A work in progress

A BLOG DEDICATED TO MOTIVATING MYSELF TO BECOME WHO I WANT TO BE, AND PROVIDE RESOURCES, MOTIVATION AND SUPPORT TO OTHERS.

Sample Meal Plan Day 1 BreakfastSpinach Egg White Omelette recipeThere’s a lot of spinach tomato omelette recipes online. They are all relatively the same. You can use the whole egg if you wish, or a combination (1 whole egg, 2 egg whites), whatever makes you happy, and meets your nutritional requirements. 6 egg whites is approximately 1 serving, but I am usually satisfied after 3, and I like adding more seasoning and spices, see what works for you! Add whatever cheese you want :)
Morning SnackGrapefruit, or any fruit of your choice!
LunchMango Black Bean SaladSounds and looks so good to me! Filling and nutritional. You can also substitute grilled chicken, or beef if you don’t like black beans. Cucumber Chickpea Salad, or Herbed Lentil Salad are good alternatives.
Afternoon Snack Rosemary Roasted Carrotsor Curried Baked Carrots Chips as a similar alternative
DinnerGrilled Chicken Caesar SaladAlternate method: SaladCombine romaine lettuce, baby spinach, cherry tomatoes, and olives in a large bowl and toss. Add ½ tablespoon olive oil, mix well.Dressing (make 1 cup to use for later)Combine 1 cup greek yogurt, juice of ½ a lemon (or lime), salt to taste, ½ finely chopped garlic clove and season to taste (basil, oregano, etc) Additional caesar dressing recipe here, and here
Evening SnackYogurt parfait Combine any flavour 0% yogurt, strawberries, honey (or other sweetener), and granola or flaxseed in a bowl, and enjoy! Alternate recipes here, and here Make sure you drink lots of water throughout the day! And eat as many fruits and vegetables as you like, the above is just a guideline. I will be posting an all vegan version shortly! :)
This meal plan is estimated to be from 1200 - 1500, make adjustments according to your dietary needs by removing or adding foods. 

Sample Meal Plan 
Day 1 

Breakfast
Spinach Egg White Omelette recipe
There’s a lot of spinach tomato omelette recipes online. They are all relatively the same. You can use the whole egg if you wish, or a combination (1 whole egg, 2 egg whites), whatever makes you happy, and meets your nutritional requirements. 6 egg whites is approximately 1 serving, but I am usually satisfied after 3, and I like adding more seasoning and spices, see what works for you! Add whatever cheese you want :)

Morning Snack
Grapefruit, or any fruit of your choice!

Lunch
Mango Black Bean Salad
Sounds and looks so good to me! Filling and nutritional. You can also substitute grilled chicken, or beef if you don’t like black beans. 
Cucumber Chickpea Salad, or Herbed Lentil Salad are good alternatives.

Afternoon Snack 
Rosemary Roasted Carrots
or Curried Baked Carrots Chips as a similar alternative

Dinner
Grilled Chicken Caesar Salad
Alternate method:
Salad
Combine romaine lettuce, baby spinach, cherry tomatoes, and olives in a large bowl and toss. Add ½ tablespoon olive oil, mix well.
Dressing (make 1 cup to use for later)
Combine 1 cup greek yogurt, juice of ½ a lemon (or lime), salt to taste, ½ finely chopped garlic clove and season to taste (basil, oregano, etc) 
Additional caesar dressing recipe here, and here

Evening Snack
Yogurt parfait 
Combine any flavour 0% yogurt, strawberries, honey (or other sweetener), and granola or flaxseed in a bowl, and enjoy! 
Alternate recipes here, and here 

Make sure you drink lots of water throughout the day! And eat as many fruits and vegetables as you like, the above is just a guideline. 

I will be posting an all vegan version shortly! :)

This meal plan is estimated to be from 1200 - 1500, make adjustments according to your dietary needs by removing or adding foods. 

Baked Egg Breakfast Casserole with Mushrooms, Spinach & SalsaIngredients
2 tsp olive oil, divided
12 oz. crimini (baby bella) mushrooms, sliced
4 cups (packed) fresh spinach, roughly chopped
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup salsa
5 eggs
5 egg whites
1/3 cup water
2 green onions, thinly sliced
Instructions
Preheat the oven to 375 degrees F. Coat a 7- by 11-inch ceramic or glass baking dish with cooking spray.
Heat 1 teaspoon olive oil in a large skillet set over medium heat. Add the mushrooms and cook, stirring occasionally, until the mushrooms are tender.
Add the remaining 1 teaspoon olive oil and the spinach. Cook until the spinach is cooked down and bright green, 1 to 2 minutes. Season with the salt and pepper. Pour off any extra liquid from the mushrooms.
Spread the mushroom and spinach mixture evenly on the bottom of the prepared baking dish. Spoon the salsa over top.
In a large bowl, whisk together the eggs, egg whites and water. Pour the eggs over the mushroom mixture. Sprinkle the green onions over top.
Bake until the eggs are set and starting to turn light golden brown, about 25 minutes. Test the eggs by poking a small sharp knife into the middle of the eggs. It should come out clean (just a little wet).
Let the casserole sit for about 5 minutes, then cut into pieces and serve.original recipe on cookincanuck :)

Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa

Ingredients

  • 2 tsp olive oil, divided
  • 12 oz. crimini (baby bella) mushrooms, sliced
  • 4 cups (packed) fresh spinach, roughly chopped
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup salsa
  • 5 eggs
  • 5 egg whites
  • 1/3 cup water
  • 2 green onions, thinly sliced

Instructions

  1. Preheat the oven to 375 degrees F. Coat a 7- by 11-inch ceramic or glass baking dish with cooking spray.
  2. Heat 1 teaspoon olive oil in a large skillet set over medium heat. Add the mushrooms and cook, stirring occasionally, until the mushrooms are tender.
  3. Add the remaining 1 teaspoon olive oil and the spinach. Cook until the spinach is cooked down and bright green, 1 to 2 minutes. Season with the salt and pepper. Pour off any extra liquid from the mushrooms.
  4. Spread the mushroom and spinach mixture evenly on the bottom of the prepared baking dish. Spoon the salsa over top.
  5. In a large bowl, whisk together the eggs, egg whites and water. Pour the eggs over the mushroom mixture. Sprinkle the green onions over top.
  6. Bake until the eggs are set and starting to turn light golden brown, about 25 minutes. Test the eggs by poking a small sharp knife into the middle of the eggs. It should come out clean (just a little wet).
  7. Let the casserole sit for about 5 minutes, then cut into pieces and serve.

    original recipe on cookincanuck :)

(Source: losing-every-extra-pound)

Anonymous asked: i'm the anon who you just answered. (my right side near my waist really hurts as does my right wrist :/ and i keep feeling so hungry and can hear my tummy rumbling) shall i eat even tho i just completed my workout?

oh i’m sorry, i was out! i hope you’re feeling better now. you know you can always message me off anon, i will reply privately <3. i think its okay to eat right after a workout. theres lots of people that will tell you different things, ultimately you have to see what works for you. do your own research, below is an article i found online that supports eating soon after exercise. 

eating after exercise
when should i eat

good luck :)

Anonymous asked: Answer to your question: Someone pinned your arm photos onto pinterest. This is why everyone can see the photos. Then when they click the link they assume they are going to see an exact workout for how to get your arms. I only know because this exact thing happened to me :) ~Mary

Thanks Mary! I still keep getting the same question, so I will make a post specifically for arms and link it on my main page. 

My previous answer;

I’m really confused, I haven’t posted anything on pinterest and I keep getting messaging about how great my arms look, and questions about the arm workout… someone help me out here… 

in any case, for arms, try these links
sexy arms in 6 weeks
the tumblr guide to healthy living (a list of health related resources)
tighten up your triceps
sculpting quickie
bye bye arm jiggle 

Anonymous asked: i exercise an hour a day 6 days a week. but im starting college next month and im not sure how to stay organized and healthy with so much going on. would i be ok to cut down to 30 minutes of exercise a day without gaining weight? i'll be walking around campus too.

Work it around your classes. I used to go to the gym in the morning before classes, but for some reason, I would get really drained after and would be too tired to focus in class. So I started going after I was done for the day. So it’ll take some trial and error. Do what is best for you. You can even do 30 minutes in the morning and 30 minutes in the evening. But try not to worry about it and enjoy your first year! Good luck :)

Anonymous asked: Hello. I was wondering if it's okay to eat fruits and veggies late at night (12am-3am)? Since it's the summer I'm usually up around that time catching up on my tv shows and I tend to get hungry often.

Darling, eat when you’re hungry! Vegetables and fruits are the healthiest late night snacks, of course it’s okay :)

Anonymous asked: How do you cook brown rice, well thats if you eat it.

I don’t usually eat brown rice, but you can steam it, boil it, microwave it, or in a pan on a stovetop.. there’s so many ways. I personally prefer basmati brown rice. that’s probably because of my Indian roots. My mom makes rice with cumin seeds, and a little onion. So it depends on your taste. 

perfect brown rice
basic recipe
lemony brown basmati rice recipe
cumin basmati rice recipe