Green Egg White Muffins

Green Egg White Muffins

Green egg white muffins

Ingredients:
6 extra-large egg whites
1 medium zucchini
2 cups spinach
2oz fat free feta
Pepper, garlic powder

Directions:
1. Preheat oven to 350*
2. In a food processor, chop zucchini and spinach
3. Mix all ingredients together.
4. Scoop 1/4 mixture into a greased muffin pan.
5. Bake for 30 minutes or until cooked through

Serving size: 9 muffins
Calories per muffin: 28 calories

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Almond Meal Banana Protein Muffins

Banana Protein muffins

almond meal banana muffins3

Ingredients:
1/2 cup ground almond flour/meal (4oz)
1/4 cup coconut flour
2 scoops vanilla protein powder (Body Fortress)
2 bananas (the browner the better and sweeter)
4 egg whites
1/4 cup honey
1/2 cup unsweetened milk
1/2 cup unsweetened applesauce

Directions:
1. Preheat oven to 375*
2. Mix all dry ingredients together
3. Mix all wet ingredients together

almond meal banana muffins14. Combine all ingredients. In a greased muffin tin, add batter 3/4 of the way full.
5. Bake for 20 minutes or until fully cooked.

almond meal banana muffins2

Serving size: 12/13 muffins
Calories per muffin: 102

Modifications:
1. You can always remove the protein powder and make the muffins without it
2. To make Paleo- remove the almond/coconut milk and applesauce, replace with 1 tablespoon of olive oil
3. For more healthy fat use 2 whole eggs instead of the egg whites
4. For a crunch, add walnuts or even craisins/raisins

Posted in Breakfast, Protein Bars, Muffins, etc. | Tagged , , , | 1 Comment

Breakfast Loaf (on-the-go)

Breakfast Loaf

I made this amazing breakfast loaf that was so good, and my girls are eating them too, which is a huge bonus! These are perfect for an on-the-go breakfast! I am making them right now for the next few days! Yummy!

breakfast loaf1
Ingredients:
2 extra-large eggs (large will work the same)
4 extra-large egg whites (large will work the same)
1/2 cup quick oats
1/4 cup nonfat greek yogurt
2 cups spinach
1 cup broccoli
1/4 cup fat-free cheddar cheese
pepper and garlic pepper

Directions:
1. Preheat oven to 350*
2. Combine everything in a large bowl
3. Place into greased bread pan
4. Bake for 30 minutes or until fully cooked

Serving Size:
6 slices- 86 calories per slice
7 slices- 73 calories per slice
8 slices- 64 calories per slice

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7 day Clean Eating Challenge Recap

I follow many people, mostly women, that are in the fitness industry. Many that are just starting their journeys, to those established and are well-known. I have my own personal goals I want to meet this year, and one is to look and feel my best. I am not ready to share some of my other goals, but when I am ready,  you will be the first to know! 🙂

I have been “clean eating” for a good year and a half, but was pregnant during the last 6 months of that year and a half. On a side note, I gained the appropriate amount of weight, felt great, worked out 4-5 times a week and when my 2nd daughter was born, I had 8 pounds to lose! I’d say I was successful, she is healthy and I owe it to switching my diet to clean eating.

clean eating challenge

I decided to really challenge myself and set some goals for the week I did this. It was to eliminate any sugar or dessert type of foods. I stuck to boring foods with simple dinners to keep me on track.

My Plan:
1. Eat 6/7 meals every 2-3 hours
2. Drink 1 gallon of water each day
3. Workout doing HIIT and weight training
4. Stay accountable by taking pictures of all my meals and post

What I ate:
Here is a basic recap of my meals for the week:

Meal 1: egg whites, oatmeal, veggies and fruit
Meal 2: protein, veggie and complex carb
Meal 3: protein, veggie and complex carb
M4: cottage cheese and a homemade protein bar
M5: Dinner- along the lines of protein, veggie and light complex carb
M6: protein and veggie
Meal 7: (optional if I was hungry) protein bar or shake

What I changed:
1. I cut out all the snacking
2. I stopped eating processed food
3. I eliminated any sugar or dessert type of meal
4. If I was hungry, I made a conscious effort to drink a glass of water and then eat
5. A lot of gum chewing was going on

The most important things I learned were to meal prep. If you fail to plan, you plan to fail. I would meal prep when making dinner, when my girls were napping, early in the morning or late at night while watching TV. It can be done and it makes life so much easier because you do not have to think about food for a few days!

