Tag: food shopping

My Grocery List + Kitchen Staples Part 1

My Grocery List + Kitchen Staples Part 1

Hi guys!

I’ve gotten a few questions on my grocery list, kitchen staples, favorite brands, etc., so figured I’d dedicate this blog to my GROCERY LIST. Keep in mind, obviously not every trip to the store looks like this…but these are all things I typically like to keep in my kitchen or rotate through on different shopping trips. I’ll be honest, I usually shop at Whole Foods out of convenience (it’s 4 min walk from me)…but, a lot of these items can be found at most grocery stores these days! I’ve gone through and added a lot of links so you can learn more about these brands, some via Amazon, some via their direct links.

For next week, I’m adding a mini meal prep guide using a lot of the ingredients found on this list! So keep an eye for part dos!


Produce:

Bananas – peel & freeze for smoothies
Organic Spinach – I buy the largest container available
Organic mixed greens, dinosaur kale, arugula, or romaine (I try to always buy a different green to mix it up with the spinach)
Avocados – I buy about 4 for me (1/2 avocado a day or more ☺)
Cauliflower and/or Broccoli
Brussel Sprouts
Rainbow/Heirloom Carrots
Optional Broccoli and/or cauliflower rice
Sweet Potatoes – I usually roast about 4-5 for me & Justin for the week
Raspberries – SUPER high in FIBER
Radishes – for some extra crunch!
Baby Carrots – for snacking
Microgreens
Sprouts
Beets – love the brand Love Beets
Ginger
Lemons
Garlic
Onion
Zucchini – usually always have a few to spiralize & add to Banza pasta to bulk it up

Bulk Foods:

Raw Cashews – to make homemade cashew milk!
Gluten-Free Oats
Sprouted Almonds
Quinoa, Farro, or Wheatberry are some of my favorites!
Fresh ground Almond Butter

Refrigerated:

Large Brown Eggs – love Vital Farms (buy eggs that are pasture raised, certified organic, non-GMO)
Non-Dairy Cheese – Love the brands: Treeline ( garlic-herb cashew cheese) or Kite Hill Almond-based Ricotta
Hummus – love Hope Foods Hummus (100% clean, organic ingredients & so many yummy flavors)
Coconut Casava Tortillas from Siete – grain-free & paleo tortillas
Kombucha – always buy Health-Ade (usually lemon ginger & buy 2 small bottles to sip on throughout the week)
Sauerkraut – GREAT for the gut! Love the beet kraut from Wildbrine or the dill pickle from Farmhouse Cultures

Optional:

Kite Hill (almond based yogurt) or Forager (cashew based yogurt) non-dairy yogurts
Nut-Based Milk if no-time to prep your own – check to see that there are no weird additives or gums
Kite Hill cream cheese (also almond based)

Dry Foods:

Lentil/Bean Based Pasta – some of my favorite brands include Banza (chickpea) pasta, Tolerant Foods (red lentil pasta), or Ancient Harvest Green lentil pasta
Organic (no sugar added) Diced Tomatoes – I like to have a few cans on hand to sauté with mixed veggies, spices, and toss over pasta
GG’s Scandinavian Crackers (high fiber, low carb/calorie crisp) – great for snacking with avocado or almond butter
Mary’s Gone Crackers (love the cracked black pepper)
Ground Flax Seeds – I buy mine from Bob’s Red Mill
Plant-Based Protein Powder – Brands I like: Aloha! (not at WF, but can be found at CVS), Amazing Grass, Garden of Life
Vital Proteins Collagen
RxBars (paleo, only natural sugars (i.e. dates), egg whites for added protein
Bulletproof Bars (fave is the vanilla flavor)
Hu Chocolate or Eating Evolved Chocolate (uses coconut sugar to sweeten, dairy-free, PALEO)

Optional:

Shredded Unsweetened Coconut Flakes
Soups to have on hand – I love Amy’s soups (check for low-sodium, no dairy, no added cane sugar) or Faween Soups (not available at Whole Foods)
Granola (I don’t always buy granola as I end up overeating it LOL. I swear granola is the one thing I could eat endless amounts of). BUT if you like granola, brands I recommend include: Gr8nola, Purely Elizabeth, Back Roads Granola, Steve’s Paleo Granola, Kitchfix Grain Free Granola
Crispy Chickpeas – adds a delicious crunch on salads (sea salt from Biena Foods is delish!)
Siete Tortilla Chips – BEST grain free tortilla chip out there
Popcorn – I buy the brand Lesser Evil (they make their popcorn with either coconut oil, avocado oil, or ghee & add Himalayan salt)

Optional Superfoods: (MOST can be found in the supplement aisle at Whole Foods)

Bee Pollen
Chia Seeds
Hemp Seeds (great extra source of High protein)
Goji Berries
Cacao Nibs
Cacao Powder
Matcha Green Tea Powder
Maca Powder
Ashwaganda Powder

Condiments & Healthy Fats:

Tahini
Almond Butter (usually buy the ground almond butter from the Whole Foods bulk section)
Coconut Butter
Coconut AminosCoconut Secrets Garlic sauce (low-sodium, made w/ coconut aminos)
Coconut Oil (spray can and jar)
Avocado Oil
Olive Oil
Ghee – Fourth & Heart is a great brand available at WF! Or you can check out a local brand: Gather Superfoods
Spicy Brown Mustard – (love the brand: Sir. Kensington’s)
Healthy Mayo – (love the brand Primal Kitchen & their chipotle lime mayo)

Optional:

Healthy Dressings from Primal Kitchen Foods (LOVE their Caesar, Green Goddess, & Ranch Dressing)

Frozen Foods:

Frozen Riced Cauliflower (for smoothies)
Frozen wild blueberries
Frozen veggie/stir-fry mix
Hilary’s Eat Well Veggie Burgers and/or bites
Shrimp
Salmon Fillet
Food for Life Ezekiel Toast
Mikey’s Paleo English Muffins
Cali’Flour Foods Plant-Based Pizza *not found in grocery stores

Sweeteners:

Dates
Honey
Organic Maple Syrup
Coconut Sugar
Vanilla Stevia

Spices/condiments:

Nutritional Yeast – literally add this to everything for a vegan “cheesy” flavor
Himalayan Salt
Cinnamon
Rosemary
Black Pepper
Paprika
Basil
Oregano
Thyme
*all of Primal Palate’s spices (they’re not available at WF, but order them online – highly recommend!)

Food Shopping 101

Food Shopping 101

Happy Sunday all!

I figured this post was fitting for Sunday since this is my go-to day for running errands and meal prepping! It’s been a while since I’ve shared my food shopping list and number one finds. I try to keep my grocery list simple, unprocessed, clean, but of course, have to add a few snacks in there to keep my sweet tooth satisfied.

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1.) Produce – As I called out in my last post, I don’t necessarily go to the grocery store with an idea of what vegetables & fruits I’m going to buy. I go for what looks good and fresh, what’s in season, and then work off those finds. However, my favorites tend to be the following:

  • Big box of Spinach or Kale (great for smoothies, salads, or to be sautéed)
  • Brussel Sprouts (love these sautéed or roasted)
  • Broccoli or Cauliflower
  • Zucchini (great for zoodles!)
  • Carrots (always need on hand for hummus snackin’!)
  • Asparagus (so easy to prepare, just snap them and throw them in the pan! Also great for anti-bloating)
  • Avocados (usually you can find the 5 for $5 deal which is ideal since I’m usually eating 1 a day!)
  • Apples (always have these on hand for snacking throughout the week)
  • Blueberries or Strawberries (have to buy one or the other for yogurt parfaits or acai bowls)
  • Bananas (I tend to buy some that are nearing brown and freeze them for my smoothie bowls!)

