Chocolate Protein Brownies with Peanut Butter
Ingredients:
1 can of low sodium black beans
4 egg whites
1 scoop of chocolate protein powder
1/3 cup of unsweetened cocoa powder
1 tbsp. of low sodium baking powder
1/4 cup of unsweetened applesauce
1/4 cup of agave nectar
Natural peanut butter
Directions: Mix all of the above in a food processor. Spray a pan with cooking spray then pour the mixture in the pan. Bake for about 20-30 minutes at 350 degrees. Check periodically by placing a toothpick in the center of the mix to see if it’s done. If it comes out clean then it is ready. Take the brownies out of the oven and punch small holes in the brownies and drizzle natural peanut butter on top. The PB will drip down into the brownies making them taste even better 
Optional: Add almonds, walnuts, and/or dark chocolate chips to the mix before baking. This recipe makes about 9 brownies.
Top 100 Female Fitness Models Announced!
Wow! After looking at the list of athletes I was listed with all I could think of was how honored I am to be on that list! Jenna Renee who came in first, Jen Jewell came in tenth, and Lori Harder to name a few top athletes! Congratulations to all of the other 99 beautiful and inspiring women who made the top 100! I placed the link so you can see the list below. This has been such a motivator for me! I started training on Monday for my competition which is Team Universe in July in NJ. Then, I will be debuting my very first WBFF show! I’m super excited about this show. The WBFF is all new to me, but my coach, WBFF Pro, Jen Jewell is going to lead me all the way up to the stage! Along with training I started my new competition diet. I’ve tried a couple of vegetables that I’ve never tried before…jicama and bok choy. I chopped the jicama up like slaw and put it on my salad. I actually found a simple recipe on Pinterest for bok choy. I cooked some shrimp and the bok choy and mixed it with some Mrs. Dash. Very quick and delicious. The diet I’m on allows me to have a variety of foods which is good for me. It prevents me from eating foods I shouldn’t and prevents me from getting bored. I’m doing a lot of plyometrics. I love these!!! I’ve been mostly doing cardio in the morning on an empty stomach then I rest and do my weights. However, today was a sleep in day. I was on set for over 12 hours for Single Ladies TV show. I did manage to get my cardio in this afternoon though by doing boot camp style exercises (jump squats, lunges, sprints, step ups on a bench, etc.) at a local park. I can definitely tell a difference in my body after getting back on track after one week, and it feels great!
http://www.statusfitnessmagazine.com/status-fitness-magazine-cover-model-contest-finals
2012 Is Going To Be a Great Year!!!
Things just keep getting better and better! I just found out yesterday that I was voted as one of the top 100 female fitness models in the country in Status Fitness Magazine. My photo will be in an upcoming issue. There’s a chance I could have ranked higher, but I will find that out soon by the editor. I’m just very excited about being in the top 100 I’ve also decided to step on stage with the WBFF this year in July in Sacremento! My first competition will be in San Diego in June which will be a warm up show for Team Universe in New Jersey in July. I am hoping to get my pro-card at this show! I’m very excited to announce my new competition coach, WBFF Pro, Jen Jewell! I will also be interviewing on PumpTV radio on April 22nd to discuss diet, exercise, my upcoming shows, and much more! There’s a couple other great things going on, but I can’t share yet! Stay tunned!
What a DAY!!!
Wow! Today has been awesome! I was notified of two big things! One…I’m featured in Pose Down Magazine for January 2012 on pages 14-15 at http://www.posedownmag.com. Second, I got an email from Status Fitness Magazine that I’m one of the 150 finalists for the 2011 cover contest! The voting goes live tonight at 9:00 p.m. PST. You have to like their page on Facebook then like my photo on their page. I also filled out another interview with MuscleBombshell.com which will be coming out soon! My cover with Greg Plitt on FitnessX Magazine come out this month too. I love it! Greg was great to work with! He truly loves what he does! Make sure you get your free digital copy or purchase a copy at http://www.fitnessx.com. 2012 just keeps getting better and better and it’s only January!!!
