So I have been literally having problems with eating at night lately. Usually I will have a piece of fruit, like some grapes or something so that my sweet craving goes away and maybe some green tea….but last night i BINGED on dairy free chocolate. and the night before that, pretzels and hummus. I mean its not as bad as like…cookies, but still. 

So I made these muffins to accompany my green tea at night. One is 180 calories, just enough for a night snack. They are all natural, completely healthy, dairy free, gluten free, and soy free. And have no processed sugar. They will deff help cravings because you think you are eating alot of carbs…but your not. Its mostly fat and protein.

You can fool around with this recipe too…I put some crushed walnuts on top. You could add coca powder too to make them chocolatey! Or you could use all coconut flour, depending on what you like!

Apple Cinnamon Muffins 

Ingredients
  • 1 apple, cored and diced
  • 1 cup almond flour/meal
  • 3 tablespoons coconut flour (I didn’t use this because I didn’t want TOO much coconut flavor)
  • 3 eggs, whisked (I just used egg whites to cut some fat and calories)
  • ¼ cup coconut oil, melted
  • 2 tablespoons raw honey
  • 1 heaping tablespoon cinnamon (the more the better)
  • ½ teaspoon baking soda
  • pinch of salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Add almond flour, coconut flour, cinnamon, baking soda and salt to large bowl, mix together.
  3. Then add your eggs, oil, honey, and diced apples.
  4. Mix thoroughly.
  5. Place silicone liners in muffin tins, then place batter evenly throughout. The mix gave me 9 muffins.
  6. Bake for 25-30 minutes. These guys take a bit of time, but they are totally worth it!
  7. Let cool. Then eat them. They’re just heaven.

So, I literally have been so busy that I havent been able to post ANYTHING! Sorry guys, I will start posting more. 

I have started a new obsession…Crossfit. Its literally addicting. I am doing it because I want to be able to lift more weight, and I need a change of pace from P90X and insanity. Its time for something new. I am also going to VIRGINIA BEACH :) MAY 24th…so I need to drop a few lbs and tone up even more. So heres my plan people:

I am going to go to crossfit everyday during the week, and do 1 hour of cardio 6x per week. I am deff going to attempt the stairclimber everday for at least 20 mins….

Everyday I will post what I am eating…so some of you can follow along. My meal plan is based on losing body fat and maximizing muscle gain. I think I am going to take a before picture tomorrow, and an after picture right before I go to virginia. Right now, I am about 140 lbs and hoping to be 130 of muscle. This is going to take a lot of hard work but I know I can do it! Anyone up for the challenge?

Almond/Peanut/Cashew Butter Frozen Banana Treats 
Night eating is so hard for me to avoid! So the least I can do is eat something healthy….
I always crave sugar and ice cream and carbs….So if you are like me, make this late night snack and youll satisfy all your cravings. 
Just slice up a banana and spread nut butters on them. Put another banana on top, and freeze. They don’t get 100% hard, so its like a creamy treat. Enjoy!

Almond/Peanut/Cashew Butter Frozen Banana Treats 

Night eating is so hard for me to avoid! So the least I can do is eat something healthy….

I always crave sugar and ice cream and carbs….So if you are like me, make this late night snack and youll satisfy all your cravings. 

Just slice up a banana and spread nut butters on them. Put another banana on top, and freeze. They don’t get 100% hard, so its like a creamy treat. Enjoy!

Ugh, I feel like I have been SO bad with my eating lately…. 
I can’t seem to get back on track during this new year! I do have to say that I have cut some bad things out of my diet though, like dairy (for the most part), and grains (for the most part). I don’t think I will ever be able to be 100% dairy free. Because EVERYTHING has dairy in it…
The best I can do is avoid it as much as possible, because there are times where I like a slice of pizza!
Look at what I found at whole foods…NOW I CAN EAT YOGURT AGAIN! Oh how I have missed yogurt for 3 months!
You may be wondering why I avoid dairy… well, its not meant for the human body, and its not meant to be drank when you are older. Think about it, once we grow out of our baby stage, we don’t drink breast milk anymore…because we don’t need it. Animals also don’t need milk after a certain point. So why do we drink it?!?! 
Calcium and strong bones…….. yeah but you can get like 50% more calcium in a glass of almond milk then you can in milk. You can get it from veggies too, and lots of other things.
Dairy can also be bad for weight loss.. because it is a fat. Yes, you can get fat free cheese and fat free dairy products, but look up at the food label! Chances are, they have numerous different chemicals in them (so its not real dairy), or a ton of added sugar and carbs! Don’t let “fat free” or “low fat” fool you! Its actually worse for you. 

