Week in the Life on Instagram

I wanted to go back over this past week on Instagram to recap all the images I have posted over the past week!  I wish Instagram could capture all the amazing moments that happen outside of/behind the screen :)

thumb_IMG_6519_1024 Can’t believe it’s been over a full week since the Fourth of July!  I have been trying to embrace more crop tops and this two piece chambray crop top and skirt I found on Lulu’s is just perfect (I ordered the XS for size reference)!  I wore this to a dinner last Saturday night with friends.

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The Fourth involved a red, white, and blue bikini, grilling out, pool time, and boating at Allie’s house! I made a huge veggie platter with homemade guacamole and I have officially fallen in love with pugs!thumb_IMG_6298_1024

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Grilled mahi-mahi burgers, grilled veggies, guac and hummus!

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>>LOOK AT THAT FACE<< Allie almost let me take him home!!

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Obsessed with this view!

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We celebrated my brother’s birthday this past week as well and a piece of cake and 2 chocolate chip cookies hit the spot!  This was an Oreo cake with buttercream frosting that was AMAZING.

thumb_IMG_6336_1024  Another exciting thing that happened this week: My article on Intermittent Fasting was posted  on FoodandNutrition.org!

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I worked out a couple times this week (Weekly Workout post to come). thumb_IMG_6393_1024

I got to show off the hard work and progress of one of my clients!

And this past weekend, I enjoyed a veggie burger and fries, protein waffles, pizza, and ice cream. All while not feeling like I went overboard or sacrificing my goals. Win win!

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How was your week?

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Snickerdoodle Cauliflower Protein Cake

Ok guys, I’m obsessed with baking with cauliflower.  Only because this Snickerdoodle Cauliflower Protein Cake has the absolute perfect texture.  I kept thinking this was made with applesauce or mashed bananas with every bite because it is so moist!  Completely gluten-free, this cake would be the perfect paired with scrambled eggs and fruit for breakfast or as a quick pre-workout snack with some peanut butter spread on top!

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Snickerdoodle Cauliflower Protein Cake

Original recipe: Hana DeVore 

Makes 8 slices 

Ingredients

1 package Trader Joe’s frozen cauliflower rice (approx 350 g cauliflower)

2 large eggs

6 Tbsp (92 g) egg whites

1 scoop Cinnamon Swirl slap nutrition whey

2 scoops MyPureGoodness Vanilla pumpkin seed protein

1 TBSP flax seed meal

2 TBSP coconut flour

1/2 TBSP baking powder

5 drops vanilla stevia

1 TBSP cinnamon

Instructions

  1. Preheat oven to 350F.
  2. Microwave the cauliflower rice until steamed.
  3. Add cauliflower rice plus rest of ingredients into a food processor.  Blend into a smooth batter.
  4. Pour into a greased 9×9 pie pan and bake for 18-22 minutes.
  5. Cut into 8 cake pieces and enjoy!

 

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What I Ate Wednesday: Triathlon Training + Trader Joe’s Haul

Happy Wednesday beauties!

This full day of eating is actually from Sunday.  As you may have heard, I am running in a triathlon this weekend!  It is only a sprint tri (0.25 mile swim, 10 mile bike, 5K run) but I am getting super excited.  To be honest, I haven’t been training super hard but I hope that I can still be competitive.  If not, I just hope to not die since I don’t run that much.  Anyway, my boyfriend and I wanted to practice the open water swim portion at the location the race will be (Madeira Beach) and drove down to the beach on Sunday to practice!  The beach is only 35 minutes from me – jealous?? 😉

We went out Friday night and this is the only picture I got :)  The rest of the activity was on SnapChat!!  Full outfit from Forever 21.

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Obsessed with these Cauliflower Oats.  Made with vanilla protein, cinnamon, tons of berries, and a banana.

PRE-WORKOUT

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I actually got hungry again by the time we got to the beach so I snacked on half of this bar.  It was super delicious and seedy and a small amount of carbs for a pre-workout snack.

I am also in love with my Apple Watch cuff!!!  Super stylish instead of the boring black band that the watch comes with.  My best girlfriend actually invented and launched the product – The Ultimate Cuff – earlier this year.  I get so many compliments when I wear it.   So, if you love jewelry as much as I do, it’s a must.  She also offered to give me a discount code and I of course said yes!!!  My code is DietitianDeanna for 20% off.  It’s a perfect gift for Mom or your sister too.

