Paleo Spicy Elk Chili in the Slow Cooker Recipe

A huge thank you to our friend Jared for supplying me with freshly caught elk meat straight from the mountains of Utah!

I made this slow cooker meal about as Paleo as it comes!  So excited for dinner tonight!

• 1 large elk steak
• 1 green bell pepper 
• 1 yellow squash or zucchini 
• 1/4 cup onion
• 1 tbsp garlic
• 1/4 cup hot wing sauce
• 1 can diced tomatoes
• 2 stalks chopped celery 
• 1/2 cup chicken broth
• 2 tsp chili powder
• 2 tsp chipolte powder
• 2 tbsp liquid smoke sauce
• salt and pepper to taste

Combine all of the ingredients in your slow cooker and place on low for 8 hours.  Can you say what a great treat for dinner after a hard crossfit workout??  Enjoy!

Paleo Breakfast Bake Recipe

I wake up around 6:00am each morning to work and there is nothing better then having a pre made breakfast waiting to just be thrown in the microwave.  On Saturday night I made a huge pan of this Paleo Egg breakfast bake and it has been feeding me all week so far!  Here is what you will need for a pans worth:

• 1 medium spaghetti squash 
• 2 zucchinis
• 2 cups fresh spinach, chopped
• 1/2 cup onions
• 2 green bell peppers 
• 1 cup ground turkey or chicken meat
• 12 eggs
• 4 diced tomatoes
• 2 tbsp fresh garlic  
• 2 stalks chopped celery 
• 1 avocado
• 1 tbsp cumin 
• 1 tbsp chili powder
• salt and pepper to taste

1. Preheat your oven to 400 degrees.
2. Cut your spaghetti squash in half and use a spoon to remove the seeds. 
3. Place open side down on a baking sheet and bake for about 20-25 minute.
4. While your squash bakes, heat up a pan over medium-high heat and add your ground meet..
5. Once your meat is cooked through, remove put in a large mixing bowl.
6. Pull your spaghetti squash out of the oven and de-thread with a fork.
7. Chop up all of your veggies and add the the mixing bowl with the meat.
8. Crack the eggs into the mixing bowl and stir in spices with the rest of the mix.
9. Place the mixed ingredients into a large baking dish and spread out evenly.
10. Bake on 415 degrees for 30-40 minutes.  Be patient and make sure the center is cooked through.
11. When finished, let cool and top with avocado and hot sauce!

Enjoy the leftovers for a great week of eating!

Paleo Kale Sweet Potato and Egg Hash

Best breakfast this morning!  I had a ton of leftover stuff so I threw it all in!  Must have been hungry from that crazy Cross fit workout yesterday ...Here is what you need:

• 1/2 small sweet potato (previously cooked)
• 1 big bunch of kale, chopped
• 1 tbsp chopped onion
• 2 farm fresh eggs
• 1 tsp coconut oil
• handful of any extra cooked meet (I used fresh shaved turkey)

1. Heat the coconut oil in a pan and add onions and meat until browned. 
2. Add the Kale and sweet potato and cover the pan for 4 minutes or until Kale is cooked
3. Add the eggs and mix into the hash
4. Stir together until the egg is cooked and covering everything

Serve with a nice hot cup of coffee :)

Paleo Bison Meatballs with Spaghetti Squash Recipe

I saw some fresh bison meat the store today and just had to buy some to attempt my skills at Paleo Bison Meatballs.  Here is what you will need:

Meatballs:

• 8 oz ground Bison meat
• 2 cups fresh spinach 
• 1/4 cup chopped onion
• 1 egg
• 1 tbsp minced garlic
• 1 tbsp basil
• 1tsp chili powder 
• 1tsp cumin
• Salt and pepper to taste 

Preheat the oven to 375

In a bowl, combine everything but the ground bison.   I usually put it in a food processor and pulse lightly so it doesn't turn into liquid.  Just enough the get the spinach chopped up nicely. 

I then take the bison and mix it into the mixture. Do not blend it all together, you don't want it to be too compact.  Roll the mix into small meatball sized balls and place onto a baking pan.  If the mixture seems to watery, add a little bit of almond or coconut flour to thicken.

Bake about 25-30 minutes or until the meatballs are cooked through. 

