7 Ways to eat healthy without cooking

The three things that you need to be successful in weight loss is incredible support (I believe in the power of prayer and Jesus), but accountability is important.  A great workout that is efficient, fun and relates to you and your lifestyle. Healthy eating of nutrient dense foods that usually is made at home.

Our society has capitalized on our need for convenience and our lack of will to make our meals at home. The grocery store has extensive prepared food section that is starting to be the same size as the fresh produce or meat department. Why? We want to eat well without cooking.  It makes sense, life is busy, and we need to eat. Why not pay for the convenience of already prepared food.

The biggest problem that I found people have is that they want to eat well but not cook. I promote a Biblical Based Eating plan that encourages whole nutrient dense food and little to no processed food, and that is what makes the difference. My clients want to eat healthy but not interested in cooking.

At first, it was a little daunting for me because I love to cook but after two years of making 90% of the meals from home. I get it!! Cooking can be a little much sometimes especially on a hot beach day or end of a busy day that’s the last thing you want to do.  Well you know me I’m all about research and tips, so I found seven things ways to eat healthy without cooking.

So, I always ask my clients what do you dislike more? The preparation, cutting buying, measuring, etc. or the actual waiting for the food to cook the act of making the meal?

Some hate it all, some prefer prep or prepare, and others like me want everything cut and measured and just need to make it (Like Hello Fresh or Blue Apron). If I could have a lifetime subscription, I would totally use that service.  So, I took the list from both perspectives a little something for both.

7. Make lots of food.  This is not my number one suggestion, but it’s a way to slay the dragon all at once. When you do get in the meal making mood; make two or take the time to make food in bulk. That way on a day to day basis you can just grab and heat just like you would get in the frozen section of your grocery store.

6. Become a Smoothie Queen. I am typically against smoothie and juicing but if my client is not getting what they need and rather sip on their vegetable and fruit servings than I encouraged it done right.

My issue with smoothies is they’re high in calories, sugar, and lack protein.  So, I support a great plant based protein like hemp seed or pea protein.  Low sugar fruits and more veggies than fruit.  Done right you can drink what you need and not have to sacrifice your weight loss efforts

5. Use a Crockpot. I am sure you have experienced the deliciousness of crock pot cooking as well as the amazing smell your house is filled with all day. There are so many dumps, and press-go recipes out there.  You can do like I do; make a batch of fajita or barbecue chicken and use it throughout the week.  Makes it easy to grab and go you don’t have to sit and cook the food, and you are far better than Taco Bell or KFC Chicken Sandwich.

4. Snack Wisely.  I say pack snacks like your going into the wilderness but with fresh fruit too.  Nuts, veggie sticks, fresh fruits, granola, and plant based or animal product protein sources like Hemp seed bars or beef/turkey jerky, hard boiled eggs,etc.. All great ideas to get what you need on the go and not have to cook. Snack all day within your daily recommended calorie goals if cooking is not your thing. Your an adult who says you have to have cooked meals.  I would precaution you though that snacking all day can lead to unintentional overeating so portion control is key.

3. Go Raw.  This is both easy and hard. Easy because once veggies are prepped it’s easy to throw together meals, you don’t have to wait for food to cook. The hard part is food prep and perishable goods. If you don’t commit to eating the produce, you buy you can throw lots of money away literally. Also, cutting and preparing the food still must be done, but technically you’re not cooking.

2. Wrap it Up or add a bun. Learn to love wraps, and you can make breakfast, lunch, and dinner in a one-handed power packed meal. Sandwiches work too for your nutrition needs. You can use Cassava Flour Wraps they’re gluten free and soft and yummy, whole wheat tortilla. Not every tortilla is made equally so check the labels.

1. Make your salads do the job. Just like the wrap you can power pack your meal on a bed of mixed greens.  I like “kitchen sink” salads-grab a variety of vegetables, proteins, and fats you can even add fruit and make a big bowl.

A Hodge podge of a vegetable or fruit variety of colors and try to get creative. You can also do it with fruit too. Giving you something to snack on throughout the day and week. They are an excellent way to get the nutrients you need with little to no cooking.  The toppings are endless and each week or few days can be a different variety.

