More recipes!!

I love to eat carbs but since carbs are not a part of my diet right now I have to find a compromise. I also know many of my viewers are trying to lose weight, get fit, be healthy and all so I am loving putting up all my recipes for everyone and I think my recipes are super easy ! I try to keep all my meals super quick and easy since I'm constantly on the go. (the life of a science major) I also make sure to meal prep as much as I can for the whole week so I can grab and go but unfortunately the recipes below are not really made to prep and eat the next day due to the consistency of the noodles. YES I said noodles.

I love to eat pasta and I have found a pretty awesome solution to this! It's called spinach noodles! They are actually shirataki noodles made with spinach flavor but they are so yummy!!! I bought mine at Sprouts Farmers Market, they come in a bag full of some watery substance and trust me they look gross and creepy.

The bag says to drain and boil for one minute which I do. Once the noodles are all drained I put some tomatoe and basil Walden Farms sauce mixed in or their ever so delicious garlic and herb sauce! The texture of the noodles is a little weird but let me tell you when you can't have carbs and you want pasta THIS is the way to go!

Another way I like to make them is to sautée them until are a little crunchy and add the Walden Farms Asian dressing to them along with some broccoli or brusselsprouts.its oh so delicious! 

Sweet and Skinny

Working 12 hour night shifts can be exhausting and sometimes even get boring when the time goes by slow and the patients aren't rolling in back to back. We all get extremely hungry on the night shift and constantly eat out, but since I'm dieting and trying to be healthier I find myself either giving in to the madness and eating that one donut or sitting in misery while everyone enjoys their sweets and yummy food. I recently found a new snack that tastes AMAZING and has very few carbs and sugar in it. This snack totally gets rid of the sweet cravings and makes you feel full while watching all your co-workers drink their yummy sugary delicious Dutch Bro's Coffee. The snack??? Well it's just Peanut Butter with some Truvia brown sugar sprinkled on top! It tastes delicious and you feel like you are really eating something with real brown sugar. The best part is the brown sugar, because Truvia makes it with 75% less calories than regular brown sugar and of course it's made with Stevia in the raw so it doesn't have sugar in it! This is such a simple and fast little snack and it fits in any small plastic container to take with you wherever you want.

The Selection Review

Over my winter break I had a lot of free time to do basically whatever I wanted. I did binge watch Grey's Anatomy and Family Guy, but I really LOVE to read. I really got into The Selection series by Kiera Cass, so I figured I would do a little summary and let you know what I thought about the series.

The series is basically a futuristic Bachelor but ten times better! The main character America is chosen to go to the Prince's castle with 34 other girls and compete for his love, but America is in love with someone else. It's a fun love triangle story. So far there are four books all together that are currently out and I've read the first three. I read the first three in three days which includes "The selection", "The Elite", and "The One". The next one on my list is "The Heir" and I'm SO EXCITED to announce that January 26th "The Siren" comes out! And in May "The Crown comes out! This series is seriously so amazing I fell in love with the characters.

New, Year, New Semester, New Beginnings

It's a new year which means New Years resolutions.

Well before I get to that I just wanted to give a little run down of what the beginning of my new year is going to be like. I start the new semester which includes Physiology, Food and Nutrition and Child Development. Kisses is pretty sad about me starting school because that may mean less time together. The good news for her though is that when I'm in school I tend to be a busy body and want to constantly be doing something so that will mean more walks for her.

So this year I decided to stay away from a new years RESOLUTION and think of it more as a goal that needs to happen by a certain deadline. This year I have a few of them and I'm SO excited to be working on them.

My first goal is to lose 20 pounds by June 1st, I know it may seem like a lot for someone my size but it's something I've always wanted to do and I know I can do it with hard work and dedication. Especially with this holiday weight I've put on;) Since I'm going to have a pretty busy schedule I think it will be much easier for me to obtain my goal because I won't just be vegging at home wondering what my next meal is going to be. I also have a much more open and flexible schedule which gives me plenty of time to walk all the dogs everyday and do cardio at the gym twice a day of course with some weight training.