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2.) Protein: As many of you know, I do not eat meat. However, seafood & eggs are LIFE.

  • Bag of Frozen Shrimp (perfect for stir-frys – see previous post for recipe!)
  • Large Brown, Cage Free Eggs (egg muffins, scrambled eggs, hard boiled eggs — oh so many options!)
  • Veggie Burgers (I usually always have a box on hand. I love trying new brands each week, so I never stick to just one kind)

3.) Dried Goods: The bulk section of the grocery store is EVERYTHING and should always be your starting point.

  • Roasted, Unsalted Almonds
  • Antioxidant nut mix w/ cashews
  • Quinoa
  • Almond Butter
  • Lilly’s Dark Chocolate (Naturally sweetened by stevia only! Absolutely love the coconut flavor and dipping this in almond butter)
  • Low Sodium, Original Ezekiel Toast (avocado or almond butter/banana toast is always a good idea…)
  • Mary’s Gone Crackers (delish for snacking & personally love the cracked black pepper flavor)

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4.) Others:

  • Coconut Oil (I buy both the spray & out of the jar)
  • Lemon Tahini dressing
  • Unsweetened Vanilla Almond Milk
  • Quest Bars (I will still always swear by these – best natural protein bar, less than 1 gram of sugar, and hella tasty!)
  • Siggi’s Full Fat Plain Yogurt (for snackin’ or a healthy yogurt parfait for dessert!)
  • Low Sodium Teriyaki Sauce
  • Hail Merry Chocolate Chip Coconut Macaron bites (made with coconut oil!)

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Enjoy and happy food shopping!!

A Peek at my Grocery List

A Peek at my Grocery List

Curious as to what my typical grocery list looks like? Here’s what a usual shopping trip for me on a Sunday afternoon would normally look like:

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– Fage Plain Greek Yogurt
– Fresh Blueberries
– Fresh Strawberries
– A large bag of spinach or kale
– Tuna (in water) cans
– A large bag of apples
– Carrots
– Hummus
– Bananas
– Beets
– Rainbow Salad Combo
– Fresh peppers or cherry tomatoes (my fresh veggies will vary a bit depending on what my salad looks like for the week)
– Avocados
– Lemons
– Unsweetened Vanilla Almond Milk
– Sweet Potatoes
– Boom Chicka Pop Popcorn

*Not featured on this…but DEFINITELY staples.

Frozen Items:

  • Acai Berries
  • Frozen Fruit (mango & berry combo)
  • Frozen Stir Fry Veggie Combo
  • Frozen Shrimp
  • Frozen fish for the week (Salmon, Halibut, Tilapia)
  • Ezekiel Bread (original)
  • Arctic Zero
  • Yasso Frozen Yogurt Bars

Dry Foods:

  • Quest Bars
  • Oats
  • Large bag of Almonds
  • Large bag of Goji Berries
  • Chocolate or Vanilla Protein Powder
  • Coconut Oil
  • Cinnamon Puffins Cereal
  • Chia Seeds / Flax Seeds
  • Brown Rice or Quinoa
  • Quinoa Pasta
  • Honey
  • Almond Butter
Looks of the Week

Looks of the Week

Hey Everyone! As you most of you may have noticed, whether through Instagram or my blog, I’ve started posting my outfits of the day for you all to see! I know at least for myself, I often struggle with what I want to wear to work in the morning. I can spend anywhere from 2 minutes to 20 minutes picking out an outfit in the AM.

Now, I know what some of you are thinking, “Why don’t you choose an outfit the night before to save time?” Trust me, it’s not like I haven’t tried this once before! Yes, this is great, it saves you some time and maybe you’re brain is feeling creative at 9:30/10PM at night. That is fabulous if this works for you, however this just does not work the same for me! I used to pick out my outfits the night before, but more recently I’ve picked my entire outfit out in the morning solely because more often than none, my mood does a total 360 from the night before.

So, I may have been inspired to wear some retro preppy outfit at 10 last night, but wake up that morning feeling office chic. Now, tell me, if you’re in the mood for pizza earlier in the day, yet decide on your drive home you want sushi, you are 100% going to get sushi. I can’t think of anything worse than eating something when your craving something entirely different. So, case in point my friends, you have to go with your cravings! Whether it’s that boyfriend blazer you need to sport or the Italian meatballs you need devour, don’t go unhappy! With that, I welcome you to my closet….

Monday:
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High Waisted Black Skinnies: Urban Outfitters
Jean Button up Collared Top: TopShop
Hot pink and white Polka Dot Sweater: Forever 21
“Love Me” Beige Loafers: Forever 21
Light Pink/Beige Bobble Necklace: Nordstrom BP
Bracelets: Kate Spade

Tuesday:
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High Waisted Black Skinnies: Urban Outfitters
Flowy White Top: Free People
Black cut out Flats: Urban Outfitters
Chunky Blue and White Necklace: Francescas Collections

Wednesday:
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Teal Blouse with white bow: Forever 21
Brown “leather” high waisted skirt: Forever 21
Nude kitten heels: Michael Kors
Brown sweater: Nordstrom BP

Thursday:
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Black Velvet Skirt: Urban Outfitters
Off white collared Blouse: Forever 21
Grey V-neck Sweater: Banana Republic
Black lace up wedges: Toms
Chunky black and gold chain necklace: Forever 21
Bracelets: Kate Spade
Watch: Skagen

Friday >>> JAMMIEZ!! Worked from home : )

Saturday Night Out {oh and my BF in his suppa trendy bowtie (courtesy of moiii) and velvet blazer}:
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Crop/high neck pink and white top: Found at 344 (Brand:Nameless Jacquard)
High waisted black leather skirt with crochet detailing: Found at 344 (Brand:English Rose)
Black heels: Urban Outfitters
Diamond Earrings: Bobbles and Lace
Metallic Clutch: Francescas Collections

How to Walk Around Whole Foods Like a Million Bucks

How to Walk Around Whole Foods Like a Million Bucks

Yes, I’m completely serious with the title. How many times do you walk into Whole Foods, feeling like a million bucks, yet end up leaving in shock, 300 dollars in debt? You enter the store and the beautiful aroma of food over takes your senses. Then instantly you find yourself trying every tester throughout the store. (For future reference, the cheese section ALWAYS has cheese AND pita crackers to try, there’s normally always some pirates booty throughout the store, and you may even get to dip some blue corn tortilla chips into some tasty salsa…and if you’re really lucky, you may even get offered a free slice of vegan pizza!) Next you find yourself in the self-serve nut aisle and are instantly glued to the “make your own almond butter machine” and obviously…you make your own (just to try out of course). Sooner or later, you wonder over to the snack aisle and tell yourself that because it’s being sold at Whole Food’s it MUST be healthy, right? Yes, that is what my sister said when she bought herself; “Organic” Hazelnut spread (aka nutella), chocolate covered pretzel balls, a bag full of salty peanuts and chocolate trail mix, a bag of Pretzel Thins, AND a bag of Stacy’s Pita Chips. Sure these things aren’t all unhealthy; they’re actually great for snacking on in moderation! But, do you see what she did there? One aisle in and 6 snack purchases later, she’s probably already topping $35 plus dollars! She fell into the trap!
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Lastly, you make your way over to the “already prepared section” and once again, your eyes are drawn to the pizza, the homemade sandwiches, the pasta options, the salad bad, the sushi bar, and…the bakery! At this point, you’re motto is basically; “screw it, I’ve already purchased all of this, I’m now hungry and it’s almost dinner so let me buy one of everything”. Yep, been there, done that.

