food

Pumpkin Pie Oatmeal \\ Fall Breakfast

Nothing is better than Fall crisp air, cooler temperatures and pumpkin spice!! This yummy, high protein healthy breakfast will get you in the Fall mood and fueled up for those leave peeping hikes and runs!

Ingredients:

1. 1/2 C oats

2. 3 Tablespoons almond milk

3. 1 scoop pumpkin pie protein powder (I used PeScience, it’s delicious!)

4. Cinnamon and pumpkin pie spices

5. Flaxseeds

6. Assorted toppings! I used walnuts, pumpkin seeds and almond butter.

Directions:

1. Cook oats, I usually add some water and microwave them for 2 minutes.

2. When cooked add almond milk, protein powder, flax seeds, pumpkin pie and cinnamon spices.

3. Have fun with toppings!

Approximate macros:

Calories: 521 Carbs: 47 Fat: 22 Protein: 37

food

Protein Banana Bread Recipe

Macros:

Calories 160, Carbs 20, Protein 11, Fats 5

If you’re anything like me, you love baking and the smell of hot banana bread in the oven. My Mom made banana bread my whole life growing up, but now that I’m working with a coach and considering competing in Bikini Diva, I’m being more conscious about my protein intake and what is going in to fuel my runs and muscles! But I still love food and dark chocolate is an anti-inflammatory so here we go! I tweaked Mom’s recipe to include less sugar and more protein powder, but still kept the the chocolate and walnuts!

Ingredients:

Dry

• 2 Scoops vanilla protein powder (I used Snickerdoodle by PEScience)
• 1/4 C Almond or Coconut flour
• 1 T Baking Soda
• 1/4 C Sugar
• Dark chocolate chips and walnuts
• Dash of salt

Wet

• 2 Bananas (over ripe is best)
• 2 eggs
• 2 Tsp egg whites
• Splash of vanilla
• 1 T Coconut oil (melted)

Directions:

1.) Mix wet ingredients

2.) Mix dry ingredients

3.) Spray a loaf pan with olive oil cooking spray and pre-heat the oven to 325

4.) Mix dry and wet ingredients and add to loaf pan. Top with dark chocolate chips and walnuts

5.) Bake for 15-30 minutes, check at 30 minutes, you don’t want to overcook! You should be able to put a toothpick in it and it comes out clean.

6.) Let the loaf sit and cool

ENJOY!!!! It’s so good!

XO

Alicia

food

Red ❤️ White 🤍 Blue 💙 Breakfast | Clean Eating Vegan Breakfast Ideas

Anyone who knows me knows that I love a good, quick, yummy and healthy breakfast! I could literally eat protein waffles and pancakes every meal of the day! I’ve been inspired lately to eat more plant based, and while I’m not vegan or vegetarian, I’ve been basing my diet more about cutting out meat and dairy for health benefits and not consuming fluffy animals. Fish is another story, I live in Rhode Island and will never give up seafood!

Since I love to try new recipes, and have a tradition of making 4th of July breakfasts with red, white and blue fruit, like this one from last year:

I thought I’d keep the tradition going and add some more red, white and blue themed breakfasts!

Flag Oats

Ingredients:

1/2 C gluten free oats

1/2 banana

Handful of blackberries and blueberries

2-3 chopped strawberries

Chia seeds, hemp hearts and flax seeds

Sugar free maple syrup

Dried raisins and cranberries

How to make:

1. Cook oats according to package and put in bowl. I literally just add water and zap them in the microwave for 2 minutes. Easy. Peasy.

2. Toppings! Arrange banana, berries and dried fruit in a fun flag pattern! Top the whole thing with a drizzle of syrup, and hemp hearts, chia seeds and flax seeds

3. The cutest and easiest breakfast ever!

Papaya Bowl

What you need:

1/2 Papaya (bought at Whole Foods! Easy!)

Dairy Free Yogurt

Chia Seeds + Flax Seeds

Hemp Hearts

Berries + half a banana

How to make:

1. Combine yogurt with chia and flax seeds.

2. Scoop seeds out of papaya (they’re edible if you want to keep them for a salad or something!)

3. Add yogurt mixture to center of “bowl”

4. Top with fruit and hemp hearts!

This one kept me full all morning!

Patriotic Toast

What you need:

Any bread you like, toasted.

Peanut Butter

Blueberries, strawberries, 1/2 banana

How to make:

1. Toast bread and spread with peanut butter.

2. Decorate with fruit!

3. Done! Easy!

Enjoy these fun and yummy recipes!

