“Banana Bred” Americano Versão Saudável

Olá amores, tudo bem?

Como andam as coisas ai no Brasil? Aqui está tudo ótimo.. Meu MBA começou ontem novamente e eu nem acredito que já estamos quase em Setembro! Sério, o tempo está V-O-A-N-D-O!!!

Mas então, vamos falar de comida? Eu sempre gostei de bolo de banana ou o famoso “banana bread” aqui dos EUA, mas esse especialmente ficou TOP! Eu usei o mix do Kodiak Cakes com sabor de aveia e canela ao invés da farina integral. Com certeza deu um toque especial na receita e deixou o “banana bread” super macio e com sabor extra de canela que eu AMO!

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“Banana-Nut Bred” Americano na Versão Saudável

Ingredientes
  • 2 ovos
  • ½ xic. de óleo de coco
  • ⅓ xic. de mel
  • ¼ xic. de iogurte grego
  • 1 col. de chá de essência de baunilha
  • 1 xic. de banana madura (2-3 bananas médias)
  • 1¾ xic. “PROTEIN PACKED  – Cinnamon Oat” Kodiak Cakes mix ( pode usar farinha integral ou farinha de preferência)
  • Canela a gosto
  • 1 col. de chá de fermento em pó
  • ½ col. de chá de sal
  • ½ xic. de nozes picadas
  • Chips de chocolate amargo

Modo de preparo:

  • Pré-aqueça o forno a 180 graus.
  • Misture a farinha, canela, ferment em pó, sal, e reserve.
  • Em outra tigela misture bem os ovos, óleo, mel, iogurte, e essência de baunilha. Adicione as bananas, a mistura seca, e as nozes picadas.
  • Transfira a massa para uma forma de pão já untada e cubra a massa com chips de chocolate amargo e mais nozes picadas.
  • Leve ao forno por mais ou menos 55 minutos ou até passar no “teste do palito”. Espere esfriar por uns 10 minutos e sirva com um bom café passado!

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Dica da Sheina: Eu gosto de colocar fatias de “banana bread” na tostadeira e depois colocar pasta de amendoim por cima… Fica DEMAIS!


Uma ótima semana!
Beijos,
Sheina Fernandes

HEALTHY Banana-Nut Bread

Good morning!

How is your week going so far? I’m really excited for the Fall… My MBA classes started back yesterday and I still can’t believe how fast summer went by!

Anyway, lets talk about food? I love Banana Bread but this recipe specially is to die for! I used the Kodiak Cakes “PROTEIN PACKED  – Cinnamon Oat” mix instead of regular wheat flour, and it definitely HIT THE SPOT! The banana bread turned out super moist and tasty!

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HEALTHY Banana-Nut Bread

Ingredients
  • 2 eggs
  • ½ cup melted coconut oil
  • ⅓ cup honey
  • ¼ cup Greek yogurt
  • 1 teaspoon vanilla extract
  • 1 cup mashed ripe bananas (2-3 medium bananas)
  • 1¾ cups “PROTEIN PACKED  – Cinnamon Oat” Kodiak Cakes mix
  • ½ teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ½ cup chopped walnuts
  • Dark chocolate chips to sprinkle

Instructions

  • Pre-heat oven to 325F.
  • Whisk the flour, cinnamon, baking soda, and salt, and set aside.
  • In a different bowl, beat eggs, coconut oil, honey, greek yogurt and vanilla extract until well blended. Stir in the smashed bananas, Kodiak Cakes mix and chopped walnuts.
  • Pour batter into 9×5 inch greased loaf pan, sprinkle with some dark chocolate chips and some chopped walnuts. Bake for 50-55 minutes or until it passes the “toothpick test”. Cool for 10 minutes, slice and ENJOY with a cup of coffee!

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Sheina’s tip: I like putting my banana bread slices in the toaster and then topping it with PB. Simply THE BEST!!!


 Have a wonderful week everyone!
Love,
Sheina Fernandes

4 Tips For You to Start Working Out in the Morning

Hello everyone!

