• 22nd April
    2013
  • 22
EARTH DAY Smoothie! This is a simple energy boosting smoothie that can be enjoyed at any time in the day! Cheers to Earth Day!!Ingredients: 1/2 cup frozen banana slices 1 medjool date 10 drops vanilla liquid Stevia 1 TBSP hemp hearts 2 cups raw spinach 1 scoop vanilla Sunwarrior protein powder (or protein of choice) 1 cup unsweetened Almond Breeze or 1 cup Essentia Water Instructions: Place all ingredients into your blender and blend away until all spinach pieces have blended thoroughly.Have an energetic Earth Day!

EARTH DAY Smoothie!
This is a simple energy boosting smoothie that can be enjoyed at any time in the day! Cheers to Earth Day!!

Ingredients:
1/2 cup frozen banana slices
1 medjool date
10 drops vanilla liquid Stevia
1 TBSP hemp hearts
2 cups raw spinach
1 scoop vanilla Sunwarrior protein powder (or protein of choice)
1 cup unsweetened Almond Breeze or 1 cup Essentia Water

Instructions: Place all ingredients into your blender and blend away until all spinach pieces have blended thoroughly.

Have an energetic Earth Day!

Comments
  • 5th February
    2013
  • 05
Comments
  • 22nd October
    2012
  • 22
COSTCO CLEAN EATS! I figured out what was missing from my list! Oxygen magazine (another copy - yes…gotta save the issues I’m in) and Silver Hills sprouted grain Rappleberry bagels!!! EGG WHITES CHICKEN (MAKING FITNESSPRINT ADDICTIVE CHICKEN AGAIN!) EXTRA LEAN GROUND TURKEY TOFU BABY CARROTS (FAV QUICK ON-THE-GO VEG) CUCUMBERS GRAPE TOMATOES MIXED GREENS (BEEN HAVING LOADS OF SALAD WITH FIG VINEGARETTE) BROCCOLI (CURRENTLY MY TOP CHOICE OF VEG) LEMONS (USING FOR ADDICTIVE CHICKEN) BANANAS MEDJOOL DATES (ALWAYS A FAV AFTER DINNER! ESPECIALLY DURING THE WINTER) LEMON AND PINK GRAPEFRUIT PERRIER (INSTEAD OF ALCOHOL) SILVER HILLS RAPPLEBERRY BAGELS (BEEN EATING ONE A DAY WITH PB) OXYGEN MAGAZINE (NOVEMBER 2012 ISSUE - need another copy!) GUMMIE WORMS (not for me, for Halloween - will post later) Costco was all out of bell peppers - unfortunate. We decided to skip on the white fish - wasn’t feeling it once we were there and plus we are loving the addictive chicken right now. Thanks for all the suggestions on what to buy. We are all stocked up on nut butters, I think we have 5 jars right now LOL. Also, the vegetables at Costco (green beans, asparagus, and mushrooms) have not kept well in recent purchases so we skipped out. I just love a cart full of goodness! My lunch is packed and the fridge is full of protein ready to be cooked tonight (including my addictive chicken! It’s been marinating over night - HOLLA!!)

COSTCO CLEAN EATS! I figured out what was missing from my list! Oxygen magazine (another copy - yes…gotta save the issues I’m in) and Silver Hills sprouted grain Rappleberry bagels!!!


  • EGG WHITES
  • CHICKEN (MAKING FITNESSPRINT ADDICTIVE CHICKEN AGAIN!)
  • EXTRA LEAN GROUND TURKEY
  • TOFU
  • BABY CARROTS (FAV QUICK ON-THE-GO VEG)
  • CUCUMBERS
  • GRAPE TOMATOES
  • MIXED GREENS (BEEN HAVING LOADS OF SALAD WITH FIG VINEGARETTE)
  • BROCCOLI (CURRENTLY MY TOP CHOICE OF VEG)
  • LEMONS (USING FOR ADDICTIVE CHICKEN)
  • BANANAS
  • MEDJOOL DATES (ALWAYS A FAV AFTER DINNER! ESPECIALLY DURING THE WINTER)
  • LEMON AND PINK GRAPEFRUIT PERRIER (INSTEAD OF ALCOHOL)
  • SILVER HILLS RAPPLEBERRY BAGELS (BEEN EATING ONE A DAY WITH PB)
  • OXYGEN MAGAZINE (NOVEMBER 2012 ISSUE - need another copy!)
  • GUMMIE WORMS (not for me, for Halloween - will post later)

Costco was all out of bell peppers - unfortunate. We decided to skip on the white fish - wasn’t feeling it once we were there and plus we are loving the addictive chicken right now. Thanks for all the suggestions on what to buy. We are all stocked up on nut butters, I think we have 5 jars right now LOL. Also, the vegetables at Costco (green beans, asparagus, and mushrooms) have not kept well in recent purchases so we skipped out.

