Fats/Starbucks

Healthy Fats 

1. Avocado: 322 Calories, 17.15g Carbs, 29.47g Fat (1 avocado)
2. Coconut Oil: 117 Calories, 0g Carbs, 13.9g Fat (1 tbsp)
3. Natural Almonds: 69 Calories, 2.37g Carbs, 6.08g Fat (10 almonds)
4. Walnuts: 185 Calories, 3.89g Carbs, 18.49g Fat (1 0z. 14 halves) 
5. Cashews: 157 Calories, 8.56g Carbs, 12.43g Fat (1 0z) 
6. Flaxseeds: 37 Calories, 2.02g Carbs, 2.95g Fat (1 tbsp ground)
7. Pumpkin seeds: 747 Calories, 24.58g Carbs, 63.27g Fat (1 cup)

Starbucks Fall Drinks 

Pumpkin Spice Frappuccino Blended Beverage: 16 fl oz

Calories: 450

Calories from fat: 130

Total Fat: 15g 

Sodium: 280mg

Carbohydrates: 74g

Sugars: 73g 

Pumpkin Spice Frappuccino Blend Crème: 16 fl oz

Calories: 380

Calories from fat: 140

Total Fat: 16g

Sodium: 270mg

Carbohydrates: 54g

Sugars: 53g

Pumpkin Spice Light Frappuccino Blended Beverage: 16 fl oz (NO WHIPPED CREAM) 

Calories: 150

Calories from Fat: 5

Total Fat: 0.5g

Sodium: 240mg

Carbohydrates: 31g

Sugars: 22g 

Cinnamon Dolce Frappuccino Blended Coffee: 16 fl oz

Calories: 270

Calories from Fat: 90

Total fat: 11g

Sodium: 160mg

Carbohydrates: 42g

Sugars: 41g 

Cinnamon Dolce Light frappuccino Blended Coffee: 16 fl oz

Calories: 160

Calories from Fat: 0

Total Fat: 0g

Sodium: 210mg

Carbohydrates: 35g

Sugars: 34g 

Stuffed Chicken Green Peppers (serves 3 people)

Ingredients:

- 3 green peppers

-3 boneless chicken breast

-2 TBS. of marina sauce

-1/2 cup of rice (any kind healthiest option is brown)

-1 TBS mozzarella cheese 

1. Wash your three green peppers, dry and cut the top of them off so they are open to stuff them
2. Take out the three chicken breast (make sure to wash them and cut off any fat) and cut them into small bite size pieces. Then put them on the stove in a pan to cook them. Personally, I like to season mine with a bit of garlic and black pepper. Cook for about 10-15 min. Set aside
3. Cook rice as instructed.
4. Add marina sauce and the chicken to the rice, give it a good stir.
5. Set oven to 375 degrees and let preheat
6. Put the green peppers in a pan (preferably skinny and tall so it holds up the peppers better) 
7. Stuff the peppers with the marina sauce, chicken, and rice. Add cheese on top (the cheese is just to add flavor so do not overload) 
8. Cook in oven for about 25-30 min. (or until cheese is brown and pepper is soft)

Side salad

Ingredients:

- Spinach and arugula salad (in a box and organic)

- 1 avocado

-2 tomatoes

- 1 cup of freshly grated parmesan cheese 

1. In  a bowl combine half of the spinach from the box, half an avocado, 1 tomato, and 1/2 cup of parmesan cheese 
2. Repeat step one and add favorite dressing 

The reason why you want to layer it is that way all the toppings are not just sitting on the top and everyone will get a taste of everything. The recipes that I have given is a different way for you to try and get more protein into your system, the chicken is great for that. You will also get a lot of fiber like the spinach and avocado which will fill you up faster. 

Work out part 2

Work Out Part 2

Squats: (repeat each 3x each)
-15 regular squats facing forward
-15 side squats on each leg (face whole body to left or right. Should almost look like a lunge)
-30-second wall sit (progress as it becomes easier)

Upper body: (repeat each 3x each)
- 10-15 regular push ups
-7-10 triangle push ups (when hands are in middle of floor in a triangle shape)
-Chair triceps dips (grab a chair and put your hands on it and dip all the way till your butt is a couple inches off the ground then come back up to straight arms)

Workout part 1

Gym workouts 

1. 5 minute bike ride

2. 3 sets of dumb bell curls with each arm (x10 each)

3. 3 sets of squats with the dumb bells (x10 each)

Now for abs.....

1. 3 sets of 20 crunches

2. 3 sets of 15 side crunches (helps get rid of the "muffin top")

3. 3 sets of 30 second planks ( progress at your own pace, but make sure to up it by 15 sec)

4. 3 sets of 10 push ups (progress at your own pace by 5 each time)

How to do dumb bell squats: 

How to do side crunches: 

Healthy carbs

Healthy Carbs

•      Corn- is whole grain and a good source of fiber and vitamin C

•      White Potatoes- it has a great source of potassium and vitamin C

•      Green Peas- great source of phytonutrients and also has anti-inflammatory and antioxidant activity

•      Any kind of fruits- These have many sources of fiber, vitamins, minerals, and antioxidants

•      Beans- Great source of fiber and very low on sugar

•     Squash- low on sugar and high in fiber

•     Sweet Potatoes- they are full of vitamin A which helps with vision and immune systems