Typical What I Eat In a Day/Exercise Plan!

Next post: Detailed daily workouts!

I always get people asking me, ” like what do you actually eat, is it just lettuce!?”. Or another good one, “like you probably eat like 1 crumb a day”. WELL TODAY I WILL TELL YOU MY SECRETS THAT ARE NOT REALLY SECRETS. My diet is around 95% clean. I drink my water, I eat my breakfast, and I eat my dark chocolate. My diet consists of around 30-35% Carbs 40-45% protein and around 30-35% fat. I try to aim for 2-2.5L of water and approx. 25g of fiber to keep everything running smoothly. These are set towards my body type, and my fitness goals. I don’t advise ANYONE to try and replicate ANYONES diet because we are all different. This post is purely for inspiration. I eat  healthy not because i dont want to get fat, but because i dont like the way i feel when i eat things like oily  pizza, or donuts. I dont like feeling bloated, tired, unmotivated and just bad about myself. I eat to fuel my body so it can help me to become a better person not only physically but mentally.

*I don’t claim to be the fittest, healthiest person on this planet, but I strive for balance not perfection!*

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A typical day for my includes 3-4 meals daily, and I usually like to workout 5-6 times a week alternating between HIIT, Cardio and Strength. My workouts consist usually of 50 min HIIT sessions, 60 min cardio sessions or on strength days 15 min cardio warm-up and 45 min weights with a 5 min stretch. A week of workouts will be posted next on my blog!

7:30- Breakfast

Breakfasts are a must for me. I cannot go a morning without breakfast as it helps me eat less throughout the day, and not crave carbs or sugar  as insulin levels dont drop do to the lack of food in my stomach. *Science rulesssss*

Options #1.  Egg whites + 1 whole egg, spinach, red bell pepper with a rice cake topped w/almond butter and sugar-free jam.

Option #2. Two rice cakes topped with peanut-butter ( natural not that Kraft Crap) , a banana and topped with chia seeds, or hemp seeds and some maple syrup or honey. ( Again, dont you dare disgrace this planet and use aunt jamima or anything other than : maple syrup as the only ingredient)

Option #3. Over night oats * i have a previous blog on it so check that out*

Option #4. Smoothie bowls/Acai Bowls * Check previous blog post*

11:00- Lunch

I always make sure my lunches are packed with at least 20-25g of protein whether that’s animal or plant protein keeping me full throughout the afternoon. I like to pair it with some kind of healthy fat and a vegetable.

Option #1- Spinach w/ half 1 mashed avo and a can of tuna. The avocado acts as a great substitute for salad dressing.

Option #2.- Mixed greens with cherry tomatoes, cucumber, onion, pepper, mixed nuts and seeds, chicken breast and a dressing of olive oil + apple cider vinigar. – stay FAR AWAY from pre-made dressings as they are PACKED with sugar and chemicals.

Option#3.- Beans + Corn salad with mixed vegetables great for adding into wraps with some guac, on top of salads, or just alone. Recipe coming soon!

Option#4- Lentils, or quinoa with brown rice mixed with some type of vegetable.

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2:00-4:00-Mid-day snack or Pre-Workout 

I usually like to keep this snack pretty light, mostly consisting of fast acting carbs that I can digest quickly before I workout.

Option #1-Rice cake 1/banana

Option#2= Berry smoothie w/almond milk and flax seeds.

Option#3.-Apple with amond butter

Option#4-Toast with mashed avo, hemp seeds and olive oil.

6-8-Dinner

Usually my mom cooks all of my meals and they consist of some type of protein ( Chicken, Lentils, Quinoa, Beef,) with a salad, and a side of vegetables ( broccoli, tomato and cucumber salad, roasted sweet potatos, or a baked vegetable like quash, eggplant or zuchinni).

