CASUAL SUMMER LOOK!

One of my fav's! Healthy BLT :)

Ingredients
2 slices Ezekiel sprouted bread, lightly toasted
2 slices tomato
2 oz lean turkey breast
2 slices cooked turkey bacon
2 leaves green lettuce
1/4 sliced avocado
2 tsp. mustard

Directions
Layer meats, avocado, tomato, and lettuce between toast and spread mustard, Enjoy!

F.S.F BLOGGER XO

ref;http://www.doctoroz.com/videos/chris-powells-turkey-blt

A Healthy Version of Pad Thai :)

Healthy Pad Thai

 

 

 

Ingredients

• 8 oz / 224 g rice noodles or brown rice noodles, flat
• (Enough hot boiled water to cover noodles*)
• 1 Tbsp / 15 ml canola oil
• 2 cloves garlic, passed through a garlic press
• 2 cups / 480 ml shredded Savoy cabbage
• 2 thick carrots, peeled and cut into thin slices
• 5 egg whites, lightly beaten
• 3 cups / 710 ml bean sprouts
• 1 cup / 240 ml julienned green zucchini
• 1 cup / 240 ml chopped green onions
• ¼ cup / 60 ml fresh cilantro, chopped for garnish
*Reserve 2 Tbsp / 30 ml noodle water

Sauce

• 3 Tbsp / 45 ml rice wine vinegar or rice vinegar
• ¼ cup / 60 ml low-sodium tomato paste
• 2 Tbsp / 30 ml reserved noodle water
• 2 Tbsp / 30 ml unsulfured molasses
• 2 Tbsp / 30 ml low-sodium soy sauce or tamari

Preparation

1. Cover the rice noodles with boiling water in a ceramic bowl. Cover and let stand for 20 minutes to soften noodles. Drain, reserving 2 Tbsp / 30 ml noodle water.
2. In a small bowl, whisk together all sauce ingredients. Set aside.
3. In a large skillet, heat oil over medium heat. Stir in garlic, cabbage and carrot. Stir-fry for 5 minutes. Make a well in the middle of the pan and scramble the egg whites. Add noodles and sauce and cook for 5 minutes. Add bean sprouts, zucchini and green onions and cook a little longer to heat through. Remove from heat and serve. Garnish each dish with chopped cilantro.
4. **You can add grilled chicken, shrimp, or tofu for more protein :) ENJOY!!!

Nutritional Value per Serving:

Calories: 158
Calories from Fat: 19
Total Fat: 2 g
Saturated Fat: 0.3 g
Total Carbs: 30 g
Fiber: 2 g
Protein: 5 g
Sodium: 102 mg
Cholesterol: 0 mg

F.S.F BLOGGER XO


ref;http://www.eatcleandiet.com/food_and_recipes/clean_recipe/pad_thai_eat-clean_style.aspx

Summer Dress :)

Dress is from Jean Machine

WORKOUT :)

TODAY'S WORKOUT!

200 HIGH KNEE SKIPPING
30 SEC ONE LEG BURPEE L
1 MIN CHEST PRESS WITH LEG LIFTS (STABILITY BALL BETWEEN LEGS)
30 SEC ONE LEG BURPEE R
200 HIGH KNEE SKIPPING
1 MIN SQUAT JUMPS
1 MIN MOUNTAIN CLIMBERS

REPEAT THIS WORKOUT ROUTINE 3 TIMES WITH 30 SECOND REST IN BETWEEN EACH ROUTINE :)

HAPPY MONDAY!

F.S.F BLOGGER XO

WHATS FOR LUNCH?!

AVOCADO AND CORN SALAD WITH CHICKEN

AVOCADO SALAD;

4 Servings

Ingredients:
1 medium avocado, diced.
3/4 cup frozen corn, thawed
1/2 cup quarterd grape tomatoes
1 tbsp. chopped fresh cilantro
2 tsp. lime juice
1/4 tsp of kosher salt (optional- I never add salt to my food but its an option)

Mix all ingredients in a bowl.

