Post Workout Lunch/Snack!

So you just went to the gym, and you are feeling like the world is going to end if you dont eat everything in sight,  how do you decide what to eat without feeling as though going to the gym was a complete waste!! Make choices high in protein, this will help to maintain a toned body!

Here are some helpful options you may not have considered:

Protein Shake. I know this one is a bit obvious but a whey protein shake is packed full of protein,  For an extra boost of flavor, think about adding your favorite fruit or some peanut butter. A great combo is ½ banana with 1 tbs peanut butter and chocolate whey

Grilled Chicken breast. Think this sounds too complicated? Not if you think ahead. On Sunday night go ahead and grill up a few chicken breast and keep them stored in the fridge for the week. Then all you have to do is grab it on the go.

Omelet. This goes for people that have time to get home right after the gym to put together an omelet. Eggs are loaded with protein and then the veggies you add will be packed full of vitamins and nutrients. Use egg whites to avoid the negative cholesterol of the yolk.

Yogurt Parfait. Grab some low fat vanilla or plain yogurt, some cut up fruit, and granola. Yogurt is also great source of healthy bacterial that can help with infections and your digestive stomach. My favorite fruit to use is blueberries and strawberries. And I prefer Chobani greek yogurt (which has its an even greater amount of protein).

Apple and 2 tbsp peanut butter. Great source of fiber and protein. Not only does it taste like a desert but its great for you.

Whole grain bagel or pita with hummus. I love hummus. And the combination of the whole grains and the hummus will pack you full of recovery nutrients. Try it on veggies too.

Refried beans. I know this sounds strange but I love refried beans and El Paso makes a vegetarian, fat free version.  Any type of beans are a great protein option, especially if you are a vegetarian. Plus besides just the protein, beans are high in fiber and a great complex carb.

Oatmeal. One of the greatest creations was instant oatmeal. It is loaded with protein, refuels the carbs, and a good source of fiber.

Almonds. Talk about a snack high if protein, unsaturated fats, antioxidants and vitamins. Each almond has 7 calories and after about 20 you feel stuffed. I love almonds. They are great by themselves or as toppers on salads and sandwiches. Choose the unsalted option.

Cottage cheese and fruit. Talk about a great source of calcium, vitamin D and protein but low in carbs and fat.  This is a great snack for women and its taste amazing. 

(above was my post workout lunch, cottage cheese and a diced plum!! love it!!)

Fat Blasting Breakfast!

Good morning followers!

I know I've shared with you the importance of breakfast - it truly is the most important meal of the day, but now I want to share with you how to use it to your full advantage!

In the morning choose meals that are high in RS - Resistant Starch - this can be found in foods like oats and bananas!

RS will help you by sending signals to your body to use good fats as energy which will increase your fat burning capabilities!

So chow down in the mornings with oatmeal, oat pancakes, breakfast barley, and best of all bananas!

*Here is a banana tip - If you like a slightly unripe banana, you will actually double your RS intake! So if you don't mind the taste, eat the banana with a little green left!!

I'm feeling full and have tons of energy with my breakfast! Banana and almond butter on a toasted honey wheat English muffin with loads of fiber!!

Enjoy your day followers!!

Turkey Meatballs Alfredo

I bet you have all been waiting for me to post a pasta dish. WELL HERE IT IS! I am not against pasta, I just encourage you all to chose healthier options and be mindful of your portion size!

This morning I made turkey meatballs, prepping them in the morning saved me time, but they only take 30 minutes if you dont have the flexibility in the morning.

1lb of ground turkey (I prefer Harvestland - its all natural and delicious!)

2 handfuls of fresh baby spinach

2-4 cloves of garlic (chopped or minced - also depending on your desired taste)

1/4cup chopped red onion

EVOO (enough to coat a frying pan)

(the best part about these healthy meatballs is, NO EGG IS REQUIRED!)

Preheat oven to 400*

First cover the bottom of your frying pan with EVOO, add garlic and saute on medium-high heat for a couple minutes until your garlic toasts up a tiny bit. Add your spinach and allow to wilt, toss it around a few times to coat with EVOO. Wilting should only take a couple minutes.

Remove the spinach from heat and allow it to cool.

While you are waiting, put your ground turkey and onion in a bowl. When the spinach has cooled, transfer to a paper towel to take out some of the oil  *make sure your garlic is still in the mix, do not leave in the pan*, I then transfered the garlic/spinach to a cutting board and chopped it up a bit (because my husband is a big baby, so large peices of spinach would have caused whinning!! but feel free to transfer it directly to the turkey! Mix together (but do not overmix, just until well blended).

Make small - 1inch or so - balls (again dont over work these, and since there is no egg, just be sure they are nice and round, ill explain how they will stay put in a minute!) and place on baking sheet lined with aluminum foil and sprayed with cooking spray.