If you really want to be successful, you have to learn to be flexible. Take your weakness’ find solutions and grow and make them a strength. Find other ways to reach your goals and make them work for you. So, if you’re not the world’s best cook or you’re just a burned out chef. Try a few of these ideas to continue to reach your goals and to honor your temple. Get a copy of my “How To make a Quick Wrap” guide and other healthful tips for honoring your temple by Subscribing to my List!

Yummy, Protein Strawberry ShortCake

Yep, I did it! I made a yummy Strawberry Shortcake after several failed attempts. I love Strawberry Shortcake when I was pregnant with my third I would call Cheesecake Factory 20 minutes before my husband got off work so it would be ready for him to pick up just as he passed it driving home. I specially requested everything in individual containers, and when he came back, I would welcome my Sweet delicious Strawberry Shortcake and then my sweet husband for giving in to my pregnant cravings. Although I really can’t blame that on pregnancy because I still crave Cheesecake Factory Strawberry Shortcake, there are several problems with it now. 1) I am lactose intolerant, and that delicious Vanilla Icecream does not go well with my digestive system (it never has, but I care now) 2) That buttery, flaky, with a hint of sweetness is not tolerable with my wheat allergy. Therefore, I no longer indulge in decadent goodness.

ProteinStrawberry Shortcake

On Memorial Day weekend we had a cookout at our house which we are known to do. Any holiday, weekend, moment calls for a barbecue in my house. I just love to grill. I didn’t say, my husband, because I am the grill master at my house. Although, he is coming around and did well last night as we fired up the grill. I was shocked he even volunteered. Anyways, on Memorial Day, some family friends who didn’t know about the recent discovery of my stomach ailments brought my favorite over. Strawberry Shortcake and I felt how my husband felt every time he would bring me home my favorite treat, and I would devour it in his face. Everyone but me got to enjoy. The next day I made it my mission to create a healthy yummy fat loss, gluten free friendly Strawberry Shortcake and drum roll please…..here it is!

Yummy, Protein Strawberry ShortCake

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Calories per serving: 151

Fat per serving: 1g

Yummy, Protein Strawberry ShortCake

Ingredients

  • Protein Angel Food Cake
  • 4 room temperature egg whites
  • 1 tsp. cream of tartar
  • 10 drops liquid stevia
  • 3/4 c. of Vanilla Protein Powder
  • 1/2 tsp. Baking Powder
  • Coconut Whipped Cream
  • 1 can Coconut Milk (full fat!)
  • • 10 drops liquid stevia extract
  • • 1 tsp. vanilla extract

Instructions

  1. Preheat oven to 350 degrees
  2. Line Cupcake Tin or grease really well
  3. Make sure eggs are at room temperature
  4. Place all ingredients in bowl (Except protein powder)
  5. Mix on highest speed for a few minutes until high peaks form. Use whisk attachment
  6. Spring Protein Powder on top and gently fold into egg whites but DO NOT OVERMIX
  7. Place in cupcake liners or greased pan and then in oven for 20 minutes until golden brown
  8. Take out, let cool for a few minutes.
  9. Coconut Whipped Cream
  10. Place the can of coconut milk in the refrigerator and chill overnight.
  11. Place a medium-sized, deep metal mixing bowl and beaters in the freezer and chill.
  12. Remove coconut milk from refrigerator, but do not agitate – you want it to remain separated. Open the can and scoop off the cream layer that has risen to the top. Place cream in chilled bowl.
  13. Beat the coconut cream on high speed for 2-3 minutes or until fluffy peaks form.
  14. Add stevia drops while mixers are going to incorporate.
  15. Assemble cake with cut strawberries and top with Coconut Whipped Cream

Notes

30g protein 5g carbs

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Meal Time Monday

Off-Stage Wins: My Figure Update

Last night I was talking to a fellow figure girl who is training to compete in the same competition as mine. Although, we are in the same division our training styles are completely different. I also think that our expectation on the show will be too and although we will both get something different out of it makes the process much different. I am training to compete! I have no aspirations of winning never had I just want the experience of training and stepping on stage.

