Eat Less Salt for Your Health!

Too much sodium in your system causes your body to retain water and makes you bloat. It can also lead to high blood pressure. High blood pressure can lead to stroke or heart disease if you’re not careful.
Easy ways to cut back on sodium in your diet are:
• Taking the salt shaker off the table and putting it in the cupboard
• Checking spice blends before you purchase them and trying to buy ones with little to no added sodium
• Cook more meals at home so you can control the amount salt in your food
• Have meal prepped meals available whenever possible to avoid eating salty foods and snacks out!
• Always buy low-sodium or no salt added condiments and foods when available
• Checking any packaged foods for excessive amounts of sodium
Foods you should always check for sodium amount and serving size:
• Soups
• Condiments (hot sauce, soy sauce..etc.)
• Canned veggies and beans
• Breads and rolls
• Cold cuts and cured meats like bacon
• Sandwiches
• Pre-made pizzas

Items I always have in my pantry to help me stay on track to a healthy heart:
• No-salt-added black beans
• Low sodium soy sauce
• Salt free seasonings like: Ms. Dash or Trader Joe’s 21 Seasoning Salute which is all the flavor without any salt
• Fresh fruit
• Fresh and raw veggies
• Plain unseasoned raw meats and fish

Who Can I Help Today?

Always ask yourself who can I help today?

Even if you don’t have a lot of money you can always volunteer your time.

Sometimes who you help will be yourself. Take some quality time to read a book you’ve been dying to check out, hit the gym to destress or eat that 3rd I mean 4th Oreo.

Other times who you help will be your friends, partner or family. Save them the last slice of pizza. Pick up the phone to reconnect with a friend you haven’t talked to in a while. Send a card to your grandparents or mom. Small gestures can speak volumes.

Lastly, you can help people you don’t even know. Hold open the door for someone behind you. Compliment someone to recognize a job well done. Volunteer your time to whatever you’re passionate about. Mentor children, inspire elders, or take care of animals. There are so many ways to get involved!

Who did you help today?

Eat Healthy Under 8 Dollars a Day!

I know how hard it can be to hit your macros, not break your budget and choose healthy foods; that is why I want to help you achieve that. In order to reach your goals you need to plan ahead. You should plan your breakfast, lunch, dinner and snacks ahead of time. You can even use this link to calculate the cost of your own recipes: http://sensetosave.com/frugal-tools/recipecostcalc/

Below is a menu representative of something I would eat day to day. My macro profile changes based on my goals, activity and current weight and yours should too! If you are curious about how to calculate your macros please click here.

Breakfast:

  • -2 egg whites
  • -2 oz. frozen blueberries
  • -40g serving quick oats
  • *Sugar free sweetener from work

Total cost for recipe: $0.78

Macros: 3 g F/ 35g C/ 15g P

Calories: 232

Related image

Lunch:

Seasoned Baked Chicken breast with Jasmine Rice and Sweet Potatoes

-120g chicken breast @ 1.99 a lb.

-Whatever seasonings you have in your cabinet

-1 Tbsp. Trader Joes Spanish Olive Oil (1 Liter Bottle))

-120g Sweet Potato at .99 cents a lb.

-3/4 cup prepared Jasmine Rice (made with water only)

Total cost for this recipe is: $1.05

Macros: 16g F/ 57g C/ 33g P

Calories: 514

Image result for chicken  Rice Sweet Potatoes

Dinner:

-120g ground turkey (93 percent lean ground turkey Cotsco) @ $4.37 a lb.

-1/2 cup Pasta Sauce

-1/4 cup part skim mozzarella cheese

-Handful spinach (16 oz Cooking Spinach Bag)

-100 g spaghetti squash at .99 cents a lb.

