HEALTHY PUMPKIN WALNUT PANCAKES

Ingredients:

Makes four 1/4 cup size pancakes. 

½ c Whole Grain Oat Flour (or blend oats to make flour)
¼ c Pumpkin Puree

2or (¼ cup) Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Nutritional Information: 

Serving Size: Three 1/4 cup pancakes. 

293 Calories | Carbohydrates: 43.37g | Fiber: 7.06g |Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add pumpkin puree, unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

#health#healthy #cleaneating #eatclean #healthymeals#healthylife #recipe #food #foodporn #instafood#NPC #exercise #fit #fitness #fitlife #muscle#training #gym #fitspiration #motivation #inspiration#instafitness #instafit #weightlifting #bodybuilding#beastmode #trainhard #focus #dedication

MÉXICAN QUINOA SALAD

Ingredients: 

• 1 cup dry Organic Quinoa (Whole Foods) 
• 1/2 cup dry Quinoa = 2 cups cooked Quinoa
• 2 bunch Cilantro, chopped finely
• 4 Serrano or Jalapeño Peppers
• 1 Roma Tomato, diced
• 1 small Yellow Onion, chopped finely
• 2 Limes, juice squeezed
• Celtic Sea Salt

Makes about 4 cups, cooked.  Serving Size: 1/2 cup, cooked

Nutritional Information: 

1 cup uncooked Quinoa: 625 Calories | Carbohydrates: 109g | Fiber: 12g |Protein: 24g | Fat: 10g

1/2-cup serving of Quinoa, cooked: 111 Cals | Carbohydrates: 19.7g |  Fiber: 2.6g | Protein: 4g | Fat: 1.77g

Note: Cilantro, Peppers, Tomatos, Onions, Limes Celtic Sea Salt not included. 

Instructions: 

• Cook Quinoa according to directions below:
• Rinse Quinoa prior to cooking. 
• Combine 1 cup Quinoa with 2 cups water in a medium saucepan. Bring to a boil. 
• Add 1/2 bunch un-chopped Cilantro. Used as flavoring. 
• Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes.
• Stir occasionally to prevent Quinoa from sticking to the bottom of saucepan. 
• Remove Cilantro
• Drain excess water, if any and return quinoa to saucepan, cover and let it sit for a few minutes. 

• In a bowl combine Cilantro, Serrano Peppers, Tomato, and Onion

• Add cooked Quinoa to bowl.  Make sure it not hot.
• Add Lime Juice and Celtic Sea Salt to taste.
• Mix well and refrigerate. 
• Serve Cold. 
• Garnish: Tomato Rose

Intersting Quinoa Info

• Qunoa is not a grain.  It's the seed of a grain.  It's considered a pseudocereal.
• It’s a DIABETIC solution, a very low-glycemic-index (35).
• Most people don't know how to pronounce it.  Including myself. 
• Good source of Magnesium, Iron, and Fiber
• Quinoa can assist in Cholesterol reduction. 
• Quinoa contains all 9 essential amino acids.
• Excellent source for Vegetarians.  

PECAN PROTEIN SHAKE

Ingredients: 

• 1/2 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Water
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 1oz Pecans (about 1/4 cup)
• 1/2 scoop ON Whey Protein Powder Vanilla Cream
• 1 Tlbs Chia Seeds (optional)
• ! packets Truvia
• Vanilla Extract

Nutritional Information:

408.5 Calories, Fat: 26.75g, Sat Fat: 4.5g, Cholesterol: 15mg, Sodium: 72.5mg, Potassium: 27mg, Carbohydrates: 27g, Dietary Fiber: 10.5g, Protein: 19g

Instructions: 

Blend and enjoy!  

NOTE:

Pecans are very high in calories and are a great source of  unsaturated fats (healthy fats).   Although, this protein shake is on the healthy side, it is high in fat.  1 cup of Pecas = 684 Caloires and 71g Fat (6g of unsaturaed fat, 21g polyunsaturated and 40g unsaturated)  I only used 1/4 cup, about 1oz, which is a recommendable serving size for nuts.  I recommend drinking this in your high-fat day. 

Interesting Facts about Peacas: 

• Pecans contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. 
• Good source of monounsaturaed fatty acids, like oleic acid adn an excellent soruce of phenolic antioxidant. 
• Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.
• Rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
• Excelent source of Vitamin E. 

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Healthy Mug Cakes

Ingredients: 

Mug Cake Batter

• 1/4 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 3 Large Egg Whites
• 1 scoop ON Whey Protein Powder Vanilla Cream
• !-2 packets Truvia
• Cinnamon
• Vanilla Extract

Nutritional Info: 

Directions:  

Blend all items in a Blender or Nutri-bullet. 