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After swimming a quarter of a mile and walking the beach several miles, I wasn’t super hungry but knew I needed some carbs and protein to refuel while we ran errands  (Whole Foods, Target,  Trader Joe’s).  So I munched on half of this cookie and a protein shake made with 1/2 scoop ProZero Strawberry Jam and 1/2 scoop My Pure Goodness Chocolate.  Tasted like a chocolate covered strawberry!   thumb_IMG_4106_1024

Eaten at Whole Foods while the man chomped on pizza!

We ran errands, got too much stuff at Target, and picked up some delicious salmon for dinner!

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Dinner was this exact meal.  I made the eggplant fries by just chopping the eggplant into fry shapes and roasting at 425 for 35 minutes alongside the brussel sprouts.  Sprayed with coconut oil spray and Himalayan pink sea salt before roasting!  I also had some mushrooms dipped in hummus.

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The Just Beets are perfect – sweet and earthy and addictive!  The Chili Lime Seasoning I put on some tilapia I meal-prepped for the week. Obsessed!!thumb_IMG_4128_1024

Vegan marshmallows!  I ended up passing on these but they felt so fluffy and perfect and I absolutely LOVE S’mores during the summer. thumb_IMG_4130_1024

These are perfection as well. Macros are on point and they go perfect crumbled over some Arctic Zero ice cream and a protein mugcake!!

DESSERT

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A bunch of rice cakes + a generous amount of vanilla almond butter (homemade) and peanut butter.  Can’t go wrong there.

Feeling nervous but more prepared for the triathlon after the training this day.  I will make sure to do a full recap as well if you are interested in running one.

Also, what are your favorite Trader Joe’s finds recently?  I am there AT LEAST once a week so give em to me!

 

Cauliflower Oats {Volume Eating}

Oatmeal and cauliflower?!  The combination may sound terrible but truth me on this one.  You can barely taste the cauliflower and your bowl of oats will double in volume!  Try it once and you will be converted, I swear. thumb_IMG_3686_1024

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Vanilla Cauliflower Oats

Serves 1

Ingredients

45 g oatmeal (or cream of wheat, cream of rice, or oat bran)

3/4 cup water

1 scoop vanilla protein powder

50-100 g steamed and mashed Trader Joe’s cauliflower rice

Instructions

  1. Steam an entire bag of Trader Joe’s cauliflower rice, pour into a Pyrex dish, and mash with a fork until it is no longer super chunky.  Store the cauliflower in the Pyrex dish to add to your oats throughout the week.
  2. Cook oats with water for 2 minutes, add your serving of steamed, mashed cauliflower and scoop of protein and microwave for another minute. Let cool.
  3. Top with fresh blueberries, raspberries, banana slices, and a heavy drizzle of Butter Pecan coconut butter. 

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It’s now a regular occurrence in my house. Veggies at breakfast just got a whole lot easier!

 

 

What I Ate Wednesday

Good morning beautiful!  Life has been good to me lately.  Is it OK to just be happy?  There will always be bad days (and lots of them) but it feels good to feed off the days that are super positive. No?  I digress.

This day of eats was from last week after getting back from traveling.  I celebrated Mother’s Day early (my Mom works as a nurse and worked on Sunday) by making my Mom dinner.  I also got her a vase of gorgeous tulip bulbs so that they would bloom slowly and she could replant them.  Look how gorgeous they are!

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I spent the day at my parents – which was much needed!  Glad they love to eat healthy too and always have the fridge stocked.  My Dad is amazing – whenever he knows I’m coming he buys TONS of  vegetables, fresh fish, peanut butter, and rice cakes.  Hey, my family knows me pretty well!

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My favorite simple Oatmeal Cinnamon Protein Pancakes.  Added almond butter on top after the picture!

LUNCH

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My brother and I ended up going to the gym mid-day.  We hit an AWESOME leg workout and the whole workout is on my Week of Workouts post.  I did 10 minutes of HIIT on the stairmaster as well (my brother was doing calves and I almost never lift calves…).  Post-workout was this kale, egg beater/egg white omelette, fresh strawberries, and half of a Lenny and Larry’s White Chocolate Macadamia Nut cookie.  This flavor is actually my least favorite so far (Birthday Cake and Snickerdoodle are my top picks) but is still good because #cookies.

MINI-MEAL

A huge banana, D’s Naturals Vanilla Maple Frosting Almond Butter, and a handful of Kashi Honey Almond Flax cereal. This almond butter is life-changing.  Check out Heather’s review of more of their flavors!

