Our society is definitely misleading when it comes to what we believe is healthy.  For years we have been told that skinny is what we should strive to be, but really it’s healthy and happy that we should focus on. For years I myself have been trying to figure out how to maintain a specific weight or size.  I’ve done “diets”, deprived myself, put my favorite foods off limits, but I’m learning that’s not what it’s about!

It’s about living a Healthy Lifestyle! I’ve always been a very active person and enjoy working out, but it’s not always easy to stay motivated, and I’m sure many of you understand.  It’s so much better working out and eating healthy with others, so join me, Let’s do this together!

I have been learning how to live a Healthy Lifestyle with my friends Karena and Katrina from Tone It Up! I’m just beginning, so I plan to share my journey by posting pictures, videos (vlogs), sharing my favorite recipes and workouts I learn!  Karena and Katrina from Tone It Up are so creative with food and make being active fun!

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BUTTERNUT SQUASH SOUP

Anoter brilliant recipe by the TIU Nutrition Plan…

This is the perfect healthy and delicious soup for a winter evening. It is so simple with very few ingredients it makes this meal nice and affordable and you know it’s good for you, and naturally gluten free (which is important to me)!

P.S. this soup will make your home smell amazing.

INGREDIENTS:

-1 Butternut Squash (peeled and diced- you can also buy it pre-sliced)

-1 Apple (peeled and diced)

-1/2 cup plain Greek Yogurt

-1/2 tsp. Cumin (or to taste)

-1/2 tsp. Cinnamon (or to taste)

DIRECTIONS:

-Boil a couple cups of water

-Add Butternut Squash and Apples into boiling water- boil until fully cooked and soft

-Remove squash and apples from heat and place in blender

-Puree squash, apples, and greek yogurt in blender

-Pour pureed mixture into a saucepan and heat on low while stirring in spices

-When your soup reaches the desired temperature and taste it’s ready to eat!

*I added a little greek yogurt for garnish and extra taste*

FOR MORE FUN AND HEALTHY RECIPES CHECK OUT THE NUTRITION PLAN I FOLLOW!

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A BERRY DELICIOUS PROTEIN SHAKE

I’ve been making a lot of smoothies lately, for two reasons. Reason number one, I vowed to follow the Nutrition Plan more faithfully for 2012. And reason number two, sadly my boyfriend had to have an emergency neck/spinal surgery which has required a lot of TLC and nutrient filled smoothies.

This protein smoothie is from the TIU Nutrition Plan that I follow, and I knew as soon as we came home from the hospital I would be helping my man recover by giving him the best of the best to keep him healthy and  feeling good. I also knew that keeping myself healthy was important so that I could keep up with my duties of playing “nurse”. It was time to say hello to as many nutrients as possible and the best way I knew how to do so was by way of smoothies and  protein shakes!

INGREDIENTS

• 1 Scoop Protein Powder (for those that are gluten free like me, make sure your protein powder is!)
  
• 1 tsp flax seed
• 2/3 cup Almond Milk
• 1/2 Banana, frozen, sliced (I didn’t have a frozen one, and it was still tasty)
• 1/2 cup Berries (Blueberries, Raspberries, Strawberries, Blackberries… Antioxidants!)

Makes 1 Serving

* This time around I used unsweetened Vanilla Almond Milk, Brown Rice Vanilla Protein Powder, and just Raspberries

*You can add ice

Place all ingredients in a blender or food processor, mix until smooth. Enjoy!

FOR MORE AWESOME RECIPES CHECK OUT THE NUTRITION PLAN!

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A HOLIDAY GIFT IDEA FOR YOU!

I wanted to share a gift idea with all of you that will change your life. I gave this gift to myself around this time last year and my life has been forever changed. Consider this gift for yourself or someone else this year, we all deserve to give ourselves the opportunity of a long, healthy, and happy lifetime!

HAPPY HOLIDAYS!!

THE LINK: http://bit.ly/oQ7ke7

Remember, YOU deserve this!!!

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A LITTLE APPLE GOES A LONG WAY…

TONE IT UP PROTEIN PANCAKE

I am a woman who sticks to my word. I told you I would be sharing some of my favorites from the Tone It Up Fat Burning System over the next few days. Well, here is another FAVORITE! I’ve posted the Protein Pancake before as I could eat it every day, it’s delicious, healthy, and the greatest way to start my day! Oh, and my boyfriend loves it. Score!

One day just recently, I woke up and headed to the kitchen to make myself a Protein Pancake to start the day. Problem was I hadn’t gone to the grocery store for a few days. I didn’t have any bananas, applesauce, or any of the normal fillers for my Protein Pancake. BUT I did have one lonely apple waiting to be used. I thought that I may as well try using it, a few chunks wouldn’t hurt anything. I was right, it worked! One sliced and diced apple later made for an amazing Apple Protein Pancake to start my day on the right foot!

