My New Favorite Snack!!!!!

Hey!

 

Seriously these are amazing!! I'm usually not a fan of protein bars because they usually have a million ingredients and are loaded with sugar. These Quest Bars are low in Sugar have only natural ingredients and are an amazing source of protein and fibre! They come in many different flavors and taste great. Here is the link to Quest Bar website: http://www.questproteinbar.com/ 

You have to try these!

F.S.F Blogger xo

Get Lean Grocery List!

Happy Wednesday!

So I found this list of foods that are all natural and healthy. The next time you go grocery shopping bring this list with you and use it as a guide, if you pick up something and its not on the list think twice about buying it :) Try to avoid buying things that are packaged unless its all natural ingredients!

F.S.F Blogger xo

CLICK ON IMAGE TO MAKE LARGER 

 

 

 

ref;https://www.facebook.com/dailyfitnessfoods

Eating On The Go Healthy Options!

I know sometimes you have no choice but to eat out so here are a few of my favorites when having to grab something to eat on the go! When eating out try to order things that you are able to customize yourself and that have natural ingredients and think "grilled" NOT "fried". Also remember portion size, if you have a choice between small or large always go for the smaller portion:)
 
F.S.F Blogger xo

Tim Hortons   

Option 1- Breakfast Panini- Multigrain Falt bread, Egg White, Ham, Cheese.
Nutrition Info: Calories 240, Fat 7g, Protein 17g, Fiber 4g.

Option 2- Turkey & Swiss Sandwhich- Whole Wheat bread, Turkey, Swiss cheese, Lettuce, Tomato, Mustard.
Nutrition Info: Calories 370, Fat 11, Protein 24, Fiber 5g.

Option 3- Large Hearty Veggie Soup- Mixed vegetables in broth with a small whole wheat dinner roll.
Nurition Info:  Calories 110, Fat 0.5g, Protein 6g, Fiber 3g.

Subway

Options: Subway has a list of healthy options. Just remember on either honey oat bread or whole wheat bread and when adding sauces make sure it's either mustard, hot sauce, or sweet onion. Also stick with veggies. If you want to go a little further, i ask them to scoope out the inside of the bread :)

Extreme Pita

Options: Extreme Pita also has a healthy option menu. I love this place because they show the nutrition facts right on their order board! Pick a pita that is under 400cals and make sure its on a small whole wheat pita. Also stick with veggies and low cal sauces NO MAYO!

 

 

Tuesday Full Body No Equipment Workout

Hey workout freaks!

 

Do each exercise for 1 minute with NO rest between exercises! Repeat this routine 4 times with 20 second rest between each routine :)

 

F.S.F Blogger xo

 

New Workout Gear Motivation

Happy Tueday Everyone!

Does anyone else get motivated and excited to go to the gym when you buy new wotkout gear?! I do! I love this Nike outfit!

F.S.F Blogger xo

HIIT lEG WORKOUT!

Good Morning!

 

It's Monday which also means its leg day at the gym :) Here is the HIIT workout for today. Repeat each exercise for 1 minute with 10 second rest in between. Repeat this 3 times! It's a hard one but you'll feel so good after you're done!

 

Have a great day everyone!

F.S.F Blogger xo  

 

 

 

 

Great Opportunity- Need Help Learning how to Eat Healthy?!

 

Hey Everyone!

Do you need someone to come help you clean out your fridge/cupboards, take you grocery shopping and create you a personal meal plan for free?! If so let me know and I will give you the full information! You can contact me at stephanie_pacitto4@hotmail.com .

F.S.F BLOGGER XO

What I'm Eating Today :)

Hey!

I have had people ask if I could share what I eat daily so here it is.... This is my meal plan for today! :)

F.S.F Blooger xo

6:30am- meal 1

·         500ml water

·         2 hard-boiled eggs

·         1 apple

·         1 cup of coffee with skim milk and 1 stevia

9:30 am- meal 2

·         500ml water
·         Smoothie with ½ banana, ¼ Avocado, 1 cup spinach, ½ cup Mango, ½  cup unsweetened almond milk, ½ cup of water, 1 scoop protein powder (I used Chocolate peanut butter but you can use your favorite!), dash of cinnamon. Blend all ingredients into blender and enjoy!