My second goal is to quit cussing, we all know I have one of the biggest potty mouths in the history of white girls. I cuss over everything like it's no big deal. It's really quite unattractive and embarrassing for me and I'm sure for my boyfriend as well. It's like who wants to see some pretty, innocent, 12 year old looking girl saying "fuck that stupid fucking ass hole bitch who doesn't know how to drive".

And my last goal of the year is to support my boyfriend as much as I can while he goes through one of the hardest times of his life WOOT WOOT ready for it POLICE ACADEMY! I'm pretty excited to be able to say I'm dating a future Police Officer, but what girl wouldn't be? ;) I did all kinds of research on Police Academy's and I had no idea it's basically like the military. So I feel pretty bad that he has to spend half his year getting bossed around and doing crazy amounts of push-ups, but he's definitely the one to do it without complaining and probably enjoying it....I know I would come home crying my first day.

Any Requests for things you want to know about me, my life, my workouts, my recipes, or any products you would like me to review for the blog just comment on any of my posts, Facebook, Twitter, or Instagram with your ideas !

Survival of The Exes

I've kind of been on a really long vacation if you haven't noticed. I got so caught up in school and studying I didn't have the time to blog, well now I'm back! I had the craziest semester of my life and not just because of the crazy classes I was taking but because, well my life is basically like an episode of Gossip Girl. As if my life isn't complicated and annoying enough at times! As you all know I was taking the Hatha yoga class at my school for credits. This was a very nice and relaxing class that I enjoyed very much but the funny thing is my boyfriends ex was in the class...talk about AWKWARD. I decided to just mind my own business and ignore it, well apparently my resting bitch face and very little eye contact wasn't enough for her to take the hint, she ended up coming up to me almost everyday and talking to me. I was a little on edge about it but I thought oh whatever I'll be mature. Until the day she thought we were friends and apparently her idea of friends is messaging my boyfriend to hangout and "catch up" LOL as if!

But whatever I went on with my life and did my yoga and then found out another one of his exes was in my class. GEEZE survival of the exes over here. Well stay tuned for my upcoming blogs including the ever so famous "Coffee With Bean", more recipes, more workouts, and motivational quotes/photos:)

Finding motivation

I work, go to school, and when I have free time I just want to lay here and do nothing but eat all the candy and pizza in the world and not worry about a damn thing, so YES I get it. BUT this is the real world and you just can't do that. This is your time to shine, this is your time to show everyone what you and your body are capable of! You need to find your motivation. I always like to look at Tumblr fitness blogs and look at all the fit, skinny girls because it makes me realize "Wow! That's what I want to look like!"

So maybe you can try that! You really need to find some REAL motivation though! I found mine :) 

My motivation is my boyfriend! 

He does anything and everything for me to make my life amazing, so why wouldn't I want to get in shape and have a hot body so he can have a hot girlfriend?? I know he would love me no matter what, but it still motivates me having him around and he is always so encouraging! If I tell him I'm going to start some new crazy diet and you can't let me stop it! He won't let me stop he will keep motivating me to do better and keep pushing myself, and he will keep reminding me of why I wanted to start it in the first place and always tells me how proud he is of me, not just in dieting and fitness but school and my career as well!

My other motivation is Kisses! 

She is always right by my side and always happy and cheerful. When I want to just lay there, she is right there barking, howling, and throwing toys at me until I get up and play with her. She is always wanting to go on walks and explore and has the cutest personality ever! YES she even pushes me, when we go on walks she will randomly start running and look back at me like "Come on mom" so I run too. She even workouts with me in the garage and does yoga poses (no joke). I of course can’t forget to mention the fact that she was diagnosed with obesity about 4 months ago and has now lost 3.5 pounds (in dogs under 20 pounds 1 pound is equivalent to 20 pounds on a person) and has so much more energy and looks so stinking cute and tiny!!! She is the most amazing and motivational dog of all time. #chiweeniebeanie

My complete diet ! If It Fits Your Macros

So I have been on an extreme diet and workout regime and everyone is wanting to know the secret! I have lost 12 pounds in five weeks and I have toned my body in areas I never thought possible! I feel amazing and look amazing and I always love to share how I get the results! Below is a picture of my results (I'm leaning to the side, which is why my boobs look uneven LOL)

