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How To: Weekly Protein Shake Prep

7 Oct

Hey there!

Every week on my meal prep days (usually between Saturday and Sunday), I also prepare my weekly protein shakes. Even if you aren’t into working out much, choosing a protein powder to indulge in during the middle of the day, could help boost your mental focus, while keeping you full, avoiding any mid-day binges. I like to pack these shakes with me, and have them towards late afternoon to keep me going strong.


To get enough protein in your day, you want to first choose a good protein powder. My preference is Purely Inspired Organic Protein, which is perfect for anyone that leads a vegan lifestyle as well. I personally am not vegan, but since this protein is plant based, I’m able to receive all of the nutrients I wouldn’t have on a daily basis. If you’d like a full review on this protein powder, visit my past post on it.

You’ll also want to invest in at least 5-7 travel-friendly shaker bottles. I’ve invested in a few more blender bottles myself, and they make all the difference. You want to be able to place them inside your lunchbox, and not worry if they spill all over the place. A secure lid is always a must when you decide to shake up your mixture before you drink it as well. So make sure you have enough blender bottles for the week, and then you’ll be ready to create your blend!


Next, you’ll want to choose some fruits or veggies to blend inside of a blender, and measure them to last throughout the week. In this picture, I chose to cut up a dragon fruit along with a banana in order to get some “meat” in my shakes. I portioned them into five groups, so I could place them in my 5 shakes for the week. The next step is optional, but I’ve been doing it since I realized it makes my shakes taste so yummy!


I then like to put some fruits that I know produce an abundant of juice, inside my juicer. Sometimes I switch it up between mangos, tangerines, apples, and even adding some greens such as spinach into the mix. I also divide the juice up from a cup, into those 5 shaker bottles.


The rest of the liquid is pure water, which dilutes any harsh sugary tastes. This not only provides you with extra nutrients, but you’ll also have a delicious tasting protein shake in the end. Not all protein powders taste great, and this is a good way of masking that taste.

After you’ve mixed your blended fruits, juice, and protein powder together, you’re all set to pack your shakes and get ready for your week ahead! I hope you’ve found this helpful, and are able to incorporate more healthy snacks like these into your routine. Your body will be happy!

Honey Mustard Chicken Recipe

12 Sep

Hey there!

Lately I’ve been cooking this recipe during my meal prep routine week. I haven’t posted one of these healthy recipes in a while, so I figured I’d give you all a yummy treat!

Cooking chicken in a crock pot can save you time, all while being able to stomach plain chicken breast, due to an Asian cuisine inspired sauce that I create. I freeze these meals once I finish cooking them, unless I plan on eating them that very same day, so please keep that in mind.


What You’ll Need

  • Crock pot
  • Defrosted chicken breast (however many you want)
  • Chicken broth
  • Seasoned salt
  • Dijon mustard
  • Honey
  • Sesame oil (Optional)
  • Hoisin sauce
  • Soy sauce (Optional)

First, you’re going to want to create your sauce. Take a small bowl and fill it up half with Dijon mustard, and the other half with honey. Then you add a spoonful of hoisin sauce, and just a capful of soy sauce, and sesame sauce. Take your spoon, and mix well.


Once your mixture has been created, you can fill the crock pot with some chicken broth, but make sure it isn’t too much. You can always go back once the chicken has been placed inside of it, and measure that way. I like to do it beforehand, because after I place the chicken (salted lightly), into the crock pot with the chicken broth already in, I also pour my sauce all over on top of the chicken. I mix slightly, so that the flavors are nice and spread out evenly on the chicken.

Unlike myself, you’re going to want to use a crock pot with a timer. If you’re home and have no timer on yours, then we’re on the same boat. If you don’t want the chicken to fall apart easily, then I suggest putting it on HIGH for just two hours.

I set my own timer at around 4.5 hours on HIGH, only because I want my chicken to shred easily. Shredded chicken is so much more delicious left over that one intact, because the juices stay on each strand much easier once frozen.


After time is up, you’re then able to enjoy your deliciously flavored chicken. Check out this healthy combination I created, with some sweet potato fries as a side. This recipe is extremely simple, but can benefit both the same day cooker, along with the week-long meal prepper.