-1 Tbsp. Trader Joes Spanish Olive Oil (1 Liter Bottle))

Total cost for recipe: $ 3.05

Macros: 30g F/ 16g C/ 32g P

Calories: 468

Image result for ground turkey bolognese spaghetti squash

Total Meals Cost a Day: $4.88 US

 

Snack 1:

Cottage Cheese with Berries

-115 g 1 % cottage cheese (16 oz. store brand 1.75)

-2 oz. frozen blueberries

Cost for Snack: $ .85

Macros: 1g F/ 11g C/ 15g P

Calories: 115

Image result for cottage cheese with berries

Snack 2:

-2 Hardboiled eggs

-Hot sauce (if you have)

-1 Thomas’s Wheat English Muffin

Cost for snack: $ .56

Macros: 12g F/ 27g C/ 17g P

Calories: 283

Image result for hard boiled egg english muffin hot sauce

Snack 3:

-1 broiled pear

-1 tbsp. honey

-8 oz non-fat plain Greek yogurt

Cost for snack: $1.45

Macros: 0g F/ 54g C/ 23g P

Calories: 290

Image result for broiled pear yogurt

Total Daily Snacks Price: $ 2.86

 

Total Daily Food Cost: $ 7.74

Daily Macros from this Menu: 63g F/ 201g C/ 135g P

Calories: 1,902

 

Try this out and tag me in your post.

Happy Saving!

xo, Lauren

Fitmark Meal Prep + Travel Bag Reviews

First off, everything I’ve ever gotten from Fitmark has been amazing quality. Yes ,I am an ambassador for their products but I can confidently say I’ve never been this passionate about a product I’ve gotten to promote! Their bags literally go with me everywhere and it makes me think how I ever went on without them. My Envoy duffel has been with me to Mexico, Atlanta and even Boston! My Box meal prep bag has been with me for every meal at work to help keep me on track and organized.

IMG_6223.jpg

The Box

I use my Fitmark meal prep bag, The Box, every single day at work. I have had it for over a year and it is still holding up great after months of use. It came with 2 awesome 32oz Fitmark Tupperware but I also use it with other containers. It also comes with two TSA approved ice packs! I can fit 3-4 meals in here easily with room for snacks. Mine also came with a shaker bottle that had 3 compartments one for supplements, one for protein powder/ BCAA’s or pre-workout and one for the liquid. There is a smaller pocket in the front for either your phone or some protein bars. There is one pocket on the side for your shaker bottle or water bottle. I have the hot pink bag and it sure brightens up my meal prepping. The color also makes it easy to find my lunch box in our communal work fridge! There is even a backside pocket to fit your meal prep or diet journal. The dimensions of the bag are 9.5″H x 10.5″W x 8″D. You can get The Box here.

IMG_6013.jpg

The Envoy Duffel

I love love love this bag! I use it as my carry-on for flights all the time. It can also be used as a gym bag although I feel it might be too large to carry around a gym. It also functions as a meal prep bag and comes with a little tiny lunch box that holds a TSA approved icepack and surprisingly 2 Tupperware containers! It ends up being really convenient having the small lunch box to pack your own healthy dinner instead of getting the overpriced airport food. There are two pockets on either side that are larger enough to hold multiple pairs of shoes. There is even a padded 15” inch laptop pocket. The dimensions are: 22″ L x 9.5″ W x 15″ H. You can get the Envoy Duffel here.

IMG_0140

*For 15% off today use my code “FRIENDS15”.

Make sure you are following Fitmark Bags across all social media platforms for giveaways, news and coupons:
Instagram
Website
Twitter

Optimum Nutrition Introduces Breakfast Line (Plus Review!)

Optimum Nutrition has created a delicious and nutritious way for you to enjoy breakfast on the go through their Whey & Oats and Greek Yogurt Protein Smoothie lines. They come in many different flavors including Blueberry Muffin, Chocolate Glazed Donut and Vanilla Almond.
Optimum Nutrition Whey & Oats Blueberry Muffin
I had this one with vanilla almond milk. It was the perfect amount of sweetness. It tasted very similar to a blueberry muffin. This makes a great on the go breakfast or snack! This shake has as much fiber as a bowl of oatmeal. This packs 27 g of protein per shake! You can get yours here.

IMG_8046.JPG

blubbb.PNG

Optimum Nutrition Greek Yogurt Protein Smoothie Strawberry
I had this one with one serving of almond milk, ½ cup of mixed berries, ¼ cup of ice and half a banana. The smoothie I made was awesome using those ingredients. It was very filling. I will also try this alone with almond milk and possibly bake muffins using this powder. The new protein powder features oats, 20g of protein, 0g of added sugars, Greek yogurt and chia seeds. This treat is also gluten-free. You can purchase it here.

