Archive for recipes

Cinnamon Bun Protein Pancake!

Hey peeps! Happy Friday to all! I’m currently on the road to AZ for the weekend. Can’t wait to see my family and get dressed up for a super snazzy event! (pictures to come).

I was recently contacted by DailyBurn to share one of my favorite ways to fuel up using protein powder. As most of you know, I like to eat real foods most of the time, but I do enjoy a protein shake or protein pancake once a day after my workout, for breakfast, or on-the-go.

One of my go-to’s lately has been this super simple protein pancake. I throw it together in just a few seconds, and BAM it’s ready to eat. I eat this after a workout, as part of my breakfast, or if I’m running out the door and don’t have time to make something. It curbs my hunger, helps my muscles recover after a hard workout, and tastes delicious too! What’s not to like?

Cinnamon Bun Protein Pancake

-1 scoop vanilla or cinnamon flavored protein powder ( I use Slap Nutrition, but if you’d like a vegan protein option, try Fuel-6 Vanilla)

-1/2 cup egg whites

-Water (just enough to moisten the protein powder to a paste-like texture)

-Cinnamon to taste

-1/2 packet Stevia

-Blender Bottle

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1. The blender bottle is key! It can be hard to mix the ingredients, so I throw it all in a blender bottle and shake it up really well.

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2. Set your pan to low-medium heat, pour the mixture into the pan, and wait until you see the little bubbles in your pancake (just like regular pancakes!). When you start to see them, it’s time to flip it. Once you flip it, only leave it for about 30-45 seconds so that you don’t overcook it.

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3. Enjoy!

IMG_7376(Okay, so it’s not pretty…but who cares as long as it tastes good, right?!)

Shrimp & Broccoli “Fettuccine Alfredo”

I have such a delicious and HEALTHY recipe to share with you all! It requires just 4 ingredients (+ spices) and I guarantee you won’t know it’s not the real thing!

shrimpbroc

Shrimp & Broccoli “Fettuccine Alfredo”

Serves 1

-1 Bag Miracle Noodles

-2 Cups Fresh or Frozen Broccoli

-8-10 medium Shrimp

-1 wedge Laughing Cow Garlic & Herb Cheese

-Spices: salt, Garlic powder, black pepper, cayenne pepper or red pepper flakes

Directions:

In a strainer, rinse the noodles off thoroughly and dry with a paper towel. Nuke in the microwave for 1 minute before adding the Laughing Cow Cheese and any spices you’d like. Place in microwave again for 1 more minute.

Meanwhile, in 2 separate pans, cook your shrimp (pan 1) and broccoli (pan 2) on medium heat. You can add any spices you like here as well. Cook shrimp and broccoli until they light golden brown.

Combine ingredients and ENJOY!

It’s seriously that simple, and SO, SO GOOD! Here’s the best part:

Nutritional Information

Total Calories: 225

Total Protein: 20 grams

Total Carbs: 13.5 grams

Total Fat: 3.5 grams

Let me know if you try this!!

Question of the Day:

1. Do you have a favorite “healthified” meal? Share!!

The Biggest, Baddest Taco Salad On the Planet

Ohhhh my gosh you guys. I have created the BEST taco salad on the planet. And bonus? It’s healthy too!!!

For some reason the other night, I decided that I wanted a taco salad. I haven’t had one in…..years? And it sounded REALLY GOOD.

I wanted a healthy salad, but didn’t want a flavor bore, so I got creative.

I present to you, the BIGGEST (like, fo’ real), BADDEST Taco Salad On the Planet

Ingredients: I’m not putting amounts for some of these, as you can just put as much as you want!

