Low Calorie Spaghetti Squash smothered in Cheesy Cauliflower Alfredo Sauce

Do you love Olive Garden's Alfredo?  Who doesn't!  Well... I found out it has 1140 calories for the dish.  That is when I decided to go for a healthy version that still tasted great but also would help me stay thin and even lose weight.  Here is the recipe for Low Calorie Spaghetti Squash smothered in Cheesy Cauliflower Alfredo Sauce.  That's right...no butter, no oil, no cream, just good ol' fashion healthy ingredients!

So once you have your Squash, cut it length wise with a sharp knife.  Preheat your oven to 360 F and place both halves down on a baking sheet cooking for around 35 minutes or until tender.

While the squash cooks, start to prepare the Alfredo sauce:

• 1 small head of cauliflower
• 1 small shallot, minced
• 1 large clove garlic, minced
• 1/2 cup non fat milk
• 1 oz (2 Tbsp) plain Greek Yogurt
• 2 Tbsp freshly grated Parmesan cheese or low fat mozzarella
• Sea salt and freshly ground black pepper, to taste
• I sometimes add Dijon mustard and lemon juice to taste

Put all ingredients into a pot and bring to a boil, then cover and simmer 15 minutes. Beat all of the ingredients with either a food processor or regular blender until smooth.  Set this aside. 

Once the squash is cooked, use a fork to pull out the middle. It will look just like pasta!


 I usually poor the sauce over the squash and add a little extra cheese on top and place it back into the oven for 5 minutes or until melted.  Blue Cheese is also amazingly good as well!

Be adventurous and add chicken or fresh veggies to this dish!  Enjoy!

Matcha weight loss clense smoothie recipe

I had the great opportunity to work a Sales party for Unicity and was more than happy to sample some of their Matcha products.  So I have never heard of Matcha so I did some research.  Here is a quick run down of what I found:

In summary, the word thermogenesis literally means heat generation. Matcha Green tea increases thermogenesis in the body, becoming a potent appetite suppressant and increasing fat oxidation. This in turn helps the body to use fat as an energy source. This means the body is preferentially burning fat over protein.

Due to the potency and additional health-promoting properties of Matcha green tea, it is the perfect addition to any weight loss diet or program. Shed pounds in a healthy and effective way! 

http://gotmatcha.com/matcha_weight_loss.html

It's always hard to tell what product will work but I thought why not!  I'm getting married in a week and I could always try a new cleanse, not to mention the insane amount of vitamins is has packed in!

I have been making this Matcha smoothie once or twice a day in the morning or before meals.  I must say it has greatly decreased my appetite which is saying something because I LOVE to eat :)  Here is the recipe:

1 serving Matcha mix
1/4 cup almond milk
1 small frozen banana
1 cup cold water
Chia seeds of flax seed (optional)

I have a Ninja blender so I just blend it all together!  Yes it looks a bit green but it's very good!
This is day 4 of drinking Matcha and I have felt more slim and less water bloated.

I would give it a shot if you have the time, it's also great before the gym because it gives you that boost of energy as well.



Good luck and let me know what you think!

The ultimate guide to getting fit and how I lost 30 lbs!

The ultimate guide to getting your butt into shape!

I do crossfit everyday and sometimes add these things onto my workout or do these work outs on no crossfit days:

Below are some of the best workouts I have gotten from friends, Pinterest, or just made up myself! After telling myself I wanted to lose weight I stuck with it and BOOM, success!

This is my most favorite treadmill workout when I’m not running outside. Do this a couple times a week and you will be way in shape!  Then I usually do weights after for 20 or 30 minutes to cool down.

First, start the treadmill in manual mode.  Set it to a normal jogging speed (S). For now, let’s say that’s 6.0 mph. This is your warm-up before the real fun begins.

00:00 – 02:30 Warm-up jogging as usual at S6.0 (or until you feel warmed up).

02:30 – 03:00 After warming up, stand on the side rails. Transition the treadmill to incline (I) 9 (or higher) & S9 (or higher).

03:00 – 03:15 Jump on and sprint as fast as you can for 15 seconds.

03:15 – 04:00 Jump off the belt and back onto the siderails. Breathe.

04:00 – 04:15 Complete your second 2nd 15 second sprint.

04:15 – 05:00 The 2nd break.

05:00 -05:15 The 3rd 15 second sprint.

05:15 – 06:00 3rd break.

06:00 – 06:15 4th 15 second sprint.

06:15 – 07:00 4th break.

07:00 – 07:15 5th 15 second sprint.

07:15 – 08:00 5th break.

08:00 – 08:15 6th 15 second sprint.

08:15 – 10:00 Long break now, good job! You will now repeat the 6x short-term intervals you did before, but now with 20-second sprints and 40 second breaks.

10:00 – 10:20 1st 20 second sprint (still at the same interval and speed you had before, I9 & S9).

10:20 – 11:00 1st 40 second break (still standing on the side rails).

11:00 – 11:20 2nd 20 second sprint.

11:20 – 12:00 2nd break.

12:00 – 12:20 3rd 20 second sprint.

12:20 – 13:00 3rd break.

13:00 – 13:20 4th 20 second sprint 

13:20 – 14:00 4th break.