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I will admit, I clearly go to Whole Foods a lot and absolutely LOVE it (it’s like a healthy food lovers version of Disney World…seriously though), but let me tell you, my final grocery shopping price tends to go down every time I go! How do I manage to do this? Well, it’s certainly not without practice! I was the EXACT same person as above. I literally went into the store feeling super cool, super healthy, and even tried to pretend like I had an endless budget that could afford all of the specialty items. HA, what a lie! I ended up leaving the first time, while food shopping for my college dorm room kitchen, spending well over $200! I don’t know about you, but that certainly was not in my college budget! Slowly but surely, overtime I’ve developed an understanding of Whole Food’s and where they “trick you”. I’ve learned to go in with a plan and leave spending less than planned.
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It all comes with having an understanding of how to manipulate the store. With that, I’ll provide to you my BIG tips that help me come out on top! ☺

1.)Go to Whole Food’s every 2 weeks, with a LIST and stick to it. Personally, I plan out my meals (for the most part) for the upcoming two weeks. I normally go food shopping EVERY 2 WEEKS and will plan all my meals for those 14 days (roughly). I write down everything I’ll need and pretty much stick to that 98% of the time. First off, you can easily purchase food every other week. It does not need to be every week and if you’re currently doing that, STOP right now, I can guarantee you’re probably spending far more than needed! Secondly, having a list keeps you prepared and keeps your head in the game. Keep your eyes on the prize (or in this case, the LIST)!

2.)Always go for the Whole Food’s, 365, or whatever the cheapest brand there is being offered. If you’re purchasing something such as soy sauce for example. There tends me a number of different brands, all ranging in crazy prices. More often than not, the cheapest brand offered will be something like 365. Now, go ahead and look at the nutritional information and ingredients. Shocked? They’re pretty much IDENTICAL with maybe a few numbers off by the slightest amount. Now, reconsider purchasing the priciest brand and go for the cheapest. You will not be poisoned, I promise.

3.)Meat…can get EXPENSIVE. First of all, if I buy from over the counter, I’m planning a “special” meal. I try to buy in bulk, in the freezer section, but even that can get expensive. Look for any deals, check the oz/$ in the different packages. This will make a huge difference. Also, this is a bit of an obvious one, but check your freezer before leaving to the store! You’d be surprised the meat you’ll find buried away in there ☺

4.)When you arrive to the store, look for coupons and store deals! They’re always happening, so take advantage of them!

5.)Fruit and Veggies – when it comes to these, I tend to buy whatever looks the best and ripest to me! First of all, you don’t need to buy EVERYTHING organic. The prices are higher and you’re ultimately ripping yourself off. Secondly, don’t buy the already cut fruit in the containers. They charge extra for the actual maintenance of doing that, so buy your own fruit and spend 5 minutes of your day cutting it up yourself ☺ Lastly, check the expiration dates on things like lettuce and anything else in containers…sometimes they don’t always put the most recent out in front!

6.)Almond Butter and Nuts – Again don’t buy the pre-packaged, choose your nuts from the self-serve aisle AND you can even grind up your own, all natural almond butter for a much cheaper cost than the $10+ almond butters.

7.)Don’t go crazy with all of the exciting new healthy snacks! I repeat, don’t buy EVERY snack just because it’s healthy and you’ve been dying to try ranch flavored kale chips! I’ve been a victim of this and I ended up spending more than needed and ate everything in the span of 2 sittings since the packaging usually had like 2 servings per item. Pick 2 or 3 snacks such as granola, Wasa crackers, hummus, carrots, a large bag of pretzels, etc. and stick with it. AND enjoy the free snacks they share around the store to taste instead of buying them!

8.)Don’t go on a Sunday/Monday/Friday – WAY to overwhelming and often times a lot of the favorite foods or “cheaper” foods are out of stock because everyone’s running in to get the hot items!

9.)My last suggestion is DO NOT go hungry. This will lead to bad things. I can’t even tell you the kinds of things I buy after going on an empty stomach….

10.)Enjoy your trip, try new things, bring a list, and keep a healthy budget in mind ☺

Yummy Recipes for Baked Spaghetti Squash “Pasta” and Overnight Oats

Hey Everyone!

So I’m pretty excited because I’m finally beginning to branch out and escape from my comfort zone. As the saying goes, “life begins at the end of your comfort zone”. Okay, so this may be a little ‘deep’ for referring to something so simple as a recipe or two. But hey, everyone’s gotta start somewhere…right!?
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As I was saying, I feel like my everyday meals pretty much revolve around the same old foods I’ve become familiar with and come to trust. However, lately I’ve been getting pretty bored (STILL love them, just need a change!) with quinoa, plain oatmeal, salads, and so on. Recently, I’ve been reading a lot of great things about spaghetti squash and it’s benefits and great taste! I had to try it to really believe it and boyyyy I can see what all the rave about this amazing fruit is! This FRUIT (yes, it is surprisingly NOT a vegetable!) is the perfect substitute for pasta. Now, don’t get me wrong, being a runner, I absolutely LOVE my pasta. I mean, come on, I grew up spending at least two dinners a week feasting over endless amounts of food at my field hockey and track team pasta parties. However, pasta is not necessarily a dish you want to eat every night as it is relatively high in carbs and calories. Believe it or not, as I was chowing down my baked
“pasta” spaghetti squash last night, I literally forgot for a sec that I wasn’t consuming 600 calories worth of pasta.

Recipe for my Baked Spaghetti Squash “Pasta” Dish:

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~1 Whole Spaghetti Squash (found this by the Potatoes in Whole Foods!)
~1 small can of 365 organic tomato sauce
~3 Tablespoons approx. of sliced yellow onion
~1 Garlic clove finally chopped
~3 Tablespoons of freshly shredded Skim Mozzarella Cheese
~1/2 Tablespoon of White Cooking Wine
~Spices (Basil, Italian Seasoning, Crushed Red Pepper, Pepper, & Salt) add for taste
~1/2 cup of chopped mushrooms
~1 cup of Zucchini
~1 Cup of Spinach

So, I found it was easiest to cut my spaghetti squash in half and then place both halves in the microwave for about 4-6 minutes. Similar to potatoes, they’re quite tough to slice, so I basically cooked the majority of it in the microwave, then took it out, scooped out the seedy middle part. Once the seeds are scooped out, I used a fork and basically just began peeling out the “spaghetti” looking insides of the squash. I then placed all of this on a lightly sprayed Olive Oil tin try to place in the oven.

Separately, I used about 2 tablespoons of extra virgin olive oil on a small sauté pan and added my garlic, then the onion…after about 2-3 minutes, I added this to the tomato sauce in a separate small pot. I added the rest of my spices and the wine to the sauce and let that sit on low heat for a bit.

