Archive for January, 2013

Coconut Pumpkin Pancakes

By Well-Girl on January 31, 2013 in Breakfast, Recipes with 4 Comments

My husband would eat these everyday, if I made them for him and let’s just be honest…so would I! I would definitely have to say these are the best pancakes I’ve made so far…SO good! You must try them!

Ingredients to Pancakes

2 whole eggs
2 egg whites
2 tbsp coconut flour (or another 1/3 c oats)
1/2 cup unsweetened coconut milk (or unsweetened almond milk)
1/2 cup pumpkin puree
2 scoops of vanilla whey protein
2 tbsp unsweetened shredded coconut
2 tsp. baking powder
1 tbsp. vanilla extract
1 tsp. pumpkin pie spice (or cinnamon)
4-5 stevia packets

Ingredients to Frosting

1/2 cup non fat plain greek yogurt
2 tbsp sugar free fat free cheesecake pudding mix (or vanilla)
2 tbsp unsweetened almond milk

Directions

Beat eggs for about a minute and then stir in coconut milk and vanilla extract.
Stir in pumpkin puree.
In a second bowl combine oats, coconut flour,protein powder, baking powder, pumpkin pie spice and stevia.
Add the dry ingredients into the wet ingredients and mix until well incorporated.
Preheat a griddle to medium-high heat and spray with non-stick spray.
Use a 1/4 measuring cup and pour batter in pan for each pancake.
Cook for about 2-3 minutes or until browned before flipping.

Optional – sprinkle with chopped almonds (or walnuts would be good too!)

Serving Size: 2 very generous size servings!

XOXO,

Angel

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My Meal Plan

By Well-Girl on January 30, 2013 in Site Blog with 2 Comments

I like to think most of my meals look like guilty pleasures but in fact are just creative clean eating! This keeps things fun and interesting, making it easier to stay on track with eating clean.

Important note: I eat every 2.5 hours and drink a gallon of water everyday.

First things first, my early morning cocktail! Juice from 1 whole lemon, a few dashes of cayenne pepper mixed with a cup of warm water. Lemon water with cayenne revs up my system and gets circulation flowing. Lemon juice is an antioxidant and aids the kidneys and liver by flushing out toxins, while cayenne pepper helps to boost my metabolism and gets the blood flowing.

8:00 am Breakfast -

Protein oatmeal
Baked oats
Coconut flour pancakes
Protein french toast
Egg white scramble with toast
Omelet with toast
Breakfast burrito

1 cup of tea or coffee sweetened with 1 tbsp of protein powder & 1 stevia packet.

I will post the recipe for my coconut pumpkin pancakes in tomorrow’s post!

After Breakfast – I drink 1 glass of water mixed with 1/2 packet of Emergen-C (because it’s cold/flu season) and 2 tbsp Bragg’s organic apple cider vinegar (which promotes a healthy immune system, release toxins and improve digestion).

1 Vitafusion Prenatal Gummy (I am not pregnant but I am of child bearing age and would like to have another child in the future).

10:30 Mini Meal

Hard boiled egg whites with hummus
Cucumber or bell peppers with greek yogurt dip
Apple or banana with almond butter/peanut butter/pb2
Greek yogurt with fruit
Cereal with almond milk & protein powder
Turkey meatballs
Cheese stick & nuts

Fish oil pill

1:00 Lunch – Protein, veggie and a complex carb.

Salad
Wrap
Mexican Pizza
Omelet w/ avocado toast
Tuna or salmon salad with toast

Mexican Pizza using a crisp flat out and topped it with salsa & greek yogurt mixed together for the sauce then my ground turkey mixture, low fat mozzarella cheese, jalapenos and red chili flakes.

3:30 – Protein shake made with a 1/4 banana, a handful of berries and a handful of spinach. Mixed with almond milk (or water) and a scoop of protein powder.

2nd Vitafusion Prenatal Gummy

6:00 Dinner – Protein, veggie and 1 serving complex carb

Taco salad
Greek salad
Salmon, broccoli and a small sweet potato
Bunless turkey or chicken burger with sweet potato fries
Tilapia, squash and brown rice
Healthy nachos (no chips)

Healthy nachos minus the chips. Homemade pinto beans topped with my ground turkey mixture, nf plain greek yogurt, wholly guacamole & jalapenos.

