A milkshake for under 200 calories?

taste like a milkshake for under 200 calories.

*2 SCOOPS protein-

* 8 0z water

* Ice

* Cinnamon

* 1 tsp Cookie Butter… yummmm be careful with this one

And that’s it! Simple and so nutritious

Directions: IMPORTANT:

PUT IN WATER- FILL ICE TO WATER LINE. Must do this so the thickness of consistency is perfect. Throw in the rest of the ingredients and blend until smooth!! I topped mine with a little fat free whipped cream! Holla! party in my mouth!

 

Questions on any of those ingredients e mail me: ablifestyle3@gmail.com

 

 

Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase 🙂

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

Mountain Climbers– 60

*Dumbbell Russian Twist– 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow– 60

* Dumbbell windmills– 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop– 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

  1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
  2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

Sweet Potato- maple quinuoaaa

This has got to be one of my favorite dishes of all time. It’s sweet, fluffy, and makes you go mmmmm with every bite. If you haven’t figured it out- I have a huge sweet tooth. I feel like I need something sweet after dinner every night to make me feel satisfied before bed. If I don’t, I don’t feel complete when getting in bed. Weird? Ya I know. To be exact I prefer something chocolate paired with peanut butter. duhhhhhh

Haha that’s pretty much my love in that picture. But my staple dessert lately has been oatmeal, 2 tsp chia seeds, with chocolate ( darker the better) and a serving of PB, OR 2 mixed in 😉 I recently tried Krema peanut butter and oh my it’s so good. It’s all natural and has a really good smooth texture that has no salt, sugar, or hydrogenated oil. It’s perfect!

Okay now I am getting off topic. Here is a great recipe that you could use as a dessert or even side dish.  Its vegan and gluten free, dairy free, Yeast free, Corn free! Saaay what! Yep!

First off how amazing is quinoa? 

Great info from 3 Fat Chicks on a diet

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissue.  Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein.

. Dieter’s Dream

Quinoa is a satisfying source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

Def is a staple in my house now. Plus I love the nutty texture!!!

Second up, I love sweet potatoes. They are soft in texture and are smooth on the digestive system.

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight.

4.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.

5. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.

Read more: http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html#ixzz1oOXqLpWP

So this DISH makes for a POWERHOUSE!

Ingredients

1 1/2 cups water

1 cup (dry) quinoa

2 medium sweet potatoes

2 shallots

1/4 cup pure maple syrup

4 tablespoons brown sugar (I OMITTED THIS, BUT YOU CAN ADD FOR MORE SWEETNESS)

2 tablespoons olive oil Salt, to taste

optional: SPRINKLE CINNAMON, OR ANY NUT OF CHOICE

DIRECTIONS:

  1. Bring water to a rolling boil; add quinoa, cover and reduce to low heat.
  2. Puncture sweet potatoes with a fork and microwave for 8 minutes.
  3. Thinly slice the shallots.
  4. In a small pan, warm the olive oil over medium heat. Add the shallots and cook until translucent, stirring often.
  5. Cube the sweet potatoes and stir into the quinoa along with the cooked shallots.
  6. Stir in maple syrup and brown sugar. Add salt to taste and garnish with cinnamon and nuts. Serve warm.

 

 

My <3 day consists of choc0 and Peanut Buttaaa!

yeSSSSSSSSSSS! It is Valentine’s day. What do you all think of this holiday. Well I know- it inspires me to make my 2 favorite things in the world. CHOCOLATE AND PEANUT BUTTER. I def can’t go a day without eating the other. But remember- everything is in moderation and I make sure to fit it in daily calorie allotment. I mean if I had to go a day without the 2-I would not be a HAPPY person. I make a point to always have a nutritious breakfas lunch, and dinner, so I can indulge  little and make my healthy desserts. Well today for VALENTINES DAY