Spaghetti Squash:

• One medium spaghetti squash
• Italian seasoning 
• Basil seasoning
• Salt and pepper to taste

1. Preheat oven to 375 degrees.
2. Cut spaghetti squash in half, scoop out the seeds, and sprinkle the seasonings on the inside of squash. 
3. Place cut side down on a baking sheet.
4. Bake for 25 minutes until spaghetti squash is tender
5. Use a fork to remove the threads and place in a large bowl.

Serve the meatballs on top of the squash and top with fresh tomato sauce.

Paleo Green Protein Lunch Salad Recipe with Cilantro Balsamic

Salad:

• 1 cup spinach 
• 1 cup kale
• 1/2 chopped broccoli
• 1 diced tomato 
• 1/4 cup diced cucumber 
• 2 tbsp chopped onion  
• 4 oz. tuna or chicken 
• 1/2 avocado 

 Dressing:

• 1 tbsp dijon mustard 
• 1 tbsp balsamic vinegar 
• 1 tsp red wine vinegar
• 1 tbsp fresh cilantro 
• 1 tsp olive oil (optional)

Put all of the dressing ingredients into a processor or blender and blend until smooth.  Top salad with dressing.

Paleo Espresso Braised Pulled Beef with Carrot Fries

I made a trip down to the local Olive Oil and Vinegar store and decided to try out the Balsamic Espresso Vinegar.  They said it was great with steaks so I thought why not!  Best part?  It's all natural with no sugar so I could work it into my Paleo diet.  Here is what you will need for this great dinner:

Espresso Beef:

• 1 cup espresso balsamic 
• 2-3 sirloin steaks or cut of your choice
• 1/2 small diced onion
• Salt and pepper to taste

This is my favorite recipe because of how easy it is to cook.  I used my slow cooker to combine all of the ingredients and cook on low for 8 hours.  When the meat is tender, take a fork and shred it, mixing in the sauce and onions from the slow cooker.

Carrot Fries:

• 1 tsp melted coconut oil
• 1 bag of large carrots (chopped thin)
• 1 tsp chili powder
• salt and pepper to taste

Preheat your oven to 400 degrees F. Cut the carrot fries and place onto a large looking pan. Rub in the melted coconut oil and add seasonings.

I usually cook the fries for about 35-40 minutes to get a nice crispy coating.  Enjoy!

Paleo Mexican Cauliflower Rice with Spicy Shredded Chicken

I've always wanted to try Paleo rice so here it is!  I put a Mexican spin on it and also added some yummy buffalo shredded chicken from the crock pot.

• 1 head of cauliflower, cut into florets
• ⅓ cup broth or water
• 1 teaspoon garlic
• ⅛ teaspoon chili powder
• 1 red or green pepper
• handful of fresh cilantro, chopped
• juice of 1 lime
• ½ white onion, diced
• 1 avocado, diced
• 1/4 cup chopped carrots
• salt and pepper, to taste

Cut the cauliflower into smaller pieces and run through a food processor until it looks like the size of rice.

Place a saucepan over medium heat, add cauliflower and broth or water and cover to let steam for about 10 minutes.

Once cauliflower is soft, add garlic, chili pepper, cilantro, lime, onions, peppers, carrots and a bit of salt and pepper.

Cook until the veggies are tender (or to your liking) and top with avocado or salsa.

If you want to add the chicken to your dinner, make before hand:

• 4-6 large Chicken Breasts
• 1/2 bottle hot buffalo sauce
• Salt and pepper to taste 

Place everything into your crock pot and cook on low for 8 hours or high for 4 hours.  Shred the chicken and enjoy!

Paleo Kale Chips with slow cooker pulled buffalo chicken

I made this for dinner and I think Kale Chips may be my favorite new food...I'm not kidding these are amazing, especially made with coconut oil.  Here is what you will need:

Kale Chips:

• 3 cups fresh kale
• 2 tsp coconut oil
• lemon pepper to taste

1. Pre heat the oven to 350 F
2. Pull the kale apart into chip size pieces and place onto a large baking pan 
3. Melt the coconut oil in the microwave until liquid.  Cover kale with the oil until evenly coated
4. Sprinkle with lemon pepper and place pan into oven for 15 minutes or until the kale is crispy.
5. Hint: To make the best chips, make sure the kale is not too wet when putting it into the oven

Buffalo Chicken (made in advance)

• 1 large pack of chicken breasts 
• 1/2 cup hot buffalo sauce
• 1 tsp salt
• 1 tsp pepper  
• 2 tbsp liquid smoke (optional for a smokey taste)

