Tag Archives: healthy

Perfect Lil Protein-Filled Snack

Protein-Packed Snack || Great Pre-Workout eating! Protein-Packed Snack || Great for pre-workout meal time! Okay, first of all, how pretty is this snack-age?? I mean isn’t that the most important part of any meal?

Well, the second best part of my banana, granola, almond butter, chia creation is its protein and carb content. According to this source, this combo is dynamite for pre-workout eating. Feeding yourself properly before and after a workout is essential in maximizing your productivity during a training sesh. And who doesn’t want to do that?

Chia + Almond Butter on Banana for a protein-packed Pre-Workout snack Chia + Almond Butter on Banana for a protein-packed Pre-Workout snack Make it using:

♥ 1 Banana, Chopped

♥ 2 Tbsp of Almond Butter (or PB2, my favorite)

♥ 1/4 Cup of Granola (I use KIND Granola)

♥ 1 Tbsp of Chia Seeds

♥ Dash of Cinnamon

Protein-Packed Snack || Great Pre-Workout eating! Chia + Almond Butter on Banana for a protein-packed Pre-Workout snack Just chop up the banana (and if you’re a organized-perfectionist… aka me… arrange in a perfect circle), divide the almond butter (or whatever butter you’re into) onto the banana slices, pour your granola into the middle (or put your bananas on top of the granola.. duh), and sprinkle on your chia seeds and cinnamon to taste.

How easy, right? I whip this up as an afternoon snack when I know I’ll be working out in the evening, or for a quick breakfast to start out the day on a good note. Protein is necessary for concentration, so its obviously the perfect breakfast choice before classes or work.

Protein-Packed Snack || Great Pre-Workout eating! and I can’t help how much I’m obsessed with these pictures….

You can find a bunch of wonderful recipes like this in my Eat category in my Nav bar. I will admit, I have quite the talent for finding some pinterest-inspired snacks & meals. Shameless promo.

Also, follow me on instagram & twitter for daily ROAWO updates!

Peace out, lovelies.

[ PS ]



Cute Little Quinoa-Stuffed, Fiesta-Inspired Bell Pepper for One (Tequila Optional)

A Cute Little Quinoa-Stuffed & Fiesta-Inspired Bell Pepper for One !! Hiiiiii Guys!

So, I’m super pumped about sharing this recipe with y’all because I’ve been wanting to try it five-ever. Look how cuuute it is! ALSO, its healthy and easy, so I think y’all will love it as much as I do.

Besides it’s pod-like cuteness, one thing I really love about my recipe adaption  ( original recipe for 6 servings by Damn Delicious… ya know, if you’re cool & actually have friends ) is the fact that it is for One! So, if you’re kinda a loser / single / loner sometimes ( like me ), I got ya covered. Or, if you simply wanna make yourself a little lunch / dinner with minimal clean up, I got ya too.

One Pepper is about 350 Cals & contains about 13 g’s of Protein.

A Cute Little Quinoa-Stuffed & Fiesta-Inspired Bell Pepper for One !! Before I spill the secrets on this recipe, I want to share some Quinoa Benefits ( found on Mind. Body. Green. )

Quinoa is relatively simple to make, super healthy ( obviously, its a superfood ), & can last you awhile in the fridge ( << always a plus for me ). I love foods that I can whip up big portions of, store in the fridge, & use throughout the week. Quinoa’s versatility lends itself well to a TON of different recipes.

A Cute Little Quinoa-Stuffed & Fiesta-Inspired Bell Pepper for One + 7 Major Benefits of Quinoa *Sidenote: I discovered the health / weight-loss benefits of Magnesium via The Skinny Confidential’s ( aka: my blogger muse / crush ) post here. A must-read.*

Alright, so, I’ll stop rambling and get down to business.

Here’s what you’ll need for my recipe adaption for one:

  • 1/2 cup cooked quinoa
  • 1/4 cup corn kernels
  • 1/4 cup black beans, drained & rinsed
  • A couple little baby tomatoes, chopped into fourths
  • About a tablespoon of diced onion
  • About a tablespoon of diced jalapeño ( remove seeds, duh )
  • Tablespoon of shredded cheddar cheese ( or more, if ya want )
  • Tablespoon of fresh, chopped cilantro
  • Dash of Lime Juice
  • Dash of Cumin
  • Dash of Garlic Powder
  • Dash of Chili Powder
  • Salt & Pepper to taste
  • 1 Bell Pepper ( whatever color you like best ) hollowed out & little top cut off to make a lid

Quinoa-Stuffed Bell Pepper :: Some of the Ingredients  Instructions:

» Preheat oven to 350° & line a small baking dish with parchment paper.