Here is how your meatballs will stay together ... once all your meatballs are on the baking sheet, spray each meatball with your cooking spray! This will not only keep them from breaking, but will also bake up as if you made them in the frying pan!

Bake for 15 minutes, turn meatballs over, bake for another 15 minutes. Cool on paper towel to reduce any liquid and either place on a covered dish in the fridge until ready, or place right into your favorite sauce!

Tonight I chose Alfredo and whole wheat spaghetti! But you can pair these meatballs however you would like! My alfredo sauce is not homemade however, I havent mastered one to my tastebuds - but i used Classico LIGHT and it does NOT skimp on flavor AT ALL!

Eggs & Hashbrowns!

Hashbrowns, they arent healthy right?? They are basically fried potatoes ........

You know what im going to say right?? SPAGHETTI SQUASH HASHBROWNS!!

You can make these as crispy or tender as you prefer! No guilt, and perfectly delicious!!

I used leftover squash from that last time I made it, added some roasted garlic and bell pepper seasoning, then in a small frying pan with a dap of melted butter (i used land o' lakes light butter - approx 1/2tbsp) over medium-high heat, I "fried" it up to my desired crisp! Added some eggs over easy on top and my breakfast was full of taste and not even anywhere CLOSE to the calories as you would have for real hashbrowns!!

Play with your favorite spices with this breakfast! The possibilities are endless! I wanted to add some onion to the frying pan first before adding the squash, but I was out, so next time I cant wait to use some onions!!

HAVE A GREAT DAY!!

Flourless PB Cookies!

Well, it looks like I have a blog theme today, nut butters! This time I went peanut! (But to be honest, the snack is not for me, my husband will get to enjoy these, I just had to share!!)

Now, I am not going to say these are "healthy" by any stretch of the imagination, but what I can tell you is that these cookies baked to approx. 128 calories per cookie.  Being flourless, not only is it a wonderful cookie solution for my gluten free followers, but reducing refined flour isnt always a bad thing! The good thing about these cookies is there is healthy proteins & fiber! *Dont forget to read your labels too - I chose Jif Natural for these cookies, which contain lower sodium than other brands - 65mg per 2tbsp!)

To make, in a large bowl mix together:

1 large egg

3/4cup granulated sugar

1/4cup packed brown sugar

1/2tsp vanilla

1cup peanut butter *i used crunchy*


Preheat oven to 350*

On baking sheet lined with either parchment paper or aluminum foil, make 1inch balls of dough and spread out - i was able to fit 9 per baking sheet (rows of 3) **recipe makes 18**

In a small bowl or cup, mix together a little brown sugar and granulated sugar, take a fork and dip it into the sugar mix and then lightly press down on each ball in a criss-cross. (re-dip your fork for each cookie)

Bake for 10 minutes *NO MORE NO LESS - TRUST ME* they may not look "baked" and it may be hard to see the browning process, but it can burn rather quick

Cool on rack for 3-5 mins still on cookie sheet then transfer directly to the rack.

My husband is eager to enjoy these later with a glass of milk!

Again, I am not saying they are healthy, I just thought Id share! Especially if you are looking to make your spouse smile! =)

Almond VS Peanut Butter

Happy Monday Followers!! I hope you all had a fabulous weekend and tried something new!

When making breakfast this morning, I chose something full of protein and would keep me feeling full longer! Not only was it a healthy choice, but easy&quick. Todays agenda consists of a trip to the gym and grocery store!

The title of this post is Almond VS Peanut butter, and I am here to tell you the SKINNY on the 2!

There is no large difference when it comes to the nutritional value of each nut butter, both provide a great deal of protein, vitamins, and healthy fats.  However, research has shown that peanut butter provides a little more in saturated fats than almond butter.  This is due to added sugars to keep it preserved longer on the shelf.  Peanut butter is a more common nut butter than Almond, so commerically for shoppers its a more economical choice.  Almond butter IS about $2 more than peanut butter *always check for in store special* , but its bold taste is worth it if you ask me!

Remember to read your labels, Almond butter has the same serving size as peanut butter, 2 TBSP, so spread wisely!

Not shown in the picture is the delicious black plum that went along with my celery&almond butter!

Comfort Food Sunday!

After a day of housework both inside and out, it was time for me to put on the pajamas nice and early and dive into the best comfort food as a reward for my hard work! But you know me, have to be bad in a good way!!!

Macaroni and cheese is my WEAKNESS, every now and then I enjoy the blue box, or even velveeta! But it isnt always worth the guilt afterwads. So it was my mission to make a "Mac&Cheese" I could feel good about! SPAGHETTI SQUASH!! *are you surprised??*

I roasted my squash this time with a little salt and pepper, thats it! But what I really want to share is my cheese sauce.