Have any of you guys found tricks to make your chicken taste better, longer? I hope you’ve enjoyed this recipe post!

Healthy Breakfast Routine

18 Mar

Hey everyone!

Today’s post is going to be all about that important meal of the day, (drilled into our heads since childhood) breakfast! I personally love a nice cup of tea in the morning, my coffee, some fruit, egg whites with ham, and to top it off a slice of Ezekiel bread. I’m going to explain how healthy each of these are for you, and why these items have all made it as a staple in my healthy breakfast routine!

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Let’s start off with the beverages. I like to drink up to two coffee cups a day, and no more than that. Many people debate whether or not coffee is healthy for you, and while some say it’s not, there have been other beneficial findings to drinking coffee. Did you know that coffee drinkers are less likely to develop Parkinson’s disease? Bet you’re cherishing your little fix now more than ever. You’re welcome.

I find that if I go for the third cup, I’m wired throughout the night. An awesome alternative to a third cup of coffee is a nice protein shake! I like to mix a scoop of my vanilla vegan protein shake by Purely Inspired. I will have a review post up specifically on that protein powder coming up, so be sure you’re subscribed if you’re interested in hearing more about it!


I then like to have a nice cup of hot tea. I choose between Lemon and ginger, or green tea. I skip this step if I’m too pressed for time in the morning, but these are also great teas to have during the afternoon as a little pick me up. Lemon and ginger is perfect for body soreness, tummy aches, or any time you don’t feel good. Ginger is an inflammation reducer, which lemon is a nice antioxidant. Green tea can boost the metabolism, and keep you awake (that’s if there’s caffeine in yours).

I like to cook up some egg whites and sprinkle them with some cheddar cheese and a slice of ham diced. This is a great source of protein, and if you don’t want to open an egg individually and throw the yolk away, you can just purchase some already packaged egg whites. I find this to be the easiest way.

Along with the eggs, as far as sides go, a slice of Ezekiel bread along with some mixed fruit pieces really tops the breakfast off. Ezekiel bread is delicious, and you can find it in the frozen section of your grocery store. You must keep this bread refrigerated! Grabbing some already packaged mixed fruits from your local grocery store save you a lot of time, or you can create your own mix by finding time to dice different fruits, and store them in your fridge.

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Finally, you can’t forget your vitamins. Every morning, I have a multivitamin and an extra dose of vitamin D. The vitamin D is because I have a natural deficiency to it, and I like to take care of that. You can always request your vitamin levels to be checked during your yearly physical. A multivitamin usually has around 1,000 IU of a certain vitamin, so I make sure to only purchase 1,000 IU more of the extra vitamin I need. You never want to overdose on vitamins! So a nice balance everyday will work great in your benefit.

What do you guys like to eat in the morning? If you’re looking for healthier options, these are perfect for adding into your routine! I hope you’ve enjoyed this post, and thanks so much for reading!

What You’ll Need

1 part egg whites

1 Slice of ham or preferred cold cut meat

1 slice of Ezekiel bread to toast

Pieces of diced mixed fruits of your choice

1 cup of hot tea of your choice

Daily vitamins of your choice

Tips on How to Watch your Weight During the Holidays

14 Dec

Hey guys!

The holidays is such a fun time, and since Thanksgiving, I’ve definitely been indulging in sweets and delicious pastries that a typical family would bring into their households for whatever festive reason they have. Yet, I do want to say, that last year around this time, I was well on my way to gaining 10 pounds.

It was such a shame, because I feel I lose a bunch of weight during the summer, and then I dread the holidays because all of my hard work goes out of the window. This year I’ve developed some rules I made for myself during this time in regards to food.

Hopefully these tips will help those of you out, who are going to be exposed to all sorts of fattening, delicious food all around you this winter season!


 1. Don’t neglect your workout routines.

This is so important. Around this time last year, I just gave up going to the gym all together because I was super busy with finals and a ton of family events I had to attend. I regretted at least getting my workouts out, even if I knew I was going to eat poorly.

Make sure to get your workouts out of the way in the morning, before you have to do anything. This will help you manage your time, and you don’t have to be late for any other events you’ll have to attend throughout the day.


