Tag Archives: healthy

Flourless Banana Bread Muffins

Ingredients

¼ cup almond butter

2 ripe medium/large bananas

1 egg

2 Tbsp. honey

½ cup rolled oats

  1. ¼ cup almond flour/meal

2 Tbsp. ground flaxseed

1 tsp. vanilla extract

½ tsp. baking soda

½ tsp. ground cinnamon

Instructions

Preheat oven to 375F and prepare a muffin pan by spraying 9 cavities with cooking spray. Set aside.

Add all ingredients to a blender and blend on high until oats are broken down and batter is smooth and creamy.

Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.

Bake for 10-12 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

from Runningwithspoons.com

Flax Granola

Flax granola….yep it’s just flax seeds and whatever other toppings you want to add. I hate blogs that give you a huge story and then you have to continue to read well scroll all the way to the end just to get the recipe. So I won’t do that. Here it is. I got it from the Plan book. There’s 2 parts to this.

Part 1:

1 cup flax seeds

1/2 cup water.

Stir together and let sit overnight in fridge.

Part 2:

Preheat oven to 300

Place parchment paper on cookie sheet.

Poor flax seeds on cookie sheet and bake for an hour. Keep checking and stirring until all water is absorbed. About an hour. After 50 minutes add raisins, craisins, almonds etc….. bake 10 min. That is it!

➖When I make this, I use 3 cups of flax seeds. 1 1/2 cups water. 1/2 c almonds, 1/2 c craisins, 1/2 c raisins. This usually lasts about 5 days for 1 cup servings. Then I add 1/2 c blueberries and coconut milk.

#whoneedsafancyblog #quickandeasy #realtalk

Quinoa Chili

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Ingredients

  • 1 cup cooked quinoa
  • 1/2 tbsp EEVO
  • 1/2 onion
  • 2 garlic cloves
  • 1 (14.5 oz) can diced tomatoes
  • 1/2 (15 oz) can tomato sauce
  • 1 1/2  cups water
  • 1/2  (7 oz) can diced green chiles
  • 1 Tbsp chili powder – I added a bit more at the end
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp granulated sugar
  • 1/4 tsp ground coriander
  • 1/4 tsp cayenne pepper- I added more at end
  • Salt and freshly ground black pepper, to taste
  • 1 (15 oz) can kidney beans, drained and rinsed
  • 1 (15 oz) can black beans, drained and rinsed
  • 1/4 cup cilantro, chopped
  • Cheese for topping and/or Greek yogurt

Directions

Heat olive oil in a  over medium-high heat. Add onion and cook til tender, add in garlic. Add in diced tomatoes, tomato sauce, cooked  quinoa, water, green chiles, chili powder, cumin, paprika, sugar, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer, cover pot and allow to simmer 30 minutes.

Add in all beans and cilantro  and cook until heated through.  I added more water, chili powder and cheyenne.

Add cheese and Greek yogurt (for sour cream)

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I put in myfitnesspal as 6 servings:  (without toppings)

Calories: 208

Fat: 2.2

Carbs: 37.1

Protein: 10.7

My 90 Day Fitness Journey

 

IMG_2984My 3 Month Fitness Journey:  I learned that I love bulking and suck at leaning out! Also that Fitness competitions are not my thing and would rather nail every obstacle at a Spartan Race or apply for American Ninja Warrior. I was secretly deciding to enter the Beachbody Classic at Vegas this month, but nope maybe in the future, future.  I also learned I appreciate and love counting my macros instead. #IIFYM

To Start off these are my measurements. I started on March 10, 2014 and ended on June 7th.

10169234_10204070734718293_6557737053166784279_n (1)I love the Body Beast program! It’s great to do at home or the gym. Especially if you don’t know what to do once you get to the gym or at home. When I worked out at home I used the Bowflex Adjustable weights and a stability ball. That’s the only equipment. Lifting was between 8-30 pound dumbells. It depended on what the exercise was and type of set.  I dropped my cardio to 1-2 times a week during the first 9 weeks. After that I added more to it.

Ok so the HARD part: EATING!!! Ok I should of done a better lean bulk. I had to eat 2400 calories a day! I started the first few weeks really good, but it was so hard to eat clean. I was eating nonstop and felt full where I couldn’t eat enough, so I went the easy way and ate more junk then I was use to. Here are my progress pics from the beginning.10173226_10203610927943411_648610433_n10154873_10203610927903410_551023053_n

 

Day 1-Day 27

Day 1-Day 27

In 27 days, I didn’t put too much weight on. But by week 9 I had gained 11 pounds.  It was time to shred this crap off! I mean crap- literally! I was suppose to go down to 1200 calories a day….now remember I was at 2400 and had to immediately drop down to 1200! Who does that???? Well not me! I tried and was starving! I don’t know how these competitors do it! I am not disciplined enough to do it! So I had to go back to 1500 calories and kept my macros at 40p/30c/20f. After my 3 weeks of modified leaning out, I dropped 5 pounds and 8 inches. I’m not mad at that. I figured it took me 9 weeks to gain so I don’t plan on losing in 3. Here are the rest of my pics.

