Via
Canon EOS DIGITAL REBEL XT

girlgrowingsmall:

alwaysxfitting:

Paleo Pancakes

Ingredients:
2 ripe bananas
1 egg
1 to 2 tablespoons of nut butter

Optional ingredients:
Vanilla Extract (or other flavoring extracts)
Stevia
Cinnamon
Chocolate Chips
Cacao Powder
Pumpkin

Directions:
Mash the bananas in a bowl. Add the egg and nut butter. Mix well. Add any additional ingredients now. Mix well again. Heat pan on med and warm up the oil or butter. Once pan is hot you can begin makin your cakes.

OMG YES

Harris Benedict Equation for Calculating Caloric Needs (As seen in the Insanity Program)

Women

  • 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men

  • 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Take the number from your equation and multiply it by one of these numbers depending on your activity level.

  • 1.2 - Sedentary, Little or No Exercise
  • 1.375 - Lightly Active, Light Exercise (1-3 days a week)
  • 1.55 - Moderatly Active, Moderate Exercise (3-5 days a week)
  • 1.77 - Very Active, Hard Exercise (6-7 days a week)
  • 1.9 - Extremely Active, Hard Daily Exercise and/or a Physical Job

These are your calories needed to maintain your weight. If you want to gain weight, add 500 calories. Similarly, if you want to lose weight, subtract 500 calories.

The best way to go about breaking up your meals is to divide your new number by 5 to get the approximate amount for each meal. Eating 5 times a day keeps your metabolism going. I find this very effective and rarely get hungry unless I miss one of my meals. 

Example time!

  • 655 + (4.35 x 150lbs) + (4.7 x 66in) - (4.7 x 19yr)
  • 665 + 652.5 + 310.2 - 89.3
  • 1,538.4 (This is the minimum of what my body needs to function.)
  • I’m lightly active so I’m going to multiply 1,538.4 by 1.375
  • 2,115.3 (This is how many calories to maintain.)
  • I want to lose weight so I will subtract 500
  • 1615.3 is my personal daily target
  • Divided by 5, each of my meals are around 323.

If you are struggling with eating plans, give this a go. I have no bad things to say about it yet.

Try it out and share your successes or complications!

Canon EOS REBEL T3

Pan Seared Salmon and Corn with Butter, Dill, and Lemon

  • 4oz salmon fillet
  • 1c frozen corn
  • 1.5tbsp butter
  • lemon juice to taste
  • dill weed to taste

Put salmon and corn into a large pan. Combine melted butter, dill, and lemon juice in a bowl and pour over everything. Flip the salmon as needed and stir the corn to keep it from burning (even though I like a few of mine a little crispy.)

This was delicious and was under 500 calories! 

Three Bean Vegetarian Chili

Ingredients
2 red bell peppers 
3 tablespoons extra-virgin olive oil 
1 cup chopped onion 
2 teaspoons ground cumin
1 teaspoon crushed red pepper
1 teaspoon paprika
1/4 teaspoon salt
4 garlic cloves, thinly sliced
2 cups organic vegetable broth
1 1/2 cups (1/2-inch) cubed peeled butternut squash
1 (28-ounce) can no-salt-added tomatoes, undrained and chopped
1 (15-ounce) can pinto beans, rinsed and drained 
1 (15-ounce) can cannellini beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
1/2 cup thinly sliced green onions 
Preparation
Preheat broiler.
Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions.

Three Bean Vegetarian Chili

Ingredients

  • red bell peppers 
  • 3 tablespoons extra-virgin olive oil 
  • 1 cup chopped onion 
  • 2 teaspoons ground cumin
  • 1 teaspoon crushed red pepper
  • 1 teaspoon paprika
  • 1/4 teaspoon salt
  • garlic cloves, thinly sliced
  • 2 cups organic vegetable broth
  • 1 1/2 cups (1/2-inch) cubed peeled butternut squash
  • (28-ounce) can no-salt-added tomatoes, undrained and chopped
  • (15-ounce) can pinto beans, rinsed and drained 
  • (15-ounce) can cannellini beans, rinsed and drained
  • (15-ounce) can red kidney beans, rinsed and drained
  • 1/2 cup thinly sliced green onions 

Preparation

  1. Preheat broiler.
  2. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
  3. Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions.
"Life isn’t about being perfect all the time. It’s about making small changes and substitutions that start to add up to more than you ever thought possible!"
YouCanBeHealthy.tumblr.com
Nothing too special today. This was supposed to go with some leftover rice, but either I forgot I ate it or one of my roommates did something with it.
Frozen corn
Frozen asparagus
Frozen peas
Fresh spinach
Salad shrimp

Nothing too special today. This was supposed to go with some leftover rice, but either I forgot I ate it or one of my roommates did something with it.

  • Frozen corn
  • Frozen asparagus
  • Frozen peas
  • Fresh spinach
  • Salad shrimp

Are you eating the rainbow? (And I don’t mean Skittles!)

Make sure that your meals don’t consist of 3 or 4 shades of brown. When I eat at home with my family, there was literally no color to the meals. Instant mashed potatoes, corn, breaded fish, pasta, etc. Try to make sure you eat at least 3 different colors each meal. Incorporate fresh produce to make your meals delicious and healthy!

-Nicole

Quick and easy breakfast or snack idea!