Do I plan on stepping on stage unprepared? Of course not, I am going to do my best, but my training will never be of that of a competitor training to win. I train about four days a week. Most figure competitors train at least six days a week which is admirable, but I have no interest in that commitment to the training. While my “fellow figure girl” trains six days a week, measures every macro and plans every progress. When I realize the commitment, she had towards her training I had an “aha” moment.

Am I training to win or am I training to compete? It didn’t take me long to answer that question. I am not training to win. Let’s talk about winning.  If you want to win something you want to be the absolute best one.  You are willing to dedicate, sacrifice and work to achieve your goal.

Bikini Ready

I am not saying I wouldn’t be happy if I won but when I walk in the door. I am just getting on that stage in a bikini. I am going to train my best but I am a mother of three, wife and student first. I don’t have the time or ability to put the effort into training that other competitors are willing to do.  I could make the time if I wanted to but I don’t want to my goal is to compete.

Non Trophy Victories

I have achieved some things that I never thought I would along the way which is pretty, awesome! Pull ups! I have never in my life been able to do one pull-up I now can do 20 reps 5 at a time but what? My trainer asked me if I could do one and I have never tried. Well guess what? I can! Who knew?

I can also do push-ups which is something I have always avoided, hated and remembered only achieving on my knees. Pushups are actually fun for me to do and I am working on handstand pushups-my goal is 5 without the wall!

Reality Check!

Guys this is all God! Let’s make that clear! I am achieving things that are require mental focus and every squat, pullup, pushup is me repeating over and over verses in my head and sometimes I really am praying for strength but usually its’ scripture. We call them Power Verses in Bibles & Bootcamps. This is how I have gotten through my fitness journey. God, Consistency and Prayer. Let’s not forget without Him this wouldn’t have been possible  I know it. You couldn’t explain any of the things that have happened in my life without saying, “Yep! That’s God!” Those are the wins that I am getting from training to compete.

Bucket List 

I also have plans on running the Spartan Trifecta; Again, I just want to make it across the finish line I could care less if I am first or last. My lack of motivation to win is not because I don’t think I can but it’s what I want to get out of each experience. My victory is doing it not winning it.

When I set out to compete I never said, “I want to win!” I’ve always said I want to step on stage which would be the win in itself. This goal is just a desire to try something I have never done before and crossed it off my bucket list just like the Spartan Trifecta.

Now, I also have aspirations of being on American Ninja Warrior which my goal is to WIN! That I feel like you have to want to win even to aspire to try.

Reality of Figure Training

So far training to be a Figure Competitor has been educational, challenging and motivating. The stage date drives me to stay dedicated my nutrition and to make the most of all my workouts. My lack of a desire to win has made me strive for just the minimal effort required to achieve my goal. Most women are training 6 days a week which is admirable but I am striving for 5 and making 4 consistently week to week.

Joy Thief

That is also why I feel that comparing ourselves to others is such a waste of time. If someone was comparing their weight loss to mine that would be silly because I am training to compete in a Bodybuilding competition and you may be trying to drop 40 pounds. No comparison! Just like if I was comparing my progress in training to someone who is aspiring to win or who already competes there is no comparison.

Return on Investment

What you put into anything that you do is what you get out. That is why I encourage my clients to execute with energy all that they do. Whatever energy, positive, negative, reluctant, obligatory whatever that is what you will get out of anything that you achieve.

Maybe one day I will aspire to win, but for now, I am just enjoying the journey. So, far it has had it ups downs,and  lulls (mostly food). I do know that this figure life is a boring food life which I am not a fan. I love challenging myself, watching the transformation through different phases of the process.

Next Phase: Bulking

Up until now, I have been leaning out which I don’t really like either. Maybe because I am used to seeing myself larger, but now I am bulking (yes, gains please?!) which has its own ups and down. Up I get more carbs, down I am super full all day long takes some adjustment. I also get to lift heavyweights that part is my fave! Beastmode!

