Paleo Vegetarian Quiche

This is a great quick and easy quiche recipe for anyone living a fit and healthy lifestyle!  Perfect for my paleo or vegetarian fitties!  Packed with protein from free range eggs, fresh vegetables, and herbs; this healthy and delicious quiche is sure to please the whole family.  Or... you may want to save the leftovers for yourself ;)

Paleo Vegetarian Quiche

Serves 6

Ingredients:

- 10 Free Range Whole Eggs (can sub half for egg whites)

- 1 Zucchini, shredded

- 1 cup Carrots, diced

- 2 handfuls of Organic Baby Spinach

- 1/8 cup Unsweetened Vanilla Almond Milk

- Savory, Thyme, Basil, Lavender, Fennel, Cilantro, Sage, and Black Pepper

*I basically threw in whatever herbs/spices I had in the pantry without measuring!*

Note: You can incorporate any vegetables you like with this recipe!  These veggies are what I had on hand but you can add what fits into your diet and macros.  When it comes to vegetables, I always think the more the merrier :)

Instructions:

- Preheat oven to 375F.

- Spray a 9x13 inch glass baking dish with non-stick cooking spray.

- Combine all ingredients in a large mixing bowl and pour mixture into baking dish.

- Bake for 40-45 minutes or until edges are golden brown.

- Let cool for 15 minutes.

- Cut, serve, and enjoy!

Nutritional Info Per Serving

(for half egg whites)

98 calories, 4g fat, 149g sodium, 177mg potassium,

4.4g carbohydrates (1.3g fiber, 1g sugar), 10g protein

Apple Raisin Almond Flour Muffins

Quite possibly the easiest and most delicious muffins I've ever had 

IN MY LIFE.  

Thanks to my amazing mother for the recipe!  

*I get my love of cooking and eating from her*

<3 

These Apple Raisin Almond Flour Muffins are: 

PALEO approved, gluten-free, and all natural!!!

Apple Raisin Almond Flour Muffins

Ingredients:
- 2 1/2 cups Almond Flour (grounded all natural almonds in Vita Mix!)
- 3 Free Range Whole Eggs
- 2 small Apples (cored and chopped into small pieces)
- 1/2 cup Unsweetened Applesauce
- 1/2 cup Raisins
- 2 tsp Organic Cinnamon
- 1 tsp Baking Powder
- 1/2 tsp Kosher Salt

Instructions:
- Combine all ingredients in a medium sized bowl and mix!
- Place muffin liners in muffin tin and spray with non-stick cooking spray.
- Pour batter evenly into muffin tin.
- Bake at 350F for 20-25 minutes.
- Makes 12 delicious and nutritious Apple Raisin Almond Flour Muffins!

Enjoy the goodness :)

Nutritional Information:

Per Serving (1 Muffin)

 166 calories, 12g fat, 123mg sodium,

9g carbohydrates (4g fiber, 4g sugar), 6.5g protein

Wholesome Chow: Organic, Gluten Free, & Vegan Brownie Mix

I took a trip with my mom to one of our favorite stores the past weekend; Home Goods!  Cause Home Goods "makes me happy"! Lol!  No but really, it does, I love that store.  Any who, I stumbled across this Organic, Gluten Free, & Vegan Brownie Mix made by a company called Wholesome Chow and decided to give this mix a shot because I'm absolutely obsessed with anything chocolate, especially brownies :)

 Organic, Gluten Free, Vegan, Brownies!

Super easy to prepare, just add: Butter (non-dairy or dairy), Flax Meal (or an egg) and Water!  Mix, bake and serve these delicious brownies in under an hour!  Made with the finest non-gmo, organic and gluten free certified ingredients...yum!

 

Wheat, Gluten, Egg, Dairy, Casein, Peanut, Nut and Corn Free!