I made my favorite cake- but healthy!!! Try it and let me know what you think 😉

This healthy cake recipe is as rich as any other chocolate peanut butter cake recipe, but it has yogurt and ground flaxseed meal in place of some of the butter and less sugar than most chocolate peanut butter cake recipes. To make this low fat cake recipe even more healthy, use an omega-3 enriched peanut butter, such as Smart Balance. But my all fav is Trader Joe’s

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Ingredients:

  • 1 cup all-purpose  flour
  • 3/4 cup  whole wheat flour
  • 1/2 cup sugar substitute (or less) or can substitute 1/4-1/2 honey
  • 3/4 cup unsweetened cocoa powder
  • 1-1/2 tsp. baking soda
  • 1 tsp. kosher salt
  • 1/4 cup ground flaxseed meal
  • 16 oz. plain yogurt
  • 2 large eggs, lightly beaten- or egg whites= 2 eggs
  • 1 tsp. vanilla
  • 2/3 cup creamy or crunchy peanut butter
  • 2/3 cup mini chocolate chips

Preparation:

    1. Preheat oven to 350 degrees F. Spray a 9 x 13 baking dish with cooking spray.
    1. In a medium bowl, mix flours, sugar, cocoa powder, baking soda and salt. In a large bowl, beat butter, flaxseed meal, yogurt, eggs and vanilla together with an electric mixer. On low speed, add dry ingredients, beating until incorporated. Pour into prepared pan.
    1. Bake 40-45 minutes until a knife inserted in the center comes out clean.
  1. Remove cake from oven and immediately spread peanut butter over top, allowing the heat of the cake to melt the peanut butter into a soft, spreadable frosting. Sprinkle chocolate chips over peanut butter. Using a knife, swirl chocolate chips and peanut butter together. Makes 18 servings of healthy chocolate peanut butter cake.

 

 

10 most nutritional FOODS!!!! **

***The ten most nutritious foods are nutrient dense, meaning they have more nutrients per calorie than other foods. Such foods are often rich in vitamins, minerals and antioxidants that help protect against illness and disease. They are also either low in fat or a source of healthy fats; high in protein, which aids in muscle growth and repair; and high in FIBER, which maintains normal digestive functions-all leading to keep a healthy body for a healthy lifestyle. Start incorporating these into your diets and see how you feel after eating them. Changes are in the drop of your hands. Remember…you use your hands to put what you eat in your mouth..

Salmon

Salmon is considered a super food because it is high in protein, a good source of iron, low in saturated fats and rich in omega-3 fatty acids. Omega-3 fatty acids are essential for a healthy heart and cardiovascular functioning. The American Heart Association recommends consuming fatty fish such as salmon twice a week. A typical 3-oz. serving of Atlantic salmon has 175 calories, 10 g of fat, 0 sugars and 19 g of protein.

Eggs

Eggs are a rich source of vitamins and minerals, including choline, which aids in brain development and memory. They are also high in protein, low in carbohydrates, and contain healthy fats. The yolk contains much of the fat and is also a source of iron. A typical egg has 75 calories, 6 g of protein, no carbohydrates and 5 g of fat. If you are monitoring your fat intake, try including more of the egg whites in your DIET versus the whole egg.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, which play a role in the prevention of heart disease and cancer. It is also a source of vitamins and minerals, such as calcium, iron, potassium and vitamins C and E. A typical large sweet potato has 162 calories, no fat and 6 g of fiber.

Quinoa

Quinoa is a grain alternative to refined, processed breads such as white or wheat bread. It is gluten-free and thus appropriate for people with food allergies or intolerances. Quinoa has more protein than other grains, and is a source of iron, riboflavin and magnesium. Just 1/2 cup of cooked quinoa has 5 g of protein, 5 g of fat and 5 g of dietary fiber.

Yogurt

Yogurt is a rich source of calcium to help strengthen bones. It is also rich in active bacterial cultures that contribute to a healthy digestive system and may help prevent yeast infections. Avoid sugary yogurts with fruit on the bottom, opting for plain varieties instead. Add berries and natural honey to control the amount of added sugar. A typical 1-cup serving of plain, skim-milk yogurt has approximately 140 calories, no of fat, and 14 g of protein.

