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

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

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!

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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*

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!