Tag Archives: fuel

Moroccan Burgers


Oh these were so yummy! This is one of Sarah Fragoso’s recipes and you can find it here or scroll down below:) I paired mine with fresh tomatoes, a sweet potato and sauteed onions and mushrooms.

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But really- paleo creations are the best.

Moroccan Burgers

1 lbs longhorn or ground beef
1 T finely chopped cilantro
1 T finely chopped Italian flat leaf parsley leaves
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon cinnamon
1/2 teaspoon paprika and a pinch of cayenne pepper

Mix all of the above ingredients together in a large mixing bowl. Form into burgers and pan fry for 4-5 minutes per side over medium heat for a medium burger or longer if you want it cooked through more. This make 4 patties!

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A Recipe to Kickstart Your Spring Tastebuds- Broccoli Slaw Salad!


In case you didn’t already know- I’m secretly obsessed with dried fruit and nuts. I want them in EVERYTHING. Salads, oatmeal, trailmix (duh), protein bars, protein pancakes, etc. I love dried fruit but unfortunately I never really treat myself to much dried fruit these days. I had bought some craisins (dried cranberries) in a moment of weakness a week ago and was wondering what kind of recipe I could use it in so that I could eat it a little bit of a time instead of 4 handfuls at once (it can easily be done!). During this initial period of brainstorming, I was having an odd craving for broccoli slaw and then boom. I realized this would be a perfect combination. I had some almond slivers in the pantry too that I needed to use so I quickly got to work making this scrumptious summery dish.

1/4 cup sliced raw almonds
1 12-oz package broccoli slaw
1/2 cup dried cranberries
3 Tbsp extra-virgin olive oil
3 Tbsp rice vinegar
3 Tbsp honey
3 Tbsp Greek yogurt (I omitted this because I’m not eating dairy but this would give it a creamier texture)
1-1/2 tsp Dijon mustard
2 packets Stevia
1/4 tsp sea salt
1/4 tsp black pepper

Directions:On a nonstick skillet (or in a toaster over), toast the almond slivers on medium heat. Remove the almonds and place them in a small bowl with the dried cranberries.
Next, mix the rest of your ingredients in a bowl (except for the broccoli slaw) and whisk together until everything is completely mixed. Add your cranberries and almonds into the bowl.
Place your broccoli slaw in a dish and pour over/stir in the dressing. Place the salad into the fridge to chill for a couple hours and then enjoy!

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Doesn’t that just look so fresh and delicious?! I love broccoli slaw made this way. Some other things you could add into this would be golden raisins, onions, balsamic vinegar, orange slices, cucumber or any other ingredients you like in your salad!

Anyways, there’s some other stuff I wanted to share with you today. I’ve kinda kept this on the DL because I don’t want to appear fickle jumping back and forth on diets but for the past week I’ve been doing paleo once more. I did it for several days a month ago and then quickly jumped back on the grain train because I thought I wouldn’t be able to gain any muscle without stuffing my face with brown rice and oats. After 3 weeks of doing just that I felt sick, tired, sleepy, puffy and worst of all- I was counting calories and macros every single day and it was driving me….CRAZY. I can honestly say, after 2 years of counting calories, I need a big break. I’m supposed to be bulking, hello?! This is the fun part where I get to eat CLEAN and train MEAN without having to count every ounce of food and measure all my portions. For bulking, I’m still eating very healthy of course and I have a good idea of portion sizes just by eyeballing it, but now that I haven’t had grains for a few days I’m starting to feel a little hungrier than normal. I think my body is starting to realize carbs aren’t going to be my main source of energy now, but fats as well. I’m planning on eating 1 piece of fruit in the morning and then a little over 1 cup of sweet potatoes after my workout. The rest of my carbs will come from veggies and maybe a few other startchy veggie carbs here and there like yams, if I get particularly hungry.