Nutrition- 101 calories, 7g Fat, 1g Sat, 4g Mono, 11g Carbohydrates, 2g Protein, 4g Fiber.

CHICKEN BREAST:

4 Servings

Ingredients:
4 skinless boneless chicken breasts.
lemon pepper seasoning.
olive oil

Cooking:

Preheat oven to 375°F for 15 minutes before cooking.Brush chicken breasts with olive oil and sprinkle with lemon pepper.Bake for 15 minutes on each side

F.S.F BLOGGER XO

ref; http://www.cooks.com/rec/view/0,2339,156177-233204,00.html
 http://www.eatingwell.com/recipes/avocado_corn_salsa.html

WORKOUT OF THE DAY :)

Unfortuntely I have a horrible cold so I'm taking the day off from working out but I still created a workout routine for all of you!

1 minute high knee run
1 minute tuck jumps
1 minute military plank
1 minute jump squats
1 minute tricep dips
1 minute superman hold or back extensions
1 minute skipping

REPEAT THIS WORKOUT ROUTINE 3 TIMES WITH 30 SECOND REST IN BEWTEEN :)

HAVE AN AWESOME WORKOUT!!!!

F.S.F BLOGGER XO

NO BAKE SWEET TREAT! - Healthy Vegan Protein Bar

If you are craving a sweet treat here is a healthy vegan option!

Ingredients:2/3 cup blanched almond flour

1/2 cup vanilla protein powder of choice

1/3 cup + 1 tablespoon psyllium

6 tablespoons shredded coconut

6 tablespoons almond butter

5-6 tablespoons coconut nectar

1/4 cup coconut flour

2 tablespoons water

2 teaspoons vanilla

4 tablespoons melted coconut oil

6-8 tablespoons dark chocolate chips

DIRECTIONS:

1. In a bowl or food processor combine all but the coconut oil and chocolate chips.

2. Add the oil.

3. Stir in the chocolate chips.

4. Press into the bottom of a regular size bread pan lined with plastic wrap, or container of your choice.

5. Chill in the fridge for a few hours. Slice into bars.

 

F.S.F BLOGGER XO

 

ref; http://www.sweetlyraw.com/2013/03/vanilla-chocolate-chip-protein-bars.html

FASHION OUTFIT- MINT GREEN AND NEUTRALS

Healthy French Toast Recipe!

French Toast With Mixed Berries and Pecans!
Hey! I had this for breakfast this morning and loved it! This recipe makes 1 serving.

Ingredients
1 egg white
1 tsp vanilla extract
1/4 tsp ground cinnamon
1 slice sprouted-grain bread
1/2 cup frozen mixed berries (strawberries, blueberries, raspberries, blackberries)
1 small handfull of pecans
2 tsp lemon juice
1/8 tsp Stevia or Xylitol

Directions
Whisk together the egg white, vanilla and cinnamon in a small mixing bowl. Soak the bread well in the mix, coating both sides.

Heat a nonstick skillet and place the bread onto the hot surface, turning occasionally to toast both sides.

While it cooks, heat the mixed berries in a pan over low heat. When they are halfway softened, add the lemon juice and Stevia or Xylitol and cook until warm. Immediately pour over the French toast and crumble pecans on top!

Bon Appetite!

F.S.F BLOGGER XO

ref; http://www.doctoroz.com/videos/haylie-pomroy-fast-metabolism-recipes

WORKOUT OF THE DAY :)

1 minute skipping
1 minute plyo lunges.
1 minute skipping
30 seconds  single leg burpee (L) with push up
1 minute skipping
30 seconds  single leg burpee (R) with push up
1 minute skipping
1 minute Russian abs twist with 10lbs medicine ball or 10lbs plate.
1 minute skipping
1 minute clean and press with 30lbs bar
1minute skipping

Repeat this routine 3 times with 1 minute rest between each routine.

F.S.F BLOGGER XO

OUTFIT

Top from Guess, Jeans from H&M, Watch from Aldo, Necklace from Forever 21

Top is from Katie, Necklace from Dynamite

NEW RUNNING SHOES!

