Love Your Body And Fuel Yourself Right!

There are many days that I do fasted workouts. I always make sure though that I get a good quality meal afterwards. If you are doing fasting workouts you need to make sure you get something in you at least 30 to 60 after your fasted workout. This prevents muscle catabolism and replenishes your energy stores, otherwise your body will break down muscle tissue for energy. 

Love your body and fuel yourself with something wholesome and nutritious. Make sure you have a good combination of quality protein, good fat and a little bit of carbs. 

Everything in this meal can be prepped ahead for a quick and easy meal. I pre-boiled a bunch of eggs for the week and made a big bowl of spiralized squash noodles for my meals. I always have some kind of vegetable in my kitchen ready to eat and then I topped this plate off with delicious spicy avocado hummus. IMG_20150916_132955

Why Should You Eat Cauliflower?

CauliflowerI love eating and cooking with this delicious and nutritious white beauty! Cauliflower has a subtle low-key flavor which might be boring by itself, but when added to other spices or paired with a dip, it seems to light up with flavor. I love using it as a substitute for many different dishes like pizza crust, hamburger buns, mashed potatoes, sauces and soups. I seriously think the possibilities are endless when in comes to using cauliflower.

source So, why should you eat this stuff?

  • Cauliflower is a cruciferous vegetable – such as kale, broccoli and cabbage. These vegetables are great for cancer prevention because they provide powerful antioxidants and anti-inflammatory nutrients.
  • Cauliflower is a great detoxifier.
  • Cauliflowers is an anti-inflammatory. The anti-inflammatory properties come from the Omega-3 fatty acids and high levels of vitamin K.
  • Cauliflower is a wonderful source of vitamin C. 1 cup of steamed cauliflower provides about 90% of the recommended daily amount.
  • Cauliflower is an excellent source of folate & fiber. It has 9 grams of fiber for every 100 calories!
  • Cauliflower is a good source of choline, a B vitamin known for its role in brain development. What kind of cauliflower should I cook with?

  • White cauliflower is the most common color you will find and it works great with all the recipes. You will also find a variety of different colors, each color will have a subtle flavor difference. Try using the different colors to make your dish even more colorful. With the different colors you will also find that each of them have a slightly different nutrient content due to its color.
  • Try these other colors – buy cheap Premarin Purple, Orange and Green.
  • Purple – Cooks a little faster than white and has a slightly milder flavor. It’s color comes from anthocyacins, which is the same cancer fighting phytonutrients found in beets, blueberries and raisins. It is also higher in Vitamin A than white cauliflower. When you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.
  • Orange – Taste a little sweeter, milder and creamier than white cauliflower. Orange cauliflower has 25% more beta-carotene than white.  The human body converts beta-carotene into vitamin A (retinol) – beta-carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.
  • Green – A cross between cauliflower and broccoli. When it is cooked it taste more like broccoli.

Cauliflower Nutrition Facts

1 Medium Head (5-6 inches in diameter)​

Calories 146

Total Fat 1.6 g

Sodium 176 mg

Potassium 1,758 mg

Total Carbohydrate 29 g

Dietary fiber 12 g

Sugar 11 g

Protein 11 g

For the next week I will post 3 or more NEW cauliflower recipes for you to try! If you’ve never tried cooking with cauliflower before, it’s time for you to get out of your comfort zone and experiment with some of these recipes. If you just want to incorporate cauliflower into your diet without trying to make anything fancy, try eating it raw with humus, lightly steam it, roast it in the oven or lightly sauté it in olive oil or butter.DSC_0029 DSC_0022

Cauliflower Hamburger Buns

Cauliflower Mashed Potatoes

Roasted Vegetables

Morning Detox Smoothie


What does your breakfast usually look like, are you pulling out the cereal or grabbing for the muffins and donuts? If you are eating a quick and unhealthy breakfast each morning, then it’s time to change. Start your day off right with something that’s going to give you energy, not leave you needing more energy later on in the day. With just a little extra time in the mornings you can make a delicious and nutrition meal. If you’re short on time each morning, try prepping the night before to save on time.

