Dairy Free · Gluten Free · Healthy · Random · Vegan · Vegaterian

The Importance of BCAA’s

 

Short for Branch Chain Amino Acids, these amino’s join forces to give us the best workout recovery tool money can buy. They come in different forms, but powder might just be the most popular because they can come in various flavors. These amino’s are found naturally in foods but especially if you are vegetarian and vegan, you will want to supplement these.

So why take BCAA’S:

  1. MUSCLE RECOVERY
  2. MAINTAIN WORKOUT INTENSITY
  3. AID IN THE BUILDING OF MUSCLE

That soreness that you feel after a workout is totally normal but COMPLETELY uncomfortable. BCAA’s have been linked to easing the the soreness, helping the body push out the build up of lactic acid in the muscles and maintaining the immune system in the process.

I like to refer to myself as a “pure-ist,” meaning I don’t like to use flavored BCAA’s. They are typically sugar free and use artificial sweeteners which have been linked to many health issues (I can speak from experience). I recently started ordering from BulkSupplements and I couldn’t be happier with the product AND the price.

Here is what I recommend – the impact on my training and workouts have been AMAZING. They work with any lifestyle – vegan, vegetarian, gluten free, dairy free.

BCAA 2:1:1 (Branch Chain Amino Acids) Powder (my favorite, can be mixed in water or smoothies!)

Branched Chain Amino Acids (BCAA) Capsules

Like I said, the prices and customer service are amazing. Go out and try it. x

Information source: Livestrong.com

 

Dairy Free · Fitness · food · Paleo · Random · Recipes

Breakfast Meal Prep

In my world, Sunday’s are for spiritual rejuvenation, meal prep – and other relaxing things. I decided to change it up a little bit and do a breakfast prep. Judging by how full I’ve been from breakfast this morning after a 6 AM spin class, I think it was a success.

Preheat the oven to 400 degrees. Grab a muffin sheet (like the one pictured to the left). Grease the pan with coconut oil, add one whole egg and one egg white. Top with spinach or any other leafy green you desire, add black pepper and Himalayan salt. Bake for about 15-18 minutes. Keep in the fridge, reheat and enjoy!

I found this idea from the Whole 30 recipe listed on their Instagram page. With that recipe, you put the egg on top of one strip of bacon. My goal has been to cut down on fat and sugar throughout my #cruisecountdown journey [and beyond] so I didn’t add the bacon this time. This made 12 “egg muffins.”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is paleo and whole 30 approved  Enjoy! 🙂

x

Dairy Free · Fitness · food · Gluten Free · Healthy · Recipes

Healthy Food of the Day – Cinnamon

Cinnamon Sticks and Powder on Wooden Table

The snicker doodle, cinnamon buns, pumpkin pie, apple pie….what do all of these delicious and sinful desserts have in common? Cinnamon.

I bet that wasn’t your first guess, was it? That’s okay. It’s hard to not be distracted by how delicious those dishes taste. (by the way they may be delicious but…..)

Cinnamon is an extremely popular spice that can be added to most anything. You should really be eating cinnamon, not only because of how great it compliments other flavors, but also because of the amazing health benefits. Cinnamon contains something called “cinnamaldehyde” which is great for the metabolism, providing antioxidants and anti-inflammatory properties. In addition to its affect on the metabolism, it also provides an excellent inhibitor to bacterial and fungal infections.

It increases the sensitivity to insulin so that the body reacts properly to insulin being released into the blood stream. It also aids in the lowering of blood sugar and slows down the breakdown of carbohydrates. (Authority Nutrition)

While cinnamon tastes good and has great benefits, I wouldn’t’ recommend eating it by the spoonful!!!

Ways to use cinnamon throughout the day:

If I ever do a soy or oat milk latte, I spring cinnamon on top.

Plain oats, 1 tsp of cinnamon, agave (if you need sweetener), 1 tbs of chia seeds

Add some in a smoothie or hot tea!

Enjoy! 🙂

 

 

Source:

Authority Nutrition

 

Dairy Free · Fitness · food · Gluten Free · Healthy · Random

Pre-workout Meal – SO GOOD.

If you love to be active and workout, then you know how important healthy carbs can be. YOU NEED them for energy!

Sunday was leg day. My  breakfast consisted of 2 egg whites, 1 full egg and the oatmeal mixture pictured below. Quite colorful, isn’t it?