-Romaine Lettuce (as much as ya want)

-Shredded Lettuce (as much as ya want)

-Chopped Tomatoes

-Pico De Gallo

-Chopped Bell Peppers & Onions

-3-4 oz. Lean Ground Turkey

-1 Dollop of 0% Fage Greek Yogurt

-1 Dollop of Wholly Guacamole Spicy Salsa

-Optional: 1 oz shredded Mexican Cheese

Directions: Put it all in a BIG ASS BOWL (trust me you’ll need it) and mix it up. Then take a bite of the perfectly texturized salad made from heaven.

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YOU’RE WELCOME!

 

Weekend Things

We made it people. It’s Friday, and the weekend starts….NOW. Well, not really for me. I have to work a bit this weekend, but I like what I do, so it’s not all that bad. I started my day with this new-to-me flavor of Fage. I’m a fan!!

fage

Workout

Yesterday’s workout was a heavy lift with some plyometrics sprinkled in. The plyometrics were an after-thought, but I’m glad I did them. The workout ended up being pretty tough, but fun.

Superset #1 – 4 Sets

Barbell Squats: 75 x 15, 95 x 10, 105 x 8, 115 x 6

Squat Jumps: bw x 10, bw x 10, bw x 10, bw x 10 

Superset #2 – 3 Sets

T-Bar Row: 35 x 12, 35 x 12, 45 x 8

Chin Ups: bw x 2, bw x 2, bw x 2

Then: (done separately)

Dumbbell Reverse Lunges: 15 x 15, 20 x 10, 25 x 8, 30 x 6

Barbell Bench Press: 65 x 12, 65 x 12, 65 x 12, 65 x 12

It was a great workout and I’m definitely sore today! It feels good. I’m working on squatting heavier. Squats are my weakest leg lift. My guru and very first personal trainer, Bret Contreras, told me that since I have long femurs, it’s very common to be able to do heavy deadlifts and hip thrusts but be weaker on squats. Just have to keep working at it!

Last night I made my favorite Chicken dish. I finally took some photos of the process too! Sorry for the crappy iPhone photos. Someday I’ll use the real big-boy camera and take some better ones.

Lastly, I’ll leave you with how I combat boredom at the airport…..:-D

Practicing Yoga...err something..

Practicing Yoga…err something..

In case you were wondering...

In case you were wondering…

I’m a child.

1. What is your favorite exercise?

2. Where is your favorite place to travel?

Recipe + BoulderCrossfitRun

Good morning friends! It’s actually more like mid-afternoon, but it feels like morning to me, so I’m going with it!

Yesterday was a really good day! I was extremely productive (even dyed my hair, woot woot!) and got in a LOT of fitness. I actually didn’t feel like I was overdoing it at all either, which was nice!

Workout

To start my workout, I did a little over 3 miles running around the Crossfit gym. I got there about 40 minutes earlier and figured I should use my time wisely! I took it nice and easy and ran about a 9:30 pace as sort of a warm-up for the Crossfit workout.

Sweaty Lizzio

Sweaty Lizzio

(Side note: These bluetooth wireless headphones my lovely boyfriend got me for Christmas are AWESOME!!! They don’t move AT ALL. I’ve run in them, done plyometrics (including burpees), weightlifted, etc. and they don’t move! They are wonderful!)

Afterwards, I headed into the gym for the WOD. We actually warmed up with a version of tag that was KILLER on the legs. You see, it was your typical game of tag, except you were in a squat position the ENTIRE time and holding a medicine ball over your head. My legs were burning so much! We then did a 1,000 kilometer row for time and then went into the WOD. Good little cardio bursts to start the workout!

Full Tabata – Lowest Score

(this means that whatever the lowest amount of reps you get in any given round is your score)

(20 seconds on, 10 seconds off x 8 for each exercise)

-Pull-Ups

-Hand Release Push Ups

-Sit Ups

-Squats

The workout was tough (especially the pull-ups and HR Push ups). I ended up with 2/2/8/12 for my score. Definitely want to work on this one and get better at it!

