Fifty Shades of Brown...

Apple picking and baking kinda weekend...

This weekend I had some fun time with my amazing sister! We went apple picking  then decided to bake some pies with our hand picked apples :) This recipes is a repost but it never gets old!

Ingredients:

• 3 Large Apples (Peeled and Sliced)
• 1 Tbsp Lemon Juice
• 1 Heaping Tsp Ground Cinnamon
• 1/4 Tsp Ground Nutmeg
• 4 Tbsp Agave (You can use Honey, Maple Syrup or Stevia to taste)
• 1/3 Cup Almond Flour
• 1/2 Cup Gluten Free Rolled Oats
• 1/2 Tsp Baking Soda
• 1/2 Tsp Baking Powder
• 1 Pinch Salt
• 2 Tbsp Coconut Oil (or Olive Oil)

Directions:

1. Pre-heat oven to 350 F.
2. In a bowl toss sliced apples, cinnamon, nutmeg and 1 tbsp of agave.
3. Lightly oil an 8 x 8 glass baking dish.
4. Add apple mixture and bake for 10 minutes.
5. While apples are baking mix the rest of the ingredients in a bowl.
6. If you are using the coconut oil just break it up and mix it in as well as you can.
7. After baking the apples for 10 minutes remove them from the oven. Sprinkle and spread the topping mixture over the apples.
8. Place back in the oven and bake for 20-25 minutes.

Apple Nachos

Alright so it's not your typical Nacho dish but it is super yummy! Its so simple and the best part two of the ingredients are calorie free! WHAT!?! So all you chocolate and caramel lovers i warn you this will become highly addictive..I would know...ahaha!

Ingredients: Serves 1

1 apple cored and sliced
1 tsp of chopped walnuts
Walden Farms Calorie Free Caramel Syrup http://www.waldenfarms.com/
Walden Farms Calorie Free Chocolate Syrup http://www.waldenfarms.com/

Drirections:

1.Layout sliced apples
2.Drizzle caramel and chocolate sauce over apples
3.Top it with chopped walnuts
4.Enjoy!

F.S.F Blogger xo

Chicken Italian Meatballs..Just like your Nonna use to make!

Ingredients

2.5 pounds ground chicken breast
3 egg whites
1 cup oats (dry) 
1 medium green bell pepper, finely chopped
1 medium red bell pepper, finely chopped
1 purple onion
1 tbsp. minced garlic
1 tbsp. onion flakes
1 tbsp. dried basil
1 tbsp. oregano
1tbsp. red pepper flakes 
Salt and pepper, to taste

Directions 1. Preheat oven to 375 degrees F.
2. Using your hands, combine all ingredients together in a large bowl.
3. Form about 12 meatballs from the chicken mixture.
4. Spray a muffin tin with non-stick spray.
5. Place a meatball in each muffin cup.
6. Bake for about 35 minutes, or until golden brown.

Nutrition Facts per meatball Calories: 106
Fat: 2 g
Carbs: 7 g
Protein: 15 g


ref; http://www.bodybuilding.com/fun/docs/2013/meatballs-done-right-italian-chicken-meatballs.pdf

Casual Printed Blouse

 

Pant- Garage Clothing

Top- Suzy Shier



Healthy Protein Coconut Cupcakes

 

Ingredients:

1 1/2 cups oat flour

2 scoops (servings) vanilla whey protein*
1 tsp baking soda
1/2 tsp salt
1 cup Xylitol brown sugar
4 oz. unsweetened applesauce
4 oz. (half container) Greek yogurt
2 egg whites
1 cup unsweetened coconut milk
1 tsp coconut extract

 

Directions:

1. Preheat oven to 375 degrees.

2. Spray a muffin tin with non-stick spray and set aside.

3. In a large bowl, combine the oat flour, protein powder, baking soda and salt.

4. Whisk until well combined and set aside.

5. In a second bowl, combine brown sugar, applesauce, yogurt, egg whites, coconut milk and coconut extract, stirring until incorporated.

