Protein Packed Egg White Muffins

February 19, 2014 § 1 Comment

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I know, I know…I said I would post this so very much sooner than I actually am. For that, I am sorry, I am definitely learning to work on my balancing act. So who loves breakfast? This girl. Which is funny because I never liked breakfast in the past. ever. I was rarely actually hungry in the morning and had the common misconception that breakfast packed far too many calories and sugars for a morning meal. WRONG. I’ve come to love breakfast and learned some new recipes of how to make the most out of this decadent morning meal to not only fuel my body with nutrients, but give me jolts of energy for my morning workouts!
And this one is easy peasy, folks. (you know those are my fav kinds of recipes)

What you’ll need:
–egg whites
–turkey bacon (Jennie O is the leanest I’ve found)
–spinach
–extras (this can be anything packed with fiber or protein) I use chick peas & chia seeds. Other options include bell peppers, mushrooms, onions, tomatoes, endless varieties!

What you’ll do:
Preheat oven to 350 degrees. Pour your egg whites in a mixing bowl; if you’re using whites from a carton, ration out 1/4 cup per muffin. If you’re using regular eggs with separated whites, ration out one egg white per muffin. Add in the spinach and all your “extra” goodies.

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Next, using a nonstick muffin tin (if yours isn’t nonstick, use coconut oil or spray to coat), take a strip of turkey bacon and wrap around each muffin tin.

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Then, fill up each muffin tin roughly 3/4 full with the egg white mixture. Depending on what mixings you have, it can be difficult to spread them to each egg muffin evenly. Eventually, I just started using my fingers to place chick peas in each tin.

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Bake for 25-30 minutes or until the egg whites puff to the top. Let cool for 10 minutes before removing from muffin tin.

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Here’s a peak of the nutritious and delicious goodies packed inside

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See, easy right? I love these little muffins because I’m usually dragging myself out of bed in the morning to get up and go workout. Knowing that I have these little things waiting for me in the fridge each morning definitely helps to kick start my day. I just pop them in the microwave for a minute and usually eat two before my workouts. If I’m doing cardio in addition to weight training, I’ll add in a gluten free blueberry waffle or greek yogurt with berries. What do you think? Any quick and easy recipes you use for a protein-filled breakfast?

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Dr. Oz’s 3-Day Detox Cleanse!

November 12, 2013 § 11 Comments

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We’ve all seen the plethora of “detox” and “smoothie cleanse” pins on Pinterest and heard the miraculous stories of girls shedding pounds by just having a mere few days of food sacrifice. But, when faced with the daunting task of giving up chewing for a string of days, that bikini body can look a tad less appealing. Lately I’ve noticed my energy has taken a dip and my workouts have begun to lull. So, I’ve decided to give one of these well-claimed detoxes a try! Thank goodness my friend Savita set out on this hunger-inducing journey with me.

Now, I have done one other cleanse in the past, however, it was purely a juicing cleanse – aka I was able to use my mother’s super pricey yet super amazing juicer. This time I opted for a cleanse that was doable with blended smoothies. After much research, blog reading, and review judging I settled on Dr. Oz’s 3-Day Detox Cleanse.

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Dr. Oz claims this detox rids your body of unwanted toxins that may leave you feeling a bit sluggish, and a hopeful promise of resetting your body to its natural rhythm. Sounds good to me! (word to the wise – Dr. Oz also claims this costs $16/day – it cost roughly $25-30/day for me)

Day One – On the morning of the first day I was feeling excited about taking the first steps to kick my body back into shape. I drank my green tea happily – with NO Stevia. First, I honestly don’t trust putting something that the Earth does not naturally produce in my body if I’m hoping to detoxify it. Secondly, I like my green tea plain and the twist of lemon was just perfect.

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The breakfast smoothie was a pleasant surprise. Absolutely delicious! I started to think this cleanse would be a breeze. By lunch time… I was not a happy camper. I was STARVING. I’m naturally a small girl so I get shaky easily and I have a very sensitive stomach. The vitamins after breakfast made me super nauseous, so I was dying to finally eat. Unfortunately, the lunch smoothie is not the best tasting meal nor does it have a very nice texture. Its very rough, crunchy, and stringy. For fear of being bloated with an upset stomach I downed water all day. I mean all day. I’m talking 6-8 ounces of water with lemon every hour. Definitely helped, I definitely recommend.

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I skipped the snack smoothies each day because I was often really full after lunch. (the recipe makes a TON) Didn’t have much energy to workout so I made my dinner smoothie as soon as I got home from work. BIG YUCK. I’ve read that the lunch smoothie is the worst, but no way for me. I no likey spicy food. The dinner smoothie calls for 1 tablespoon of Cayenne Pepper. It burned going down my throat and I acted like a child gagging with each gulp. Needless to say, I chugged the dinner smoothie and quickly rewarded myself with a detox bath. I’m like a 4 year old when it comes to baths, I love them, so this was my favorite part of the day!

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Day Two – Woke up pleasantly surprised to not be starving and very well rested. Definitely felt more confident about starting the second day than I did the night before. Drank the breakfast smoothie happily and went about my day. Lunch smoothie went same as the day before and I skipped the snack smoothie. I was dreading the dinner smoothie but by the time it rolled around I had formulated a genius plan (that my mother suggested, she’s the smartest!) I emptied a vitamin capsule that I had and filled it with the cayenne pepper. Took the capsule with a tall glass of water. Worked marvelously and my smoothie was delish! Had super bad night time munchies, but watched some “Orange is the New Black” to keep me distracted. (Thank you, Netflix.) Bath was perfect as usual.