One of the main reasons why I am doing this is to 1. feel better on the inside and 2. take a new approach to building muscle. I’ve done the average 40-30-30 zone diet and it hasn’t given me all that much improvement so maybe with my body type more fats will do me some good. This may not work out perfectly, but it’s worth a shot. I at least FEEL better. From what I’ve read, the paleo diet is GREAT for maintaining muscle and getting lean and if done right- putting on size as well. Most likely, I’m not going to be a “paleo purist” though. I’m going to continue to use Stevia and occasionally honey in my recipes (like this one), I’m not going to eat ALL grassfed/organic foods because I can’t afford it (college life…ahh) and the closest I’m going to get to bacon will probably be turkey bacon. I just don’t think I can mentally wrap my mind around bacon being okay, not for now at least! I AM going to start eating a lot more beef though. Animal fats are indeed great, especially when all other processed foods have been exiled. If you’re a caveman who’s building muscle give me a shout out and let me know what your experience has been like:)

Confession: my semi short-lived nasty habit

CONFESSION time! One thing that I’m sure you get every now and then is cravings. The only difference between when I usually get a craving and the past few months is that I absolutely 100% cannot give in to them. The will power I’ve accumulated over time has led to a major decrease in any cravings at all and now I don’t even get them. My number one trick to curb your cravings would be tea. But sometimes tea doesn’t do the trick so here’s my confession that you might already know…I love diet coke. Yes. It’s awesome. And I used to never drink it because I could easily have almond milk, an apple cider vinegar detox drink, coconut water or a kombucha. Since I can’t have those extra calories, I started looking for calorie free options and diet coke, tea and coffee were the only ones I could find. I only had one a few times a week but that’s still too much. Also- you know those Walden Farms products I mentioned before? Well they had started to upset my stomach so I had to cut those out as well. Once upon a time I could have an apple or a handful of blueberries midday to satisfy my sweet tooth. Those options are clean, healthy, antioxidant rich and awesome for you! So in that aspect, I was actually being healthier than I am now because I’ve started to look for calorie free products, even if they are sweetened with Splenda and have artificial flavors.


I quickly realized, that’s against my philosophies on nutrition and how to properly fuel your body. As awesome as I think it is that there is a calorie free blueberry syrup and a calorie free peanut spread, it’s just not worth it. Your body is not made to digest those kinds of products. It’s easy to lose sight of things like that when you feel so restricted already. I just have to keep telling myself,  4 more weeks left and that’s it! I don’t want to create any unhealthy habits during this process and keep them with me even after the competition.

More reasons not to drink diet soda:

1. Neurotoxic

2. Headaches

3. Acidifying

4. Risk of Obesity

5. Increased toxic load

6. Risk of heart disease

7. May be the cause of metabolic syndrome

Little update on this past week- I’ve been pretty swamped with school. This week I’ve had to prepare for three tests, write a poem for my poetry class, read a ton of chapters of Sense and Sensibility, read King Henry the Fourth play, memorize some sonnets, write 2 journal entries, a “memo” paper and a paper for media law. Luckily this is the first week that’s been too terribly hectic but keeping up with meals, workouts AND school can kind of be overwhelming. All I have to say to that is TGIF!

Do you find that your weeks are loaded with stressful situations or heavy work loads? Guess what…there are foods that can help with that! Food is such a beautiful thing. It provides you with energy, motivation to get through the day, relieves stress, fuels you for your work outs and has everything to do with how you look! Here’s a nifty little chart I found that tells you what foods to lean on when you’re having those stressful days!

Have a great weekend!

WIAW & Refeed Day

My First WIAW (What I Ate Wednesday)! I’m so excited to start this weekly post and keep you up to date with my meal plan & diet. This is not only my first WIAW, but this particular Wednesday was also my first refeed day. The purpose of a refeed day is to kick start your metabolism into gear after “starving” it for a long time (in my case, ten weeks). What you do on this day is double your carbs for every meal. Yes, you heard me correctly. So since I eat 1/2 cup oats in the morning usually, I made it 1 cup instead…and so on. This is kind of like carb cycling, where you switch off days eating high carbs and low carbs but instead of “cycling” I only do this one time a week. A basic rule of thumb for refeed days is that the more extreme the diet is, the more intense the refeed will be. If you haven’t been dieting intensely for a long period of time, don’t worry about a refeed day but possibly look into carb cycling.

So with all that being said…

*WIAW with Peas and Crayons*

Meal 1- 1 cup oats, 1 scoop protein powder, 1 tbs Walden Farms “pancake syrup”

Meal 2- 2 sandwich thin buns, 1 banana, 1 tbs peanut butter, a sprinkle of cinnamon, 3 oz chicken

Meal 3- 4 oz chicken, 1.5 cups brown rice

Meal 4- 2.75 cups Wheaties, 4 hard boiled egg whites

Meal 5- 3 oz chicken, 1 cup green beans

Meal 6- 1 scoop chocolate casein, 1 cup green beans

MISO STUFFED! What’s your experience with carb cycling or refeeding?