I felt and feel great, have a ton of energy, am sleeping so much better, my skin is clear and my hair has been growing so fast! I hope that you will join in on the clean eating journey to better yourselves and life!

 

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Butternut Squash + Kale Muffins

Butternut Squash + Kale Muffins (with coconut flour)

butternut and kale muffin

Ingredients:
8oz frozen butternut squash (you can use fresh, just measure out 8oz)
1 cup kale, raw and finely chopped
1/4 cup coconut flour
4 egg whites
1/3 cup unsweetened almond milk (or you can use water)
1/2 teaspoon baking powder
1 tablespoon of EVOO or coconut oil (I ran out of mine so replaced with oil)
Sea Salt, pepper and garlic seasoning to taste (or whatever spices you like)

Directions:
1. Place butternut squash in a microwave safe dish, fill with water and cook for 5 minutes
2. Put into a food processor and puree the squash
3. In another bowl mix the squash, coconut flour, eggs, water
4. Bake at 350* for 17-20 minutes. Put a fork through to make sure fully cooked
** These will not look cooked as they do not change color or texture after placing them into the muffin pan

Serving Size: 7 muffins
Calories per muffin: 64 calories

**THIS IS MY OWN OPINION AND EXPERIENCES: If you are new to eating coconut flour, the texture if completely different from cooking with wheat flours or ground oats. For me, it has been a challenge to use it and get recipes tasting right. Coconut flour is very absorbent and recipes require a lot of extra liquid. It has more of a cake like texture and my family always says “where’s the water.” You do not want to over cook them as they can turn out really dry.

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Clean Apple Crisp

Clean Apple Crisp

clean apple crisp1

Ingredients:
2 extra-large fuji apples or 4 cups chopped
1.5 ground old-fashioned oats
2 egg whites, beaten
2 tablespoons raisins
2-4 packets of Truvia (you can use less or omit)
1.5 teaspoon vanilla extract
1/4 cup unsweetened applesauce
2 teaspoon cinnamon
1 teaspoon baking soda
1/2 cup unsweetened almond milk

clean apple crisp2

Directions:
1. Cut and chop apples, place in bowl with raisins and Truvia, let sit
2. In another bowl, mix all other ingredients except the unsweetened almond milk
3. Combine apples with the mixture
4. Bake at 350* for 35 minutes
5. Take out, add almond milk, stir and put back into the own for 5 additional minutes.

clean apple crisp3

Let cool for a few minutes and serve over greek yogurt, or eat alone!

Serving Size: 9 squares
Calories per piece: 109

clean apple crisp4

Let me know what you think!!!

Posted in Breakfast, Desserts | Tagged , , | 1 Comment

50 days… and a little Double chocolate protein muffins

I am going to be 35 in 50 days. I cannot believe it. I have been blessed with an amazing husband, 2 beautiful daughters and my health. I have some personal challenges I want to achieve and my goal for some of them are by this BIG birthday!

Over the next 50 days I WILL focus on my “I will” challenge. Staying positive and getting rid of the negatives. I am at a point where I want to evaluate what is important to me and how I want to live my life. Health and fitness has become a huge part of this. I have goals for this blog, my recipes and a few other things.  When the time comes I will share.

The next 50 days are focused on clean eating, the gym and staying focused on my goals. I can do it! I WILL DO it.

What that here come a great post-workout protein muffin:

double chocolate protein muffins

Double Chocolate Protein Muffins

Ingredients:
2 scoops chocolate protein powder
1.5 scoops ground old-fashioned oats
1/4 cup vanilla greek yogurt (plain works too)
1/3 cup unsweetened applesauce
2 egg whites or 1 whole
1/2 cup almond milk
2 tablespoons of unsweetened cocoa powder
1 packet Truvia (you can omit)
1.2 teaspoon baking powder
Cinnamon for the tops of muffins (you can mix in batter too if you like a lot of it, like me)

Directions:
1.Preheat oven to 350* and grease muffin pan
2. Mix all ingredients together
3. Scoop out and fill the muffin time 1/2 way or enough to get 12 muffins of the same size
4. Bake for 15 minutes or until they come out clean

