Coconut Oil Waffles- Recipe

One of the reasons I love the morning (I am such a morning person, haha) is because breakfast is hands down my favorite meal of the day (with brunch coming in a very close second). I love waking up after a good nights sleep and walking into the kitchen to see what we have. One of my favorite breakfast foods are waffles (with eggs, yum!), but I always find that regular waffles always weigh me down throughout the morning and don’t make me feel as nourished. After getting our waffle maker about a year and a half ago, we’ve been experimenting with all sorts of recipes, trying to find one that worked the best. In the end, the recipe that I fell in love with was one that mixed a bunch of different recipes together, and used coconut oil instead of any other oils or butter. My favorite breakfast at home would consist of these waffles, an over easy egg, some fresh fruit and an iced coffee. If you try this recipe out, let me know how you like it in the comments below! Happy eating:)

Ingredients:

2 eggs

1 1/2 cup low-fat milk or unsweetened almond milk

3/4 cup coconut oil

2 cups whole-wheat flour

2 tsp. baking soda

pinch of salt

1 tsp. vanilla extract (optional; this depends on whether you want your waffles more sweet or savory)

Directions:

  1. In a large bowl, beat the eggs until light and fluffy. Add the milk, and coconut oil (and vanilla if you choose) to the eggs and continue to beat for another 2 minutes.
  2. Gradually add the flour, baking soda and salt to the wet mixture while continuously beating.
  3. Cook waffles in waffle maker according to instructions (each waffle maker works a little differently).
  4. Serve warm with a little bit of maple syrup and fruit or with an egg for a delicious breakfast!

#fitgirllife- Eating Clean in College

One of my biggest fears going into college was food. Not necessarily how good it was going to be (though that was something this foodie worried about), but how hard it was going to be to eat healthy. I had heard so much about “freshman 15” and seen so many friends come back from their first year having gained a lot of weight. Once I got to college, I scoped out the food situation and quickly figured out how to eat healthy and clean. I wrote down everything I ate for 3 days, and have it all down below for you to reference. Please keep in mind that on all three of these days, I had 3- 3 1/2 hours of hard workouts, so the calories (though I don’t count them) and quantity may seem a little high. I hope this helps and gives you some ideas about how to eat healthy in college!

Day 1:

2 hour swim

2 eggs over easy with Sriracha

Bagel with cream cheese

Bacon

Half a cup of coffee w/milk

1 rice cracker

1 banana with peanut butter

1 bag Skinny Pop (100 kcal)

1 hour weights

1/2 bottle Kevita Kombucha

Celery and peanut butter

1 grilled chicken breast with grilled asparagus and zucchini

 

Day 2:

2 hour swim

1/2 avocado and 2 eggs on 1 English muffin with Sriracha

Bacon

1 cup coffee w/ milk

1 rice cake

1 banana

Chobani yoghurt

1/4 cup granola

1 1/2 hour weights

Tomato and veggie soup (from Pacific)

Apples

Hummus and pita

 

Day 3:

2 eggs over easy on 1 piece of rye toast with Sriracha

Bacon

1/2 cup coffee

Fruit cup

Egg salad sandwich

1 hour weights

Small chia seed bar

1 packet of Trader Joe’s peanut trail mix

2 hour swim

1/2 bottle Kevita Kombucha

Grilled chicken with whole wheat pasta with tomato sauce and kale

1 rice cake

 

#fitgirllife: Healthy Snacks

One of the things I’m asked a lot is how I snack. People tend to think of snacking as a bad thing; chips, chocolate bars and cookies. However, I think snacking is the key to eating clean. If you cut back your main meal portions, you can fill up with healthy snacks between instead. This keeps you from overeating and from limiting spikes in your sugar level. Snacks don’t have to be unhealthy, in fact there are so many ways that you can make snacking healthy and fun! Here are some of my favorite healthy snacks:

