Tuesday, 25 November 2014

Two Minute Pumpkin Pie

Have you ever been faced with a craving for pumpkin pie but you didn’t want to wait almost an hour for one to bake in the oven? Well, this is the perfect recipe for you! This pumpkin pie is so easy to make – in fact, it only takes two minutes! It has no added sugar and is build for one! So you don't have to worry about portion control ;) Plus there’s a whopping 10 grams of protein in each one! 

Ingredients :
  • 1/2 cup pure pumpkin
  • 2 egg whites
  • 1/8 tsp baking powder
  • 1/8 tsp vanilla extract
  • 1/8 tsp pumpkin pie spice
  • 1/8 tsp cinnamon
  • 8-10 drops of liquid stevia
  • optional: 1 ginger snap crushed and placed at the bottom of the dish for a “crust”

Spray a small microwave safe dish with non-stick spray. Mix

 all ingredients together and place in your small dish. 

Microwave for 1 minute and 30 seconds – 2 minutes. Top 

with a dollop of greek yogurt or whipped cream, and enjoy! 

Saturday, 15 November 2014

Clean Eating 101

There are a whole freaking lot of diets out there– vegan, vegetarian, pescatarian, fruitarian, raw, paleo, primal, gluten-free, dairy-free, soy-free……..So. Many. Diets. I know everyone has their reasons for eating the way they do – heck, I do too. I just find it interesting and fascinating how people adapt to different ways of eating based on how certain foods make them feel. You've probably heard of clean eating, but you may no know what it is exactly or how to go about cleaning yup your diet. Eating clean is a good way to refresh your eating habits! It's about eating more of the best and healthiest options in each of the food groups -- and eating less of the not-so-healthy ones. My life began to change in amazing ways once I decided to go "CLEAN" !

Eating Clean

Eating clean is basically the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the diet of Americans nowadays. These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. It is not a diet but it’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.

Seven core principles of Eating Clean:

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.

Processed foods are anything in a box, bag, can, or package.

2. Choose unrefined over refined foods.

While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Choose whole grains and complex carbohydrates to give you more energy and keep you feeling fuller longer. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

3. Include some protein, carbohydrate and fat at every meal.

Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.

This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.

This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.

High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.

7. Get moving.

Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

What Are CLEAN foods?

Fruits and Vegetables

Fresh fruits and vegetables are loaded with health benefits and abundant in flavor. Fruits and vegetables are also low in calories. Go for an assortment of colors when creating meals because different colors are markers of various nutrients and antioxidants.

Whole Grains

Whole grains are excellent for controlling weight and are considered a clean food. Naturally low in fat, whole grains are grains that have not been refined and provide exceptional levels of fiber, selenium and magnesium. Whole grain products include barley, brown rice, buckwheat, millet, oatmeal, whole-grain breads and pastas and wild rice. Many clean eaters choose sprouted grain breads for even more nutritional benefits.

Lean Protein

Lean proteins are low in fat, calories, cholesterol and are great diet foods that are also clean. Most often, people who eat clean food purchase naturally fed and organic animal proteins to avoid added chemicals and growth hormones. For leaner options, try turkey and chicken instead of beef, egg whites instead of a whole egg, beans and fish fillets.


Water is a healthful option for dieters and clean eaters. Your body needs water to function normally and drinking enough of it helps your body flush out toxins and fats that keep you from achieving optimal performance and people eating clean try to drink at least 8 glasses of water per day.

Eating Clean Websites

I have listed some sites/blogs below that have a lot of good information about clean eating, check ‘em out!

Thursday, 6 November 2014

Coach Mentorship

Do you love promoting a healthy lifestyle and fitness? Do you have a passion for helping others? If you do, this is a PERFECT opportunity for you to SHINE! I am looking for a select group to join my December internship! 

One of the many reasons I do this is because I love helping others to become their BEST self. To see their self-confidence and self-worth change is incredible! Through coaching, I have adopted a healthy lifestyle myself and I have become a better mom, fiancĂ©, and person for it! I have learned how to achieve an optimal work-life balance that has led me to become happier, healthier, and more positive! 

Seriously, becoming a coach has been one of the GREATEST decisions I have ever made!

The BEST part is, this passion of yours can provide you a big business and a full-time income from the comfort of your own home. I am ONLY looking for people who are serious and genuinely want to help others to achieve greater health/wellness, while earning an income. Also, I need to mention that you don't have to be at your goal body, as no one can relate to absolute perfection! No experience or certification in fitness is necessary ! Just a drive and passion to help others!

Read below for quick a snap shot of the opportunity!

After a few months (or sooner) of following my direction, your pay could be anywhere between $100-$300 WEEKLY. From there, your pay can increase to $500 - $1000 per week on average (over $50,000 annually) for the following 6-8 months. After just 2 years, you could potentially be earning a 6 figure income and with no limit on your pay for the years following. Over and above this, you are eligible for many major incentives, such as paid trips for 2 and many other prizes and gifts. Did I mention that social media training is included?

So if any of this sounds like you, or sounds like something you really want to look into. I would love to send you some details, check out the video below of me fully explaining what this “coaching” thing really is! I want to be able to help you learn how I became a coach and how I have created a full time income while working from home! It will answer all of you questions and I will go over a run down of what your first month will look like as an OWNER of you own health and fitness business! 

** You must be 18 +
** You do not need to live in my town
** You must live in US or Canada
** You cannot already be a coach !

If you are interested please email me at cdelaportas@live.com so I can send you all the details and help you figure out if coaching is right for YOU <3
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