WHAT WOMEN DOESNT LIKE A NEW PAIR OF SHOES?! WHETHER THERE RUNNING SHOES OR HEELS :)

F.S.F BLOGGER XO

TRY THIS FOR A SNACK..

Ingredients:
-1 Tomato and Basil Rice Cake
-1 Light laughing Cow Cheese
-1-2 Slices of Extra Lean Turkey Breast
-A Slice of Tomato
**(You could also add a hard boiled egg cut into slices or avocado)

 F.S.F BLOGGER XO

Lean Chicken Lettuce Wraps. Only 230 Calories For Two!

 

Ingredients:

• 1-1/2 pounds boneless & skinless Chicken Breasts, cubed
• 1 tablespoon plus 1-1/2 teaspoons peanut oil, divided
• 3/4 cup chopped fresh mushrooms
• 1 can (8 ounces) water chestnuts, drained and diced
• 1 tablespoon minced fresh gingerroot
• 2 tablespoons rice vinegar
• 2 tablespoons reduced-sodium teriyaki sauce
• 1 tablespoon reduced-sodium soy sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes
• 1-1/2 cups shredded carrots
• 1/2 cup julienned green onions
• 12 Bibb or Boston lettuce leaves
• 1/3 cup sliced almonds, toasted

Directions

• In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
• In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.
• Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up. Yield: 6 servings.

Nutritional Facts 2 wraps equals 230 calories, 9 g fat (2 g saturated fat), 63 mg cholesterol, 278 mg sodium, 12 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.

F.S.F BLOGGER XO

Originally published as Chicken Lettuce Wraps in Light & Tasty April/May 2006, p39

10 Minutes, 10 Exercises....

Good Morning Everyone :)

I did this workout this morning and thought I would share it with all of you so you can give it a shot!  It's 10 minutes and 10 different exercises, with only 5-10 seconds rest in between exercises. You will need a weighted bar  (I use a 50lbs bar),a stability ball and a bench. (I'm working on trying to get the video uploaded)

Here's the breakdown;
-1 minute of high knee run
-1 minute single leg deadlifts L
-1 minute single leg deadlift R
-1 minute mountain climbers
-1 minute military wall sit
-1 minute chest press with leg lifts
-1 minute tricep dips with hands on bench and feet on stability ball
-1 minute single leg burpee L
-1 minute single leg burpee R
-1 minute military plank

It's a tough one but I know you can do it! Have an awesome day!
F.S.F BLOGGER XO

Just another outfit :)

Top and Necklace is from Forever 21, Purse is from Aldo and leggings you can get just about anywhere! 

F.S.F BLOGGER

NEW WORKOUT TOP :)

NEW SPRING/SUMMER BAG FROM ALDO

Make This For Dinner Tonight- Portobello Mushroom Pizza

Hey Everyone!
 
Okay so this one is for all you pizza lovers out there! Swap a flour crust for a portobello mushroom. The recipe makes 4 but that doesnt mean you eat all 4! You can have 1 with a mixed veggie salad and either share the rest with family, or save them for lunch and dinner the next day :)
 
Whats the ingredients?
 
4 medium tomatoes
4 large portobello mushrooms
4 cloves of garlic
1 tbs lemon juice
1 leek
1 medium onion
fresh basil leaves (about 7, or you can use 1-2 tbs dried)
parmigiano reggiano cheese (parmesan works also)
fresh parsley (about 7 sprigs fresh, or 1-2 tbs dry)
2 tbs olive oil
pinch of salt

Directions

Heat up the olive oil in a non-stick frying pan.

Chop up the onion into small pieces, then add it to the pan and stir until it's slightly brown.

Dice up the tomatoes, garlic cloves, and leek, and add them to the pan with the onions. Saute until the ingredients are soft. Add a pinch of salt to the mixture and stir.

Add the lemon juice and stir.

Begin preheating the oven at 400 degrees.

Chop up basil leaves and add to the pan. Stir.

Spray olive oil on a baking sheet and place the portobello mushrooms on the sheet, bottom side up with stems removed.

Add the mixed ingredients form the sauce pan into each mushroom and top with the grated parmesan cheese. Place the baking sheet into the oven and bake for 12 minutes at 400 degrees.