Mix, bake and serve! Ingredients: Organic Evaporated Cane Juice, Organic White Rice Flour, Organic Brown Rice Flour, Organic Fair Trade Cocoa Powder, Organic Potato Starch, Organic Tapioca Starch, Sodium Bicarbonate, Aluminum-Free Baking Powder (Sodium acid pyrophosphate, Sodium bicarbonate, Corn starch, Monocalcium phosphate), Xanthan Gum, Evaporated Sea Salt.

Each package yields 6-9 brownies

Not too sure how many calories it comes out to per brownie because  of the way the nutrition facts are... who eats 2 tbsp of dry mix?!  Lol!  I'm assuming if you slice the brownies into 9 equal servings that would equal out to about 2.4 servings per brownie, but I could be way off in my assumption.  I always prefer making anything from unprocessed, all natural, whole foods but these were so easy and delicious I had to share with you fit fam!

I actually had this for breakfast with scrambled eggs!  Freshly chopped organic strawberries topped with a crumbled brownie and all natural almond butter.

Amazeballz! :)

Chocolate Coconut Protein Pancakes

You all know how much I LOVE my protein pancakes!  Personally, I think pancakes should be their own food group.  Just sayin!  Lol.  So, this morning I was craving chocolate and coconut for some reason and decided to put those two flavors together to make a delicious and nutritious stack of high protein pancakes :)

Chocolate Coconut Protein Pancakes

with warm almond butter sauce and fresh strawberries

Ingredients:

(Dry)

- 2 tbsp Organic Coconut Flour

- 1/2 scoop VPX Sports SRO Zero Carb Chocolate Protein Powder

- 1/8 tsp Ground Cinnamon

- 1/8 tsp Baking Powder

(Wet)

- 1/2 cup Unsweetend Vanilla Almond Milk

- 1/4 cup Egg Whites

- 1 tbsp Plain Non-Fat Greek Yogurt

- 1/8 tsp Pure Vanilla Extract

(Topping)

- 1 tbsp All Natural Almond Butter

- 50g Fresh Organic Strawberries, chopped

Instructions:

- Mix all the dry ingredients together in a small bowl.

*Tip*

Use a glass measuring cup with a spout to mix ingredients so you can easily pour the pancake batter!

- Combine wet ingredients with dry ingredients and stir until you reach a smooth pancake batter consistency.

- Heat pan to Low-Medium heat and spray with non-stick cooking spray or coat with coconut oil.

- Pour 1/3 of the batter onto pan and cook for about 2-3 minutes on each side.

*Tip*

When pancakes form air bubbles that is a good indication you should flip your pancake ;)

- This recipe makes 3 medium sized Chocolate Coconut Protein Pancakes!

- Spoon 1 tbsp of almond butter into a small microwave safe bowl and heat for about 30 seconds.

- Pour warm almond butter sauce over Chocolate Coconut Protein Pancakes stack.

- Chop fresh strawberries and place on top!

Now enjoy deliciousness! <3

Nutritional Information:

Per Serving (Topping Included!)

262 calories, 11g fat, 316mg sodium, 317mg potassium,

17g carbohydrates (9g fiber, 5g sugar), 24g protein

Big & Cheesy Bell Pepper Burrito

I just got home from being out of town all weekend working for VPX Sports at the 2013 Europa Expo!  What a great time!!!  I love traveling for work and meeting people from around the world who share the same passion for health and fitness <3  But boy did I miss my home cooked meals!  I brought fit food for my trip but I was craving a nice home cooked meal.  So, this morning I decided to make a big ol' burrito for breakfast! NOM! :)

Now, this burrito didn't turn out exactly as I had planned, it ended up being ginormous lol!  Fine with me with the exception that it really did not stay in the classic "burrito" style shape.  So, WARNING: This meal is a little messy ;)  You can always opt out of using a wrap though and just make this a delicious egg scramble, but as for me, I'm okay with making a little mess in exchange for big flavor!