12:30 pm – meal 3

·         4oz homemade extra lean turkey burger. Recipe: http://allrecipes.com/recipe/seasoned-turkey-burgers/

·         1 cup mixed grilled veggies

·         500ml water

·         1 cup of coffee with skim milk and 1 stevia

3:30 pm – meal 4

·         Same as meal 2 J

7:00pm – meal 5

·         1 can of light tuna in water

·         1 cup mixed spring lettuce

·         1 cup od mixed raw veggies (Red Bell Pepper, Cucumber, Carrots, Tomato)

·         10 almonds

·         Dash of garlic powder

·         Balsamic vinegar  

I try not to eat anything after dinner but if I have to I will eat something small like 1 chocolate caramel ricecake with 1 tbsp of all natural peanut butter or 1 scoop of protein powder mixed with water.

F.S.F Blogger xo

 

Lets Get Bikini Ready! :)

 

Hey Everyone!

 

Okay so it's bikini season and we all want to feel great walking around in our bikinis! Here is the workout for the day! Do each Exercise for 1 minute with no rest in between. Repeat this routine 3 times with 20 second rest between each routine! I'm not going to lie its going to burn but so worth it!

 

Have an Amazing Day!

F.S.F Blogger xo

HIIT Workout!

 

Hey Everyone!

 

Here is the workout for today! Repeat this routine 3 times with 10 second rest between each routine!

 

Have a great workout!

F.S.F Blogger xo



 

Some of my Favorite Smoothies

Peanut Butter Banana

Ingredients

1 cup Skim Milk
1 frozen medium Banana
1 scoop Cinnamon, Vanilla or Chocolate Protein Powder
1 tablespoon Peanut Butter

Directions: Put all ingredients in a blender for a minute. Then enjoy!

Nutritional Info: Calories: 391, Protein: 38g

Raspberry Walnut

Ingredients:

1/2 banana, frozen

1/4 cup walnuts

1 cup unsweetened almond milk

1 Scoop Vanilla Protein Powder

1/3 cup frozen raspberries

Directions:Combine all ingredients in a blender and blend until smooth.

Nutritional Info: Calories 430, Protein 32g

Pina Colada

Ingredients:

1 Cup Unsweetened Almond Milk
1 Cup Pineapple
1/2 Cup low fat Coconut Milk
1 Tsp Stevia (optional)
1 Scoop Vanilla Protein
Handful of Ice Cubes

Directions:Combine all ingredients in a blender and blend until smooth.

Nutritional Info: Calories 338, Protein 24g


Vanilla Latte Smoothie

Indredients:

1 Cup Chilled Coffee
1/2 Cup Almond Milk
1/2 Banana
1 Tsp Stevia (optional)
1 Scoop Vanilla or Chocolate Protein Powder
Handful of Ice Cubes
Dash of Cinnamon

Directions:Combine all ingredients in a blender and blend until smooth.

Nutritional Info: Calories 240 , Protein 25g


 

Perfect Breakfast! Mini Egg White Frittata

Ingredients: Yields 12

• 1 cup egg whites( I used egg whites in a carton, but it should be about 5 egg whites)
• 2 eggs (you can omit these and put 1 1/4 cup of egg white in total instead)
• 2 green onions, chopped
• 1/4c red pepper, diced
• handful of spinach, stems cut off & spinach roughly chopped
• 4 fresh basil leaves, chopped
• 2/3 c water
• 1/3c of goat feta
• salt & pepper

Directions:
1. Preheat oven to 375 degrees F.
2. Prepare a 12-cup muffin tin by coating each cup with cooking spray.
3. In a large bowl, whisk together eggs, salt & pepper.
4. Transfer egg mixture to a 2 cup measuring cup, add water till you have 2 cups of liquid(if you have extra water, dont worry just dump it). Mix mixture till it is all even.
5. Divide the green onions, red pepper, spinach & basil between the muffin tin cups.
6. Fill each muffin cup with egg mixture to no more than 3/4 full.
7. Bake for 15min, take out of oven and sprinkle with goat cheese, continue baking for another 5-10 till egg is set and the tops of the frittats are starting to brown.
8. Run a knife around the edge of each frittata and gently life them out. Serve Immediately.

Left overs can be stored in a airtight container. Reheat at 350 degrees for 3 to 4 min.

To make this a complete breakfast you can have two of these delicious frittata's with your choice of:
-1 Slice of toast
-Apple, Pear, Orange
-1 cup of Mixed Berries

F.S.F BLOGGER XO


ref;http://the-healthy-wife.com/mini-egg-white-frittata/

FRIDAY LOOK :)

Yummy Stuffed Peppers!!