In the same sauté pan, I added a little olive oil and then sautéed the rest of the veggies. Meanwhile, I used a little more than half my sauce and layered the spaghetti squash in it. I then added the mozzarella cheese and put it in the oven on about 350 degrees. I let this bake while the cheese melted. Make sure to keep an eye on this and then take it out after about 5-10 mins. Throw the veggies on the side and enjoy your “baked pasta”! 🙂

Recipe for my Overnight Oats:
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~1/2 cup of rolled oats
~2 Tablespoons of Chia seeds
~1/2 cup of unsweetened vanilla almond milk
~1 whole banana sliced
~A dash of Vanilla Extract
~1/2 scoop of 365 vanilla whey protein
~1/2 cup of water
~Dash of Cinnamon
~1 large spoonful of plain chobani greek yogurt

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Mix this all together and then close tightly in some type of jar or container (I used my magic bullet cup). Let this sit overnight and then in the morning, heat up for about 2-3 minutes (make sure to mix it around after 1 min) and then top it off with whatever you’d like! I added some Cinnamon Raison Ezekiel Granola and Unsweetened Coconut Flakes! Enjoy 🙂 It’s quite filling!!

So people, my tip for you is if you find a recipe that sounds intriguing, give it a try…because you can’t shoot it until you try it! Step out of your comfort zone and you may just find a new found love for some new exotic fruit or fish out there! Who knows!?

Greek Yogurt Overload

Ooh the uses of greek yogurt! Specifically with my favorite being the one and only chobani 🙂 Anyway, I have two scrumptious recipes here to share with you all using greek yogurt as the primary base for the meal!

Pineapple Curry Cream Sauce:
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The first meal is actually meal numero uno of our spring break vacation on Virgin Gorda. After a long day of travels this meal certainly hit the spot and was quite simple to put together!

Ingredients you’ll need:
~Chicken Breast (1 per person)
~We used 1 cup of Chobani PLAIN Greek Yogurt
~1 can of Pineapple or fresh pineapple would be great too!
~Curry
~1-2 tablespoons of Lime Juice
~1 Garlic Clove
~1-2 tablespoons of Extra Virgin Olive Oil
~Salt and Pepper as your desire

In a blender, mix all ingredients together until thick, smooth, and creamy. If needed, we found that we had to add a little more curry, lime juice, & salt, but taste it and add accordingly! Next, in a small sauce pan, heat it up on low/medium heat and then toss over oven baked chicken. Enjoy!

Curry Chicken Salad:
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So, I decided to do a little meal prep for the week and make my own version of the ‘Chicken Salad’. I figured this would last me an entire week’s worth of lunches and I can toss over spinach & form a salad or place it a whole wheat wrap. Either way is just delightful!

Ingredients you’ll need: (will last almost a full week)
~2 Large Chicken Breasts
~1 Cup plain greek yogurt
~1 tablespoon of Curry (add more if desired)
~Dash of Salt & Pepper
~1 1/2 Macintosh Apples thinly sliced
~3-5 Small Celery Sticks thinly sliced
~Just under 1/4 cup of yellow onion finely sliced
~Freshly squeezed lemon
~1 tablespoon of apple cider vinegar
~A dash of Cinnamon

Place the two chicken breasts in the oven on 350 degrees and take out as soon as you no pink (approx. 10-15 mins). Mix all ingredients together in a large bowl and store in the fridge. Hope you enjoy this fantastic lunch!

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Lastly, below is a snippet of my grocery list and above is just SOME of my large and MUCH needed grocery haul from today at Whole Foods. Is it me or does everyone else find themselves spending an hour or more in that store?? I literally have to stop myself from taking every new healthy snack food off the shelf and I must stay away from the cheese section…those brie cheeses…mmmm!
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I formed this list on the new ‘Whole Foods’ iphone app I downloaded and then I sent it to my email and just whipped that out at my phone!
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A Look at some Clean Eats by YOURS TRULY!

I’ve been kind of out of the loop these past few days, catching up on sleep and what not, so apologies for the non existent posts lately! As I’m sure many of you already know, sleep is THE most important! If your sleep is off, I can guarantee your fitness AND your diet will suffer in exchange. For me, catching up on sleep was my number one priority these past few days and I finally feel like I’m back on track! Anyway…I’m SUPER excited because spring break is just a few days away and I’m counting down the days until i’ll be sipping out of a coconut and laying on a private beach (okay, maybe not THAT picturesque but a girl can dreaaaam). Between classes, practice, and work recently, Virgin Gorda is certainly getting me through the week 🙂

Anyhow I’ve posted some of my ‘clean’ dishes from the past week and hopefully I can get by the next few days on what’s left in my fridge!!

Dinner:

Almond Coconut Crusted Chicken w/ Quinoa & Veggies
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This here was an experimental dish I tried and ended up LOVING IT.
~Preheat oven to 350 degrees, coat chicken in Coconut Oil. Crush 5-6 almonds and use about 1-2 tablespoons of Unsweetened Coconut Flakes — Spread this on both sides of the chicken.
~Prep 1/4 cup of dry Tri-Colored Quinoa, Steam a side of Spinach, & Slice 1/2 Avocado
~Watch your chicken to assure the coating doesn’t burn, after 10-12 mins, slice through the chicken and check that there’s no pink!
~Throw any extra toppings from the chicken on top of the spinach & squeeze fresh lime over the dish. ENJOY!

Dinner on-the-go: Easy & Quick Quinoa, Chicken, and Veggies
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So this is really quite simple, quick, and easy to prepare! I had a late shift at work, so I prepped myself this dish the night before. Still tasted great cold!
~Prep 1/4 cup of dry Quinoa
~Bake Chicken in E.V.O.O. — cook in oven on 10-12 mins for 350 degrees
~Sautee 1/2 fresh red pepper, brussel sprouts, spinach, & onion
~Top this off with spices (crushed red pepper, salt & pepper)
~Had a Apple Pie flavored Larabad for dessert! YUM!

Lunch Options:

Salad GALORE! I loveeee salads 🙂
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~Spinach
~Red Kidney Beans
~Cucumber
~Reduced Fat Feta Cheese
~Avocado
~Chickpeas
~Walnuts & Craisins
~Used fresh lemon, Apple Cider Vinegar, & a dash of olive oil
~Had an Orange and an Apple on the side

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Similar to the above salad, but used turkey breast (instead of beans & chickpeas) for protein! Had an orange on the side as well.

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~Spinach, Arugala mixed greens
~Sliced Macintosh Apple
~Avocado
~Almonds
~Blueberries
~Gorgonzola Cheese
~Used fresh lemon, Apple Cider Vinegar, & a dash of Olive Oil for the dressing
~Had Apple Cinnamon Chobani on the side for a snack!

Breakfast:

Bowl of Delicious Oatmeal
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Used 1/2 cup of dry oats with 1 cup of water. Added in 1 1/2 tablespoons of PB2 powder, 1 Whole banana, and some cinnamon. Put that in the microwave for 2 minutes, then topped with strawberries, blueberries, & a dash of cinnamon!