6. Add wet ingredients to the dry ingredients and mix well.

7. Use a 1/4 cup as a scoop to fill muffin tins.

8. Place in the oven on the middle rack for 20 minutes.

 

Icing Ingredients:

4 oz. fat free cream cheese
1/4 cup coconut oil (microwave for 15 seconds)
2 cups Xylitol confectioner’s sugar

 

Icing Directions:

1. Mix together with an electric mixer until smooth and refrigerate.

2. Let cupcakes cool completely before frosting.

3. Use flaked coconut as garnish on top.

 

 

 

ref;http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-frosted-coconut-protein-cupcakes.html

For all you Natural Curly Hair Girls

Fructis Hair Moose

Moroccan Oil

L'oreal Hair Spray

Healthy Veggie and Grain Egg White Quiche

This is perfect for any time of the day! Super Healthy and loaded good nutritious stuff! This gets my stamp of approval for healthy recipes :)

F.S.F Blogger xo

Preparation: 15 minutes
Baking: 55 minutes
Time-To-Table: 1 hour 10 minutes
Serves: 6

Ingredients:

• 1 cup cooked brown rice
• 1/4 cup sliced green onion
• 2 cups frozen broccoli cuts, thawed, drained
• 1 small red bell pepper, cut into thin strips
• 1/2 cup mushrooms, sliced
• 1 cup (8 ounces) Egg whites
• 1 cup skim milk
• 1/2 teaspoon salt
• 1/2 teaspoon hot pepper sauce
• 1/2 teaspoon dried basil leaves
• 1/8 teaspoon pepper
• 1/2 cup shredded Swiss cheese (low fat)

Instructions:

1. Heat oven to 350°F. Spray 9-inch pie plate with nonstick cooking spray; set aside.

2. Combine rice and green onion in medium bowl. Spread over bottom of pie pan. Top with broccoli, red peppers and mushrooms.

3. In medium bowl stir together Better’n Eggs, milk, salt, hot pepper sauce, basil and pepper. Pour over vegetables. Top with cheese.

4. Bake, uncovered, 50 to 55 minutes or until knife inserted in center comes out clean. Serve immediately. 



ref;   http://www.allwhiteseggwhites.com/recipes/vegetable-grain-quiche-recipe/0082e     

Fall Pumpkin Pancakes

• 4 Egg Whites
• 1 Scoop of Protein Powder
• 1/3 c. of Canned Pumpkin
• 1/2 c. Oats
• 1/4 tsp Ground Cinnamon
• Splenda to taste (2-3 packets) if desired
• 2 tbsp of Sugar-Free Maple Syrup
• 1/2 banana sliced
• 1 tbsp Walnut pieces 
• Light Pam spray

1.Preheat stove on med-high and spray pan with Pam.

2.Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture into pan. When pancake mixture starts to form bubbles, flip the cakes over to cook the other side. Serve with sugar-free syrup, sliced banana and walnuts

Leopard Print...

Top- Costa Blanca

Pants&Shoes- Zaras

 



Healthy chocolate peanut butter mug cake!

Happy Monday,

What a great way to start your week off with a Healthy Chocolate Peanut Butter Mug Cake!

Enjoy,
F.S.F Blogger xo

Ingredients

1 Scoop of Chocolate Protein Powder

1 Tbsp unsweetened cocoa powder

1 tsp splenda or 1 package

1/4 tsp baking soda

pinch of salt

1 egg white

2 Tbsp Almond Milk

1 Tbsp Natural Peanut Butter

Directions

1. Add all the ingredients (but the peanut butter) into a mug and mix until it is smooth.

2. Drop the scoop of peanut butter into the centre of the mixture and cover with the batter.

3. Place mug into microwave for 1 minute. You might need to pause microwave in the middle of the cooking process to stop it from overflowing. If this happens, simple push down the cake and resume cooking.

 

 

 

Ref;http://www.guide4moms.com/2012/12/healthy-chocolate-mug-cake-with-peanut.html

Back Workout

Lat pulldowns -> 12 reps 3 Sets

Dumbbell Rows-> 12 reps 3 sets

Pull ups-> 10-12 reps 3 sets

Elevated cable rows-> 12 reps 3 sets

Back extensions with 10lbs weight-> 15-20 reps 3 sets

Fashion Friday..

