Qi’a

Qi’a. I was intrigued by this food from the second I saw its name. A combination of chia, hemp and buckwheat grains, this superfood is jam packed with nutrients. Not only is it organic and gluten free, but it’s high in protein and heart heathy. I mix 2 tbsp. of Qi’a with 4 tbsp. of unsweetened almond milk, stir, and let it sit for 5 minutes. I bought the apples & cinnamon flavor which contains cinnamon raisins and green apples in addition to the above mentioned seeds and grains. This energy packed breakfast is a quick and delicious healthy option. 

another juicing recipe

I took a couple of days off from using the juicer because I was traveling around a lot and didn’t have the time. I did not think I would notice that much of a difference but I was wrong. I could feel the overall difference in my body on the days that I wasn’t getting my adequate intake of fruits and vegetables. Today I decided to try a new combination of foods and it turned out great! I used:

3 large carrots, 4 cups of fresh spinach leaves, 3 celery stalks, 3 mini apples, 3 kiwi, 2 lemons, & 2 cups of mini tomatoes. After putting all of these foods through the juicer, I added one tbsp. of Bragg’s apple cidar vinegar (for the added health benefits). It yielded enough to fill a large thermos, perfect to have both now and later.

Chocolate Protein Bars

Tired of buying protein bars at the store where the first ingredient listed is sugar? Try making your own! These delicious bars are soft and chewy, and the perfect on-the-go snack.

To make, I first preheated my oven to 350 degrees F. I blended 2 cups of oats until they were a fine-powdered texture. Next, in a mixing bowl I added the oats to 2 tsp cinnamon, and 2 scoops of chocolate whey protein (I used Optimum Nutritions Gold Standard extreme milk chocolate whey isolate). I added in 3 tablespoons of peanut butter (creamy) and mixed these ingredients well. I mashed 3 bananas and added them as well. Next I added an ounce of honey and 5 egg whites. I mixed well and then added 4 ounces of skim milk and about 2 tablespoons of stevia. After mixing all of these ingredients well, I added them to a 9×9 greased pan. I baked them for around 20-25 minutes (occasionally check with a toothpick). After the bars cooled, I cut them and stored them in the refrigerator. They were a perfect snack to grab during a busy scheduled day!

Juicing

I recently began using a juicer to create healthy drinks as snacks throughout the day. One of the most noticeable changes I’ve seen is in how I’ve felt. I’ve had more energy and have overall felt better. I feel “cleaner”. Processed foods tend to cause bloating and stomach discomfort, whereas the juice is light and packed with essential vitamins and minerals to really create a healthy pick-me-up. I have always loved fruits but incorporating an adequate amount of vegetables into my diet was where I struggled. Using the juicer, I am now getting the proper intake of vegetables all in a delicious glass. Here are a couple of the recipes I’ve been using most frequently.

This super green drink was a perfect detoxing blend of fruits and vegetables. I used: half of a cucumber, one pear (cut into pieces to remove the seeds and stem), 3 apples (cut as well), 4 leaves of kale, a lemon (peeled), and one inch of ginger root.

This next juice reminded me of V8 juice! I used: 1 stalk of celery, 1 large carrot, 1 cucumber, a handful of broccoli, 2 medium tomatoes, a lemon (peeled), 2 leaves of kale, and 1 garlic clove.

Supplements

A common misconception is that nutritional supplements will “make you skinny” or “get you into shape.” However, hard work, dedication, eating well, and exercise are essential for any results- there is no magical pill to give you a dream body. Pairing this devoted work ethic with supplements can help you achieve better results. The problem is finding what works for you. For example, my boyfriend, Vince, has a very high caffeine tolerance; therefore, he takes two scoops of his preworkout. I can only take half of a scoop of the very same preworkout supplement, taking more than that causes me to get overly jittery and not feel well. It’s a process of trial and error to find what is best for you. One of my favorite things about my relationship is the share of love for working out and fitness. Vince knows supplements inside and out, and is always willing to give advice on the products he likes and dislikes, and what he would recommend based upon what is trying to be achieved. Check out his blog for reviews on different supplements, sample lifting programs, and any questions you may have at: http://leanliftcollege.wordpress.com/

protein PB cups

One of my weaknesses is definitely my sweet tooth. With pinterest and instagram becoming more popular, I am constantly seeing more and more people dedicate time to experimenting with different foods to create good tasting, healthy meals and treats. It is motivational to see others wanting to eat clean and exercise to improve their health and strive to be fit. One of the best recipes I’ve found so far is from a girl named Vevian (http://www.fitalicious.me/). I slightly modified it to best suit what I was looking for. Here is the recipe, enjoy!

In a bowl, combine:

3/4 cup almond butter, 1/4 cup coconut oil, 1 tablespoon honey, 3 scoops of protein powder (I used Optimum Nutrition’s Gold Standard French Vanilla Creme Whey Isolate)

Mix extremely well until all of the ingredients are blended. I then placed this mixture in a bowl lined with saran wrap and stuck it in the freezer for about 45 minutes. After this, I took it out to let it soften a bit. (the mixture becomes soft enough to eat in about five minutes after being removed). Personally, I like the way this filling tastes even without the chocolate we are about to add. To complete the recipe, melt chocolate in a microwave safe bowl. The first time I made this recipe I used 70% cacao dark chocolate (which isn’t as sweet tasting as less healthy options). For my boyfriend’s batch, I used regular hersey’s milk chocolate because he wanted a sweeter tasting dessert (even though this is not the healthiest option!). In a muffin pan, I placed some of the melted chocolate, some of the filling made in the first step, and then covered that in more chocolate. That went in the freezer for about 30 minutes before I could try a piece. They should be stored covered in the freezer and will generally soften to be edible in about five minutes when removed.