Saturday, August 22, 2015

Top 20 Foods That Help Gain Muscle and Burn Fat

To build muscle & lose fat, you'll need to consume a balanced diet complete with lean protein, veggies, fruits, complex carbs and healthy fats. Yes, fats. Fat is not what makes you fat, contrary to popular belief and you NEED it in order to build and maintain muscle.  Protein is another key nutrient you need to help aid in fat loss since it has a higher thermic effect than carbs and fats. This means, after consuming it, your metabolism works slightly more efficient, thus leading to more efficient fat loss.  

When you eat healthy fats, your body holds onto less fat.  Eating fats tells your body it's not in starvation mode, it's going to keep getting fat so it can let the fat you have need to store if for the winter!  Fruits and veggies are just necessary as well.  They help you recover from grueling workouts and fuel your muscles so you have steam when you get to the gym.  

Many struggle to consume all of these foods, each day, throughout the day but you really don't have to.  Just choose wisely and add foods to your daily diet that will give you each of these nutrients in the most efficient way! Information is key and knowing WHAT to eat will help you reach your goals much sooner! 

Here's a list of the top 20 foods that help you build muscle and burn fat!

1. Whole Eggs: Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.



4. Berries: Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal or a protein/nutritional shake. 

5. Yogurt: Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries, flax seeds, honey, steel cut oats, fresh fruit, etc.


7. Extra Virgin Olive Oil:  70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better. 

8. Mixed Nuts: Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight. Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars. 

9. Virgin Coconut Oil:   Healthy medium chain fatty acids in coconut oil do not circulate in the bloodstream like other fats.  They are sent directly to the liver and converted into energy versus being stored as fat.  


11. Spinach One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of my many Shakeology recipes with loads of spinach in it! 



14. Oats: Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try having it post workout. 

15. Tomatoes: High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. 

16. Oranges: Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Avoid drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice instead. 

17. Apples: Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits too so go organic when you can. 


19. Water: Your body holds water if you don’t drink enough so, contrary to what you may thin, the MORE you drink the LESS bloated you'll be. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a water filter and try to drink 2 cups of water with each meal, totaling at least 100 oz per day. 


So, to wrap this up... the key is to eat every 3 hours. Try to make a habit of having at least 2 cups water with each meal and reaching 100 ounces each day.  If you can, make a habit of having carbs in the morning or early afternoon only and, when possible, have complex vs simple carbs.  They're used more efficiently by the body and having them earlier in the day will guarantee they're burned off, not stored as F-A-T. And junk food (aka treats) are ok but NOT all the time! 85/15 rule remember! 

Monday, August 17, 2015

Top Health Benefits of Virgin Coconut Oil

  1. Coconut oil is filled with MCT’s (Medium Chain triglycerides) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats…Which help you burn stored fat 
  2. The Lauric Acid in Extra-Virgin Coconut oil kills of fungi and bacteria helping you fight viruses.
  3. Coconut can help kill hunger, without you even knowing (drinking this before you eat  can make you eat less and the fatty acids help reduce your appetite.
  4. The oil can help reduce heart disease by lowering your cholesterol.
  5. It’s also amazing for your hair skin and nails.  Use it daily onyour face to reduce the appearance of fine lines and wrinkles.
  6. The fatty acid also increases brain cells to reduce Alzheimer’s. 
  7. The most dangerous kind of fat is the kind that is in your belly…coconut oil reduces abdominal fat.
  8. This is such an inexpensive, non-dangerous way of burning stored fat, reducing your appetite and increasing your energy! Pair this with a healthy diet, workout and Shakeology and you'll most definitely see results in your physical and emotional well being!
NOT a huge fan of “Drinking” the coconut oil? Try heating it up for a few seconds and making it more liquidy to it goes down smoother OR you can also replace your butter with this as the spread, add into your daily shakes or oatmeal!

Frozen Bananas on a Stick

Super easy summer treat!

