Superfood’s of: Starches

I am going to be starting a new series on my blog that will talk about superfood’s and a little bit about each food. A superfood is a food that fuels your body and has nutritious benefits. Sounds awesome right? Well it is! So, let’s get started and EAT UP!


  • Quinoa is a complete protein that contains all nine essential amino acids. 
  • It contains twice as much fiber then other grains. Fiber lowers cholesterol and glucose levels. It takes a longer time to chew than other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
  • Quinoa also contains iron which helps keep our red blood cells healthy. Iron also helps improve brain function.
  • Quinoa is rich in magnesium. Health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.quinoa
Sweet Potato
  •  Sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron.
  • Sweet Potato’s have a low Glycemic Index. The glycemic index of a food reflects the food’s effects on a person’s blood glucose level. It’s better for the body to slowly absorb any gluclose, sustain a moderate rise in sugar levels and experience a gradual return to the regular level. White potatoes have a high GI level so that is why it is better to have sweet potatoes.

Wheat Berries

  • Wheat berries are whole wheat kernels. They look like thick, short grains — similar to brown rice. When boiled, cooked wheat berries have a chewy bite and subtle nutty, earthy flavor.
  • Since the wheat kernel is left intact, virtually none of the nutrients are stripped away. A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron. Tasty sprouts are loaded with vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles.wheat-berries-










Sweet Potato-

Wheat Berries-

Ezekiel tortilla chips

I love tortilla chips but sadly they are not the healthiest thing for you. The Ezekiel brand contains very clean ingredients that are easily accessible. You can make a big batch for the week or just a single serving which I am going to show the recipe for. Image

Recipe: (one-two people serving)

  1. Pre-heat oven to 375 degrees F 
  2. On a pan that is covered with tin foil, drizzle 1-2 tbs of olive oil
  3. Cut or break chip size pieces of one Ezekiel tortilla
  4. Coat each one in olive oil
  5. Roast in oven for about eight to ten minutes or until is is golden and crispy

eziekial chips

Spa Water

Whenever I go to a spa or hotel, I love having fruit infused spa water, it makes drinking water so fun and colorful! So, I decided to try to make it on my own. Most fruit works for this, except I think these don’t taste the best: cantaloupe, coconut, blueberries, tomatoes, grapes and banana. But really, it’s just your personal preference.pinapple water

Examples of fruit to use~lemon, lime, pineapple, grapefruit, strawberry, and orange.

Sweeteners~vanilla bean, stevia drops, and agave.

Spice~thyme and mint.


  • Add desired amount of water and ice
  • Cut and chop your fruit into thin slices going diagonally
  • Add fruit and any sweeteners and/or spice to water
  • Let sit for a few minutes, pour, and enjoyfruit water

Vegetable and Quinoa Stir-Fry

Tonight I whipped up this vegan vegetable and quinoa stir-fry. It doesn’t take very long to make and is loaded with protein. I will post the vegetables I used but you can use any vegetables that you have laying around.

stir fry



  1. Measure 1/4 cup  of quinoa with 3/4 water and put into a small pot
  2. Let quinoa cook on low heat for about 15 minutes or until the quinoa is fluffy and absorbed all the water
  3. If the quinoa soaked up all the water but is not fluffy, add more water. Add water in little quantities
  4. Cut two stalks of celery, one large carrot, preferred amount of red onion, and one head of broccoli
  5. Now, get a pan that can be used for a stir-fry, put 1tbs of olive oil in it, and add all the vegetables
  6. While the quinoa and vegetables are cooking, measure out 1/2 cup of frozen edamame in a bowl and hot water to de-thaw. Fresh edamame is totally fine as well
  7. Once everything is done cooking, put in in a big bowl and eat with optional cracked pepper and balsamic vinegar.

This is a vegan meal but some chopped organic chicken can be added in addition

New Years Resolutions

New Years Resolution

The new year has come along and everyone is buzzing about  new year’s resolutions. People usually make resolutions about getting fit, eating healthier, and being happier. When people make  resolutions about working out more and eating healthier, often there are set objectives in mind like being skinnier or being at a perfect weight. Those type of strict outlooks create a negative downfall and  we are unable to meet our demanding goals. Instead of making “rules”  it would be more positive and productive to say something like “I want to gain muscle” or “I want to define my abs by fully eating clean.” These outlooks create more room for success…and that is what we ultimately want with our resolutions, success.

When I make resolutions I like to look at three main categories: lifestyle, social, and personal. This format helps shape what I want to accomplish and gets me away from setting strict goals on January 1st. It is helpful to make things achievable and to realize that things will change as the year progresses. You might want to try it too. Do not make things too far fetched where you are unable to meet your goals, fail, and than feel sorry for yourself. It is totally OK to start small and than throughout the year add on to your resolutions. Like you have always heard, take baby steps! Here is an example of achievable goals that provide direction and will make a huge difference: eight hours each day of sleep, eight cups each day of water,  exercise three days each week, eat three snacks each day, eat three meals each day.

You all know the classic story aboutwater how the gym is FLOODED with people the first few days after new years and then slows down. Do not become that person. One way to keep yourself at the gym is to have fun! Go to your gym and look at the classes they offer. Even though it may be out of your comfort zone, you won’t regret that amazing feeling after a workout! You also might make some new friends. Also, people make excuses about working out because they don’t belong to a gym or feel they have time to go to the gym.  ToneItUp and Blogilates are two fitness gurus who make workouts fun, and do not require a gym for the workouts! Go to and to see the posts. The online community is also great and is another place to make new friends.

real food

Now, it’s time to address clean eating. Clean eating is so important.  One cannot overcome a bad diet with exercise. When it becomes the new year, people often decide to go on fad diets to dramatically lose weight. You do not need to do this. Losing 1/2 pound a day means losing 26 pounds in a year. That is awesome progress – especially if you do it balancing eating, rest, and exercise in a way that you maintain your new goal weight. That is the real goal. Also – as we all know – you are not going to get six pack abs in a day, never ever. No-one ever has – and that is okay! Creating a healthy, balanced lifestyle where you can reach and maintain your weight and still treat yourself is achieved when your diet is focused on clean eating. Blogilates has this fantastic video on clean eating and talks about what it is. Here is the URL: . The Tone It Up girls blog ( provides clean recipes, workouts, a nutrition plan, and more! Both Blogilates and Tone It Up make clean eating and working out fun! Making things work for you and being True To You is so important with resolutions and will help you succeed throughout this year.

So start the year by thinking about some achievable goals for 2013. Now that you have set achievable goals, write them down and make sure they are somewhere visible so you can be reminded of your goals. On your fridge, car, mirror, anywhere! Tell your family and friends so they can  encourage you, support you, and hold you accountable. I personally find quotes  inspirational. Here here are some of my favorites:

“Do something today that your future self will thank you for”

“A year from now you make a wish you’d started today”

“It’s never a question of can you, but will you?”

“Sweat is fat crying”

“Make your life worth loving”

One thing to remember is that the difference between Monday December 31, 2012 and Tuesday January 1, 2013 is just one day. You can make changes any day, any hour, any MINUTE throughout the year. You do not just have to wait until the new year.


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