A ‘Little Bit of Everything’ Smoothie
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~Used Overnight Soaked Chia Seeds (the night before, used 2 tablespoons of chia seeds, mixed with 1/2 cup of unsweetened vanilla almond milk and let it sit over night)
~1 whole banana
~Blueberries
~Handful of frozen spinach
~1/5 an Avocado
~1/2 scoop of Vanilla Whey protein
~A dash of Cinnamon
~Blend together and enjoy the deliciousness!

Tropical Smoothie
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~Sliced 1/2 a Navel Orange
~Sliced in small pieces 1/2 a Macintosh Apple
~1 Whole banana
~A handful of frozen strawberries
~Freshly squeezed lemon & lime
~1/2 filled with Orange VitaCoco Water, 1/2 w/ water

It was so yummy and definitely the kick I needed to wake up this morning! Also, *mentally preparing* myself for spring break and tropical weather with this fruity smoothie of mine 😉

Eat, Run, and Everything in Between Pinterest Board

2 Weeks of Spring (break) Cleaning

As much as you hate to admit it, we all love spring cleaning. It’s not necessarily the “cleaning” part we all enjoy per say…but it’s the overall fact that spring is undoubtedly in the air! What’s not to love about that?? Knowing that winter is coming to an end, the snow is slowly (but surely) melting alway, and you can finally break out those new spring shorts purchases. I’m pretty sure ALMOST everyone is with me on the same page here that we’re getting just a little sick of this bizarre winter weather that mother nature keeps throwing our way. So, as part of our pre-mature spring cleaning, I figured I would get a head start by focusing on my personal needs first.
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One of the most important and helpful things I’ve learned during my high school and college years of track & field is to set reasonable and obtainable goals for yourself. So, I decided as far as nutrition goes, I’d start out easy. For the next 2 weeks, leading up to a warm get away for spring break, I’m keeping it simple and attempting to maintain a 90% CLEAN diet (hence the title, “spring (break) cleaning”) LOL throwing a pun in there! But in all seriousness, I know this may sound easy to some people, but this is coming from a girl whose got a major sweet tooth. This is why I’m keeping it at 90% clean. The reason I’m doing this goes back to my original point, setting REASONABLE and OBTAINABLE goals. The worst thing to do is set a goal that you don’t achieve. It will only hurt your confidence in the long run and most likely set you back even further from where you began. Start out with a simple and achievable plan, complete it successfully, and then from there, set your goal standards just a bit higher. Baby steps people, BABY STEPS!! Your patience will pay off in the end and your body will thank you in the long run. : )

So just off the top of my head…while picturing my refrigerator, freezer, and pantry cabinet from my desk area, I’ve created a list of “clean” food and then some exceptions for the extra 10% ; ) Keep in mind, this is a rough idea and just the food I enjoy most (there’s obviously many other options out there for people who are looking to eat clean!)…I probably forgot something, but just trying to give you all an idea of what I consider acceptable! Basically, just try to avoid anything processed (aka high, fake sugars, things in cans and wrappers with a never-ending shelf life!)!

Protein!
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~Salmon
~Tilapia
~Tuna
~Chicken
~Ground Turkey meat
~NUTS (almonds & cashews are my fave!)
~Beans (garbanzo, black, white, lima, & kidney beans)
~Turkey deli meat
~Eggs of course!
~Shrimp

‘Other’ Protein Sources:
PB2-C2
~Protein powder (vanilla whey protein)
~PB2
(powdered peanut butter — only 3 ingredients & no artificial flavoring!)
~Luna Protein Bars
(especially since I receive 2 LARGE boxes for valentines day!)
~Cliff bars

Carbs!
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~Quinoa
~Whole Wheat Pasta
~Brown rice
~Whole wheat/flax seed wraps
~Whole Wheat/grain sandwich bread
~Instant Oats (quaker oatmeal)
~Sweet Potatoes

Fruits & Veggies!
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~Oranges
~Apples
~Bananas
~Frozen berries, mango, etc.
~Avocados
~Spinach
~Zucchini
~Cucumber
~Carrots
~Lemons & Limes
~Brussel Sprouts
~Tomatoes
~Blueberries/Strawberries

Dairy!
chobani yogurt

~Greek Yogurt (chobani)
~Unsweetened Vanilla Almond Milk
~or Skim milk!
~Feta Cheese
~or others include mozzarella & gorgonzola

Others include…
~Extra Virgin Olive Oil
~Coconut Oil
~Soy Sauce (lite, low sodium)
~Apple Cider Vinegar
~Balsamic Vinegar

~Spices (Cinnamon*)
~Chia Seeds
~Flax Seeds
~Unsweetened Coconut Flakes
~Honey/agave nectar (small portions)

~Vita Coco Water
~Hummus
~Lara Bars (only from 3-5 natural ingredients as it is a nut & fruit based bar)
~Coffee

So…that pretty much covers all elements of my kitchen and the other things I may purchase over time…gonna leave the other 10% to some dark chocolate cravings (and the luna protein bars that may have some artificial sugars in there…) OR for any upcoming dinner outings. Anyways, I won’t try and take advantage of the extra 10% BUT won’t beat myself up if I do eat something not on the list.
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Hope this helps wit your spring (break) cleaning!

Post Valentines Day Meals

Okay so if you don’t already know me, I tend to get pretty into holidays…Valentine’s day being one of them. Since we’re being honest here, I also have a sick obsession with the color pink. Judge me all you want…but it’s the TRUTH. Anyways, for this Valentines Day I decided to prepare a surprise, 3-course, Valentine’s Day meal. On a side not…unfortunately, Valentines Day decided to fall on the day before our Championship meet for indoor track and field…so there could be no red wine involved to accompany my fine dining styled meal! However, I still indulged a bit in dark chocolate and certainly splurged on some delicious meals.

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To begin, I prepped an appetizer of Warmed Gorgonzola & Walnuts over a Mixed Salad(serves 2)…
~mixed greens
~toasted, crumbled gorgonzola cheese (place in over on about 250 degrees for about 3-6 mins — once you see a few pieces start melting, pull it out and throw it on top of your salad!)
~glazed walnuts
~craisins
~1/2 avocado
~1/4 cup of chopped sweet onion
~Apple Cider Vinegar/Olive Oil/Balsamic (just add about 1/2 tablespoon of each)
–> Ok, this salad was hands down, one of the BEST I’ve made…the toasted gorgonzola def did the job!
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Next, in the above image, I made a Ground Turkey based Bolognese on top of Whole Wheat Rigatoni…
In a sauce pan I added some extra virgin olive oil and sautéed :
~minced garlic
~almost 1 full, finely chopped Sweet Onion
~1 container of chopped cherry tomatoes

–> after about 10 minutes of that, I moved onto another sauce pan of Extra Virgin Olive Oil, where I sautéed…
~ 1 LB of 99% Lean Ground Turkey meat (for about 10 mins, or until the last pink part turns a light brown…you want to make sure you don’t over cook it!)

–> Once the meat was cooked, I added it back to the other saucepan, along with…
~2 cans of diced tomatoes (I would suggest adding tomato paste to thicken it more, I just didn’t have any in my pantry!)
~1 to-go pack of Chobani Plain Greek yogurt (again to thicken it)
~fresh basil & oregano
~Extra spices (crushed red pepper, black pepper, salt)

–> Make sure you start the pasta once you’ve added all the mixtures. Let the sauce sit, covered, on low heat for about 30 mins! Enjoy!
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Finally, the prettiest and tastiest part of the 3-course meal…DESSERT!