👉Peel & freeze banana first! 
👉Then dip in melted chocolate or yogurt. 
👉Then roll in nuts or coconut, or sprinkles. 
👉Then freeze again! 

21 Day Fix Equivalent
2 purples (banana) 1 orange (chocolate) 
and the rest that you roll it in depends on your preference! 

Milk n' Berries Popsicles!

Went to Costco and made these last week!! Yes, there is such a thing as a healthy dessert and healthy popsicles that taste just as good. If not better, than the ice cream man's! 

Fresh fruit, dairy free + refined sugar free! Your kiddos will love 'em!


1 cup Unsweetened Cashew Milk (or milk alternative like almond or coconut)

1 cup Fresh Fruit (blueberries, raspberries & sliced strawberries)

1 Tablespoon Honey

Materials needed:
Ice Pop Mold (for 4 or 6 ice pops)
Wooden Sticks (optional, depending on your mold)


If using wooden sticks try soaking them in water for a few minutes before making the ice pops so they will be able to hold better.

In a blender, blend cashew milk & honey. Wash & prepare any fruit being used. Slice strawberries.

Place a mixture of fruit in each of the ice pop molds. If you try & place it closest to the sides you'll be able to see more of the fruit once the ice pops are removed.

Pour your milk into the mold almost up to the fill line & then place your sticks in the molds. If using a mold that has a lid & wooden sticks, cover molds with lid, allow to freeze for about an hour & then

Gently place sticks in each mold.

Allow to freeze for at least 3 hours before removing!

21 Day Fix Equivalent:
1 blue (milk) 1 purple (berries) 1 gray (honey)

Best chicken meatballs ever!!!

Best chicken meatballs ever!!!

Loaded with vegetables and flavor without salt PLUS an easy recipe.

It's wonderful as finger food as it has a soft but still firm texture, just cut the meatball into finger bites and they're ready to be served. Or enjoy them with pasta, veggies, as an appetizer, etc!

- 1lb ground chicken meat
- 1 tbsp chia seeds (can be omitted)
- 1 kale leaf
- 1/2 red bell pepper
- 1 cup of broccoli
- 1 egg
- 1/2 an onion
- 2 tbsp olive or coconut oil

1. Peel and wash what needs to be washed.

2. Blend the broccoli to broccoli rice and just add the rest of the ingredients and blend very well until it turns into a mass. Try to make sure that all the vegetables are cut as small as possible as it makes the cooking process faster. (Season with paprika and garlic if you want.) Note the vegetables are not cooked before you blend it.

3. Form into mini meatballs or big it's optional. Use a wet spoon to form the meatballs with it helps a lot and is less sticky.

4. Warm the oil in a large pan over medium high heat. Transfer the meatballs to the pan and do not remove it until it browns well on both sides. It's ready when you can easily cut through the meatball.

Freezable ❄️ Make a big batch and freeze and then dinner is ready. If you run out of time to cook dinner, these can save your life!

Tip: you can also bake or steam the meatballs, for young babies I would steam them as they become very soft but very firm and it preserves it's nutrition well by steaming.

Sunday, August 9, 2015

Clean Chocolate Trufflfes? Yes please!

Chocolate? Who said chocolate? Heck who doesn't say chocolate! I love it but I love making it myself more than buying the store bought types. And truffles are especially delicious. Try out this recipe with only 5 ingredients and 10 minute prep time! 
1 Tbsp. coconut oil
½ cup lite coconut milk
½ tsp. pure mint extract (or pure vanilla extract)
⅓ cup unsweetened cocoa
21 Day Fix Count
These would be counted as a treat. For my containers, I measure them with the orange container so whatever fits in there is 1 serving. I also count it as 1 purple for the day because of the sugar in the chocolate and coconut milk.

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 truffle each

Via the Team Beachbody Blog.  Click the link for more recipes and helpful fitness and nutrition tips!