Below you will see my entire diet plan of what I eat every day, how I cook it and what dressings I use on it. The diet I am giving you is exactly what you can have so please no questions of "Can I add this?" NO. The answer is and always will be no. This diet, however is only meant to do for really no longer than ten weeks because as you will see below it isn't all that healthy. The food you eat IS healthy yes but you aren't getting adequate nutrition to live off of so this is a kick start diet and after ten weeks you can start adding fruits, and HEALTHY carbs like black beans. If you overdo it and add bad carbs and bad sugars then your results will be gone just as fast as they came. Your diet should be based off of MACROS. You must count your macros in order to lose weight and tone your body. IIFYM= If It Fits Your Macros. YES if it fits your macros then you can eat it! Go to bodybuilding.com and they have a macro calculator for you. Now this diet below is definitely under my daily macros, which once again brings us back to the fact that this diet is temporary and a kick start diet not a long term diet. And remember you absolutely MUST drink 1 entire gallon of water a day, not only will it help you lose a shit ton of weight but with all this protein going into your body you need water to help process it out or your ass might end up in the hospital with kidney stones and who knows what else!!!


Breakfast 8 A.M: 3 egg whites, 1 egg, 1 cup spinach, 6 olives (make as an omelet) add two tablespoons of your choice of salsa to eat with it.

Snack 10 A.M: 1 scoop of protein powder (your choice) 1/4 cup oats, cinnamon and mix with water (cook as a pancake) I eat this with Walden Farms cinnamon raisin peanut spread and zero calorie syrup.

Lunch 12 P.M: Small green salad with 4 oz chicken breast. You can only have Walden Farms salad dressings and nothing on the salad, just the lettuce of your choice and chicken.

Snack 2 P.M: 1 protein shake, you can add any Walden Farms stuff to this to make it taste how you want, or even freeze it overnight and eat it as ice cream!

Dinner 4 P.M: 4 oz steak (some nights you can have white fish fi you don't feel like steak) (I prefer filet mignon it's so yummy) and one cup of green beans, broccoli, or asparagus. ***on a lot of nights I replace my entire dinner with a Quest bar because I don’t have time to come home and eat**

Snack 7 P.M: OPTIONAL 20 almonds, but if you don't like almonds (I absolutely hate almonds) you can have two tablespoons of any kind of peanut butter! Some days I use regular jiffy peanut butter and other days I use Nuts N More protein pumpkin spice or toffee crunch peanut butter AND on some days instead of having this as my last snack I just put it on my protein pancake in the morning and omgsh it's delish!!!!

ADDITIONAL: You can have all the coffee you want (preferably black, but if you don’t like black then add Walden Farms creamers or stevia to it.) and you can have all the zero calorie, zero sugar, zero carb drinks you want!

Workout routine: First things first! Your energy level is going to be absolute shit with this diet, so you need to find some type of pre work out that works for you! I use BPI Sports snow cone flavored pre work out and it’s amazing.

I do fasted cardio 4-5 days a week whenever I wake up…which for me might mean at 3 P.M in the evening since I am usually awake an working at night and asleep during the day, but school days things are a little different. For my cardio I do stair stepper for 40 minutes, changing the speed and skipping steps randomly to constantly keep my heart up to speed. I also do incline at 10.5 3.5 speed on the treadmill for the same amount of time. Choose what you enjoy doing, it’s a lot better to work out when you enjoy it! Mondays and Wednesdays at night I do arms and back (find exercises that you enjoy, I usually do bent over rows, bicep curls). Tuesdays and Thursdays are leg and abs days (SQUAT HEAVY you must squat heavy, do lunges, side lunges, sumo squat pulses, find your grind). You can change the days and times obviously.
This diet is very time consuming, so pick one day a week to meal prep. I work 7 P.M-7:30 A,M and have school full time on some days from 8 A.M- 8 P.M, I get at most 4-5 hours of sleep and that’s on a good day! I have barely any free time in my life, which is why I don’t blog as much anymore, so if I have time to do this diet and workout then everybody else in the world has time to do it!!!

