweetened by stevia plant). o calories.

gat function Drinks smartvitaactive

The Bad :

  • Fuze : Yeah it carries amazing amounts of vitamin A and E but … it had the same amount of calories as two Pepsis and WAAAYYY to much sugar  . 209 Calories. 58 g sugar
  • SoBe Life Water : ummm it has like 20g  of sugar alone, enough said. Usually sweetened with fake sugars too.
  • PowerAde : Full of fake sugars, usually around 200 calories unless you get the PowerAde Zero, which is worse because it has even MORE fake sugars (Sucralose= Splenda).
  • Regular Gatorade : Sure it has electrolytes and low calories, but its also filled with high fructose corn syrup and artificial coloring and sweeteners… I’d skip it.

so befuzegat ipower

Hope this helps! =) … win and doubt, when your not craving a little sweetness, stick to pain ol’ water, …… its free lol.