Blueberry Coconut Flour Pancakes

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Coconut Flour is one on my favorite flours to cook with because it is high in fiber, lower carbohydrates, and easily digestible. So when I want something sweet (muffins or banana bread) or want a fulfilling breakfast that won’t sacrifice flavor or texture this is my go to!

Breakfast by far is my favorite meal of the day! It jump starts your metabolism and fuels me for the rest of my day from working out, blogging,  and updating web sites and social media (9 to 5). I always feel what you eat first thing in the morning sets a standard on how you eat through the rest of the day. If you are looking for something healthy and sweet to start your day- keep on reading!

Pancakes you can’t just have one! With this recipe you can have 4 or 5!

To start cooking these blueberry delicious cakes you will need:

15 Minutes

5 min Prep time

10 min Cook time

¼ cup all-purpose flour¼ cup sugar2 tbsp unsweetened cocoa3 tbsp milk3 tbsp vegetable oil¼ tsp vanilla extract (4).jpg

  1. Mix Dry Ingredients : Coconut Flour, Baking Soda, and Cinnamon.
  2. In a separate bowl Mix Wet Ingredients: Coconut Milk, Coconut Oil, Honey, and Eggs.
  3. Combine the dry ingredients in the wet slowly.
  4. Fold in your blueberries.
  5. While the mixture is sitting to thicken. Heat your skillet with vegan butter.
  6. Using a spoon or ice cream scoop, scoop your mixture into the pan.
  7. Wait for about 3 -4 minutes on each side or until brown.
  8. Top with more blueberries, honey or maple syrup.

ENJOY!

Decide to Change

If you desire to change yourself, start with your mind. You can change into the person you desire to be. Once your mindset and  thinking changes, everything else will follow.

It is the beginning of the year and one thing  people desire is to become a healthier person. If this is you, I challenge you to stay positive through out the year. Don’t let those negative thoughts dwell in your head.

Change your thoughts of :

I can’t lose weight to I can lose weight.

If only I could lose those last 5lbs to I will lose these 5lbs.

I don’t have time to exercise to I will make the time to exercise.

I don’t believe I can stop drinking (soda/alcohol) to I am sure I can stop drinking.

Embracing the positive and eliminating the negative thoughts throughout this journey of “change” will help you think more positive everyday. Focusing on TODAY will get you to your TOMORROW. Focus on all the possibilities this change in your life will do: Setting an example for your family and friends, being more confident, and embracing/loving yourself.

Set the tone for the new you, you desire to be. This is your journey, embrace it!

5 Ways to Fit in Fitness at Work

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Fitting In

How many of us heard or used the excuse,  “I don’t have enough time to workout?”  I know I have! We wake up and the priorities of our life take over.  Some days are harder than others.  We spend majority of our day at our 9-5 and come home exhausted not wanting to do anything, but change into our lounge clothes and watch tv. What if in our 8 to 9 hours at work we could fit in fitness?

Here are 5 ways to fit in fitness at work:

  1. Change your Commute to Work; You can bike, walk, or park further from your job entrance to get extra steps in
  2. Morning Workout; If your job has a gym- USE it! Get to work 30-45 min early (you’ll beat traffic too) and get your workout in to jump start your day
  3. Lunch Break Workout– Your lunch break provides you with 30-45 min to yourself. Use this time for self improvement and go for a brisk walk
  4. Take the Stairs– Instead of using the elevator to go up 3 floors for that next meeting, take the stairs
  5. Stretch throughout the day– This is important especially for those who have desk jobs. Every 20-30 minutes get up an stretch, it will wake up your body and keep you energized throughout the day

What are unique ways you add fitness to your daily routine? Comment and Share below. 

Healthy Smoothie Recipes

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Add an abundance of fruits and vegetables in your diet with a press of a button.  Smoothies are a quick, convenient, and delicious way to eat healthy food.  Be mindful of the smoothies you buy while out because those are usually full of additive sugars, which will only stall and reverse your weight loss.  Below I have included some smoothie recipes you can make in your kitchen at home. When you control the food, you control your waist.

