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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Week of Workouts

I ended up getting some requests to showcase my full week of workouts so I am outlining them all below!  thumb_IMG_2661_1024

Current Training from this past week:

Monday: Back and Bis

Lat Pulldown 4 x 12

Straight-arm lat pulldown 4×10

Bent-Over Rows 4 x 12

Alternating DB Bicep Curl 4 x 12

Incline Bench Bicep Curl 4 x 10

Tuesday: Shoulders and Abs

DB Overhead Press 4 x 12

Lateral Raises 4 sets increasing in weight: Sets of 12, 10, 8, 12

Cable Face Pulls 4 x 10

Plank holds 3 x 90 seconds

Leg Raises off bench 3 x 30

Ball Crunches 3 x 30

Wednesday: BodyAttack

Thursday: Chest and tris

DB Bench Press 4 x 12

Cable Crossover 4 x 10

Triceps Pressdown 4 x 12, 10, 8, 12

Cable Overhead Triceps Extension 4 x 8

Lying Triceps Extension 4 x 10

Friday: Rest/Walk around neighborhood

Saturday: Outdoor Cycling class + 30 minute resistance-band workout

Sunday: Triathlon training (Swam in our pool, Biked along the bay, and ran around our community – did the equivalent of half a sprint triathlon: 0.25 mile swim, 6 mile bike ride, and 1.5 mile run)

Monday: Legs

DB Deadlift 4 x 12

Smith Machine Squat 4 x 8

Lying Leg Curls 4 x 8

Hipthrusters 4 x 8-10

Step-Ups on Bench 4 x 15

Let me know if you try anything out!

 

Mediterranean Salmon Bowl with Roasted Cauliflower

Salmon baked with dill and oregano, broken up over a warm kale salad with the addition of tomatoes, Kalamata olives, and feta cheese.  What more could you want from dinner?  Oh, avocado and cracklin’ roasted cauliflower.  You will want to make this dinner every week, I swear!thumb_IMG_3079_1024

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Mediterranean Salmon Bowl with Roasted Cauliflower

Serves 2

Ingredients

One can Trader Joe’s Wild Alaskan no-salt-added salmon

One bag of cauliflower florets

One bag of Trader Joe’s Cruciferous crunch blend

Cherry tomatoes

Trader Joe’s organic kalamata olives

Low-fat feta cheese

One large avocado

Instructions

  1. Toss cauliflower florets with curry, Nutritional yeast, sea salt, and paprika and roast on a cookie sheet at 400F for 30 minutes.
  2. Lightly steam the Cruciferous crunch blend so it is still crisp.
  3. Sauté the full can of salmon in coconut oil spray, dried dill, and oregano for 5 minutes over high heat.
  4. To plate, fill a large bowl with the Cruciferous crunch blend and top with salmon, roasted cauliflower, cherry tomatoes, feta cheese, Kalamata olives, and avocado.  This serves 2 very hungry people!  Mash the avocado into the kale salad blend and mix all the amazing Mediterranean flavors together!

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What I Ate Wednesday + Week of Workouts

It’s my favorite day of the week!  If you’re on Instagram, hop over there because I am showcasing my favorite people/accounts over the next week to show support for all the love (holy cow 13,000. So thankful)!!

Showing off a full day of eating from this past weekend – actually this is from Saturday.  I got in a great workout, grabbed coffee, got a TON of work done, went to our pool with some friends, drank some wine, and then ate an amazing dinner out!  Also wanted to highlight what my current week of workouts looks like (end of post).

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I couldn’t decide on sweet, salty, fruity or chocolatey, so I went with ALL 4.  One egg + 1/2 cup egg white omelette stuffed with sautéed onions, organic kale, and feta cheese. Greek yogurt oatmeal waffles with banana and chocolate chips. Blueberry English muffin with peanut butter and fresh blueberries on top.  I was so hungry after an outdoor cycling class and 30 minute resistance band workout!!  Ended up working for a few hours after this on new client programs, check-ins, and adjustments.

LUNCH

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I was hungry a few hours later and ended up craving more eggs, a sweet potato covered in peanut butter and coconut butter, and broccoli.  I ended up having this for breakfast several times this week as well!!  Sweet potatoes for breakfast are my new thang.

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Top is from Target and bottoms are from Victoria’s Secret. Did anyone else hear the news?

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What will we all do?  I love their Itsy bikini bottoms. Time to stock up!

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SNACK

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Tuscan and Cracked Pepper and Sea Salt JilCrackerz with 1/2 avocado + sea salt + red pepper flakes. Order online and use my name, dietitiandeanna, for a discount!!  These are seriously like crack.