Pumpkin Mug Cake

• 1/4 cup Mug Cake Batter
• 1.5 Tbls Libby's Pumpkin Puree
• Pumpkin Spice Seasoning
• Directions:  Pour batter in mug and add pumpkin.  Mix with spoon. 

Cacao-Choco Mug Cake

• 1/4 cup Mug Cake Batter
• 1 tsp Navitas Naturals Organic Cacao Powder
• You might want to add a little more Truvia, since Cacao Powder is bitter.  
• Directions:  Pour batter in mug and add Cacao.  Mix with spoon. 

Strawberry Mug Cake

• 1/4 cup Mug Cake Batter 
• 2 Large Strawberries
• Directions:  Blend well and pour in mug. 

Place 1 mug at a time in microwave.  Cook High temperature for 30 seconds at a time, until batter rises.  It depends how mushy and moist you want your mug-cake.  I don't like fully cooked, so I cook mine for about 45 seconds.  Keep an EYE on them! 

Invert mug cake into a plate.  Make sure sides are loose prior to inverting.  

Decorate with any garnish or any #healthy topping. 

#Healthy_MC

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Flor de Jamaica - Un Diurético

Flor de Jamaica, es recomendable para personas que suelen retener líquidos, ya que es diurética, es decir, ayuda a eliminar toxinas atravez de la orina.  NO es para adelgazar, como muchas personas creen.  Ayuda a limpiar los riñones, si sufres de cálculos (arenillas) renales.  NO se debe tomar si sufres de insuficiencia renal.  

Como se usa?

1) Hervir Flor de Jamaica y agregar el liquido de esta a una jarra de agua.  Beber sin azúcar o edulcorante. 

2) Lo mas fácil es, en una taza poner Flor de Jamaica y cubrir con agua.  Meter al horno de microondas por 1.5 minutos.  Agregar el jugo a 1 Litro de agua. Beber sin azúcar o edulcorante

Healthy_MC.

Pumpkin Pie Pancakes

Ingredients:

¼ c Pumpkin Puree (Libbys is a great brand or Organic)

¼ c Oat Flour (blend oats to make flour)

1 Tbls Coconut Flour

2 or (¼ cup) Egg Whites

¼ c Unsweetened Coconut Milk

1 scoop ON Vanilla Cream Whey Protein Powder

1-2 packets Truvia

1 tsp low-sodium Baking Powder

Seasonings:

Pumpkin Spice

Cinnamon

Nutmeg

All Spice

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Instructions:

Mix all dry ingredients in a bowl. 

Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.

Batter has a ticker consistency, not watery.

In a skillet, spray oil or coconut spread on medium heat.

Add ¼ cup batter on skillet and spread batter with spoon to make a rounded pancake. 

Enjoy!

Healthy_MC

#health#healthy #cleaneating #eatclean #healthymeals#healthylife #recipe #food #foodporn #instafood#NPC #exercise #fit #fitness #fitlife #muscle#training #gym #fitspiration #motivation #inspiration#instafitness #instafit #weightlifting #bodybuilding#beastmode #trainhard #focus #dedication

Spicy Chicken Patties

Ingredients: 

1.5 lbs ground Chicken (or Turkey)

1-3 serrano peppers - diced (depends on how Spicy you like)

1/4 cup Cilantro

Garlic

Freshly ground pepper

Celtic Salt

Unrefined Coconut Oil for Cooking

Makes about 4-5  - 4oz patties

Note:  You can make all Turkey or all Chicken! 

Steps: 

1. Mix all ingredients in a large bowl.
2. Season to taste!
3. Make 5oz meatballs about size of palm and flatten them to make each patty.
4. Each patty should weight about 5oz, pre-cooked.  It looses about 1oz in the cooking process.
5. In a skillet, place 1 tsp coconut oil over medium-high heat.
6. Place patty in skillet and cook about 4-5 mins per side. 

Enjoy!

How to get more juice out of a lime/lemon

How to release the juices in limes and make it easier to squeeze.  Roll your hand over the lime a few times (back and forth), as shown in the pic! 

Sabes como sacarle mas jugo a tus limones y sea mas fácil de exprimir? Rueda el limón varias veces, así como en la foto! 