» In a small bowl, combine the Quinoa, Corn, Black Beans, Tomatoes, Onion, Jalapeño, Cheese, Cilantro, Lime Juice, Cumin, Garlic & Chile Powder, salt & pepper, and mix all together.

» Spoon the filling into the Bell Pepper cavity ( it should be heaping and falling over the sides) & place your little lid on top.

» Place the pepper in / on baking dish cavity side up and put your little lonely pepper in the oven ( I’ll admit: it looks sad in there all alone ) to bake for 30 minutes or until the filling is baked through & pepper is tender.

» Have a little fiesta for one & serve immediately ( Tequila optional, though encouraged ) !!

Also optional :: Add This Homemade Salsa to make your fiesta a little more lively.

A Cute Little Quinoa-Stuffed & Fiesta-Inspired Bell Pepper for One !! I mean, seriously, how cute n’ fun is this little pep? Obviously you can adapt this recipe to be for multiple people. Just use those super important math skills that you learned in 2nd grade & double or triple ( or whatever ) the recipe to fit your needs.

A Cute Little Quinoa-Stuffed & Fiesta-Inspired Bell Pepper for One !! I absolutely love this flavor combo ( kinda chipotle-esque ), so you’ll probably be seeing it a lot on ROAWO ( found here already !! ). This produce-based recipe is filled with the vitamins & minerals ( and protein! ) that your body needs without the meat or gluten, so it is vegetarian- & gluten-friendly as well.

Remember to use organic produce & grains for the best & healthiest lunch ( or dinner )!

K, bye.

[ PS ]

PS: Some amazing interviews to come to ROAWO soooo soon, so stay tuned to meet some realllll inspiring girls! 

 



Simple, Healthy Baked ( Lemon + Garlic ) Tilapia

Simple, Lemon + Garlic Baked Tilapia Lately, I’ve been trying desperately to shed off a couple of extra pounds ( I mean, aren’t we all in the same boat here? ). I’m not necessarily trying to fight the fat off to look good, but rather, to feel good. I’m all about the be-on-with-yourself, zen, mind-body-spirit thing that goes along with being healthy, eating clean, & focusing on what your body needs. ( Sidenote: Speaking of ‘Zen,’ I started Yoga last week & it has been life-changing already )

As most of my fit friends ( my beautiful Mother/BFF included ) have told me, one way to assure a relatively quick / swift path to skinny is building meals that contain a lean protein and lots of veggies. So, I’ve stocked up on all sorts of lean meats & fish, and I’ve gone to the farmers market weekly to snag some fresh, organic vegetables. My mom loves to talk about the benefits of incorporating fish into my diet. According to her, the people who live the longest, healthiest lives on Earth are from a small fishing village in Japan, where they eat mostly, well, you can probably guess :: Fish.

I’ve always been a big salmon-lover, but I had never really given Tilapia a try until last week. I was pleasantly surprised to love this little recipe that I found on the world’s cookbook:: Pinterest.

Lemon + Garlic, Baked Tilapia What you’ll need: 

3-6 Tilapia Fillets

6-8 Cloves of Garlic ( Crushed / Diced Large)

2 & 1/2 Tbsp Organic Butter

4 Tbsp Fresh Lemon Juice

3 Tsp Parsley

1 Tsp Oregano

Salt & Pepper to Taste

Cooking Spray

Lemon + Garlic Baked Tilapia Lemon + Garlic Baked Tilapia What to do: 

1. Preheat oven to 400°.
2. Melt 2½ tbsp of organic butter on a low heat in a small sauce pan.
3. Add garlic and saute on low for ( about ) 1 minute. Add all but 1 tbsp of the lemon juice, shut off heat and remove from heat.
4. Spray the bottom of a baking dish lightly with cooking spray and remainder of the lemon juice.
5. Place the fish on top and season with herbs, salt, and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley for garnish

The fish should bake about 15 minutes, but keep an eye on it until it looks golden & perfect for you!

Lemon Garlic Baked Tilapia I paired this Tilapia fillet with some citrus-y, sautéed spinach. So easy, yet so fancy-feeling.

I trolled the internet ( after making this dish ) for some concrete-details on the benefits of Tilapia for the body. I found this article that lays out the health benefits of Tilapia pretty plainly::

1. The American Heart Association recommends people to consume about 2 servings of fish per week ( about 7 ounces ) to decrease risk of Heart Disease.

2. “Tilapia is a high-quality, complete protein and contains all the essential amino acids your body requires from your diet to help build proteins. One 3.5-ounce portion of tilapia cooked using dry heat contains about 26 grams of protein.”

