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Healthy Coffee Recipe (with Butter!)

Posted by Wendy Lucas on July 20, 2017 at 6:10 PM Comments comments (0)

Healthy Coffee Recipe (with Butter!)


This delicious and easy healthy coffee packs a lot of nutrients and gives your brain and body lasting, healthy energy all day long.

Article Repost Via Author: Katie from Wellness Mama

https://wellnessmama.com/5673/healthy-coffee/



A way to supercharge coffee and make it healthy and great for your skin


After a recent Facebook post where I mentioned I put some strange ingredients in my coffee, I’ve gotten a few emails asking for more details…


I have a love/hate relationship with coffee. Basically, I love coffee but my adrenals don’t always love it! Also, since I don’t eat/drink sugar or much pasteurized dairy, it can make for some pretty boring coffee… until now.


Drink the Fat…


Bonus points to anyone who just thought of Ross!


I’d always mixed coconut oil into my coffee or tea to help make sure I consume enough healthy fats, though it always floated on the top and the texture was sometimes rough (especially when I was pregnant… the texture made me so nauseous!). At the suggestion of a friend, I tried a strange twist that has become my new favorite!


Basically, I blend coconut oil and grass-fed organic unsalted butter (yes… butter) into coffee with a dash of vanilla and sometimes a drop of stevia. The blender emulsifies the coconut oil and butter so the texture is more creamy than oily and it is a delicious way to get a boost of beneficial fats. This type of healthy coffee also gives much more extended energy throughout the day without making me jittery.


This is similar to the Bulletproof® coffee recipe recommended and popularized by Dave Asprey, though Dave uses MCT oil in place of the coconut oil. Both have their benefits, but coconut oil has more immune-boosting properties while concentrated MCT oil does more for an immediate energy and brain boost.

 

I also tried his Bulletproof Coffee which is much smoother than regular coffee and which he claims is produced carefully to avoid the presence of Mycotoxins: “Most coffee beans are processed by either leaving them in the sun and elements to wither and dry, or by pressing them and letting them ferment (spoil) to remove the outer layer of the bean. Both of these techniques are known to produce significant levels of mycotoxins as they enhance flavor. Upgraded Coffee beans are mechanically processed right after picking using only clean cold water. This more expensive process is safer because it dramatically reduces harmful molds or bacteria from impacting your health.”



I’ve also used various other forms of organic coffee with great results.


A way to supercharge coffee and make it healthy and great for your skin


The Only Way I Drink Coffee...


author wellness mama


A delicious and creamy coffee that packs a powerful nutritional punch!


Ingredients


1 cup of organic coffee, herbal coffee or chai tea

1 teaspoon coconut oil (or more, I usually put in 2-3 tablespoons)

1 Tablespoon organic grass-fed unsalted butter (ex: kerrygold grassfed unsalted butter)

1/4 tsp vanilla

a few drops of stevia extract (optional)



Instructions


Put all ingredients in a blender or food processor. Mix on high speed for 20 seconds until frothy. Drink immediately and enjoy all the energy!



Do you drink coffee? Put butter in it? Too weird? Weigh in below!


This delicious and easy healthy coffee packs a lot of nutrients and gives you lasting, healthy energy all day long.


Article Repost Via Author: Katie from Wellness Mama


https://wellnessmama.com/5673/healthy-coffee/



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
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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

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.


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/

Homemade Coconut Thai Soup (Simple, Quick and Delish!)

Posted by Wendy Lucas on November 19, 2015 at 11:35 AM Comments comments (0)
Coconut Thai Soup

Sorry I do not have the measurements. When I make this soup I just add all the ingredients to the pot by eye balling and tasting as I go. It works every time! =)



Ingredients:
organic chicken thighs (you could use tofu, tempeh, beef, or shrimp too)
brown rice
canned coconut milk
beef broth or chicken broth (I just use the broth from cooking the chicken)
sea salt
fresh garlic cloves
sriracha hot sauce
honey or maple syrup (optional)
1-2 limes
assortment of whatever vegetables you like/have at the time
I like to use:
frozen veggie medley (corn, julienne carrots, green peas, green beans mix)
slices mushrooms
tomatoes 

Instructions:

1.) In Advance: Place organic chicken thighs in Crock Pot with water and sea salt, low for 6-8 hours or high for about 3-4 hours (until cooked through). Alternatively you could use any protein you already have cooked, and just purchase a chicken or beef broth instead. Also - Cook your brown rice in advance before you're ready to make the soup.
2.) Place a pan on stove. turn on medium heat. add 1 full can of coconut milk, and a few cups of the broth to the plan, add sea salt, lime, tiny bit of honey or maple syrup (optional), and sriracha hot sauce to taste. Stir Well!
3.) add slices of fresh garlic, chopped mushrooms, and all other veggies.
4.) cook on medium to high heat until garlic and mushrooms are softened.
5.) once veggies are softened, add in your cooked protein and brown rice that you already have prepared. Place into a bowl and enjoy! =)



Healthy Sir-Fried Rice Recipe (brown rice, egg and veggie medley)

Posted by Wendy Lucas on November 18, 2015 at 3:30 PM Comments comments (0)
Healthy Stir-Fried Rice Recipe



Main Dish Ingredients:

Brown Rice
Organic Eggs
Trader Joe's Organic Foursome Veggies (a medley of super sweet white corn, sweet peas, julienne sliced carrots, and fancy blue lake green beans)
sea salt and black pepper
soy sauce or bragg's liquid aminos or coconut aminos
garlic powder or fresh garlic
coconut oil or earth balance butter

Toppings: (optonal but recommended)
organic plain greek yogurt
hot sauce (I like TJ's sriracha sauce)

Instructions:
  1. pre cook your brown rice in a rice cooker or however you like it. set aside.
  2. pre-heat skillet and add 1 tbsp coconut oil or 2 tbsp earth balance butter.
  3.  scramble up how ever many eggs you'd like to use. I usually make a big batch and store to eat for a few days. up to you. scramble 2-3 if making for 1 quick meal, more for more people, etc.
  4. add eggs to pan. cook and keep chopping the eggs up with a wooden spatula into scrambled eggs as it cooks.
  5. once eggs are done, move them to side of pan, keep heat on medium and add another tbsp of coconut oil or earth balance butter to pan. add in frozen veggie medley.
  6. sprinkle everything with sea salt, pepper and garlic powder. or you could use garlic salt. 
  7. mix veggies and scrambled eggs together while in the pan.
  8. add in however much brown rice you'd like (I simply eyeball everything). you could also use cauliflower rice for a lower carb paleo recipe.
  9. add liquid aminos or soy sauce, toss everything, and you're done! ENJOY! 
  10. I like to place mine in a bowl and top with organic plain greek yogurt and hot sauce.

Purium Flex Foods / Flex Beverages List

Posted by Wendy Lucas on September 3, 2015 at 5:45 PM Comments comments (0)
Flex Foods / Flex Beverages

These are the foods that you are encouraged to eat during your 10 Day Transformation =)

Click here to read more about how to order your transformation and how it works