#lime #limon #DietTips #GeniusIdea  #food

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Whole-Grain Dijon Mustard Chicken

Ingredients: 

- Whole Grain Dijon Mustard 

- Garlic Cloves

- Coconut Oil Spray (any baking spray)

- Skinless Chicken Breasts

Instructions: 

1. Preheat oven at 400 degrees F (200 degrees C)
2. Wash chicken breasts well. 
3. Make little cuts on top and bottom to allow ingrediets to penetrate better. 
4. Cut garlic cloves in small pieces.
5. In a bowl, put chicken breast, add garclic cloves and whole-grain dijon mustard.  I added about 3 Tablespoons for 3 chicken breasts.  
6. Mix ingredients well and make sure they get inside the little cuts made.  This will enhance the flavor in chicken while baking. 
7. In cooking sheet spray cocconut oil. and place chicken. 
8. Bake 10 -12 mins per side until well done.

Optional:  I place mine in a closed container after baking to allow the juices to re-incorporate in chicken and this makes my chicken juicier.

The Benefits of Eating Healthy

Healthy food is the medicine to many of our health problems.  Change the way you eat and you will notice the changes in your body and brain.

Many people underestimate the healing power food naturally contains.  It can help alleviate many health problems and restore our bodies internally.   I’ve read stories of people suffering from cardiovascular diseases such as, high cholesterol, hypertension, digestive problems, over-weight, and some even develop Diabetes Type 2.  Once they start eating healthy and change to a healthier lifestyle, they start healing and slowly stop taking many prescribed medications.   My Mom is living proof of this.   She modified the way she cooked and switched to a “clean-eating” diet and her Doctor lowered her hypertension medicine and her cholesterol levels dropped.  

Foods for a healthier you:

• Include dark leafy greens which are rich in  Iron, Magnesium, Potassium, Calcium, Vitamins, K, C, E and in various phytonutrients, which help protect our cells from damage by radicals/oxidants. 
• Meat:  select lean meats such as, chicken, turkey, white fish, or grass-fed beef. 
• Only eat fish 2-3 times per week to avoid Mercury or other metal poisoning. 
• Drink 8 glasses or 3-4L of water daily to keep hydrated (cells need water for proper functioning), to help with digestion, for cleansing/detoxification, and to lose weight. 
• Include healthy fats such as, almonds, Brazilian nuts, avocados, or coconut oil.
• Cook with Extra Virgin Olive Oil or Coconut Oil
• Cooking methods:  steam, bake, grill, broil, and boil (don't boil vegetables as they lose many of their nutrient properties in the boiling process).  Many methods cut down fat, calories and help retain food’s nutrients. 
• User fresh herbs and no-sodium spices (Mrs. Dash) to enhance flavors
• Use Sea Salt, instead of regular table salt.  Limit daily Sodium intake to 3,400mg/day
• Exercise 4-6 times a week, at least 30 mins per day.  Iinclude cardiovascular and strength training exercises. 

Healthy_MC

PUMPKIN OVER-NIGHT OATS

Ingredients

-1/4 cup organic canned Pumpkin puree

-1/4 cup Unsweetened Coconut Milk

-1/4 cup Water

-1/4 cup Gluten Free Rolled Oats (Bob's Red Mill)

-1 T Chia Seeds

-1 packet Truvia

-pumpkin spice

-vanilla extract

Nutritional Information

Servings: 1 Serving Size: 1c Calories: 192.25 cals  Fat: 37.38g  Protein: 7g Carb: 26g 

Instructions

Mix all ingrediets and refrigerate over-night.  Enjoy cold in the morning!  

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PUMPKIN PIE PROTEIN SHAKE

PUMPKIN PIE PROTEIN SHAKE

Ingredients

-¼ cup Pumpkin (chunks or puree)

-¼ cup Unsweetened Silk Coconut Milk

-¼ - ½ cup Water

-¼ cup Gluten-Free Quick Oats

-1 scoop ON Vanilla Cream Protein Powder

-1 Tablespoon Chia Seeds

-1 Packet Truvia

-Cinnamon

-Pumpkin Spice

-Vanilla Extract

-Ice Cubes (optional)

Nutritional Information

TBD

Directions

Put all items in blender, add a few ice cubes and enjoy!  

#Pumpkin #Protein #Shake #NPC #exercise #fit #fitness #fitlife #healthy #health #girlswithmuscle #muscle #training #gymrat #fitspiration #motivation  #inspiration #fitspo #instamood #instadaily #instafit #igers #instagood #bestoftheday #igdaily #weightlifting #bodybuilding #healthylife #beastmode #teamnodaysoff #fitfliential #cleaneating #healthymeals

The Unconventional Way to Tone Your Glutes Using a Seated Leg Press

Single Leg Glute Blaster on Seated Leg Press 

Single Leg Glute Blaster on Seated Leg Press ! I do 4wide, 4 middle & 4 low to target all areas in glutes.  Repeat 4 times (4x16).

Concentrate on pushing with heel and squeezing glutes on top.  Feel the burn! 