Kale & Bacon Stuffed Sweet Potatoes

Kale & Bacon Stuffed Sweet Potatoes

Ingredients:

• 4 large sweet potatoes
• 4 strips of lean and low sodium Turkey bacon
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 large bunch of kale, finely chopped
• Salt
• Extra virgin olive oil for the pan

1. Roast the sweet potatoes on a parchment covered sheet pan at 400 degrees F, for about an hour, or until very soft when poked with a fork.
2. Microwave turkey bacon for 2 minutes.
3. About 15 minutes before the potatoes are done, start the kale stuffing. In a large skillet, drizzle a little olive oil and add the chopped onion to the pan. Sprinkle with salt and pepper. Saute until the onion is soft and beginning to brown. Add in the garlic and cook until it is fragrant and starting to become golden in color. Add in the kale and salt well. Toss filling together and cook until the kale is soft and wilted. Add in the crispy turkey bacon.
4. Cut the sweet potatoes in half lengthwise. Fill with kale stuffing and serve

ref:http://veggieamore.com/2011/12/30/kale-tempeh-bacon-stuffed-sweet-potatoes/

My Leg/glutes Workout..

Happy Friday!

I've been asked if I could post my leg workout so here you go:)


Warm-up - 10 minutes of cardio (I use StairMaster but any cardio machine is good!)

Leg curls- 4 sets of 10-12 reps
Leg press- 4 sets of 10-12 reps
Leg extensions- 4 sets of 10-12 reps
Single leg bench lunges- 3 sets of 10-12 reps (each leg)
Squats- 4 sets of 10-12 reps
Adductor machine - 4 sets of 10-15 reps
Abductor machine- 4 sets of 10-15 reps

*Choose a weight that really challenges you but at the same time you are able to keep proper form!

Cardio- 20-30 minutes of cardio (again i use StairMaster...Can you tell its my fav?!)

BLACK AND WHITE DRESS

DRESS FROM ZARAS

http://www.zara.com/ca/en/woman/dresses/houndstooth-check-dress-c269185p1436014.html

Zucchini Oatmeal with Blackberry Syrup!

 

Good Morning,

 

Zucchini in oats? YUP! Sounds kinda weird but trust me its so good! The best part of this recipe is the blackberry Syrup! No sugar added just simply blackberries. Hope you guys like it!



Ingredients

2/3 C unsweetened almond milk
1/3 C oatmeal
1 tsp cinnamon
1/4 tsp nutmeg
Splash of almond extract
Pinch of sea salt
1/2 C grated zucchini
Handful chopped pecans
1/2 Tbsp almond butter
Blackberry "syrup"

Directions

1. In pot, combine first six ingredients and cook according to you oatmeal's package instructions.

2.Just before done (one to two mins), add the zucchini.  Stir well and cook another one to two mins.  The zucchini should add moisture, but if the oats get too dry add a little water or milk.

3.Meanwhile, place berries in microwave-proof bowl and heat for 20-25 seconds.  This makes a delicious, all-natural berry syrup!  You may want to add some sugar/syrup . . . but for my taste the berries were sweet enough without it.

4.Remove from heat and top with almond butter, berries, or other toppings.

ref;http://www.fitsugar.com/Zucchini-Oatmeal-Recipe-17888536

What do I eat in a Day?!

I get emails asking what I typically eat in a day. Well here it is! I eat about 7-8 small meals every 2-3 hours a day! I find this works best for me, since starting this type of diet I've noticed a big change in a positive way. Eating smaller meals more often through out the day helps stabilize my blood sugar and keeps my metabolism up. I rarely feel hungry! In the picture above it shows a variety of my fav meals! If you have any questions please feel free to email me at fitstrongsexyblog@gmail.com.

Have a great day!
F.S.F Blogger xo

Girls lets be classy shall we...

Hey!