PROTEIN

My diet consists of two protein shakes a day and protein is the most disgusting thing I've tasted. I've tried the Dymatize flavors and YUCK! Still so awful. So below are some ways I make my protein intake easier to swallow. If it wasn't for these I would probably be throwing up twice a day.

For my first Protein "shake" I actually have a pancake, so I mix my scoop of protein with WATER, milk=makes you fat so just don't even go there. I then add some oats, mix and BAM a beautiful (well it doesn't look so beautiful) pancake! Just add some Walden Farms syrup or peanut spread and you have a yummy snack!!!

For my second protein shake I put the scoop of protein, Walden Farms cinnamon peanut spread (1 spoonful) and Walden Farms blueberry syrup (about 2 tablespoons) blend in the Magic Bullet with some water and ice! It tastes amazing!!!

Hatha Yoga

As a nursing pre requisite I have to take a P.E class and I didn't want to take an average boring P.E class so I decided to take Hatha Yoga. This was the best decision I ever made! This class is all about meditation and inner peace and it's so relaxing/stress relieving.

Hatha Yoga is a style of Yoga that does stretches and meditation to align your muscles and bones. It is supposed to send brain waves throughout your body to help relieve stress. There are different poses for different types of problems including stress, anxiety, nervousness, etc. It helps you control your breathing and certain muscle groups which causes rapid weight loss.
I have been in the class three weeks and I feel amazing! I have gone into full meditation two times now and feel so great about my body! I definitely recommend to those of you who have a lot of stress in your life. or those who want to lose weight! Along with a lot of exercise, good diet, and this style of yoga you will see rapid results like mine below.

And of course, Kisses enjoys doing yoga as well!

Low carb recipes

Ok so I mostly go low carb like 25 grams or less a day! Some of these recipes below are super tasty and will help you get through it with no problem!!

For breakfast I like to have an omelette made with egg whites and spinach, you can also add mushrooms and tomatoes! If it is too blan for you, try seasoning it! Flavor God is an amazing seasoning brand that makes crazy flavors! For my omelette I use the pizza flavor or sometimes the lemon garlic. Super yummy!

For lunch I usually have chicken or tilapia (I love love love fish) just grill it and season with any season you like. I usually choose garlic salt for mine and have about a cup of salad with it and you are good to go! A good salad dressing is raspberry vinaigrette from Walden Farms, which is zero calories, carbs, sugar, and gluten! My mom uses these for her school kids that have gluten allergies (she is a nutrition director) but there are so many other amazing products from them!

For dinner I have steak or tilapia. I usually eat it with green beans because that is literally my favorite vegetable in the world! I like the canned green beans the best, I know they aren't as healthy as fresh green beans but mmmmmm they are so delicious. Sometimes I have broccoli but I am just not a big fan of it! There is also asparagus which is super yummy sauteed! Also remember portion control! This is so important especially if you are wanting to lose fat! You should only have about 4 oz of your meats and a cup or cup and a half of your salads and greens!

For snacks I like to eat almonds (dipped in Walden Farms chocolate dip or marshmallow dip, remember zero calories, carbs, and sugar), cheese (Omgsh cheese is my most favorite thing in the world), salami, turkey rolled up with cheese, jalapeños stuffed with cream cheese (bake them to crisp), and of course don't forget the usual protein shake!! I like Fitmiss protein it's pretty cheap and tastes super yummy! Very low carb too! BUT I just ordered some protein that is supposed to be super amazing according to Nutrishop and bodybuilding.com, It's ISO-100 Dymatize cookies and cream flavor, so I will definitely let you guys know how that one turns out!

And remember everything you cook on the stove use coconut oil!!! It's so much healthier than other oils.

@tonedgirls

Want some major fitspiration?!?! Follow @tonedgirls on Instagram and you will find it.... Every time I'm super hungry and want to eat a bag of chips or a cookie I go and look at all these fit girls and think NO because I will look like that in a few months if I stay away from these chips

!