Tuesday March 19th, Food Log

Good Morning Healthy People!

Here is yesterday’s food log…


Breakfast= Egg whites plus hot sauce again (I’m so creative) + coffee and SF hazelnut sweetener

Snack: Raspberry Activia Light

Lunch: Black Bean Burger, no bun, cashews + granola bar + fresca

Snack: Cottage Cheese, SF Pudding (I had an oreo w/this –I know it’s sugar but I had such a craving for it so I let myself have a little to fight that craving and fight the urge in the future, baby steps)

Workout: Outside run with the Bf and Pup ūüôā

Dinner: Homemade Lettuce Shrimp Wraps (will upload recipe soon)

I think it’s really important to keep a food journal especially when you are trying to lose weight. What’s even more important is that you should write down everything you have including that spoonful of PB, the finger lick of icing…etc, before you know it you will bring awareness to exactly what you are consuming. Knowledge is power people!

Happy Eating and exercising,





Health Challenge of the Week!

Hey Healthy People!!!

I hope you had a restful weekend and Happy Easter. ¬†How many chocolate bunnies did you eat? haha just kidding! So I hope you got your needed sugar fix in this Easter because the fitness challenge of the week is…..

So this will be tough!!! You will have to say no to all desserts (choose fruit!!!). No cookies, sugar in coffee etc… Don’t go all Splenda on me eitherrr friends…that stuff isn’t good for you. Try Stevia!

Also if you haven’t already please go to my facebook page and “like” it/me!!! Wooo http://www.facebook.com/FITfloridian¬† I will be checking in this week to see how we’re all doing. And if you’re reading this blog now and it’s not Sunday night…No worries. You too can start this whole health nut thing and cleanse your body of sugar starting now. Give it a try for a week. ¬†It will be hard at first but eventually become easier and easier as you gain control over your cravings. Don’t let sugar be the enemy!

What to do? Load up on the fruits and vegetables. Drink tons and tons of water! Remember this is basically a detox so the water will help cleanse your body! Drink herbal tea with stevia or just plain. ¬†Have a cup of unsweetened vanilla almond milk to help satisfy those cravings. Also…check out my sugar free “Earth” cookies, but remember portion sizes (1-2 cookies/serving)¬†YOU CAN DO IT!!!!!!

Happy Eating and Exercising!



Healthy Quinoa Salad

For years I’ve been hearing about how healthy this “quinoa” stuff is. ¬†I am a big wild rice fan so it took me a while to experiment with this new foreign grain. ¬†Mini uhh balls is basically how I could explain it. Gluten Free and healthy! ¬†It doesn’t have much of a taste but it is great with this dish! I’m excited for all of the recipes I will make with this in the future. I decided to make a salad dish I could bring with me to Virginia Tech this weekend for the Southeastern 2012 Fitness Expo. ¬†I remember last year we worked out A LOT so I wanted to bring healthy snacks and drinks to keep it allll balanced out =)

VT Fitness Expo, Click to check out Website!

So I couldn’t come up with a name for this salad other than quino-whaaat?

Begin by Gathering all of the ingredients:

1.) Quinoa

2.) Tomatoes

3.) Spinach

4.) Basil

5.) Type of White Bean (I chose canellini)

6.) Smoked Sun Dried Tomatoes of course…

Dressing Ingredients:

1.) Minced Garlic

2.) Olive Oil

3.) Balsamic Vinegar

4.) Salt and Pepper

5.) Zest of a small lemon



1.) Start with putting 2 cups water into a sauce pan adding one cup of quinoa. Get the water to boil then reduce to a simmer and cover (cook 10-15 min more, until water evaporates)

2.) Cut up tomatoes

3.) Put basil leaves and spinach (2 handfuls) into a food processor or in my poor college student case a blender….

4.) In a bowl add tomatoes, and greens.

5.) Drain beans and add them to bowl.

6.) Start to drizzle olive oil and the vinegar around the dish, along with seasoning (always season as you go!)

7.) Add quinoa once it is finished and mix it all together.

8.) Add minced garlic and lemon zest.

9.) Finish with adding sun dried tomatoes and parmesan cheese if you’d like!

GREAT SNACK/Small meal…it is delicious! I was actually¬†surprised. I think it sitting overnight will be even more flavorful for tomorrow’s full day of working out. Stay tuned in the next couple of days about my experience at the fitness expo!!! ¬†Expo is a great time to learn, workout and critique fitness–so I most definitely intend on sharing my thoughts with you all!

I do think next time I might chop up an onion to create some more flavor and possibly add mini mozzarella balls to accompany the flavors, almost becoming a caprese salad.



bon appetit!



Which came first the chicken or the egg?

Good morning blogging world! Sorry I missed posting the last two days…school and work caught up to me after the birthday weekend. ¬†Do you ever feel like you don’t have enough time? That’s one of the most popular excuses for not eating healthy. But my friends, food can be fast and STILL healthy! It’s all about preparing and planning. When I know I have a difficult or busy week ahead I plan accordingly. One of my favorite quick meals on the run is mini crustless egg white quiches! ¬†I make them Sunday and they usually last me the entire week when I freeze them.

Below will be a recipe I use, however, I’m not a carnivore so you can experiment if you want to add meat…although challenge yourself to eliminate as much meat as you can from your diet. The health benefits of eating more of a Mediterranean style diet have been shown to have an enormous impact on our health (and will be written about in a post soon after this one)!



1.) Any veggies in your fridge/kitchen…I prefer spinach, broccoli, onions…

2.) 3 Organic Eggs

3.) 3-4 Egg Whites

4.) SUN DRIED TOMATOES (seriously though, a Jess Squared tradition, makes a great addition to any meal)

5.) Non-fat or low fat cheddar cheese

6.) Cooking spray

7.) Seasoning (salt, pepper, caynne)

8.) Non-fat plain organic greek yogurt


Begin by preheating the oven to 375 degrees

Spray the muffin tin really well with non stick cooking spray

Crack the eggs in a bowl and add the egg whites, whisk

Add 1-2 scoops of plain greek yogurt, this serves to give it a little creaminess, very nice addition!

In the egg mixture while whisking add some salt and pepper

Pour just a little bit of the mixture into the tins about 1/3 full

Add the veggies sparingly into each tin

Cover with the egg mixture to fill the tin about 3/4 full

Place in the oven for about 20 minutes, quickly open up oven sprinkle cheese and press sun dried tomatoes into the tops of the quiches

Bake for another 7-11 minutes, the tops should be puffed and possibly starting to brown (adjust accordingly)

Place on a wire rack to cool or aluminum foil/wax paper

EAT UP! Or do what I do and put in a freezer ziploc bag and store in freezer once they have cooled. You will be able to heat in the microwave throughout the week for 30 seconds or so, adjust according to preference. Importantly to note the quiches absorb water so you will want to press a paper towel into it to remove the water. Drizzle siracha (spicy thai sauce) onto it for additonal spiciness! Great snack or have 2-3 for a quick meal!

Also, a great hors d’oeuvres option!

Hope it’s egggselent!