Go To Smoothies

The basis for the perfect smoothie is:

  • Liquid (Water, Coconut Water, Almond/Cashew/Coconut Milk or Orange Juice)
  • Fruit/Greens (Banana, Mango, Blueberries, Raspberries, Blackberries, Strawberry, Pineapple; Kale, Spinach, and Collards)

Once you have your liquid and fruits/greens chosen you can super charge your smoothies with chia/flax seeds, protein powder, nut butter, Greek yogurt, and cinnamon. These aren’t necessary, but they add a additional nutritional benefit to your smoothie.

  1. Mango

1 Cup of Coconut Water

½ Frozen Banana

1 Mango

8oz of Non Fat Plain Greek Yogurt

Nutrition Facts: 382 Calories, 66g of Carbs, 5 g of Fat, and 25 g of Protein

  1. Berry Blue

1 Cup of Water

1 Cup of Blueberries

½ Frozen Banana

3 Frozen Strawberries

1 Tablespoon of Cashew Butter

Nutrition Facts:  250 Calories, 45g of Carbs,  8g of Fat, and 5 g of Protein

  1. Green Smoothie

1 Cup of Water

2 Cups of Spinach

½ Frozen Banana

2 Kiwis

Nutritional Facts: 153 Calories, 37g of Carbs, 1 g of Fat, and 5g of Protein

  1. Strawberry Banana

1 Cup of Coconut Milk

1 Cup of Strawberries

1 Frozen Banana

1 Tablespoon of Flaxseeds

Nutritional Facts: 309 Calories, 56g of Carbs, 9g of Fat, and 5g of Protein

  1. Tropical Berry

1 Cup of Water

1 Cup of Mixed Berries- blueberries, raspberries, and blackberries

1 Cup of Pineapples

Nutritional Facts: 163 Calories, 43g of Carbs, 0g of Fat, and 2g of Protein

Grab that blender and get to mixing. What are some of your favorite smoothie recipes? Leave in the comment section below.

10 Healthy Breakfast Ideas

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Breakfast is the most important meal of the day.  We have all heard this nutrition rule, but how many of us are actually eating 20 to 30 minutes after waking up?  Eating breakfast does have benefits:

  • Energy boost
  • Jump starts your metabolism
  • Curves hunger throughout the day
  • Enhance short-term memory

The key to well-balanced healthy breakfast is: Lean Protein, Whole Grains, and Fruits & Vegetables.

Here are my 10 go to quick & healthy breakfasts:

  1. Veggie Egg-White Omelet: 3 egg whites, spicjumbo.com_20140217-DSC_0609pinach, bell peppers, onion, and tomatoes.
  2. Toast and Nut Butter: Ezekiel Cinnamon and Raisin with 2 Tablespoons of Cashew Butter.
  3. Green Smoothie: 1 hand full of Spinach, 1 Cup of Water,  1 Mango, and 1 Cup of Strawberries.
  4. Oatmeal Bowl: ½ Cup of Old Fashioned Oatmeal, ½  Cup of Coconut Milk or Almond/Cashew, a handful of berries your choice, a spoonful of nut butter, and for some extra nutrition kick- chia and/or flax seeds.
  5. Greek Yogurt Parfait– 8oz of non-fat Greek yogurt,  1/3 Cup of nuts (Almonds, Cashews, Pecans), a handful of berries, and toasted granola or oatmpicjumbo.com_foodiesfeed.com_DSC_0015-4eal.
  6. Avocado Toast: 1 to 2 slices of Ezekiel or Wheat Bread with 1 mashed up avocado- add salt and garlic powder for taste.
  7. Egg-white Muffins: 2 to 3 Egg Whites for each muffin mixed with spinach, ground turkey, tomato, onions, and bell peppers. Cook at 350 degrees for 20 minutes. Store in Refrigerator and re-heat in microwave for 2 minutes.
  8. 2 Ingredient Pancakes: Mash 1 banana and mix with two eggs, sprinkle with cinnamon. Top with nut butter fruit and add a side of turkey bacon or turkey sausage.picjumbo.com_HNCK5703
  9. Egg Sandwich: 2 pieces of whole wheat bread/Ezekiel, 1 to 2 eggs fried or scrambled, and 2 pieces of turkey bacon/turkey sausage.
  10. Mango Berry Smoothie: 1 Mango, 1 handful of blueberries and blackberries, 1 banana, and 1 Cup of Coconut Milk.

