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Statistics show that it costs much less to stay fit than it does to heal health ailments or complications brought on by not living a healthy lifestyle. To value your own body and to provide it knowledge, nutrition and proper exercise is the least expensive commodity. It is also the highest calling or responsibility one can have to him/herself.


 

   

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Do I have tennis elbow?

Posted by Wendy Lucas on January 6, 2017 at 11:40 PM Comments comments (0)

Hi there,

My name is John and I work as a physical therapist in Auckland, New Zealand I recently created www.tennis-elbow-cure.com to help you overcome this painful condition. I was so impressed with this blog that I had to share an infographic that I had made which will help you identify if you have this condition.

I hope it helps!



Purium Core 3

Posted by Wendy Lucas on March 28, 2016 at 12:10 PM Comments comments (0)

PURIUM CORE3  

USE MY CODE:

FITWITHWENDY TO GET $50 WHEN YOU ORDER AT MYPURIUMGIFT.COM





  • PROTEIN TO BUILD MUSCLES
  • FRUITS FOR REPAIRING OXIDATIVE DAMAGE
  • VEGETABLES FOR FUELING CELLS
  • PURIUM CORE 3 
  • GET FIT, LOSE WEIGHT, GET HEALTHY, PERSONAL TRAINING IRVINE


Meal Prep (Vegetarian, Gluten Free) 1678 Calories

Posted by Wendy Lucas on March 27, 2016 at 7:50 PM Comments comments (0)
Meal Prep! Vegetarian, Gluten Free, 1678 calories




Breakfast
1/3 cup gluten free granola loaded fruit and nut (Trader Joe's)
Trader joe's organic low fat vanilla bean yogurt 6 oz
2 eggs (cook how you like)
2 squares 85% dark chocolate
You could move the dark chocolate to later in the morning or move it to lunch or after dinner if you prefer. Totally up to you and what works with your needs.
596 cals, 55 carbs, 32 fat, 22 protein

Lunch
1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
1 tablespoon coconut oil
532 cals, 78 carbs, 17 fat, 16 prot

Snack
2 whole carrots
1 cup blueberries
1 cup chamomile or green tea or black coffee (not pictured)
135 cals, 33 carbs, 1 fat, 2 prot

Dinner
1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
415 cals, 78 carbs, 3 fat, 16 prot

daily totals: 1678 cals, 244 carbs, 52 fat, 57 prot


 




Meal Prep 2,057 calories

Posted by Wendy Lucas on March 24, 2016 at 6:30 PM Comments comments (0)

Planning my Meals for the day helps me stay healthy and reach my goals.

 

Pictured here is what a 2,057 Calorie Meal Plan looks like.


Photo below --->> this is what Meal 3 (smoothie, post workout or snack) looks like once all blended up (it made 25 ounces of smoothie and I added water to it to make it less thick) yummy!!!



 

Daily Totals:

3 meals, 2 snacks

 

2,057 Calories

244g Carbs

73g Fat

121g Protein

 

Meal 1 (Breakfast)

Natures path Hemp Granola

6 oz Goat Milk

1 Cup Blueberries

2 squares 85% dark chocolate (Never deprive a girl of her Dark Chocolate!!!)

445 cal, 64 carb, 15 fat, 14 Prot

 

Meal 2 (lunch)

Organic chicken thigh

1 full baked sweet potato (around 1 cup or a little over)

1 cup steamed broccoli

1 Tbsp Coconut oil

383 cals, 32 carb, 16 fat, 32 Prot

 

Meal 3: (Snack or Post Workout)

Strawberry Banana Shake with 2 tablespoons gelatin collagen and coconut milk

345 cals, 58 carb, 5 fat, 20 Prot

 

Meal 4 Dinner

Organic chicken breast (usually I have salmon but this is what I made today)

1 cup Jasmine brown rice

1 cup raw spinach

1 cup steamed carrots

15 almonds

468 cals, 56 carb, 11 fat, 37 Prot

 

Meal 5 Snack / Dessert

Greens+ plus Chocolate peanut butter protein bar

260 cals, 25 carb, 13 fat, 15 Prot

 

Besides this I drink lots of water, Chamomile tea (I do not drink Caffeine it gives me the shakes), and drink BCAA's during lifting. I also be sure to add Sea Salt to all of my meals since they are naturally Low in sodium and we need Sodium.

 

hope this helps you!

 

#mealprep #lifestyle #Bodybuilding #fitlife #fitwithwendy #eat #energy #health #fruit #veggies #gelatin #darkchocolate

Flourless Brownies Recipe (Gluten-Free and Delicious)

Posted by Wendy Lucas on February 19, 2016 at 10:20 PM Comments comments (0)
Flourless Brownies


Black Bean Brownies Recipe

This recipe has been altered from the Original Recipe by Chocolate Covered Katie

Ingredients

1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)

3 tbsp cocoa powder (10g)

1/4 cup Cream of Rice  (you could substitue 1/2 cup quick oats (40g))

1/4 tsp salt

1/3 cup honey

1 stevia packet

1/4 cup coconut oil (melted)

1 egg (optional - this is what I added to change up the recipe and it turned out delicious!)