DINNER + DESSERT

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Dinner was at Datz, a local Tampa restaurant.  They are known for their burgers and desserts.  I wasn’t feeling like a huge {veggie} burger (SURPRISE) so the man and I split a Thai Shrimp Salad and Fish Tacos!  Wine on the side.  The fish tacos had blackened cod, lime crema, avocado, cilantro, and pico de gallo served on corn tortillas with jalapeno-infused Napa cabbage and Cotija cheese.  Also ordered a side of their famous homemade sweet-n-salty chips. SO GOOD.

Dessert was a huge salted chocolate chip cookie (the waiter recommended it warmed ), scoop of Fruity Pebbles ice cream (AMAZING) + 2 spoons.  Not joking, I also went home and had a few Oreo’s and peanut butter after this.  Just keepin’ it real!

Current Training from this past week:

Monday: Back and Bis

Tuesday: Shoulders and Abs

Wednesday: BodyAttack

Thursday: Chest and tris

Friday: Rest/Walk around neighborhood

Saturday: Outdoor Cycling class + 30 minute resistance-band workout

Sunday: Triathlon training (Swam in our pool, Biked along the bay, and ran around our community – did the equivalent of half a sprint triathlon: 0.25 mile swim, 6 mile bike ride, and 1.5 mile run)

Monday: Legs

I can post full workouts if you comment below and let me know!! A lot of my current workouts are a variation of the Shortcut to Size program on bodybuilding.com.

What is your current workout week looking like?

3 Easy Lunch Recipes Using Avocado

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Ever get bored of your typical lunch?  Yea, me too. There is only so much chicken, broccoli,  sweet potato, and almonds someone can eat (or fish in my case)!!

Recipe Redux (a recipe link-up founded by Registered Dietitians) this month got me thinking, what makes the TASTIEST lunches in my opinion? And what helps get me out of my lunch rut?

One word: AVOCADO.

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So instead of one MAIN recipe, I’m highlighting 3 of my favorite lunch recipes featuring the goddess of healthy fats.

  1. Avocado salad with roasted sweet potato wedges, egg, and peach salsa

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2. Baked salmon with sautéed kale mix, tomato + basil, lentils, and avocado. Full recipe here.

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3. Cinnamon raisin toast with mashed avocado (plus Himalayan pink sea salt) and a fried egg

thumb_IMG_0696_1024I wish I could choose my favorite recipe but instead I’m about to go eat some toast with mashed avocado :)

Tell me:

What’s your favorite lunch time recipe?

Favorite recipe with avocados?!


What I Ate Wednesday: Blogging and Passions

How are you doing today?

I had an epiphany this weekend that although I love social media and I love blogging, I am just not sure I could give up my weekends or social events or spontaneous invites to watch play-off games or go to the pool or ANYTHING to take pictures of food.  There, I said it.  I know my real passion is helping others with their own nutrition – whether that be on a one-to-one basis OR on a larger scale like what I enjoy for work.  And thus I know my pictures do help people in that regard, however, for me, it is only an outlet of what my passion is.

Does that make sense?  I guess I don’t want to come across like I am complaining, as I started this blog and I truly blog because I love to interact with others.  And I want to produce great content and engage amazing people.  And even help new clients with their relationship with food and reaching their goals!  So maybe I am playing the comparison game (i.e. there are so many amazing bloggers and IG’ers with so many beautiful food photos and amazing recipes).  And maybe I am a perfectionist.  But I hope to inspire by more than just my pictures of food.  And I truly hope I can continue to connect and inspire, even if those random spontaneous life events takes precedence over taking pictures of my meals in beautiful lighting or creating the perfect image.

I know Alexis (The Hummusapien) talked about this today; the fact that finding a balance with work, blog, social media, friends, family, exercise, travel is hard, and I completely understand where she is coming from – as well as probably everyone on the planet!!!  Life is busy – and truly meant to be lived :)

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Sesame Ezekiel Toast, a smear of vanilla Stonyfield Greek yogurt, plump raspberries, TJ’s organic creamy peanut butter, and San Franola high protein California raisin granola (use code DietitianDeanna for 20% off!!).  Also had a chocolate Slap Nutrition smoothie on the side which went unpictured (just 1/2 frozen banana, ice, unsweetened almond milk, protein powder and blend)!

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Went  to a friends house this weekend to watch the Pens game this weekend and put on real makeup (instead of just concealer and mascara!).

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Huge plate of organic salad greens, sweet potato, avocado an egg, heirloom tomatoes, and peach salsa from Trader Joe’s. thumb_IMG_2523_1024

YUM. Cookie tray from a cookout the man and I went to! Ended up skipping these :)

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Instead, had a Chocolate Almond Spice Square bar.  This flavor is in my top 3!! Chocolate mint is still the top! (use my code DietitianDeanna for 20% off!)

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Recreation of the recipe I posted last week (even though I forgot the picture and thus am reusing an old picture) Steamed sweet potato stuffed with hummus, chickpeas, FF feta, kale, and tomatoes with an omelette + more broccoli on the side!thumb_IMG_2401_1024My obsession with this mugcake is still in full force. Topped with M&M’s, toffee bits, and 2 Oreos! Recipe for the Chocolate PB cup mugcake is here. 