Yoga

Yoga Teacher Training | Personal Blog

I’m so excited because I’m finally taking part of a Yoga teacher training course! This post is going to be a little personal but still have some fun pictures of little ‘ol me in her beginnings of Yoga!

I’ve honestly been wanting to do this for years upon years but haven’t ever had the means both time wise and financially. Practicing Yoga has been a big part of my life for probably close to 20 years or more. I started with my Mom when I wandered downstairs while she was practicing one day and asked “what on earth are you doing?!” I was probably around 14, in my prime of gymnastics competing and training, and thought it looked easy. I joined for a DVD class (which I found easy) but hey I was a kid and super bendy and it was fun to show off!

On and of I would take class at the gym or do a DVD with my Mom, but my love of Yoga didn’t happen until around 2013 when I lost my job at a jewelry store and was depressed with not knowing my direction in life or what to do now that I was jobless and living on the pennies unemployment paid. I was having anxiety so bad that I ended up in the ER having an EKG and having to wear a halter monitor for a day because I was convinced I was having a heart attack. My doctor told me I need to relax, it’s just anxiety. Well….HOW can I relax when I have no idea what to do with my life blah blah blah. I started Instagram at this point and one of the first people I followed was @laurasykora, stumbling upon her because I was looking for ballet stuff. She does amazing Yoga poses, is super strong, and is an inspiring photographer. She was saying she practiced daily on an online site, and it was good for her mentally and physically. Plus I loved her awesome handstands and wanted to play too. The site she mentioned was way out of my budget, so I found a different site that was only $9 a month at the time, www.yogatoday.com. Not only were the classes filmed outside in BEAUTIFUL Jackson Hole, Wyoming, but there was so much Yoga on there I really didn’t know where to start. I decided an hour would be suitable per day, after my weightlifting/ gym or whatever I was non-sensing myself through at the time, and started a daily practice. I’m still a member today, and even through the site has changed up a lot, most of the classes I loved originally are still on there (except one I can’t find anymore, mostly because I just remember what the description was and not what the actual title is)!

Shortly after beginning, I wanted to take beautiful Yoga photos too! I was also just beginning my photography journey, but it took me years to master using my camera with a self timer to do anything, so I just took screenshots of awful quality video, often being interrupted by my precious doggo, Daisy, who just wanted to lick my face and get a belly rub! Here are some humble beginnings (don’t mind the awful filters, they were cool back then!):

Soon I got a little better at challenges on Instagram and picture taking!

And joined by Daisy!

Yoga to me for a while was all about being bendy and strong, but recently it’s been more about the spiritual aspect and meditation. Needing to find a retreat from my chaotic life, learn to be more zen/ peaceful/ and tolerant, and have a ritual to relax my mind, I turned to Yin Yoga a few years ago, taking class at a local studio to help with the stress of entry level job life. That was the first time I was introduced to the consideration of teacher training, at Raffa Yoga. I was almost signed up but the time commitment freaked me out. I continued to take classes, practice at home with Yoga Today, Boho Beautiful and Banana Blondie websites, and for the past 3 months I have established a daily morning routine including tea, burning sage, reading some form of inspirational book, a Yoga practice ( around an hour) and meditation. Sometimes I’ll walk to an area not far from my home and practice outside in nature (with LOTS of bug spray!) but I dream of the day where I own a home with a beautiful outdoor Yoga sanctuary (already envisioning it!) with running water, sculptures, flowers and a platform for practice. Sometimes I take my photos outside with my camera now and get strange looks and comments from passer by’s and don’t know how to deal with it, but I think of the teachings of Yoga and Meditation and try to not worry!

My most recent Yoga image, near my house, Nikon D850

My Mom inspired me to look further into teacher training by saying I would be great at it and should teach on YouTube “like Yoga with Adrienne!”, one of her favorite YouTube channels. I still didn’t want to pay thousands and don’t have a job that allows me free weekends, but I found an online teacher training through Yoga Renew that I can do in my own time.

So my required reading books are ordered, I’m doing a nice little detox (I’ve been overindulging a bit lately) and even though I’m tired, I’m going to get on my mat for a good long Yin practice late, eat my yummy detox soup, and prepare for tomorrow to be a beautiful day!

Namaste,

Alicia

food

2B Mindset + French Toast with Eggs

So if you follow me over on Instagram you may know that I’ve been obsessed with the 2B Mindset and just finished Barre Blend (losing 6.2 lbs of holiday weight!) And am mid 21 Day Fix currently. I had been doing Barre Blend (people were asking what I was doing and saying I looked great 😊 more on that in another post!) and was about halfway through when I realized my nutrition was a hot mess. Yes I cook healthy, yes I eat healthy for the most part, but I never plan anything. I can lesson plan pole classes for days but can I sit down for 20 minutes a week to figure out what to make for lunches/ dinner and how many of them I’ll need with my work schedule? Of course not.

