Wheat Free Blueberry Protein Muffins!

Super quick and easy! 

Only 4 ingredients!

- 1 carton egg whites (a little over 2 cups)

- 1 cup oats

- 1 scoop of chocolate protein powder (mine is whey protein)

- 1/2 pint of blueberries

(Makes about 10 muffins)

Mix all ingredients into one mixing bowl:

Then pour (or scoop) batter into muffin tins:

I used a spoon to make sure I scooped out all the yummy oats that settled to the bottom of the bowl.

Bake in the oven at 350 for about 15 - 20 minutes. I cooked mine for 20, which I think was a little over. You can always use a toothpick to test the middle of the muffins and see where they're at.

There you have it! Super quick and easy!

These little guys are packed with protein and can be used as a quick breakfast item or a mid-day snack! 

Add different types of fruit or protein powder to try different flavors! 

Upper Body and Core Workout!

I chose to skip my Sunday Runday today since my quads and hamms are still sore from my workout on Friday! 

So, I decided to do an at home upper body and core workout!

Equipment I used: (1) 15lb dumbell

Here's the workout:

-20 push ups

-15 triceps dips on coffee table

- 20 bridge dumbell chest press (engage that core!)

- 20 dumbell bicep curls

- 20 crunches

Rest, Repeat 5 - 7 times! 

I did 7 rounds in a quick amount of time and my arms are jello!

This workout can easily be done while watching tv, before heading into work, or even at the gym! Go get that upper body burning!

Crock Pot: Ground Turkey "Gumbo"

I absolutely love my Turkey Chili recipe as one of my go-to's for weekly meal prep, but I wanted to mix it up a little this time!

Introducing...Ground Turkey "Gumbo"! 

I used my crock pot along with these main ingredients:

-1 lb lean ground turkey

- 2 bell peppers

- 5(ish) radishes

- 3 large carrots

- 3(ish) celery stalks 

- 1 can black beans (or beans of choice)

- 1 carton vegetable broth (could use chicken or beef)

- 2 cups brown rice

- salt and pepper to taste

I chopped up all my veggies and put them in my crock pot (on high) with the 1 lb of ground turkey and 1 can of black beans:

To get the cooking started I added 2 cups of the vegetable broth and the salt and pepper. I let all of this cook for a couple hours because I didn't want to over cook my rice. 

So at about the 2 hour mark I added 2 cups of brown rice along with two more cups of vegetable broth:

I let this all cook for another couple hours so that all of the broth could be soaked up by the rice.

And there's the Ground Turkey "Gumbo"! 

It's a nice alternative to the chili since it adds a little grains in there and I was glad I added the radishes for a new twist! It's fun to experiment with winter time veggies :)

Super simple and easily modified for whatever you'd like to add! 

Make it vegetarian style with more brown rice and beans!

Add tons of your favorite veggies and it's a great way to pack them into your diet!

Rainy Day Full Body Workout!

Wow! Its raining!! With California in a major drought, this is some seriously awesome rain!

But, how do I get my Sunday Runday in?!

Instead of running in the cold rain today, I did a Full Body workout in the privacy of my comfy, dry living room!

Here's the breakdown:

-20 Jumping Jacks
-20 Body Weight Squats
-20 Push ups
-20 Side Lunges (10 each side)
-20 Crunches

REPEAT 5 - 7 times!

I performed 7 rounds, with an 8th round cut in half (so just 10 of everything)...that way I got in 150 of each exercise!

All in all, this took about 20 minutes! Great way to start the day and begin prepping for Super Bowl!

Don't forget to check out my Super Bowl Fitness Game to keep the calories burning all day long!

Super Bowl Fitness Game!

Join me in a little Fun Fitness game this Super Bowl Sunday!!

Whether you reach for that second handful of chips, third scoop of baked ziti, or countless number of sweets this will be a fun way to keep burning calories all evening long!

You can modify this Fitness Game to whatever you'd like...and I encourage you to incorporate commercials as well! 

Say every beer commercial gets 10 jump squats or every fast food commercial gets 10 triceps dips on the coffee table or counter!

You can totally get creative and get your fellow Super Bowlers in on it with you!

So, let yourself indulge a little and add some fitness into your Super Bowl party this year!

I'll be doing it with my guests! 

Post a snap shot of your fitness game to my Facebook page or my Instagram: @1_fit_foodie and I'll share some of mine!

Have fun with it :) look forward to seeing some good pics!

Tahini Bites!

These Tahini Bites are perfect for a quick, healthy snack! They will fill you up and keep you fuled! And they are so simple to make!

Mine had four ingredients:

-1 jar of tahini

- milk powder (I used condensed  low fat milk for this trial)

- dark chocolate chips

- shaved coconut

I used the entire jar of tahini, 1/4 cup of the condensed milk, chocolate chips and shaved coconut as desired!

Mix all ingredients into one bowl:

You want to create the consistency of cookie dough. 

You can create ball-shaped (like cookies) or I decided to do "brownie style" by putting the mix into a flat tray:

Pop this in the freezer for about 30 minutes, and then refrigerate after that. 

Once it hardened, I cut mine into Tahini Bites:

Keep these in the fridge as a great fast, filling snack! 

I love these because they give you the feeling that you are eating straight up peanut butter and the dark chocolate adds a great crunch! 

You can vary this recipe by adding dried fruit, nuts, or plain!

For my next batch I will use the milk powder because it will help maintain better structure for the tahini. This batch will last me a while, but I will re-post when I use the powder! 

Prep these for your busy schedule or even use them as a savory dessert!

Buffalo-Style Cauliflower!

If you know me, I love me some hot wings!! Unfortunately, it's not appropriate to eat them everyday, so here's a fun way to spice up your next meal, Buffalo-Style!

Start with one head of cauliflower, chop up into desired size, and then put into an oven safe dish:

Next, drizzle with your choice of hot wing sauce:

I tried this Ashanti brand sauce and it was really yummy and vinegar based, so no fattening butter! 

I used the entire bottle:

I added a little cracked black pepper and mixed everything in together to make it nice an even. Then put it in the oven at 350:

It doesn't take too long to cook! However, it will be up to you as to how well-done you want the cauliflower to be. Mine was in for maybe 20 minutes.

While it was baking I made some zucchini "noodles" and sautéed them up with some olive oil, chili flakes, and chicken sausages:

I went super mellow on the sauce/topping for this part because I knew the wing sauce would be pretty powerful, so it's a good way to balance out flavors.

This funny little combo turned out great!

The spice and the crunch of the cauliflower make for a seemingly hearty side, but leaves you satisfied and not over stuffed and by using the zucchini for "noodles" this is a great way to pack in lots of veggies in one meal!

I had left over cauliflower so I cooked it with my eggs this morning! So good!

How do you add spice to your meals?