This smoothie is a great idea for breakfast. Not only does it taste good, but it’s packed full of nutritious ingredients. The avocado is full of good fats which will help keep you full. The ginger and lemon are great for detoxifying you body. Ginger helps cleanse the body by stimulating digestion, circulation and sweating. Its digestive actions may help cleanse the build-up of waste and toxins in the colon, liver and other organs. WOW, makes you want to eat more ginger, right? The banana will add some carbs to boost your energy and replenish any depleted energy stores that might have been lost throughout the night. And the last but not least, the greens, blueberries and cucumbers are packed full of vitamins and minerals.


  1. Add all of the ingredients below into a blender.
  2. Blend until everything is completely smooth.
  3. Drink up and ENJOY!!!

morning detox

If you have kids, don’t forgot about their health too! Start their morning off right with this smoothie.
DSC00652Check this website out. In the article it talks about the health benefits of ginger.

What To Eat Before & After Your Workout


Nutrition and hydration are two crucial factors that set you up for success when it come to your workouts. It’s important that you fuel your body pre and post workout with proper nutrition so you can get the most out of you workouts with the energy you need and help rebuild your muscle after you have broken them down.


Pre-Workout Snacks or Meal 

Try these snacks 30-60 minutes before you exercise. You need a combination of easily digestible carbs and a healthy source of protein. The carbohydrates are going to help you get a quick fuel boost and the protein will initiate muscle recovery. If you have stomach problems when you eat before you exercise, then choose a smaller snack or try a snack 60 minutes before your workout. It’s important to listen to your body and what works best for you.

  1. Organic Greek yogurt and fresh berries
  2. Bananas & almond butter
  3. Handful of nuts with unsweetened coconut shreds or a small amount of raisins.
  4. Natural fruit leather 
  5. Hardboiled eggs with a side of fruit
  6. Organic cottage cheese & melons
  7. Small protein shake
  8. Half of an avocado on 1 slice of bread or rice cake (choose a gluten free, spouted, or organic bread and a natural rice cake)

    Post-Workout Snacks or Meal

Make sure you time your post workout snack or meal appropriately. You need to replenish the muscles you have just broken down to help them recover faster and aid in the building up of your muscle fibers. Carbohydrates will help replenish your glycogen (energy) stores which you may have used up during your workout. Be sure to recharge with plenty of healthy protein and some form of carbohydrate 20-60 minutes after you workout. The size of your post-workout meal/snack will depend on how hard or long you exercised and the time of day.

  1. Veggie omelet
  2. Grilled chicken and sweet potato 
  3. grilled shrimp and brown rice
  4. Tuna or sardines on a salad
  5. Protein Shake
  6. Lentil or bean soup
  7. Hummus & veggie sticks
  8. Almond butter & banana sandwich (choose a gluten free, spouted, organic bread or a natural rice cake)
  9. Dates & nut butter.


Do you eat the rainbow?

My kids hear me say this often “Did you eat the rainbow today?” What does that mean to you? To me it means eating a variety of COLORFUL vegetables and fruits throughout the day. Incorporating vegetables in your diet in one of the best food choices you can make. Make sure you are eating a variety of vegetables, make you plate a colorful masterpiece of delicious vegetables and fruits.

If you have kids it’s fun to make a game out of trying to eat as many different colors of fruits and vegetables throughout the day. This also means you need to have all those produce stocked in you fridge. Go to the store with your kids and let them pick out the produce, encourage them to pick something different, something they may not usually eat. Go home and make something yummy with the ingredients you bought with your kids. I love to lightly steam my veggies and then add some coconut oil to it before serving. A huge salad of vegetable is a great lunch or dinner option too. Your possibilities of how to cook your vegetables are endless!

This salad was my post workout meal. It was a delicious blend of green spinach, red, orange & yellow peppers, purple cabbage, green avocados, green peas, red homemade salsa (which I use as my dressing) and pink wild caught salmon. This meal will fill you up, add some healthy proteins to your diet and revive your energy after a workout. 