Day Three – HALLELUJAH, IT IS THE FINAL DAY OF THE CLEANSE. I woke up before my alarm went off and had noticeably more energy. (I realize this may have been partially psychological due to it being the final day of the cleanse, but I really had a pep in my step) The day went as usual, but I did have one tiny, eensy weensy, bitty cheat. I was feeling too nauseous to take my regular prescription medicines so I had a spoonful of Almond Butter. Yes, yes, failure on my part, but at least it is an ingredient in the cleanse! I even shared some with Belle. This is her giving me the grip of death over her beloved spoonful. (she wears a harness now to protect her back since her herniated discs issue!)

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Drifted to sleep on the last night of the cleanse dreaming of the wonderful chewing I’d experience the next day. Woke up well before my alarm again and was full of energy. Took my happy little behind to Starbucks and have never enjoyed a double shot with soy as much as I did that day. Excuse the horribly chipped nails. And terrible hair. I’m sorry, it was THREE DAYS of no coffee okay?

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Overall, I definitely feel more centered and focused since the cleanse. My skin looks better and my blemishes did clear up! The spike in my energy level is definitely the most noticeable change. One thing I would note, for the most part I am a pretty health eater. I eat lots of fresh fruits and veggies daily and usually stick to fish and chicken in the meat department. That probably did help a bit in not making this cleanse a shell shock to my system and easier to endure. I would definitely recommend this cleanse to anyone looking to kick start their body into a healthier routine!

Halloween Candy Pastry Puffs

October 25, 2013 § 1 Comment

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Halloween is RIGHT around the corner!! AHHHH (obligatory scary scream) Unfortunately, this year I am too swamped with papers next week and it will be my first Halloween to not truly celebrate – other than watching Hocus Pocus with some friends and drinking wine. So I thought I’d at the very minimum get in the spirit by making some Halloween goodies! These bite size candy pastry puffs are super easy to make, quick, and unbelievably adorable in their miniature size.

What you’ll need:
— 2 Puff pastry sheets (you can find these in the freezer section, one box has 2 sheets!)
— Mini bite sized candy (I used Reeses)
— Chocolate for melting
— Orange or other Halloween sprinkles
— Mini cupcake pan & liners

What you’ll do:
Preheat oven to 400 degrees. Thaw out pastry sheets and lay them flat across a lightly floured surface. Cut out 2 inch squares of dough – this should make roughly 50 squares. (notice my Texas A&M “name drop” via cutting board)

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Next, line cupcake pan with mini cupcake liners. Dip the corners square dough pieces lightly in water. Take each piece of dough and place the mini candy face down in the center of the square. Wrap each corner around the bottom of the candy, lightly pressing to seal it neatly.

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Put each little pastry with candy in the cupcake liners. Bake for roughly 12 minutes, or until the pastry bites are a light golden brown.

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Melt the chocolate and wait until the pastries are cooled off a bit before drizzling the top lightly. Sprinkle the top with your Halloween sprinkles! Now, INDULGE YOURSELF. These are seriously so adorably petite and scrumptious.
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Absolutely decadent! Enjoy!

Healthy Slow Cooker Chicken Tacos

October 10, 2013 § 8 Comments

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This recipe is super easy because you just throw everything in and you’re done! (Don’t you just love crock pots?!) There are only 4 ingredients, and it only takes about 4 hours that you don’t need to do a thing but go about your day.

What you’ll need:
— 4 chicken breasts
— half can of corn
— half can of black beans
— 16 oz. jar of salsa (be sure to choose one with low sodium & sugar to keep the recipe “healthy”)

What you’ll do:
Pour all ingredients in slow cooker. Cook on low heat for roughly 4-6 hours. Crock pots vary so time can be adjusted to your own cooker. Chicken should fall apart and shred easily when finished cooking.
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You can mix and match different toppings to your liking. Use lettuce as a wrap for a healthy option or splurge your calories on a warm whole wheat tortilla!

Yum!
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Skinny(ish) Pumpkin Cake Bars!

October 6, 2013 § 4 Comments

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This weekend was Houston’s first glimpse of fall! With the chilly weather slowly rolling in, I’m excited to post this recipe for my first pumpkin goodie of the season! This skinny pumpkin cake bar recipe is a healthier baked good because it doesn’t include oil or butter.

What you’ll need:
— 1 can Pumpkin puree
— 2/3 cup nonfat Greek yogurt
— 1 teaspoon vanilla extract
— 4 egg whites
— 1 teaspoon baking soda
— 1 cup sugar
— 3 teaspoons baking powder
— 2 cups flour
— 1/2 teaspoons of salt
— 2 teaspoons pumpkin pie spice

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What you’ll do:
Preheat oven to 350 degrees. Mix pumpkin, yogurt, sugar, vanilla, and egg whites (tip: save money and separate egg whites yourself, rather than paying for egg whites) in a bowl. Once those ingredients are mixed well add in baking soda, baking powder, flour, salt, and pumpkin pie spice. Mix until all ingredients are fully combined. (I spy a peeping pup below)

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Pour the contents into a greased 8×8 glass baking pan. Bake for roughly 30 minutes. Once cake is finished baking, let cool while making the frosting!

What you’ll need for frosting:
— 5 ounces light cream cheese
— 1 cup powdered sugar
— 1 teaspoon vanilla
— cinnamon (optional)

Mix ingredients together and frost cake after it has fully cooled. Cinnamon is optional for on top the frosting.
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The pumpkin bars turned out DELICIOUS! Super moist and cream cheese frosting is my favorite. Half of the pan is gone already! Enjoy!

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