2. If you know you’re going to have to eat a bad cheat meal, eat healthy all day before.

It’s okay to have a cheat meal, not a whole cheat day. If you have no control over this and you’re out of town, try to watch just HOW MUCH of the unhealthy meals you have, and order alternatively healthy meals for most of the time. Indulge, but don’t make it a marathon.


3. You don’t have to insult your elders, just portion control their dessert.

We all have that grandma that gets insulted if you don’t try her yearly homemade pumpkin pie, or some type of homemade dessert they made, with pride.

I cannot say no to that (it’s once a year, poor woman), so what I would do is have a just one slice. That way you don’t offend anyone, and you don’t keep grabbing for more and over indulging.


4. Prep all of your foods a week before a hectic week/weekend.

If you know you’re going away out of state, this one doesn’t apply. If you’re home for the entire holiday season, I suggest you pick a day where you can prep some healthy meals for the week, before and in between any “feast” days. This just makes eating healthy during the holidays easier on you.


5. Get back to your full healthy routine as soon the festivities are over.

This one is simple. Once the first week of January hits, it would be wise to focus on getting back to normal eating habits. You’ll body will thank you for it!

I’m pretty sure after outlining my goals for this holiday season, I will be able to manage and control myself better.

I’ve always found that writing things down, will help set them into motion. If you need to, make a sticky note of your own personal weight goals, and stick to them.

Once everything is set and done, you’ll have enjoyed your holiday food fest, without gaining too much weight. I hope this helps you all, and you have a wonderful festive month ahead!

My Vitamin Regimen

22 Nov

Hey there!

This is going to be a health/well being post, so just get ready! About a year ago, I got dizzy at my job. I’m talking dizzy to the point of having to leave and go home. It wasn’t wise of me to drive at the time, as I felt myself extremely light headed. I was also unable to swallow for a while as well, and my concentration was shot.

I would have to reread a word over and over in order for things to make sense. It was a strange experience. My doctor ended up telling me I had significantly low vitamin D levels, and so I began taking a 2000 IU of vitamin D.


Fast forward to the beginning of this year, I began feeling sick again. No one could figure out what was wrong with me, except the “I have high anxiety” diagnosis. I took a bunch of blood work, and still nothing. I went with it, but I didn’t necessarily believe it could be all just that conclusion. I just recently found out I have a large ovarian cyst, and it’s been pretty painful at times to deal with.

After having to be on mandatory treatment to shrink it and all of these other health effects I have had, I put myself on a vitamin regimen. Granted, this is no miracle cure what so ever, but it has been working for me personally. When I stop taking them, I start feeling sick more often. If you’re not sure if you should take these vitamins, consult with a doctor first. So let’s get into what I take every morning after I eat my breakfast!


I take 50 milligrams of CoQ10, 1000 IU of vitamin D, a multi Vitamin and Acidophilus. I’m going to explain what each of them does for you, and how it’s helped me in general. The Multi Vitamin from Nature made has just been wonderful. It’s amazing how your overall well-being improves when you’re on a multi vitamin. I do recommend this one for everyone.

As we age, we sometimes lack certain nutrients, and multi vitamin is going to make sure you get the proper nutrition you need, without worrying if you have eaten a banana that day, or if you’ve eaten all of your veggies. Granted, eating greens is great, but not all of us do it every single day. A multi vitamin is your safety net.


Now Acidophilus are bacterial cultures that live in the digestive system. They can be found in dairy products mostly. Yet I do not drink milk. That’s right, I can’t stand any type of milk, unless it’s in a Greek yogurt. I was getting a lot of strep infections earlier this year and late last year. The doctors were surprised I kept coming in with a strep infection even after hard amoxicillin treatments. Since incorporating this probiotic into my routine, I have yet to have a reoccurrence.

I only take 1000 IU of vitamin D, because in my multi vitamin there is already 1000 IU. It’s not safe to overdose on vitamins, as you could get poisoned. I made sure to get my recommended 2000 IU of vitamin D in a healthy and safe way. Since I am naturally vitamin D deficient, I have to take care of my levels as they get extremely low if I don’t. Since taking vitamin D supplements, my levels are doing just great!