As if I hadn’t done enough exercise, I then headed to the rock climbing gym for some bouldering. I had some fruit and a Think Thin bar on the way for some needed fuel. I just LOVE bouldering so much and I needed it in my life last night. It didn’t disappoint whatsoever. I got stuck on a move on a V2 route that I just couldn’t seem to get through. I think it took me about 15 tries to get. I swore I wasn’t going to leave until I got it. Finally….I GOT IT!! It felt really great. I left right after that. It had been a good 1.5 hours at the gym and I just wanted to end on a good note!

Needless to say, I was dead by the end of that. It was late too, so I didn’t want to spend a lot of time in the kitchen. I whipped up a quick, delicious, and healthy pasta with meat sauce. You’ll love the nutritional facts and it is a LOT of food!!!

Food

Low Carb Pasta w/ Meat Sauce

Serves 4 -5

gfpasta copy

Ingredients: 
-16 oz. extra lean (or lean) ground turkey

-2 cups Mezetta Napa Valley Tomato Basil Sauce

-4 packages Shirataki Noodles (fettucine or spaghetti kind, whatever you prefer)

-4 wedge Laughing Cow Garlic & Herb Cheese

-Fresh Parmesan Cheese (to taste)

-Spices: Oregano, Sea Salt (or Garlic Salt), Black Pepper, Red Pepper Flakes (optional)

Directions: 

1. Cook ground turkey in a frying pan until browned.

2. Meanwhile, let the sauce simmer in a pan (or if you’re lazy, heat it up in the microwave).

3. When the meat is cooked and the sauce is simmering, add meat to sauce for about 1 minute while stirring.

Noodles: 

1. Pour packages of noodles in a strainer and rinse well with water.

2. Dry off with a paper towel and then microwave for 1-2 minutes.

3. Add spices, and laughing cow cheese and heat for another 1-2 minutes.

4. Mix thoroughly and add sauce and meat.

Here is a horrible, disgusting photo of what you will get, but I PROMISE it is tasty!!!

pasta

Dinner is served!! Sprinkle parmesan cheese on top if you’d like!! This recipe is SUPER simple and I’m not even kidding, you will not know the difference between the shirataki noodles and the real thing once it’s all cooked and mixed together. This is also a LOT of food for this serving size. I’m always completely stuffed afterwards as if I’d eaten a 1,000 calorie pasta dinner! This is easily one of my favorite dishes.

1. What is your favorite quick recipe?

2. If you could pick any food to become ZERO calories, what would you choose? Probably cookies or cheesecake for me! 🙂 

Restless & Clean Chocolate Peanut Butter Frosting

Hey guys!!

We’re almost to the weekend, so that’s something to be excited about, right?! It’s been a realllyyyyyy  busy week for me, but a good one at that! This weekend, I’m taking a super quick trip to Arizona for my Grandpa’s Memorial. He passed away a few days before Christmas at the ripe age of 92. It’s sad, but at the same time he lived a really long and fruitful life. He was a Holocaust survivor, and until the age of 91, was still going to the gym 5 DAYS A WEEK. That right there should be inspiration to anyone that you just don’t have an excuse!  I will miss him a lot, but thankful for the 25 years I got to have him in my life. He is a true inspiration to me and definitely gave me the exercises genes!!

Grandpa at his 91st birthday party at the gym!

Grandpa at his 91st birthday party at the gym!

Workout Plans

Tonight I’m headed to the rock climbing gym for another bouldering session. I plan to get a 3 mile run in beforehand too. Woohoo!

While I was supposed to hit up Crossfit yesterday, I knew my body was just not into it. I’m trying to do a better job of listening to my body so that I don’t overtrain. When I finished working yesterday, I headed home and decided I would take a needed rest day. Once I made some dinner and surfed the net for a bit, I just couldn’t sit still anymore and ended up heading to the gym anyways! I just walked on the treadmill for a while, but thought it was interesting that I just can’t sit still. I am not very good at taking rest days, but I am trying to learn! Do you have trouble taking rest days? If I’m busy enough, I can do it, but if I’m not it’s nearly impossible!!