I like structure and planning (you know this if you’ve ever worked at a studio with me or taken my classes haha) but usually I will just be like “what am I having for dinner tonight? Crap I don’t have that one thing. What else?” So I decided that now I’m going to sit down on Sunday after skating class and see how many meals I’ll need for the week and take late night work friendly snacks as my schedule is going to be drastically changing in the next few weeks. The 2B mindset makes sense to me because I don’t want to spend time measuring and counting everything I put in my mouth. The principals are easy: 1.) Water first 2.) Veggies most. It can’t get ANY easier. Plating meals is also easier than ever, with carbs to fuel your day at breakfast and lunch, and veggies/ protein at night when your winding down (unless you work 9pm-5am like me) but I’m still going to stick with it.

As a part of me coming up with simple meal planning, I’m going to be making snd designing a super simple and easy to follow PDF that not only will make my life easier to plan things but hopefully your lives too. As a single person who lives alone and cooks for one, I don’t need to buy as much food as most people feeding partners and families. This will be coming up soon! But for now, we have one of my favorite 2B Mindset breakfasts, French Toast and Eggs!

Ok so I can’t believe al the times I’ve beautifully plated this that these are the only sad little pictures I have, but the recipe is easy and quick. When I was a kid or wanted French Toast any other time, my old way of thinking was….whole plate of toast! Now I think, why not used the extra egg to scramble and only have 2 slices?

You will need:

Frying pans: A regular one and a square one

Nonstick cooking spray

Low calorie or gluten free bread (that I need now 😣)

1 egg

1/2 C egg whites

Sugar free syrup

How to Make:

1. Put 2 sixes of bread in the toaster on low

2. While the bread is toasting, mix the egg with egg white in a good size bowl. Put the skillets on medium heat and spray both with cooking spray.

3. When bread is done toasting (I do this so it doesn’t get soggy, great tip from Mom!) drop it in the egg mix, then onto the flat square pan. Do this with both toasts.

4. Use a spoon and spoon out some egg mix and put in the center of the toasts! Another Mom secret for fluffy French Toast!

5. Remaining mixture goes into the other skillet (I usually use a smaller one) and scramble as it cooks.

6. After a few minutes check the toasts to see if it’s golden brown on one side and flip! This is where you will see it puff up if you added the extra egg!

7. Plate and serve! Add sat and pepper to eggs if desired, and add some sugar free syrup to toast.

Sorry for my lack of photos here, I thought I’d already shot the steps but I guess I didn’t! Good thing I make this several times a week!

Enjoy!

food

Low Carb High Protein Breakfast

Recipe inspired credit EatWell 101: https://www.eatwell101.com/keto-low-carb-breakfast-egg-muffins-recipe#

I modified a lot of the recipe but the above is the original my friend Tonya sent me! I love these because they’re so easy to meal prep, grab and go! Breakfast is my favorite meal!

4 Eggs

1/2 C Egg Whites

1/2 C Cheddar Cheese

5 Grape Tomatos

1 Red Bell Pepper, Chopped

Dash of salt and pepper

Crushed red pepper (optional! I prefer without after experimenting)

125 g cooked turkey or ham (I used lunchmeat!)

Scallions

Italian seasoning

2 Slices Turkey Bacon

How to Make:

1. Preheat oven to 400°

2. Mix chopped grape tomatoes, chopped bell pepper, chopped turkey, cheddar cheese, scallions, Italian seasoning. Divide evenly into muffin cups sprayed with cooking spray filling each about 2/3 full. Top with more turkey or ham, cheese and crisped turkey bacon.

4. Bake in oven for 12-15 minutes (at 400°). Allow to cool slightly and serve. In my oven 15 minutes was perfect!

5. Serve 2 slices Turkey bacon on the side. You can also chop it up and add it to each cup or top them with it!

Also stores in the fridge well as meal prep!

Enjoy!

Xo, Alicia

fitness

Pumpkin Spice Makes Your Boooooty Nice!

Today is LEG DAY on a cold Fall morning! I woke up this morning to a rainy, chilly downpour. I’ve been trying to get in the habit of doing an ab workout before breakfast, so that was first up over on YouTube to my favorite ab guru, Pamela! Here is the video I did this morning:

I love me some pumpkin spice (and pumpkin everything really!) and have been wanting to try a pumpkin protein shake for a while. So after scouring some of the internet I combined some things from recipes and it was soooo delicious!