Sprinkle the pizzas with the fresh (or dry) parsley.

 

Enjoy!

 

F.S.F BLOGGER XO 

 

Ref'; http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1781148

HEALTHY DIET SUPPLEMENT- RASPBERRY KETONES

 







Raspberry Ketones are a healthy fat burner to help with weight loss. If you are looking for a healthy diet supplement here is one of many.  For more info on these i have posted a link below :)

 

http://www.canadianliving.com/health/nutrition/the_facts_about_raspberry_ketone.php


F.S.F BLOGGER XO

1:00pm LUNCH :)

Raw Veggie Salad With Egg:)
 
Whats in it?
-sliced red bell pepper
-sliced cucumber
-sliced avocado
-sliced carrots
-sliced green olives
-sliced beats
(All these veggies ads up to 2 cups)
-1 hard boiled egg sliced
-garlic powder
-balsamic vinegar

F.S.F BLOGGER

FITNESS- WORKOUT

Hey!
 
This is my workout routine for today:) You can try it yourself!
 

1. Warm up-2 minutes of skipping or high knee runs.
2. 1 minute of military jump squats.
3. 1 minute of skipping or high knee runs.
4. 1 minute of spider push up.
5. 1 minute skipping or high knee run
6. 1 minute v-sit up with stability ball

REPEAT THIS 3 TIMES IN A ROW NO REST! YOU CAN DO IT :)

HIGH KNEE RUN

SKIPPING



MILITARY JUMP SQUAT

SPIDER PUSH-UP (SWITCH LEGS EVERY REP)

V-SIT UP WITH STABILITY BALL

F.S.F BLOGGER XO

10:00 AM SNACK

Breakfast time 7:00am :)

Good Morning!

This smoothie is amazing and probably my favortie! It's a peanut butter, banana, mocha smoothie with oats!

Ingredient:
1/2 banana
1 tsp. of ground coffee
3/4 cup of almond milk
1 scoop of protein (chocolate or vanilla)
1 tbsp of peanut butter
30g of oats (you can use your protein scoop to measure)

Blend in a blender a enjoy:)

Have a Great Day!

F.S.F BLOGGER XO

FASHION OUTFIT

Mondays Work Outfit :)

Top and Skirt is from Le Chateau and Shoes and Watch are from Aldo's. :) Simple but Fashionable!

F.S.F Blogger

Dinner!

Salad with strawberries, blueberries, avocado, walnuts and salmon :)

F.S.F Blogger xo

Healthy Combinations...

My New Juicer :)

 

Hey!

I just bought this juicer and tried it out today. I put in a bunch of carrots, bell peppers, cucumber, celery and tomatoes. I also added pepper and hot sauce for my home made Ceasar. It tasted yummy!

F.S.F Blogger xo

Lean and Sexy Cardio Leg Workout..

Short but KILLER Butt & Leg Workout!

-30 jump Squats
-30 scissor jumping lunges
-15 side lunges each leg

REPEAT THIS 3 TIMES IN A ROW!

F.S.F  Blogger XO

Quinoa Sushi!!!

Okay so i thought this was such a good swap! Instead of using rice to make sushi you use Quinoa instead!

Below is a link that helps show you how to make your own sushi :)

http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/how_to_make_sushi_maki_rolls

 

 

F.S.F Blogger xo

300 REP ABS WORKOUT

Try this 300 Rep Abs Workout! I did this today and it hurts to laugh...that's a good thing lol :)

30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank hip lifts (R)
30 crunches
15 side plank hip lift (L)
40 Russian twists
30 bicycle crunches 
15 oblique v-ups (R)
20 reverse crunch
15 oblique v-ups (L)
10 leg lifts

Make sure you stretch your abs after!

Snack Idea!

Try This!

1 Caramel Chocolate Rice Cake with 1 Tbsp. of All-Natural Peanut Butter! It makes a perfect snack for a combination on Complex Carbs, Protein and Healthy Fat (you could also slice up half a banana and place on top).

F.S.F BLOGGER XO