3. Tilapia houses Omega-3 fatty acids, which is essential for healthy brain function ( and growth in children ). Omega-3s are the good kind of fats!

4. “Tilapia is naturally low in fat, and only contains about 128 calories in each 3.5-ounce portion.” Those Omega-3s from benefit #3 ( woah ) help to get rid of those extra lbs! Exactly what I’m lookin’ for!

So, I’ll definitely be adding Tilapia to my meal-rotation. I have been eating a ton of grilled chicken / salmon / eggs / egg whites + half a plate of veggies lately.. We’ll see what the results are soon!

Do you have any natural, clean-eating inspired dietary tips?? Please share!

[ PS ]



Brown Sugar Baked Peaches :: A Skinny Dessert

Baked Peaches : A Skinny Dessert // ROAWO finally got around to making these little peach concoctions ( ran across the recipe on Pinterest forever ago ) the other day, and let me tell you, they were so much better than I expected. I mean, they look amazing, so let the fact that they were BETTER than they look be a little hint that you need these in your life. AND They’re only about 100 Calories a piece !! Best day ever.

I took it upon myself to add this ice-cream ( which I changed to more of a glaze… kinda accidentally… *whoops* ) to the original recipe, because I’m just a genius, basically. I actually liked the glaze better than the whole ice-cream idea, but do what ya feel, my friends.

Baked Peaches : A Skinny Dessert // ROAWO

So, basically, heres what you need for the peaches:

A Whole, Organic Peach

1 Tsp Organic Butter ( read why I always use organic here )

2-4 Tsp Brown Sugar

& what you need for the 3-ingredient glaze / ice-cream ( per my modifications ):

2 Ripe Bananas

A little Vanilla Almond Milk

A little Cinnamon

Baked Peaches : A Skinny Dessert // ROAWO How To Make The Baked Peaches ::

First, Preheat the oven to 375 °. Cut the peach in half & remove the pit. Place about 1/2 tsp of butter in the middle of each peach-half & top with brown sugar ( the amount of brown sugar is really just a personal preference.. I used about 2 teaspoons per half ). Sprinkle with a little cinnamon. Place in the baking dish / on the baking pan skin-side down. Then, bake for 30 minutes, or until peach is tender.

Baked Peaches : A Skinny Dessert // ROAWO How to make the glaze ::

Cut / peel the bananas & place in the freezer until frozen. Place frozen banana pieces, a small amount of almond milk ( use less for an ice-cream consistency & more for a glaze-consistency… just eye-ball it ) & a dash of cinnamon in a blender and blend until combined. Pour over the peaches, & enjoy !!

Baked Peaches : A Skinny Dessert // ROAWO These are beyond-amazing served warm. ESP with the creamy, banana / almond glaze. Baked peaches are such a great dessert alternative for those of you who NEED to satisfy your sweet tooth ( AKA ME ) & attempt to stay healthy in the process.

I mean, they’re hardly short of life-changing.

Whats your favorite healthy, dessert alternative? Share below!!

[ PS ]

Baked Peaches : A Skinny Dessert // ROAWO



Simple & Quick Salmon Recipe ( A Personal Favorite )

Simple & Quick Salmon Recipe

My favorite thing about finally being back in my own home ( w/ my wonderful roommates, of course ) after a crazy summer? My kitchen. I’ve eaten out way too much during all the traveling I’ve done recently… because its so much easier when you’re constantly on the go / in a hotel.

So, now I’m taking full advantage of my kitchen and having groceries / supplies to actually prepare food with.

I came across this simple & quick ( <<< two of my favorite things ) baked salmon recipe the other day, and gave it a go. I mean, its not really something you can mess up.. its too easy.

What I did: I picked up a medium-sized salmon fillet from my local grocery store. Then, after pre-heating the oven to 375 degrees, I lined a baking sheet with tinfoil ( to cut down on after-cleaning ). I put the salmon fillet in the middle of the baking sheet & topped it with olive oil, sea salt, black pepper & lime juice. The amount of each topping is really all about your personal preference, so I just eye-balled it.

Simple & Quick Salmon Recipe I baked the salmon ( covered in tinfoil ) for about 25 minutes & then removed the tinfoil and broiled it for about 2 minutes ( to make it yum-o & crispy ).

Then, I sautéed some spinach in organic butter at a medium heat and topped it with some sea salt ( << can you tell I like this stuff? ). And there ya go, a healthy, easy dish for dinner ( & for later in the week.. as a college student, leftovers are my best friend ). Optional addition: A glass of Pinot Noir ( it pairs well with salmon ). Or if your more of a white wine person, Chardonnay is good too.

Whats your favorite simple and healthy dinner / lunch dish? Do tell !!