I'm a true believer that you can feel/look sexy but still be classy. It's a pet peeve of mine when I see girls in very short dresses (which i'm pretty sure are tops that are being used as a dress) or extremely short shorts and see through tops. Lets have a little more respect for ourselves..There are tons of clothes out there that you can show off your curves but keep it sophisticated and lady like!

Dress from Zara's
Shoes from Aldo
Blazer from Suzy Shier

F.S.F Blogger xo

ACT LIKE A LADY...LIFT LIKE A BOSS!

 

Good morning,

Okay girls its time to get out your guns! I hear so many girls say "I want to tone up but I don't want to lift weights because I'm going to get bulky". Well ladies that's a myth...If you want to tone up cardio just isn't going to cut it. Yes cardio helps but to tone you need to build muscle which requires you to pump some iron. Still thinking you're going to get bulky? Well your not and here is why...  Women don't have the testosterone levels to put on a ton of mass, if you were to compare a males testosterone levels to a females you would notice a big gap. Another reason is that to put on mass you have to consume a ton of calories..like I mean a lot!  So basically what I'm saying is that ladies you can lift weights and not worry about bulking up, even those girls who are trying to bulk go to the extreme and work extremely hard and yet it's still difficult. Now head to the gym and pump some iron!

F.S.F Blogger xo

10,000 VIEWERS!

Hey!

Just wanted to take a moment to thank every single one of you for all the support! Today I hit 10,000 views!!! I'm very excited :)

Thanks again, Love you all!

F.S.F Blogger xo

White and Beige Outfit...

Blazer- Forever 21

Pants- H&M

Blouse- Katie

Purse- Flea market

 

CURLY HAIR..

Bean Burgers with Spicy Gucacamole..

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
• 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, 1/2 teaspoon salt and pepper; stir to combine.
3. Form the bean mash into 6 patties 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.

What my blog is about...

Good Morning,

I just want to let everyone know what my blog is about and what it is not about, so there is no misconception....

Growing up I had very low self-esteem and no confidence. Only in the last year I've come out of my shell, found myself and learnt to love things about myself instead of always thinking negative about myself. I know a lot of girls go through the same thing, so i write my blog hoping that I can help girls build their self esteem and confidence. I blog about fitness and post healthy recipes to help inspire people to get healthy...I also blog about fashion and beauty tips because what girl doesn't love fashion? I DON'T blog because I'm trying to show off or get attention, I DO blog because i want to simply help women. Every women is beautiful and that's what this blog is about. Anywho I just wanted to clear that up for those of you who may have thought differently...

Have a great day!
F.S.F Blogger xo 

LEOPARD PRINT..

Healthy Shepherd's pie recipe :)

Makes about 8-10 servings

Ingredients:
4 Large Sweet Potato
2lbs Ground extra lean Turkey or Chicken
2 cups frozen mixed veggies of your choice (ex. Peas, corn, broccoli, Carrots)
Parsley Fresh or dried
Garlic powder
Salt and Pepper to taste
Cayenne pepper
Low sodium chicken broth

Directions:
1. Boil a pot of water that will fit the 4 large sweet potatoes. Wash and peel sweet potatoes.
2. When water comes to a boil place sweet potatoes in pot and cook until soft.
3. Once sweet potatoes have cooked remove from pot (let them cool for a few minutes) place in a bowl and cut into cubes and then mash.
4. In a frying pan on med-high heat add 3tbsp of low sodium broth, extra lean ground turkey/chicken, garlic, Parsley and salt/pepper to taste. 
5. Once turkey/chicken is cooked add frozen veggies and cook.
6. heat oven at 375 degrees
7. Spray baking pan with pam.
8. Place the turkey/chicken and veggie mix into the pan then layer the mashed sweet potato on top. 9.Sprinkle the top with cayenne pepper and bake until top has a golden brown look.
10. Enjoy! 

 

It's Fall Fashion Season..

How much makeup do I wear?!?!...

I received an email asking "What's your makeup beauty secret?!?" Well to be honest I wear two things! Eye liner and mascara. Yup thats it! It's not because I dont't like makeup it's because I simply don't know how to apply makeup or what shades are right for my skin tone. Below are my two fav's!

