Chips!!!

Chips, Nachos, Salsa, Guacamole, basically I am a sucker for anything mexican especially tortilla chips! Honestly a giant plate of nachos is usually my treat meal once a week I have no idea what it is about them but they are just so addicting so needless to say I was pleased when figured out how to make my own "clean" version at home!

I say "clean" because I use these carb chopper tortilla, (1 tortilla is only 70 calories and 6 carbs and 4 grams of protein!) Im a sucker for low carb and protein rich foods, so I bought them and they are actually quite tasty! 

So for the chips its actually quite easy! 

Chips:

4 and 1/2 Carb chopper tortillas

Cooking spray (pam)

Chili Powder

Simply heat the oven the 350 degrees, cut the tortillas into 8ths place on a baking sheet. Then lightly spray with oil and sprinkle with what ever seasoning you want, I just used chili powder. Cook for about 12 minutes rotating the baking sheep half way through and your done! 

Now for my dip today! I made Shrimp and Salmon Ceviche, quite tasty and so nutritious and filled with protein. 

Shrimp and Salmon Ceviche

2 Servings cooked baby shrimp (2 cups) chopped

1 Can Chicken of the sea Salmon (use the juice)

2 cups chopped cucumber

1 chopped tomato

1/2 Cup Chopped red onion

1 Serano chili pepper

1 Tbsp Garlic

Handful of cilantro

Juice of 1 lime

Seasoning to taste (chili flakes, garlic powder, onion powder)

Mix everything together and let set for an hour its that simple! 

This recipe makes 3 servings ( 1/3 of the Ceviche, 12 chips and then I topped it with half a small avocado)

Macronutrient Breakdown for everything together! 

319 Calories

14.6 G fat

22.1 G Carbs

28.5 G Protein

Workout routine 3/25- 3/31

Workouts workouts and more workouts! So with this week being spring break and myself being out of town I ended up switching up my off day which in turn is gonna work out much better for the remainder of the year. Cause lets face it monday already sucks and sometimes its a struggle to get anywhere let alone to gym so monday is now my new off day! So here was this weeks workouts!

Monday: Off

Tuesday: I got back from Napa and wanted to burn a little of the wine a drank off (I know logically I dont think it works that way but o well)

• 60 min treadmill (20 min at 7.0, walk 5 min at 4.0, repeat) finish with 10 minutes of running backwards walking and or side shuffle (I usually do 1 min forward, 1 min side, 2 min back, 1 min side all at a 4.0 and repeat twice for 10 minutes)
• Killer quad extensions: 
• 6 extensions at 6 rep max (1 second up 4 seconds down)
• 12 extensions at 12 rep max (1 second up 2 seconds down)
• 24 extensions at 24 rep max (1 second up 1 second down) 
• No rests between sets and 2 minute rest at end and repeat
• Inner and Outer thigh machine 4x 20

Wednesday: Arm and shoulder day

• 10 min warmup on stepper at 80
• 4 Sets of 12/ 12/ 15/15
• Hammer Curls with Tricep Single Arm overhead extension
• Front raises with Tricep dips with plate on legs
• Isolation Bicep curls with Lateral Raises
• Tricep Kickbacks with Bicep shoulder rotations with overhead press
• incorporate 300 squats through workout 
• 10 min cooldown on treadmill at 15% 2.5 

Thursday: Back and Ab Day

• 10 min warm up on the stepper at 80 spm
• Subsets 4 x 12
• Lat Pull Down and Straight Arm Pull Downs
• Cable Reverse Flys and Plate Front Raises
• Single Leg Dead Lifts and Straight leg dead lifts
• Back Extensions slow (4 x 20)
• 250 Squats incorporated throughout the workout
• Standing plate Ab side crunches (4 x 25)
• Cable Ab Twists (4 x 15)
• Leg Raises on bench (4 x 25)
• Back extension Ab crunches (4 x 20)
• 10 min cool down walk at 15% 2.5 

Saturday: Usually my cardio day but im gonna start incorporating some more cross fit inspired workouts in:

• 30 min stepper (5 min at 80, 5 min at 140 repeat 3 times) 
• When at 80 try to go hands free, and at 140 you need to hands to maintain balance but try to take most of the weight off)
• 15 body rows on TRX, 15 pushups 1000 meter row on machine (level 8), 12 rows 12 pushups 1000 meter row, 9 rows 9 push ups 1000 meter row.
• No breaks as fast as you can do it
• 15 bicep curls 15 tricep extensions, 12 bicep curls 12 tricep extensions, 9 bicep curls 9 tricep extensions
• Weight should be difficult to get the 15th one done, as fast as possible no rest. 
• 15 cable reverse flys 15 barbell overhead press....
• Same as before

Sunday: Chest and Abs day

• 15 minute warm up on stepper at 80
• All exercises were 15 12 9 subsets as fast as possible with 50 body weight air squats at the end with a minute rest and then another time through
• Incline chest press subsetted with standing plate ab bends
• Chest flys with weight leg raises on bench 
• Cable chest flys with cable ab twists
• Pushups with vertical ab leg raises 
• Should complete 400 squats by the end
• 10 min incline cool down walk at 15% 3.0 pace

Spinach Protein Pancakes

I attempted to make protein pancakes for the 1st time and although I managed to set my fire alarm off they were actually good even though they were green and packed with spinach! I know sounds crazy but you cant taste the spinach at all all it does is make them a fun color perfect for St pattys day when I had them! 

Spinach Protein Pancakes:

1/3 C oats

2/3 C Egg whites

1 C fresh spinach

1/2 small banana (chopped)

2 T nonfat plain greek yogurt

1 T unsweetened almond milk

1 t cinnamon

1 t vanilla extract

Mix everything together in a blender (batter will be runny) Then on a hot pan pour your batter into pancakes. Pour a little bit let cook then add a little more to make them fluffy. Cook for about 2 minutes on each side. I then topped mine with a little more greek yogurt mixed with cinnamon and some walden farms pancake sauce :) 

Yummy yummy in my tummy! 

Macronutrients:

275 calories

33 G Protein

30 G carbs

1 G fat

Zucchini Noodle Pasta

I get inspiration from lots of people on different recipes to try all the time, some I copy exactly and others I switch up a bit! This great idea came from http://megameows.tumblr.com This girl has amazing food and health ideas that people should try! These zucchini Noodles are a great alternative to people trying to eat healthy and limit there carbs but quite similar to some of our ultimate loves pasta haha.

I cant lie after the first time trying this I literally fell in love and made it 3 more times that week!

Zucchini Noodle Pasta:

1 Large Zucchinni

2 Cups Spinach

1/8 C finely chopped Red onion

1 Clove Garlic Finely chopped

Any source of protein (I used Shrimp)- make sure its already cooked

1/4 C Non Fat Mozerella 

Pepper, onion powder, and red chili flakes to taste

Using a peeler, peel the zucchinni till you get to the seeds (the peels are your noodles). Then heat a medium size pan with a little EVOO spray  and sautee the red onion and finely chopped garlic, after about 3 min add in shrimp or whatever other protein source you desire just to warm it up. Add seasonings to taste and then add zucchini noodles. Cover with a lid and let warm for about 3 min then top with cheese and let melt for an additional 2 min. And your finished! 

Sweet Potato Fries and Roasted Asparagus and Brussels Sprouts

So I am recently addicted to sweet potatoes have literally tried them like 5 different ways and cant get enough so I attempted to make my own fries yesterday for lunch (because its spring break and I have the time!) Im not gonna lie they are not your typically super duper crispy fries but they were delicious still! 

Recipe: Sweet potato Fries

1-2 Sweet Potatoes (depending on how many fries you want) 

Cinnamon

Chili powder

EVOO spray

Set the oven to 350, wash your sweet potatoes making sure to scrub all the dirt off. Cut your potatoes into thick chunks about half an inch by half an inch. lay out your sweet potatoes on a cooking sheet and spray with EVOO and sprinkle cinnamon and chili powder on them. Mix together and repeat. then place in the oven for about 30 min. moving the sweet potatoes every 10 min. I then turned up the heat to 425 for an additional 15 min to get them a little crispier! 

