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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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!

Customizable Overnight-Oats!

Hello my healthy people!

I know i have been totally M.I.A for the longest time, but I’m back! That means amazing recipes are coming to you weekly! Again, sorry for my absence but now is not the time for excuses, I have a recipe to show you!

 

This recipe is one of my ALL-TIME favorite’s because it is so customizable to whatever mood your in! Over-night oats are quick, simple and pack full of nutrients. They take no more than 3-4 minutes to make and are a great grab-and-go meal or perfect for those people who like to get that extra 10 minutes of sleep *guilty*.

Today i will be showing you the basic foundation for the recipe and 4 amazing versions that you can make, but pretty much anything could go in this thing (except maybe tuna fish *ew*).

You will need:

  • Mason jar ( size depends on amount desired), or any air-tight container
  • 1/2 cup Oats ( whole, rolled, fine oats, quick-cooking etc.)
  • 3/4 Choice of liquid ( almond milk {my personal favorite}, skim milk, water, coconut milk)
  • 1/4 teaspoon of vanilla extract
  • 1 tbsp of chia seeds

overnight oats

And voila! That’s your base! Just put in about 1/2 cup of oats ( again depending on the amount of oatmeal you want), and mix in about 3/4 to 1 cup of liquid. It is imperative that you do not add to little ,the mixture should be more on the liquid -y side because the oats will soak up majority of the liquid. In the morning the texture you want to imagine is almost like a rice-pudding, as in moist but not liquid-y. If you add too little liquid, you will get a texture so dense it will be a waste of the poor oats! Just set it in the fridge overnight, take it out in the morning, top with your favorite ingredients and enjoy!

You can add almost anything into these. My personal favorite ingredients that will be featured in the 4 variations below include : fruit ( berries, banana’s,apple’s), super-foods ( chia,hemp,goji berries,flax,cocoa powder,cinnamon,peanut butter, almond butter), dried fruits and nuts ( dates, prunes,almonds,walnuts).

 

 

 

 

 

 

 

COCOA CRAZY:

While making your base mix in 1-3/4 tablespoon of cocoa powder and 1 1/2 tbsp of dark chocolate chips. Top with a sliced banana ( and some peanut butter if you want to be extra daring)  and enjoy!

Berry Lovers:

In the morning to your base mix in raspberries, blueberries,strawberries, and blackberries and top with a little hint of maple syrup!

EXOTIC DREAMS:

Top your base with chopped dates, almonds, goji berries and shredded coconut.

AUTUMN FALLS:

Top your base with some chopped apples, raisins, cinnamon, honey and some walnuts!

INSTAGRAM: thehealthyteen_

*If you prefer to mix toppings with the base and leave it overnight that can be done as-well, its personal preference*

*I do not own the images shown above*

Super Simple Guacamole || thehealthierteen

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For those of you who don’t know what Guacamole is, well then your about to find out! Guacamole is an Mexican avocado based dish that is so fresh and creamy! Guacamole can be used as a dip, in sandwiches or just alone!

What you will need:
-2 plum tomatoes, seeded and chopped
-1 jalapeno, seeded and minced
-2 garlic cloves, pressed or very finely minced
-1/3 cup chopped fresh cilantro
-1/8-1/4 cup red onion, chopped
-Juice of 1 lemon
-1/4 teaspoon kosher salt
-4 ripe avocados

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Directions:

-In a bowl combine all ingredients except avocados.
-Cut the avocados in half and remove the pit. Using a spoon scoop out each half avocado into the bowl.
-Using two knives, cut through the guacamole. This method will slice the avocado and combine ingredients without turning the guacamole to mush.

Tip: Keeping the pit in the avocado keeps it fresh!

Enjoy!
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Edamame, Corn and Quinoa Bowl || thehealthierteen

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What you will need:
These are not exact measurements

1 cup Edamame Beans (cooked and shelled)
1 1/2 cups Corn Kernels (cooked)
2-3 Carrots (Julienned or Spiralized – buy a julienne peeler!)
1/4 Spanish Onion (finely diced)
1/4 Sweet Red Bullhorn Pepper (chopped)
1-2 heaped tbsp Cumin (ground)
1 heaped tbsp Wholegrain Mustard
3 handfuls Spinach
1 1/2 cup Quinoa (cooked)
1 tbsp my tomato pesto (check the pesto-quinoa jumble recipe)
4 tbsp Coriander/Cilantro (chopped)
1/2 orange (chopped into little bits)

Toss and serve!

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