BACON AND EGG OPEN FACE BREAKFAST

 

 

 

Good morning!

 

Well its Thursday which means the weekend is almost here! I haven't got much sleep this week and i didn't get a chance to meal prep on Sunday.... ughh I hate when that happens! It's been crazy busy! So all week I've been eating meals that require very little time to make. Above is one of my fav's! It's healthy very simple and very quick to make. All you have to do is:

 

1. Crack 1 egg in a small round bowl and microwave for 35 seconds.

2. Put 2 strips of low fat low sodium turkey/chicken bacon in microwave for 2min.

3. Cut a slice of tomato

4. Slice 1/4 of an avocado

5. Spread 1Tbsp of hummus on Rice cake

6. Layer the rest of the ingredients on rice cake

7. Eat and ENJOY!

 

F.S.F Blogger xo



 

Abs Abs Abs...

Good morning everyone!

The other day I was working out at the gym and a young lady came up to me and asked me what she has to do to get abs. I have been asked this question a lot and I've noticed people think just by doing 300 crunches a day you will get abs....is this right?! Well in my opinion and many others opinion NO this is not the case! To get abs you have to do a combination of things for example; eat clean, cardio and doing exercises that target all the different muscles in the core area. Eating clean doesnt mean restricting yourself from carbs or fat it means balancing your carbs, fats and proteins. doing 30 minutes of cardio each workout is a must in my books! This might sound weired but if i dont do cardio I dont feel as lean and toned..crazy I know! Doing exercises that target all the different muscles in the core is also important. Doing 300 crunches just doesnt cut it, you have to do exercises that move in multi directions and that target all muscles. Below is a picture that shows the different muscles in the core area to help get a better idea..

My blog has workouts and eat clean recipes so I hope this helps those of you who are wanting those toned washboard abs!

Have a great day!
F.S.F Blogger xo

Zara's My New Fav!

Hey!

I am absolutely obsessed with Zara's! I love love love it! I could seriously spend and hour shopping and trying on things in that store...I think you get the picture! They are actually reasonably priced which makes me love the store even more. Any who below is an outfit I purchased. I bought a knit sweater for $20.00, these amazing navy blue leggings (I'm going back to buy more colours) for $40.00 and a pair of nude flats with a small gold heel for $40.00. Grand total for my purchase is about $100.00. The last two pay checks Ive put left over money aside so I could do some fall shopping, this is a good way to keep on a budget and not spend crazy money on shopping especially if you are a shopaholic like me!

Have a Great day Everyone!

F.S.F Blogger xo

Tomato Avocado Salad

 

Ingredients:

1 stem tomatoes, cubed

1 Tbsp of za’atar

1 avocado

Juice of 1/2 lemon

Handful of Kalamata olives, sliced

Handful of sliced scallions

1 Tsp fresh basil, sliced in ribbons

1 Tbsp extra virgin olive oil

Feta cheese (low fat), crumbled to taste

Instructions:

1. Cut avocado in half and remove seed and scoop out avocado.

2. In a bowl mix all ingredients except Feta cheese.

3. Fill avocado shell with the mixed salad and sprinkle with Feta cheese.

4. ENJOY! Serving- makes 2 servings

 

This can be served as an appetizer or to make it a full meal you can add chicken breast or a salmon fillet!

 

 

 

ref;http://littlebitesofeverything.com/heart-healthy-recipes-day-1-tomato-and-avocado-salad/

Acorn Squash Stuffed with Quinoa

Ingredients

• cooking spray
• 1/2 c. quinoa, rinsed thoroughly
• 1 c. low sodium vegetable broth
• 1 tbsp. olive oil
• 1 medium onion, diced
• 1 apple, cored and diced
• 1/2 c. Low fat feta cheese (optional)
• 1/4 c. dried cranberries
• 2 tbsp. chopped sage
• 2 tbsp. chopped walnuts
• salt + pepper to taste
• 3 eggwhites
• 3 small acorn or sweet dumpling squash, cut into 1/2-inch slices (remove seeds & guts)
• 1 tbsp. sugar free maple syrup