Beans

Beans are high in dietary fiber and protein, but low-in fat. The fiber in beans helps to keep blood sugar levels steady, keep cravings down and lower overall calorie consumption. Include a variety of dry beans or low-sodium canned varieties in your diet, including navy, black, red, pinto and kidney beans. A typical 1-cup serving of boiled black beans have only 1 g of fat, 15 g of fiber and 15 g of protein.

Blueberries

Blueberries are rich in antioxidants which help to fight free radicals that contribute to illnesses such as cancer. Such antioxidants may also prevent cataracts, glaucoma, heart disease and ulcers. Blueberries are low in calories, have no fat and are low in sugar compared to other fruits such as melons. A 1-cup serving of blueberries has only 84 calories, no fat and 4 g of dietary fiber.

Walnuts

Walnuts are considered a super-food due to its many health benefits including protection against cancer and heart disease, maintaining cognitive function, and providing protection against inflammatory skin diseases such as psoriasis. These nuts are a rich source of omega-3 fatty acids, which is considered a “good” fat. A 1/4-cup serving of walnuts alone provide 90 percent of the daily quota of omega-3s recommended.

Spinach

Spinach is a rich source of vitamin C, calcium and antioxidants that aid in the prevention of disease. It also contains carotenids, which may assist in preventing macular degeneration, poor eyesight that may lead to blindness. Spinach also contains nearly 200 percent of the daily value required of vitamin K, which helps in reducing bone loss.

Oats

Oats are low in fat, and high in dietary fiber which assists in healthy digestion and waste elimination. Heart-healthy oats help keep blood glucose levels even thanks to their low-sugar and high-fiber content. This makes them a healthy grain alternative for diabetics or people who are trying to lose weight. A 100 g serving of raw oats has only 1 g of saturated fat, 11 g of dietary fiber and 17 g of protein.
EAT EAT AWAY!!!!!!!!! and remember to always SMILE 

100 WAYS TO CUT 100 OR MORE CALORIES

100 WAYS TO CUT 100 OR MORE CALORIES

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.
11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.
12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
15. Eat a Lender’s egg bagel instead of a Sara Lee egg bagel.
16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
17. Replace 2 biscuits with 2 dinner rolls.
18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
21. Replace an apple muffin with a high-fiber English muffin.
22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.
26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.
37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
43. Order a sandwich on cracked wheat bread instead of a croissant.
44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
45. Split an apple Danish with a friend rather than eat the entire thing.
46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.
51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.
55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
56. Replace 3 fish sticks with 3 ounces of grilled halibut.
57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.
62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.
63. Cut back on sampling during cooking. The following tastes have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.
66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.
67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
69. Pass on the second helping of mashed potatoes.
70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You’ll save 100 calories per slice.
72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
73. Snack on a papaya instead of a bag of M&Ms.
74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.
76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
78. Replace 2 brownies with 2 fig bars.
79. Eat 2 meatballs instead of 4 with your spaghetti.
80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
82. Replace 1 1/2 tablespoons of I Can’t Believe It’s Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.
83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.
84. Eat 2 Kellogg’s Nutri-Grain bars instead of 2 Kellogg’s Pop-Tarts.
85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.
86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.
87. Eat a turkey sandwich instead of a chicken salad sandwich.
88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.
90. Order your Quarter Pounder without cheese.
91. At Jack in the Box, eat a regular taco instead of a super taco.
92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
94. Order a sandwich with barbecued chicken instead of barbecued pork.
95. Replace 1 cup of corn with 1 cup of carrots.
96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.
97. Have a single scoop of ice cream instead of a double scoop.
98. Replace 2 ounces of corn chips with 2 ounces of SnackWell’s wheat crackers.
99. Eat 1 hot dog at the baseball game instead of 2.
100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

BUILD A HEALTHY MEAL TO BUILD A HEALTHY BODY

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