IMG_3083IMG_3067IMG_3062So…. I may not look as fit as I started, but guess what- hard work and dedication will get me back there! I am so much happier not having to starve cause that was just plain miserable! Thanks for stopping by and reading my blogg! Check back and I’ll have more updated pics and posts!

Body Beast Program

If you would like more info in Body Beast or need the extra motivation, contact me:

 

 

 

Ka’au Crater Rim

Screen Shot 2014-05-07 at 5.49.10 PMKa’au Crater is a pretty fun hike. In order to see the whole crater, you must hike to the top. You will climb 3 waterfalls, cross the stream several times and walk through the woods. Once you get to the top of the third waterfall or water slide, you can choose to go back down or continue on around the whole rim.

Level: In my opinion, I would say intermediate. Not kid friendly.

Directions: I use navigation and put in Waiomao Rd. It takes you to a road that veers to the right. You will pass a temple. Continue on until you see sign that says kapu or beware of dog. There’s a small parking area on the right. Park there and walk to the set of mailboxes on the left. That’s where the trail starts. Take that left at the boxes and you will immediately be greeted by a rope to go down.

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This is what the beginning looked like, notice the mailboxes to the left and the signs to the right.

Once you get down the rope, you will come to the stream. Follow the stream and the pink ribbons. You cross the stream numerous times. When you come to the water pipe, use that as a guide.

Cross the stream to follow the pipe.

Cross the stream to follow the pipe.

Eventually you will come to the first waterfall. We stopped here for lunch. There was actually a place to sit and rest for a little. Screen Shot 2014-05-07 at 6.25.41 PMKeep continuing up the trail. And it will take you to the 2nd waterfall. This one there was one section that was a little sketchy. Screen Shot 2014-05-07 at 5.56.53 PMYou have to travel across to the 2nd waterfall. Once you are at the top of the 2nd, you will see a Memorial in the rock where someone had died. There was also a recent death and where someone fell, but survived. Don’t lean over too far to get the “perfect” shot! This is my pic of the top…I was too scared to go any closer.232323232%7Ffp93232>uqcshlukaxroqdfv;466=ot>2334=799=;4276626_6_5247ot1lsiYou’ll come to the 3rd waterfall or water slide as some may call it. There’s about 3 sections to this one. There’s a lot of rope climbing here.

climbing up the 1st part of the 3rd waterfall

climbing up the 1st part of the 3rd waterfall

More climbing

More climbing

You do have to cross the water towards the top of the 3rd waterfall. It was flowing pretty good the 2nd time we went. Just be careful and hold onto the rope. The rocks are also quite slick!

Crossing towards the top of the 3rd.

Crossing towards the top of the 3rd.

Once you get to the top of the waterfall, you can choose to take the trail left to go back or go right to continue around the rim.  The first time we took the left to go back down. You will come to an open area where there’s enough room for your group to sit down and take a break-take pics. Then you will continue until you see a pink ribbon to turn left and continue the trail down. From the waterfall to the ribbon is maybe 5-7 minutes depending on how fast you hike. If you miss it, you will be continuing around the rim.

If you go right, the rim is quite long and sketchy in some areas. It was cloudy when we went. When you come to the summit look for the pink ribbon to the left to follow it around.

Super foggy

Super foggy

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Was a coconut on the ridge.

Was a coconut on the ridge

The whole ridge took us about 7 hours. But remember towards the end to follow the ribbons to the right to go back down. Otherwise you end up at the waterfalls again.

Tips: Wear pants if doing the ridge! The ferns will scratch you. Also we were on our butts a lot going down. There are parts that are windy and can blow you off the ridge. The trail was muddy. I wore Five Fingers and they worked well with the stream crossing and mud. Prepare to spend pretty much a whole day. Bug spray, bring it. Bring about 2 liters of water and snacks. It’s loooonnnggg. We thought it was never ending! Also gloves for the ropes. There’s a lot on the waterfalls and rim. Watch your stepping. There’s some areas where you are near the edge, but super foggy. I’m not sure if it was good or bad that we couldn’t really see anything below us! Screen Shot 2014-05-07 at 5.48.37 PM

11.2013 rim

11.2012 waterfalls

Coconut Milk Quinoa (Breakfast)

10151189_10203785051976403_3524594821017738218_nI love Quinoa and decided to make this for breakfast. This is super easy! I don’t like to cook, but managed making this.