2 tsp vanilla extract

1/2 tsp baking powder

1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)

Total Time: 15m

Yield: 9-12 brownies


 

Instructions 

Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies. The trick with these: serve them first, and then reveal the secret ingredient. In all the times I’ve served bean desserts, not one single person who didn’t know beforehand has ever guessed!

 

Instructions are a repost and all credit goes to Chocolate Covered Katie 

Taco Salad (Healthy) Bikini Body Friendly, Get Lean and Toned

Posted by Wendy Lucas on February 4, 2016 at 4:05 PM Comments comments (0)
Healthy FitWithWendy Taco Salad 
Gluten Free * Healthy Carbs * Low Fat 




Ingredients:

* Extra lean ground turkey
* coconut oil
* taco seasoning (1 packet - I used TJ's brand)
* sweet potato
* 1-2 handfuls of corn chips for crumbling
* romaine lettuce or butter lettuce (your favorite greens will work)
* Organic greek yogurt plain
* barbecue sauce
* salt/peper

Instructions:

Bake Sweet Potato rounds:
pre-heat oven to 425, slice a sweet potato into rounds. toss with melted coconut oil or olive oil. sprinkle with sea salt (pepper optional but I like them with sea salt only). Bake for about 35 minutes. While these are baking, start cooking your turkey..... 

Cook Ground Turkey:
Heat a skillet on the stove top and melt 2-3 tablespoons coconut oil. Add ground turkey and cook until done with 1/2 packet of taco seasoning, use more if you like it spicy. Set turkey meat aside once done.

Prepare your plate:
Place your romaine or greens of choice in a bowl or plate. Top with ground turkey mix, crumbled corn chips, greek yogurt and drizzle of barbecue sauce. Once sweet potatoes are done, add to the plate and you're ready to eat and enjoy! 

This is a tasty, healthy meal that contains lean protein, healthy carbohydrates, fiber, healthy fats and tons of nutrients. Enjoy with a glass of water and a splash of apple cider vinegar to help aid digestion, boost immune system and prevent getting sick! 


Paleo Chocolate Cupcakes with Chocolate Peanut Butter Frosting

Posted by Wendy Lucas on December 2, 2015 at 6:25 PM Comments comments (0)
Paleo Chocolate Cupcakes with
Chocolate Peanut Butter Frosting! :D












Paleo Chocolate Cupcakes:

 

2 cups almond flour

3/4 cup cocoa powder

1/4 tsp sea salt

1/2 tsp baking powder

4 eggs

1/2 cup milk (any kind, I used Coconut Milk)

1/2 cup honey

1/4 cup coconut oil (melted)

4 drops liquid stevia (optional)

1 teaspoon vanilla extract (optional)

 

Instructions:

 

Preheat oven to 350.

Combine dry ingredients.

Add the remaining ingredients and mix well.

Line a muffin tin with cupcake wrappers and fill 3/4 of the way with batter. Or just coat tin with coconut oil or spray.

Bake for 20 minutes.

Cool completely before frosting.


Frosting:

1 cup peanut butter (you can sub almond butter if you want)

1/2 cup cocoa powder

1 teaspoon melted coconut oil

1/4 cup honey

2 drops liquid stevia (optional)

Coconut milk (or any milk or water would work)

 

Instructions:

 

Combine all ingredients except the coconut milk n a bowl and beat with a hand mixer until light and fluffy.

 

add a little coconut milk at a time until you get the right consistency like frosting.


Lower Body Circuit Workout (5 Exercises) BOOTY!

Posted by Wendy Lucas on November 24, 2015 at 5:50 PM Comments comments (0)
Lower Body Circuit Workout (5 Exercises)






Upper Body Workout Circuit (5 exercises)

Posted by Wendy Lucas on November 23, 2015 at 6:35 PM Comments comments (0)
Upper Body Workout Circuit





Cherry Lime Gummies (Collagen Protein)

Posted by Wendy Lucas on November 21, 2015 at 12:00 AM Comments comments (0)

Cherry Lime Gummies

{Made With Collagen Protein}




ingredients

unsweetened cherry juice - 1-1/2 cups

lime juice - 2 tablespoons

lukewarm water - ⅓ cup

unflavored gelatin - ⅓ cup

liquid stevia 1/2 teaspoon
(optional - this will make your gummies sweeter without adding sugar)

instructions

Combine the juices and bring to a boil over high heat.

dissolve the gelatin in the water (continuously stirring).

Remove the juice from the heat as soon as it reaches a boil. Whisk in the gelatin.

Pour into a glass loaf pan or molds, and chill until set or freeze for 30 minutes or so.

ENJOY!












Credit:

recipe by http://cookituppaleo.com/


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