IMG_8044

smoothie

grhrtujr

Make sure you are following Optimum Nutrition across all social media platforms for giveaways, news and coupons:
Instagram
Website
Twitter

Caramelized Onion, Red Pepper and Goat Cheese Quiche

Caramelized Onion, Red Pepper and Goat Cheese Quiche

Quiche and frittatas are arguably the best breakfast you could possibly meal prep on Sundays. They hold up well throughout the week and still taste awesome when reheated (in the toaster oven if you can). This quiche is lower fat and lower in calories than regular quiche. Another great part about quiche is the different flavor combinations that are made possible!

unnamed

Ingredients:

  • 6 Thick bacon slices
  • 4 ounces soft goat cheese
  • Fresh herbs (ex. thyme, sage, oregano)
  • 1 large red pepper
  • 1 ½ TBSP olive oil
  • 1 medium onion
  • 1 1/4 cups 2 percent milk
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 5 large eggs
  • 2 large egg whites
  • Quick refrigerated pie crust such as Pillsbury

 

Directions

  • Preheat oven to 350 degrees F
  • Let premade crust sit at room temp out of package for 15 minutes
  • Sautee sliced onions and peppers in oil on medium/ low until onions are caramelized and peppers are soft
  • Bake crust in glass pie dish for 12 minutes
  • Whisk together eggs, egg whites, milk and seasoning in a big bowl
  • Add cut cooked bacon slices, caramelized onions and sautéed peppers to the quiche dish then add liquids
  • Cook in oven for 35 minutes
  • Add sliced goat cheese and cook for another 5 minutes until quiche is solid

 

Macros Fat: Carb: Protein: Calories:
1/8 of Quiche 16.8 g 16.7 g 10.4 g 260

*Makes 8 Servings*

 

RXBAR Product Review

RXBAR review

I love the simplicity of these bars. There is a short list of ingredients for all bars that I can both pronounce and identify. I try to stay away from packaged foods because they usually contain a bunch of made-in-a-lab terrible for you ingredients. Although when something is as great for you and convenient as an RXBAR I had to give them a second glance. All the bars contain no artificial sweeteners and have some sort of dates, nuts and egg whites in them. They are gluten and dairy free bars. Each RXBAR contains whole protein from egg whites making the bars chewy but I saw no issues with the texture.

Below is a definitive foodie-approved ranking of RXBAR Flavors:

  • Peanut Butter
  • Maple Sea Salt
  • Blueberry
  • Apple Cinnamon
  • Chocolate Sea Salt
  • Coffee Chocolate
  • Coconut Chocolate
  • Mint Chocolate

 

Peanut Butter: The peanut butter bars have a creamy peanut butter base with peanut chunks throughout. These have a strong peanut aroma and leave you feeling like you just licked the spoon!

hdfgfhfhf

Maple Sea: Smells and tastes just like maple syrup. The salt flakes make for a perfectly salty and sweet combo that balances out the sweetness of the maple. Throughout the bar you will find whole nuts which gives the bar awesome texture. The bar itself is soft with little chunks of nut throughout. I love how the bar has no added sugar and is sweetened with just dates.

Related image

Blueberry: yummy bar that can double as a breakfast. It contains dried blueberries and nuts. It has a similar flavor complex to a blueberry muffin.

Image result for blueberry rxbar

Apple Cinnamon: Smells like fall and honestly as good as those Glade-plug in cinnamon apple air freshener. There is a strong cinnamon taste that can be overpowering at first but is balanced out quite well by the apple flavor. The bar is chewy but is not artificial tasting.

RX_BAR_APPLE_CINNAMON_12_1ad88dbf-6760-4b89-86a3-1ca9da40b6e5_grande.jpg

Chocolate Sea Salt: Deep dark chocolate flavor with sea salt flecks for complexity.

Image result for chocolate sea saltrxbar

Coffee Chocolate: I am wondering if I got a caffeine jolt from this bar? It has a strong coffee flavor with chunks of rich dark chocolate.

grehrt

Mint Chocolate: Not a terrible flavor but I wasn’t crazy about how strong the mint flavor was in this. It also contains chunks of dark chocolate.

Image result for mint chocolate rx bar

If I was going to purchase a box of these it would for sure be the Maple Sea Salt or Peanut Butter. You can buy these bars here.

 

Make sure to follow RXBAR on social media:

Instagram

Facebook

Twitter