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Ingredients:

2 servings

1/2 cup dry quinoa

3/4 cup coconut milk (canned)

2 tsp vanilla

1/2 tsp cinnamon

Topping:

Drizzle coconut milk

2 bananas (1 for each serving)

2 tbsp walnuts (1 for each)

2 packets of Stevia (1 for each)

Mix all ingredients over the stove and bring to a boil. Then put on low and cook for about 15 minutes or until quinoa is soft. After that split in two servings and add the toppings!  And that is it!

Stevia is optional….I thought it had to be a bit sweeter. I also only had red quinoa, but plain is fine too.

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Banana Protein Pancakes #1

IMG_2127Banana Protein Pancakes #1.  I’ve tried so many different versions of these and this one turned out the best!

Mix together:

  • 1 egg
  • 3 tbsp egg whites
  • 1/2 scoop Shakeology – chocolate
  • 2 bananas

Topping:

1/2 container Chobani Greek yogurt and 1 tbsp walnuts.

IMG_2122Then make them like pancakes in a frying pan. I used some EVOO spray to prevent from sticking. Make sure to cook long enough so it won’t fall apart. IMG_2124At the end I took half a container of apple Chobani Greek yogurt and walnuts. No need for syrup!

Fat: 12 grams/ Protein:29 grams/ Carbs: 75 grams

Calories: 495

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Day 42 Body Beast

This is the program I'm currently doing.

This is the program I’m currently doing.

Happy Easter! I decided to update today instead of tomorrow since I’ll probably be pigging out all day and my measurements and weight will be off for tomorrow.

These are my stats from Day 1 to now. I’m excited that my chest and hip/butt went up! I’m a little confused on my waist. It looks and feels super big, but the measurements are consistent. 10250771_10203705306102806_598499034_nIMG_2012Yikes, as you can see, I did gain some weight in the midsection. I told myself that I will start cleaning up my eating. It’s been really hard to eat 2400 healthy calories! I was eating all day and full, making it up to only about 1900 calories. I still do my fit clubs for cardio on Tuesdays and Thursdays for cardio. I also gave a live Insanity class to about 150 soldiers since my last blog.10178174_10203705306142807_1010893492_nLast weekend I ran a half marathon, which totally sucked! I think it was the extra weight I put on;) Well maybe because I have not ran since February. I did manage to complete it at a decent time.10256045_10203705291662445_203498667_n10248800_10203705291822449_1805267286_nSo far I must say that I am ok with my results so far! Can’t wait for the Beast/shredding stage!

Continue-your-journey-and-trust-the-process

Day 27 Body Beast

This is the program I'm currently doing.

This is the program I’m currently doing.

I’m already on day 27! time is going fast. So fast that I started with the Lean workout schedule and decided to switch to the Huge Beast schedule. If I would of stuck with the lean beast, I would be in the Beast/shredding stage. I’m not ready. I want more muscle mass and not to mentionI like eating 2400 calories a day!

I did gain 6 pounds since I’ve started. It mostly went to my waist which I’m ok with for now. It should go away next month in the leaning out phase….It better! #TrustTheProcess….. My biceps and calves increased which is good. And at least my chest stayed the same….I don’t need them shrinking anymore! My diet isn’t so great, but it could be worse. It’s very hard for me to eat 2400 clean calories a day! I eat all day so I’ve been splurging here and there. Eating crap!! Today I start my 7 Day Shakeology challenge so hopefully it gets me back on track!

For those unfamiliar with the Body Beast program. It starts off by a Build and Bulk phase. During this phase, you are lifting heavy weights and eating more then normal. It is ok to gain weight! Then in the third phase, you will drop the calories/macros and lean out, leaving you with lean muscle!

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Day 1-Day 27

Day 1-Day 27

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Koko Head

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The shortest and most challenging hike! It’s 1,048 stairs to the top! It’s a great cardio workout! You have a great view of Hanauma Bay and Hawaii Kai.

Directions: Parking is at Koko Head District Park. This is the address: 423 Kaumakani St. Honolulu.

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Once you get to the trailhead, don’t get scared! It looks intimidating, but just go one step at a time! Take breaks! I’ve done this trail over 7 times now. It’s still hard!

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There is a bridge at about 500 steps. You can go across it or go around it. Just be careful and it gets pretty slippery! I fell running down it and it was not pretty. I posted the video on YouTube.

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The bridge

After the bridge, it is steeper. Just take your time and enjoy the view from the top.

Bring water and a snack!

I time myself every time I do this. I’m still trying to beat my PR going up! (21 min)

Sunset, but it gets dark pretty quick!

Sunset, but it gets dark pretty quick!

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