1. Place the chicken and all other ingredients into a large crock pot
2. Cook on low for 8 hours or high for 4 hours
3. Use 2 forks to pull the chicken apart and serve

Paleo Pulled Brisket and Eggs with a Pumpkin Pancake

This was a very random breakfast I threw together but it turned out great!  I had leftover brisket from the night before so I mixed it with an egg and made my very own Paleo Pumpkin pancake.  Here is what you will need for 1-2 servings:

Meat and Eggs:

• 1/4 cup pulled meat already cooked (pork, beef, or chicken)
• 2 eggs

Pancake:

• 4 tbsp coconut flower
• 1/2 banana 
• 1/4 cup fresh pumpkin puree
• 2 tbsp almond butter 
• 1 tsp vanilla 
• 1 beaten egg 
• 1 tsp cinnamon 
• 1tsp nutmeg or pumpkin spice 
• 1/8 tsp baking powder 
• coco powder or dark chocolate to taste (optional)

To make the meat and eggs, heat the already cooked meat on a pan and scramble in eggs.

To make the pumpkin pancakes, beat or blend all ingredients together in a blender or food processor.
Make sure the mixture is not too thin.  If it looks watery, add more coconut flower.
Drop the thick batter onto a pan (use coconut oil if it sticks) and cook each side until done.  Sometimes it won't bubble so just make sure it doesn't burn. I melted a little dark chocolate on top to add sweetness which was fantastic!

Enjoy!

Paleo Turkey Lettuce Wraps

• 1 pound ground extra lean turkey
• 1 tablespoons coconut oil
• 3 garlic cloves, minced
• 1/2 medium onion, diced
• 1 stalk chopped celery 
• 2 tbsp chopped cilantro
• 1/2 red bell peppers chopped
• Salt and pepper to taste 
• Chili powder to taste (optional)
• 1 head lettuce pulled apart  

1. Place pan over medium heat and melt the coconut oil.
2. Cook garlic, onion, and celery until translucent, about 2 to 3 minutes.
3. Stir in red pepper and seasonings to the mix
4. Add the ground turkey and cook until just done, about 5 to 6 minutes.
5. To prepare the lettuce wrap, wash the lettuce head and dry with a towel. Gently tear off each outer leaf until they are all separated.
6. Garnish with cilantro and hot sauce or salsa 

Paleo snack! Fresh apples with almond butter and pumpkin seeds

This is one of my favorite Paleo snacks!

• 1 red apple
• 2 tbsp almond butter
• Handful pumpkin seeds

Simply spread a little almond butter on each apple slice and sprinkle with pumpkin seeds.  This is a great protein snack that will keep your insulin down and fill you up!

Paleo Sweet Potato Kale Hash with Fresh Peaches

No better to get a Wednesday morning started than cooking up a Sweet Potato Kale Hash with a cup of hot coffee!  This is a super easy breakfast you can prepare any morning and will keep you full until lunch.  Here is what you will need:

• 1 tsp coconut oil
• 2 cups fresh kale 
• 1/2 small sweet potato (previously cooked)
• 3 organic eggs
• 2 tbsp chopped onions
• Salt and Pepper to taste

 Heat the coconut oil over medium heat in a pan and add the onions.  Cook until tender and then add the chopped sweet potato and kale. Cover the pan for about 3 minutes or until the kale is cooked.  Add the eggs (beaten) to the mix and stir until the eggs are cooked into the hash.  If you want a kick, add some fresh salsa to the top!

Chop up a fresh peach, brew some coffee, and enjoy!

Paleo spaghetti squash with turkey meat sauce and asparagus soup

The perfect Paleo dinner combo!  I just got a new Ninja blender and just had to try making soup!  Here is what you will need:

Spaghetti Squash:

• One medium spaghetti squash
• One pound of ground extra lean turkey
• 1/4 cup chopped onion 
• One can of tomato sauce or fresh tomatoes
• 4 cloves of garlic, whole.
• Italian seasoning 
• Fresh Basil 

1. Preheat oven to 375 degrees.
2. Cut spaghetti squash in half, scoop out the seeds, and place cut side down on a baking sheet.
3. Bake for 25 minutes until spaghetti squash is tender
4. Use a fork to remove the threads and place in a large bowl.

Turkey Meat Suace:

1. Heat a pan over medium and add onions and garlic and cook until brown.
2. Add the ground turkey and cook until the meat is cooked through.
3. Add seasonings to top and finish with tomatoes and basil.
4. Add to the top of the squash. 

