install theme

Protein! Why it’s important:
Helps with weight loss - Protein helps you stay fuller for longer.
Amino acid source - Your body can’t produce some essential amino acids, so you need to get them through your diet (via protein!)
Vegan Options:
Tofu - Low in calories and fat. High in protein.
Beans - Quinoa (“keen-wah”) and edamame higher in protein than say, kidney beans (more on beans and their protein content here). Beans are a great alternative to meat, especially because they’re so much lower in fat.
Tempeh -  If you don’t know what tempeh is, it’s basically soy in a cake-like form. It has a different flavor and texture from tofu. It’s high in calcium and protein. 
Almonds - almonds alone aren’t enough protein for your diet, but they’re great for snacks.
Other Options:
Beef - Grass-fed beef has more fatty acids and nutrients. It’s also healthier to eat than factory-raised beef. Stick with a lean beef.
Pork Tenderloin - Much lower in fat than beef.
Chicken - Organic chicken is extremely lean and has more essential fatty acids than factory raised chicken.
Wild salmon - Eat only wild salmon. Farm-raised salmon can be diseased, contain high levels of toxins and mercury, and are not as rich in omega-3 fatty acids.
Tuna fish
Eggs - Although egg whites are leaner, whole eggs are great for you too! Eating whole eggs are as natural as eggs come and are high in nutrients.
Non-fat Greek Yogurt - Stay away from the flavored ones/regular yogurt. They’re extremely high in sugar. Greek yogurt is really high protein and good fats. It also has much less sugar/carbohydrates. Eat them with  pureed/mashed fruit instead of the fruit mix-ins that might come with it.
Milk - Skim, soy, and almond milk are high in protein and low in fat. Milk can also be a great source of calcium.
All this information came from Mark’s Daily Apple. It’s a great site for info on fitness and eating clean.
Check out Eatmoreof for more tips on how to get healthy foods into your diet!

Coconut Cherry Museli (Vegan)

Cinnamon Almond Banana Chips: crunchy round chips that have the sweetness of bananas and almond extract, with just a bit of cinnamon kick. Swap these with chips for a healthy, sweet-tasting snack!

Cinnamon Almond Banana Chips
2 servings, 57 calories, 60-90min

1 Banana
1/2 Lemon, juiced
1/2 tsp Cinnamon
1 tsp Almond Extract


Preheat the oven to 215 degrees.
Peel banana and cut into 1/8″ slices
Combine lemon juice, cinnamon, and almond extract in a small, shallow bowl. Dip each banana slice into the mixture, then set on a greased cookie sheet.
Bake for ~60 Minutes. Depending on the consistency of your slices, you may want to check on them periodically (perhaps every 15 minutes), starting at about 45 minutes. For thinner chips, they may be ready around this time. If your slices are thicker, you may need to wait 15-30 minutes longer.

Read more:

What to Eat After a Workout:After Cardio- you need to replenish fluids and more carbs than proteins. try:
Oatmeal with skim milk and a banana
Toast with cottage cheese and jam
After Weights- you need mainly protein. Try:
Chicken breast with broccoli
Egg white veggie omlet with salsa
After Weights and Cardio- you need a carb to protein ratio of 3:1. Try:
Protein shake with fruit
Sweet popatoe with greek yogurt

Accountable ! For the next 10-days I’m trying this cycle :-) (Taken with instagram)

5 Things You Should Know About Eggs

1| Rocky didn’t know what the hell he was doing. Besides the salmonella risk, downing eggs raw won’t provide as much fuel for muscle growth. Studies show that the protein in fully cooked eggs is 91% bio available, or ready to be used by the body. Raw eggs are only half as potent.
2| While a yolk carries all of an eggs, five grams of fat and 186 mg of cholesterol, it also packs about half the egg’s six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. This is why many lifters opt for whole eggs plus added whites.
3 | Egg yolks contain choline, an essential nutrient that helps maintain brain-cell structure and neurotransmitters.
4| The spindly white fiber attached to the yolk is called the chalaza, which protects the yolk by keeping it suspended within the shell.
5 | There is absolutely no nutritional difference between brown eggs and white ones. Brown eggs are laid by hens with red earlobes, and white eggs are laid by hens with white earlobes. End of story.

8th day of the Blogilates 90 day challenge (:

not sure it counts as 8th or 5th..due all de problems my period gave me on the weekend…but whatever..
today i didn’t ran college is driving me crazy with finals & final projects asdjksf & i actually didn’t follow the meal plan exactly as it goes but i did eat clean REALLY clean, my mom did this special surimi with carrots, cucumber, zuccini, celery, chayote, onion, and a lot more, you can actually put in to it any veggie you want with lemon juice & herbs & a tspoon of mayo [i hate it but it really give the recipe a good taste] and everything EVERYTHING is raw ♥

buuuuuuuuuuuuuut of course i did my workouts, i am currently following this new calendar for june cassey recently posted so today i did this videos :D

This one i did it twice starting my workout & the second time finishing it

thighs thighs (: <br<

berry green smoothie