I started my new competition plan today. I literally thought I was going to get sick. I’m really pushing hard and lifting as heavy as possible. My first show is in March which is a local show here in Atlanta, but I’m doing it to prep me for stage for my first national show which is Team Universe in July. I really want to earn my pro-card this year, but I have no complaints! Really thankful for what I’ve done and what’s about to come!
Healthy Holiday Recipes
Protein Fudge
Ingredients:
2 scoops of chocolate protein powder
3 oz. of fat free cream cheese
.25 cup of spray butter
2 tbsp. of cinnamon
4-5 packets of zero calorie sweetener
Directions: Pour all of the above ingredients together in a bowl. Heat in the microwave for about 45 seconds to melt the cream cheese. Stir and mix water if needed. Make sure it has the texture like fudge mix. Pour the mix into a pan or in a muffin pan. If you pour it into a regular pan make sure it’s about an inch thick like fudge. Place the pan with the mix in the freezer for 30-45 minutes before eating. When it’s ready take it out of the freezer and slice into small pieces. Optional: Put almonds or walnuts on top or in the mix. You can also add your favorite natural peanut butter into the mix. If you want peanut butter protein fudge add .25 cup to the ingredients above. For the holidays put crushed peppermint on top.
Sweet Potato Casserole
Ingredients:
5-6 sweet potatoes
1 cup of Almond Breeze
.5 cup of light brown sugar
4 egg whites
1 tbsp. vanilla extract
Cinnamon (as much as you like)
.5 cup Sliced almonds
Directions:
Mix all of the above ingredients together with a mixer accept for the almonds. Spread the mix into a casserole dish that’s been sprayed with cooking spray. Place the sliced almonds on top of the mix. Bake for about 30 minutes or until the almonds have turned golden brown at 400 degrees.
Cranberry Sauce
Ingredients:
2 cans of whole berry cranberries
1 can of crushed pineapple
.5 cup of pecans
sugar free cherry jello powder
Directions:
Heat the cranberries on medium heat. When the cranberries are boiling pour in the can of pineapple including the juice and the cherry jello powder. Mix in the pecans. Keep stiring for a few minutes until the jello powder has dissolved. Place the cranberry mix into a covered casserole dish. Place it in the refrigerator for at least a couple of hours before serving.
Holiday Protein Powder Mix
Ingredients:
Chocolate protein powder
Dark chocolate chips
Sugar free marshmallows
Triangular clear plastic baggies (You can buy these at a craft store)
Directions:
Take one of the triangular baggies and cut the tip off. Insert the baggie into another baggies…This will keep the protein powder from clouding up the sides of the bag you will use. Sift 1-2 scoops of chocolate protein powder then the dark chocolate chips, then top it off with the sugar free marshmallows. Other topping options: almonds or sugar free peppermint. I don’t measure these ingredients. I just fill it up to the top like the picture above. These make great holiday gifts.
Here’s some great stocking stuffer ideas! Competitors! Want to know what to do with all of those protein bars, energy drink samples, and protein samples you get at competitions and expos??? These make great stocking stuffers!
Merry Martini
Ingredients:
1 oz. vodka
.5 oz. orange liqueur (optional)
2-3 oz. of diet cranberry juice
Frozen raspberries or strawberries or both
Mix the vodka, orange liqueur, and diet cranberry juice in a shaker. Pour into a martini glass. Drop in several frozen raspberries or strawberries.
Candy Cane Protein Cupcakes
Ingredients:
3 scoops of chocolate protein powder
5 egg whites
1 tbsp. of baking powder
1 tbsp. of unsweetened applesauce
.5 cup of dry oatmeal
.25 cup of Almond Breeze or you can use water instead
1 tbsp. of cinnamon
Sugar free or fat free cool whip
Sugar free candy canes
Muffin cups
Muffin pan
*This makes approximately 4 cupcakes
Directions:
Mix all of the above ingredients in a blender accept for the Cool Whip and candy canes. Spray a muffin pan with cooking spray then place the muffin cups into the pan and spray again. Pour the mixture about halfway into each cup. Bake for about 20-30 minutes or until done. Let them cool for several minutes then top each cupcake with Cool Whip and candy canes.
