Allergen Free Sources of Protein

So sorry it has been far to long since I have posted! 

Here is a list I have complied of allergen free sources of protein!

Quinoa: this is a plant protein that takes on whatever flavors you cook it in. I like to cook it in one cup sodium free chicken broth and one cup water. I add it to meat for stuffed peppers or meatballs. You can also add veggies like peppers, onions,  broccoli to the cooked quinoa and form them into patties and “fry” them on the stove top. They have the consistency of hashbrowns. Just be careful of your carbs with quinoa.

Spinach: a great source of protein and not going to jack up the carb intake.

Beef jerky: a good quick snack. Though some brands are higher in sodium than others so always read your labels!

Peas: peas are an amazing source of protein, make a good side, or mix it with brown rice or quinoa.

Brown rice: I prefer quinoa over brown rice simply because I can have more of the quinoa than the brown rice for the same nutritional value. 

Sunflower seeds: crazy right? yeah sunflower seeds hold a whopping 7.5g protein for 2oz. They make sunflower “peanut butter” that is a great alternative to actual peanutbutter since it is nut free.

Lentils and Beans: oh I love black beans. Soup is a great way to get in beans and peas and add some carrots and whatever else you like, cook it up at the beginning of the week and boom, lunch for the week.

Kale: I never thought I would like Kale, but if you dry it, I mean really dry it with paper towels put a little EVVO on it and bake it on some parchment paper at 375 for about 12 minutes. It is so good! 

Mushrooms: if you like mushrooms, I love to sautee them up with some yellow onion and garlic and worcestershire sauce and put it on top of some chicken!

Peppers: bell peppers are a great source too. Guess what? Fajitas! 

Cauliflower: just like kale, I only really like this one roasted but it takes about 30 minutes to roast a head of flower, it is super super addictive be sure to eat it with people who also like it so you don’t eat the whole thing.

Tomatoes: I eat a cucumber tomato salad every night. Its my treat. I love it. But tomatoes in general anyway you want them have 18% protein

Cucumbers: I adore cucumber. It is an amazing veggie. It helps maintain blood sugar, reduce inflammation in the body, can cure headaches and body aches. Really just an amazing veggie. 

 Asparagus: I also like this one roasted in the oven. Super good.

Chia seeds: just like sunflower seeds these little seeds pack a ton of protein in a small space! I love them on my salad!

Chicken: has about 25 to 28grams of protein per chicken breast! thats pretty awesome.

Salmon: 22grams of protein in a 4oz fillet of salmon. Really watch your fat content for the day because salmon is full of those wonderful omega-3 fatty acids that your brain needs!

Chick peas: yummmy, hummus! Not everyone loves hummus but I am a huge fan, I put it on my deli turkey and roll them up. So good.

Deli meat: I eat about 4 to 8 slices a day of deli meat, just really watch your sodium with what kind you buy! Don’t buy the sodium free. It is nasty. 

Sweet potato: yum! I love white sweet potatoes those are my fav. I cube them up dash a little EVVO on them and a lot of cinnamon and bake them for about 40 minutes at 425 in  the oven. 

Steel Oat: very high in protein. I like to add fruit to mine.

Tilapia: this fish wont jack up your fats like salmon does. I love to put sauteed red and yellow bell peppers and red onion and garlic on top of my tilapia with a side of long grain and wild rice.

Lean beef, bison, or venison: these are excellent sources of protein as well and such a variety as to how to cook it!

Hope this is helpful!

Thanks for reading,

Tiffany

Tilapia and peppers

This a simple and great way to up your protein! 

I pan sear multicolor bell peppers, red onion, and garlic to taste.

Pan grill 10oz of tilapia.

Cover tilapia with peppers and enjoy! 

Simple and super easy when you just don't know what to make for dinner and takes about 15 minutes ;)

Thanks for reading,

Tiffany

Gluten Free Chicken Rotini

So I love pasta, really, really, love pasta. 