What are some other healthy breakfasts you enjoy?

Want other ideas to incorporate healthy food into your lifestyle contact me at aliciamonaefitness@gmail.com

Grass Fed Beef Meatballs

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I went to my local Sprouts Farmers Market and they had the grass fed beef on sale. I don’t consume red meat often, but when I do I make sure to get the best.  I opted to make meatballs because they are versatile and can be eaten as a snack and with breakfast.

Grass Fed Meatballs

Total Time: 25 minutes

Prep Time: 5 minutes

Cook Time: 20 minutes

Servings, About 10 MeatballsIMG_00281

Ingredients:

1lb Grass fed ground beef

1/2 cup of chopped bell peppers and onions

Garlic Powder, Oregano, Basil, Salt, Cayenne Pepper, and Cumin

Directions:

1. Pre-heat oven to 375

2. Mix your ingredients : Beef, bell pepper/onion mix, and your seasonings.

3. With a spoon, scoop out your meatball mixture and roll with your hands into a ball. Try to make them equally shaped as possible to insure proper cooking throughout.

4. Heat up a pan (cast iron skillet) on medium heat. Place in meatballs, and turn once after 5 minutes. (Get a nice brown color on the meatballs)

5. Place in oven and let it cook for 15 minutes or until done. (slice open to see if it is at your likeliness)

6. Cool. Serve. Enjoy.

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National Chocolate Chip Cookie Day

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Do You Know What Today Is?

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National Chocolate Chip Cookie Day!! 

Where are all my cookie monsters at?  I see you!  Today is a day we get to celebrate Chocolate, who ever you are who invited this day- I would like to say thank you on the behalf of all my chocolate and cookie lovers.

As much as I enjoy cookies, I enjoy watching my waistline shrink even more. I have a Chocolate Chip Cookie Recipe that is gentle on the hips but NOT gentle in flavor.  Take a bite out of these cookies!

Flour-less Chocolate Chip Cookies 

Total Time: 15 min

Prep Time: 5 min

Cook Time: 10 min

Servings, 10 cookies

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Ingredients

1 Cup of Nut Butter – I use Cashew Butter (homemade recipe)

1 Cup of Coconut Palm Sugar

1/2 Tbs of Cinnamon

1 Teaspoon of Vanilla Extract

1 Large Egg (lightly beaten)

3 Tbs of Enjoy Life Chocolate Chips

Directions

Pre-heat oven to 325 degrees.

In a mixing bowl mix your Nut Butter (sit at room temp for easy mix), Coconut Palm Sugar (adding a little at a time),Cinnamon, Vanilla Extract, and your Egg until mixed well. I recommend using a hand mixer for this process. Once mixed  fold in your chocolate chips… you can get creative at this point and add whatever mixtures you want from nuts, dried fruit, shredded coconut etc. Spoon your mixture on a baking sheet with lined with parchment paper about 1 inch apart. Flatten the cookies gently on top for even baking.

Bake cookies until golden brown or when you can smell that goodness from the oven about 8-10 minutes. Enjoy with a tall glass of Coconut Milk to wash it down.

Eat Good, Feel Good, and Do Good: Undiscovered Kitchen

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Everyone agrees that  health is a priority in their life. And one of the first steps to a healthier lifestyle is having access to  whole, natural, organic, and local foods. Depending on where you live or work-life schedule you may find it hard to obtain these type of foods, but it just got easier! Undiscovered Kitchen brings this to you with a click of a button.

Undiscovered Kitchen brings the farmers market to your home with artisan food makers from all over the country. Coming from the South (Atlanta, Georgia), finding foods that fit my health and diet needs were hard to find. I was once following a vegetarian diet, competed as a bodybuilder in the bikini division, and now following a 80% paleo lifestyle-  shopping for products for my unique lifestyle was difficult at times. There were only 1 or 2 places I knew I could shop to fulfill my lifestyle needs. Being introduced to Undiscovered Kitchen has made it more convenient shopping for my lifestyle. It offers products from Vegan, Dairy Free, Nut Free, Raw and More!  I am happy to be apart of the Undiscovered Kitchen Community.