Asparagus Soup:

• 1 large bag of asparagus
• Juice from 1 lemon
• 3 tbsp veggie broth 
• Salt and Pepper to taste
• Garlic to taste

1. Steam the asparagus (microwave or pan) until very tender
2. Place all of the ingredients into a blender and puree until smooth.
3. Add seasoning as you see fit.

Enjoy a nice treat on a cold Fall night!

Paleo Thanksgiving! Cauliflower mashed potatoes with pulled turkey and cranberries

Mashed potatoes are not Paleo...or are they!  I found a great way to make a little Paleo Thanksgiving dinner for my husband and I one night to celebrate Fall!  Here is what you need:

• 1 head cauliflower
• 1/4 cup chicken stalk 
• 1 cup fresh cranberries 
• 2 tsp cinnamon 
• 1/2 lb turkey 
• 1/4 cup onions 
• 1 tbsp lemon juice
• 2 fresh garlic cloves 
• Salt and Pepper to taste 

Mashed Potatoes:

1. Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower. Reduce the heat to a simmer and cover for about 8 minutes.
2. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the lemon juice, garlic, and seasonings, and process until smooth.

Turkey and Cranberries:

You can use a pan to cook these together but I used  my slow cooker.

1. Add the chicken stock, onions, cranberries, cinnamon, and turkey into the slow cooker and cook on low for 8 hours or on high for 4 hours.
2. Once cooked, serve with the mashed potatoes. 

Enjoy your Paleo dinner!

Paleo Pulled Brisket with Onions and Green Beans (crock pot style)

Easiest Paleo recipe yet!  Just throw a few ingredients into the crock pot in the morning and prepare for an amazing, hassle free dinner!  Here is what you need (serves 2):

• 1 lb lean steak of your choice (I used sirloin)
• 1/2 cup chopped onion
• 4 cups fresh green beans
• 2 tbsp liquid smoke seasoning
• 2 tbsp chicken stock
• 1 tbsp fresh garlic 
• Salt and pepper to taste

Add the chopped onions to the bottom of the crock pot.  Place the meat on top of the onions and then the green beans on top of the meat.

Cook on low heat for 7 hours or high heat for 4.  When it has been cooked, pull apart the meat and enjoy!

Paleo Tuna Salad with Chipotle Carrot Fries

This is a great Paleo lunch or dinner idea.  Filled with only veggies and protein, it's an ideal meal!

Salad

• 1 can light tuna
• 1 cup chopped broccoli
• 1 small chopped tomato 
• 1/2 avocado
• 1/8 cup chopped onions
• 1 tbsp Dijon Mustard 
• balsamic vinegar or red wine vinegar   

Fries 

• 1 small bag of whole raw carrots 
• extra virgin olive oil
• Chipotle seasoning 
• Salt and Pepper to taste 

Pre heat the oven to 375 degrees F.  Chop the carrots to look like french fries and mix in the olive oil and seasonings until completely covered.  Bake for 30 min. or until crispy.

For the tuna salad, mix all ingredients into a bowl and stir well adding the vinegar and Dijon for dressing.

Paleo Pumpkin Cookies

My mom came over for her Birthday during my Paleo challenge so I made a special dessert for everyone!  Here is the recipe for Paleo Pumpkin Cookies:

• 1/2 cup pumpkin puree
• 1 pureed banana 
• 1/4 cup coconut or almond flour
• 3 eggs
• 1 tsp vinilla
• 1tsp cinnamon
• 1/2 tsp baking powder 
• 2 tbsp almond butter 
• 2 tbsp green pumpkin seeds
• Dark chocolate chips (optional)
• Raw Honey (optional for more sweetness)

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or a non-slip baking mat.
2. Mix all ingredients together in a bowl.
3. Drop by spoonfuls onto the prepared baking sheet. Bake for 15-20 minutes or until golden brown and cooked through.

Enjoy the paleo cookies!  Mine tasted kind of like pumpkin chocolate chip banana bread which I am ok with!

Paleo Turkey Bacon with Eggs

It took me a while to get used to having breakfast with no grains!  Now it seems completely normal to cook up some eggs each morning!  Here is the recipe for today's breakfast treat.  Happy Monday!