How is your week going so far? Mine has been pretty good, very busy! I don’t know about you, but I still can’t believe it is already August!

As you know, I LOVE getting my exercise done in the morning before work (between 5:00/6:00 am). In my opinion it is the best way to start the day! However, a lot people think I’m crazy and I often hear “how do you do it?” or ” Oh, I wish I could wake up in the morning too”.

So today I decided to share a few personal tips that really work for me when comes to morning workouts!


4 Tips For You To Start Working Out in the Morning

1- Plan your day: I try as much as possible to organize my day the night before… I mean lunch bag/snacks (meal prep MODE ON) ready, workout clothes and work outfit picked out, and anything that can help your morning routine before hitting the gym ( specially if you go to work right after). If you struggle in the getting stuff done in the morning, this is definitely one tip that will make your life MUCH EASIER.

2- Give yourself enough time to wake up: I personally like to set my alarm o’clock  for at least 30 mim before I plan to start my workout. So for example, when I start at 6:00, I set up my alarm for 5:25-5:30 ish. That gives me enough time to change, get ready, eat a quick pre-workout snack (which most the times I eat a banana or few dates), and drive to the gym (which takes less than 10 minutes). Then by the time I start my warm-up, I AM ACTUALLY AWAKE and ready to roll!!!

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3- Find a “gym buddy”: This is a game changer. Since mornings workouts are more challeging, having someone to hold you accountable is a huge motivation!

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I personally have a “gym buddy” and I love it. Sometimes we text each other at before going to bed with messages like “see you tomorrow” and in the mornings with a simple “good morning” just to make sure we are both awake. Knowing that someone will be at the gym with to encourage you is definitely a great motivation to get out the bed!

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4- Set up goals and don’t give up: I know, I know… getting up at 5:30 in the morning is not always fun and exciting. I struggle sometimes too and I would be lying if I said it is always easy to leave my comfy warm bed. However, like everything in life, we need to set up our goals, be persistent, and allow our body to adapt to the new routine! It won’t be easy and the you might want to give up on the first week of waking up early, but I PROMISE you that after you get used to exercising early you will never want to go back to late evenings workout!

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Hope you enjoyed my tips!

Love,

Sheina Fernandes

 

HIGH-PROTEIN PANCAKES

Happy Thursday everyone!

How is your week going so far?

Today I want to share with you a quick, easy, and delicious recipe that helps me A LOT when I am craving something sweet!

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This HIGH-PROTEIN pancake is a great option for breakfast or even a afternoon snack and can be topped with almost anything… fruits, nuts butter, honey, dark chocolate chips, and so on.


HIGH-PROTEIN PANCAKES

Ingredients:

  • 3 egg whites
  • 10g GLUTEN FREE oats
  • 1 scoop (16g) vanilla protein powder
  • 1 tsp cinnamon
  • 1 tsp Coconut oil
  • Natural peanut butter (optional)
  • Strawberries or preferred fruit 20629974_1868924643123033_1280545181_o

Directions: In a mixer or mixing bowl, mix the egg whites, oats, cinnamon, and protein powder. Heat a frying pan on low heat with coconut oil and once it get extremely hot, pour your pancake batter onto it. When you start to see bubbles, remove cover, flip the pancakes, and cover again for approximately 1 minute until both sides are golden brown!

Let your creativity go wild when choosing your toppings.. For this one I used strawberries, natural peanut butter, and  honey . Soooo good!


Xoxo,

Sheina Fernandes

Chocolate Zucchini Bread

Happy Thursday Everyone!

Hope you’re having a great week and are enjoying the summer so far!

Lately, I have been getting lots of fresh zucchinis from my friends (which I love by the way) so I had to start coming up with different recipes to use them all! I did zucchini noodles, roasted zucchini, and so on. But my favorite one so far was the “Chocolate Zucchini Bread” I did last weekend! It was super moist, tasted just like a traditional chocolate cake, and much healthier.