  1. Cuckoo for Coconuts Trail Mix (Trader Joe’s): This trail mix is my current favorite snack. It comes in small snack sized bags, so it’s already portioned for you. It has toasted almonds, coconut praline cashews, coconut dark chocolate cups and toasted coconut. It really satisfies a sweet tooth and is super filling for such a small amount. (https://www.amazon.com/Trader-Joes-Cuckoo-Coconut-Individual/dp/B01N1UFCKN)
  2. Mamma Chia: These chia squeeze drinks come in all sorts of flavors and are super easy to grab on the go. They will fill you up and can even go in place of breakfast (especially if you’re in a rush). (https://www.amazon.com/Mamma-Chia-Squeeze-Vitality-Blackberry/dp/B00DOO7AY8/ref=sr_1_3_s_it?s=grocery&ie=UTF8&qid=1493189084&sr=1-3&keywords=mamma%2Bchia&th=1)
  3. Fresh popcorn: For some reason it took me 17 years to realize that instead of buying super salty popcorn from a box, I can buy a bag of kernels (which is cheaper btw) and pop them myself. My favorite flavorings are coconut oil and a little bit of honey, or chili powder, garlic powder and a little bit of salt. (https://www.amazon.com/Jolly-Time-Yellow-Popcorn-Kernels/dp/B0077USTMM/ref=sr_1_14_s_it?s=grocery&ie=UTF8&qid=1493189159&sr=1-14&keywords=popcorn+kernels)
  4. Peanut butter on… EVERYTHING: Peanut butter is one of those foods that seem to go with literally anything. Carrot sticks, crackers, apple slices, rice crackers, everything! Peanut butter is super filling and also filled with tons of protein, so I usually just have 2 tablespoons of peanut butter with one of the things listed above and I’m set for a good 2 hours. (https://www.amazon.com/Trader-Joes-Unsalted-Unblanched-Peanuts/dp/B00I4FAPPS/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1493189192&sr=1-1&keywords=trader+joe%27s+peanut+butter)
  5. Leftovers: Believe it or not, sometimes leftovers make the best snacks. We usually always have some leftover pasta, chicken, rice or beef, so I just go to the fridge to portion out a little to eat as a snack. You don’t need a big amount, you just need a little to go a long way.

What are your healthy snacks? Comment them down below to share:)

#fitgirllife: Healthy Habits

Throughout my journey to self-love and acceptance, I’ve found that it’s super important to set habits that make it easier to being healthier over, both physically and mentally.

Habit #1: Drink lots and lots of water. I always have a 24 oz. water bottle with me, and make sure to drink around 1 full bottle for each 2 hour swim practice (I swim twice a day). In addition to that, I drink about 3 full bottles (75 oz.) during the school day. During dinner, I drink about 1 glass of water and 1 glass of unsweetened iced tea (currently obsessed with Tazo iced passion tea). One really helpful habit I’ve started to do is to drink about 1/2 cup of water before I eat. This helps to ensure that you don’t overeat. Something I’d do more of if I didn’t swim early in the mornings is to drink 1 full glass of water first thing in the morning. This just makes sure that you replenish the water and electrolytes you lose while asleep. The most useful thing anyone’s ever told me was that water is to your organs what oil is to your bike chains, helps everything fun smoothly.

Habit #2: Prioritize movement. Make sure that you get moving at every single day. That doesn’t mean that you have to go on a long run or spend an hour in the gym, get creative. Whether it’s taking your dog on a walk, take the stairs, or doing a short yoga routine at home, you will feel so much better once you’ve broken a sweat. Find a routine that works for you and fits your schedule. If you’re busy, sneak in 3 five minute workouts during your breaks, if you aren’t feeling too well, do a low intensity yoga routine, just as long as you get moving.

Habit #3: Eat multiple smaller meals throughout the day. For the past 3 years, I’ve been eating about 6 smaller meals throughout the day and I find that I don’t get that sluggish feeling I do when I’m really full and that I have more energy during the day. This is really easy when I’m at school since it works perfectly with my school schedule. My biggest meal is typically dinner (which is right after practice so I’m usually super hungry) and we usually have lots of meat, veggies and rice or pasta. For breakfast my go-to is granola with yoghurt which fills me up after morning practice. During the day I like to snack on cut fruit, peanut butter, pretzels, rice crackers and cut veggies.

Habit #4: Stock up on healthy snacks. When I’m at home for a long period of time doing homework or just sitting watching TV, I never have the energy to make myself a healthy snack, so instead of keeping easy-to-reach bags of chips of cookies around, stock up on healthy rice crackers, natural peanut butter, protein bars or chia drinks that are easy to grab when you have the munchies. If you have a sweet tooth, bake a batch of healthy coconut cookies or chocolate banana muffins for the week to grab whenever you want a sweet treat.