Ugh, I feel like I have been SO bad with my eating lately…. 

I can’t seem to get back on track during this new year! I do have to say that I have cut some bad things out of my diet though, like dairy (for the most part), and grains (for the most part). I don’t think I will ever be able to be 100% dairy free. Because EVERYTHING has dairy in it…

The best I can do is avoid it as much as possible, because there are times where I like a slice of pizza!

Look at what I found at whole foods…NOW I CAN EAT YOGURT AGAIN! Oh how I have missed yogurt for 3 months!

You may be wondering why I avoid dairy… well, its not meant for the human body, and its not meant to be drank when you are older. Think about it, once we grow out of our baby stage, we don’t drink breast milk anymore…because we don’t need it. Animals also don’t need milk after a certain point. So why do we drink it?!?! 

Calcium and strong bones…….. yeah but you can get like 50% more calcium in a glass of almond milk then you can in milk. You can get it from veggies too, and lots of other things.

Dairy can also be bad for weight loss.. because it is a fat. Yes, you can get fat free cheese and fat free dairy products, but look up at the food label! Chances are, they have numerous different chemicals in them (so its not real dairy), or a ton of added sugar and carbs! Don’t let “fat free” or “low fat” fool you! Its actually worse for you. 

I am SO SORE from crossfit yesterday, literally I can almost not walk! If you are sore from a workout too…look at this foam rolling guide, and use it! 

You should totally invest in one, its like a self massage. When your body is recovering, knots will form in your muscles, and this is part of the reason why you are sore. If you foam roll, the knots will come out and you wont be as sore!

I am SO SORE from crossfit yesterday, literally I can almost not walk! If you are sore from a workout too…look at this foam rolling guide, and use it! 

You should totally invest in one, its like a self massage. When your body is recovering, knots will form in your muscles, and this is part of the reason why you are sore. If you foam roll, the knots will come out and you wont be as sore!

Healthy Snack Idea

Coconut lime Beet & Zucchini chips - I am making these right now!

Beets

zucchini (red and green)

1 lime to squeeze

coconut or olive oil

salt to taste

  1. Preheat oven to 350 degrees
  2. Put parchment paper on a pan.
  3. Slice up these veggies thin and brush some olive oil or coconut oil over them. Squeeze a lime over all
  4. Add sea salt to taste
  5. bake for 20 mins or until crisp

POWER FOOD OF THE DAY — I’m excited about this one! Here is a picture of what coconut products I have in my closet.

COCONUT

  • Prevents obesity & boosts metabolism. It is an excellent source of energy with fewer calories than other sources! Those who eat coconut products usually go longer without eating than those who dont.
  • Good for your heart- the fats in coconut are good fats, and prevent heart disease.
  • fiber content- has 61% of your needed daily fiber. Thats ALOT!
  • Low glycemic index- this means it doesnt spike your blood sugar. 
  • It is proven to relieve stress
  • Reduces sugar cravings!
  • Is used in the body to create energy and not store fat. 
  • Contain anti-bacterial, anti-fungal, and anti-parasitic properties. Therefore, it prevents you from getting sick.
  • Vitamin B & C
  • High in calcium, iron, potassium, and magnesium
  • helps cure your hangover- yep! Drink some coconut water to replenish your body with potassium, which your body gets rid of when you drink alcohol. 
Where can you get coconut water?
ANYWHERE! whole foods, stop and shop, shaws, even gas stations have it!


What can you do with Coconut?

  • Eat raw coconut. You can get it at whole foods. Its delicious!
  • Coconut Oil- make a salad dressing with it (good with coconut/lemon/spices
  • Drink a cup of coconut water before a workout early in the morning.
  • Have a larabar coconut bar! (whole foods)
  • Sprinkle some coconut flakes in your yogurt 
  • Use coconut milk in your cereal
Banana Orange Coconut Oil smoothie:
WEIGHT LOSS Water, aka sassy water. 
This recipe promotes weight loss! Drink 8 cups of it per day for 4 days, or everyday!
Ingredients
1 c. of water
1 lemon sliced thin
1 medium cucumber peeled, and sliced thin.
1 tsp. of grated ginger root. 
Mint leaves (as much as you want)
Why it works…
It curbs your apatite, and makes you feel full because of its high fiber content. 
Promotes low blood sugar levels.
Stops bloating 
Promotes healthy blood sugar 
Has 75% of your daily vitamin C  
Great for digestive system

WEIGHT LOSS Water, aka sassy water. 

This recipe promotes weight loss! Drink 8 cups of it per day for 4 days, or everyday!

