RECIPE: Green and Yellow Squash w/Garlic and Coconut

Green and Yellow Squash w/Garlic and Coconut – ๐Ÿด

OK so to honor my Green Bay Packers first game this weekend I’ve created this here scrumptious VEGETARIAN dish that’ll tickle your taste buds. ๐Ÿ‘Œ

Y’all know I’ve been experiencing with some vegetarian cooking but this one just so happens to be one of my favorites. It is simple, most delicious and packed full of nutrients! ๐Ÿ’ƒ

Squash is rich in Vitamin A and C, Magnesium, Fiber, Folate, Riboflavin, Phosphorus, Potassium and Vitamin B6. In addition, it is high in Manganese, a mineral which helps the body process fats, carbohydrates, and glucose. Squash will helps with your eye sight, is cancer fighting and ladies, squash will also help us control PMS symptoms such as cramping and mood swings. ๐Ÿ˜‰

HOW TO DO IT: ๐Ÿ‘‰

1. Non-stick pay on, cooking spray (or extra virgin olive oil)

2. Dice your SQUASH in bitable pieces

3. Dice your FRESH GARLIC cloves

4. Pan sear your squash & garlic until golden brown (avoid over cooking)

5. Add cracked BLACK PEPPER to taste (a pinch of sea salt, optional)

6. Sprinkle in a 1/3 cup of COCONUT FLAKES & stir for 1min.

7. Best served hot! Watcha’ tongue – ๐Ÿ˜‹

Note: To all the Packer haters, don’t avoid this recipe because I’m not using your fav team colors, doing so just means you’re partaking in a double dose of loserism! Bad energy before the start of the season lol #PackerNation But I love you nonetheless, ha! Bon appetit! ๐Ÿ˜‹

#Vegetarian #CleanEating #NomNom #FoodPorn #HealthyEats #Food #VeggieLover #Squash #PackerNation #CookTime #Delicious #Yum #Squash #Garlic #Coconut #SheCooks

20130903-172533.jpg

Advertisements

Egg White Omelette w/Baby Spinach & Sweet Potato

Egg White Omelette w/Baby spinach & Sweet Potato ๐Ÿด

Maybe it’s my man-like appetite, or perhaps it’s just my love of food but my regular scrambled egg whites barely satisfy (especially after fasted-cardio!) so I thought it was about time to solve this dilemma! ๐Ÿ˜Ž

I didn’t want to add any animal meat for a more fulfilling dish so instead I simply added baby spinach and sweet potato chunks to the pan, and then seasoned it with a pinch of sea salt and lots of cracked black pepper. If you know me well you’d know I put black pepper on black pepper, love it! ๐Ÿ˜›

This dish is easy-peezy and y’all know I’m no master chef (however, ya girl is getting better! ๐Ÿ˜Œ) so I promise, for a little bit more extra effort you’ll smash your appetite and feel fulfilled once this one is in your belly! What you need –

1. 5 egg whites (one yolk, optional)
2. Baby spinach, a handful
3. 3oz of cubed sweet potato (I wash the root vigorously and keep the skin on before boiling [8-10mins] – drain & season with black pepper; Purpose: extra fiber.)
4. Squeeze fresh lemon on top – and done! ๐Ÿ‘

A hearty, fulfilling breakfast, fuelling your tank with protein, slow energy releasing carbs and a good amount of fiber! ENJOY! ๐Ÿ˜‹

#Breakfast #LoadedOmelette #CleanEating #FoodPorn #Spinach #SweetPotato #Eggs #Protein #ComplexCarbs #Fiber #Yum #Diet #GetInMyBelly

20130814-163140.jpg

What’s On Your Plate?

WHAT’S ON YOUR PLATE? ๐Ÿด …Baked Chicken, seasoned with turmeric & cayenne pepper, Sweet Potato Mash, seasoned with light agave syrup & cinnamon and a generous serving of Baby Spinach lightly dressed in a Greek vinaigrette #GetInMyBelly ๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹ HEALTHY, HEARTY & DELICIOUS …are you eating for abs?!!