Since I skipped Crossfit yesterday, I plan to go tomorrow around lunchtime.

Recipe

I was craving something sweet last night, but didn’t want to wreck my diet. I mixed together a few ingredients and ended up with a delicious frosting!!!

Chocolate Peanut Butter Frosting

Ingredients:

2 TBSP PB2

1 TBSP Unsweetened Pure Cocoa

1 Packet Stevia

Water

Directions:

Combine the PB2 and Cocoa in a small dish or bowl. Add  a little bit of water at a time until you get the consistency of a frosting. Then enjoy!

This can be eaten by itself, or you can top toast, muffins, pancakes, and more with it! Here’s the best part:

choc pb copy

Simple Teriyaki Chicken

Hello friendssss! Last night’s workout was quite sluggish if you ask me. I actually had a good amount of energy, but my body was just worn out. I think the bouldering session on Monday night did me in!

Even so I was able to eke out this workout (and selfie haha):

Chest/Legs Supersets!

Chest/Legs Supersets!

 

Try it if you’d like! It moves pretty quickly! (Always check with a doctor before starting any new fitness routine.)

When I left the gym, I stopped at the store to try to figure out what to make for dinner. I didn’t want something that took a long time, but knew chicken needed to be involved. (I love chicken!)

After some back and forth texts with the boyfriend, we agreed on Teriyaki Chicken. It turned out SO well and was so easy to make that I just had to share!

Simple Teriyaki Chicken

Serves: 2-3 people

Ingredients:

-2 Chicken Breasts

-Veggies of your choice (I cheated and picked up an asian veggie mix from the produce aisle)

Kikkoman Teriyaki Sauce

-Brown Rice (as much as you’d like)

-Crushed Red Pepper Flakes (to taste)

Kikkoman Low Sodium Soy Sauce

Directions: 

-Cut up the chicken breasts into cubes and marinate in Kikkoman Teriyaki Sauce for about 15-20 minutes

-Spray a frying pan with your choice of oil and cook the chicken on low until it’s done (about 10 minutes). Add red pepper flakes!

-While the chicken is cooking, fill a pot with water and add brown rice (2:1 ratio). Cook until rice is soft and water has been absorbed (about 10 minutes)

-When the chicken is almost done, throw the veggies into a separate frying pan with a little bit of soy sauce and cook until they start to brown.

-Fill a bowl or plate and enjoy!

This recipe was so easy and it was really freakin’ delicious!!! Let me know if you try it out!

Do you have really simple chicken recipes? If so, send me the links!!! I’m always looking for new ways to make chicken. 🙂

Run, Climb, Recipe!!!

It’s a beautiful Tuesday here in L.A. I know most people are having less-than-stellar weather this week, so I’m definitely soaking this up and feeling thankful. I’ve been feeling really productive this week and I’m hoping to carry that on through the rest of the week and even month. I’ve got a lot of things to do, so the more motivated I am, the easier it will be to get done!

Fitness

Last night, I got done working around 6:30pm and headed straight to the rock climbing gym. Even though it was later than I’d planned, I wanted to get a run in and wasn’t going to let anything stop me. Since my mud run and 5k races, I’ve basically taken a long hiatus from running. While most of my fitness activities stay pretty constant year-round, running is the exception. I’ll run several times per week for months and then one day I’ll just stop and I won’t run for just as long. I am always curious to see how my stamina stays up when I don’t run for long periods of time. The conditioning and lifting that I do should technically keep my running shape decent, but you never know. 

I arrived at the gym around 7pm and decided to just run outside in the neighborhood around it. I used a new running app (RunKeeper) and have to say I like it much better than MapMyRun. I was noticing towards the end of my last running streak that the timing and distance seemed to be a bit off (i.e. I was running sluggishly and still hitting a good pace). RunTracker seems to be much more accurate, so we’ll see how it goes!