Ingredients

  • 1 c. of water
  • 1 lemon sliced thin
  • 1 medium cucumber peeled, and sliced thin.
  • 1 tsp. of grated ginger root. 
  • Mint leaves (as much as you want)

Why it works…

  • It curbs your apatite, and makes you feel full because of its high fiber content. 
  • Promotes low blood sugar levels.
  • Stops bloating 
  • Promotes healthy blood sugar 
  • Has 75% of your daily vitamin C  
  • Great for digestive system

If you are wondering what I did for a workout today, I did Plyo Cardio Circuit - Insanity. I felt like I needed a high intensity workout today. Here is a description of my workout, and a video (not me in the video).

Insanity Plyometric Cardio Circuit

Warm-up

OK, just to make sure you know, this is some extreme plyometric cardio circuits….just as the title says, don’t underestimate what that really means. First we start off with:

  • Jog – Remember this is interval training, so no half-assin here
  • Jumping Jacks – make sure you do the full jumping jacks
  • Heisman’s – If you looked at my P90X articles you will know what they are
  • 123 – These are Heisman’s with 3 steps between
  • Butt Kicks – Make sure you get those heels to your butt
  • High Knees – You are lifting you knees with your abs/core
  • Mummy Kicks – Check out my first Insanity article on what these are.

Good. So now that you have done your warm up guess what? There is more warm-up, but this time with more intensity so here we go again…NO REST.

  • Jog – Again this is serious stuff so do your thang.
  • Jumping Jacks – Make sure your hands are touching.
  • Heisman’s – Just like the first time but this time with more intensity
  • 123 – This is when I started to feel it, again make sure you are not half-assin it.
  • Butt Kicks – Concentrate here and be sure to get those feet to your butt.
  • High Knees – Get those legs up!
  • Mummy Kicks – Yep this is the last of the set, so don’t  stop now.

Great now that we got that out of the way, guess what – Yep we get to do it again….NO REST, even harder this time! This time we are concentrating on speed and accuracy. This is what burns fat quick.

  • Jog – This is the last time so make it count.
  • Jumping Jacks – At this point you may want to only half way do your jumping jack. Don’t go all the way…Push yourself.
  • Heisman’s – If there is a break this is as good as it’s going to get.
  • 123- Make sure your hands are touching the ground and don’t give up.
  • Butt Kicks – Get those feet to that butt.
  • High Knees – Keep that core tight and those knees up.
  • Mummy Kicks – You are almost done, remember speed and accuracy.

If you are not pouring sweat right now, then you didn’t go hard enough. I hit about 165bpm just in the warm-up.

Water Break – Use this 25 second break to get some water or whatever, the key here is to not stop moving.

Stretch – At this point we are doing a series of stretches. And this is my only problem with this video; we go from going from a full blast workout to completely stopping. This is the same as sprinting a 100m race, then immediately jumping into your bed to go to sleep. I don’t like the transition.

As for the stretching, you will be doing a series of leg, hamstring, hip, calf, quadriceps, and back stretches with some upper body stretching mixed in for good measure. I’m not going to go into detail as there are too many.

Water Break – 25 Seconds

Insanity – Plyometric Cardio Circuit

Ok this is it; this is when the fun starts. It’s a good idea to have a heart rate monitor to keep track of how much work you are doing or not doing.

Suicide Drills

  •  Suicide drills are just like the 1-2-3’s you just did in your warm-up but every time you move side to side, you are touching the ground with your opposite hand of the side you are drilling on (so for left side). You would touch the ground with your right hand, then side step to your opposite side and repeat with your other hand. Make sure you keep your core tight.

Power Squats

  • Power Squats are just normal squats with a small jump when you come to the top. When doing these, make sure you are pushing that butt out and keeping those arms in front of you for balance.

Mountain Climbers

  • This exercise is the standing-up version. Just pretend like you are rock climbing, extend those arms way up, and bring your knee to a 90 degree angle. It’s very important to get your knees and arms up. If not, you are just cheating yourself.

Ski Down

  • Imagine you are downhill skiing, keep both feet together and use your arms to propel yourself down the hill, then with each arm propel you are jumping side to side with your feet together, the key here is to find a grove and cover some ground. Land softly on your feet.

Water Break – 30 Seconds

Round #2

Suicide Drills- Go for speed, you gotta push yourself!!! Really push, yeah it hurts, it’s not supposed to be easy.

Power Squats – Butt out and hands forward.

Mountain Climbers – keep those knees up and reach for the sky.

Ski Down- You need to cover some ground if you want maximum results.