Thursday, August 6, 2015

Become a Runner in 8 Weeks!

If you've been wanting to start running but just don't know how, this 8 week training program will get you off on the right foot. After about 2 months, you should be able to run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, then gradually evolves into more running than walking. 

Once you are able to run 2 miles nonstop, you can continue to increase your running intervals until you're at the distance and pace you want to be at.  Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers (i.e., your cholesterol, blood pressure, and insulin response).

So, don't be intimidated by these programs. The first 2 miles are the hardest you will ever run, even when you're a seasoned runner. I run 5-7 miles most days and have been doing that for 10 years or so. Even now, I have the hardest time during my runs up until mile 3. 

Here are four key points to consider before you begin the 8-Week Program.


2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your phone calendar, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule and make them NON-NEGOTIABLE.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program. Some days you won't want to run. Get out there anyway and do what you can.



Training tip: To fuel up for your workout, have a piece of fruit or protein bar about 2 hours before you leave.  If you regularly workout and do fasted cardio, have some pre-workout and at least part of a bar. An hour later, drink 8 ounces of water to help keep you fully hydrated during your run. 


Training tip: Always walk 2 to 3 minutes for a warm up before you begin your workout, and walk another 2 to 3 minutes as a cool down afterward. Don't stretch before running when your muscles are tight. Save it for after your workout when your muscles are already warm and follow up with more stretching in the evening.


Training tip: Breathing is KEY when it comes to running endurance.  Breath in through your nose and out through your mouth and keep this consistent through your run. You'll avoid losing your breath and it helps with cramps as well.


Training tip: When it's hot out, run in the early morning or late evening if you can.  The heat and humidity will dehydrate you faster and make you more lethargic so don't be disappointed if you run a lot slower and walk more on hotter days.


 Training tip: On occasion, skip running/walking and do a different type of workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, swim, lift weights, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.


Training tip: Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables such as kale or spinach are another great calcium source.




Training tip: If you can help it depending on the city or area you live in, try not to do your workouts on a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Ideally, try to run on greenbelts, parks, on bike trails, around reservoirs, etc. 

Like the saying goes, "Success may come quickly to you as a beginning runner, but the race is never won. Run for life."

Via Runner's World 

Vanilla Protein Pancakes!

It's what's for breakfast! If you haven't tried these, you NEED to. You all know I'm a HUGE fan of chocolate shakeology but not such a big fan of vanilla in a smoothie. In pancakes however it's DELISH! Give this recipe a shot!

➡4 Scoops or 4 packets of Vanilla Shakeology
➡4 tbsp. of Vanilla Almond Milk
➡2 Egg Whites
➡2 Egg
➡1/2 Cup of Steel Cut Oats
➡2 Tsp. of Vanilla Extract
➡1 Tsp. of Ground Cinnamon
➡4 Tsp. of Baking Powder
➡2 Medium Bananas

Combine all the above ingredients in a mixing bowl with a fork, mash the bananas a bit. Pour onto a pancake griddle or skillet as usual. Cook medium/high heat, flipping often. You will need to “smash” the pancakes with your spatula every other flip to make sure they are cooking through.

21 Day Fix Container Count
1 yellow, 1 red, 1 purple

Sunday, August 2, 2015

Campfire Pizza!

Ok so this one isn't so "healthy" per say because we bought the premade Pillsbury pizza crust but it's deliscious and convenient and if you want to, you can make it healthy! This was my hubby's first shot at it when we went camping last and he wanted to do it "his" way. Next time, it'll be topped with tomato slices, parsley, roasted veggies and grilled chicken.  THAT will be delicious so stay tuned. In the meantime, enjoy the "manly" version of Camping Pizza!! And yes, I indulged in a piece and counted as that 15% worth of treats I deserve and work hard for!