I just love a cart full of goodness! My lunch is packed and the fridge is full of protein ready to be cooked tonight (including my addictive chicken! It’s been marinating over night - HOLLA!!)

Comments
  • 21st October
    2012
  • 21
CHECK IN for #ipromise goals for the week of Monday, October 15th - Sunday, October 21st #ipromise to complete all my weight training: YES! Every set and every rep! #ipromise to complete all my cardio minutes: YES! Every single one! #ipromise to eat clean: YES! 100% I was surrounded by several sweets this week. I am pretty sure they were stalking me in fact. #ipromise to eat only with my competition meal plan: YES! Without a doubt. #ipromise to not have a guilt-free meal: YES! I did not have one, but I did cook special clean meals. #ipromise to not drink any alcohol: YES! I was offered some delcious looking rose champagne but said “No, thank you”. I really wanted to stick to my goal. #ipromise to practice patience: YES! I did. But I would like to practice this especially in times of stress. #ipromise to be extremely productive: YES! VERY! The amount of work I got done this week felt like 2 weeks worth so mission accomplished. #ipromise to make time to connect with at least 1 family member or friend: YES! I connected over email, text, on the phone, and even in person with someone who means a lot to me. #ipromise to finish what I started: YES! My season 1 self was back - loved every minute of it. #ipromise to be in bed by 10:00pm M-Th: Noooo …  I stayed up past mid night but my excuse is because I was getting overloaded with great ideas. But every other day I was on track! I don’t regret breaking this ipromise because it’s led to a few exciting things coming up in 2013. It was meant to be  OVERALL FEELING: This past week was amazing. I am extremely proud of all my efforts and everything that I accomplished. I managed to do triple what I usually do and I did not feel stressed. Everything felt in sync and time was still. Pure bliss. My goal is to continue to this trend. I am confident that I will because I am in control and I am decided what my future will hold. I hope you are feeling more confident and happier about your goals each week. We have 72 days left until 2013 and every decision you make each day will help you have a better start to 2013.

CHECK IN for #ipromise goals for the week of Monday, October 15th - Sunday, October 21st

#ipromise to complete all my weight training: YES! Every set and every rep!

#ipromise to complete all my cardio minutes: YES! Every single one!

#ipromise to eat clean: YES! 100% I was surrounded by several sweets this week. I am pretty sure they were stalking me in fact.

#ipromise to eat only with my competition meal plan: YES! Without a doubt.

#ipromise to not have a guilt-free meal: YES! I did not have one, but I did cook special clean meals.

#ipromise to not drink any alcohol: YES! I was offered some delcious looking rose champagne but said “No, thank you”. I really wanted to stick to my goal.

#ipromise to practice patience: YES! I did. But I would like to practice this especially in times of stress.

#ipromise to be extremely productive: YES! VERY! The amount of work I got done this week felt like 2 weeks worth so mission accomplished.

#ipromise to make time to connect with at least 1 family member or friend: YES! I connected over email, text, on the phone, and even in person with someone who means a lot to me.

#ipromise to finish what I started: YES! My season 1 self was back - loved every minute of it.

#ipromise to be in bed by 10:00pm M-Th: Noooo …  I stayed up past mid night but my excuse is because I was getting overloaded with great ideas. But every other day I was on track! I don’t regret breaking this ipromise because it’s led to a few exciting things coming up in 2013. It was meant to be 

OVERALL FEELING: This past week was amazing. I am extremely proud of all my efforts and everything that I accomplished. I managed to do triple what I usually do and I did not feel stressed. Everything felt in sync and time was still. Pure bliss. My goal is to continue to this trend. I am confident that I will because I am in control and I am decided what my future will hold.

I hope you are feeling more confident and happier about your goals each week. We have 72 days left until 2013 and every decision you make each day will help you have a better start to 2013.