Water Break – 30 Seconds

Round #3

Suicide Drills 

Power Squats 

Mountain Climbers 

Switch Feet

  • This exercise is a like a ultra-excited kid that just got some ice cream. You are going from heel to toe keeping your legs straight and switching your feet and arms left to right.

Football Wide Sprints

  •  Put both hands up and in front of you like you are making a picture frame with your face (thumbs out, both hands at chin and neck level) then crouch down and sprint bow-legged. Vary your workout by switching left, right, and forward and back, also moving left, right, forward and backwards.
  • Set: After you have moved forward backwards, forward and backwards, the “Set” is you are down in a football stance: Left foot forward, right leg back and place your right hand a few inches next to your left foot. Stay here for no more than 1 second.
  • Sprint: Haul ass right where you are standing.

Repeat the Football Wide Sprints

Water Break – 25 Seconds.

Basketball Drills:

  • Pretend you are in a three point basketball contest and all the balls are on the floor. Reach down, pick up the ball and shoot that long 45 foot three-pointer. This means you have to include a small jump to get the ball in the hoop. If you don’t jump you didn’t make it. Keep the intensity up.  Keep your butt down and jump from the squatting position; this is where your power comes from.

Level I Drills:

  1. Do 4 Push-ups.
  2. From the top push-up position do 4 mountain climbers – Bring your knees to your chest.
  3. Stand up and put your hands in the air – Great you just completed 1 Level I Drill.
  4. Repeat Level I Drill (2nd set).
  5. Repeat Level I Drill (3rd set).
  6. Repeat Level I Drill (4th set).
  7. Repeat Level I Drill (5th set).

Ski Drills

  • Now we are about to do some Ab work.
  1. Start off in the Plank position (keep your core tight).
  2. Use your abs and legs (keep your legs and knees together) to jump out to the right (knees toward your chest) while staying in the plank position.
  3. Use your abs and legs to jump back into the center.
  4. Use your abs and legs (keep your legs and knees together) to jump out to the left (knees toward your chest) while staying in the plank position.
  5. Use your abs and legs to jump back into the center. – Great you just completed 1 Ski Drill.
  6. Repeat Ski Drill (2nd set).
  7. Repeat Ski Drill (3rd set).
  8. Repeat Ski Drill (4th set).
  9. Repeat Ski Drill (5th set).

In-and-Outs

  • These are just like the Ski Drill you just completed – Keep your core tight.
  1. Start off in the Plank position (keep your core tight).
  2. Use your abs and legs (keep your legs and knees together) to jump your knees into your chest while staying in the plank position. – Great you just completed 1 In-and-Out Drill.
  3. Repeat In and Out Drill (2nd set).
  4. Repeat In and Out Drill (3rd set).
  5. Repeat In and Out Drill (4th set).
  6. Repeat In and Out Drill (5th set).

Water Break – 25 Seconds – If you’re not exhausted, you’re not pushing hard enough.

Round #2

  • Basketball Drills – repeat as described above – Don’t sacrifice form.
  • Level 1 Drills – repeat as described above – Don’t sacrifice form.
  • Ski Abs – repeat as described above – Don’t sacrifice form.
  • In-and-Outs – repeat as described above – Don’t sacrifice form.

Water Break – 25 Seconds

Round #3

  • Basketball Drills – repeat as described above – Don’t sacrifice form.
  • Level 1 Drills – repeat as described above – Don’t sacrifice form.
  • Ski Abs – repeat as described above – Don’t sacrifice form.
  • In-and-Outs – repeat as described above – Don’t sacrifice form. I keep repeating this cause I want to drill it into you noggin.

Jabs

  • Take your boxing stance and throw your jabs (fists) with both hands.
  • Repeat for 30 seconds.

Cross Jacks

  • These are like traditional jumping jacks, but instead of moving just going up and down with all hands and legs at the same time, here you a alternating your hands (left to right) and doing switch kicks with your feet like the exercise you just did earlier.
  • Repeat for 30 seconds.

Uppercuts

  • Just like the jabs you did two exercises ago, take the exact same boxing stance and throw your uppercuts.
  • Repeat 30 seconds.

Attacks

  • You are using the same stance as you used in your football drills you did earlier. In that same stance you are throwing open palm hits against an imaginary opponent.
  • Repeat 30 seconds.

Water Break – 25 Seconds

Insanity Plyometric Cardio Circuit

DONE!!!!!!