If you’re a blogger, do you have these same feelings??

What else would you like to see if I’m unable to capture amazing photos??

WIAW: Less Words, More Pictures

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Stopping in for a quick full day of eating today!!  These are actually eats from last week, before some travel I had coming up so take a peak at some of the fun concoctions I created. This is why I LOVE flexible dieting!  Some days, I eat super simple meals, however, other days I want to add in fun foods I used to never eat, and I love the balance that this approach has created!!

I worked out fasted this day (with some decaf coffee and my ACV drink first).  Hit a great Back workout which consisted of:

Deadlifts 4 sets total with sets of 12, 10, 8, 12

Seated rows 4 sets total with sets of 12, 10, 8, 12

Pull ups to failure x 4 sets

Hyperextensions with 25 lb plate 4 sets total with sets of 12, 10, 8, 12

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Greek yogurt breakfast bowl was first up! Full details HERE.

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Eggs, egg whites, and a slice of toast made into an open-face sandwich! With a side of steamed broccoli.

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Protein oats (about 1/2 cup oats and protein powder cooked in water), topped with fresh blackberries, Oikos vanilla greek yogurt glazed over top and almond butter!

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Stuffed sweet potato!! Stuffed with: Sabra olive tapenade hummus, Trader Joe’s olive tapenade, steamed kale, low-fat feta cheese, fresh tomatoes, and about 1/4 cup chick peas!

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Dessert bowl was my typical coconut flour mugcake topped with Enjoy Life chocolate chips, sugar- free chocolate sauce, and Nuts’ n More cookie butter!!

Hope you are having an amazing week :)  Excuse this post for being so short and SWEET but time for me to call it quits and hit the sheets!  Make your sleep a PRIORITY!!

If you want more variety and balance in your diet without restrictions, don’t forget to check out our programs!!

 

What I Ate Wednesday: The Last 3 lbs

Happy Wednesday!

Are there days you think:  Ok it’s really time to clean up my act.  Time to cut out the added sugar, increase the cardio, and really lose those last 3 stubborn lbs of body fat so I can feel confident in my bikini this summer.

I know I have been there.  Always thinking that losing the last 1, 2, or 3 lbs will make me more confident, happier, and overall a better person.

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Then, I stop myself dead in my tracks. Would I say that to a client?  Would I recommend losing 1-3 lbs of body fat if someone is eating a balanced diet and working out hard?  Would I recommend getting rid of that last darn body fat if the person is already lean? Probably not. I don’t ever think someone should lose weight just to be more confident, honestly.

There are MANY other ways to build your confidence instead of losing the last 3 lbs.

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Sunday morning breakfast consisted of one of my absolute top 3 food creations ever: this waffle sandwich which is comprised of my homemade oatmeal waffles (used this recipe but put everything in a blender and make waffles out of them instead of a muffin), organic spinach, sliced tomato, and sunny side up egg sprinkled with Himalayan pink sea salt and pepper and then covered in sugar-free maple syrup.

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Lunch was a tilapia taco using a Trader Joe’s corn wheat tortilla, plus 1/2 ripe avocado and jalapeños.

Now, yes for health reasons, some people do need to lose body fat to improve their health.  And I am very confident in my ability to help others lose body fat if that is TRULY what they are desiring.  But to the women who think that having the ‘perfect’ body will bring them confidence. THINK AGAIN!!

Having strong relationships with family, making friends laugh, creating memories with your boyfriend, volunteering, becoming an affiliate for an organization you love. THESE will build your confidence.

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May have snacked on these at some point while grocery shopping.

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Also had a Square bar to satisfy my snacky hunger.  I absolutely love this company, their mission, and their bars.  Look how cute the packaging and personal note is they sent!!  My favorite flavor is the Chocolate Covered Mint – I’m ordering a whole box once I run out!  You can also order and receive 20% with code: DietitianDeanna on their website.

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Dinner was homemade by the man and I. Obsessed with this combination. Find the recipe on my Instagram but EVERYTHING is from Trader Joe’s!!

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Another mugcake for dessert. I can’t stop making these coconut flour protein mug cakes! I am obsessed. AND THIS>>>Buy Trader Joe’s cookie butter cream cheese, whisk with 1-2 Tbsp warm water or unsweetened almond milk and pour over your warm mugcake.  HELLO MOIST WARM CAKE WITH COOKIE BUTTER CREAM CHEEZE GLAZE.  Also had an 100 calorie pack of the Special K blondies and 1/2 serving Enjoy Life mini chocolate chips!

So here is to those last 1-2 lbs of body fat that is HERE to stay because life is about more than just ‘body fat’ and being the leanest.  Truly.  And if you need help realizing that, I am always here to chat.