Hello loves!
How is everybody’s week going? My week is going great: working, spending hours on my projects for my MBA class, and of course trying new healthy recipes in my spare time!
Now it is time to talk about some yummy food. Are you ready to learn how to make the best (and easiest) healthy brownie EVER??? Continue reading “Healthy Sweet Potato Fudge Brownie”
Happy Thursday everyone!
Hope you’re having a great week so far… I have been crazy busy with my MBA and even though I only go to class on Tuesday’s night, it feels like I’m always working on different assignments and projects! Like NEVER ENDING… But I guess being busy in grad school is a good thing, right?!
Anyway, I didn’t come here just to talk about my classes. I came here to share a super YUMMY recipe that I’m sure you will LOVE (specially if you’re an avocado lover like me)!
Are you ready for this?
Ingredients:
Directions: Beat the ripe banana, avocado, sugar, and honey with mixer until combined. Beat in the egg and vanilla extract. Sift in the wheat flour, oats, baking powder, cinnamon, baking soda, and salt; beat until combined. Add almond milk and beat again until smooth. Divide the batter into 12 muffin cups and bake at 400°F for 20 minutes or until they pass the “toothpick test”.
Sheina’s tip: Cool the muffins for a few minutes in the pan, then serve them warm along with a freshly brewed coffee… It s the perfect combo FOR REAL!
I hope you enjoyed.Stay tuned for more healthy and yummy recipes!
Love,
Sheina Fernandes
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!
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!!!
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!
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!
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!
Hope you enjoyed my tips!
Love,
Sheina Fernandes
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!
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.
Ingredients:
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
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.
Ingredients:
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
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!
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
Hello loves, how are you?
Hope you are having great week so far!
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.
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.
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.
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.
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!
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 🙂
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.
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.
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!
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
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!
Ingredients
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
Olá meus amores, tudo bem?
Eu sei que faz tempo que não apareço por aqui na versão Português então por isso vim aqui compartilhar uma receitinha deliciosa que fiz semana passado e foi maior sucesso lá em casa!
Pra quem não sabe, as energy balls são literalmente “bolinhas de energia” e são super populares aqui nos EUA (tem em quase todos os cafés/restaurantes naturais). Elas são uma delícia e é uma ótima opção de pré-treino ou lanchinhos dependendo do seu plano alimentar!
Por gostar tanto resolvi inventar a minha própria receita de “energy ball” com os meus ingredientes favoritos. E já aviso que os amantes de pasta de amendoim vão adorar!!
Ingredientes
Modo de preparo: Triture as tâmaras, pasta de amendoim e o mel em um mixer e reserve. Aos poucos adicione os outros ingredientes e misture até formar uma massa homogênea. Leve ao refrigerador por 1 hora e forme pequenas “energy balls”. ** Rende 16 bolinhas.
Informação nutricional por “energy ball” : 110 calorias – 11.8g carbo – 5.8g gordura – 3.6g proteína – 5.7g de açúcar – 2.2g fibra.
Espero que tenham gostado 🙂
Beijinhos
Sheina
Good morning! How are you?
Hope you had a great Easter!
I loved my Sunday… I got to spend some quality time with my American family and friends, we had a delicious “country style” lunch with a homemade cheesecake and easter cupcakes for dessert, played outside games, died eggs, and enjoyed the beautiful and peaceful day out in the country!
I do believe that being healthy is living with BALANCE and that we need to treat ourselves sometimes WITHOUT NEUROSES… I enjoyed every bit of that homemade cheesecake with a strong and warn Brazilian coffee, which was worth every single calorie!!
And to help us to get back to our healthy eating routine, today I am going to share with you a LOW CARB pancake recipe for a delicious breakfast or even snack.
Ingredients:
First, whisk the egg whites until they become frothy. Now add the flaxseed flour and cinnamon, and whisk the egg whites for few more seconds. Transfer the mixture to an coconut sprayed skillet in medium heat and flip the pancake until both sides turn to a golden color. Lastly, spread peanut butter on the pancake and top it with the red berries.
TIP: serve it warm and enjoy with a freshly brewed cup of coffee!
Please let me know if you try the recipe and feel free to tag me in your pics on Instagram (@sheinafernandes). I will love to see how they turn out 🙂
Wishing you a great week!
Kisses and hugs,
Sheina Fernandes