I usually dont snack at night as i can only sleep when i have my food digested or else it gets uncomfortable but if i do have something I love to have:

-Orange Pekoe tea w/almond milk and honey

-3-4 squares of Lindt 70% dark chocolate

-Cut up apple with almond butter

I hope you found this some-what interesting and it gave you some inspiration on how to get healthier habits or meal ideas. As you can maybe tell i haven’t included any dairy because I dont include dairy in my diet for economical and personal reasons. I make sure to eat this way EVERY DAY because going HAM on the weekends and eating salads mon-fri is not going to make real changes. REMEMBER, 70-80% DIET, 20-30% EXCERSIE! So as much as i like to workout, I do it to feel good and to manage my stress levels as well as gain lean muscle!

Please enter your email and get updates every-time I post something new! XOXO- Erica

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Easy, Sweet Potato Quinoa Salad with Spinach! – Whole Foods Inspired

Whole Foods is one of my favorite places to be, ever. Every time i walk into that store i just feel in my element surrounded by all the healthy fruits, vegetables, juices and snacks! I love to go in weekly to see what new products they have, and the sales they offer. The other day, i had an extra half hour before my shift at work started, so i stopped into whole foods to pick up a snack before work. I usually pick up a oragnic protein bar, or a juice, but not having lunch i decided to pick up something hearty-er. What I picked up was a delicious quinoa salad with shaved almonds, kale and my favorite vegetable- sweet potato!

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I knew as soon as i tried it that i had to get the recipe to post on my blog  because it was just THAT good. Such clean, simple ingredients used to make this incredibly flavorful and delicious salad, which is usually what i gravitate towards when faced with many food options. I talked to the lady in the back who made the salad and she gave me the recipe, so thank you whole foods lady! I altered the recipe slightly and switched out the kale for spinach, and i added dried cranberries for another depth of flavor, color and texture but feel free to opt-out if you’d like! This recipe is PERFECT to make in the beginning of the week and have an already made side or salad topper to use throughout the week!

You will need:

  • Salad
  • 2c. Quinoa
  • 4c. Water
  • 1 ½ lb Sweet potato (approx. 1 very large or 2 small)
  • 2 tbsp. Olive Oil Salt & Pepper to taste
  • ½ c. Slivered almonds,
  • toasted ½ bunch Spinach,
  • shredded 3 Green onions, sliced
  • 1/4-1/2 cup of dried cranberries
  • Dressing
  • 1/4 c. White wine vinegar (or less to taste)
  • 2 tbsp. Sesame Oil
  • 1/4 c. Honey
  • 1/4 c. Tamari Sauce
  • 1 tbsp. Minced Ginger
  • 1/4 can Orange juice concentrate

Directions:

Bring water to boil. Thoroughly rinse quinoa in sieve. Add to boiling water and return to boil. Cover and simmer for 15 minutes or until water has been totally absorbed. Stir. Cool. Spoon into a large bowl. Preheat oven to 325.  Peel and dice (small pieces) sweet potato and toss with salt, pepper and oil. Spread on baking sheet. Bake for approx. 10-15 minutes until potato is cooked but not mushy. Cool.  Spread almonds on baking sheet. Bake for 8-10 minutes until lightly toasted. Cool. Clean spinach, dry thoroughly, and shred (chop into very small pieces). Slice green onions on the bias.  Add sweet potato, almonds, spinach and green onions and cranberries to quinoa.  Mix up dressing.  Toss dressing with above quinoa mixture. Season. Refrigerate. Salivate. Enjoy!

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Banana, Almond, Chocolate Cake – Healthy + Gluten free

This cake is perfect for birthdays, parties, or if your craving something sweet! This thick, decadent cake is perfect sandwiched between a layer of fresh almond butter or warmed with some stewed berries! The cappuccino ganache is the right amount of sweetness and doesn’t overpower the simplicity of the cake. Tried and perfected, this cake is MUST have!

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 This cake is like a chocolate version of a banana bread. Thick, moist and even BETTER the next day. It is naturally dairy-free but not egg free, although you may substitute the eggs with a flax or chia egg to make it completely vegan. It holds up very well in the fridge and has a rich-bitterness to it with the use of the dark chocolate.