So what would Valentine’s day be without CHOCOLATE of course??
The lovely parfait included layers of:
~Greek Vanilla Yogurt (Chobani)
~Sliced Strawberries
~Blueberries
~Almonds
~Semi-Sweet Dark Chocolate Chunks
~Cinnamon
~Drizzled in Honey

Hope you all had a wonderful Valentines Day! Also, I’ll be competing tonight in NYC and won’t be home any time this weekend…so look out for a new post on Monday! And be sure to check out my instagram account @Eatrunandallinbetween for daily postings!
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“the only thing I like better than talking about food, is eating.”

And yet another post on some of the deliciousness from this past week! I’ve included all recipes and pictures as well! Enjoy and let me know what you think! ALSO, if you haven’t already and you are on instagram, start following my account at @Eatrunandallinbetween !! And…if you have an iPhone, but have not installed the instagram app…DO IT, you won’t regret it! That way you’ll get a constant day-to-day update of all my yummy foods! : ) One last thing…keep a look out for my next post on the Valentines Day dish I’ll be cooking for my boyfriend tomorrow night. I would have posted the recipe here…but it’s a surprise!

Here are some nutritious Breakfast options…
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In a bowl, MIX together:
~1/4 cup Unsweetened Vanilla Almond Milk
~2 Egg Whites
~1 scoop of 365 Vanilla Whey Protein
~About 1 teaspoon of baking soda
~1 mashed Banana
~Dash of Cinnamon
~Sprinkle Unsweetened Shredded Coconut and Blueberries on top!
~Cooked like a normal pancake (I used Coconut Oil to cook it!)
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For the image below…I used the same recipe as above…BUT added in 1 tablespoon of PB2 Powder and 1/2 tablespoon of some Cocoa! So delish this time and threw in some valentine day spirit ; )

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Made my usual bowl of oatmeal below here…However this time I pulled out some frozen banana I had in the freezer and melted it in the microwave. It ended up being a great thickener in the oatmeal and tasted awesome! I also added some PB2 powder to this bowl as well.
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Just a simple plate of 3 eggs whites with some spinach in the middle! And of course a good old cup of coffee! Hits the spot. IMG_1183
So in the image above, I made a summery tropical flavored smoothie. Made me feel like I was on the islands! I added some frozen mango, strawberries, and peaches. Then I filled half the magic bullet with some Vita Coco (Peach and Mango flavored) Coconut Water, and the rest I filled with water. Finally, topped it off with some chia seeds!

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<–This here is my FAVORITE Lean Green Smoothie Machine. Haha Ok lame. BUT, it's soooo good, I can't stop! I added my usual: Unsweetened Vanilla Almond Milk, Frozen Spinach, 1 whole banana, 1 scoop of Vanilla Whey Protein, 1 tablespoon of Chia Seeds, 1 tablespoon of PB2 Powder and Blend it!

And for Lunch….I usually switch it up between the wrap or salad everyday with a snack or two on the side!
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In the above image, I was out of Turkey Meat, So instead I made an Egg White omelette and threw it in the Whole Wheat, Flax Seed wrap from Trader Joe’s. I topped it off with some 3-layer hummus, avocado, feta cheese, and spinach!
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Here I had an early, 8am class, so I prepped my salad the night before! My salad included…
~Spinach
~Almonds
~1/2 Avocado
~Deli Oven Roasted Turkey Meat
~Blueberries
~Reduced Fat Feta Cheese
~Chia Seeds
~Apple Cider Vinegar and Fresh Lemon for the dressing

Dinnnnnner TIME…!
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In the above image, I baked tilapia in Sesame Seeds to give it a nice crisp/crunchy flavor! On the side, I sautéed spinach, brussel sprouts, onions, garlic, tomatoes in some E.V.O.O & Apple Cider Vinegar. Topped this all off with avocado, feta cheese, and some spices of course!
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Alright, so here I got home pretty late and was STARVING. So I needed something fast and appetizing to full-fill my needs! I quickly sautéed some brussel sprouts (if you couldn’t tell…these are my new FAVE veggies), spinach, onions, garlic, corn, and some egg whites (for PROTEIN)! Mixed a little bit of extra virgin olive oil and some lite soy sauce in it for flavaaa. For the side dish, I made some yummy sweet potato fries!
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Okay. Fine you caught me. I did not make my OWN sushi…sadly ;( BUT, I was having a huge sushi craving all week long, so I had to plan for a sushi date night! The good news is that I still got my carbs, protein, AND, veggies in! They even had BROWN rice sushi! Can’t get much better than that. I ended up having a simple tuna roll and a Cucumber, Avocado, Asparagus roll, and then split some tuna sashimi!
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AH, the best dinner dish for last…my lovely valentine creation and first time cooking shrimp (SECOND time ever eating it in my life…)! So here, I cooked…
~1/4 cup red quinoa
And Sautéed in Extra Virgin Olive Oil…
~garlic and onion
~cherry tomatoes
~spinach
~1/4 pound of small, already cooked shrimp
Topped this off with…
~Fresh Basil and Oregano
~Reduced Fat Feta Cheese

Lastly…we can’t forget Snacks and Desserts…THE BEST PART OF COURSE…

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<– This here was BOMB. I was craving ice cream so I made my own, healthy version! In my magic bullet I blended together…
~1 1/2 frozen bananas
~2 tablespoons of PB2 Powder
~1/4 cup of Unsweetened Vanilla Almond Milk
Topped it off with dark chocolate bites and cinnamon!
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Above, I finally made some Vanilla Chia Seed Pudding! Here I blended in a small mug…
~1 cup of unsweetened vanilla almond milk
~1 teaspoon of vanilla extract
~dash of cinnamon
~3 tablespoons of chia seeds
~1 1/2 tablespoons of unsweetened, shredded coconut flakes
Put this in the fridge over night, and indulged the next afternoon in it for snack! Check out my blog on chia seeds to learn about the great benefits!
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Here’s a peek into my cart from my recent food shopping trip. Lots of Color! Pretty much got my usual (refer to my food shopping list for an idea of what I shop for)! However, I did get a few new snacks that I am about to RAVE about.
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Alright so above I have regular pretzel crisps (last time I had the cinnamon flavor!), with a side of some spinach & artichoke hummus, as well as my favorite and NEW Chobani Bite! As you already know, I love my hummus and I LOVE this flavor by Sabra. As for the Chobani Bite, I got the coffee flavor with dark chocolate bits. For a little 100 calorie pack these things sure do hit the spot if you have constant sweet cravings like myself! They have other flavors to…try it out and let me know what you think!
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And, FINALLY…my new favorite bar…LARABAR! This one was the cashew cookie flavor but my god these things are GREAT and taste like a dessert! I also bought Chocolate chip cookie and Apple Pie flavor. These bars are super nutritious as they only use unsweetened fruits, nuts, spices, dairy, and soy free chocolate! They also provide a great source of fiber and protein. Lastly, if you look at their ‘cherry pie’ flavor, they only use THREE ingredients: almonds, dates, and unsweetened cherries…you certainly can’t beat that in a bar! Try em out!