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CHOCOLATE ZUCCHINI BREAD

Ingredients:

  • 4 cups grated zucchini
  • 2 1/2 cups Whole wheat flour
  • 1 scoop @furtherfood
  • 1/2 cup unsweetened cocoa
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 cups light brown sugar
  • 2 eggs
  • 1/3 cup coconut oil
  • 1/2 teaspoon instant coffee
  • 1/2 teaspoon almond extract
  • 1/2 teaspoon vanilla extract

Directions: whisk together flour, cocoa, baking soda, salt, cinnamon and set aside. In a different bowl eat sugar and eggs, add melted butter, instant coffee granules, almond and vanilla extract. Stir zucchini into sugar egg mixture, and add it into the flour mixture. Divide batter into 2 pans and bake for 40 minutes at 350°F.

Tip: Warm the bread for a few seconds and add PB on it. Sooo good!


Hope you enjoyed it! Tag on Instagram if you ever make it 🙂

Love,

Sheina

Relaxing and Romantic Getaway at Cedar Crest Lodge.

Hello everyone! Hope you had wonderful week… Mine was kinda busy, but very productive!

Anyway, few days ago Thiago and I went off for a romantic weekend gateway at Cedar Crest Lodge located in in Pleasanton, KS (which is only 80 mi from the city), and that was the best weekend we’ve had in a long time!19212975_1810012869014211_294154869_o19205096_1810013055680859_371018743_o

 

First of all the drive is so worth! As soon as started to drive into the the Lodge, we could already feel the breeze and the peaceful vibes of the place. To star off, we’re warmly welcome by Matt Cunningham, the owner, in the CUTEST “rustic-chiq” check-in area with our names written on the chalkboard, which had the sunrise and sunset times as well. Then he kindly showed us around and directed us to our room.

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The room

We stayed at “The Country Meadow” Luxury Room, and it couldn’t be more perfect (they even had a “S’mores Kit” waiting for us). The suit is located in the main Lodge and has a stunning view just outside the door at the front porch. Besides the lovely Rustic Chic decor, it has everything you need. Corner soaking tub, heated floors, towel warmer, coffee maker, black towels for makeup removals, and so on. It so comfy that we literally didn’t want to leave the room! View all rooms here.

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Farm-to-table Gourmet Dinning

At Cedar Crest Lodge they offer a 3-course dinner and a 2-course breakfast (included in any stay), and most of the vegetables and fruits served are from their own garden. Dinner starts with a fresh organic salad and homemade rolls, followed by chosen meat plus sides, and finishes with dessert and coffee.

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Now if you are breakfast lover like I am, Cedar Crest Lodge 2-course breakfast is a MUST! Thiago and I chose to seat outside and let me tell you, the view is breathtaking. They started by bringing a delicious “banana split” parfait with fresh strawberries, banana, yogurt and homemade granola and fresh baked blubbery muffins. Then we had a egg Benedict quiche with fruits and bacon, which I gave all to Thiago of course. It was so perfect and relaxing. The fresh food, service, and the environment were just impeccable. More dinning info here.

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 External activities

After I came back from Cedar Crest Lodge, one of my friends asked me “but what did you do there? Didn’t you get bored?”.  The answer is: DEFINITELY NOT! If you want to do more than just enjoy the beautiful view and relax, Cedar Crest Lodge offers several outside activities such as walking trail, fishing pounds, pool, fire pit, horse shoe pits, and bocce ball court . In additional, they also have a day spa on site that guests can use through advanced appointment only (Spa Services). I promise you there is no way to get bored at Cedar Crest Lodge and you won’t want to leave that place!

 

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Thiago and I really enjoyed our weekend and it was the perfect getaway without having to travel for hours. It is peaceful, offers delicious food, the service is outstanding, and it has a very romantic atmosphere with flowers everywhere around the Lodge (which they plant themselves). Not only the innkeepers, but the entire staff went above and beyond to make sure we had the best time during our stay!

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We SUPER RECOMMEND Cedar Crest Lodge and I am already finding an excuse to go back 🙂

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Have a AWESOME weekend!

Love,

Sheina Fernandes

 

FOOD and FARMING at GBS Influence Event!

HAPPY FRIDAY everyone!