Ingredients
Serves 2 as a main dish or 4 as a side

1/2 cup cooked brown rice
1 cup cooked black beans
2 Mexican gray squash or zucchini, diced
6 green onions, sliced
2 tsp pepitas (green pumpkin seeds)
2 cloves garlic, minced
1 tbsp chopped fresh oregano
2 tbsp apple cider vinegar
Juice of 1 lime
1/4 tsp sea salt
1/2 tsp freshly ground black pepper
2 red bell peppers, cut in half, cored and seeded
Prepared salsa (optional)

Directions
Combine the rice, beans, squash, green onions, pepitas, garlic, oregano, vinegar, lime, salt and pepper in a large bowl. Fill the pepper halves with the squash, rice and bean mixture. Top with salsa, if using, and serve.

Per serving: 187 calories, 16 g protein, 54 g carbohydrate, 13 g sugar, 3 g total fat, 14% calories from fat, 16 g fiber, 317 mg sodium

Love These Looks :)

Jessica Alba

Lazy Day Look

 

 

Healthy Snack Option

 

 

Have 1 rice cake with 1 tbsp of peanut butter and 1 tsp of no added sugar or preservative jam!

 

 F.S.F BLOGGER XO

Killer Abs Workout!

ABS WORKOUT:

1 minute military plank
1 minute high knee run
1 minute bicycle crunch
1 minute high knee run
1 minute side plank L with hip dip
1 minute high knee run
1 minute side plank R with hip dip
1 minute high knee run
1 minute mountain climbers
1 minute high knee run
1 minute laying down leg lifts

This is really hard! I did it this yesterday and my abs are sore today!

F.S.F BLOGGER XO

Burger Lovers! Bean Burgers with Spicy Guacamole (With or Without bun!)

Makes: 6 servings
Active Time: 50 minutes
Total Time: 50 minutes

Ingreients: Bean Burgers with Spicy Guacamole

• 1/2 cup water
• 1/4 cup quinoa, rinsed (see Note)
• 3 tablespoons extra-virgin olive oil, divided
• 1/2 cup chopped red onion
• 1 clove garlic, minced
• 2 1/2 cups cooked pinto beans, well drained (see Tip)
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground toasted cumin seeds (see Tip)
• 3 tablespoons chopped fresh cilantro
• 3 tablespoons cornmeal, plus 1/3 cup for coating burgers
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 6 whole-wheat hamburger buns, toasted (or try it with no bun!) 
• 6 lettuce leaves
• 6 tomato slices

Guacamole

• 1 ripe avocado
• 2 tablespoons finely chopped fresh cilantro
• 1 tablespoon lemon juice
• 2 teaspoons finely chopped red onion
• 1 clove garlic, minced
• 1/8 teaspoon cayenne pepper, or more to taste
• 1/8 teaspoon salt

Preparation

1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.
3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.
5. Preheat oven to 200°F.
6. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Tips & Notes

• Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.             
• Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
• Tip: How to Cook a Pot of Beans
• 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
• 2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)
• Makes about 6 cups.

Nutrition Per serving: 412 calories; 15 g fat ( 2 g sat , 9 g mono ); 0 mg cholesterol; 60 g carbohydrates; 4 g added sugars; 14 g protein; 14 g fiber; 502 mg sodium; 764 mg potassium.

 Enjoy!
 F.S.F BLOGGER XO


ref;http://www.eatingwell.com/recipes/bean_guacamole_burgers.html

Abercrombie Outfit :)

Forever 21 Outfit :)

 



Fashion Outfit

Healthy Banana Chocolate Almond Squares

 

 

 

Bottom Ingredients:
1.5 cup walnuts
1 ripe banana
15 medjool dates

Top Ingredients:
1 ripe banana
4 tbsp almond butter
4 tbsp raw honey
1/4 cup raw cacao

Preparation:

 

1. Combine bottom ingredients in a food processor and process until well blended. There were some chunks remaining, but as long as it’s predominantly smooth, you should be good.

2. Spread blended bottom ingredients in a glass pan. I put some plastic wrap in the bottom to make removing the bars from the pan once frozen so much easier! Spread out the mixture until evenly distributed.

3. Combine topping ingredients in a food processor and process until well blended, should be smooth. Beware, this stuff is dangerously delicious. Try and contain yourself from eating it all at once!

4. Spread blended topping ingredients over bottom ingredients in pan.

5. Place in the freezer for a couple hours.

6. Remove from pan, cut into squares and serve! (Makes 18 or so 1-inch squares).

TGIF Cardio/Leg Workout!

Workout Routine...
1 minute high knee run
1 minute burbees
1 minute plyo lunges
1 minute squat jumps
1 minute single leg dead lift L
1 minute single leg deadlift R

Repeat this routine 3 times with 45 second rest between each routine. :)

F.S.F BLOGGER XO

Love These Looks!!

Friday Casual Fashion Day :)