Pumpkin Spice Smoothie

Macros: 44 Carbs | 32 Protein | 8 Fat

361 Cal

• 1 C Almond Milk

• 1/2 C Old Fashion Oats

• 1 Scoop Cinnamon Protein Powder

• Spoonful of all natural canned pumpkin

• Dash of Cinnamon + Pumpkin Spice

• Ice

Blend all ingredients and top with extra cinnamon. Delicious! Plus it kept me full and fueled through my workout!

Booooooooty Day! 👻

A good leg and booty day for a workout, followed by a stretch and walk if the weather clears up!

Treadmill Incline Walk: 20 Min

Glute Activation

20 Banded Sidesteps

15 Banded Kickbacks

15 Banded Sidekicks

15 Banded Hip Thrusts/ 10 Adductors

The Workout

4 Sets of 10: Dumbbell Sumo Squats

3 Sets of 15: Hip thrusts w/ band + dumbbell

3 Sets of 12: Lunges

3 Sets of 12: Cable Kickbacks

SUPERSET:

3 Sets of 15: Elevated Hip Thrusts

3 Sets of 30: Banded Hip Thrusts

3 Sets of 10: Leg Extension Machine

3 Sets of 10: Leg Curl Machine

20 Jumping squats

20 Minutes Peloton Bike with 5 minute warm up and 5 minute cool down!

This is a little bit extended of a workout than I would normally do on a day I have to work, but I’m staying home to relax the next two nights so extra workouts it is!

Outfit is Flex by Gymshark! I think I need to size down in pants but both pieces are a medium and so comfy!

Happy Wednesday!

Alicia

food

Perfect Fall Breakfast

As a kid I always loved the instant apple cinnamon oatmeal (to which I’d add more applesauce to)! So here is a little bit of a healthier option (without the packages and preservatives! I had a side of my favorite scrambled egg whites too, but if you’re in a hurry fee free to skip them. I usually have a stash of hard boiled eggs in the fridge (fresh from the chickens!) that I can grab and go on days I don’t have time to cook eggs.

Ingredients:

• 1/2 C dry oats

• 1 small/ medium Apple

• Cinnamon

• Almond butter, natural peanut butter or my new fave PB Fit

• 1/4 C egg whites

• Sprinkle of cheddar cheese

• Green onions

• Salsa

How to make:

• Put oats into bowl and sprinkle with cinnamon.

• Chop Apple into small cube pieces and add to bowl.

• Add water until all ingredients are pretty much covered

• Microwave for 2-3 min

• While oats are cooking, spray a skillet with olive oil cooking spray, and add egg whites. When they are mostly cooked, add a bit of cheddar cheese.

• Once eggs are cooked, plate them and too with salsa and green onion slices. I chop them up with kitchen scissors!

• When oats are cooked, the apples should be a little tender. Stir it up and too with nut butter and serve!

ENJOY!

Adding cheese!
Plate and top with chopped green onions!
Add salsa! Yum!
Oats with chopped apples and added water before hitting the microwave!
YUM! I also love PB Fit but I don’t have any here at my boyfriends house.
Yum!
The chickie girls!

food

No Fry Eggplant Parmesan

Serving size: 1.5 slices, 273 Cal, 16.6 Carbs, 14.9 Fat, 17.5 Protein

So I had this good size eggplant in my fridge for a few days and had been trying to figure out what to do with it. I have never made Eggplant Parmesan and went looking up recipes. However I wasn’t a fan of everything calling for frying in breadcrumbs, not very healthy! So I took a chance and altered some things and got rid of frying and breadcrumbs and baked it instead. However if you have access to a grill, you can also grill it for a few minutes on each side instead! It was delicious!

Ingredients:

• 1 medium size eggplant

• Olive oil cooking spray

• Sea salt

• Marinara sauce

• Parsley

• 15 Oz Ricotta cheese

• 1/2 Cup Mozzarella cheese

• 1/2 C Parmesan Cheese

• 1 egg

How to Make:

1. Heat the oven to 450. Spray a baking sheet with cooking spray. Slice eggplant the short way into slices that are about 1/2inch wide so you have a bunch of round pieces. Lay them on the baking sheet, sprinkle with sea salt. Put them in the oven for 10 minutes, flip, then bake for another 10 minutes. You can grill them too, just keep an eye on them and cook them for only a few minutes on each side! You want them to be golden brown on each side.