Peppermint Protein Shake
Ingredients:
1.5 scoops of vanilla protein powder
1 tsp. of peppermint extract
5-6 ice cubes
.5 cup fat free milk or water
Sugar free candy canes or peppermint
Directions:
Mix all of the above ingredients in a blender accept for the candy canes/peppermint until think like a shake. Add more milk or water if needed. Top the shake with crushed peppermint.
FitnessX.com Photo Shoot and What’s Coming Up!
It’s been a week since the January cover photo shoot with fitness model, Greg Plitt, and I still can’t believe it! The photo shoot went very well. Greg was great to work with and made it lots of fun! Everyone on set had a great time and lots of good shots were taken. We definitely got a lot accomplished in one day. I also shot with WBFF Pro, Jen Jewell, for my partner workout article. Look for the cover of Greg and I, and the partner workout article with Jen in January 2012. You can get your copy at http://www.fitnessx.com. I am very thankful for this wonderful opportunity to work with such great people who are also passionate about their work. For now, I’m focusing on keeping a clean diet with some little treats here and there I will continue training, but my workouts and cardio will not be as intense as they are when training for a competition or photo shoot. The holidays are coming up, so I want to maintain and eat healthy and enjoy a little treat every now and then. If you need some ideas for healthy holiday food scroll down through my blog for recipes. As for next year, I plan on attending the LA Expo in January. I have another radio interview coming up next week. More details about that will be on my fan page. I will start training for competitions in late January. I’m already thinking about my comps for next year and am very excited to go for that pro-card! Once again, I would like to thank Bill Aguirre, Kat Painter, Angela Elliott, and all of my fans, and especially my family, friends, and God for giving me a wonderful year! I can’t wait to see what 2012 brings!
4 Days Out!!!
If you would have told me 5 years ago that I was going to be on a cover of a fitness magazine with Greg Plitt I would have laughed in your face!!! I am 4 days out from that dream becoming reality! I am so honored to be a part of a fitness magazine, FitnessX.com, and to be on the cover with America’s top male fitness model, Greg Plitt. I have been training hard for this photo shoot. My workouts consist of 5 days of weight training with 3 days of lower body workouts and 2 days of upper body workouts. I have been doing cardio everyday except for Sunday. I rest on Sundays and believe me! I need that time to recover. I have been eating 6 small meals each day spreading them out every 2.5 to 3 hours. My meals consist of lean protein, healthy complex carbs, and good fats and veggies. Drinking lots of water is very important, but the closer I get to the shoot the less I drink so I don’t retain water. I will be flying out to LA this Friday to do the shoot. I am so thankful and blessed for this opportunity. Meanwhile, I’m already thinking about my competitions for next year. My new bikini from Fit Girl Wear is in the mail! Thank you Sherry Goggin’s for sponsoring me! I can’t wait to sport my new suit on stage. I will start training in January for my competitions next year. So far I plan on competing in Charleston for my first national show. I am excited about 2012! Look for Greg and I on the cover of FitnessX.com magazine in January! You can get a hard copy or see the digital copy on www.fitnessx.com!
A Must Have Supplement!!!
As a national bikini competitor my workouts are very intense. Thanks to Gamma Labs’ Pre-Training Formula I am able to get through those strenuous workouts, and I’m lifting heavier weights. Since using the Pre-Training Formula I can tell that I have gained muscle mass, and I love this product because it doesn’t leave me feeling tired. I am also taking the Delta Labs’ Green Tea pills. The Green Tea helps to burn fat and gives me energy. Since using this product I can see my body fat has gone down, and my abs are definitely showing! Another product I highly suggest is the Hair, Skin, and Nails vitamins. Bikini competitors have to have shiny hair, glowing skin, and nice nails. I get so many compliments since using this product on how shiny and healthy my hair looks, how young I look, and how great my nails look. Best of all the gluten-free, Pre-Training Formula tastes delicious, and all of their products are very affordable. Thanks Gamma Labs and Delta Labs for changing my life!
Leha Long
NPC National Bikini Competitor
2 Weeks and 3 Days!!!
I am very excited as my photo shoot approaches! This is a wonderful opportunity for me. I will be on the cover of FitnessX.com magazine along with fitness model, Greg Plitt. The issue will come out January 2012. I train for a photo shoot like I would for a competition. Very intense….dieting and weight training. But!!! It’s worth every minute at the gym. I will also have another radio interview on December 1st on Totally Fit Radio. I am so excited about this and look forward to it!