Today’s post is about food and farming! I am going to share with you a little bit about the 1st 2017 influencer event “Fun, Fearless, Food” by GBS Influence in partnership with CommomGround and Shining Stars Catering.

PS: be ready for some delicious food pics!

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First, we were welcomed with fresh appetizzers by Shining Stars Catering, which by the way had the most gorgeous vegetable platter i’ve ever seen! Then we enjoyed a delicious “farm to table” dinner. The food was incredibly tasty. We had grilled chicken with cranberry-walnut salad and mini quiches. I was amazed with the quality and freshness of everything. I would highly recommend their services to anyone!

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Besides all the amazing food, Shining Stars Catering is also passionate about sustainability and have the “green” mindset for their business. They use 100% recyclable and biodegradable eco plating and flatware for the Drop Offs, recycle 100% of their packing, paper, and plastics, they grow their own herbs, purchase from local growers as much as possible, and so much more!

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Deborah Williams, Executive Chef and owner of Shining Stars Catering.

After the food blast, we had a awesome conversation about farming and food with two representatives from CommomGround. For those who don’t know, CommomGround is a volunteer group funded by moms and farmers from the corn and soybean checkoff programs. Their main goal is to educate people about the food they grow, how they are produced, and mostly important, they teach/encourage the consumers to make fearless and smarter food choices before bringing food to their houses. Isn’t that awesome?!

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Skype conference call with one of the CommomGround farmers.

During our conversation, they shared personal experiences, talked about their daily activities at the farm, and answered lots of questions. They also gave us two real life scenarios with questions like “what features do you look for as indications or quality or nutrition?”, or ” what qualities are you seeking out in the meats you choose?” and I though it was great because I never really took time to think about these little details when grocery shopping.

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I learned so much during our conversation. These women love what they do and more importantly, they do it with passion (they even got teary eyed when talking about their family and farm life).

Thank you GBS Influence for hosting such a great event!

Love,

Sheina Fernandes

Low-carb Tuna Balls

Hello loves! How is your week going?

Hope you had a great Memorial Day Weekend!

I got to go to Cody, NE with my American family and I had a BLAST ! On Saturday I got to spent part of my day at the rodeo, on Sunday we had my american grandma’s 90th birthday party, and on Monday morning we spent time at the family’s ranch as they were doing branding. Such a fun and much needed long weekend!

Anyway, I am sure we all ate while more than we needed over the weekend so, I decided to share with you a old and delicious “low-carb” recipe!

It is delicious, healthy, and super easy to make!


Low-carb Tuna Balls

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Ingredients:

– 80g finely chopped cooked broccoli

– 60g light tuna

– 10g flexseed grounds

– Seasonings (I used pink salt and oregano)

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover it up and place in the refrigerator for at least 30 minutes. Once chilled, roll it into small balls, and bake them on a preheated oven at 425°F for 25 min or until “golden”.

** It makes around 3 medium size balls.


Hope you enjoyed! Don’t forget to tag me on your pics if you ever make them..

Xoxo,

Sheina Fernandes

INDULGE KC: Inspire, Sweat, Connect.

Hello loves, how are you?

Hope you are having great week so far!

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Few weeks ago, more exactly on April 22nd, I had the pleasure to be part of the second INDULGE KC event, founded by Sarah Buchanan (the BEST cycling instructor). The INDULGE is the perfect combination of inspirational speeches, workouts, healthy foods, and positive vibes. The goal is to create a day where woman come together to put themselves first, define their own balance, and feel like BADASS BABE WARRIORS.

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To me, INDULGE was more than just a fitness event. It was a day full of inspiring and positive words that encouraged me to believe in my dreams (even more), and to have the strengths to pursue them.


INDULGE KC 2017

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The event was held at the Freight House Fitness (one of coolest boot camp space I’ve seen) and we were welcome with healthy treats from Unbakery Juicery including their delicious protein balls, Rawxies bars, and warm coffee.