1 cup of gluten free plain oats

4 medium sized strawberries

1 tbs of black chia seeds

1 tbs of cacoa nibs

The natural sugar from the strawberries added a nice sweetness. I used the microwave to soften the oats. The frozen strawberries and chia seeds were mixed in. I added the cacao nibs post microwave. You can also use the stove top.

No added sugar, gluten and a dairy free.

Let’s just say that I killed leg day.

 

Enjoy! x

Dairy Free · Fitness · food · Gluten Free · Recipes

Presidents Day Meal Prep 

We love to meal prep on weekends. Preparing for a cruise vacation {and a healthy life in general} takes work but that doesn’t mean it can’t be tasty. I found this recipe thanks to Pinterest! 

Crockpot Beef & Broccoli 

1lb Beef
½ Onion, sliced

1 C Broccoli, (remove florets and peel stem, then slice in medallions. Don’t waste it, it’s tasty!)

1 C Snap Peas (trim off the very tips on both ends)

Sauce:

¼ C Soy Sauce (low sodium if possible)

2 tsp Sesame Oil

¼ tsp Garlic Powder (or ½ tsp fresh)

½ tsp Ginger Powder (or 1 tsp fresh)

¼ tsp Dried Chili Flakes

1 tsp Worcherstershire sauce

1 C Beef broth

2 TBSP Cornstarch

2 TBSP Water

Directions

Slice beef into very thin strips, slicing across the grain. Season with salt, a dash of garlic powder.

Add this to the slow cooker along with the onions and the sauce.

Cook on high for 3 hours or low for 5 – 6

20 minutes before serving, make a slurry with the cornstarch and water and add it to the beef. Give it a stir and then add the broccoli and snap peas. Replace the lid, turn to high and leave for another 30 minutes. Serve on rice. (We personally used Jasmine Rice)

Recipe from Tammi Lee Tips.com


If you try it, let me know what you think!!

xo

Dairy Free · food · Gluten Free · Healthy · Random · Vegan

Healthy Food of the Day – Coconut Oil

Image result for coconut oil picture

At 240 calories per ounce, organic coconut oil is still considered one of the most healthy types of oil to be used in cooking as well as other holistic remedies. Coconut oil is great for the hair and skin and is a great replacement for dairy products in cooking and baking. While coconut oil is high in fat, it’s not necessarily a “bad fat.” It is also high in Vitamin E, Vitamin K and Iron. Coconut oil contains antimicrobial and anti fungal properties to help fight and prevent infection.

According to Organic Facts.net, It contains about 50% lauric acid, which helps in actively preventing various heart problems like high cholesterol levels and high blood pressure. Coconut oil does not lead to increase in LDL levels, and it reduces the incidence of injury and damage to arteries and therefore helps in preventing atherosclerosis.  Fortunately, coconut oil can also help with weight loss by increasing the body’s metabolic rate.

coconutoilinfographic

Interested in cooking with coconut oil? Check out this blog about the uses of coconut oil at the Whole Foods Market website.

Thanks for reading 🙂

Sources for this article: Self.com Organic Facts.net

Dairy Free · Gluten Free · Healthy · Vegan

#IheartMatcha

I recently discovered matcha tea and I am in love. Lately, I have been consuming way too much coffee. Life has gotten crazy. I was doing a shoot in downtown Raleigh last month and stopped in at my favorite spot, Raleigh Raw. I decided to get a Matcha Tea Latte just to give myself a little boost. It was just what I needed. I ordered a matcha tea latte with almond mylk, organic maple syrup, cacao nibs, and mint. It tasted like a marvelous mint chocolate chip latte. matcha-green-tea-latte12-660x440

Since then, I’ve been on the hunt for the best latte. Sadly, it’s not offered at many spots here in Raleigh. I decided to pay Whole Foods a visit and found a great brand.


What is Matcha Tea?
Matcha powdered green tea is:
a mood-enhancing, antioxidant powerhouse a natural weight loss aid, pH balancer and detox agent a sugar-free coffee alternative without the jitters

It is a great source of balanced caffeine.

It contains L-theanine, an amino acid known to relax the mind.

It is rich in nutrients, antioxidants, fiber and chlorophyll.

What positive experiences have you had with Matcha Tea? x

Source: Matchasource.com