The entire journey is what I was looking for in this goal, so that is actually where I find that I am winning; even if it won’t be on stage.

Is there a difference between training to compete and training to win?

The Power Golden Pea Protein

I am a Brand Ambassador for Nuzest Usa and have included an affiliate link in this post that I receive a commission from purchases. My full disclosure policy

I have written several posts over the years for protein powder. I’ve gone from having it daily to eliminating it completely. Always to come back to try something new. Other than curiosity I don’t think I will try any other protein. I have a few criteria when looking for my protein powder.

1) What’s in it?

2) How does it taste?

3) Can I bake and make pancakes with it?

I also want it to be a high-quality source of Protein. I don’t do Whey Protein at all mostly because it has milk or cassein in it. Also,with the thousands of Whey products quality is questionable, and Whey smells like fart and tastes weird. It does! No matter what whey protein I have tried, I have had to hold my nose and sip it down therefore most of my comparisons are Vegan or plant based protein. Now, each one I did love but the reason that I continued to search was mostly the ingredients. I eat well; I don’t need to added veggies and fruits in my diet. Can it hurt? No, but I rather eat those things fresh I don’t need it in a powder form.

Introduction to Golden Pea Protein

So,when I got the opportunity to try Golden Pea Protein Powder by Nuzest after looking at the ingredient list, I thought too good to be true. It’s going to taste horrible there is no sugar, stevia, fillers, nothing. It’s gluten-free, dairy-free, GMO-free and Vegan which is becoming pretty standard right now but it is good to know that it is free of all those things too.

Taste?

I have to admit I was a little scared when I opened the Wild Strawberry Sample. It was free of too much it had to be free of taste too! Well, it was pretty tasty, but it’s not sweet, and I love it. I find Protein Powder and BCAAs sweet since I try to eat Natural sugars mostly. Once you cut back on things like sugar and salt, you become more sensitive to them. It’s just sweet enough that is not overpowering. It’s practically carb free as well meaning you’re not getting filled up with fillers. I am not a fan of meal replacement shakes I feel if you prioritize your time you can eat real meals.

I like Protein Shakes for snacks and post workout fuel. I sometimes workout as late as 11 at night. It just works some people get up at crazy early hours and exercise, and some of us stay up late to crazy hours and workout. Pick your crazy but don’t judge. The last thing I want to do is eat. I usually Shake, Chug and pass out so when I eliminated Protein Shakes from my life, it made post workout meals a chore.

It’s not gritty, and it tastes AMAZING, and every Golden Pea Protein I have tried has not been gritty. Light but filling because is 20g of protein. Shake and a handful or walnut or almonds, and I am ready to go.

Pancakes, Cookies, Donuts, and Muffins

Yes, yes and yes it has passed the baking test, and because the powder is so refined, everything is light and fluffy. I also love that Nuzest has four flavors: Chocolate, Wild Strawberry, Vanilla and Original.  Original is great because you can use it to make savory items.  It is so good.  I made “You’d think they Could be Ritz” Protein Crackers. They resembled those buttery crackers mm mm. <Recipe to come>

What is Golden Pea Protein?

Nuzest passed my high standards for quality protein but why Golden Pea Protein? What is it? Great question.  Golden Pea Protein is becoming the go-to plant based protein because of all of the things I have said above:

  • It’s very clean it’s just protein nothing else.  It does have branch chain amino acids that help with muscle breakdown and recovery.  It is a complete protein profile which is why it needs no fillers, unlike dairy based products.
  • Does not have an overpowering taste no smart smell and no bad aftertaste.
  • High Source of quality protein some people find it hard to find a high quality and clean plant based protein.  Usually plant-based protein is not enough for dietary needs.
  • Studies have shown that it helps improve heart health it also shows that it lowers blood pressure and decreases inflammation.
  • Studies show that it helps decrease Kidney disease
  • Helps to boost muscle thickness- a lot of people have problems with plant based protein because they don’t believe it helps effectively attribute to muscle growth. Studies have shown that pea protein increases muscle size equal as dairy based protein aka whey protein powder.
  • Great blood sugar regulator 
  • Helps speed up fat loss when people think of losing weight they first grab veggies not protein but protein is great way to help speed up fat loss.  If you get .7-1 gram per the amount you weigh in protein a day. You will build muscle faster that will help you burn fat faster.  Weight x .8= Amount of Protein you should eat a day. Another reason that pea proteins help you lower your gherelin hormone also known as the hunger hormone that tells you when you are hungry.  Pea protein has been shown to produce more peptides in the body;  that will slow down the secretion of the gherelin hormone. Meaning you are hungry less because your hunger hormone is working slower. Studies have shown that Pea Protein is equal to dairy based protein in suppressing hunger.