Instructions

1. Preheat oven to 375 degrees. Spray two rimmed baking sheets with cooking spray or oil and place squash rings on sheets.
2. Cook quinoa in broth according to package directions. Cool slightly.
3. Heat olive oil in a medium skillet over medium heat. Add onion. Cook about 10 minutes, or until onion is just beginning to brown. Add apple and cook about 5 minutes more, until apple is softened. Allow to cool slightly.
4. Combine quinoa, apple and onion mixture, cheese, cranberries, sage, and walnuts in a large bowl. Add salt and pepper to taste. Stir in eggwhites.
5. Brush tops and insides of squash rings with sugar free maple syrup; season with salt and pepper.
6. Stuff quinoa filling into the center of each squash ring, pressing down to fit as much stuffing as possible without overflowing. Spray centers of squash rings with oil or cooking spray. Bake 30-40 minutes, or until tops are golden brown and squash is tender.

 

 

 

REF;http://ohmyveggies.com/recipe-quinoa-stuffed-acorn-squash-rings/

Show Transformation in Progress!

Hey everyone!

So I'm in the process of getting ready for my first Bikini Competition which is in November. I have completely changed my diet and workouts. Instead of eating 3 meals and 2 snacks a day I eat smaller meals every 2-3 hours! I actually eat more than i did before changing my diet. I actually prefer eating smaller meals every couple hours I am never hungry and never overly full. As for my workouts well I use to do cardio plus full body weight training with lighter weights 6 days a week. I still workout 6 days a week and do cardio but I train different muscle groups each day with heavier weights. I've noticed a change and I actually like my new diet and workout regime better than before! Here is a picture of my transformation so far...

F.S.F Blogger xo

Healthy Quest Bar Cheesecakes!!! A must try!

Good morning!

Okay so all you cheesecake fans this one is for you! It's a healthy version of cheesecake! Yup thats right! All natural ingredients, none of that high fat loads of sugar crap in regular cheesecakes. This is a must try!

F.S.F Blogger xo 

CRUST:

1 Strawberry Cheesecake Quest Bar

BERRY FILLING:

• 2 tablespoons liquid egg white

• 1 tablespoon light whipped cream cheese

• 2 tablespoons nonfat cottage cheese

• 2 tablespoons vanilla protein powder

• 1 tablespoon Z Sweet or other no calorie granulated sugar

• 8 raspberries (4 reserved for garnish)

VANILLA TOPPING:

Simply stir together 2 tablespoons vanilla protein powder, 1 teaspoon coconut flour, 1 ½ -2 tablespoons almond milk, 1 teaspoon light cream cheese and ½ teaspoon no-calorie sugar or 5 liquid Stevia drops. Stir well. Spoon on top.

Directions:

Preheat oven to 350. Spray 4 mini muffin cups with cooking spray. Sprinkle pan cups with a little Z Sweet or other no calorie granulated sugar. Microwave your bar on wax paper for 10 seconds. Chop into 4 equal pieces, flatten and press into and up the sides of 4 mini muffin cups. Toss all filling ingredients into a mini blender. Blend until smooth, about 1 minute. Spoon filling into your cups. Top with a little vanilla topping. Bake for 10 minutes, or until center is set but not hard. Cool or refrigerate. They taste delicious at room temp or chilled. Garnish with a sprinkle of Z Sweet and 1 raspberry.

Nutritionals (4 mini desserts): Calories: 86.5. Fat 3.25g. Active Carbs: 2g (4.5g fiber, 1.5g sugar) Protein 10g.





ref;http://blog.questproteinbar.com/very-berry-cheesecake/

I'm Back!

Pants-H&M, Top-H&M Watch-Garage Clothing

 

Hey Everyone!

Sorry I've been M.I.A the last month, I've had so much going on between working at my full time job, studying, working on my business and getting ready for my show in November!! It's been crazy! But I'm back..YAY! I have lots of recipes, workouts and fashion outfits I have to post so stay tuned!!

F.S.F Blogger xo