  • English Muffin
  • Slice of Cheese
  • Handful of Spinach

Toast the English Muffin, add the cheese while it is warm, put on the spinach and close the two pieces to make a sandwich!

beautifulpicturesofhealthyfood:

Garlic Roasted Green Beans…RECIPE
beautifulpicturesofhealthyfood:

Garlic Roasted Green Beans…RECIPE

beautifulpicturesofhealthyfood:

Garlic Roasted Green Beans…RECIPE

cupandpenny:

what we ate last weekLemony Chicken Souvlaki with Celery and FetaRoasted Summer Vegetable PastaSouthern Indian Chicken Currywith…Creamy Chai Iced Teaand…Curried Yogurt Dip and…Cantaloupe Parfait with Salted Pistachios: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.Them’s good eatin’s right thar. 
cupandpenny:

what we ate last weekLemony Chicken Souvlaki with Celery and FetaRoasted Summer Vegetable PastaSouthern Indian Chicken Currywith…Creamy Chai Iced Teaand…Curried Yogurt Dip and…Cantaloupe Parfait with Salted Pistachios: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.Them’s good eatin’s right thar. 
cupandpenny:

what we ate last weekLemony Chicken Souvlaki with Celery and FetaRoasted Summer Vegetable PastaSouthern Indian Chicken Currywith…Creamy Chai Iced Teaand…Curried Yogurt Dip and…Cantaloupe Parfait with Salted Pistachios: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.Them’s good eatin’s right thar. 
cupandpenny:

what we ate last weekLemony Chicken Souvlaki with Celery and FetaRoasted Summer Vegetable PastaSouthern Indian Chicken Currywith…Creamy Chai Iced Teaand…Curried Yogurt Dip and…Cantaloupe Parfait with Salted Pistachios: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.Them’s good eatin’s right thar. 
cupandpenny:

what we ate last weekLemony Chicken Souvlaki with Celery and FetaRoasted Summer Vegetable PastaSouthern Indian Chicken Currywith…Creamy Chai Iced Teaand…Curried Yogurt Dip and…Cantaloupe Parfait with Salted Pistachios: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.Them’s good eatin’s right thar. 
cupandpenny:

what we ate last weekLemony Chicken Souvlaki with Celery and FetaRoasted Summer Vegetable PastaSouthern Indian Chicken Currywith…Creamy Chai Iced Teaand…Curried Yogurt Dip and…Cantaloupe Parfait with Salted Pistachios: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.Them’s good eatin’s right thar. 

cupandpenny:

what we ate last week

Lemony Chicken Souvlaki with Celery and Feta

Roasted Summer Vegetable Pasta

Southern Indian Chicken Curry

with…

Creamy Chai Iced Tea

and…

Curried Yogurt Dip 

and…

Cantaloupe Parfait with Salted Pistachios
: Stop me if you’ve heard this one. Why are the watermelon and the honeydew getting married in a church? Because they cantaloupe! Ha. Ha. Ha. Sorry.

Them’s good eatin’s right thar. 

solidindecision:

Raw Summer Noodles with Pesto & Tempeh 
Click photos for instructions
For Noodles:
Two Yellow Squash
Two Zucchini 
Peeler or Julienne 
For Pesto:
Two cups spinach
Two garlic cloves
Four tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 cup water
1/4 cup sunflower seeds
Black pepper, to taste
Juice of half a lemon
In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.
solidindecision:

Raw Summer Noodles with Pesto & Tempeh 
Click photos for instructions
For Noodles:
Two Yellow Squash
Two Zucchini 
Peeler or Julienne 
For Pesto:
Two cups spinach
Two garlic cloves
Four tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 cup water
1/4 cup sunflower seeds
Black pepper, to taste
Juice of half a lemon
In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.
solidindecision:

Raw Summer Noodles with Pesto & Tempeh 
Click photos for instructions
For Noodles:
Two Yellow Squash
Two Zucchini 
Peeler or Julienne 
For Pesto:
Two cups spinach
Two garlic cloves
Four tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 cup water
1/4 cup sunflower seeds
Black pepper, to taste
Juice of half a lemon
In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.
solidindecision:

Raw Summer Noodles with Pesto & Tempeh 
Click photos for instructions
For Noodles:
Two Yellow Squash
Two Zucchini 
Peeler or Julienne 
For Pesto:
Two cups spinach
Two garlic cloves
Four tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 cup water
1/4 cup sunflower seeds
Black pepper, to taste
Juice of half a lemon
In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.
solidindecision:

Raw Summer Noodles with Pesto & Tempeh 
Click photos for instructions
For Noodles:
Two Yellow Squash
Two Zucchini 
Peeler or Julienne 
For Pesto:
Two cups spinach
Two garlic cloves
Four tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 cup water
1/4 cup sunflower seeds
Black pepper, to taste
Juice of half a lemon
In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.
solidindecision:

Raw Summer Noodles with Pesto & Tempeh 
Click photos for instructions
For Noodles:
Two Yellow Squash
Two Zucchini 
Peeler or Julienne 
For Pesto:
Two cups spinach
Two garlic cloves
Four tbsp extra virgin olive oil
1/2 tsp sea salt
1/4 cup water
1/4 cup sunflower seeds
Black pepper, to taste
Juice of half a lemon
In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.

solidindecision:

Raw Summer Noodles with Pesto & Tempeh 

Click photos for instructions

For Noodles:

  • Two Yellow Squash
  • Two Zucchini 
  • Peeler or Julienne 

For Pesto:

  • Two cups spinach
  • Two garlic cloves
  • Four tbsp extra virgin olive oil
  • 1/2 tsp sea salt
  • 1/4 cup water
  • 1/4 cup sunflower seeds
  • Black pepper, to taste
  • Juice of half a lemon

In a processor, combine ingredients and run until smooth. Toss with noodles for even coating. Recipe makes two servings.