My First Radio Interview!!!
http://m.examiner.com/exNewYork/pm_72320/contentdetail.htm?contentguid=MkBMy2wa
2012 is going to be a GREAT year!!!
It’s been a couple of months since my last competition, and honestly it feels a little weird not having a show to look forward to until next spring. However, I am training for a huge photo shoot next month in LA. I am very blessed to be on the cover of FitnessX.com magazine with fitness model, Greg Plitt. Training for this is like training for a competition! The magazine cover will come out in January 2012! What a way to start the year! I am going to be in Oxygen magazine in the “Future of Fitness” section next month or in December. This is also exciting news! Getting my pro-card in 2012 will be another huge accomplishment too. I am just very thankful of where I am today and the people I have in my life. I truly love what I’m doing. No this isn’t putting millions into my bank account….But a million smiles on my face! And that is worth so much more to me to do what I enjoy! I want to thank Bill Aquirre and Kat Painter for this wonderful opportunity of gracing the cover of FitnessX.com magazine. I love you both! I also want to thank Robert Kennedy and Stacy Kennedy for putting me in Oxygen magazine after 2 years LOL! Dreams do come true!
IFBB North Americans
Well I’m all settled in with my girl (trophy) at the house This trophy means a lot to me because it was my first national show, and I heard it’s tough getting a trophy in your first show and to get my feet “wet” and have fun. There were so many competitors there. Over 300 women competitors and over 80 in just the men’s physique division. The whole experience didn’t start out very well in the beginning….I flew in the morning of late check in for the competition. My plane had technical difficulties, and we had to go back to the gate which made me late coming into Ohio, but I made it! Then the hotel I booked didn’t have a refrigerator and wanted to charge me double to just have a room with a fridge. I ended up getting upgraded! But something good did come out of all of this! I placed 5th in the bikini master’s category. I was very honored to be in the same class as some wonderful competitors. If you visit FitnessRx magazine for Women’s website you can see all of the names of the bikini and figure competitors and our placings and pictures. You will see some familiar names in my class I’m sure As always I had a fabulous time and met so many wonderful people. What’s next for me? I’m taking it easy for just a few days then starting my non-competition meal and workout plan. I’m working the Fit Girl Wear and Egg Whites International booth at the Olympia in a couple of weeks. I want to represent them well, so I will continue exercising and eating healthy I’m also going to focus on writing and acting more. I have an audition coming up so I’m excited about that! I’m also going to be acting in a murder mystery show in October with a few friends so this will be fun. As far as competing I may do the Panhandle Showdown in April. This is not a national show, but I would like to do it to get me stage ready for another national show. I’ll start back up with my competition workouts and meal plan in January. I’m not sure which national shows I’ll be doing. It depends on what my coach recommends. I want to thank each and every one of you for your inspiring words, thoughts, and prayers. My goal is to get my pro-card, and I know that it will happen in due time. The only regret I have is not starting this journey earlier in life but everything happens for a reason. Meanwhile I’m going to enjoy looking at my girl (trophy) and how she will remind me of how blessed I am and what the future holds
I Qualified for Nationals!
Kind if a last minute decision but I competed in the Knox Classic in Knoxville, TN last weekend. I had a good feeling about this show and was I right! I qualified and got a sponsor! I’m now training for my first National show….The IFBB Northern American show in Ohio next month. I’m nervous but very excited. I’m really pushing hard for the next several weeks and staying focused on my goal of getting my pro-card I’ve met so many great people through my journey. Several have asked if I’m doing the GA Coastal show. Now that I’ve qualified I don’t need to so now I get to sit in the audience and cheer for my friends competing
Going For My Pro-Card!!!