Below is a great article from the LIVESTRONG website on phytochemical which are responsible for producing the color in vegetables and fruits.

Read it and then start eating YOUR rainbow daily!

According to the Produce for Better Health, PBH, it is no longer enough to eat your “greens.” Nutrition and health researchers are learning that eating your blues, reds, yellows, oranges, purples, and even whites are also important for your health. An easy and fun way to remember to eat your fruits and vegetables is by thinking of eating the different colors of the rainbow. This ensures giving your body a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C. In addition to these nutrients, fruits and vegetables are filled with disease-fighting chemicals known as phytochemicals.



Phytochemicals are healthful chemicals found in fruits and vegetables. Phytochemicals may be referred to as antioxidants, flavonoids, isoflavones, carotenoids, allyl sulfides, and polyphenols. Phytochemicals are responsible for giving fruits and vegetables their color. According to the Center for Disease Control and Prevention, CDC, research has shown that eating these powerful nutrients may strengthen the immune system and decrease the risk of certain cancers, type II diabetes, stroke, high blood pressure, and cardiovascular disease. Phytochemicals often work together, so it is important to choose fruits and vegetables from all the color

Examples of red fruits and vegetables are red grapes, pomegranates, raspberries, strawberries, watermelon, pink or red grapefruit, tomatoes, beets, radishes, red peppers, rhubarb, cherries, cranberries and red apples. Lycopen and anthocyanins are both powerful antioxidants that give the red group their color. These phytochemicals are thought to reduce the risk of certain cancers, especially prostate cancer. They are also linked to heart health and prevention of lung disease. Lycopene and anthocyanins also help to maintain memory function and urinary tract health and fight off infections as well.

Red Fruit and Vegetables

Examples of red fruits and vegetables are red grapes, pomegranates, raspberries, strawberries, watermelon, pink or red grapefruit, tomatoes, beets, radishes, red peppers, rhubarb, cherries, cranberries and red apples. Lycopen and anthocyanins are both powerful antioxidants that give the red group their color. These phytochemicals are thought to reduce the risk of certain cancers, especially prostate cancer. They are also linked to heart health and prevention of lung disease. Lycopene and anthocyanins also help to maintain memory function and urinary tract health and fight off infections as well.

Green Fruits and Vegetables

Green fruits and vegetables include foods such as kiwi fruit, honeydew melon, avocado, broccoli, spinach, artichoke, zucchini, lettuce, celery, asparagus, edamame, okra, kale, turnip greens and peas. Phytochemicals found in green foods include lutein, zeaxanthin and indoles and are thought to help prevent cataracts and age-related macular degeneration. They also assist to speed up the action of enzymes that break down carcinogens as well as strengthen bones and teeth.

Orange and Yellow Fruits and Vegetables

This color category contains fruits and vegetables such as sweet potatoes, cantaloupe, grapefruit, mango, yellow peppers, corn, pineapple, carrots, butternut squash, peaches, pumpkin, apricots, tangerines and oranges. Phytochemicals found in this group include carotenoids and bioflavonoids, which help maintain the immune system, slow aging, prevent heart disease, protect against cancer and improve vision health.

White and Tan Fruits and Vegetables

This is often the forgotten color group, yet whites are important, too. Examples from this group are bananas, mushrooms, onions, parsnips, potatoes, cauliflower, garlic, jicama, ginger and turnips. Anthoxanthins, which are in the white/tan group, may help lower cholesterol, lower blood pressure, and prevent heart disease. Allicin, which has been found to have anti-tumor effects and may especially decrease risk of stomach cancer, is also found in this group.

Purple and Blue Fruits and Vegetables

This group includes foods such as purple cabbage, blueberries, blackberries, black grapes, raisins, eggplant, plums, prunes and figs. Anthocyanins, phenolics, resveratrol may reduce the risk of cancer, stroke and heart disease, as well as improve memory and promote healthy aging.

Read more: article on fruit and vegetable colors