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Difficulty: Moderate Time: 30-40 minutes Serves: 9-10

You will Need:

  • 2 cups almond flour
  • 6 tbsp unsweetened cocoa powder
  • 1 tsp baking powder
  • sea salt
  • 2 eggs
  • 2 Large bananas (3 small)
  • 1/4 cup applesauce
  • 1/3 cup oil
  • 1/2 maple-syrup or honey

Directions:

Pre-heat oven to 180 degrees C/356 degrees F. Add almond flour,cocoa powder, baking powder and sea salt to a mixing bowl and set aside. Break two eggs into a smaller bowl and whisk them for a minute.Mash banana and add maple syrup and oil until it is all combined.Add the wet ingredients to the dry, and mix until everything is thoroughly combined. Grease a small/medium cake pan with coconut oil. Pour the batter and bake for about 45 minutes. Remove the cake from the oven and allow to cool completely before taking it out of the pan and adding the ganache. Serve with fresh/ or stewed berries and coconut yogurt, whip-cream or peanut butter! MHMMMMMM!!

Cappuccino Ganache:

You will need:

  • 3 oz of 70% dark chocolate
  • 2 shots of espresso
  • 4-5 tbsp of milk ( plant based or dairy)

Directions:

Chop the chocolate into a bowl and pour the hot espresso over it to melt the chocolate stirring quickly to distribute the heat. Add the milk and stir until it is completely smooth! Put it into the fridge until it reaches a thick-icing like consistency. You can always re-heat it if it becomes to thick.

Enjoy and subscribe to support me!

Recipe/photo inspiration: The Green Kitchen

The Perfect Acai Bowl! (Smoothie Bowl)

A-cai…A-ky-i….Ac-ai…..i still don’t know the right way to pronounce it but i sure know how to make it!

What is an Acai Bowl anyways? An acai bowl is a dish eaten usually for breakfast that has the consistency of ice-cream and to be honest tastes better than ice cream, and yes, its completely healthy! Acai bowls are essentially a thick smoothie that is poured into a bowl and eaten with a spoon instead of being drank. One of the reasons im completely OBSESSED with smoothie bowls is because there are endless amounts of toppings you can put on it, and im going to show you a couple of my all-time favorites!
acai bowl Why should i be eating Acai Bowls anyways?! ( I mean, besides the ARTSY Instagram pic that is to be taken afterwards). Well, Acai berries contain antioxidants, fiber and heart-healthy fats. They may have more antioxidant content than other commonly eaten berries, such as cranberries, blueberries and strawberries. They are a great start to your day! Lets get to the recipe!

Difficulty: Easy    Time: 5 Minuites    Serves: 1

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You will need:

  • 1 Frozen Banana
  • 1 Unsweetened Acai Packet ( can be found at health food store/whole foods)
  • *IF YOU CANNOT FIND ACAI THEN USE 1 CUP FROZEN MIXED BERRIES*
  • 3/4-1 cup of non-dairy milk ( almond,coconut,soy)
  • Toppings of choice: (Coconut Shreds, Granola,Buckinis, Fresh Fruit, Nuts, Seeds,Almond Butter, Peanut Butter, Molasis, Oats, hemp seeds, chia seeds)

Directions:

Blend your frozen banana, Acai/mixed berries and milk until you get the desired consistency ( it should resemble frozen yogurt). You may need to stop the blending process and mix contents with a spoon to assist the blender. Once you have your base then transfer to a bowl and top with whatever your heart desires! But be quick as it can melt fast! * depends on how frozen your fruit is*.

My Fav Combos:

PB Acai: Base, Peanut butter drizzle * peanut butter mixed with a little water to thin it out* , Granola, Chia Seeds.

Berry Acai: Base, Fresh strawberries, blueberries and banana, chia seeds and almond butter.

Tropical Acai: Base, coconut shavings, cashews, hemp seeds, and mango/pineapple.

ENJOY! Please subscribe and enter your email to receive an email every time i post a new recipe! See you next time, and stay healthy!