Chicken, Portobello & Argentine Chorizo Pizza on the grill!
1 package of Pillsbury pizza crust (chopped)
1 grilled argentine chorizo (chopped)
1 grilled chicken breast (chopped)
1 grilled portobello mushroom (chopped)
1 cup shredded cheese of choice
1 cup pizza sauce (no sugar added)

Brush some olive oil on the grill after it's warm. Try to make the flame as low as possible. Spread the pizza crust on the grill, brush some olive oil on it and cook for a few minutes with the grill open Then spread the sauce on top, add the cheese and chorizo, chicken and portobello.  Continue cooking at a low flame with the grill closed, checking it periodically and checking the bottom of the crust too. Once it's done, remove, slice and ENJOY! If you give it a shot, let me know how it goes and how you make it.  Toppings for it are endless!!  21 Day Fix container count is 1 yellow (crust), 1 blue (cheese), 1 green (portobellos), 1 orange (olive oil), 1 red (chorizo & chicken) & count 1 purple (pizza sauce) since it's got sugar in it like a piece of fruit would. Now...this isn't an every day meal on the fix but NOTHING is excluded on it and can definitely be enjoyed as a treat!

Baked Zucchini Chips

Afternoon snacktime for the kiddos and I! Sliced zucchini squash. Easy to make, clean and a hit with the fambam!

Slice 'em thin, toss in a teenie weenie bit of coconut or olive oil and sprinkle with your fave seasoning! Bake at 375-400 until they're golden, let cool & enjoy!
21 Day Fix Friendly!  1 Green and 1 orange if you add olive or coconut oil!

Low Carb Finger Foods that Double as Kid Food Too!

What do you think? Finger foods, kid snacks or both? I say both PLUS a nice little snack to enjoy by the pool, after school or for a light lunch!

Turkey roll ups! One of my fave snacks or little party appetizers! So simple to make, clean, low carb and of course healthy too!   Fresh spinach leaves rolled up in deli sliced turkey with a your favorite cheese. You can enjoy them plain or dipped in your fave sauce. One of my kids' favorites is honey mustard or a Greek yogurt dill sauce!

SO easy and SO yummy! Breadless mini sandwiches. Perfect for kiddos or adults and a cute idea for party appetizers too! Cucumber, turkey breast, ham or roast beef, slice of tomato and your fave cheese.  Keep them together with cute toothpicks and you're set!

Pears, Bananas, Peanut Butter & Chocolate Oh My!!

You must try these sweet, clean, healthy treats next time you want dessert! Perfect to take care of your cravings too!   Enjoy them with the kids as an afternoon snack or as an after dinner sweet treat!

Chocolate PB Bananas

Chocolate Dipped PB Bananas! Slice 'em, spread some PB on 'em & dip 'em in every girl's favorite.....Chocolate! 21 Day Fix friendly too!!  1 purple & 1 orange.  The orange is the chocolate and it's OK to have 1-2x a week! So enjoy it!

Baked Cinnamon Pears!

Drizzle half a pear with honey, cinnamon and top with walnuts.
Bake at 350 temp for 30 minutes.  You can pair it with plain (or vanilla) Greek or frozen yogurt!
21 Day Fix Friendly!  2 purples (honey & pair) and 1 blue (walnuts).  Add 1 red if you have Greek yogurt.

Coconut Mango Chia Pudding

Dreamy creamy chia pudding! If you haven't tried this yet, you need to jump on the chia wagon.  Share with the kiddos too! It's kid friendly and husband approved too!! All recipes here are!

Coco  Mango  Chia  Pudding
[ 2 servings ]
➡1/2 cup chia seeds
➡1 1/2 cup unsweetened coconut milk (or milk of choice)
➡2 tbsp maple syrup
Fresh mango cut in chunks and shredded coconut (or anything you'd like!)

In a bowl, mix the coconut milk, chia seeds, and maple syrup until well combined and set aside at room temp for half hour.

After half hour, mix the ingredients once more and store in the fridge for a few hours or overnight in an airtight container.