2. While the eggplant is cooking, mix the ricotta cheese, parsley, egg, and parmesan cheese in a bowl together.

3. Spray a baking pan with cooking spray and lay down a thin layer of marinara sauce.

4. Remove the eggplant (careful, use an oven mitt! It’s hot!) and lay a couple slices on top of the sauce in the pan. Spoon a blob of the cheese mixture on top of the eggplant, add some sauce on top and a sprinkle of mozzarella cheese.

5. Then lay another slice of eggplant on top, and repeat with cheese mixture, sauce, and mozzarella. This should use up all the eggplant slices, if not add another layer.

6. Cover with foil and bake at 400° for 30 minutes.

7. Remove foil, and bake for another 5-10 minutes.

8. Remove and let cool for a few minutes so it’s not piping hot.

9. Top with some springs of parsley and serve! I like to put some red potatoes or asparagus on the side!

10. Enjoy!

Love this recipe!? Share it with friends and family!

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fitness, food

Easy and Healthy Breakfast With Macros and Fitness Challenge thoughts!

Calories: 347, Carbs: 27g, Fat: 20g, Protein: 16g

So I bought this food scale for a fitness challenge I’m doing (ok more like drinking wine every night and failing lol) and haven’t really used it because I’m lazy and it kind of seems obsessive. But it is good for tracking in My Fitness Pal because guessing you only ate 60 calories of avocado when indeed you ate 160 calories of avocado is no bueno. So this breakfast was measured! Anyway, I’ll put more thought on my fitness challenge at the bottom because I know you’re here for the food!

Eggs, Avocado Toast and Stawbs

Ingredients:

2 eggs

1/2 avocado (mine was 66 grams)

Slice of bread (I used the 45 calorie bread from Pepperidge Farm)

Strawberries (mine were 120 grams)

Chopped green onion

Everything But The Bagel Seasoning

How to Make:

Ok so this isn’t rocket science but here it is:

1. Fry eggs (or scramble them…whatever!) Use non stick spray/ pan!

2. Cut the avocado (save the other half!) mash it up and chop some green onion into it. Stick toast in the toaster.

3. Make sure your eggs aren’t burning. It’s probably a good time to flip them if you’re just frying them like me!

4. Scoop the avocado onto the toast and sprinkle with EBTB seasoning. Cut the tops off the strawberries and add them to the plate.

5. Eggs are done! Add them to the plate!

6. Have some coffee in a sarcastic mug (I loveeeeee Hocus Pocus…doesn’t matter that it’s summer!)

7. Enjoy!

I’m telling you, it’s the bomb.com…get you some!!!

And the awesome mug!

Your girl doesn’t get her nails done. Nope. Too lazy. Don’t have time!

The Fitness Challenge! (And what I change in it because I’m a rebel!)

Ok so I signed up for this fun Get Fit in 6 challenge with one of my favorite fitness gals Nicole Ferrier! It’s been super fun but I’ve gone off track a LOT with eating and tracking macros. I haven’t missed a workout though and definitely see muscle changes but the scale hasn’t really moved (I’m looking at you wine….) The main reason I wanted to do this is because she calculates macros, cardio and calories for you based on your goals, and I’ve always wanted to have my macros done. Even though I will soon be qualified to do this on my own (yay nutrition and CPT classes!) I’ve literally just had 1400 calories plugged into MFP for years with high protein low fat guesstimates. Well rude awakening to me…I wasn’t coming CLOSE to what I need for protein (it’s super hard to hit) most days and eating way to many carbs. Carbs are GOOD and essential…just don’t eat 200g of them and like 60g of protein! Oops. Ok I’m learning I never said I was a pro (yet). Anyway, I will do another post and probably a video of some of my workouts because besides the fact that my cardio was pretty much eliminated (she wanted me to walk 4x a week for 20 min) when I Peloton for 30-45 min a day, walk 5 miles with my bestie daily, and am a “runner” I have to say I disregarded the cardio recommendation (I know, I’m awful, I just shouldn’t do challenges because I clearly can’t follow directions!) and kept doing my cardio how I wanted. As much as I hate running, I always feel good after doing it. This morning I woke up having major anxiety over my failing job search since all of my industries have been eliminated because of the thing going on, and I have to find a way to make an actual living (not minimum wage, I can’t survive on that)! I’m hoping I can get through my CPT class and exam in good time because there are a lot of training jobs in my area. Anyway, I don’t want to get all Emo on you guys! I will have some workout and stretching posts coming soon so be on the lookout for those! I’m also going to be doing more on my You Tube channel (it’s so lame right now, I promise it’s going to get better) so check that out too:

https://www.youtube.com/channel/UC02q_1SkOelsHJYQS1-O51Q

*insert tag line I haven’t come up with yet here*