Habit #5: Find time to pamper yourself. My favorite ways to treat myself are to do my nails, put on a face mask (I use the Freeman Beauty masks, Indian Healing Clay and Lush masks), do a deep hair mask or take a bath with a Lush bath bomb. I try to do a combo of about 3 of those every week and I feel that it just rejuvenates me and makes me feel special. About once a month I do a full-out at home spa session where I take a bath, while I have a hair and face mask on watching my favorite shows. Then I get out and use my favorite lotion all over my body and do my nails in my room with candles lit. It’s important to take the time to pamper yourself, especially with such a hectic school or work schedule.

Habit #6: Meditate. This may sound a little hippie-ish, that’s what I thought when someone first told me about this, but it’s totally not! Since I don’t know how to meditate on my own, I found an app that has different types of meditations you can listen to. It’s called InSight Timer and it’s FREE! I use one when I’m going to sleep (sometimes) that lasts for about 18 minutes. I don’t do this every night, but I find that when I do, I sleep so much better.

Challenge yourself to add a new healthy habit to your routine, whether it’s one of these or something you come up with yourself. Your body and mind will thank you!

 

Buddha Bowl: Garlic-Soy Chicken and Grilled Veggies

One of this year’s hottest food trends is the Buddha Bowl. It’s basically like an Acai Bowl, but for dinner. The idea is to pack a bowl full of complex carbs, healthy fats, proteins, and tons of veggies. Last night I made this Asian inspired Buddha Bowl, and I have to say it was quite a hit!

Ingredients: (Serves 4)

1 1/2 cups brown rice, cooked

4 chicken breasts

miso paste

spring onions

sesame oil

garlic

soy sauce

ginger

1 green pepper, cut into chunks

1 red pepper, cut into chunks

1 onion, cut into chunks

1 cup green beans, cut into thirds

8 cloves of garlic, halved

salt and pepper, to taste

garlic powder, to taste

herbs, to taste

spring onion, to garnish

sesame seeds, to garnish

For the sauce:

1 tbsp. miso paste

1 tbsp. peanut butter

1 tbsp. sesame oil

1 tbsp. soy sauce

1 tbsp. dashi

1 tbsp. water

Directions:

  1. Heat the oven to 200 celsius and boil water to cook your brown rice.
  2. With a mortar and pestle, grind the miso paste, spring onions, sesame oil, garlic, soy sauce and ginger to make a paste. Spread on top of chicken breasts and let it sit for 30 minutes.
  3. Cut up all of your veggies and put in on a lined baking tray. Drizzle with olive oil, salt, pepper, garlic powder and herbs. Cook in oven for 20-25 minutes
  4. For the sauce, put the peanut butter and miso paste in a heat-proof bowl and microwave for 40 seconds. Add the sesame oil, soy sauce, dashi and water and mix thoroughly.
  5. Grill the chicken over medium heat until cooked, then cut into chunks.
  6. Now it’s time to prepare your bowl. Start by putting the rice on the bottom. Then top one half with the grilled chicken and the other half with the veggies. Use the spring onion, sesame seeds and halved garlic as garnish. Drizzle with the sauce and it’s ready to serve.

I hope you guys enjoy this recipe! Don’t forget to comment a picture of your own Buddha Bowl:)

2017, Make It Count!

New year, new you, but what does that really mean? The most common new years resolution is to work out more/eat better and everything else along those lines. The most common thing to happen after about a week into the new year is for that resolution to be broken. People usually set expectations that are too high for themselves, “I’m gonna cut out all carbs and sugar” “I’m gonna work out everyday for an hour”. If you are someone who never worried about your diet or never worked out consistently before, chances are those aren’t going to go too well for you. But I have good news! If your resolution has anything to do with the one’s I mentioned about, just tweak it a little to make your life a lot easier. Your new resolution is: to live a healthier life. Now that you’ve changed it just a little, here are my tips to get your resolution to stick throughout the whole year!

  1. Get moving. It doesn’t have to be an intense workout everyday, but figure out some way to make moving fun for you. Take your dog for a longer walk/jog, join a group fitness class at your local gym, go hiking or turn a beach trip into a workout by paddle boarding. If you struggle to find motivation to get moving at the end of the day, try waking up just a little bit earlier and do it in the morning. It will give you an extra boost throughout the day. Make moving fun!
  2. Don’t diet, but make simple switches in your diet. Switch out white flour with quinoa or chickpea flour. Replace sugary soda’s with soda water and frozen fruit. Eat smaller meals more frequently throughout the day, and NEVER skip breakfast. Diets never last, but these smaller changes you make will last you a lifetime.
  3. Drink a lot of water. The worst thing you can do for yourself is to let yourself get dehydrated. When you’re thirsty, it’s too late. You need to keep drinking constantly throughout the day. If you think you’re hungry, your probably thirsty to try drinking a full glass of water first. And if you’re the kind of person who struggles to drink water because you think it’s boring, mix it up with some fruit, vegetables and/or herbs.
  4. Sleep! I cannot stress this enough. Not sleeping enough will un-do all the other things you’ve done to try to be healthy. Personally, I put sleep before almost everything. If I have to skip my homework for that night to get to sleep, I’ll do it. If I can’t make the next morning’s practice because I need to get my minimum amount of sleep, I’ll skip it. And trust me, it pays off. Prioritize sleep before everything else.