[ PS ]



My Fav Summer “Salad”

Summer Salad // Roawo I have a confession to make :: I have been a salad hater for, pretty much, ever. Something about eating lettuce and vegetables as a meal has never sat right with me. Technically, I’m not sure if you can call this little concoction a salad.. but thats what I’m going with.

The most important thing with this salad is FLAVOR. The flavors you use when working with veggies are everything, at least for me. Vegetables can be so bland, so I make sure to add flavor via salt / pepper / garlic / lemon or lime juice / cilantro / spices / whatever else.

This is one of my favorite recipes to make for the week and just keep it in the fridge for easy heating up later.

Summer Salad by ROAWO // Healthy & Simple Summer Salad by ROAWO // Healthy & Simple Summer Salad by ROAWO // Healthy & Simple I mean, talk about a photo-ready ingredient line up. Could these colors get any better? Per usual, I didn’t use a set amount of each ingredient, I just crafted the combo to my liking. That means: A lot of Cilantro / Lime ( think Chipotle-ish ) / sea salt & pepper. Like I said before :: I made more than a serving of this all at once, so I could eat it for the next couple of days, which is so convenient for busy days.

Summer Salad by ROAWO // Healthy & Simple So lets get down to business :: Pour a lil’ of the olive oil in a sauté pan on the stove at a medium to medium-high heat. Add in the minced garlic + onion and let sit until the onion starts becoming clear. Then, add the zucchini + whatever other veggies you’re into + sea salt + pepper + lime juice. I used a wooden spoon to mix this up in the pan until the zucchini started to get soft.

Then, I added some cooked quinoa and thawed mini shrimp ( and more lime juice because I love it soooo much ) and mixed that in / let it sit until the shrimp became more translucent-looking. Since both of these things were cooked before, this step was just to heat them up / let them soak in some of the flavor.

When I took my concoction out of the pan, I mixed in some fresh cilantro + some of my homemade salsa from earlier this week + half an avocado. When I tasted it, I decided it needed a leetle more pepper / sea salt, so I added that and it was perfecto.

Like I said, its all about what you like, so I encourage you to test out different proportions / add flavors / etc. This is just my personal fav. If I’m going to eat veggies, I have to spice them up a little. The cilantro + lime combo is heaven to me.

Summer Salad by ROAWO // Healthy & Simple I drank my healthy lil’ lunch with some lemon water ( went well with that citrus-flavor in the salad ). Plus lemon water is so much more interesting than normal, boring water. It adds a little kick.

Hope y’all like my simple summery salad!

What’s your favorite summer dish ?

[ PS ]



Some Seriously Good Salsa

Some Seriously Good Salsa // ROAWO I’m a fan of this one. A reallll big fan. First of all, I like homemade anything better than store bought for two reasons: 1. I know exactly what is going into what I am eating and 2. I’m a control-freak, so the fact that I get to alter the recipe to my liking is a huge plus.

Also, its super-simple. Put all the ingredients in a blender and voila ( I used my convenient little Magic Bullet
) !! You’ve got some yummy restaurant-style salsa in the comfort of your own home ( for the homebodies ).

I use this salsa in my Summer “Salad” ( recipe coming soon ), put on scrambled eggs, or dip (  gluten-free ) tortilla chips into it. So many options.

I found the recipe for this restaurant-style salsa here.

Some Seriously Good Salsa // ROAWO Some Seriously Good Salsa // ROAWO

Change ingredients as you see fit…. For me, I went crazy with the cilantro / garlic & added a leetle more lime, because those are my faves.

Soooo simple & delish.

[PS]

 



Juice Cleanse :: The Dirty Deets

I FINALLY unpacked my always-packed suitcase and got the chance to sit my azz on the couch and watch cheesy crime shows all day. For pretty much the first time this summer, I had nowhere to be and nothing to do. Peace.

I decided this would be the best time to veg out, relax, do a juice cleanse, catch up on some blogging education, and craft some jewelry ( I got SO many amazing trinkets from CO ).

SujaCleanse

Alright down to business:: Juice cleanse. I ordered a 3-day cleanse from Suja Juice. Suja shipped all my juices to my house in a make-shift cooler ( explains the shipping prices… But I got the cleanse on sale w/ free shipping so go me / life rocks ). Here’s all the juicy details (<<< see what I did there) on my three-day detox::

comp IMG_6494

Day 1::
I woke up, weighed myself ( important to do, so you can track your results ), grabbed my morning Glow juice, and went about my relaxing and hanging out with my dog / love of my life. I drank a lot of water throughout the day and never felt hungry, which is extremely strange for me. I’m always hungry ( or bored ). I did have a horrible headache, however. I can’t say that it was due to the cleanse, because I have headaches somewhat often, BUT it was noticeable so I thought I’d address it. I also felt a little more sluggish than usual. I woke up a little late in the morning, so I didn’t finish all six juices ( only drank 5 ). I also added in a broth-based soup around dinner time ( yeah that’s allowed in the cleanse-rules ). So basically, I wasn’t feeling 100% by the end of the day, but I wasn’t feeling like complete shit either.