***If I’m still really hungry after dinner – I will mix 1-2 tbsp. of casein protein powder with 1/2 cup of non-fat plain greek yogurt.***

XOXO,

Angel

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My Current Workout Plan

By Well-Girl on January 29, 2013 in Site Blog with 1 Comment

I’ve received a lot of questions on Facebook asking what my workout schedule looks like and although I change it up every few weeks (to avoid plateaus) here is what I have planned for the next two weeks.

Please keep in mind, I am not trying to lose weight.

My Goal – Tone, Tighten & Build Muscle

I usually do 3-4 sets of 12-15 reps for legs & abs and for all other muscles, I do 3-4 sets of 8-12 reps. Since I am trying to build muscle, I lift heavy. I do all of my weight training sessions at home and each session lasts about 35-45 minutes.

****************

Monday- Back & 30 mins of cardio

Example Back Exercises:

Dead lift
Good morning
Renegade
One arm dumbbell row
Bent over barbell row
Dumbbell pullover

Tuesday – Chest, abs & 30 mins of cardio

Example Chest Exercises:

Push up
Barbell bench press
Dumbbell bench press
Dumbbell fly
Incline dumbbell fly

Example Ab Exercises:

Reverse Crunch
Crunch
Bicycle
Kick out

Wednesday – Legs

Example Leg Exercises:

Squat
Plie squat
Single leg squat
Jump squat
Stiff legged dead lift
Calf raise
Walking lunge
Side lunge
Hip extension
Donkey kickback
Step-up
Hip raise
Single leg bridge

Thursday- Bis, Tris & 30 mins of cardio

Example Bicep & Tricep Exercises:

Bicep curl
Incline alternating dumbbell curl
Barbell curl
Concentration curl
Hammer curl
Tricep dip
Overhead extension
Close grip push-up
One arm overhead dumbbell extension
Lying dumbbell extension
Dumbbell kickback

Friday- Shoulders, abs & 30 mins of cardio

Example Shoulder Exercises:

Overhead dumbbell press
Lateral raise
Bent over lateral raise
Front dumbbell raise
Barbell upright row

Saturday- Legs

(See above)

Sunday – Rest Day

As stated above, these lists of exercises are examples and are not limited to just those specific moves. They are however, my most common ones.

**Cardio usually consists of 3-3.5 mile run outdoors or 30 minutes on the elliptical with some HIIT thrown in there.

Tomorrow I’ll go more in depth with my meal plan.

XOXO,

Angel

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Caloric Cuvee + Giveaway

By Well-Girl on January 25, 2013 in Site Blog with 4 Comments

Have you guys heard of Caloric Cuvee yet? As a lover of wine AND fitness, it was love at first sight for me!!! The sweet ladies over at Caloric Cuvee were kind enough to send me a free glass (Yippppeeee!!!) AND are allowing me to do a giveaway for my Facebook followers.

The rules are simple!

If you haven’t already, go ‘like’ my page on Facebook. If you already are a friend of mine on Facebook – you’re done with step 1!
Go ‘like’ Caloric Cuvee’s page on Facebook.
Share the Caloric Cuvee glass photo (posted this morning) on my Facebook page to your Facebook wall.
Leave a comment on that photo that you have done all 3 steps and you will be entered to win!!

Simple, right!?

On January 31st, I will announce the lucky winner!! To be fair, my sweet little Mila will be choosing the name out of a bag with that magical heart hand of hers!

This is the glass I received and now my go-to glass for drinking wine! I LOVE IT! I just got it this week so I haven’t used it (yet!) but tonight is mommy & daddy’s night out so you better believe I’ll be using it before we head out to meet with a few friends!

They also have a few other designs. I think this one is SUPER cute if your a mom (or dad!) of 3, 4 or more kids!

Or if you’re following Weight Watcher’s plan, they have a point system glass too! Genius!

Annnd as you can see from the photo above – they ALSO have stemless glasses!!!

Question: Are you a wine lover?

BONUS: I will be announcing a 15% off code on 1/31/13 for everyone else who entered the giveaway but did not win. Stay tuned, my friends!!! OOOhhh, I’m SOOO Excited for all of you!!!

Good luck! Good luck!