Skinny Whole Grain Low-Fat Mozzarella Sticks

Skinny Whole Grain Low-Fat Mozzarella Sticks

 

Ingredients: 

-12 Sticks Frigo® Cheese Heads® Light String Cheese

-1 c Whole Grain Bread Crumbs

-Italian Seasoning

-2 whole eggs, beaten

-1/4 Coconut Flour

-Coconut Oil cooking spray

-Marinara Sauce for dipping (not included in Nutritional Facts)

Nutritional Information: 

Servings: 12 Serving Size: 1 piece Calories: 86.3cals  Fat: 3.4g  Protein: 8.75g Carb: 4.85g 

NOTE: Marinara Sauce is not included in Nutritional Facts

Instructions:

- Unwrap cheese sticks, put in container and place in freezer while you prep the rest.

- In a small bowl, whisk the egg.  Place coconut flour in a plate.  In a separate bowl, place bread crumbs and season with Italian seasoning, mix well.

- Dip sticks in flour, place in beaten egg, coat with crumbs (1^st coat).  Pass one more time by beaten egg and coat with crumbs again (2 coats, optional).

- Once complete, put in freezer for about 1 hour or until they feel frozen. This will help them hold better while baking and prevent the cheese to melt faster.

Baking: 

Pre-heat oven at 400° F. 

Spray baking sheet with Coconut Oil and place cheese sticks.  Spray the tops of the mozzarella sticks with a light coat of Coconut Oil.   Bake for 5 minutes, turn and bake for additional 5 minutes.  Keep an eye on them and check constantly to prevent them from melting!   

SWEET POTATO FRIES

                                      SWEET POTATO FRIES

Ingredients: 

• Sweet Potatos (quantity is optional)
• Coconut Oil spray

Note: some people use seasonings, sea salt and black pepper.  I prefer mine without any seasoning.

Steps: 

• Preheat oven to 450 degrees Fahrenheit.
• Cut Sweet Potatos into lengths of 3 inches and 1/2 or less inches in thickness. 

• Spray cookie sheet with coconut oil spray on bottom. 
• Place sweet potatoes and lightly spray more coconut-oil on top. 
• Place in oven and bake for 15 minutes.  
• Open oven, take them out and flip them. Bake for additional15 minutes. 
• Enjoy!

MANGO-PEACH ICED GREEN TEA

                                MANGO-PEACH ICED GREEN TEA

Ingredients: 

• 1 packet Mango Green Tea
• 1 packet Peach Green Tea
• 1 packet Green Tea
• 1-2 packets Stevia
• Ice

Makes 500 mL drink.

Steps: 

• Add tea bags to 4 oz of water.  Cook in microwave for 2 minutes.

• In a coffee/tea bottle, add the Tea.  Toss tea bags. 

• Add sugar and fill with ice & water. 

• Shake well and enjoy!

 I also put it in my shaker bottle for convenience. 

STEAMED KALE-CHARD

                                          STEAMED KALE-CHARD 

Ingredients: 

1 bunch Red Chard
1 bunch Yellow Chard
2 bunches Cilantro
1 bunch Spinach
3 bunches Kale
2 cloves garlic
1/2 purple onion
unrefined coconut oil for cooking
Makes about 8-10 1-cup servings.

Note:  You can make all Red Chard or regular Green Chard

Steps: 

• Rinse & Cut Chard, Kale & Cilantro into 1/2 inch chunks along its length 

• In a skillet.  Place 1 tsp coconut oil and sautee the onions and garlic for a few minutes until transparent. 

• Add a handful of chard/kale/cilantro/spinach at a time and cover for 4-5 minutes to allow steam to cook it.  Uncover and add more, over.  Do this until complete. 

• Mix all well, turn off heat and uncover.  Enjoy!

TURKEY-CHICKEN ZUCCHINI JALAPEÑO PATTIES

 TURKEY-CHICKEN ZUCCHINI JALAPEÑO PATTIES 

Ingredients: 

• 1.5 lbs ground Turkey
• 1.5 lbs ground Chicken
• 3 cloves garlic
• 1 zucchinni - grated
• 1-2 jalapenos - diced 
• 2 rosemary stems - finely chopped
• 1/2 purple onion - finely diced
• freshly ground pepper
• unrefined coconut oil for cooking

Makes 12 4-oz patties

Note:  You can make all Turkey or all Chicken! 

Steps: 

• Mix all ingredients in a large bowl. 

• In a skillet, place 1 tsp coconut oil over medium heat. 
• Make small meatballs about size of palm and flatten them to make each patty. 

• Place in skillet and cook about 4-5 mins per side.  Enjoy!