Ginger Juice

Greetings earthlings~

I’ve got a quick recipe for some out of this world tea! 

If you need a pick-me-up, your insides are feelin stuck (wink wink), or just want to shed some unwanted energy- this simple concoction will help ya out.

What you’ll need:

  • Ginger (raw root or powdered) 
  • honey
  • lemon juice
  • cinnamon (raw sticks or powdered)
  • Apple cider vinegar
  • hot water

Okay so start with boiling your water. While it’s getting steamy grate some ginger (or pour in the powder) over your vessel of choice.

Squeeze half a lemon or a few spoonfuls of juice in; pour a spoonful of Apple cider vinegar. 

Add a dash of cinnamon, or a few sticks, & as much honey as you want!

  
This is perfect to drink in the morning to rev up your organs, or after a big dinner you’re feeling iffy about digesting.

Another perk of this little potion that I don’t have any explanation for is mental clarity. My mind feels clear afterwards. Maybe that’s part of the detoxifying results of the ingredients? Maybe it’s just me fooling myself? Not sure if, but I’m not going to question a good thing.

If you have any variations of this ginger juice, leave them down below!! I’d love to try a new version of an old fav 🙂

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Almond Chocolate Blondies

I’ve decided to step up my baking game. & my gains game.. To accomplish both, I’m on a mission to incorporate more high-protein baked goods into my life. So here’s my first round of ~protein baking~ that doesn’t involve pancakes!!

*if you are allergic to almonds, this is not the post for you… almonds galore here, people*

What you’ll need:

  • 1 cup almond butter
  • 1 scoop vanilla whey protein (or whatever flavor you see fit)
  • 2/3 cup crushed almonds
  • 2/3 cup cashews
  • 2/3 cup dark chocolate chips 
  • 2 tbsp coconut oil
  • 1/4 cup almond milk
  • 1/4 cup agave nectar
  • 2 whole eggs

Steps to Awesomeness:

  1. Pre-heat your oven to 350, line your baking pan/try of choice with parchment paper.
  2. Melt the coconut oil until it’s soft, or complete liquid.. I did the latter.
  3. Combine melted coconut oil with almond butter & mix away! Simultaneously (not rlly) whisk the eggs in a separate bowl.
  4. Add the eggs and agave to your butter bowl. 
  5. Add almonds to the mix & fold them in until the consistency becomes thicker. Now’s your time to add protein powder if you so choose!
  6. Chop up your chocolate & cashews, mix them into your batter. Now would be a good time to add any additional fillings if you wish to. If the mixture seems too dry, pour a splash of almond milk in.   
  7. Pour your deliciousness into your baking vehicle (???) & set the oven timer to 20 mins. You may need to check them after this time & make sure the middle isn’t still totally raw.
  8. ENJOI!!!! …..once they have cooled down

  
❤ ❤ ❤ ❤

Macros: 

  • 260 calories
  • 20g fat- 5g saturated, 2g polyunsaturated, 5g monounsaturated
  • 12g carbs- 4g fiber, 5g sugar
  • 10g protein
  • + iron, vitamin B, vitamin E, copper, ribo~flavin~, & LOADS of other vitamins & minerals


     

Black Friday Exercise to Free You from Your Guilt

Ah, the day after Thanksgiving.. 

Recovering from lots of food, lots of family time, & possibly lots of adult beverages. Maybe you’re still with your family & friends. Maybe you’ve already been up for hours because you enjoy battling for deals that you can also get from the comfort of your bed… Online shopping is the way to go yall. 

I woke up feeling great this morning- my body is praising the lord for all of the food I gave it. However, my legs aren’t very happy since I made them finish a dreaded 5k yesterday morning. I know 3.2 miles isn’t very much for most people, but ya girl usually runs a single (1) mile if any at all.. So I’m pretty proud of myself for my under 30 min finishing time! rofl

  

It was actually a lot of fun (can’t believe I just said that). Turns out running outside with the fam isn’t as torturous as running on a treadmill..

Since most of us stuffed our faces all day yesterday, I came up with a quick & easy workout to get back on track. Anyone can do this fun little routine!! 

Exercise 1: Sit & Reach

Start on the couch. While holding in your abdomen, sit up and reach for the remote. Repeat as many times as necessary. Try changing the channel & volume in intervals to get more work in!

Exercise 2: Leftover Dash

Start on the couch again. Now you’ll get up & walk to the kitchen. Fix yourself a plate of leftovers. Put the food in the oven/microwave. Walk back to the couch..& then back to the kitchen when your food is ready. Remember to take breaks!! This one can be tough.

Exercise 3: Glass Curl

This one requires a glass of water, tea, coffee, wine, whatever you prefer. Same starting position- on the couch.. Grip your glass & lift the glass to drink from it. Squeeze your bicep muscles while lifting & lowering the glass. Chiseled tank top arms here we come 😉

Stay persistent, & always practice safe sets!! 