I’m 4 days out from the Ft. Walton Beach, Emerald Coast show! This is not a national qualifier show unfortunately, but it’s great experience! This will be my first out-of-state show, so I’m very excited! This will also be my first show as a Team Bombshell athlete! I just got back from camp in Daytona Beach and met so many motivating and inspiring women! Definitely what I needed right before my show to push me hard this week! My diet is changing this week, and I’m really pushing hard at the gym. I’ve been very blessed with so many good things happening to me. I’m now a spokesmodel for two companies (more info. to come), I will be working a booth at the Olympia in September in Vegas, and I will be featured on Bodybuilding.com in August! My next goal is to get my pro-card! My next show will be August 20th at the GA Coastal. This is a national qualifying show
I’m Still Here!
Hi everyone! I’ve been super busy lately! I’m prepping for my next show in Ft. Walton Beach. The NPC Emerald Coast show. I’m with Team Bombshell and my workouts and diet have been very intense, but I’m definitely ready to do this! This isn’t a NQ show, so the next time I compete will be a NQ show. I definitely want my pro-card 
A lot has been going on! I’m currently in California and will be here a total of one month. I’m working and visiting family. I’ve been training at a 24 Hour Fitness gym right down the road. It’s been great! They have everything I need. While out here I have been contacted by an anti-aging drug company who wants me to be their spokesmodel, and by a NYC writer who will work with me to write a fitness book. I will also be featured in the Future of Fitness section in an upcoming issue of Oxygen Magazine. I will be attending Team Bombshell camp in a couple of weeks in Daytona Beach then off to do my competition! I’m one happy girl right now! Stay tuned for more as I get ready for my show!
(or you can use sweet potatoes)
1 1/2 scoop of vanilla protein powder
1/2 cup of pumpkin or sweet potatoes
4 egg whites
Cinnamon and Pumpkin Pie spices
1 tsp. of vanilla extract
Stevia or Splenda (1 or 2 packets)
1/2 tsp. of baking powderBlend everything together and bake at 350 degrees in a muffin pan. Enjoy!
259 Calories
.5 grams of fat
4 grams of carbs
45 grams of protein
Protein Ice Cream
Ingredients:
2 cups quick oats
1/2 cup of natural peanut butter or almond butter
3-4 scoops of protein powder (whatever flavor you like) I used vanilla.
1 tbsp. ground flaxseeds
1/2 cup of water
*You can also add or substitute the above with pumpkin, almonds, pecans, walnuts, dark chocolate chips, dates, dried cranberries, dried cherries, dried blueberries, and/or raisins.
Mix all of the ingredients together (the mixture should be the consistency of cookie dough).
Place wax paper on top of a casserole dish or plastic container that is shallow, and spread the mixture into the container. Freeze for about 30 minutes then cut into bars or squares. I keep mine refrigerated after that. This recipe makes about 8 bars.
Pepperoni and Hummus WrapsIngredients:
Pepperoni slices (or you could use salami slices)
Hummus
Directions: Spread hummus on each slice, roll up, and secure with a toothpick! That’s it! Quick, simple, healthy, and delicious!
Fruit CrepesIngredients:
2 egg whites
.5 cup of oatmeal
Cinnamon
Greek Yogurt
Fruit (blueberries, peaches, sliced apples, raspberries, etc…..I used strawberries)
Toothpicks
Cooking Spray
Directions: Mix the oatmeal and 2 egg whites with a little cold water in a blender. Pour into a small cooking pan that has been sprayed with cooking spray. Brown each side until done like a pancake.
This makes 2 pancakes. Let them cool down for about a minute then spread 1 tbsp. of Greek yogurt on each pancake. Pour the fruit down the middle of each then roll up and secure with toothpicks. Top each one with the leftover fruit juice and cinnamon. You can also use fat-free cream cheese instead of the Greek yogurt. This was very delicious and changed it up some from eating a regular pancake!
Protein Pancakes with Fruit
Do you love strawberries? If so, then you are going to love eating these!
Ingredients:
Fresh or frozen strawberries (if you use frozen heat them in the microwave)
.5 scoop of strawberry or vanilla flavored protein powder
.5 cup of dry oatmeal
1 egg white
Directions: Mix everything in a blender (except the strawberries) with a little water. Pour the mix in a pan that has been sprayed with cooking spray. Let each side cook until done. You can drop your strawberries on one side as the other side is cooking, or you can pour the strawberries and the juice on top. This is great with scrambled eggs, and you can add sugar free syrup or agave nectar on top of your pancakes. Enjoy!