RECIPE

• ¼ cup egg whites
• 1 scoop vanilla protein powder (organic rice protein or whey)
• 1/2 Apple or less (diced)
• 1 tsp cinnamon
• 1 tbsp flaxseed

*If you’re gluten free like me, make sure your protein powder is g-free!

Mix ingredients together and pour into a pan that has been sprayed with olive oil cooking spray- heat on medium. Cook one side until you see the little bubbles… just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork). Sometimes the “flip” doesn’t go so well and you have a protein pancake scramble, but it’s still delicious!

Top with powdered stevia. If you need more carbohydrates, you may add 1-tbs agave on top.

Enjoy your Apple Protein pancake! For more Protein Pancake and Crepe recipes check out the Tone It Up Fat Burning System, these recipes rock my world!

Let me know what your favorite protein pancake is!

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MY FAVORITE PROTEIN SHAKE:

TONE IT UP’S PROTEIN BUTTER CUP SHAKE

The name itself caught your attention, didn’t it?  I totally get it, it caught mine! This was my first favorite when I began the Tone it Up Plan. It is such a treat… but a healthy and nutritious treat! This protein shake is perfect and also suggested for meal 1 and meal 2 of the day. I would have never known that certain things are better for me at different times of the day, but this is one of the awesome things I have learned while following the Tone it Up plan.

I thought I’d share some of my favorite Tone it Up recipes over the next few days with YOU, because it would be unfair of me to not share with you how great, fun, tasty, healthy, and life changing joining TIU is.

• 1 scoop of Chocolate Whey Protein – (I used Vanilla today, I was out of chocolate!)
  
• 1/2 cup Almond Milk
• 2 tbsp. Peanut Butter
• 1/2 cup of ice

Blend all ingredients and Enjoy!

1 serving, after your workout only!

*Because I’m gluten free I use Gfree Protein powders

For more smoothie and protein recipes check out the Tone it Up Fat Burning System

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LET’S GET FESTIVE…

TONE IT UP’S

SPICY ROAST PUMPKIN SEEDS

Fall is in the air and so are pumpkin seeds!

I love this festive, “hot”, healthy, and naturally gluten-free snack from the fall edition of the Tone It Up Diet Plan!

*

-2 cups Raw Pumpkin Seeds

-1 tbsp. Olive Oil

-2 tsp. Cayenne Pepper

-1 tsp. Black Pepper

(more or less spice to taste- this recipe is SPICY!)

*

Preheat oven to 300.

Toss pumpkin seeds in a bowl with oil and spices. Mix until evenly coated.

Spread seeds evenly over a baking sheet.

Bake for about 45 minutes stirring seeds around on the sheet midway through

**

A little healthy comfort food snack for the fall!

Learn more about Tone It Up HERE!

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DELICIOUS TEMPEH QUINOA

COLLARD WRAP

Video & Recipe with Tone it Up!

TO KNOW MORE ABOUT MY TONE IT UP DIET PLAN I FOLLOW

CLICK HERE!!

What is Quinoa?

*Information from Tone it Up

Quinoa is the edible seed of a plant that from the Andes region of South America. It looks and tastes a lot like more common grain varieties even though it’s actually more closely related to beets and spinach! We like quinoa because it is a complete protein source and makes a perfect gluten free substitute for other cereal products.

To cook 1 cup quinoa, start by thoroughly rinsing the seeds. Place them in a saucepan with 1&1/2 cups of water. Let the quinoa soak for about 5 minutes. This will help it cook more evenly. Bring the water to a boil. Reduce to a simmer and cover. Cook for about 13 minutes or until all the water has evaporated, stirring occasionally. Remove from heat, fluff and serve.

Recipe:

• 1 Whole Collard Leaf
• 4 oz. Tempeh, cut in thin strips- I like chicken too!
• 1/4 cup Quinoa, cooked
• 1/4 cup Onion, diced
• 1 Roma Tomato, diced
• 1/2 Lime, squeezed
• 1/8 Avocado, thinly sliced
• 1 tsp. cilantro (optional)
• 1/2 tsp. Chili Powder
• 1/2 tsp. Black Pepper
• 1/2 tsp. Cayenne Pepper (optional)

Place tempeh over medium heat in a skillet sprayed with non-stick cooking spray, add in spices and onions and cook for about 4
minutes or until lightly browned on both sides. Lightly steam the Collard Leaf until soft. Cook quinoa according to the instructions above. For 1/4 cup Quinoa use 3/4 cups water.

