Tag Archives: protein

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 ]



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 ]



A Few of my Favorite Things

Cute Little Dress :: ROAWO I am so excited for this week’s edition of Favorite Things because, as you’ll learn, this shiz is the shiz [ like this dress ]. Here’s the list for the week:

Tiny Tea-tox :: ROAWO Tiny TeaTox :: ROAWO 1. Tiny Tea Teatox ( Gluten-Free Version ) :: This detox-tea was surprisingly so delish & its such a little detox/cleanse to do. I am in the middle of my detox right now, and I already feel so much better & more “at one” with my body.

YourTea has several types of herbal teas aimed at overall wellness. I chose the TinyTea because it focuses on weight-loss and resetting your digestive system. They believe that digestion is the center of your overall health, and that by allowing that system to run smoothly, you’ll have more energy, healthier / brighter skin, less cellulite, etc. So, I said sign me up! All I do is have a cup of this little miracle tea twice a day after or before a meal ( for 14 days ). Too damn easy.

BTW: My roommate & talented artist, Abbey, painted the mug… so amaze.

Succulent Garden :: ROAWO Succulents + Mexican Blanket :: ROAWO 2. Succulents ( & This Cute Little Blanket / Rug ) :: Aren’t these little plants so freakin’ cute? You can get them for super cheap at Ikea, but I got mine in the botanical section of my local grocery store.

I have been extremely obsessed with flower / plants / candles lately ( which is why I signed up for flowers to be delivered to my door every other week, thanks to The Bouqs ). Seriously, My house is becoming a freaking garden / zen candle-lit space. It gives the place good vibes.

PS: you can find a similar Mexican Woven Table Runner here.

Frends Headphones :: ROAWO 3. My Frends Headphones :: These Layla Headphones by Frends are my life. These are the smaller-sized rose gold headphones & they are perfect for everyday [ at the gym, in the library, etc. ]. Frends carries a variety of headphones that are seriously SO FUN. They took regular, boring headphones and made them an accessory.

Head on over to Frends to browse their collection.

Pretty School Supplies :: ROAWO 4. Pretty, Organized School / Work Supplies :: I’m a sucker for anything having to do with organization. Its probably my horrible case of self-diagnosed OCD, but everything I have has to match or be organized away from my eyes in nice, matching, clean containers / folders / etc. I love writing in Moleskine Notebooks when I have to take notes. I know they aren’t your standard spiral-notebook, uhhhh ‘cuz they’re cooler & way prettier. Also, I label everything with simple little stick-on labels.

I’m looking for a fun little planner / agenda for the semester, but I can’t find any that I just have to have. Have any suggestions? I need your help!

PS: Laptop Skin can be found here.

Black Tied Jewelry Co. Necklace :: ROAWO Black Tied Jewelry Co. :: ROAWO 5. Black Tied Jewelry :: I have recently become one of the many bloggers to partner with Black Tied & I’m loving this online store! They have a ton of trendy jewelry for ridiculously cheap. I’m in lurve.

The above bracelets can be found here, here, here, & here, and the above necklace can be found here ( got mine at a custom length, thanks again Black Tied !! ).

More to come with this brand fo sho :: like stay tuned for a sweeeet promo code, perhaps.

AND I may or may not be putting together a little giveaway with Meghan of Boho Nouveau which could include some Black Tied pieces ( + more goodies ! ) ….

Homemade Green Juice :: ROAWO Homemade Green Juice :: ROAWO  6. Homemade Green Juice :: As a self-proclaimed ‘Juice Enthusiast’ since infancy, I drink green juices as much as possible. They’re delish, fun, & most importantly :: detoxifying.

This week, I made a huge batch of green juice to drink for a few days. I put ( organic & fresh from the farmer’s market ) spinach, kale, cucumber, cilantro, peaches, & pineapples into my juicer to get the base of this week’s juice.

BTW: juicing things is extremely addictive. I found myself intensely searching my kitchen for things to juice like a psycho. There, I said it. I am a juicing psycho. The second I started to consider putting a potato in the juicer, I realized I had a problem.

After I had my base, I added in some coconut water, vanilla protein powder, & a touch of cayenne to give it a little kick. I really like savory elements in my fresh juices. It makes things a little more interesting.

Fried egg on Veggies :: ROAWO 7. Sautéed Veggies + An Egg :: So, I used to freaking hate vegetables. Like, I had an extreme hatred towards them & I refused to eat them. Then, I learned how to season them, and BAM. I love them. A big bowl of greens is seriously the cleanest & most detoxifying hangover cure EVER. Packed with vitamins & minerals, I feel like a new person after eating these babes.

I sauté Broccoli, Zucchini, Brussels Sprouts, & Asparagus tips together in olive oil over medium heat. Then, I add Sea Salt, Black Pepper, Garlic Salt, Cilantro, & Lime Juice. THEN, I go even further and add a “fried” egg on top for some protein.

PS: I used to be an egg white girl, until reading this post on The Skinny Confidential. Now, I eat about an egg a day with the yolk included. Read for yourself!

So, there ya go. A Few of my Favorite things for y’all to try. Do you luuuurve any of my fav things this week? Plz Share!!

Don’t forget to follow ROAWO on Instagram, Facebook, & Twitter for all the updates on upcoming giveaways, collabs, & more!

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