I haven’t had a protein that I have completely loved until now.  I really am ending the search and found something that is affordable, delicious, actually truly clean with no fillers and something that I would recommend to my clients, friends and family with confidence they will like it and it’s good for them. If you want to give Nuzest a try take 15% off on me use coupon code “FaithFueled” Do you have a particular protein you love?

Understanding God’s Love

Psalm 127:3 (NIV) “Sons are a heritage from the LORD, children a reward from him.”

He Gives Us Real-Life Examples

Sometimes, I wonder does God give us children to understand His frustrations, unconditional love, empathy, and desire for more than we want for ourselves. I can remember my mother telling me, “I can’t wait till you have children of your own.” Of course, it wasn’t until I had children of my own; I could understand her perspective.

Reminders in the Word

When reading the word, I sometimes relate to motherhood. It is something that is a part of my identity and that I can easily relate and understand. For example, my children’s selective hearing. I will tell my daughter specific instructions, at which she will do something entirely different or my favorite, nothing at all. Then, it ends up messed up, and I either have to help her or tell her again. Then by “GODcidence”, I am reading Jonah how God told him to flee Ninevah.

[“Cliff Notes” version, although Jonah is a very short yet powerful chapter in the Bible] He does his own thing deliberately disobeying God and sets out for Tarshish (for those new to the story which is thousands of miles in a different direction). Jonah ends up in the belly of a big fish (aka whale). God the Father delivers Jonah and again tells his hard headed child to go to Ninevah and deliver a message.

Jonah 3:1-2 (NIV) “Then the word of the Lord came to Jonah a second time: 2 “Go to the great city of Nineveh and proclaim to it the message I give you.”

As I am reading this, of course, I think “man Jonah sounds like my daughters’.” There is a difference, though; our God has so much more compassion and patience than I. He is slow to anger (which I am working/praying on).

More than I deserve

Jonah 4:2, 4-5 (NIV) 2 “He prayed to the Lord, “Isn’t this what I said, Lord, when I was still at home? That is what I tried to forestall by fleeing to Tarshish. I knew that you are a gracious and compassionate God, slow to anger and abounding in love, a God who relents from sending calamity.

4 But the Lord replied, “Is it right for you to be angry?”5 Jonah had gone out and sat down at a place east of the city. There he made himself a shelter, sat in its shade and waited to see what would happen to the city.”

It even angered Jonah to think after all he had done God still provided. Even though Jonah had no right to be angry, God still provided Him shade from the sun. Just like when my twelve-year-old gets mad at me for doing what’s right for her but not the way she wanted me to. Doesn’t make me stop loving or caring for her. I am her mother, who still loves her and will always do anything to provide.I sometimes sit back thinking I am so undeserving of His grace. God reminds me of the grace and unconditional love through my girls. Comparing God’s love to a mother’s love is the only way I can make sense of His unwavering love.

None Like Him

Now, I know the story of Jonah is not about how to love your children, rather obey the Lord and to forgive everyone. Comparing it to my kids helps me gain perspective. (Since, coming back to my faith I have found several different applications of the story of Jonah.) There is no man that would give their Son for me much like how I would give up everything for my girls, (which “Godcidentally” God has given me them too). I am grateful for my Heavenly Father’s unconditional love and although sometimes I feel I am not worth it or don’t like how things are done. At the end of the day, He loves me for who I am, and that will never change.

What helps you understand God’s love?

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