If you haven't figured it already, I am a foodie. YUP I didn't gain all that weight by not eating ;)

The challenge is how it eat the things you love in a healthy way.

Here is one:

1 chicken breast (I baked it then cubed it)

5 olives (watch this, the fat is high)

8 grape tomatos 

1 clove of garlic

.25 tbs of olive oil

3/4 cup of Rozitini Gluten Free Rotini

I LOVE THIS PASTA!! It is a blend of white rice, brown rice, quinoa, and corn! This combo instead of just one makes it taste just like white pasta! No gritty or slimy taste! Just cook according to the directions on the box.

Throw it all together in a bowl and add a sprinkle of parmesan cheese and enjoy!

Thanks for reading,

Tiffany

Sausage egg muffin

I don't know why buy I just figured out that if I use a muffin tin, I can pre make egg whites to go with my Jimmy Dean Turkey sausage patties and my Food for Life Gluten free English Muffins!

So I filled my 12 tins with 3 egg whites each and baked them for about 12 minutes at 375 degrees.

I micro zap them for about 15 seconds to warm them up throw them on my muffin with my sausage and enjoy!

Quick easy and very filling breakfast :D

Thanks for reading,

Tiffany

Taco Stuffed Peppers

So you all know how much I LOVE MEXICAN FOOD! I mean seriously, it is ridiculous!! 

I came across a wonderful idea, add corn and black beans to my ground venison tacos! 

Oh wait annnnnd add stuff that inside a red bell pepper!!

So here is what I did:

Cook up 1lb of whatever lean meat you love

add a can or no sodium aded corn

add a can of low or no sodium black beans

add taco seasoning

stuff into red bell peppers

place stuffed peppers onto cookie sheet and cover with foil

cook at 400 degrees for 45 minutes

Enjoy!! severing size is one whole pepper stuffed!

Thanks for reading!
Tiffany

Vitamins

Vitamins.

Everyone wants to know which vitamins are the best. Here is the simple answer. If you are taking a vitamin, chances are it is synthetic and your body is only absorbing about 35% of those vitamins.

Yep, you are paying to pee out the rest. 35%! That is it!? Yeah that sucks. Plain and simple that isn't going to do much.

This is why I don't take a vitamin.

Now, what is so impressive about Shakeology?

Pssssssst…. It is not a protein shake!

What! Wait a minutes, I totally thought it was?

Nope!

Shakeology is an all natural, non-GMO, meal replacement, packed with vitamins made from REAL food! Shocker!

Guess what happens when you get your vitamins from real food and not synthetics?

Your body uses about 85% if not more! Yep you are not pissing away your money, you are actually benefiting from this high absorbency of vitamins in Shakeology!

This is why I drink it, EVERYDAY!

There is no caffeine, no synthetic vitamins, and all from natural foods.

There is nothing on the market like it.

True it promotes healthy digestion, and a wonderful side effect from drinking Shakeology and clean eating is weight loss, more importantly it is promoting health.

I love the results I have obtained from Shakeology and my Beachbody workout programs, it is nice to look great on the outside, it is even better when I know that the inside is matching the outside.

If you are thinking about making a change, a step toward health, I would love to help you.

The next 30 day clean eating challenge will coincide with a new t25 challenge group, starting May 12th. You can join either or both! The last day to sign up is April 30th.

Contact me here, on Facebook ( Tiffany Danielle Willoughby), or email me (tiffanywilloughby2@gmail.com).

My team, Team Pure Fit, is a wonderful support system and you can be part of it simply by deciding you want to commit to health.

Thanks for reading,
Tiffany

Breakfast wrap

One way to cut down your budget, have a hunter in the family! 

My awesome husband gets us at least two deer a year so we hardly ever eat beef and it saves us so much money!!

Tonight I made this deliciousness: breakfast wrap!

Three bell peppers

1lb ground breakfast sausage 

9tsb egg whites

1 gluten free, dairy free, egg free wrap

And I added sour cream

Delicious, cheap, and easy!

Thanks for reading!

Tiffany