Comments
  • 14th October
    2012
  • 14
Comments
  • 11th October
    2012
  • 11
Comments
  • 9th October
    2012
  • 09
#ipromise for Monday, October 8th - Sunday, October 14th, 2012 #ipromise to complete all of my weekly training #ipromise to eat 100% clean and according to my meal plan #ipromise to make my lunch by 8:00pm every night #ipromise to be in bed (not necessarily asleep) by 10:00pm #ipromise to drink 1 cup of green/white/herbal tea a day #ipromise to drink 500ml of water before I get to work. #ipromise to not having any staff room goodies on Thursday #ipromise to not let other people’s worries become my own #ipromise to stop and reflect if I feel stressed #ipromise to stay focused

#ipromise for Monday, October 8th - Sunday, October 14th, 2012

  • #ipromise to complete all of my weekly training
  • #ipromise to eat 100% clean and according to my meal plan
  • #ipromise to make my lunch by 8:00pm every night
  • #ipromise to be in bed (not necessarily asleep) by 10:00pm
  • #ipromise to drink 1 cup of green/white/herbal tea a day
  • #ipromise to drink 500ml of water before I get to work.
  • #ipromise to not having any staff room goodies on Thursday
  • #ipromise to not let other people’s worries become my own
  • #ipromise to stop and reflect if I feel stressed
  • #ipromise to stay focused
Comments
  • 4th October
    2012
  • 04
BROWN RICE AND APPLE STUFFING YIELD: 10 servingsPREPARATION TIME: 10 minutes (once rice is cooked)COOKING TIME: 20 minutes Details Try this Cleaned-up version of stuffing fromThe Eat-Clean Diet® Cookbook at your Thanksgiving feast – the quick cooking time and boost of healthy ingredients will leave you feeling thankful! Nutritionally lacking white bread is cut from this recipe and replaced with brown rice, which ups the nutritional ante and provides a delicious nutty flavor. Ingredients • 1½ / 360 ml brown rice, uncooked• 2 cups / 480 ml natural apple juice plus 1½ cups / 360 ml water• 2 tsp / 10 ml extra virgin olive oil• 1 crisp harvest apple, cored and diced• ½ cup / 120 ml diced onion• ½ cup / 120 ml finely chopped Brussels sprouts• 4 cloves garlic, passed through a garlic press• 1 carrot, peeled and finely chopped• 1 cup / 240 ml diced celery• 1/3 cup / 80 ml uncontaminated oat bran or wheat bran• ½ cup / 120 ml dried cranberries• 1/3 cup / 80 ml slivered raw almonds• ½ tsp / 2.5 ml poultry seasoning• ¼ tsp / 1.25 ml thyme• Freshly ground black pepper, to taste Preparation Make rice according to package instructions. Use the combination of 2 cups / 480 ml natural apple juice and 1½ cups / 360 ml water for the cooking liquid. Place olive oil in a large skillet and heat over medium. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well. Nutritional Value per Serving: Calories: 224Calories from Fat: 34Total Fat: 5 gTotal Carbs: 45 gFiber: 3 gProtein: 3 gSodium: 17 mg [Source: The Eat-Clean Diet]

BROWN RICE AND APPLE STUFFING

YIELD: 10 servings
PREPARATION TIME: 10 minutes (once rice is cooked)
COOKING TIME: 20 minutes

Details

Try this Cleaned-up version of stuffing fromThe Eat-Clean Diet® Cookbook at your Thanksgiving feast – the quick cooking time and boost of healthy ingredients will leave you feeling thankful! Nutritionally lacking white bread is cut from this recipe and replaced with brown rice, which ups the nutritional ante and provides a delicious nutty flavor.

Ingredients

• 1½ / 360 ml brown rice, uncooked
• 2 cups / 480 ml natural apple juice plus 1½ cups / 360 ml water
• 2 tsp / 10 ml extra virgin olive oil
• 1 crisp harvest apple, cored and diced
• ½ cup / 120 ml diced onion
• ½ cup / 120 ml finely chopped Brussels sprouts
• 4 cloves garlic, passed through a garlic press
• 1 carrot, peeled and finely chopped
• 1 cup / 240 ml diced celery
• 1/3 cup / 80 ml uncontaminated oat bran or wheat bran
• ½ cup / 120 ml dried cranberries
• 1/3 cup / 80 ml slivered raw almonds
• ½ tsp / 2.5 ml poultry seasoning
• ¼ tsp / 1.25 ml thyme
• Freshly ground black pepper, to taste

Preparation

  1. Make rice according to package instructions. Use the combination of 2 cups / 480 ml natural apple juice and 1½ cups / 360 ml water for the cooking liquid.
  2. Place olive oil in a large skillet and heat over medium. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well.