14:00 – 14:20 5th 20 second sprint.

14:20 – 15:00 5th break.

15:00 – 15:20 6th (and FINAL!) 20 second sprint.

15:20 -17:00 Nice big break, tough part is over!

17:00 – 17:30 30-second long sprint… but you can’t use your arms. Hold the rail in front of you and just pump those legs. 

17:30 – 18:30 Rest on the side rails.

18:30 – 19:00 2nd 30-second sprint (again, no arms).

19:00 – 20:30 Breathe. Transition the treadmill back down to that jogging pace (S6, for example) and then match that with the incline, so I6.0. 

20:30 – 22:30 1st 2-minute jog.   If 2 minutes seems too long at this speed and incline, don’t stop!  Just lower the treadmill to a lower incline until you are able to finish the 2-minute intervals without a break.

22:30 – 23:30 Rest.

23:30 – 25:30 2nd 2-minute jog.

25:30 – 26:30 Rest.

26:30 – 28:30 3rd 2-minute jog.

28:30 – 30:00 Walk it off.  I usually put the treadmill down to a 3.5 speed and 1 incline.

I just print out this sheet and take it with me to the gym so I remember! You will die but it’s worth it!

Ok next is me and my Fiance's favorite- we do it once or twice a week and try to do better each time:

THE "ORIGINAL" 300 WORKOUT

• Pullups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
• Pullups - 25 reps

THE INTERMEDIATE 300 WORKOUT

• Pullups - 25 reps
• Dumbbell Deadlift - 50 reps
• Pushups - 50 reps
• Body-Weight Squat Jumps - 50 reps
• V-Ups - 50 reps
• Dumbbell Push Press - 50 reps
• Pullups - 25 reps

Some of these I didn’t know what it was so just I just googled the moves and it shows you.  Try to do it in under 25 or so minutes.

If you like to drink try this (from my blog again)

http://fitnesslifeforever.blogspot.com/2013/04/skinny-cocktails-that-taste-amazing.html

Don’t drink beer or fruit juice, or sugary bar drinks! Pretty much just drink wine J  These recipes listed here are way healthier options if you like cocktails though.

Here is what the trainers say burn the most fat and you should do at least 3 times a week:

Heavy Dead lifts

Squats (with weight)

Pull ups (I bought a pull up bar and do them every day when I wake up and go to bed)

Shoulder press with the barbell

So pretty much to be in shape they say it’s 30% gym 70% what you eat, so here is pretty much what I eat every single day and no it doesn’t really change haha:

Breakfast:  Instant low sugar brown sugar instant oatmeal:  Mix in a spoon full of vanilla greek yogurt (awesome protein) and half banana and other fruit and also chia seeds (these help you lose weight really well)  google them haha,

This whole meal is only 200 calories or so.  If I don’t do this I eat 2 eggs with veggies.  Don’t eat cereal or anything sugary.

Morning snack:  100 calorie granola bar, an apple, or almonds (usually with more coffee)

Lunch:  Turkey sandwich on 100 calorie flat bread with 30 calorie laughing cow cheese.  Usually a side salad or an apple.  I also sometimes have a black bean salad and use salsa as dressing to avoid calories.  When I have time to cook I usually make a big batch of Quinoa and eat it as leftovers all week at work.

Snack: Carrots or granola bar- also vitamin energy drinks because I go to the gym at 5 usually.  I drink ZipFizz or XTend or a 5 hour energy.

Dinner:  Grilled chicken with grilled carrot fries, spaghetti squash, or quinoa lettuce wraps.  I don’t really eat too many carbs at dinner or they will sit in your stomach all night.

Night Snack: Sugar free pudding or 100 calorie popcorn bags.  I also like the 25 calorie hot chocolate.

So pretty much don’t drink soda or anything really besides water and crystal light and coffee.  Your whole day should be around 1400 calories. 

Just go the gym once or twice a day.  I usually do cardio in the morning and do my crossfit class or another gym day after work from 5 to 6.

Enjoy!!!

Squash Pizza Bake, no carbs and low calorie!

First of all I want to say thanks to everyone who has taken a look at my blog or re-posted it on Pinterest!  I would love to keep having people involved so please comment or reach out to me with any questions, suggestions, or comments if you tried this meal!

This is a great recipe that you can make for dinner or bring to a party.  Tastes just like a pizza but without the grease and carbs!  All and all, it's a pretty low calorie meal!  Here is what you need to make your very own Zucchini Yellow Squash Pizza Bake:

• 2 large zucchinis
• 2 large yellow squash 
• 1/2 chopped onion 
• 2 cloves minced garlic 
• Fresh basil (or basil paste) to taste 
• Fresh or canned diced tomatoes
• 1 cup low sugar pasta sauce
• 1 cup low fat mozzarella cheese  
• 1/4 Tbsp Italian seasoning 
• Salt and Pepper to taste 

1. Preheat the oven to 400 degrees.
2. Cut the squashes into half moon shaped pieces and place into a large baking pan. 
3. Mix in all other ingredients and seasonings.
4. Top with the cheese.

Bake for 25-30 minutes until the squash is tender.  You can also add more cheese on top and bake for a few more minutes.

Take out of the oven and enjoy the great taste of weight loss Squash Pizza!