Serving Size: 12 muffins
Calories per each muffin: 68

Posted in Desserts, Fitness, Snacks | Tagged , , , , , | 2 Comments

Garlic and Greens Turkey Meatballs

Garlic and Greens Turkey Meatballs

Ingredients:
1 package of Extra Lean Jennie-O ground turkey
1 medium zucchini, shredded
1 cup of spinach, finely chopped
3 tablespoons of old-fashioned ground oats
2 tablespoons parmesan cheese
2 egg whites or 1 whole egg
2 cloves of garlic, minced
Sea salt and pepper to taste, any additional spices you like

Directions:
1. Pre-heat oven to 400* and line baking sheet with foil and non-stick spray
2. Put ground turkey into a bowl, add all ingredients and mix well using your hands.
3. Using a tablespoon as a measurement, make 1 oz sized meatballs
4. Place onto try and bake for 25 minutes. For a blackened taste broil for 2-3 additional minutes

garlic turkey meatball1

Serving size: About 30 meatballs
Calories per meatball: 22
6 meatballs= 132 calories

garlic turkey meatball2

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Today I will…..

My apologies for not writing all last week. I completed my 7 day clean eating challenge and I had 2 cheat meals, which is amazing for me! LOL. I will recap with everything I ate, meal planning, exercise and the outcome later on this week. For now… the focus is on the

April “I WILL” Challenge

Since starting my Facebook Page: Staying Healthy When Hunger Strikes, I have done an abs challenge in February and we just finished up a butt and leg challenge. This month is about your own personal will power and how to over come it. The “I WILL” Challenge allows you to focus on what you can do, rather than everything you cannot. We need to focus on the positives and reachable goals that can be attainable in the next 30 days! No excuses!

Today I will

Start each day with Today I will ________________(fill in the blank)!

I have personal goals I want to achieve over the next few months, so TODAY (April 1st) begins that journey. My birthday is also in 52 days and I want to feel my best. That gives me about 8 weeks!

Here are my “I will” goals:

1. I will stick to my eating plan that works for me.
2. I will commit to doing cardio for 30 minutes/ 6 days a week and taking 1 rest day
3. I will eliminate all sugar
4. I will drink 1 gallon of water each day
5. I will allow myself one “cheat-ish” type of meal per week, just a meal

~I will hold myself accountable by taking pictures every Sunday for progress checks.
~I will take pictures of what I eat and post them in My Fitness Pal-(come find me at lisazags)
~I will use Instagram to post more of my daily meals (lisalamb_stayinghealthy)

Challenge yourself this month, get healthy, get active and feel your best!

You can do it!

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My personal Clean Eating Challenge

eat clean, train mean, get lean

This past weekend I went to the Arizona Health and Fitness Expo. There was a lot of “other” vendors there and I was a little disappointed with the turn out of vendors for actual health and fitness. The The Spartan Race was there and that was fun to watch. It has sparked interest and will take place in February, 2014. Might be added to my bucket list.

I then walked up to a booth with 2 ladies that were in bright workout clothes, were fit and looked like followed a healthy daily diet. I went over to them immediately and it was Shannon Jay Dougherty and Kimberly Kay Miller of the The Fit Mom Diet.

Fit mom logo

They are my momspiration!! My personal goals are to be an amazing mom, be active and live a healthy life. They sparked my motivation to challenge myself to its fullest.

This is where my clean eating challenge has surfaced. I admit it, I eat clean all day long, no slip-ups, no cheats, am on track and head to the gym… Then that nightly craving comes around and BAM- I start snack on horrible things. Cheerios, Pirates Booty, Veggie Sticks and whatever else I can get my hands on. Ugh, mindless eating.

IT STOPPED SUNDAY!

“There is no diet that will do what healthy eating does.
Skip the diet. Just eat healthy”

The challenge: Eat 6/7 meals per day. No sugar, no processed items, workout and take accountability pictures. If I can get through one week, I know I can get through 2 weeks, and then 3 weeks, and so on.

What am I eating? Lots of egg whites, oatmeal, fruit in the morning, lots of green vegetables, lean proteins like tilapia, turkey, chicken and tuna, complex carbs like sweet potatoes, brown rice and quinoa. Healthy fats like peanut butter, EVOO, coconut oil and avocados. My snacks are some of my homemade protein breads, cottage cheese and hard-boiled eggs . I am using lots of spices and salt free brand like Mrs. Dash.

I have a serious sweet tooth, but I want to see changes in my body. I want that fit look. The body where people say, I can tell you take care of yourself and workout! But its 80% diet and 20% gym…..

80:20%

I can do it! I can do it!

Stay tuned for the transformation!

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