• 3 slices fresh deli turkey cut into strips
• 1 tsp coconut oil 
• 3 organic eggs
• Splash of coconut milk
• Salt and Pepper to taste 
• 1 banana

Put the coconut oil in a pan and heat it up over medium. Once melted, lay the strips of turkey meat onto the pan and cook until crispy (like bacon).

In a bowl, combine the eggs, coconut milk, and seasonings.  Scramble over medium heat until cooked to your liking. 

Serve with a banana and enjoy your protein paleo breakfast!

Paleo Challenge!

My crossfit team recently had a challenge to go Paleo for 30 days.  I have heard good and bad about this diet but after a month, I am now a true believer!  I have never felt healthier and although the challenge is over, I have decided to continue on with the Paleo life style.  If you want to read more about Paleo I would go to this website. It helped me get started!

http://ultimatepaleoguide.com/paleo-diet-food-list/

From now on, my blog will be mainly Paleo food recipes.  I thought I would start out with my very first Paleo snack I prepared.  I like to call them Paleo Engery Balls.

The reason I made these was because I was leaving town one weekend to mountain bike in Moab and figured there wasn't going to be a lot of Paleo options for snacking.  I am so glad I brought these, they gave me all day energy and tasted AMAZING!  Here is the recipe:

Almonds
Pumpkin seeds (the little green ones)
Unsweetwened shredded coconut
Almond Butter
Dried Dates
Dried Blueberries
Coco Powder
Cinnamon

Now here is the fun part...there really isn't a recipe for this in terms of portions.  I just add a little of everything into the food processor until it sticks together well enough to shape into balls.  You can experiment with the flavors you like.  If it isn't sticking well enough, use more almond butter or dates, simple as that!  Have fun with it and enjoy!

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!

Buffalo Chicken Blue Cheese Cauliflower

Want the great taste of hot wings without the calories?  Try this recipe for amazing Buffalo Chicken Cauliflower with melted blue cheese on top!  I configured this recipe so there is no oil, butter, or flour yet still tastes sooo good!  Here is what you will need:

• A head cauliflower 
• 1/4 cup hot buffalo wing sauce 
• Blue cheese crumbles 
• Salt and Pepper to taste 

1. Pre heat the over to 415 degrees F
2. Cut the cauliflower head into small pieces and spread into a baking pan. 
3. Cover the cauliflower in hot wing sauce and salt and pepper to taste 
4. Bake for 30 minutes.
5. Take the pan out and sprinkle the blue cheese crumbles over the top
6. Return to over and cook until the cheese is melted and the cauliflower is cooked through (about 10 more minutes). 

 Serve and enjoy this low calorie dinner!  Great to bring to parties too!

Skinny Cocktails that taste amazing!

I struggle most weekends when all of our friends gather and want to throw together some cocktails before we go out.  Yes we all know that alcohol isn't the best and that is has calories but sometimes after a long week you just need a drink!  But hey it could be worse!  The cocktails I'm about to share with you have under 200 calories each.  Not bad compared to some!  Here is a quick list of the worlds most unhealthy cocktails:

The Pina Colada:  
625 calories
75 g sugars

Margarita:
740 calories (large)

Mudslide:
820 calories
27.2 grams of fat.

The Long Island Iced Tea:
780 calories (3 shot drink) plus all that added sugar!

Do we feel better now about having a cocktail under 200 calories? I sure do!  Before we start here are some simple tricks that will keep you skinny while you drink:

Use club soda (nice carbonation flavor with no sugar)
Use fresh juices such as lemon and lime for flavor

And my favorite one.... use MIO for flavor!  Never heard of it?  Google it!

Mio has saved my life. And it's calorie free!  It only takes a few drops to give any drink extreme flavor.  My favorite kinds are:

Blue raspberry
Grape
Lemonade
Strawberry Lime
Kiwi Strawberry

To make a low calorie cocktail you simply need a lemon or lime flavor, club soda or regular water, Mio of your choice, and liquor of your choice.

Here are a few of my favorite recipes!

Whiskey Lemonade:
1/2 cup water
3 squeezes lemonade Mio
1 1/2 shot whiskey
Fresh lemon juice





Sparkling Strawberry Lime Vodka:
1/2 cup sparkling water
3 squeezes Strawberry lime Mio
1 1/2 shot vodka
Fresh lime juice
Mint leaves to top



Sparkling Blue Magic Cocktail:
1/2 cup sparkling water
3 squeezes Blue Mio
1 shot UV Blue vodka
1/2 shot raspberry vodka
Lemon or lime for flavor


All of these cocktails have less than 200 calories!  What's even better is if you blend them. So good for summer time! So pretty much you can have all 3 of these cocktails for the price of 1 pina colada!  Remember that next time and enjoy!