For the sauce:

1cup Almond Milk (skim would work well too), divided into 1/4 and 3/4 cups

4tsp of all purpose flour

1/3cup of reduced fat shredded cheddar (I use Sargento)

garlic pepper (to taste) *feel free to play with your spices too - think outside the box!*

In a small pot/saucepan, whisk together 1/4c of milk with the flour
Then add the 3/4c of milk and bring to a boil *MEDIUM HEAT*, stir frequently
Reduce to LOW and simmer for about 2 mins, stir constantly as it thickens
Remove from the heat and mix in the cheese and pepper until its thickened, melted, and glorious!!!

This sauce is a lot like velveeta, and is also great for dipping fries, making nachos, and best part, YOU MADE IT FRESH, NOTHING PROCESSED! =)

Enjoy. Happy Sunday! Hope you all had a great weekend

SUSHI NIGHT!

IT WAS SUSHI NIGHT AT CASA DE POOFY!!!

Ditch the old way to do take out, say bye bye to processed burgers, fried chicken, and all those fatty options! Most sushi rolls are extremely low in calories and you dont need to eat a lot before feeling full and satisfied.  Sushi comes prepared in 3 ways, with raw fish or cooked or "tempora" which basically means FRIED.  Many prefer it because raw fish grosses them out, but dont be scared!!

I talk about moderation in many of my posts, and the same goes for sushi. Dont over do it, like any food, and you will get a number of health benefits. Fish, is very low in calorie, but caution yourself not to over do it because of higher sodium levels in some types of fish.

The benefits tho are great! Most rolls have veggies such as cucumber or carrots inside, which are a perfect filler and keeps rolls low calorie! The seaweed that your rolls are made of have detoxing component to it, and if you get your rolls with brown rice you are also increasing your fiber intake!

**BE BOLD - if you are a raw fish eater, think outside the sushi roll box and order Sashimi, when you eliminate the rice, you will find yourself having fish for less than 50 calories a piece, add some wasabi & pickled ginger and you are on your way to guilt free goodness.

Try and avoid rolls that are super fancy and/or labeled "spicy".  Most of those rolls are smoothered with high fat sauces and mayonaise.  DONT GET ME WRONG - I love spicy tuna variations, and I WILL induldge, just make sure you are not eating it with EVERY roll. *The picture I posted is eel and cucumber topped with avocado.

Dont forget to request or get your own low sodium soy sauce too!

:: Special shout out to my girl Manda who enjoyed this sushi with me! We also had a glass of Malbec with it. PERFECTO ::

Coffee Time

Good Morning Followers!

Try and avoid heavy creams in your morning coffee, they can be full of fat and loads of sugar! I will admit that I use bottled flavor creamers every now and again, but one of my favorite ways to enjoy a hot cup o' joe is with Almond Milk and a sprinkle of Truvia! Dont be afraid of zero calorie sweeteners, as the FDA has approved a few variations, Truvia - made from the stevia plant - being one of them! As with anything, use it in moderation.  The best part of sweeteners is that it truly is much sweeter than regular sugar so a little goes a long way, you just need a pinch!!

Happy Saturday. I look forward to posting later, as I have a healthy & amazing surprise! 

The Light Side Of Chicken Salad

Chicken salad is one of my favorite sandwiches, so full of flavor and a number of possibilities. On the lighter side, I opt to not use mayo!! And who needs bread, put your chicken salad in celery sticks! Let's clear up something tho, celery is called a "calorie reversing" food. Celery is a fabulous&healthy choice, you will see a major change in health and weight of you incorporate it into your diet - but eating celery to burn calories is a myth! It does take your body more energy to digest celery versus other vegetables which is where people get the idea "it burns more calories than are in it", but the truth is - a glass of ice water will do the same! So enjoy celery for all it's nutritional value as well as a glass of water!!

Here is my chicken salad recipe!

1/5cup of diced cooked chicken breast (my favorite natural brand is Harvestland)

1/4cup of reduced fat crumbled feta *the creaminess of feta is the perfect replacement for mayo!

1-2 TBSP chopped red onion

Add a little squirt of Dijon mustard and dash of hot sauce (I'm a fan of Franks!)

Mix together with a fork, I like to push down into the mix to really get the creamy benefits of feta!

Top your celery and there you have it!

The Incredible Edible Egg

Eggs get a bad rep and studies have been back&forth on its benefits, but most recently it's been shown that eggs are still a good source of protein! This morning I chose eggs over easy - many fear salmonella, but its way too delish to eat any other way! My eggs lay over toasted multigrain flatbread spread with reduced fat goat cheese!