These 4 easy switches will help you keep you on track with your new year’s resolution!

Lazy-Day Bruschetta Pasta

Last Saturday night, my parents were going out to dinner, so I had to make dinner for my sister and I. We had just gotten back from a trip the night before, so I was tired and not in the mood to spend hours cooking dinner. But of course, because it’s me;), I wanted something that tasted really good. We had had a ton of Asian food in Cambodia the week before, so I was craving something western, and more specifically pasta! Pasta is absolutely my go-to comfort food dish, but again, I didn’t want to spend a ton of time making the sauce. So I went into our fridge to find a super empty vegetable and meat drawer. We had half an onion, one tomato, garlic, and 3 sausages. Wow, that really wasn’t that helpful, but it was already 5:30 and I didn’t really want to go to the supermarket at that point. So I pulled those things out, along with some olive oil, salt and pepper, and came up with this: Bruschetta Pasta.

Ingredients:

1/2 onion

10 cloves of garlic, minced

1 tomato, diced

3 sausages, smashed

Salt and Pepper, to taste

Pasta

Directions:

  1. Put 2 tablespoons of olive oil and the minced garlic in a big pan and fry. Add the onions and sausages.
  2. Add extra olive oil, salt and pepper and cover to simmer.
  3. Boil the pasta and add to the sauce. Add the tomato for the last minute and turn the heat off.
  4. Serve with an extra drizzle of olive oil and a crack of pepper.

What Would You Change?

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We live in a world where social media is the starting point for almost everything. This can be a great platform to raise awareness for important causes, or becoming reacquainted with an old friend. But while those are positives, the negatives can be extreme. Social Media opens up a door for anybody to say something (negative or positive) about somebody else. Sometimes this is anonymous, and sometimes it is not; but whether you know the identity of the person saying things about you or not is almost irrelevant. No matter what, hearing someone say or write that you have short legs, are ugly or fat is always going to make you begin to feel insecure about yourself. Everybody has their insecurities and they don’t need bullies out there making it worse for them. My big question is why these people write nasty things about other people, why do you even care what they look like when you don’t even know them? For some reason, people dwell on what other people think of them, even more than what they think about themselves. Isn’t the most important thing for you to be happy and feel healthy? With all of those body trends out there, it is impossible to have a body that everyone will think is perfect, and at the same time, there will always be something about yourself that you will not like. Why is having a gap between your thighs important, and why do your hip bones need to stick out when you’re lying out by the beach in a bikini? These body trends are not only unimportant, but they are unattainable by most people. I have never been the skinniest girl out there, but the important thing is that I am healthy and happy. I may not have a super toned 6-pack, but I can hold a plank for hours. I may not have a thigh gap, but I can do hundreds of squats and lunges. My hipbones may not stick out when I’m lying down, but I feel good in a bikini. It has never bothered me that I can’t be super skinny and have a thigh gap because that’s just not who I am and who I am supposed to be. So many people out there obsess over every little thing about their body that they forget what the most important things are. At the end of the day, you are not going to live longer because you have a thigh gap, you’re not going to find true love just because your hip bones stick out and you’re not going to be happier just because you have all of the body trends out there.

To all the body shamers out there, it isn’t necessary to hate on other people’s bodies, especially if you don’t know them. Accept them for who they are and their inner beauty. To those of you who are always trying to change things about your body, remember this; the most important thing about you is who you are on the inside. Your friends and family will love you for who you are, thigh gap or no thigh gap. Instead of always trying to lose your body, build on it. Maybe today you can only run 1 lap of the track, but make it your goal to make it to 2, then 3 and 4. As long as you are happy and feel good about yourself, then there shouldn’t be any reason for you to listen to the haters out there. Love yourself for who you are, and the world will do the same!

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