XOXO,

Angel

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CLEAN Mexi Turkey Meatballs

By Well-Girl on January 24, 2013 in Entrées, Recipes with No Comments

Clean Mexi Turkey Meatballs
(Makes approximately 28 meatballs)

Ingredients

1 1/2 lb. lean ground turkey
2 egg whites
1 toasted whole wheat pita (or you may use a whole wheat tortilla instead)
1/2 cup of jarred sliced jalapenos
1 small chopped onion (I used red but you can use white or yellow)
1 chopped bell pepper – any color (or 1 cup of tri colored peppers)
1/2 tsp. sea salt
1 tsp. Mrs. Dash extra spicy seasoning
A few dashes of hot sauce (any kind – I used Tapatio)

Directions

Toast pita (or tortilla) in the oven until crisp & break down into crumbs.
In a large mixing bowl, combine all the ingredients and form in to meatballs, approximately the size of a golf ball.

Place them on a non-stick cookie sheet sprayed with Pam (or parchment lined).

Bake at 350 F. for approximately 40-45 minutes, or until the meatballs reach a minimum of 165 F. on a thermometer.

Remove from oven, allow to cool slightly and serve.

Makes approx 28 Meatballs

Nutritional Content
1 serving = 1 meatball

Calories: 43
Saturated Fats: 0 gm
Carbohydrates: 2 gm
Dietary fiber: 0.5 gm
Sugars: 0.5 gm
Protein: 5.2 gm

Here is how I ate mine last night for dinner!

XOXO,

Angel

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Park Bench Moves

By Well-Girl on January 23, 2013 in Be Fit, Fitness Funatic with 4 Comments

The sun was shining and the day was beautiful which called for a little fun in the sun and a 3.5 mile run for us yesterday.

It’s been awhile since I ran outside and my body could definitely tell! I’m really looking forward to Spring and thought I’d share a few park bench moves we could do when we find ourselves outside enjoying some beautiful weather!

Park Bench-Dip

(Source)

Sit on a bench and place your hands on either side of your hips. Slide your butt forward, supporting yourself with your hands. Bend elbows, bringing upper arms almost parallel to ground, then return to starting position. Keep lower back close to the bench throughout the exercise. Complete 3 sets of 15 reps.

Power Pledge

(Source)

Stand with feet hip-width apart, 3 to 4 feet behind a bench, and lean forward to place both hands on top of seat back slightly more than shoulder-width apart. Keeping abs engaged and body in a straight line from head to heels, bend both elbows to lower chest toward bench. Press through palms to forcefully push up, and just before arms are fully extended, quickly lift right hand off bench and bring it across body to touch left shoulder. Immediately bring right hand back to start. Repeat, this time lifting left hand, to complete 1 rep. Do 3 sets of 12-15 reps.

Bench Step-Ups

(Source)

Start this exercise standing on the bench. Keeping your left leg on the bench, then slowly lower your right leg to the ground. Slightly touch your right foot on the ground, and pull yourself back up with your left leg. Try not to use your right leg to push off the ground. Repeat with the same leg 15 times then switch legs.

Rear Elevated Lunges

(Source)

Begin by placing the top of your left foot on the bench, with your right leg straight. Bend your right knee, engage your left glute, and lower your pelvis toward the ground. You want your right foot out far enough so that when you lower your hips, your knee stays directly over your ankle. Then straighten your right leg and rise back up to the starting position. Complete 3 sets of 12 to 15 reps on each leg.

V Sit

(Source)

Sit on the edge of the bench with your hands next to you for balance. Lean back slightly and lift your legs off the floor (keeping your knees straight) until your torso and legs form a “V.” Bring your legs into a crunch by bending your knees, then straighten your legs back out. Do 3 sets of 10-12 crunches.

Bench Press Up

(Source)

Place your hands about shoulders width apart on the back of a park bench. Slowly lower your chest (think mid to upper ribs) towards the bench and push yourself back up to the start position. Variations: Alternate rounds where you keep your hands far apart and close (elbows will rub against ribs). This will target different parts of your chest and arms.

XOXO,

Angel

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Archive for January, 2013

Coconut Pumpkin Pancakes

You Might Also Enjoy:

My Meal Plan

You Might Also Enjoy:

My Current Workout Plan

You Might Also Enjoy:

Caloric Cuvee + Giveaway

You Might Also Enjoy:

CLEAN Mexi Turkey Meatballs

You Might Also Enjoy:

Park Bench Moves

You Might Also Enjoy:

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