Once you're ready to serve, divide into two cups/bowls, layer with mango and shredded coconut and enjoy chilled!

If you're following the 21 Day Fix, it equals 1 1/2 purple (mango, coconut & maple syrup) & 1 blue.

Cinnamon Apple Chips

Apple chips! Perfect sweet & crunchy snack! You don't have to core the apple.  The seeds fall right off if you slice your apple thinly,  horizontally.
Arrange them on a baking sheet, bake at a low temperature until crispy & enjoy! Sprinkle some cinnamon on top for a little extra flavor! If you have a mandolin slicer, you can use that to make them super thin but I prefer a knife.  The slicer has to be VERY sharp and of great quality to get the thickness right! If you're following the 21 Day Fix, and you SHOULD be, it's 1 purple!

Green Hummus & Veggies

For all of you hummus lovers! Here's a way to enjoy a little more variety with it and a totally different yummy taste!

Green Hummus & veggies!

1 cup – hummus
1 cup – edamame
4 medium – carrot
1 medium – cucumber w/ peel
Blend hummus with shelled edamame in a blender or food processor.
Slice carrots and cucumber into sticks; serve with hummus.
If you're following the 21 Day Fix, it equals 1 blue & 1 green per serving.

Coconut Yogurt Nuttydoodle


Mason Jar Green Salad

Great idea for a meal on the go & makes meal prepping so much easier! If you take your lunch to work, these are easy to make ahead and keep in the fridge without taking up too much room too!

These are the layers bottom to top:
1. Vinaigrette & lemon juice
2. Baby Heirloom Tomatoes
3. Cucumbers
4. Carrots
5. Corn
6. Red Bell Peppers
7. Two hard boiled eggs
8. Arugula
If I have grilled chicken prepped I add that instead of egg to mix it up!
Fix Containers: 1/2 yellow, 1 red, 1 green

Baked Chicken with Sundried Tomato

Baked chicken with sundried tomato, onion & basil.  A fave dinner recipe that takes very little prep and makes for great left overs!

➡Preheat oven to 375 degrees
➡Coat pan with olive oil spray
➡Add chicken breast.
➡Cover in sundried tomatoes, onion, basil, & no salt seasoning of choice.
➡Add a little of olive oil if desired
➡Cover with foil and bake at 375 for 20 min
➡Remove foil and bake for another 15 min or until chicken is fully cooked

21 Day Fix Containers
1 red, 1 orange & about 1/2 purple.

Quinoa Pizza Bites

Happy Sunday!!! What are YOU having for breakfast? We are giving these Quinoa pizza bites, a delish 21 Day Fix recipe a try! These are great for kids or adults for breakfast, lunch or a mid-day snack! Great little brunch recipe too!  Easy to make, bite size and family friendly! What more could you want?

I make a LOT at once to keep handy.  Below is about 1 serving so modify it to make more and play with it according to how much cheese, quinoa, etc you want in them. And don't be afraid to add veggies too!

Quinoa Pizza Bites
▶️ 1 cup cooked red quinoa
▶️ 4 eggs
▶️ 1/2 cup finely chopped onion
▶️ 1/2 cup shredded mozzarella
▶️ 2 tsp minced garlic
▶️ 1/2 cup fresh basil chopped
▶️ Handful of pepperoni chopped
▶️ 1/2 tsp salt
▶️ 1 tsp dried oregano
▶️ Pizza sauce (dipping no sugar added)

1. Preheat oven to 350 degrees
2. Mix all ingredients together except the pizza sauce. Spray a mini muffin pan with olive oil or coconut oil spray.
3. Evenly distribute the mixture into the mini muffin pan. Bake at 350 degrees for 15-20 minutes
4. Serve and enjoy!

21 Day Fix Container Count
1 red (egg & pepperoni) 1 yellow (quinoa) 1 blue (cheese) 1 purple (if you dip in pizza sauce since it has sugars in it from the tomato paste)