100 calorie banana icecream- great dessert choice!

I don't know what it is about bananas but somehow when you freeze them and then blend them...it makes ice cream!  I kid you not it's like magic!  Anyways, I've been trying to find a healthy dessert because I always crave something sweet before bed.  Luckily, this recipe has only 100 calories and let's be honest, it's made of bananas- hello potassium and other vitamins!  Here is what you will need for 1 serving:

• 1 Frozen banana 
• 1 tablespoon Almond Milk
• 1 teaspoon vanilla 
• 3 blackberries or any other fruit (optional)

So I have made this 2 different ways.  One is in my magic bullet blender and the other was in my food processor.  Now please don't be like me and not screw the lid on tight enough and have my banana ice cream explode in my face. 

Either way you decide to do it, blend it under it is a thick creamy consistency.  Now you're done!  You can also top with nuts and other fresh fruit for more flavor as well!  After finding this recipe I literally have bags of frozen banana in my freezer so I can make this every night!  I finally get to go to bed feeling guilt free after eating a bowl of ice cream!

Low Calorie Egg Breakfast Muffins

I have been trying to start my day with some more protein but still keep it low calorie.  I think this is one of my favorite new breakfast items!  I make 6 egg muffins and then store them in the fridge for a quick breakfast for the rest of the week.  Each egg muffin contains only 100 or so calories!  Here is what you will need for 6 egg muffins:

• 6 eggs
• 1 green bell pepper 
• 1 cup red or green salsa
• 1 large tomato 
• 1/4 cup onion 
• salt and pepper to taste 

Preheat the oven to 350 degrees.  Mix all of the ingredients in a bowl and evenly poor the mixture into the muffin pan.  Place in the oven and cook 15-20 minutes or until the egg is cooked through.

I usually store them in a zip-lock bag in the fridge and eat them all week!  Just heat them back up in the microwave for 1 minute.  Enjoy!

Breakfast Egg Sandwich- below 300 calories!

Though oatmeal is my absolute favorite breakfast food (reference all of the oatmeal recipes I have posted already in my blog), I will make this egg sandwich some mornings as well!  I love this recipe because it has very few calories and is filled with healthy ingredients.  We have all been to McDonald's and seen their breakfast egg sandwiches....Yikes....

Their sausage egg and cheese McGriddle has 550 calories.  Please don't eat that.

Here is what you will need to make this breakfast egg sandwich:

• 1 whole wheat sandwich thin (only 100 calories, yay!)
• 1 block skinny laughing cow cheese (I use the herb or blue cheese)
• 1 large egg
• 1/4 avocado
• salt and pepper to taste

Heat up a skillet and spray with Pam or any other non stick.  Don't use oil, it's just putting calories into your meal plus you really don't need it for this recipe.

Once the skillet is hot, crack an egg onto the pan and just let it cook until it's done all the way through.  You can break the yolk as you cook it or leave it as is.  You can even scramble it!

Spread the avocado and laughing cow cheese onto the bread.  If you like your bread warm and I usually toast it before hand or just let it sit and brown on the skillet.  Add salt and pepper to the egg patty and place between the 2 pieces of bread. Enjoy your healthy breakfast!  If you want you can add onions, green peppers, or chili for more flavor!

Weight Loss Blackberry Yogurt Oatmeal with Chia Seeds

This is a great low calorie breakfast that packs in tons off flavor and weigh loss benefits!  Here is what you will need:

• 1 pack low sugar instant (or regular) oatmeal

• 1/2 cup fresh blackberries 

• 1 tbsp Greek Vanilla Yogurt 

• 1 tbsp Chia Seeds

Cook the oatmeal as directed.  Then simply stir in the Greek Yogurt and Chia Seeds and top with the blackberries.
Seems simple right?  Well it is!  And here are the health benefits you will receive from eating this each morning:

• rich and manganese and vitamin C (important for immunity)

• good source of soluble fiber for digestive health

• good source of pectin

Chia Seeds: I purchased these at Whole Foods but you can get them at most health food stores as well. Per serving, chia seeds have no sugar, 2 grams protein, 68 calories, 5.5 grams of fiber, B vitamins, 9 percent calcium, 7 percent iron and only 2.5 mg sodium.  They help with weight loss if you