Finally, not many people know or have heard of a CoQ10 supplement. Coenzyme Q10 prevents any cardiovascular problems as well as muscle tissue problems. I take only 50 milligrams because after doing some research, it was suggested that this was the only dose you’ll be needing. I don’t want to risk upping the dosage, as there could be many bad side effects if you do. It’s important for me to keep my heart healthy, as heart disease runs in my family.

Well there you have it. What may work for me, might not work for you, so please do your own thorough research on supplements. It’s important to take care of yourself the best way possible, and when medical doctors can’t go above and beyond for you in this day in age, it’s best to take your health into your own hands.

Until next time, stay healthy and thank you for reading!

Healthy Meal Prep Ideas

9 Nov

Hey guys!

A lot of people are stuck in their very busy schedules, and the result is poor eating habits. Let’s face it, it’s hard to deny a breakfast meal from McDonalds when its right next to your job, and you’re already extra late to work with nothing in your stomach.

It’s happened to the best of us, and it will continue to happen from time to time. To reduce running to the nearest fast food restaurant or bakery, here’s an idea: prepare your meals for the entire week! You can view a different variation above on my YouTube channel, or read how I created this salmon, baby tomatoes, and Brussel sprouts meal combo!


I’m taking this meal of Salmon, Brussel Sprouts, and baby tomatoes in balsamic vinaigrette. I’ve prepared as an example. First, you should pick a day of the week where you are absolutely free to cook up meals for the entire week. For me, it’s Tuesday mornings.

That’s always subject to change, so make sure you do groceries before your chosen “meal prep” days. I plan to cook a meat, a side or two, and then another meat and another side to just leave in my fridge for me to pick and graze on if I ever get hungry when at home.


Another tip for foods to grab when you’re home, if you like canned tuna, stock up! Make juices for the week. Get light and fit yogurts from Dannon, and graze on those snacks. You can even make my ice cream recipe using some fruits and yogurts in your fridge. I promise, there are a lot of healthy home snacks you can have, and your body will thank you for it.

Now onto the actual meal prep. You’re going to want to prep your lunches for when you’re at your University or at work. I love to switch it up every week after the groceries have been done, and this week I enjoyed the cilantro that was in the fridge, by dicing it up very small and sprinkling it over the salmon.

Full meal

Place all of your meats and veggies in one big pan to bake. This makes everything easier, and you’ll just need to pack it after it’s done. That’s it! I like to have some chickpeas simmering on the stove top while everything is baking inside of the oven, and maybe chops some avocados or have my zucchini spaghetti cooking in a sauce pan.

It’s important to make your food taste delicious, so if you want to add any sauces or seasoning, go for it. I always make my healthy foods edible and enjoyable to my liking this way. If you need to drizzle ginger dressing on the salmon, or any meat sauce for the veggies, have at it!


These are just some tips to get you set up on eating healthy throughout the day and not spending so much money eating out. I know it can be hard, but this way you’ll save more money while keeping healthy. Hope these tips have helped you, and thanks so much for reading!

My Fitness Routine

2 Oct

Hey guys!

I am proud to say that for once in a long time, I’m happy with my fitness routine. I gained a ton of weight last year due to health-related problems, so I decided to take my well-being into my own hands.

I just want to begin by saying that this post is not sponsored or affiliated with the products I am going to discuss, these were all purchased with good money, and results are based on motivation only.


I began a workout regimen with Beach Body’s 21 Day Fix for five days a week. I ate six times a day (small, healthy meals), and the best part was my cheat meal once a week! This is just what has been working for me, and I know other people trying the 21 day fix might have different results. Let me know if you have tried it though, and share your experience here!

The 21 Day Fix requires that you measure your food out with the portioned containers that comes with the two DVDs and handbook. I personally never used the containers, because I knew how to eat healthy, even though at times I didn’t.

They are meant for those who want to learn how to eat the good stuff without over doing it. I do a low carbohydrate, high protein diet, so it works just as good. I like to have at least one grain carb a day, preferably in the morning so that I am able to burn it off throughout the day.


You will need to purchase a workout mat, two sets of weights to alternate if you get tired or if instructed to use, and you may use a resistance band which is optional. I love how each video shows a modified way of doing certain exercises.