LUNCH
I ate this yesterday…
Ham and steamed Broccoli. Make sure you only eat 3 ounces of ham because its very high in sodium! I just cut up a slice, steamed some broccoli and added some pepper and garlic powder. Delicious and easy!
Tip- If you cook dinner, cook extra! Its amazing having some healthy leftovers in the fridge, especially if you don’t have much time in the day to make lunch.
BYOL- bring your own lunch to work or school! Dont be afraid to look silly with a lunchbox. Those without a lunchbox look even more silly with all their fried food! Ew!

LUNCH

I ate this yesterday…

Ham and steamed Broccoli. Make sure you only eat 3 ounces of ham because its very high in sodium! I just cut up a slice, steamed some broccoli and added some pepper and garlic powder. Delicious and easy!

Tip- If you cook dinner, cook extra! Its amazing having some healthy leftovers in the fridge, especially if you don’t have much time in the day to make lunch.

BYOL- bring your own lunch to work or school! Dont be afraid to look silly with a lunchbox. Those without a lunchbox look even more silly with all their fried food! Ew!

Power food of the day!

Spinach

Spinach is another power-house food that is loaded with tons of nutrients, protein, and antioxidants. If spinach is not a part of your diet, make it part of your diet (especially if you are doing strength exercise… because it aids in building muscle). I eat spinach everyday. I juice it, add it to salads, add a handful to smoothies, or cook it for dinner. 

Here is why spinach is great for your body:

  1. It’s filled with Iron - your body needs this to build muscle. Iron also helps the process of oxygen getting to your muscles. When you are strength training, your muscles are in high demand for oxygen!
  2. Calcium- obviously this makes strong bones, but it also is a muscle relaxer and will help you from cramping up after workouts. 
  3. Alkaline- Spinach is one of the most alkaline foods out there (your diet should mostly be alkaline because it reduces inflammation in the body). Alkaline foods are mostly natural foods, and don’t include meat, which is highly acidic. 
  4. Prevents cancer- skin cancer, one of the most deadly forms of cancer out there! Spinach has flavonoids, which slow down the process of cel division. 
  5. Antioxidants- Vitamin C, E, manganese, zinc, selenium, beta-carotene, potassium 
  6. Lowers blood pressure
  7. Skin- vitamin E. helps with wrinkles and acne!
  8. Bones- Vitamin K

Dont like spinach? Try it in a smoothie (because you cant taste it)

Strawberry Banana Smoothie (with spinach)

  • 1 cup of frozen strawberries
  • 1/2 banana
  • 1 tbs. flaxseed
  • 1 cup of almond milk
  • 1 heaping handfull of spinach
  • 1/2-1 scoop of protein powder (optional) - I use chocolate, but its good with vanilla too!

Blend in blender

Sauteed Spinach - good for a side vegetable at dinner or lunch

  • 1-2 tsp. of walnut oil
  • 1/2 clove of fresh garlic
  • chopped onion (as much as you want)
  • 1-2 bags of Spinach 
  • 1 tbs of chopped walnuts or pine nuts

Sautee all together Turkey spinach wraps

  • Slice of low sodium turkey (thick cut)
  • Hummus or a garlic laughing cow cheese 
  • spinach

Spread the hummus/laughing cow cheese on the slice of turkey, add some spinach, than roll up!

Put it on your burger (turkey burgers!! not beef!!)

Put it on your sandwich instead of lettuce

This is what I eat for a mid-afternoon snack…
2 hardboiled egg whites 
1/4 mashed avocado
a dash of garlic powder & garlic
2 tbs. of organic raw sunflower seeds, you can mix these with the eggs but I wanted them separate today.
green tea

Earlier today I had:
Breakfast:
1 egg, 3/4 cup of egg whites, scrambled.
1/2 grapefruit
2 slices of turkey bacon, low sodium.
Snack:

apple… I was in a rush today
Lunch

Salad with one hardboiled eggwhite & 2.5 oz. of chicken breast. 1 tbs of raw sliced almonds. Rasberry-walnut dressing. 

This is what I eat for a mid-afternoon snack…

  • 2 hardboiled egg whites 
  • 1/4 mashed avocado
  • a dash of garlic powder & garlic
  • 2 tbs. of organic raw sunflower seeds, you can mix these with the eggs but I wanted them separate today.
  • green tea


Earlier today I had:

Breakfast:

  • 1 egg, 3/4 cup of egg whites, scrambled.
  • 1/2 grapefruit
  • 2 slices of turkey bacon, low sodium.
Snack:
  • apple… I was in a rush today
Lunch
  • Salad with one hardboiled eggwhite & 2.5 oz. of chicken breast. 1 tbs of raw sliced almonds. Rasberry-walnut dressing.