My Reflection of the SNBF Show!
I would like to start off with saying congratulations to all of those who won last night! You worked hard, and it definitely paid off! I was fortunate to compete with 86 other very inspiring people last night! I love competing because it’s fun, challenging, and a great way to meet other people who have something in common with me! Unfortunately, I did not bring home a trophy, but I did gain a wonderful experience and knowledge! I met some fabulous people and was able to see some friends from the past as well. I have been contemplating the idea of switching from bikini to figure in the last few months. One thing about competing is getting to know yourself, your body, and what category you fit in with competing. I do believe it’s time for me to move up into the figure category. I am going to have to adjust my calories and continue training hard. I want to thank all of you who have encouraged me into taking this next big step into switching to figure competing! I’m really looking forward to it!
Kale
If your weakness is salty foods then try this healthy and simple recipe to satisfy your salty tooth!
Ingredients:
1 bunch of Kale
Salt-free seasonings
Directions:
Place tin foil on a flat cookie sheet and spray with oil or cooking spray. Wash the kale and break the leaves apart. Place the leaves on top of the tin foil and spray with oil or cooking spray. Dash the leaves with salt-free seasonings. Bake at 350 degrees for about 20-30 minutes or until it’s really crispy like potato chips. When the kale is crispy remove from the oven and let it cool off some before eating. Check out this article to read about the benefits of eating kale: http://skinsheen.com/skin-benefits-of-eating-kale-550.aspx.
It’s the final countdown!
Well, only two more days until the big day! I’m feeling ready and excited I got up and did 20 minutes of sprints in my neighborhood this morning before I ate breakfast. I’m meeting one last time with my posing coach today. As far as depleting, I don’t deplete. I am not one of those people who can go without carbs I just continue watching what I eat and drink. I’m going to the gym today to workout shoulders then legs with my trainer tomorrow! Stay tuned for more about the competition!
Kettle Corn Mix
For those of you who love salty foods here is a healthy mix you can enjoy from time to time!
Ingredients:
Kettle corn or Smart Pop popcorn
Almonds
Raisins
Dried cranberries
Dark chocolate chips
Optional: Protein powder (Vanilla or chocolate) I sprinkle the mix with the protein powder.
Put all of the ingredients in a bowl and cover and shake to mix.
The countdown is on! Only five more days until the SNBF!
This week I will be training hard. I’m meeting with my trainer at Body Design today, Wednesday, and Friday. We will train shoulders, chest, and triceps as well as abs and cardio. I’m meeting with my posing coach, Dee, one more time for practice. I feel great and am ready! For more information go to http://www.snbf.com.
Less than 3 weeks away until the SNBF, so I need to step it up!
My glutes and hamstrings workout today:
Make sure you do at least 10 minutes of a warm-up before beginning…
1. Unilatral Leg Presses (4 sets of 15 each leg)
2. Unilateral stiff leg deadlifts (4 sets of 15 each leg)
3. Pop squats superset with… (4 sets of 25)
4. Butt blasters (4 sets of 20)
5. Jump lunges superset with….(4 sets of 25)
6. Good Mornings (4 sets of 25)
7. Donkey kicks (3 sets of 10)
Today’s Workout!
Unfortunately, boot camp was cancelled due to the rain 
so I ended up just working out at the gym. I try to focus on a body part that needs more attention (shoulders, glutes, or back) on Saturdays. I decided to work out my back and abs today. Here is my awesome back workout:
Back:
Weight assisted pull ups (3-5 sets of 8-10 reps)
Bent over rows with barbell (3-5 sets of 10-12 reps)
Dumbbell rows laying on an incline bench (3 sets of 6-8 reps)
Lat pull downs (3 sets of 8-12 reps)
Cable rows (2 sets of 6-8 reps)
Abs: 3 sets of 20 each, bicycles, reverse crunches, regular crunches
I’ve had several friends ask me what I eat to stay lean and healthy. I’m sharing that secret with you!!! Below is a “staple” list of what I always keep in my kitchen. What you see is what I use to make all of my recipes too! Eating organic is definitely better for you, but sometimes that can be pricey! You don’t have to buy your groceries at fancy organic stores. Just make sure you look at the labels and compare calories, sodium, fat, and carbs! Make going to the grocery store fun and educating for your family too! It’s amazing how creative you can be with the foods I’ve listed. I usually change it up….It’s all about presentation!