#EatForAbs #CleanEating #HealthyMeals #BalancedDiet #AbsAreMadeInTheKitchen #SeasoningSavedMyLife ๐Ÿ˜œ

20130421-190854.jpg

Class In Session, April 18th: EATING FOR ABS! – Register NOW!

#ItsWellWorthTheReadiPromise ๐Ÿ˜› — Arghh, Iโ€™m so excited to share this! If I were given a dollar every time somebody asked me what I do for my abs I could have quit my job and be sipping afternoon tea in the French Riviera with Oprah all while somebody massaged my feet! ๐Ÿ˜Œ An exaggeration, yes, perhaps but all to emphasize that so many people want to know how to lean out their cores and build visible abdominal muscles โ€“ if you are a faithful follower you know exactly what Iโ€™m about to say next; ITโ€™S ALL ABOUT YOUR DIET! ๐Ÿด

#TrueStory: I once trained a guy that finished every workout with 1000 different core exercises, he was a beast, his core was firm and strong to touch (not that I did so often, just sometimes lol) but he was the type of guy that ate street meat after stumbling out of the club drunk off beer, a big fan of the dollar menu at any fast food joint, thought diet soda was the answer to cutting calories and was grandmaโ€™s favorite because heโ€™d lick his bowl clean after her apple crumble bake offs post church on Sundays! Strong core, yes, but because of his diet he was unable to shed the layer of fat that prevented his abdominal muscles to shine! ๐Ÿ˜Ž

So listen up, Coach Be (a brilliant mastermind & qualified Nutritionist – @AlumniWellness) has come up with a phenomenal program that teaches the ins and out of CLEAN EATING! There is no doubt in my mind that when we clean up our eating habits we will experience a change in our physiques! Warning: You may spend excessive time in the mirror, with your phone, playing photographer โ€ฆnot judging, just saying. ๐Ÿ˜‚

Register before class closes by APRIL 18th! Type in – ๐Ÿ‘‰ Http://bit.ly/litasabs ๐Ÿ‘ˆ and itโ€™ll direct you to where you need to go for all details, info & registration. โค

I certainly encourage you to stop wishing, & start doing! Get educated on ways that will improve your overall health! And Iโ€™LL SEE YOU ON THE BEACH โ€“ Lita xox ๐Ÿ˜‰

#EatingForAbs #Abdominals #LeanOut #EatingHabits #Diet #Cooking #CleanEating #Food #Health #Lifestyle

20130408-163843.jpg

CLEAN EATING: Asparagus

Asparagus! Asparagus! We all scream for Asparagus!!! ……not ๐Ÿ˜‘ Who here enjoys eating asparagus?!!! In other words who here has broken taste buds???

…ok, ok so it’s not the worse edible green known to man well not any more! I finally found a way of preparing it that I’m actually enjoying and by enjoying I mean liking-a-little-bit …ok it’s kinda good in a gooey way. ๐Ÿด

For those willing to try —
๐Ÿ‘‰ dice stalks into bite size pieces

๐Ÿ‘‰ add a teaspoon of coconut oil to a non stick fry pan

๐Ÿ‘‰ throw those chopped stalks in once the oil melts, toss for a few minutes

๐Ÿ‘‰ then sprinkle whole flax seeds in the mix, 3-4 teaspoons

๐Ÿ‘‰ I then grind a whole lot of black pepper on top (I โค black pepper)

๐Ÿ‘‰ dash of turmeric, paprika and cayenne pepper to taste

๐Ÿ‘‰ seal the deal with a good squeeze of half a lemon. #Doneeee โœŠ

๐Ÿ”—Note: I avoid over cooking my asparagus, total time in the pan shouldn’t exceed 10-12minutes (variable depending on the quantity & your hardware). Keep a nice crunch, a soggy bite is never fun.

ALSO, I should mention that cooked flax seeds leave a gooey consistency, it doesn’t bother me but if you’re funny about those things kill the flax from the checklist & perhaps use flaxseed oil instead of coconut… ๐Ÿ˜‰

#TasteBudsNowWorking! #Asparagus #YuckTurnYum #Cooking #Recipe #CoconutOil #Spices #SaltFree #Lemon

20130321-163531.jpg

Chocolate Chip Protein Cookies – recipe courtesy of Oxygen Magazine!