Remove tempeh and collard from heat. Lay collard leaf flat on a plate and fill with quinoa and tempeh and top with
tomatoes and avocado slices, squeeze lime juice over all ingredients. Wrap up burrito Style to serve!

If you’d like, top with a little bit of fresh salsa!

Tip: You can double or triple this recipe to feed more people! You can also make this recipe with a whole wheat wrap instead of the collard or replace the tempeh with chicken, tofu or fish if you aren’t concerned with making it gluten free or vegan.

More delicious summer recipes found on the TONE IT UP Diet Plan, Summer Edition!

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Tone It Up’s

CREAMY CUCUMBER SUMMER SALAD

A perfect snack choice that is naturally gluten free and full of nutrition!

SUPER FLAVORFUL TOO!

Check out the Tone It Up Diet Plan I follow:

HERE

For more Gluten Free Recipes Check out my Gluten Free Me Page

TELL ME WHAT YOU THINK OF THE SALAD!

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EASY SUMMER GRILLING

WITH TONE IT UP!

Learn about the Tone It Up Diet Plan I follow HERE!

GRILLING INSTRUCTIONS:

***Grill wrapped salmon & asparagus in foil with same salad dressing for 8-12 minutes until salmon flakes when you break a piece off of it and cooked all the way through.

A FAVORITE SALAD OF MINE TO GO WITH YOUR GRILLED FAVORITES:

Makes 2-4 servings

• 3 cups mixed greens
• 1/4 cup blueberries
• 1/4 cup quinoa
• 3 tbs walnuts
• 1 sliced avocado
• 3 tbs golden raisins

Dressing… 1 serving

• 1 olive oil
• 2 tbs balsamic vinaigrette
• 1/2 lemon squeeze
• sprinkle with mrs dash

For more amazing summer recipes check out the TONE IT UP Diet Plan Summer Edition!

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SPINACH SALAD SAVES THE DAY!

What’s for dinner? You Don’t feel like cooking, you don’t feel like going out,

but you do feel like filling your belly with something delicious, healthy, and satisfying!

I’m sure many of you know this dialogue all too well. My man and I went through this just the other night.We met up to have dinner, but felt like having a night in and not going out, but we were both too exhausted to do any cooking! We began rummaging through the fridge and found some spinach, grilled chicken, and plenty of fruit! And that’s all we needed to make the perfect Easy Spinach Salad!

FRESH FRUIT SPINACH SALAD

-SPINACH

-APPLES, STRAWBERRIES, BLUEBERRIES

-DICED SWEET ONION

-GRILLED CHICKEN (not pictured)

-POPPY SEED DRESSING

(Fat Burning Dressings recommended- find on the Tone It Up plan)

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HEALTHY & GFREE BBQ SIDES

SPRING HAS SPRUNG AND THE BBQ’S HAVE BEGUN!

This past weekend in southern California the sun was shining bright and it was as if we had skipped spring and gone straight to summer! It was BBQ time.

No messing around for this first BBQ of the year, I wanted to make sure we made some healthy choices as we’re getting ready for Bikini season! But there weren’t any sacrifices made with these tasty sides!

Instead of greasy potato chips I made KALE CHIPS suggested by the fabulous Tone It Up girls! Kale Chips were super easy, full of flavor, and had that same crunch as an actual chip BUT it was healthy and nutritious!

Along with my tasty Kale Chips I made a delicious protein filled Quinoa Pilaf!

Kale Chips

-Preheat oven to 350

-Rinse your kale and dry well

-Pull kale leaves off of stem and then pull apart into chip sizes

-Put Kale in a large bowl and massage with just a bit of olive oil

and a smidge of sea salt

-Spread the Kale out on a baking sheet

-Place baking sheet in oven for about 10-15 minutes until edges are slightly brown

-Enjoy this guilty pleasure without feeling guilty!

*** (on Tone It Up Diet Plan)***

Quinoa Pilaf

-Cook 1 cup of Quinoa separately from other ingredients

-While Quinoa is cooking, grate 2 medium zucchini & slice 1 clove of garlic (keep to the side until instructed to add)

-Heat 2 tbsp. of olive oil in medium skillet over medium heat – then add 1/2 cup coarsely chopped walnuts to skillet

-Stir walnuts until toasted for about 2 to 3 minutes

-Add the sliced garlic and stir for about 1 minute until golden

-Stir in grated zucchini along with 1 tsp of fresh thyme leaves, 1/2 tsp of salt, & 1/4 tsp of pepper

-Cook and stir until zucchini is tender and other ingredients are well stirred in with walnuts

-Remove from heat and combine with cooked Quinoa in serving dish

-Serve along side your BBQ entree!