DINNER

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THIS QUICHE.  Make it with the crust, I swear you will thank me.  The full fat cheese and flaky golden-brown crust take this to another level.  We also had a huge salad on the side.

DESSERT

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If you are not following me on Instagram, you must.  When I find new products, I have to share.  I gave this Halo Top Birthday Cake ice cream an 8.5/10 the first time I tried but now that the pint is almost gone, it would be safe to say it’s more like a 9.5/10.  Only because mine melted before I could get it home and thus is a little icy in spots (not sure if that’s my fault or the product so may need to try again with another pint).   I know this flavor is SUPER hard to find but I found mine at Whole Foods in Tampa.

Anyone else having just an amazing day and want to share that positivity with me?

Also, don’t forget to stop by more full day of eats on Arman’s blog today.

 

 

Week of Workouts

thumb_IMG_3035_1024Happy Monday Beauties!  I am compiling another week of workouts over the past week to give you a good idea of my current training and exercise routine.  Also, I am officially registered for my first triathlon, the 31st Annual Madeira Beach Triathlon on May 22, 2016!!  Yes, that’s less than 2 weeks away. 

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I am really excited but also really NERVOUS!  I have never swam in open water before this past week and am just not the strongest swimmer.  However, my goal is to finish (and hopefully finish strong) but not to care about my placement.  I am competitive, so this will be hard, but I truly feel that I have awesome endurance and strength right now from my current exercise routine and don’t want to overload my body going into the next 2 weeks.

Monday: 0.25 Mile Ocean Swim + Full Body Strength Training

Incline DB Chest Press 4 x 12

Step-ups 4 x 20

Bent-over BB Row 4 x 10

Lateral Raise 4 x 10

Hip-thrusters 4 x 12

Tuesday: Upper Body Training (Back and Shoulder Focus) + Light Legs

Narrow-Grip Lat Pulldown 4 x 12

Straight-arm Pulldown 4 x 10

Bent-over DB Row 4 x 10

DB Deadlifts 4 x 10

Overhead Press 4 x 12

Upright rows 4 x 10-12

Side walking squats 4 x 20

Wednesday: Rest Day (Traveling)

Thursday: BodyPump

Friday: Legs + 10 Minutes HIIT on stairmaster

Smith-machine Squats – 5 sets – Set of 12, 10, 8, 6, 12

Walking Lunges with 70 lb BB on back – 4 sets – Sets of 24, 20, 16, 20

Lying Hamstring Curl 4 sets – Sets of 12, 10, 8, 12

Saturday: 60 Minutes Boxing

Sunday: Rest Day (My legs were screaming at me!)

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And a rare work outfit since I traveled this week and I’m not always in workout clothes :)

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NOTE: I plan to add in some combined workouts (Swim + Bike and Bike + Run) but don’t plan on swimming, biking, or running more than needed.  I don’t love the way my body looks or feel as energized when I do too much steady state cardio, and thus why I am choosing to not overdo it.  I will still continue to lift at least 3 times per week and throw in a class 1-2 times per week to keep my endurance high.

And to include some food pictures (because I am sure that’s why you are actually here!), below is the best meal I had this past week:

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Whole Foods can do no wrong.

Have you ever done a triathlon?

What was your training technique?

{Healthy} Spinach Cheddar Quiche

Quiche is my Mom’s favorite dish – so I am celebrating Mother’s Day with a recipe tribute to her. She is working on Mother’s Day (she is a nurse!) so we actually celebrated earlier this week with this delicious recipe and a vase of tulips.  Serve this macro-friendly quiche at brunch with oatmeal cinnamon pancakes and fresh fruit or with an arugula salad as a perfect summer dinner.

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{Healthy} Spinach Cheddar Quiche

Serves 4

Ingredients

1 frozen Pillsbury pie crust, thawed

2 large eggs

0.5 cup Egg Beaters

0.5 cup 100% Liquid Egg Whites

0.5 cup Unsweetened Original Almond Milk

1 bag organic spinach

1 oz full-fat sharp cheddar

1/2 tsp salt

1/2 tsp dry mustard

1/2 tsp fresh ground black pepper

1/4 tsp red pepper flakes

Instructions

  1. Preheat oven to 375F.
  2. Roll out thawed pie crust onto a pie pan sprayed with olive oil.  Pinch edges down.
  3. Whisk eggs, Egg Beaters, and 100% Liquid Egg Whites, and unsweetened Almond Milk in a measuring cup.  Whisk in salt, dry mustard, pepper, and red pepper flakes.
  4. Heat saute pan over medium-heat, spray with olive oil spray, and saute spinach until wilted.
  5. Layer cooked spinach first into pie pan with pie crust. Add 1 oz cheddar cheese and pour egg mixture over top.
  6. Cook for 35 minutes until crust is golden brown.

