Fuel and Lean

Healthy foods do not have to be boring or tasteless. My take on the lean turkey burger with onions,celery,and carrots and other herbs and spices and sauteed sweet potatoes.  Its rich in protein and good carbs making this a healthy meal post work out.

Recipe
* Lean Turkey Meat
* chopped onions
* Chopped or minced celery
* chopped or minced carrots
* dash of parsley
* dash of  basil
* dash of rosemary
* pepper to taste
* dash of Mrs dash all seasoning spice/herbs
Mix all the veggies together in a bowl and put them in the turkey patty. Add the spices, herbs and veggies  individually to each patty. I do it separately because then I am able to save the meat that I don't use  for another time or another dish. Cook with a bit of olive oil in pan at medium heat and with a lid over top. If at any time the patties seem dry, add a splash of water for steam to be produce and cover with lid.

Sweet Potatoes
* Peal and dice potatoes in cubes. throw it on a skillet with a bit  of olive oil and a bit of sea salt and lots of pepper. cover with lid.
* Keep a look out on them approx every 5 mins and rotate them. continue this process untill they are soft. Again if they seem to be getting dry and not fully cook, splash some water and put lid back on them.
* cook at medium heat


Good Luck


Mina

Mina's Chocolate Chip Peanut Butter Vanilla Protein Pancake

Current Addiction: Peanut Butter Chocolate Chip Vanilla Protein Pancake. Just had one for breakfast and I think I'm in heaven. Basically a protein pancake, 1/4 egg white, I put 2 scoops of protein ( I used herbalife) 1 spoon of natural peanut butter, 6 dark chocolate chips...

Think pancakes are fattening? Well they are! The Aunt Jemima ones! lol .

This protein pancake is made of pure protein and its  loaded with approx 35 grams of protein and filled with body loving nutrients that will get anyone's day started. 

Afraid of the Dark Chocolate? Dont be! Dark chocolate is good for you, "Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). Also, Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke" (www.fitday.com)

So everything in moderation guys! and if you are working out regularly, a little chocolate will not make you fat!

Make sure to eat this right after your work out! The protein being that it is "Whey Protein" and the protein from the eggs and peanut butter will go directly to your muscles, making this an awesome post work out snack or meal! 

Add fruit, truvia  ( natural sugar substitute) and a bit of organic REAL maple syrup or Agave for a super sweet deliciousness!! 

xoxo

Mina

Mina's Chocolate Chip Peanut Butter Vanilla Protein Pancake

1/4 egg whites

1 or 2 spoons of whey protein ( chocolate or vanilla)

1 spoon of peanut butter

6 Dark chocolate chips

1 table spoon of unsweetened almond milk or water

Mix egg whites,  protein powder and peanut peanut butter together until it is completely mixed and lump free. Then either add the chips in the bowl or add them while they are on the pan.  Cook at medium heat and wait till the pancake has little bubbles on the top. This means it is time to flip!!

Treat this like a regular pancake <3

The Back Attack

We all want a sexy body right?  Many woman neglect back training because this muscle is not an area that typically can be seen in the mirror. However, not only does a fully developed back enhances the appearance of a complete fit look it also give the illusion of a smaller waist which is what a lot of woman want. In addition a strong back allows for injuring prevention for everyday normal body activity such as pulling and pushing.

Below is my back routine. It is a routine that is done on my " upper body " day workout. As you guys may already know, I break up my routines in 2 different sections, upper body and lower body. So every area of my upper body is worked on the " upper body" day.

Note: it is very important that nutrition is clean and lean. This will give you ultimate results. 
Also: I will not be posting exactly how much weight i am doing because it varies depending if I am building or toning. My recommendation is to start off with a comfortable weight in which  you can do 3 sets of 12 to 15. Make sure that proper form is used.

For a sexy back I do the following
* Lat pull downs

* One Arm Dumbbell Rows

* Dead lifts with bar

* Dumbbell Reverse Flyes 

* Lower Back extensions with weight plate to chest

* Oblique twist with dumbell ( this is done because the obliques extend and wrap around onto the back giving you that "Side wrapped and tight" look. 




 xoxo

Mina

ABS ABS ABS AND MORE ABS

A lot of people ( about 100 emails this week ) have been asking me the same exact question.. " Mina I want abs like yours, how can I make my stomach flat?" this is what i just responded to them on my fb page I wanted to share this with you girls too.. kisses!!!
****Abs will NOT SHOW AT ALL if
there is a poor diet. DIET does not mean FAT FREE... DIET means eating
CLEAN and knowing when to eat carbs and fats ( dont know what CLEAN
FOODS ARE?? a good way to remember it is any food that comes from the earth..
So ask yourself this when you put the next bite into your mouth.. Does
this come from the earth or does it come from a factory??? DORITOS,
SODA, BAGEL BITES ( Oh i miss those ) all that comes from some fancy factory that boxes them up with a appealing label and distributes it across the entire world for man to consume. and make fat and make
money.... i can show you guys all the ab work outs known to man, but if
diet is poor, i will promise you that you will never ever see them shine
through... i cant stress this enough.. DIET = FLAT STOMACH. plain and
simple... and also ladies, diet does not mean starve yourself... you
have to eat.. a lot.. a lot of rich dense whole foods. the body
metabolizes whole foods much better than processed foods.. the key is
WEIGHT TRAINING to build muscle and burn fat and HIIIT.. ( High
intensity interval training) that also does not mean run for 4 miles
daily and eat very little calories...if you want to look sick and frail
then go for it.. but to build muscle, look lean, and have more of a
fitness femine athletic body the key is DIET, MUSCLE, AND HIIT. Oh and
DIET is also not a 3 week program.. or a body cleanser or whatever
people are calling it now in days.. its a LIFESTYLE.**

XOXO

Mina

No one is Perfect

This morning as I was making my TIU "Perfect Morning Quinoa" I reached down into a small cabinet in my kitchen and this is what I found, Box of Corn flakes, instant mash potatoes, ram noodle, and some other unhealthy processed and foods. This is what I was eating ladies!!! And im not afraid to say it because my lifestyle change to all the healthy stuff, I hope, will be a inspiration to all my healthy and fit ladies and all the ladies ready for the change!!!  Healthy life shows

Live a happy , healthy and wonderful life <3

from me to you

xoxo

Mina














This is Tone it up's "Perfect Morning Quinoa <3 

Chicken Collard Wrap

Just wanted to share my Chicken Collard Wrap I made for dinner tonight! so yummy i had to have 2!!!
* Collard leafs
* Steamed chicken seasoned with Mrs Dash
* Baby Tomatoes
* Avocado
* Mushrooms
* Onions
* Lemon/Limes juice
* Oregano
Steam your chicken and use herbs to season it and mushrooms to it and let it cook. While that is cooking take diced onions, baby tomatoes, sliced or diced avocado, lemon and lime juice, oregano and mix it in a bowl to make pico de gallo. When chicken is done, place it in the collard green leaf and top it off with the pico de gallo on top of chicken and add pepper to taste.

Breakfast Galore

Lean and Green breakfast today
1. Protein pancake
1/4 of egg whites
1 scoop of protein
1/2 of bananna

2. 1 whole egg and 1 cup of spinach

3 handful of grapes

4. good ol H2O


xoxo

Mina