Let’s say, you can’t do jumping jacks because you have bad ankles like I do, then you’ll follow the modifier member’s movements. So even if you can’t keep up with some of the tougher routines, you’ll still be working out the same muscles, just in a more comfortable way for you.

The program comes with two DVDs that you will follow in order. The workouts are numbered, so you won’t be lost. Just keep repeating after you’ve finished all 10 workouts in both DVDs. It’s helped me so much, and the workouts are tough but enjoyable. For just 30 minutes a day with a fun instructor, you’ll come to love it as much as I have!


The numbers on the scale keep dropping for me, and I know it was because I work out five-six times a week. I have one rest day, and I have one cheat meal (no full cheat days). One cheat meal throughout the entire week that is completely fattening and delicious, keeps you sane. I look forward to it every week!

I don’t take any protein supplements or drink any protein shakes. It would help me, but I’ve just stuck to a Greek yogurt before and after my workout. Sometimes I even have a can of tuna to refuel. Protein is the main component to every healthy diet. If you just eat a bag of iceberg lettuce salad, you’re not getting any real nutrients.


You’ll feel like collapsing mid work out if your goal is to starve. Never starve your body, as you’ll gain weight this way much easier. If you’re a vegetarian, a good amount of beans and lentils along with some tofu would be a great pre and post workout meal.

I love how I can come home, workout for 30 minutes, and get back to my school work and other activities. This is a simple way of staying in shape, with some tough routines at home. How is your fitness routine like? I hope you’ve found these tips helpful, and thanks so much for reading!

Products listed

Beach Body 21 Day Fix

2 Sets of Weights (5lb & 8lb)

August Juice of the Month: Berwi Tarte Juice

7 Aug

Hey there!

It’s time for my monthly juice recipe yet again, and this time it’s what I call the “Crispy Berwi Fresh” juice. Yes, I purposely misspelled the word berry, because there’s a new ingredient I juiced for the first time and decided to incorporate it in the name… that’s kiwi!


You’ll need a handful of fresh strawberries, an orange or a few tangerines, half of a cucumber, a kiwi, spinach, and an apple. These delicious ingredients come together to create a zesty fresh beverage, making your taste buds happy!

What’s special about Kiwi is that it doesn’t spike insulin like some other fruits, and won’t cause your body to store fat! Kiwi is a great source of fiber, meaning it helps your digestive system and keeps you fuller longer. Fiber also cleanses any toxins in the body, therefore kiwi will help rid your digestive track of anything that’s not supposed to be there. Kiwi is an all-around great fruit to consume, and not many people consume or know about it.


Cucumbers add a nice refreshing flavor to any juice. I often use cucumbers as the main ingredient in my daily juices. They are 95% water, so they will keep you full and keep your body hydrated! They also produce a type of flavonol called fisetin, which protect the brain. Also, cucumbers prevent bad breathe. What’s not to like about them?

The choice between tangerines or oranges is always difficult, because both pack a high dose of vitamin C and taste delicious. Use whatever you please! The apple and spinach make the drink a beautiful green color, while adding nutrients like iron and antioxidants to your juices. I have at least one apple, for five days a week. Apples have preventative qualities that protect you from getting sick often and cancer cells. Spinach has an abundant of vitamins in it, and is the perfect green filler to any juice recipe!


Strawberries are awesome to juice. They juice wonderfully (when not frozen) and can be made to create a spritzer or a nice healthy juice. Strawberries are a great source of vitamin C as well, and they protect your heart. Strawberries contain flavonoids and ellagic acid, both of which combat heart disease and bad cholesterol in the body.

There you have it. This recipe is packed with nutrient abundant fruits and a veggie that will fuel your body the best way possible. The flavors come together quite nicely, so stevia or any other sweeteners are optional. Enjoy sipping on your Berwi Tarte juices, until next month!


Note: This was my last “Juice of the Month” post in this series, as I began to work on my “Get the Look” series. For some amazing recipes, look through the Wellness category. Thanks so much guys!

Juice of the Month: “Sunshine” Juice

3 Jul

Happy July!

The “Sunshine” juice is the extremely delicious and packed with Vitamin C!