Nutritional Value per Serving:

Calories: 224
Calories from Fat: 34
Total Fat: 5 g
Total Carbs: 45 g
Fiber: 3 g
Protein: 3 g
Sodium: 17 mg

[Source: The Eat-Clean Diet]

Comments
  • 29th September
    2012
  • 29
Comments
  • 28th September
    2012
  • 28
Comments
  • 27th September
    2012
  • 27
Comments
  • 26th September
    2012
  • 26
WATER NUDGE!!! Drink up folks! Do you keep track of how much water you drink? I do. I can easily drink 4L of water in a day but I do need to keep track and make a conscious effort to do so or else I might get too caught up in life and forget. How do you keep track? Any tips to share?

WATER NUDGE!!!

Drink up folks!

Do you keep track of how much water you drink? I do. I can easily drink 4L of water in a day but I do need to keep track and make a conscious effort to do so or else I might get too caught up in life and forget.

How do you keep track? Any tips to share?

Comments
  • 19th September
    2012
  • 19
Comments
  • 15th September
    2012
  • 15
MY CLEAN EATS: Saturday, September 15th, 2012 sprouted grain bread with peanut butter (I ate light considering the night before) protein pancake (with 1 overripe banana - the best!) protein pancakes buffalo, celery shrimp, salad with fig vinegar buffalo, onions, mushrooms, whole wheat macaroni CleanNutCup WOD: 45 minutes cardio + weights +abs My vacation gave my body a good break to recover but after today I realized how much my body missed lifting heavy. I know I will be sore tomorrow because I gave it my all, not to mention that my abs are already hurting. Good stuff! Here we go baby!

MY CLEAN EATS: Saturday, September 15th, 2012


  • sprouted grain bread with peanut butter (I ate light considering the night before)
  • protein pancake (with 1 overripe banana - the best!)
  • protein pancakes
  • buffalo, celery
  • shrimp, salad with fig vinegar
  • buffalo, onions, mushrooms, whole wheat macaroni
  • CleanNutCup

WOD: 45 minutes cardio + weights +abs

My vacation gave my body a good break to recover but after today I realized how much my body missed lifting heavy. I know I will be sore tomorrow because I gave it my all, not to mention that my abs are already hurting. Good stuff! Here we go baby!

Comments
  • 13th September
    2012
  • 13
My Clean Meals: Wednesday, September 12th, 2012 protein pancakes with banana protein pancakes with strawberries whole wheat macaroni with tilapia + carrots green beans with tilapia + celery grape tomatoes, almonds, green beans and tilapia pancakes I am still catching up with life since being back from vacation and working full time so I have not had as much time to get fancy with my meals or cook multiple proteins (hence the tilapia). But that’s okay because the bottom line and most important piece is eating my 6 clean meals every couple of hours and including all food groups. My job is done and my body feels amazing when I eat clean. I know for sure that my body and mind run differently when I eat clean verses dirty. Eating clean is definitely the fuel I need to function and keep up with my busy schedule and training. Do you find a difference in the way you feel when you eat clean vs. dirty?

My Clean Meals: Wednesday, September 12th, 2012

  • protein pancakes with banana
  • protein pancakes with strawberries
  • whole wheat macaroni with tilapia + carrots
  • green beans with tilapia + celery
  • grape tomatoes, almonds, green beans and tilapia
  • pancakes

I am still catching up with life since being back from vacation and working full time so I have not had as much time to get fancy with my meals or cook multiple proteins (hence the tilapia). But that’s okay because the bottom line and most important piece is eating my 6 clean meals every couple of hours and including all food groups. My job is done and my body feels amazing when I eat clean.

I know for sure that my body and mind run differently when I eat clean verses dirty. Eating clean is definitely the fuel I need to function and keep up with my busy schedule and training.

Do you find a difference in the way you feel when you eat clean vs. dirty?

Comments