The founder, Evona Niewiadomska explains Undiscovered Kitchen like this,

Undiscovered Kitchen is a digital farmers market for artisan food from makers across the country with a focus discovering new and unique products, shopping by lifestyle for foods that fit special health and diet needs like vegan, gluten free and raw and finding fitness fuels and power snacks for athletes and active lifestyles! Our core mission is to support and empower small batch makers across the country and to help passionate artisans grow their businesses! Every purchase made on Undiscovered Kitchen goes directly to and supports our small batch maker so you can EAT good, FEEL good and DO good!

I invite you to explore Undiscovered Kitchen for your health and diet needs. Who knows what special gems you may find.

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Spring Into Action: Health Food Shopping List for Beginners

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Basic. Simple. Is the perfect way to begin your journey to healthier you. Where do you start on embarking eating more colorful, vibrant, whole, and nutrient food?

  1. Empty out your cabinets, pantry, fridge, car, and that snack drawer in your office of  of sweets, processed foods such as chips, candy, “healthy” bars…  This will be replaced with lean proteins, fruits, vegetables, and nuts.
  2. Plan out your meals for the week. Write out what you will have for Breakfast, Lunch, Dinner, and snacks.  Fail to Plan, Plan to Fail. 
  3. Create your grocery list.  I usually prepare my grocery list, go shopping, cook and prepare my meals Sunday, so I can be prepared and ready to start my week of right Monday. (Gluten/Paleo Friendly Groceries)

Below is what my typical groceries consist of

Beginners Health Food Grocery List:

Protein:

Fish- Salmon/Tilapia

Poultry- Chicken Breast,Ground Turkey 93%-99% fat free

 Eggs

Produce (Fruits and Veggies):

Berries- Strawberry, Blueberries

Grapefruit

Bananas

Oranges

Tomatoes

Dark Leafy Greens- Spinach, Kale, Collards, Chard, and Lettuce

Green Beans

Asparagus

Brussel  Sprouts

Broccoli

Cauliflower

Carrots

Bell Peppers (Red/Orange/Yellow/Green)

White/Yellow Onions

Squash (Spaghetti/Zucchini)

Portobella Mushrooms

Sweet Potatoes

Spices and Oils:

Ginger

Garlic

Cumin

Tumeric

Chili

Paprika

Basil

Rosemary

Thyme

Parsley

Sage

Oregano

Cinnamon

Coconut Oil/Olive Oil

Nuts:

Cashews/Almonds

You can take this grocery list and make plenty of healthy recipes. You can find these recipes on my blog. 

What are some healthy food options you would include to this list?

Paleo Banana Bread

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My paleo banana bread is one of my staples for a quick  breakfast or on the go snack!  This by far has been one of the tastiest treats I enjoy! For a real treat I’ll top with nut butter, chocolate chips, or some maple syrup. You are sure to always find this in my fridge during the week.

What are some of your staples for breakfast or snack? Comment below.

Paleo Banana Bread

Total Time: 30 min

Prep Time: 5 min

Cook Time: 25 min

Ingredients: 

3 mashed bananas (the more brown, more sweet)

1/2 cup of nut butter (cashew, sunflower, almond etc)

3 whole eggs

1 tsp of vanilla extract

1/3 cup of maple syrup  (don’t forget you can drizzle it on top too!)

1/4 cup of coconut flour

1 tbs of cinnamon 

1/2 tsp of baking soda 

1/2 of baking powder

Preheat oven to 350 degrees. Grease your loaf or muffin tin. (I used louann coconut oil)

With a hand mixer or blender mix (bananas , nut butter, eggs, vanilla extract, and maple syrup).  Add in your dry ingredients (coconut flour, cinnamon, baking soda, and baking powder).

*** Extra: Fold in goodies (blueberries, strawberries, nuts, chocolate chips…)***

Pour your mixture in the pan and let it bake for 25 min.

Let your bread cool and enjoy!