Tuesday, February 28, 2012


I wanted to share this picture that I randomly found on the internet the other day:

I thought this was a great motivational image and an important one to show because being fit and living a healthy lifestyle is not just about fitness. It's about seeing yourself in a different, more powerful way. Like when you push harder than you thought you could in a workout or resisted the urge to eat all those Oreos and you realize that you are not only a stronger person physically, but mentally too. It's about changing your perspective and realizing that even the smallest positive changes can make you an extra stunning individual, inside and out!
It doesn't even have to be related to your health or fitness either, when we take extra time to care for other people in our lives, don't we all feel a little happier? Motivation is just as much about family and friends as it is fitness and all of it leads to a healthier and happier life!

What helps motivate you?

Thanks for reading!

Saturday, February 25, 2012

Sweet Potato Fries

Today I made these beauties for lunch!

They are really simple and a wonderful substitution for regular fries because sweet potatoes are full of vitamin A, potassium and fiber!
I also whipped up a quick (and clean) dressing to dip them in, it's a delicious dressing that I use for salads and veggies.

Here's what you need:
1 sweet potato
1 egg white
spices (I used cayenne pepper, garlic, salt/pepper and oregano)

1 Tbsp spicy brown mustard
1 Tbsp apple cider vinegar (red wine vinegar works too)
1 Tbsp low-fat Greek yogurt
1/2 Tbsp olive oil
Italian seasoning to taste

Preheat oven to 425 F. In a large bowl, mix together the egg white and spices. Then cut the sweet potato into strips and stir in the bowl with spices mixture, cover the potato slices well (you will have some egg/spice mix left). Line a baking sheet with parchment paper (for easy clean up) and transfer the potato slices to sheet.
Bake for 15 minutes and then flip each slice over and bake for another 15 minutes. While the potatoes are baking, whisk all of your ingredients for the dressing and then wait as patiently as you can!

Then, you will have golden sweet potato fries that melt in your mouth! And a clean, tangy dressing to dip them in! Enjoy!

Notes: It's okay if you don't have yogurt for the dressing, it's simply for thickening.

Be Flavorful!

Thursday, February 23, 2012

Green Spinach/Banana Shake

Today was a great day! Since I didn't have class til the afternoon, my friend Laurel and I went snowshoeing in the morning! It was a nice little hike; the snow was decent enough, kind of crusty but it was still fun and a good, extra leg workout.
For some energy before we left I ate/drank this:

It looks kind of like green sludge, but it was delicious! Packed full of fruit, veggies and vitamins, it was a perfect pre-workout shake.

Here's what you need:
1/4 c. of each: frozen spinach, frozen strawberries and frozen grapes
1/2 scoop Greens powder
1/2 scoop protein powder
~1.5 c. liquid (I used water, but milk or juice would work)

Put it all in the blender and liquify!

I'm sure this recipe would work better with a Vitamix or some other high powered blender, but our cheapo one worked just fine! And this picture includes the type of Greens powder I use; it has a strong minty flavor, which is why I only used 1/2 a scoop.

In this one I actually used a 1/2 c. spinach, but it made the shake really thick, I had to eat it with a spoon, so if you like thicker shakes, add more spinach...trust me, you won't taste a difference!

Now you have your beautiful green and wonderfully tasting shake! I would not recommend adding any sugar or sweetener to this recipe because it is definitely sweet enough as is with all the fruit! There's a strong banana flavor and if it wasn't green I'm sure no one would know there's spinach in it!

Here's the pretty scenery from our hike and Laurel out in the snow!

Be Flavorful!

Tuesday, February 21, 2012

Happy (Protein) Pancake Day!

Happy Shrove Tuesday! More importantly, Happy Pancake Day!

I thought it was only appropriate to have my first food post be about breakfast because it's my favorite meal of the day! And what a better way to start off the day than with a plate full of pancakes!

Even though it's Pancake Day, I didn't indulge on buttery, fattening pancakes, instead I made Protein Pancakes! Banana Walnut! They are delicious, gluten-free and healthy!

Here's what you need (I'll talk about substitutions later):

4 egg whites
1/4 c. rolled oats (choose gluten-free oats and bran for 100% gluten-free)
2 Tbsp. oat bran
1/4 c. cottage cheese
1/2 Tbsp. ground flax seed
1 tsp. cinnamon
1/2 banana

Possible toppings:
Other 1/2 banana
2 Tbsp. real maple syrup
Dash of cinnamon

Combine all pancake ingredients in a mixer, food processor or blender (whichever you prefer) until you have a liquid consistency. Spray or oil a skillet (I use coconut oil) and pour about 1/4 cup of pancake batter. The best thing for protein pancakes is to make thinner rather than thicker pancakes because they are easier to flip.
Wait until you get those magic pancakes bubbles and then flip!

Do you like our cute little toaster timer? Mom got it the last time she was in town, Thanks Ma!

The recipe yields about 4-5 thin pancakes. It's enough for me if I'm super hungry, but sometimes I'll save one or two and eat it as part of my snack later in the day.

When all your pancakes are done, top them with more banana, syrup, raisins or walnuts and a dash of cinnamon! Delicious!

Substitutions: If you don't use egg whites, you can sub 3 whole eggs with perfect results.
If you don't have oat bran, up the amount of rolled oats to 1/3 c.

Also, I've heard that flax seed shouldn't be heated because it ruins some of it's health properties, I'm not sure about it, but I like the extra nut flavor in my pancakes, especially with the walnuts.

Did you eat pancakes today?  How do you like your pancakes? Maybe I'll make them in a Protein recipe!

Enjoy and
Be Flavorful!

Monday, February 20, 2012

Starting Fresh

After so much time of being an avid blog-hunter, I've felt inspired lately by some fellow bloggers (FitFoodieFinds, pure2raw, A Daily Dose of Fit) to start a new blog about my food and fitness journey.

I would like to share recipes that I borrow (much appreciatively) from other bloggers or cookbooks and put my own clean twist to them; this usually involves adding more protein and taking out some fat to almost any recipe! I am a workout enthusiast and always feel the need for some extra protein to help build muscle and satisfy some intense hunger!

On that note, I would also like to share some information about my workout routines and progress, both physically and performance wise. I am currently training with Jamie Eason's 12 week plan from BodyBuilding.com. The site in general is an excellent resource for anyone interested in lifting weights and looking great, but Jamie's workout and nutrition plan, in particular, are wonderful and challenging.

Most of all, I would like to have a blog where I can share aspects of my life to help inspire others to progress in their fitness and nutrition and discover new ways to eat healthy, exercise and be happy!

Be Flavorful!