YUM!!!!!!!!!!!!! ….for that semi guilt free treat, protein packed and delish tastin’ goodness you better hollaaaa at cha girl, I mean …make your own, read below and find out how! …I.don’t.share.cookies. lol. ENJOY!

Chocolate Chip Protein Cookies by Oxygen Magazine

1.5 cups whole wheat flour
2 cups whey protein powder (flavor of choice but chocolate makes sense)
1 teaspoon baking powder
2 teaspoons cinnamon
1.5 cups low-fat small-curd cottage cheese
1/2 cup honey (or agave syrup)
1/4 cup canola oil
1 egg
2 teaspoons vanilla extract
1 cup rolled oats
1/2 cup chocolate chips
1/2 cup walnuts, chopped

  • Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius).
  • Combine dry ingredients together
  • Combine wet ingredients together
  • Mix dry and wet ingredients together, add chocolate and walnuts.
  • Once you have your dough, use a teaspoon to scoop and create small balls and drop onto baking sheet.
  • Bake 12 minutes until the cookies are slightly brown on top.

ProteinChocChip4CookiesPicNutrition facts per serving (3-4 cookies): 99 calories, 3g of fats, 11g of carbs, 5g of sugars, 7g of protein.

For more fun, healthy recipes check Oxygen Magazine online: http://www.oxygenmag.com/

EAT CLEAN!

Donโ€™t think your training efforts will equal a lean, mean physique, not without partnering your workouts with a CLEAN DIET! What is a clean diet you ask? Come out from under that rock and allow me to explain; Clean eating consists of eating WHOLE FOODS, that being vegetables, fruits and vegetables, lean meats/proteins and complex carbohydrates (or as I like to call emโ€™ Earthโ€™s goodies!) The rule of thumb here is to avoid highly processed foods such as fast foods, junk, highly sugary treats. You also want to stay clear from saturated unhealthy fats, preservatives, bleached or otherwise modified foods.

Personally I avoid the grocery aisles with foods that require packaging. Most things that need to be boxed for a long shelf life are most probably modified with all the bad stuff so they can sustain itself for long periods of time = not good. My love for fresh, natural and organic foods may mean I pay a little extra (sometimes a lot extra #KeepingIt100) but for me investing in good, fresh, quality foods that I am essentially feeding my body is paramount to me. As far as Iโ€™m concerned there is no better investment. After all you canโ€™t expect a Lamborgini to perform like one if youโ€™re fueling it with lollypops and krispy creams! GIMME THE GOOD STUFF & Iโ€™LL GIVE YOU A BETTER ME!

A few tips to practicing a lifestyle of clean eating include;

โ™ฅ Eliminate refined sugar (replace sugar craves with foods that have natural sweetness, eg. Fruits)

โ™ฅ Cook healthy meals (Get creative, healthy foods can be deliciously prepared)

โ™ฅ Pack healthy meals (My life, Iโ€™m a cooler carrier, a freakinโ€™ life saver!)

โ™ฅ Makes healthy choices when dining out (There is always โ€œgoodโ€ on a not-so-great menu)

โ™ฅ Drink a lot of water (Iโ€™m also a fan of hot green/herbal teas)

โ™ฅ Eat 5-6 small meals per day (every few hours)

โ™ฅ Eliminate alcoholic beverages (or significantly limits it โ€ฆdo your best!)

โ™ฅ Always eats breakfast (start the day right, kick that metabolism into gear with some brekky)

Now donโ€™t go and tell grandma that Lita said youโ€™ll get fat by eating her cooking! Iโ€™m a big believer in โ€˜everything in moderationโ€™ โ€“ some sugary goodness, or a chicken wing isnโ€™t going to kill you, life is to be enjoyed!

My advice is to make all of the above a LIFESTYLE HABIT but treat yourself to your craving vices from time to time. Grandma is old so keep her happy โ€ฆ๐Ÿ˜‰

– Lita

20130227-190318.jpg