For more Gluten Free recipes Check out my Gluten Free Me Page!

For more information on the Tone it Up Diet Plan that I follow – click HERE!

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UNCONVENTIONAL QUINOA MAC N’ CHEESE

& A HEALTHY SWEET!

I’m just like most people and have major cravings that just won’t go away until I find something that can satisfy me, and I don’t agree with completely depriving myself, so I do my best to get CREATIVE WITH CRAVINGS!!

I’ve created a “unconventional quinoa mac n’ cheese” that really hits the spot when craving comfort foods!

QUINOA is naturally gluten free, full of protein, and very tasty!

Directions:

-Cook Quinoa

-Scoop into cup, mug, or small bowl

-Add Cheese (any kind, but just a bit)

-Pinch of garlic salt (or get creative w/ other flavors)

-Stir together and cheese will melt

*If Quinoa is cool, zap it in microwave to heat so that cheese will melt!

Healthy Sweets?? It’s possible!! One of my favorites is frozen grapes!

Just wash, place in Ziploc bag, freeze, and enjoy them when you need something sweet!

For more Gluten Free Ideas, Go to my Gluten Free Me page!

For more info on the TONE IT UP Diet plan I’m on and all of their Quinoa based meals:

http://tiny.cc/Tone-It-Up-Plan

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GIRLS NIGHT WITH TONE IT UP!

One of the healthiest things we can do for ourselves is putting everything in our lives on hold for a night and having some quality time with the ladies! Or guys, some time with your buds! Recently, I took a break from all of my projects, to do lists, and spent a fun evening out on the town with the Tone It Up ladies!

What did we do for our evening out?? We decided to be “foodies” for the evening and check out a new restaurant that promised many options for gluten free peeps! We also enjoyed some “healthy” cocktails together, great conversation, and a lot of laughter!!

“Healthy” Cocktails?? You bet! (for those over 21 of course) Remember to drink in moderation! Check out the video for our cocktail choices of the evening!

Low-cal Pomegranate Cocktails

• 1 shot vodka (we used passion fruit sky)
• 1 cup soda water
• Splash fresh pomegranate juice (you can add some seeds too!)
• On ice of course

If You’re gluten free like me, and you don’t have “GFree” Vodka, use a white wine and make a White Wine Spritzer!

HAVE TONS OF FUN WITH YOUR GAL PALS, BUT PLEASE BE SAFE & SMART!!

Click to check out the TONE IT UP Diet Plan I follow!

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Tone It Up Protein Pancakes

Low Carb, Low Fat, Naturally Gluten Free, and Delicious!

They are easy to make… all you need is about 5 minutes!

Protein Pancake Ingredients:

• 1/4 cup egg whites
• 1 scoop vanilla protein powder (organic rice protein or whey)
• 1/2 banana (mashed)
• 1 tsp cinnamon
• 1 tbs flaxseed
• Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.
  
• *Gfree Friends, make sure your protein powder is Gluten Free!
  

Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium.  Cook one side until you see the little bubbles… just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork).

Top with two sliced strawberries and powdered stevia.  ENJOY your protein pancakes!  :)  If you need more carbohydrates, you may add 1-tbs agave on top.

This recipe is from the Tone It Up Diet Plan!

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Fresh and Lean Tempeh Salad

• 4 oz. Tempeh, cut into thin strips
• 1/2 Cup Carrots, grated
• 1/2 Cup Cucumber, grated
• 1/2 Lemon, squeezed
• 2 tsp. Fresh Basil, Mint or Cilantro, finely chopped
• 1/2 tsp. Mrs. Dash (any flavor)
• 1 tsp. Agave Syrup

Spray a medium skillet with non-stick cooking spray. Cook tempeh strips over medium heat for about 5 minutes until heated through. Remove from heat and toss all remaining ingredients and juice from the lemon together in a bowl.

** Tip: We recommend chilling the the tempeh for a few minutes after cooking and before mixing with other ingredients for a cool refreshing salad.

Join me for a lifetime worth of support & recipes on the Tone It Up Team!  I’ll be coming out with more recipes & workouts too! Love you guys http://tiny.cc/Tone-It-Up-Plan

Join me for a lifetime on the Tone It Up Team!  I’ll be coming out with more recipes & workouts too!  http://tiny.cc/Tone-It-Up-Plan

I’m gluten free, so I’m on the gluten free plan, but they have a plan for everyone… Vegans, Vegetarians and combination dietary needs!

Let’s Tone It Up!

A Healthy Lifestyle should be fun and enjoyable