Big & Cheesy Bell Pepper Burrito

Ingredients:
- 1 large Egg
- 1/2 cup Egg Whites
- 1/2 cup Bell Peppers, chopped
- 1/8 cup Yellow Onion, diced
- 1/9 cup Four Cheese Shredded Cheese
- 1 Light Italian Flat Out Wrap

Instructions:
- Spray pan with non-stick olive oil cooking spray and heat on Low-Medium.
- Place yellow onions and bell peppers in pan and saute until onions are opaque.
- Crack whole egg over onions and peppers and pour egg whites into pan then mix with a spatula.
- Season with fresh ground pepper to taste.
- Cook the scrambled eggs until they reach your desired consistency.
- Place wrap on a plate and spoon scrambled egg mixture onto the wrap.
- Top with shredded cheese.
- Try and eat your Big & Cheesy Bell Pepper Burrito without making a mess :)

Enjoy this delicious protein packed and high fiber meal!

Nutritional Information:

257 calories, 8g fat, 595g sodium, 338mg potassium, 

27g carbohydrates (11g fiber, 4g sugar), 29g protein!

Chicken Breast Bundles

I love buying my food in bulk and preparing my meals in advance so I always have clean and delicious food ready to eat.  No excuses!  If you fail to plan, you're planning to fail and I'd rather set myself up for success!  So I went to SAMs with my mom today to stock up on some healthy eats for the week.

My fit food for this week!

I wanted to do something a little different and have some fun with my chicken and veggies so I just rolled them all up together and they turned out ahmazeballz!

These Chicken Breast Bundles were so simple to make and tasted moist and scrumptious so I thought I'd share my easy recipe with you all :)

Candy's Chicken Breast Bundles

Ingredients:
- 4 Chicken Breasts (4 oz. each)
- 4 tbsp Mrs. Dash Zesty Garlic Herb Marinade 
- 12 Asparagus Spears (cut in half)
- 1/4 Red Bell Pepper (sliced small)

Instructions:
- Pound chicken breast down to thin layer (about 1/4 an inch thick).
- Spread 1 tbsp of Mrs. Dash Marinade on each chicken breast.
- Wash and cut asparagus spears in half and place 6 halves on one end of marinated chicken breast.
- Wash and slice a red bell pepper and place 2 thin slices amongst the asparagus.
- Roll up the veggies inside the chicken and place toothpicks through to hold.
- Grill Chicken Breast Bundles on 400 degree heat for about 12 minutes on each side or until chicken is no longer pink and fully cooked (chicken should be cooked to a temperature of 165 degrees F).

I really loved the blend of flavors this provided!  The marinade made the savory chicken and asparagus zesty, and the red bell pepper added a wonderful sweetness.  You can always experiment and add different vegetables or even fruit!  I can't wait to try out various combinations :)  Keep it simple and keep it clean and of course enjoy every bite!

Nutritional Information:

Per Serving (Serves 4)

153 calories, 5g fat, 70mg sodium, 

5g carbohydrates (1g fiber, 2g sugar), 25g protein

Bikini Competition Checklist

Hi fit fam!  Sorry I haven't updated my blog recently, I have been so focused on preparing for my competition I have had such little spare time!  I'm just 2 days out from my first show of the year and my third one to date, the 2013 NPC Diamond Classic!  I'm very excited because this was the first show I ever competed in and I can't wait to step back on stage.  I'm feeling confident about where my body is at, my goal was to gain some good quality muscle and come in a little leaner this time around and I believe I have achieved that!

Any who, I was just sitting here racking my brain, putting together a long list of the numerous things I will need to have with me on my big day.  Then I thought, hey, why don't I share it with my fellow fitties.  So here ya go :)

Candy's Bikini Competition Checklist

1. Competition Swimwear - Clearly the most important item to bring with you!  Competition swimwear is all about glitz and glam.  Most girls get their bikinis custom made so it fits absolutely perfectly.  I have my suits designed by Ravish Sands (click for a link to their website).  But, custom suits can be quite pricey.  Show stopping swimwear can range anywhere from $150-$600 depending on the fabric, connectors, and the amount of rhinestones you choose (You can refer to my past article about the cost of competing).  In addition, I always bring a "backup" swimsuit just in case!  What happens if a connector breaks or your spray tan ruins your suit?  You can't waltz out on the stage naked for Pete's sake!  Lol!  It's always good to have a plan B ;)
   
2. Competition Shoes - Or as I like to call them "stripper shoes" haha!  They are clear heels which are no more than 5 inches high, some prefer an ankle strap (I do) and others choose to wear strapless.  These are the standard shoes for bikini competitors.  Make sure you practice, practice, practice your walking and posing in your shoes beforehand!
   