Finished Juice 2

Made with mint leaves, oranges, and mango chunks, this juice recipe proves to be the easiest and the tastiest without added sugars!

I didn’t use any stevia for this recipe, as the ingredients already make it naturally sweet. The mint leaves add an interesting zing to it, and the orange with mango combo is perfect for a hot day of summer. You can even through in some liquor with this recipe, and make it a fresh pool/beach side drink with ice!


I made sure to buy frozen mango chunks, and let them thaw out before placing them inside the juicer or else no juice will come out. But at least with mango chunks, you don’t waste a whole mango or so, and can always refreeze at your convenience with no mess or hassle.

It takes my juicer about 4 oranges to create a cupful of juice, so that’s the amount of peeled oranges I used. I didn’t add too much mint leaves. Around 4 will do it. Mix all of the ingredients together to create a delicious, semi-thick juice with a whole lot of flavor.


Mangos are in the same family as coconuts, olives, and dates, as they all have pits in the middle. The health benefits of mangos includes prevention of colon cancer and helpful factors to the digestive system. Along with oranges, mangos are rich in vitamin C. It’s a true tropical fruit, and by far the most delicious I’ve ever had.

This isn’t so much as a calorie friendly drink, but if you’re looking to satisfy your sweet tooth this is a relatively easy recipe that doesn’t equal the calories of a chocolate cake (let’s be real, chocolate cake is great but this is a nice substitute).


Thanks for reading, and enjoy your Sunshine juice!

My Favorite Afternoon Pick-Me-Ups

26 Jun

Hey guys!

I love the weekends and my days off because I get to indulge in my little energy boost routine that I’m about to share with you today. Not off during the weekends? No worries! You can always implement this routine at the office, and you’ll be happy you did. I like to consume fresh organic green tea, a Greek yogurt, and a home made juice.


First and foremost, I usually do this little pick-me-up routine after lunch in the late afternoon. I’m just naturally always hungry, and I get moody if I don’t consume something every two hours at the most. I put a pot of water on high in order for it to come to a boil, and add a pack of Bigelow’s Organic Green Tea. Make sure you turn it off once you see it boiling, and let it sit for a few minutes. I like my green tea concentrated, so I just rip the packets open and let it fall loosely in the pot while it steeps.


For loose leaf teas, I suggest using a strainer. Teas are just so much more potent to me when they aren’t in an absorbable packet that you have to squeeze in water. I use my favorite Teavana strainer, excuse the stains on it as I bought it a few years back. Now if you’re at work, by all means use a packet. I always resort to one, because let’s face it, carrying a nice big cup strainer around will have you looking a bit like a crazy tea lady.


I am always on the search for ways to get my vitamins in without so much hassle, and I do this by storing my juices for a whole week. My slogan should be “No fruits or veggies left behind” because I will literally use up a weeks worth of fruits and veggies in one day when prepping my juices. So if you think you’re buying too much kale or spinach, trust me, the more the merrier. The best part of prepping your weekly juices is that you can just grab and go when you’re going to be at work.


I like to use my Nutribullet cups along with the resealable lids for storage. These can be a bit pricey, so feel free to use water bottles for a cheaper alternative. To get some ideas, !

I simply cannot get enough of Dannon’s Light & Fit Greek Yogurts. You can find these babies at your local supermarkets. Here’s a tip: Walmart has more flavor varieties than Publix does. Granted, Walmart doesn’t have all of the ones at Publix either. I suggest going to both to pick up a wider range of flavors to last you for the whole week or so.


My favorite Light & Fit flavors are key lime, citrus, limited edition salted caramel, and the yummy caramel macchiato. People might argue that these aren’t all that healthy and all that jazz, but out of all of the Greek yogurts out there on the market, I find these the best out of all of them. With 12 grams of protein and a wide selection of flavors, Light & Fit has earned its spot in my life forever.

The next time you’re thinking about making yourself another cup of coffee in the middle of the afternoon and suffer the consequences of major tossing and turning at night, consider this energy boosting routine. I feel upbeat and in a better mood after I eat my pick me up afternoon foods, and hope you can enjoy some of these as well.

Have any energy boosting tips? Let me know!

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