Have a fantastic Valentines Day Everyone! <3 <3 <3

Forever Young: powerful super-foods your diet shouldn’t be missing out on…

So while my teammate Jackie and I were running the other day…we started to have a slight epiphany. As lame as this sounds, we realized our skin may not maintain it’s youthful look forever if we continue to treat it as we do on a daily basis. I don’t know about you, but my daily routine usually consists of me washing my face with my Clean&Clear Morning Burst face wash containing bits of lemon, papaya, and caffeine in the morning and once at night. I then moisturize with a simple face lotion by Neutrogena. This is all well and good, but it certainly is not enough if I want to avoid aging and wrinkles as much as possible, all the while fighting off blemishes that come as part of the harsh winter conditions. Not only does the winter typically make my face behave in odd ways, breaking out on random occasions or drying out to the point where I feel like I have botox…but our daily runs expose our faces to the strong whipping of the wind (during the winter), or dirty sweat dripping down our face in the warmer seasons. This only further dries out our skin and creates a clearly visible wind burn causing unwanted redness from our cheeks to nose to chin and so on.

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My first thought was to go one obvious route. This would include spending 2 months worth of paychecks (from the occasionally rare hours I get from work) on “natural” and “organic” products from Sephora that claim to be the “number one skin remedy” out there. OR, I could choose to follow another route which would a) not empty out my wallet, b) would 100% be all natural and organic, and c) I would not only be benefitting my skin, but also my diet! So, recently, I did a bit of internet research and found some awesome, super-foods which contain nutrients and vitamins that are key to maintaining a youthful look for as long as possible…and let’s be honest, who would not want that…?

Below is a list of all the foods I’d recommend based on my research, with a simple reasoning and result of each individual food…

If you want to prevent the risk of skin cancer and harsh sun damage, eat this…

1.) Watermelon: Contains large amounts of lycopene → reduces skin damage and redness which is caused by over exposure of the sun; prevents wrinkles and lowers skin cancer risks.
Watermelon
2.) Canned Tuna: Contains selenium → helps with skin elasticity, therefor keeping the skin smooth and firm…can also can help protect against the sun.
3.) Sunflower seeds, sunflower oil: Contains Vitamin E → protects top skin layers from the sun, is high in essential fatty acids for dried out skin areas.
4.) Spinach: Protects against skin cancer → spinach helps maintain and repair DNA reducing cancer cell growth.
5.) Tomatoes: Contains lycopene → prevents sun damage (most beneficial when heated up and eaten cooked).
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6.) Dark Chocolate. Cocoa: Strong in antioxidants → reduces roughness of skin and protects sun damage, hydrates and firms skins – improves luminosity

If you want to reduce and calm skin’s redness, inflammation, even out complexion, and blemishes, eat this…

1.) Flaxseeds, Chia Seeds, Walnuts, almonds: High in Omega-3 fatty acids → fights wrinkles, erases dark spots, hydrates the skin, reduces redness, produces collagen to improve skin elasticity, the nuts especially contain Vitamin E (strong sun blocker)
Nuts
2.) Kidney Beans → gets ride of zits! High in zinc content (correlation between low zinc levels and the combination of blemishes), zinc is great for healing
3.) Soy beans, Soy milk, Edamame beans → Contains minerals and proteins that have been shown to help even out skin complexion
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4.) Green tea: Contains antioxidants which help to reduce unwanted redness on the skin/face area, anti-inflammatory and anti-cancer properties.
5.) Water with Lemon

If you want to reduce wrinkles or reduce pre-mature aging, eat this…

1.) Broccoli: Is loaded with 65% of your daily vitamin C → improves wrinkles and sagging in the skin by absorbing the free radicals and removing the DNA damage they create, also a sun-protectant.
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2.) Watermelon
3.) Canned Tuna
4.) Carrots, Oranges: These lovely, orange superfoods are great for the skin, containing Vitamin A and vitamin C → prevents overproduction of cells in outer skin layers → good for the eyes and clearing breakouts; vitamin c decreases the rate of skin aging by firming the skin.
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5.) Oatmeal: Contains lots of vitamins and keeps blood sugar levels stable (because it takes long to break down this complex carb), stable blood sugar levels help to keep hormones constant, therefore lessening the likely hood of wrinkles, keeping your skin youthful (hence why people often try natural home remedies including oatmeal face masks).
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6.) Greek Yogurt: Prevents wrinkles → the large amount of protein helps skin to firm and calm irritation or dryness
7.) Sweet potatoes: Contains Vitamin C → reduces wrinkles through production of collagen.
8.) Flaxseeds, Chia Seeds, Walnuts, almonds

If you want to get rid of dryness or improve the skins luminosity and glow, eat this…

1.) Mangoes, papaya, & apricots: Filled with pigments called carotenoids → illuminates skin, puts color back into your face.
2.) Dark Chocolate. Cocoa
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3.) Flaxseeds, Chia Seeds, Walnuts, almonds
4.) Greek Yogurt
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5.) Sunflower seeds, sunflower oil
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6.) Safflower Oil: High in Omega-6 fatty acids; keeps cell walls hydrated → for extremely dry, flaky skin (especially those with eczema).
7.) Water with lemon: Water helps clear toxins that cause blemishes, hydrates skin and spreads nutrients and oxygen to the skin cells (dehydrated skin can lead to premature aging), the lemon contains large amounts of Vitamin-C → great skin cleanser to reduce dark spots, diminishing acne scars, keeps skin youthful looking, so many great benefits!
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Hopefully you all take advantage of these great benefits that the list of super-foods have to offer for wonderful, youthful looking skin by adding them to your next grocery list! Again, there are so many delicious recipes out there that incorporate these nutrient-rich foods, so try out some new ideas! Enjoy your YOUTHFULNESS!! ; )

Below are a list of some of the sources I used beyond my own prior knowledge:
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/best-foods-for-good-skin/?page=10
http://health.usnews.com/health-news/articles/2012/05/16/9-best-foods-for-your-skin
http://www.womenshealthmag.com/beauty/perfect-skin-diet?page=9

The Countdown to your Best Spring Break Bod yet (this goes for you guys too..)!

Hello Everyone! This post that I’m currently writing is aimed towards the majority of college students, high schoolers, or adults living in that dull, post-grad world, looking to take a break from the day-to-day routines of a stiff work life. This post is for those who are counting down the days until SPRING BREAK. Personally, I can tell you that I now have 22 days exactly until I get to escape from this frigid and depressing winter weather. My body is lacking a severe amount of vitamin-D (ok…fine, I just miss the sun), I’m tired of layering up in multiple sweaters a day, I can’t stand coming back from a run looking like I was burnt on the face (where in reality it’s just brutal wind burn). In case you couldn’t get the picture, I HATE the winter and I’m ready for the beach, sun, and some serious relaxation.
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On this note, anyone notice the increase in number of students at the gym on a daily basis or the lack of ellipticals and/or treadmills that are available when you arrive at your usual hour? Welcome to spring break preparation! Everyone is quickly working to get in shape and eat right in just a short month, in order to avoid the self-conscious feelings that we all feel as we tan, drink, and dance around in our bikinis (or trunks!) in front of half the student body. Basically, my point is that you’re not alone, I can guarantee ALMOST everyone is feeling the same pressures that the media promotes in achieving a perfect spring break bod. Honestly, I would love to be the kind of person to say who cares what other people think, but I’d be lying if I said that. However, I do feel that your goal should be to feel comfortable in your own skin NO matter what shape or size you are. A great way to begin accepting your body is to start eating right and “clean” leading up to your final departure for your spring break destination. The second step is to create a workout plan that works for you. Once you’ve established these two steps, KEEP IT UP and MAINTAIN it while you’re on spring break and THEN once you are back, stick to that plan! Summer’s right around the corner…!