Thats it! 

My also new favorite veggie is brussels sprouts! I have no idea how I lived without them for so many years! They are delicious and roasting them brings out a great flavor! 

Recipe:Roasted Asparagus and Brussels Sprouts: 

1 bag of brussel sprouts

1 bundle of asparagus

1.5 TB chopped garlic

EVOO spray

Mrs Dash original Seasoning 

Set oven the 350, Wash veggies, and chop (I chop the asparagus into thirds and the brussels in half. Cover with EVOO garlic and Mrs dash seasoning. I also add a little salt and paper. Mix with hands and spread on a cooking sheet. Again cook for 30 min shaking tray every 10 min and turn up the heat for an additional 15 minutes to 425. 

Both these are great along side some chicken or fish! Enjoy your eating clean recipes!!!

Apple Pie Ice Cream

Literally just created the best tasting ice cream I think I have ever made! OMG I have no shame in admitting that I licked the bowl clean just because I wanted to enjoy all of it! I typically make my protein ice cream and or mug cake every night right before I go to bed so my muscles can keep repairing themselves. That whole thing about not eating past 7 or 8 well I don't follow that at all and here is why:

I workout and I workout hard, My body needs food to build itself and recover. If the last time I were to eat was at say 6:30 (dinner time), I would not eat again until 6:30 the next morning. 12 hours without food and your body goes into starvation mode and according to what I have read if you don't have enough fuel in your system you body can start to attack the protein source aka your muscles! Eeeeeks I sure dont want that happening! Sleep is the time for my muscles to recover and grow so they still need fuel! Any source of protein is great for that because it releases slowing throughout the night. Specifically Casein protein powder is designed to release slowly so your body can continue to feed off of it while you sleep!

Anyways here is the recipe for my apple pie ice cream: 

1/2 Scoop Cellucor Cinnamon Swirl Protein Powder

1/3 C Nonfat Cottage Cheese

1/3 C Nonfat Plain Greek Yogurt

Sprinkle of Cinnamon

1 Tsp Vanilla 

Mix all these ingredients together and freeze for about 2-3 hours. 

Then top with:

4 slices of an apple (chopped up)

2 tsp corn starch

1 stevia packet

1 tsp Cinnamon 

1 Tb water

Mix all these ingredients in a plastic bag and microwave for 45 seconds. 

Finally I topped mine with cinnamon swirl Peanut Butter (basically the best peanut butter ever created). 

Thats it just indulge and enjoy!!! 

Approximate Macros: 

For Ice Cream alone: 

158 Calories

.8 G Fat

8.5 G Carbs

27.8 G Protein

With everything else added:

258 Calories

6.3 G Fat

20.5 G Carbs

31.8 G Protein 

Green Protein Smoothie

So lets face it, after a very long couple months of not drinking I finally went out with my best friend and well I am feeling the effects this morning well afternoon as well! But hey thats life sometimes and sometimes the ultimate girls nights are worth it even if your body and stomach kind of sort of hate you the next day.

Yes that would be us double fisting (Not our smartest move but definitely a fun night out at Carrie Underwood in Vegas!)

I used to be the one who would wake up hung over and immediately go get that greasy food, but I now know that does not help the situation in the long run! So instead I fueled up with this delicious Green Protein smoothie instead and already I am starting to feel better! 

Yes it could partially be "the placebo effect" going on in my head, but if it works it works! 

So here is the recipe for my Green Smoothie:

1 Scoop Peanut Butter Marshmallow Whey

1 Frozen Banana (cut up)

2 Cups fresh Spinach

1/2 C unsweetened Almond Milk

a Handful of ice Cubs

Macronutrients:
254 Calories
28 Grams of Protein
24 Grams of Carbs
3 Grams of Fat

Dont worry the green color is the only thing that would every make you suspect there is spinach in there, you cant taste it at all! I promise you that, just some solid protein, fresh fruits and good sources of carbohydrates to help your body recover after a night of drinking :) and now hopefully off to the gym to sweat out the remaining alcohol in my system!

Have a wonderful start to your march!!!