I’m happy to report that I felt REALLY good during my run. While I was just trying to take it easy since it had been so long, my body felt like it could have gone much faster and harder. I don’t feel like I’ve lost much stamina and that makes me a happy chica! Yay for running!(kinda.. ;-)) I ended up with just over 3 miles. 

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Last night’s run

 

 

 

 

 

 

 

 

 

Afterwards, I headed into the rock climbing gym for a bouldering session. So much fun and such a great overall body workout. Can’t wait to do it again Thursday!

When I got home, my boyfriend and I made our signature dinner. By signature, I mean we make it like 3-4 times per week. We are a bit obsessed. I promise I will take photos of the process sometime, but here is a recipe for you!

Better Than Chipotle, Chipotle

Ingredients:

2 Organic Chicken Breasts

1 Red Bell Pepper

1 Green Bell Pepper

1/2 White Onion

Brown Rice (as much as you’d like)

Black Beans (as much as you’d like)

Spices: Pepper, Cayenne Pepper (optional), Paprika, Garlic Powder 

Hot Sauce (your preference, we use La Victoria)

Directions: Timing is EVERYTHING

-Preheat Oven to 325 degrees

-Place Chicken on a Cookie Sheet and add desired spices. Then bake for about 15 minutes – 20 minutes (until it’s done of course!)

-While chicken is baking, chop up bell peppers and onion.

-When the chicken has about 10 minutes left, boil water (2:1 ratio) and add brown rice. Cook until the water has evaporated and rice is soft.

-When the chicken has about 5 minutes left, spray a frying pan with the oil of your choice and add veggies and spices to the mix. Cook until they start to slightly brown. (Note: if you cook too long they get soggy, so make sure you watch them!)

-While veggies are cooking, heat up black beans (in microwave or pan)

-Finally: ASSEMBLE. Do this however you want, but we like to do: Brown rice, Black beans, Veggies, Chicken, Cheese, and Hot Sauce!!

This picture is not exactly appetizing, but I promise the meal is delicious!!! (This is also my boyfriend’s serving. It’s enough for at least two people, but he eats it all.) 🙂

Charlie's Ginormo Plate of Food

Charlie’s Ginormo Plate of Food

 

 

 

 

 

 

 

Let me know if you try it!

Do you run? Do you like running?  

Have Your Pasta and Eat It Too!!!

….errr something like that.

A few weeks ago, I got a random craving for pasta with italian sausage and red sauce. Such a delicious combo, but it can be very calorie dense and carb heavy. I don’t know about you, but itty bitty portions of pasta just isn’t cool, people.

I decided to put my own healthy hand at the dish, and to my surprise, it was AMAZING.

I know what you’re thinking…amazing as in it’s edible AND healthy….but fo’ realz…this was good!!

Here’s my dirty little secret recipe. I encourage you to try it! It makes a HUGE portion of food for around 350 calories. It’s balanced, delicious, and leaves you feeling happy (as all meals should!).

 

 

I promise this is a dish that your entire family will love. If you’re not keen on soy(the shirataki noodles are made with it) you could also use Miracle Noodles which are made with glucomanin instead of soy.

 

1. What is your favorite dish?

 

2. Do you have a comfort food that you’ve healthified?

Healthy Candied Almonds

Oh yes.

Healthy Candied Almonds

Ingredients:

-Almonds (or any nut of your choice)

-Pam

-Stevia

-Unsweetened cocoa powder or cinnamon

1. Take almonds(or other nut) and spray lightly with pam.

2. Sprinkle with stevia and unsweetened cocoa powder(or cinnamon, whatever floats your boat)

3. Toast or broil for a few minutes.

4. Let cool and EAT.

Delicious, healthy snack without added calories.

Want more TASTY, healthy recipes and a meal plan to boot? Currently taking on new clients! I will offer 15% off if you mention this post 🙂 www.fitlizzio.com

Happy Easter!

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