On Ice copy IMG_6570

Day 2::
I woke up the morning of day two and drank a hot cup of lemon water and started my juices for the day. I wasn’t hungry at all.. Again, very strange for me. I had a big green tea/passion tea in the afternoon, as well as my afternoon juices. And drank a TON of water ( <<< very important ). No headaches one day 2, so that was a good sign. I didn’t get through all my juices, because I slept in again. I also ate a bowl of fruit on this day (which is allowed ). Day 2 was SO much easier than Day 1.

IMG_6571

Day 3::
Last day! I woke up a little hungry on day 3, but drank a glass of water & my morning juice and got over it ( gotta keep my eyes on the prize ). This was the easiest day by far, so I finished it like a champ. I had SO much energy after I finished the cleanse, which I didn’t expect. I usually start these things and end up cheating on the first day ( whoops ), so I was extremely proud of myself. Also, I lost about 4 pounds in 3 days, which was amaaaze.

I LOVE Suja Juice ( above others ) because I didn’t get a juice that I just didn’t like. They were all REALLY good. Also, Suja is organic / no GMOs … so basically its the best in the biz. Order yours online now and get to cleansing friends!

[PS]



Let’s Talk Boxing

 

Boxing: The BEST workout

Location: Team Unleashed MMA and Fitness [Bryan, TX]

So, if you’re like me, you absolutely cannot stand going to the gym. I hate it so much that I’ve come up with a definitive list of reasons why going to the gym is horrible:

 

1) It’s overwhelming. Not only are there 5 million different confusing machines, but the gym houses the largest population of meatheads in your town.. most likely. They’re intimidating… grunting and lifting and looking scary.. no thanks.

2) You cannot do anything without some creepstar watching your every movement. Like, I can see you.. I’m looking straight at you.. I’m giving you a really uncomfortable look and you are still doing that.. stahhhp please.

3) I get so bored!  This many set of this many reps on this many machines, blah, blah, blah. I’m bored talking about this, let’s move on.

4) When you go to the gym, you are often only accountable to yourself. You need some crazy desire or work ethic to get your ass up and get to it for awhile.. I’m not the best at that. I always end up making excuses.

5) Gym memberships cost upwards of $40 a month.. how many classes do you actually go to.. and how many workouts do you get in for your money?

That being said, I started boxing a little over a year ago and I instantly fell in love with it. I was inspired to try it after watching last year’s Victoria’s Secret Fashion Show and hearing some of the Angels talk about their love for the sport. So, I called my local boxing gym, Team Unleashed MMA and Fitness, and started private lessons with all-things-badass trainer and owner of Unleashed, Carl Perry.

UnleashedMMA

A year later, every time I show up for boxing, I get my ass handed to me. My friends and I have gotten a little group together to do morning sessions, twice a week. It’s an insane workout, and I never leave feeling like I could’ve done more.. I’m usually drenched in sweat and shaking a little, just the way a good workout should end. I’ve always been amazed with how far you can push yourself physically, and I don’t get that kind of “Wow, I’m a badass” feeling when I run on the treadmill for 30-40 minutes.

The way our morning sessions usually go:

  • We start with two or three 3-minute rounds of jumprope, with 30-seconds of rest between each round.
  • Then, we hit the bags. Literally. We work punch combos for three or four rounds. I definitely underestimated how hard it is to be actively punching something for 3 minutes straight.. my arms. need to fall off. at this point.
  • Next, we do some rounds using focus mitts. This is when our instructor will hold up the flat (focus) mitts and make us throw different punch combinations. I like this part the best because it is usually the most difficult.. since our instructor is one-on-one with us. He won’t let you chill for half a second; you go the full time. Every time.
  • After all this, we do some brief conditioning, and by then, our hour is up. Quick. High intensity. & SO fun.

I’ve started to do some kickboxing and MMA at my gym as well, but I have to say the traditional boxing is still my #1. I really encourage anyone who likes high-intensity athletic training to try boxing at some point. It’s a workout that you “get out of it what you put in.” So, push yourself really hard for an hour, and then go home and feel like a total boss.

xox. PS

Pink Gloves

My roommate [Megan] doing some bag work.