Thursday, September 25, 2014

Pumpkin Quest Bar Sandwich

I found a similar recipe on ripped recipes, but wanted to customize it a bit and was in the mood for a double chocolate chunk quest bar rather than a cookie dough one! I added in some calorie-free walden farms marshmallow dip as an afterthought, which was SO DELICIOUS if you happen to have it on hand!
 My tweaks changed the macros a little bit, so here they are for my specific recipe: fat- 9.5g, carbs- 31.7g, protein- 24.8g = calories- 240

-1 double chocolate chunk quest bar
-1tbs raisins
-1tbs coconut flour
-1tbs Libby's pumpkin purée 
-1tbs unsweetened applesauce
-1tsp pumpkin pie spice
-1/2 tsp cinnamon
-1tsp zero calorie natural sweetener 

-preheat oven to 350 degrees
-warm up quest bar enough to be able to cut in half and mold into 2 circles for the sandwich 
-mix all other ingredients together in small bowl until dough forms 
-place in freezer
-put cookie circles on cookie sheet and bake until soft (about 3-4 minutes)
-remove from oven and let cool slightly
-assemble your sandwich and add the walden farms marshmallow dip if you have it on hand! 

Thursday, September 18, 2014

Pumpkin Protein Smoothie

Summer is officially over! You know what that means? Puuuuuuuuuumpkin everything!! Yum! I was inspired by bestie, Julianna's recent Instagram post about a veggie and pumpkin protein shake she concocted. It looked yummy, but I wanted to try something a little more decadent, so I got creative! My delicious smoothie only had 200 calories! Next time, I think I may also add half a frozen banana to make it even creamier! 


-1 cup ice cubes
-1/2 serving vanilla whey protein (although chocolate would be yummy too)
-1/4 cup pumpkin purée
-1/4 cup sugar free chai latte
-1 100 calorie vanilla Greek yogurt cup
-cinnamon (to taste)
-3/4 cup water
-pumpkin pie spice (to taste)
-natural zero calorie sweetener (to taste)


-Put everything in blender
-Blend until smooth 
-Add any remaining cinnamon or pumpkin pie spice 

Sandbag Clean/Front Squat

I'm wanting to get some feedback from my first few tutorial videos that I'm going to post. This one includes a little sandbag work and is just a short video describing proper form. Let me know what you think, and also if you have any requests for videos about specific movements or exercises!!

Sunday, September 14, 2014

Southwest Quinoa Bowl

I hope you're super hungry! This meal was so delicious, easy and filling! I usually eat rice (just because I always have it around) but I went out to a Latin restaurant a few days ago and had the most delicious chipotle chicken quinoa bowl EVER! I was inspired and thought tonight would be perfect since I was starving once I got home! There are only 410 calories for the whole meal!

-1/4 cup uncooked quinoa
-1 5oz grilled chicken breast
-1 cup ranchera fiesta blend vegetables
-3 tbs lawry's Santa Fe chili marinade

-cook quinoa according to directions 
-cube and cook chicken if not done already 
-microwave frozen veggies (or boil in saucepan) 
-put everything together and add marinade
-mix really well, and enjoy!!!

Wednesday, September 10, 2014

Roasted Veggies

There is no side dish tastier (in my opinion) than well-seasoned roasted veggies!! My favorites are sweet potatoes and zucchini, especially when they're fresh and in season! Here, I've sliced a full sweet potato and half a zucchini and had this with a delicious chicken breast! Healthy eating can be delicious! :) 

-1 medium sweet potato 
-1/2 large zucchini
-1tbs oregano
-1tsp garlic salt
-1tsp ground black pepper
-1tsp taco seasoning
-1tsp ranch dressing seasoning mix

-preheat oven to 400 degrees
-slice sweet potato and zucchini
-top all with garlic salt, pepper and oregano
-top sweet potatoes with taco seasoning
-top zucchini with ranch seasoning 
-roast for 10 minutes 
-flip all the veggies
-roast another 10 minutes 
-dip in your favorite sauce, and enjoy!!

Tuesday, September 2, 2014

Sausage and Egg White Breakfast Bowl

had some sausage that I had bought and forgot to freeze, so I had to get creative! Normally, I would make this recipe even healthier by using turkey sausage, but this is what I had available and it was yummy! Macros: carbs-14g, sugar-5g, fat-19g, calorie total-308

-1c egg whites
-2oz (heaping 1/2cup) ground sausage
-1/2c sliced mushrooms
-1/4c diced vidalia onion
-1/4c diced red pepper
-1/4c shredded fat free cheddar cheese
-salt and pepper
-hot sauce

-cook sausage and veggies thoroughly on medium heat 
-add egg whites 
-add salt and pepper to taste
-cook until egg whites are nice and fluffy 
-remove from heat
-top with cheese and hot sauce!