Gluten-Free Buckwheat Pancakes

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Hello beautiful people of the internet. To make-up for my absence on this blog i have decided to share with you the tasty, addicting and very healthy (of course) Buckwheat Pancakes! Although buckwheat pancakes aren’t the prettiest pancakes on the block,  they make up for their humble appearance with their delicious flavor and texture.

Why Buckwheat?

-Buckwheat starch is a great energy source

-Buckwheat protein shows to lower blood glucose

-Provides prebiotic-like benefits + produces lower GI responsebuckwheat groats + flour1

In addition to the many healthy benefits, thanks to the buckwheat flour, these pancakes possess a light and airy consistency that quietly surrenders to the pressure of a fork and soaks up maple syrup like a sponge. The pancakes pair well with roasted strawberries, as shown here, or with a healthy swipe of peanut butter or almond butter.

gluten-free-buckwheat-pancakesINGREDIENTS

Pancakes
  • 1 cup buckwheat flour (or ½ buckwheat and ½ flour of choice)
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 1¼ cups buttermilk, shaken*
  • 1 large egg
  • ½ teaspoon pure vanilla extract
  • Butter, for the skillet
Roasted Strawberries
  • 1 pint strawberries, hulled and sliced into bite-sized quarters or halves
  • 1 teaspoon sugar
  • 1 tablespoon maple syrup or honey
INSTRUCTIONS
  1. Roast the strawberries: preheat oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. In a medium bowl, gently toss berries with the sugar and maple syrup/honey. Arrange the strawberries in a single layer on the baking sheet. Roast for 30 minutes, stirring halfway, or long enough for the berry juices to thicken but not burn (watch the edges in particular).
  2. Make the pancakes: in a medium mixing bowl, mix together the flour(s), sugar, baking powder, baking soda and salt. In a liquid measuring cup, measure out the buttermilk. Beat in the egg and vanilla extract.
  3. All at once, add the wet ingredients to the dry ingredients and mix until just combined. The batter should have some small to medium lumps.
  4. Preheat your skillet over medium-low heat and brush with 1½ teaspoons of butter. Give the batter a light swirl with a spoon in case the buckwheat is starting to separate from the liquid. Using a ¼-cup measure, scoop the batter onto the warm skillet. Cook for 2 to 3 minutes until small bubbles form on the surface of the pancakes (you’ll know it’s ready to flip when about 1 inch of the perimeter is matte instead of glossy), and flip. Cook on the opposite sides for 1 to 2 minutes, or until golden brown.
  5. Transfer the cooked pancakes to a baking sheet and place in a preheated 200 degree Fahrenheit oven to keep warm. Repeat the process with the remaining batter, adding more butter when needed. Serve immediately.

Notes:

This recipe was adapted from “COOKIE + KATIE’S” Buckwheat Pancakes

Intstagram: TheHealthyBit_h

Healthy Watermelon Cake || thehealthierteen

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Hey everyone! This Delicious watermelon cake is perfect for the hot summers or just to gobble down yourself! This is a healthy sweet treat but without the many calories of a regular cake!

You will need:
NOT exact measurements

Base
*1 large watermelon

Frosting– ( frosting measurement depend on the amount of frosting needed, exact amounts are not necessary, as long as the desired taste and texture is achieved)
*No fat vanilla instant pudding
*Greek Yogurt
*Sour Cream

Toppings:
*Fresh berries (kiwi, strawberry,raspberry,blueberry)
*Chopped nuts ( shaved almonds, pecans)

Instructions:

You will need to first cut the watermelon into a cylinder shape, making sure the bottom is flat. Then with a paper towel, pat your watermelon of any excess water. Then mix and apply the pudding, Greek yogurt and sour cream together to create a mixture that is NOT TOO THIN or the frosting will fall off! You can use actual frosting to get it to stick fully, but my frosting mix is much healthier.

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Then decorate your cake as desired! In my experience, do not put berries on the side of the watermelon as it may slip off. Make sure you keep your cake in the freezer, and put it in the fridge an 30-45 min before serving so it is not fully frozen when you serve it!

Enjoy, and happy eating!