Enjoy this time of indulgence, your body deserves it. Too much deprivation never did anyone any good anyways! Besides, most of the food we’ve all eaten for Thanksgiving is relatively unprocessed & full of much-needed refueling nutrients. Guilt-free holidays 4 lyfe!

~peace & all good~

HAPPY FRIDAY

Rejoice, celebrate, run around in your underwear! 😀 

We have all made it through the majority of the week.. Congratulations. Now get out there & do something you enjoy! 

How to have a successful weekend: 

  • wake up.. notice that it is not Monday, Tuesday, Wednesday, or Thursday
  • smile
  • don’t set an alarm (or do, idk you)
  • if youre putting a long work week behind you, take time to blow off some steam (in a safe, productive way of course)
  • keep up your weekly routines to a certain degree- that way Monday won’t be so rude

Basically, I think the weekends are a great opportunity to reset & let go of any stress that has built up. It’s also not a bad idea to do this throughout the week/each day, but we can be way more attentive to ourselves when we don’t have other work to tend to. 

Just wanted to drop by with a reminder to relax. Take time for yourself. Do things you enjoy & that make you feel human. Have dessert (or an extra slice of pizza). TREAT YOSELF 😉

~peace & all good~

Coffee Smoothie

How can you go wrong with a coffee smoothie? Two of the best thing mornings have to offer in one place… You’re welcome. 

So what will you need? 

  

  • coffee (shocking, I know) – about 1/2 cup brewed, or throw in 1/4 cup of grinds
  • 1/2 cup vanilla Greek yogurt
  • 1/2 banana, or the whole thing if it’s small 
  • 3-4 ice cubes

If you’re using coffee you brewed, try to let it cool before using it for your smoothie.

   I used way too much coffee…don’t follow in my footsteps. If you do, you’ll have a mixed coffee drink- not a smoothie. Still great, but not quite what I was going for..

Blend it all together in whatever you may use for smoothie-making until the  ice chunks are gone. Feel free to add anything else you want that will make a more enjoyable experience for you. 

  
Enjoy this protein, caffeine, deliciousness filled breakfast (or snack/pre-workout)!!! 

Have a wonderful day 🙂

CLEAN Pasta Salad w. Greek Yogurt Dressing

Before I say anything, I got this recipe from @livegreenhealthy ‘s Instagram account. So you may want to follow them for more ideas like this one//to see other food-related accounts. Because popular food accounts literally just shout out other accounts…all the time…

So. This recipe is for a clean  pasta salad. I’m not a huge pasta fan, but if it’s a mixture of other things with pasta I am alllll about it. This salad is pretty awesome because it works if you want to clean up your eating habits (lol), you’re trying to live in Gain City, or you’re just a hungry individual. I find myself fitting into all three categories…

Disclaimer: I don’t like following recipes, so I kind of left some things out & basically eye-balled all of the measurements.

First, you’re going to make whatever type of pasta you want. I used whole wheat because it’s the best in my opinion. The recipe calls for quinoa pasta. Whatever you choose, boil that H2O & cook the carbs.

The fixins: a can of black beans, a bag/can of sweet corn, two diced tomatoes. I used frozen corn, so I had to microwave it for a few minutes. Recipe called for avocados & silly me forgot them. I was very sad when I realized what I was missing..
 Add a small can of black olives if you so desire.

Throw everything into a large bowl, you’ll want some room to mix in the dressing. Or you could leave the dressing ~on the side~

Now for the dressing! The fun part 🙂

This is everything I used for my dressing:

  • 1.5 cups Fage Plain Greek Yogurt
  • 2 tablespoons honey
  • juice of 1/2 a lemon
  • dash of ground cumin, salt, pepper, garlic powder, onion powder, & ground cayenne
  • tablespoon chilli powder
  • some cilantro & oregano (don’t remember the exact amounts..)

Recipe calls for limes, I used a lemon…I’m quite the rebel. I also like to use full fat Greek yogurt- I suggest full fat dairy in general because there’s less sugar. If you’re more comfortable using fat free, do what makes you happy!

I used a good amount of yogurt, & added the spices to taste. Using yogurt for a dressing seems strange but it’s like a totally blank slate you can flavor however you want. Plus, an opportunity to add protein should always be used.

Mix the dressing & adjust it to meet your preferences.

 Here I am, struggling to get the dressing onto the pasta…I was also using a fork…so.. Maybe leaving the dressing on the side is for the best.

 Ta-da! A clean & filling dinner!

I used a full box of pasta, which made enough for my family (4 people) to each have 2 servings. I liked this recipe because it makes a good amount of salad & it doesn’t call for anything that may offend your wallet. I’m very conscious of food costs…I don’t want out on my own & have to completely re-vamp my eating habits. I also don’t necessarily enjoy spending hours prepping/cooking/mixing/etc…. So pretty much anything I’ll be posting will be budget-friendly & not very time-consuming 🙂

If you try this salad let me know what you think!!