Blackberries: These are a natural source of salicylate, the substance found in aspirin. They also contain phytoestrogens. These are naturally occurring estrogen in plants that may help relieve symptoms of PMS (which is awesome!!!)  Blackberries are also beneficial because they are:

have the chia seeds for breakfast and prior to each meal. Drink with plenty of water. The chia seeds will provide energy for your workout and keep you satisfied between meals.  I was skeptical about this new seed so I went out and bought my own!  I was surprised at how great they are!  I am full after even the smallest meal and my energy levels have been great!  I will continue using these and see where it goes from there.

Mix these ingredients in with your oatmeal (high in fiber) and Greek Yogurt (high in protein) and this might be the healthiest breakfast you'll ever eat!  I eat this every single morning and it's under 200 calories!  Try it out because it really is amazing and the health benefits are insanely good for weight loss.

Mango Quinoa Salad Lettuce Wraps

Quinoa is literally my favorite food and for the past year has been my friend in weight loss!
It tastes like a grain but quinoa is actually a type of seed! Quinoa provides a complete protein, and contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. Did you know that one cup of quinoa provides 9 grams of protein which is one more gram than a medium chicken egg?  This makes quinoa an ideal food for dinner which can help you in your health goals!

Here is my boyfriend and I after a whole summer of quinoa prepared dinners!  It really does do wonders for the body!  Hit the gym and eat quinoa instead of bread and the pounds will fall right off!



Here is the recipe for our favorite summer dish!  It's so filling and has hardly any calories!  Here is what you will need for 2 servings:

• 1 head of lettuce 
• 1 cup quinoa (dry and cooked according to package)
• 1/4 cup raw onion, chopped
• 1/2 red or green bell pepper
• 1/2 can black beans, rinsed and drained
• 1/2 cup green salsa
• 1/2 avocado, diced
• Handful of chopped cilantro
• 1/2 chopped mango
• Salt and pepper to taste

Directions:

Cook quinoa according to package.  Mix in all the ingredients and stir.  

I usually place the mixture into the fridge for a little bit because it tastes better cold!

Once done, wrap the mixture into the lettuce and enjoy the best lettuce wrap ever!

Blackberry pudding cup- 80 calorie dessert!

 

Blackberries have one of the highest antioxidant content of any fruit!  Not only is the fruit high in antioxidants, it is high in a variety of other nutrients that can help your body with many positive health effects involving your entire system!  Here is a great dessert that only has 80 calories and tastes amazing!!!  Here is what you will need (4 servings):

1 packet of instant sugar free white chocolate pudding

2 cups milk

1 cup blackberries

Prepare the pudding as directed on the package.  Use a blender to blend in 1/2 cup of the blackberries.  Once the pudding has sat in the fridge for about 5 minutes, add the rest of the blackberries to the top and enjoy!  This dessert is low in calories not to mention a sweet and creamy treat for any night!

spaghetti squash and veggie meatball- 230 calories

 

This recipe is for spaghetti squash pasta with Morning Star veggie meatballs.  This is a really easy recipe and has only 230 calories!  It's definitely a great option for a low fat and low calorie dinner that is completely vegetarian.  Here is what you will need for 2 servings:

• One large spaghetti squash (which makes about 4 cups cooked)
• 1 tsp pepper
• 1/2 tsp salt
• 8 Morning Star veggie meatballs
• 1/4 cup mozzarella cheese
• 1 cup tomato sauce
• 2 garlic cloves
• 1/4 cup onion

Pre heat your oven to 360 degrees.
Take a knife and slice the squash in half (from stem to stem).  Use a spoon to scoop out the seeds and strings in the middle.

Put tin foil on the bottom of a baking pan and place the squash face down.  I usually bake it for about 40 minutes or until the squash feels soft when poked with a knife. 

Meanwhile, heat up a skillet on the stove and cook the onion and the garlic.
Cook the veggie meatballs as directed on the bag.  I usually use the oven or the microwave.

When the squash is done, take it out of the oven and use a fork to "comb" out the strands of squash from the middle. 

Add the squash strands into the pan with the onions and garlic and stir  Season with the salt and pepper. Top with the cheese, tomato sauce, and meatballs.


And now you have your wanna-be spaghetti and meatball dish! But without the calories and carbs!  Enjoy!!!