My Grocery List:
Bananas
Grapefruit
Oranges
Spinach
Tomatoes
Sliced Mushrooms
Blueberries
Strawberries
Raspberries
Pineapple
Sweet potatoes
Avocado
Peppers
Dry Oatmeal
Greek Yogurt
Lemons
Limes
Chicken Breast
99% Lean Turkey
Lean Fish (Tilapia, Salmon, Orange Roughy)
Eggs
Salt-free Rice Cakes
Natural Peanut Butter or Almond Butter
Natural (salt free) Almonds
Sugar Free Coffee Creamer
Low Carb Protein Powder
Stevia
Salt-free Seasonings
Unsweetened Baking Cocoa
Low Sodium Baking Powder
Ezequiel Low-Sodium Bread
Olive Oil
Unsweetened Soy Milk
Go Lean Kashi Cereal
Fat Free Cooking Spray
Agave Nectar and Sugar Free Syrup
Spaghetti Squash
Pumpkin
Brown Rice
Plain Couscous
Beans (dry)
Cinnamon Protein French Toast with Scrambled Eggs
This is a great pre-workout breakfast!
Ingredients:
4 egg whites
.5 scoop of low carb protein powder (vanilla)
2 slices of low-sodium Ezequiel bread
2 oz. of unsweetened Almond Breeze (vanilla flavored)
Cinnamon
1 tbsp. of vanilla extract or almond extract
Directions:
Mix all of the ingredients (except the bread) together in a bowl. I only used 1 egg white for the mixture and saved the other 3 egg whites to scramble. Dip each slice of bread on both sides and let each side soak in the mixture. Cook each slice in a pan that has been sprayed with oil, and cook until each side is browned. Top with more cinnamon and agave nectar or sugar free syrup! Goes great with eggs and a cup of java!
SNBF Competition, April 9th!
Less than 3 weeks away until my next competition! I’m so excited! I’ve been training 6 days a week and eating clean for the most part. I went to Body Design’s Personal Training’s Cardio Blast Boot Camp. If you live in the Atlanta, GA area then you should go! It’s fun and free! I’m still eating one cheat meal a week. My cheat meal yesterday was banana and chocolate chip protein pancakes with an egg white omelette. Ok….I know everything wasn’t too bad, but I have to still be somewhat good! I met with my posing coach, Dee Russell. She is the best! She has really helped me a lot with my stage presence. I am looking forward to the competition and seeing friends from my last one. Come out and see the show! Go to www.snbf.com. Hope to see you there!
St. Patrick’s Day Protein Shake!
Ah! The luck of the Irish! And boy are you in luck! This is a healthy and delicious protein shake that you can drink anytime!
Ingredients:
1 cup of spinach
1 kiwi peeled and sliced
1/2 banana (optional)
1 scoop of vanilla protein powder
1/2 cup of skim milk or soy milk (or you can use water instead)
Directions:
Mix all of the above ingredients in a blender with a few pieces of ice until smooth. Place a slit in a slice of kiwi and add this to the rim of the glass and serve! Spinach is great for detoxing since it’s high in calcium and magnesium!
Strawberry Protein Pancakes
Do you love strawberries? If so, then you are going to love eating these!
Ingredients:
Fresh or frozen strawberries (I use frozen and heat them)
.5 scoop of strawberry flavored protein powder
.5 cup of dry oatmeal
1 egg white
Directions: Mix everything in a blender (accept the strawberries) with a little water. Pour the mix in a pan that has been sprayed with cooking spray. Let each side cook until done. You can drop your strawberries on one side as the other side is cooking, or you can pour the strawberries and the juice on top. This is great with scrambled eggs, and you can add sugar free syrup or agave nectar on top of your pancakes. Enjoy!
My favorite Peanut Butter! I’m addicted to this stuff! You can buy it at Trader Joe’s!
