How to Make a Green Smoothie

Step 1: Choose your liquid (unsweetened liquid 1 cup)

• almond milk
• soy milk
• coconut milk
• water
• coconut water
• hemp milk

Step 2: Choose your green (1 big handful)

• kale
• spinach
• baby greens
• collards
• swiss chard
• celery

Step 3: Choose your fruit (1 cup, fresh or frozen)

• banana
• pineapple
• melon
• blueberries
• raspberries
• strawberries
• blackberries
• mango
• pear
• apple
• peach
• papaya

Step 4: Supercharge it with a healthy fat (pick one of the following)

• 1 tbsp. of an all natural nut butter
• 1 tbsp. raw nuts
• 1/4 of an avocado
• 1 tbsp. of hemp seeds
• 1 tbsp. ground flax seeds
• 1 tsp. coconut oil

Step 5: Add your muscle building protein

• Whey protein powder
• Soy protein powder
• Rice protein powder
• Isolate protein powder
• Hemp protein powder
• Egg protein

Step 6: Add a little sweetness (pick one)

• 1 tsp of stevia
• 1 tsp of splenda
•  1 tsp. chopped dates

Step 7: Blend it up and enjoy!

I'm an Aunty!

Hey Everyone!!

Okay so I'm super excited! I just became an aunty yesterday! His name is Zayden :) My sister was in labour for 15 freaking hours! But he was definitely worth the wait! This little guy is definitely getting spoiled!

Happy Easter Everyone! xoxo

Day 3 of My 7-Days Meal Plan

Day Three:

Breakfast: within 30 minutes of waking up!

1 egg and 3 egg whites.

1/2 cup sliced mushrooms

1/2 cup spinach 

1/4 avocado

2 slices of low sodium turkey bacon. (or chicken bacon)

1 slice of 100% whole wheat bread with 1 tbsp. of light hummus. (if you want a lower carb option swap the whole wheat bread with a cheddar rice cake)

Snack: 3-4 hours after breakfast

1 apple 
1 tbsp. of an all natural nut butter  

Lunch: 3-4 hours after snack

1 cup of lettuce (any lettuce of your choice)

1 cup mixed veggies (carrots, bell peppers, cucumber, beets, tomato)

¼ of an avocado

1 skinless boneless chicken breast (baked or grilled) 

Balsamic vinegar (NOT balsamic vinaigrette…There is a difference)

Snack: 3-4 hours after lunch

1 cup of low sugar low fat Greek yogurt with 10 almonds and 1/2 cup of mixed berries.

Dinner: 3-4 hours after snack

Click here for my Lime Shrimp Salad recipes: http://fitstrongsexy.blogspot.ca/2014/02/lime-shrimp-and-avocado-salad.html 

**if you are hungry before bed have 1 of the following:

-1 tbsp of your favorite all natural nut butter (Literally take a spoon and scoop 1 tbsp and eat from the spoon)

-10-12 raw nuts (cashews, almonds, pecans, walnuts)

- 1 scoop of protein powder mixed with water

- 1 hard boiled egg with 1 cheddar cheese rice cake

-1 cup of baby carrots with 1 tbsp. of light hummus.

Drinks:

-Optional : 1-2 cups of coffee with unsweetened almond milk or skim milk with sweetener (I like Splenda)

-herbal teas with sweetener

-LOTS of water!

Day 2 of My 7-Days Meal Plan

Day Two:

Breakfast: within 30 minutes of waking up!

About 1 cup of unsweetened almond milk (this depends on how milky you like you oats)

1/3 cup of oats

½ cup of mixed berries

7 almonds

1 scoop of protein powder (optional)

Dash of cinnamon

Snack: 3-4 hours after breakfast

1 tomato basil rice cake topped with 1 tbsp. of light hummus, 1 slice of low sodium turkey bacon (split in half so there are two small pieces) and 1 hard boiled egg sliced.  

Lunch: 3-4 hours after snack

Click here for my easy and healthy Shepherds Pie recipes: http://fitstrongsexy.blogspot.ca/2013/09/healthy-shepherds-pie-recipe.html

Snack: 3-4 hours after lunch

1 Apple (other options are a pear, orange, peach,

1 tbsp. of any all natural nut butter

Dinner: 3-4 hours after snack

1 cup of mixed veggies. Either steamed, baked or grilled. (I like zucchini, eggplant, peppers, mushrooms and broccoli)

1 skinless boneless chicken breast (baked or grilled)

½ cup brown rice

**if you are hungry before bed have 1 of the following:

-1 tbsp of your favorite all natural nut butter (Literally take a spoon and scoop 1 tbsp and eat from the spoon)

-10-12 raw nuts (cashews, almonds, pecans, walnuts)

- 1 scoop of protein powder mixed with water

- 1 hard boiled egg with 1 cheddar cheese rice cake

-1 cup of baby carrots with 1 tbsp. of light hummus.

Drinks:

-Optional : 1-2 cups of coffee with unsweetened almond milk or skim milk with sweetener (I like Splenda)

-herbal teas with sweetener

-LOTS of water!
 

Day 1 of My 7-Days Meal Plan

Day One:

Breakfast: within 30 minutes of waking up!

1/3 cup yogurt

1/3 cup of oats

½ cup of mixed berries

7 almonds

1 scoop of protein powder (optional)

Dash of cinnamon

Snack: 3-4 hours after breakfast

1 chocolate caramel rice cake topped with 1 tbsp. of an all natural nut butter (I like peanut or almond butter). Slice ½  a banana and layer on top of rice cake and nut butter.

Lunch: 3-4 hours after snack

1 cup of lettuce (any lettuce of your choice)

1 cup mixed veggies (carrots, bell peppers, cucumber, beets, tomato)

¼ of an avocado

1 can of tuna (in water)

Balsamic vinegar (NOT balsamic vinaigrette…There is a difference)

Snack: 3-4 hours after lunch

1 Apple (other options are a pear, orange, peach,

1 hardboiled egg

Dinner: 3-4 hours after snack

1 cup of mixed veggies. Either steamed, baked or grilled. (I like zucchini, eggplant, peppers, mushrooms and broccoli)

1 skinless boneless chicken breast (baked or grilled)

½ a sweet potato (or yam)

**if you are hungry before bed have 1 of the following:

-1 tbsp of your favorite all natural nut butter (Literally take a spoon and scoop 1 tbsp and eat from the spoon)

-10-12 raw nuts (cashews, almonds, pecans, walnuts)

- 1 scoop of protein powder mixed with water

- 1 hardboiled egg with 1 cheddar cheese rice cake

-1 cup of baby carrots with 1 tbsp. of light hummus.

Drinks:

-Optional : 1-2 cups of coffee with unsweetened almond milk or skim milk with sweetener (I like Splenda)

-herbal teas with sweetener

-LOTS of water!

 

Live a little..

I get emails all the time asking me if I have a cheat meal or cheat day every week. Well I do but it's never really planned. If I'm craving something ill have it...I've been so accustomed to eating and picking healthy foods that I don't really crave much junk food. I feel like some people just have a cheat day just because they feel they should or they are pressure and not because there actually craving something un healthy. I hate when people push me into something I don't want to eat..so to sum it up yes I do have cheat meals but just when I feel like it :)