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The event started with few words from REbel, a student driven, peer education and prevention program that focus on helping people with body image issues. LOVE yourself, LOVE your body. That was the main message of the speech. We discussed how the society and social media are negatively affecting people and making  them believe they are not good enough.18553663_1777105468971618_1693929704_o

But, by the end of the speech I realized that WE ARE ENOUGH! We just need to create a “positivity bubble” around by accepting compliments and learning to saying THANK YOU, complimenting people not only based on their appearance, focusing on our internal well being, and the most important one, saying something good about ourselves everyday!

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Sarah Buchanan

The next speaker was the event creator, Sarah Buchanan. She is a woman with a strong personality. I first talked Sarah through Instagram DM, but when we first met I could already fell her “good energy”. I loved her message! She talked about passion, going after our dreams, and doing what makes you happy. If someone says you can’t do something, then ask yourself “WHY NOT?”. We need to set our goals, take action, and achieve them no matter what other people might think of it! Prove to yourself you are capable of anything you set your mind to do. Thanks for the great message Sarah 🙂

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Diana Davis

Next we heard from Diana Davis, a Kansas city marathon runner and Lululemon’s store manager. Her message was great. She spoke about life goals, the importance of writing them down, and a few steps we need to take to accomplish them. My favorite part of her speech was when she asked us to close our eyes and visualize our lives in the next 3-5 years. Then we wrote down how we felt in that situation, who was around us, and what surprised us the most about our vision. It was a simple exercise, but it helped me realize where I want to be with my life and the steps I need to take reach my happiness.

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Hailee Bland-Walsh

Towards the end we heard from Hailee Bland-Walsh. She is the owner and founder of City Gym, a former professional soccer player, and motivational speaker. It was one of the most inspiring speeches I’ve heard. She started off with a very strong statement, “BALANCE IS BULL SHIT”. What? I’ve always said that balance is everything! But then, I started to understand her message. Hailee explained that when you have passion for something or a project you really want to achieve, you CAN NOT have balance. To be successful and to reach your dreams, you have to put all you have into it until you reach them. As she said, to have balance you have to be perfect, and that is impossible. I loved her message. She made me rethink about my actions and  what and who deserves my time and love.

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Besides all the motivational words, we also had outdoor boxing workout by Title Boxing Club, boot camp circuit by Freight House Fitness, and finished with an yoga+ stretching class by Power Life Yoga. Also the INDULGE staff took the time, reached out to our emergency contacts, and ask them to write what they admire about us. Then, during Shavasana, the INDULGE staff read all the love messages out loud to us. What a perfect ending!

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I had a blast, and I am so glad I was able to attend it ( my weekend trip got cancelled 2 days before the event).

Pictures: Allyson Cheney (most of pics) and me.


Hope to see you all on the next INDULGE KC event!

Kisses and hugs 🙂

Sheina Fernandes

Chocolate – Peanut Butter Energy Balls

Hello Friday…

Hope you had a great week and is ready to enjoy the weekend!!

Since I’ve came to the U.S. I noticed that “energy balls” are much more popular  here than it is in Brazil, and I have been eating them a lot more than I was used to. So guess what happened? Now I am addicted to them and decided to come up with my own recipe so I can have whenever I want 🙂

My PB Dark Chocolate Energy Balls are total success at the house (even Thiago likes them) and they’ve became my favorite pre-workout snack w/ a cup of coffee of course!


Chocolate – Peanut Butter ENERGY BALLS 

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Ingredients

  • 60g chopped dates
  • 6 tbsp natural peanut butter
  • 1 cup (dry) old-fashioned oats
  • 1/4 cup ground flex seed
  • 1 scoop de whey de baunilha
  • 60g dark chocolate chips (I used the 60% one)
  • 1 tbsp honey

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover it up and place in the refrigerator for at least 30 minutes. Once chilled, roll it into small balls and ENJOY! ** It makes about 16-17 balls.

Nutritional information (1 ball): 110 calories – 11.8g carb – 5.8g fat – 3.6g protein – 5.7g sugar – 2.2g fiber.


Hope you liked it!

And iff you make this recipe, don’t forget to post a pic photo and tag on Instagram (@sheinafernandes)… I will love to see how it turns out 🙂

Kisses and hug,

Sheina