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Nutrition Stats: 268 calories

13 g fat, 20 g carb, 15 g protein

Oatmeal Cinnamon Protein Pancakes

Extra cinnamon and nutty oats (ground into flour) give these pancakes a delicious taste.  Add pumpkin puree to make them super moist but I swear you can’t even tell there is pumpkin in them! thumb_IMG_3298_1024

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Oatmeal Cinnamon Protein Pancakes

Recipe serves 1 (Double to make for 2)

Ingredients

1/3 cup oatmeal (ground into flour)

1 scoop Cinnamon Swirl whey (use code DIETITIANDEANNA for discount at checkout)

1 tsp cinnamon

1/2 tsp baking powder

46 g egg whites

1/4 cup (30 g) pumpkin puree

2-4 Tbsp (2-4 oz) unsweetened coconut milk

Instructions

  1. Grind oats into flour and dump into a large bowl.
  2. Add protein powder, cinnamon and baking powder to oat flour and stir.
  3. Add egg whites, pumpkin puree, and unsweetened coconut/almond/cashew milk until it’s a thin pancake consistency.
  4. Cook in a sauté pan over low heat for approximately 2 minutes on each side.
  5. Top with fresh strawberries, slices banana, sugar-free maple syrup, and Essentially Coconut Butter Pecan butter (code DIETITIANDEANNA for 20% discount at checkout).

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Nutrition Stats (Pancakes Without Toppings): 260 calories

3 g fat, 25 g carb, 34 g protein

Chocolate Peanut Butter Mug Cake

Topped with bananas, whipped cream, and mini chocolate peanut butter cups, this chocolate peanut butter cake is perfect for both your sweet tooth and for hitting your protein requirements for the day. thumb_IMG_3323_1024

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Chocolate Peanut Butter Mug Cake

Serves 1

Ingredients

2 Tbsp (14 grams) coconut flour

1/2 scoop (16 grams) Peanut Butter cup protein powder (I used this brand that works well because it is a whey + casein blend but can use any chocolate protein powder)

1/2 Tbsp (3 grams) Hershey’s dark cocoa powder

1/2 tsp baking powder

1 tsp peanut butter extract (found at Walmart and is optional)

3 drops liquid stevia

1/4 cup plus 2-4 Tbsp unsweetened almond milk

Instructions

  1. Mix all dry ingredients together in a large bowl.  Add extract, stevia drops, and almond milk and fold batter until all combined.  Should be a thick brownie batter consistency.
  2. Microwave for 60 seconds.  Check on the mug cake and then microwave for another 10-20 seconds so that the inside is a little gooey still.  This cake will become DRY if you microwave for too long – it sets up a little more if you let it sit after cooking!  I actually put mine in the freezer for a minute or two to set up!
  3. Top with peanut butter, sliced banana, fat-free whipped cream, and mini chocolate peanut butter cups (Trader Joe’s)!

Nutrition Stats for Chocolate Peanut Butter Mug Cake (without toppings): 130 calories

4 g fat, 10 g carb, 16 g protein

Caramelized Banana Bread Breakfast Bowl

Warm caramelized bananas with hints of cinnamon and a rich coconut vanilla frosting.  This breakfast bowl may feel unhealthy, but it’s oh-so-good for you!

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Caramelized Banana Bread Breakfast Bowl

Serves 1

Ingredients

45 g cream of wheat

1 cup water

1 scoop vanilla protein powder (I love this plant-based brand and this whey)

1 ripe banana

1 tsp coconut oil

Cinnamon, sea salt

Coconut butter (I love this brand)

Instructions

  1. Cook cream of wheat with water in microwave for 2 minutes.  Stir and microwave for another minute. Let sit for 10 minutes to become more of a thick ‘cake’ consistency.
  2. Meanwhile, heat coconut oil over low heat in a sauté pan.  Slice banana,  place in the warm pan, sprinkle with cinnamon, and cook in the coconut oil for approx 5 minutes until golden and smelling fragrant.
  3. Mix protein powder + 1/2 of the cooked warm banana into the cream of wheat bowl and microwave for another 1 minute.
  4. Top with rest of banana, more cinnamon, and a tablespoon or two of the rich coconut butter.

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