I know this all sounds well and great right now, but it’s not the easiest thing to just suddenly alter your diet significantly. Creating a balanced meal plan does not mean cutting your calorie in take in half for just the month leading up to spring break. I can promise you that if you limit yourself to calories, post spring break will bite you in the ass, as you will likely devour every sweet or salty, high calorie item that you limited yourself to, leading up to spring break. My suggestion for you is to stick to a clean diet, but eat as often and as much as you normally would. This way, your giving your body the calories it needs and the important nutrients it deserves, yet you’re not starving yourself or shocking your body in a drastic way. This meal plan is important if you want to maintain this healthy lifestyle in the long run. So you may be wondering what “clean” foods are. Basically, it’s just anything that isn’t highly processed! This means consuming foods that are naturally grown or fed (land and sea animals for those who are not vegetarians) and foods made with fresh, nutrient-filled products, NO added chemicals or preservatives! I’ve reblogged a fantastic list I found of “approved” clean foods to munch on. Check it out and be creative with it. Also, check out my recipes under the ‘Food and Nutrition’ category on my blog for ideas.

List of ALL CLEAN FOODS! Check this out!

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Once you have accomplished and began to understand the key to this truly simple and life changing meal plan, your next step is to find an exercise plan that works for YOU. For me, it means running 5-10 miles a day with my team, while incorporating 2 days of lifting and HIIT training in the AM. However, this high cardio to strength training may not be for you. And that’s why it’s important to discover an exercise routine that you can A) enjoy, B) maintain (even while enjoying the sun and sand on your spring break trip), and lastly C) achieve results from. The below image is a perfect example on how your diet is THE most essential part of your day, while your exercise routine makes up (approximately) the other 30% as shown in the image.
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Like everyone else, I too understand the struggles of keeping up a daily exercise routine while balancing everything from school work to a social life to community service to work. But, there are solutions to this that allow you to even get in a 30-minute workout with the same benefit! So if you’re time’s limited, I would suggest looking into HITT (high interval intensity training) to burn calories, in the shortest amount of time. However, with this it’s important to note that this workout HURTS and I can guarantee you will not enjoy it the first time. It takes hard work and dedication, but I can assure you it will get easier over time. Running is another great option for those who have limited time in their day, as you can set your running time according to your time constraints. For those of you have more time in the day, check out your gyms fitness class schedule! It’s a great option for those who have an hour in their day, but are unsure of an exercise routine that works for them. Another option that really focuses on cutting and toning your body is an hour long strength training routine. There’s plenty of training plans throughout the internet, but if you are new with this, make sure to find a partner who is familiar with the weight room and guide you for the first few times. Lastly, if you can’t find time during the day, wake up an hour early and get moving…it will pay off!

BRING ON SPRING BREAK!
BRING ON SPRING BREAK!

Hopefully this helps you all and motivates you in time for your best spring break and beach body yet!

going HAM for instagram

HEY! So, I have some exciting news to share (at least for me it is)… Eat, Run, and Everything in Between is finally on instagram! This means more food photos from just about every meal I devour during the day, PLUS my snacks (since I obviously need to be eating every 2 hours…), inspirational/motivational quotes, and even what an average day at track practice/meets may look like! As much as I try, it’s hard to put EVERY meal up on my blog, so I figured instagram would be a fun way to share with you all what a normal day for me looks like as far as nutrition and fitness goes. Of course, i’ll still be posting regularly on my blog…this is just one other way to spread the wealth to everyone! : )
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If you’re interested, follow me @EatRunandAllinBetween on instagram and let me know what you think! Also, I figured since I’m already on here earlier in the morning than I would have liked (i can’t ever sleep!! Too much on my mind, ah!), I would share yesterday’s meals with you all, because they were on PAR might I say.
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Breakfast was a big old bowl of oatmeal with blueberries, bananas, cinnamon, agave nectar, and PB2 powder! Delicioso!

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Lunch was a super powerbowl of mixed greens and spinach, topped with avocado’s (one a day keeps the doctor away…), sliced almonds, blueberries, chicken, onion, and reduced fat feta cheese. I dressed it with just a little bit of Apple Cider Vinegar and a few squeezes of fresh lemon!
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Made dinner for my boyfriend and I, personally I think it tasted better than Chipotle’s burrito bowls…just saying! Anyways, cooked up some brown rice, while at the same time through some chicken breasts (sprayed in E.V.O.O and covered in some spices) into the over on 375. While both of those were cooking, I sautéed some yellow pepper, mushrooms, onions, garlic, spinach, brussel sprouts, and lots of corn!! Of course, this meal would not be right without some soy sauce and spicy condiments (chili powder, pepper, dash of salt and cayenne pepper!) yummmmyy!
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And let’s not forget dessert…I don’t know what it is lately but i’ve been having AWFUL sweet tooth cravings!! And, it doesn’t help that our room is always stacked with baked goods and chocolates…ahhh! Anyways, tried to subside this craving with a little spin off of the PB&J dessert I posted last time. Sliced bananas, topped with PB2 (powder mixed with water), some cinnamon, unsweetened, shredded coconut, dark chocolate chips, Ezekiel Granola (from whole food’s), a side of Trader Joe’s Greek Yogurt, and lastly drizzled in just a little bit of agave nectar! That did the job!

Anyway, look out for a post later in the day or tomorrow morning…I’m feeling up to a new challenge that I’m planning on sharing with everyone else as well!

Post superbowl and a preview of my meals for the week!

Hey Everyone! So I wanted to start off by saying…although I am a true AND loyal Patriots fan…I also go to school in Baltimore and for that reason, I feel obligated to say CONGRATS RAVENS ON THE SUPERBOWL WIN!
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If you all are like myself, you may have indulged a little more than usual in “cheat” foods yesterday and are looking to get back on track for the week. That is OKAY! It’s totally fine to indulge here and there, just make sure the next morning you’re back to a healthy diet and normal exercise routine! On that note, that also means to wake up and eat a hardy breakfast, even if you feel like you ate (or drank) more than usual yesterday for the game. A balanced breakfast and a lot of water will kick your metabolism into gear and speed up your digestive system, ultimately flushing everything out.
To follow up on last weeks post, I am posting my meal plan for this week! As mentioned before, it helps a TON to write down your plan for the week in order to try and stay on track. Again, I wrote down my meal on my iphone notes, so they’re a little scattered and messy!

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If you couldn’t tell, my meals near the end of the week become less creative due to the fact that I’ll pretty much be out of fresh produce and a few other things by that time! However, I try to make due with what I have as far as dry foods go in my pantry. For the most part, it’s nice to know that I can deal with what I have in my kitchen for a full 2 weeks before making another food shopping trip! It also helps to keep a good amount of frozen fruits & veggies in your freezer, as well as oatmeal and canned goods (like beans, soups, and sauces). Anyways, hopefully this is helpful for you and inspires to try and plan ahead! Also, if you do plan ahead and something comes up, don’t sweat it! Like I said before, one meal will not throw you off! Enjoy!!

Oh and I guess…go ravens!


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