*dont forget that a high protein breakfast will start your day with more energy and boost your metabolism!!*


HAPPY BIRTHDAY TO MY DADDY!! My breakfast is dedicated to you, as you are the families best fried egg maker! LOVE YOU

Smart snacking

Sweet peppers are full of antioxidants and vitamins! Enjoy them guilt free! These mini peppers are my favorite and easy on the go, to dip, or to stuff!! At 25 calories for three, you don't need many as they are also rich in fiber and will help you feel fuller longer!! I find this 2lb bag at BJs for about $5!!

Good Morning Followers

Breakfast is considered the most important meal of the day, and for good reason. There are a few reasons people don't eat breakfast in the morning such as not feeling hungry or to try and limit calories. However, skipping breakfast can lead to a number of problems when it comes to trying to lose weight and keep it off. If you are trying to achieve or maintain a healthy weight, consider the following reasons to eat breakfast each and every morning.

It Revs up Your Metabolism
Eating breakfast is a great way to get your metabolism working well for the day. When your body receives food in the morning, it tells your brain that you're going to need to start working to digest it. This wakes up the system and warms up the metabolism so it's ready to work throughout the day. When you don't eat breakfast in the morning, your body thinks that it needs to conserve the energy it has because it isn't getting any more through nutrition. This actually slows your metabolism down, which results in a decrease in the amount of calories you burn all day long.

It Keeps You from Binging
Not eating breakfast in the morning may save you calories for the time being, but it sets you up for failure throughout the rest of the day. This is because after not feeding your body for several hours overnight, a lack of food in the morning will leave you grumpy and hungry very early in the day. When lunch time rolls around, you're more likely to choose something high in fat and calories to satisfy your food cravings, because you feel so ravenous. If you can hold off through dinner, chances are you will feel an overwhelming urge to snack all night long, which can really pack on the calories.

It Keeps You in a Good Mood
Feeding yourself in the morning will keep your spirits up throughout the day for a number of reasons. First and foremost, since your body won't think that it's starving after a nutritious meal in the morning, it's easier to get in a good mood and stay that way. It also provides plenty of needed energy to help you get through the regular tasks of your day, which can help keep your mood bright and optimistic. A healthy meal in the morning can also help to regulate your blood sugar levels through lunch time, which plays a vital role in your mood.

Overall, eating something for breakfast is better than eating nothing at all. The more balanced your meal is, the better off you will be. Instead of a breakfast of bacon, eggs and toast that will leave you feeling heavy and sluggish within just a few minutes, consider having a fruit smoothie and a bowl of oatmeal topped with fresh berries, which will invigorate your body and give you the energy needed to get through the day.

Not your average hamburger helper!

There is a misconception that you shouldn't have red meat, but I believe everything in moderation (plus my husband is a red meat freak!). Don't skip on it - just make sure it's lean, certified or organic beef! Tonight I made cheeseburger helper, but cut the carbs and the insane amount of sodium that comes with prepared foods!

1 1/2 heads of cauliflower; steamed

1 1/4 lb lean ground beef; browned with hamburger seasoning & garlic salt (no measurements, add by desired taste!

Approx 1 cup shredded cheddar! *we love Sargento, and I used reduced fat - it doesn't compromise flavor AT ALL!

We didn't miss the pasta or prepackaged seasoning!

Green Tea For The Soul

I love green tea and there are so many health benefits that so many people dont know!!

Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions

Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.


Enjoy at least 3 a day, you can go caffine or decaf! If you are big on sugar or honey, try less and less each time to drink it as natural as possible! Try to avoid bottles teas with too much sugar or processed sugar! Also try to brew some fruit flavored green tea for natural sweetness!

Spaghetti Squash For Lunch!

Spaghetti Squash is something I have become obsessed with and I almost never eat it the same way! Gotta live a little and try new things!! Here was todays lunch!

1 small *PERFECTLY* roasted spaghetti squash - seasoned with salt-free garlic pepper and brushed with extra virgin olive oil :: to do this, cut squash in half, scoop out pulp&seeds, then season/brush with oil, place face down on a baking sheet and bake 375* for 30mins-1hour - depending on size! When its all done, turn it over, allow to cool, and then scrape with a fork 

2 small plum tomatoes seeded and diced

6 small black olives chopped

1 oz of crumbled goat cheese ::I used reduced fat

Couldnt be more simple, more delicious, and healthy beyond belief! 

Enjoy!!

Welcome To My Blog!

The more I annoy my facebook friends with picture after picture of food that I make, I decided a blog might be a better way to express my love of healthy living&eating! As a former chunky kid, I enjoy my adult life with complete control of what I put in my mouth! Dont forget to get fit too! Try and incorporate at least 30-40 minutes of cardio a day! Keep yourself moving, and also hydrated with lots of water! I hope you enjoy the things I share, even if its only once in a while!