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

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!

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

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*

food

Rice Cake Snacks

Rice cakes are perfect for on the go snacking, but even better when you top them with deliciousness!

Ingredients :

2 Rice Cakes

Low-fat cottage cheese

Cinnamon

Blueberries

Other topping ideas: PB and sugar free jelly, hummus and turkey/ chicken, PB and banana, a scoop of chocolate protein powder mixed with water for form the consistency of “frosting” … the possibilities are endless!

How to Make:

1. Top the rice cakes with cottage cheese

2. Sprinkle with cinnamon

3. Pop some blueberries on

Enjoy!

food

Salmon, Asparagus and Rice

Another favorite is coming out to play today! I literally LOVE seafood, including salmon and it’s so easy to make. Lucky enough, I live in Rhode Island where fresh seafood is readily available. If you don’t live seaside, make sure to look for fish that is wild caught and not farm raised (especially tilapia!) to make sure the health benefits aren’t being washed out by chemicals and the (really gross, you don’t even want to know) things that farm raised fish are fed.

Ingredients:

4 oz of salmon
1/2 of a bunch of asparagus (approximate)
1/2 C of brown rice

Salt
Pepper
Olive oil
Dried basil
Non-stick olive oil based cooking spray

How to Make:

  1. Set the oven to 375 degrees for 20 minutes.
  2. While it is pre-heating, line a baking pan with foil and spray with non stick spray.
  3. Lay salmon on the pan (skin on, skin side down), and the asparagus, mist them both lightly with olive oil.
  4. Season salmon and asparagus with sea salt, pepper, and dried basil.
  5. Bake for 20 minutes.
  6. While salmon is baking, cook the brown rice according to the package. I find it usually takes about the same time to cook as the salmon and asparagus. Drain the rice and scoop 1/2 C onto the plate. There will be extra, great for meal prep!
  7. Carefully take the baking pan out of the oven and use a flat spatula to slide the salmon up off the foil, it should come off easy.
  8. Use the same method to scoop the asparagus onto the plate.

Enjoy!

Pan prep!
Ingredients!
Yum! Asparagus!
Into the oven!
Delicious!
food

Easy Oatmeal Breakfasts

One of my favorite super simple and easy breakfasts!

Macros: 355 calories, P: 9, C: 34, F: 11 (dependent on toppings)

Ingredients:

1/2 cup old fashioned oats

2 tablespoons peanut butter

Chopped strawberries, blueberries or sliced bananas as toppings (mix and match)!

Drizzle of honey

Cinnamon

How to Make:

1. Cook oats

2. Add cinnamon

3. Add peanut butter

4. Get creative with fruit toppings!

5. Drizzle with honey

Add a hard boiled egg on the side or some scrambled egg whites for added protein!

Enjoy!

food

My Favorite Summer Salad

It’s Summertime and it’s getting HOT and muggy here in Rhode Island! I don’t know about you guys, but at the end of a hot day, I don’t usually want to cook a hot lunch or dinner (or really have the stove or oven running) and I am not as hungry because of the heat. Salads and cold dishes are a staple for Summer eating! Oh and make sure you’re drinking your weight or goal weight in water to stay hydrated!

Ingredients:

Grilled chicken (let it cool a bit!) with brew pub chicken seasoning
1/2 small avocado
Handful of grape tomato’s cut in half
1/2 a cucumber

How to Make:

  1. Grill chicken, season with Brew Pub Chicken seasoning.
  2. Cut up tomato’s, cucumbers, and avocado. Store the other half of the avocado with some onions or lemon juice to help prevent it from browning.
  3. When chicken is done cooking let it cool a bit.
  4. Toss everything in a bowl, drizzle with olive oil, sprinkle with sea salt and pepper.

If you don’t eat meat, feel free to skip the chicken or add in your favorite meat free alternative to get some protein!

Enjoy!

Now here are some of the fun photos that you didn’t have to scroll endlessly through to get to the recipe!

Look at this fun avocado keeper I found on Amazon! Review coming later!
My seasonings!
Uncategorized

Simple Cinnamon Pancakes with Fruit

Pancakes are my absolute favorite and there’s no reason they can’t be healthy too!

Macros
Calories: 352
Protein: 27g
Fat: 5g
Carbs: 49g

Ingredients:
1 Scoop of vanilla or cinnamon protein powder (I use 1 Up Nutrition)
1/2 of a banana
1/4 cup coconut or chickpea flour
1 TSP baking powder
1/2 C unsweetened almond milk

Sugar free maple syrup
Blueberries
Strawberries

How to Make!

  1. Combine ingredients except for berries and syrup in a blender.
  2. Spray a griddle or griddle pan (or really any flat pan you have!) with a nonstick olive oil based spray.
  3. Pour batter onto griddle into pancake shapes (you can get creative here)!
  4. *Optional* I like to poke my blueberries into the pancakes right after I pour them and then use my finger to coat them with batter so they don’t bubble out as much! A trick my Mom taught me!
  5. Cook until you start to see them golden brown (I check them after a few minutes)
  6. Flip! Cook until golden brown on the other side.
  7. Plate, add strawberries and extra blueberries, add maple syrup.
  8. ENJOY!

Now here are some pictures if you want to scroll through them!

Did you make this?! Tag me on Instagram @aliciaa_ann21

Blueberries added while cooking!
Delicious and nutritious PANCAKES!

*Macros are not guaranteed to be 100% accurate and are based on what I put into MyFitnessPal when making this!