3. Competition Jewelry - Like you don't have enough bling already, let's add some more! It's safe to say that every single bikini competitor wears some sort of jewelry to complete their total package.  Whether it be earrings, bracelets, rings, or all of the above, bikini competitions are very showy so the more sparkle and shine the better, just make sure it's not so big and bulky that it is distracting from your physique which should always be the main focus.
   
4. Beauty Products - As the song goes... "Nails done, hair done, everything did!"  You want to be fancy hun! LOL (that's my little remix).  I prefer to get my hair and makeup done professionally for shows because for me, that is just one less thing I will have to do or stress about.  I always get my makeup done by MUA Katie Levine (click to view her portfolio) we chat and I can just sit back and relax!  But, not everyone feels the same and would rather do it themselves.  If that is the case for you, then I highly recommend you PRACTICE your STAGE makeup ahead of time.  Remember: Stage makeup is completely different from every day makeup or even what you wear to go out.  You will be tan, REALLY TAN, like an oompa loompa.  No, really.  So, you will have to purchase very dark foundation in order to match your spray tan. Don't forget to bring your makeup bag along for any touch ups.  Also, a blow dryer, curling iron, or straightener if needed.  Various items such as a mirror, q-tips, hair spray, false lashes, press on nails, baby wipes, hand sanitizer, make up remover, towels, a small sewing kit, scissors, hair bands, bobby pins, and safety pins are also great to have on hand!
   
5. Tanning Products - I always use Pro Tan Competition Tanner (click for a link to their website).  I recommend purchasing their bikini ready package so you will have all the products you need for flawless competition color.  This includes Bikini Bite which makes sure your suit stays in place while you are walking and posing and Muscle Sheen which accentuates your muscle tone on stage.  Don't forget to bring these along with their applicators to the show!
   
6. Comfy Clothes - Make sure you wear loose fitting clothes (I suggest a robe or a jump suit) so you have less of a chance of your tanner rubbing off or your hair and makeup getting messed up.  Also, make sure you have a pair of flip flops or even slippers to lounge around in backstage because you sure don't want to be in heels all day.  If you are planning to go out after the competition to celebrate, pack a cute outfit for that as well.
   
7. FOOD & Water - You're going to need to eat of course!  So, make sure you have your meals packed and ready to go the night prior.  I always like to carry my pink 6 Pack Bag with me where ever I go so I never miss a meal!  Typical backstage snacks are rice cakes and all natural nut butters.  Yum!
   
8. Reading Material and/or Music - It's smart to bring a book, magazine, or your IPod (don't forget the charger) to help you relax or get in the zone.
   
9. Camera - Most people use their phone now a days (again, remember your charger) but it's nice to have a camera to document your experience!  Beat backstage boredom by socializing with the other competitors and take plenty of pictures.  Don't be anti-social and have an "in it to win it" attitude because that's just no fun!
   
10. Wallet - Don't forget to bring some extra cash, business cards, your membership card, the contest entry form, and of course your ID.
    
11. Exercise Bands - Don't assume they will provide weights backstage to pump up with, bring some bands to get your pump on.
     
12. A POSITIVE ATTITUDE AND YOUR SUPER SMILE! :)
    
    
    
    
    
    I really hope this list helps you prepare for your big day!  I'm so excited for mine!!!  Don't forget to invite your family and friends to come cheer you on and see you shine.  If you happen to think of any other necessities that I may have forgotten feel free to let me know so I can share them with others.  
    
    
    Remember, it's all about being the best YOU that you can be!   We all should empower and support each other to be healthy and live a fit life :)
    Good luck & God bless! <3