Meal Prep Ideas - Meal Prep
One of the best ways to free up time during the week is to take some time on Sunday (or which ever day fits your schedule) and prepare your meals for the week. You might spend an hour and a half to two hours in the kitchen depending on the complexity of your meals.

Think of all the time that you’ll save during the week and not to mention the money you’ll save from not having to grab something for dinner because it’s late. The trade off is well worth it and what helps me is setting up my iPad in the kitchen while I’m cooking and washing dishes to pass the time. - Meal Prep Containers

I recently ordered these Reditainer Food Storage Containers to help make meal prep even easier. My suggestion is that you get the 38oz containers if you plan to order them. The 28oz and the 38oz containers are both 6×8 but the 38oz containers are 0.5″ taller. These containers are microwaveable and dishwasther safe.

This weeks meals are:

Meal 1 – Egg white veggie scramble

Meal 2 – Fruit and spinach smoothies w/3 boiled egg whites

Meal 3 – Turkey Meatball Spaghetti w/ zoodles (zucchini noodles)

Meal 4 – Buffalo Chicken Soup & Broccoli

Meal 5 – (not shown) Chicken Pita Pizza


I highly recomend meal prep so that you have time to do other things during the week, like working out! 🙂


XO Selena

Meal Prep Monday!


I named this post Meal Prep Monday, only because it rhymes. 🙂 I normally prep my lunch for the week, on Sunday. I can’t stress how prepping meals in advance makes things a lot easier during the week. It takes the guess work out of trying to figure out what you’re going to eat for lunch and/or dinner. My snacks usually don’t need any prep except for the fruit that I mix with my Greek Yogurt. I also make fresh green juice in the morning. Other than juicing in the morning, I’m just packing and heading out the door.

Do you prep meals for the week? Is there a staple meal that you have every week?

XO Selena
“Let Go And Look Good”

Sautéed Greens, Smoked Turkey, and Provolone Panini


This was one recipe that I was excited to make. I haven’t pulled out my Biggest Loser Grill & Panini Maker in a while. As a matter of fact, I don’t think I’ve ever made a panini with it. Usually I’m grilling chicken or veggies. I made this for lunch for Amiyah and myself. I wasn’t sure if she’d like the sauteed kale but she gave it a thumbs up.

The kale did have a little kick to it with the red pepper flakes and it was DELISH! Amiyah even asked if we could have it for dinner also. I paired the panini with sweet potato chips from Trader Joe’s. I hope you enjoy this recipe as much as I did!


  • 1 tablespoon olive oil
  • 1/4 teaspoon crushed red pepper
  • 2 large garlic cloves, minced
  • 5 ounces chopped kale
  • 2 tablespoons water
  • 4 ounces thinly sliced reduced-fat provolone cheese
  • 8 (3/4-ounce) slices ciabatta bread
  • 4 ounces thinly sliced smoked turkey breast (such as Applegate Farms)
  • Cooking spray


  1. 1. Heat a large cast-iron skillet over medium heat. Add oil to pan; swirl to coat. Add red pepper and garlic, and cook 1 minute, stirring frequently. Add kale and 2 tablespoons water; cook 4 minutes or until kale wilts, stirring occasionally.
  2. 2. Divide half of cheese evenly among 4 bread slices. Top evenly with smoked turkey and kale mixture. Top evenly with remaining half of cheese and remaining bread slices.
  3. 3. Heat a grill pan over medium-high heat. Lightly coat both sides of sandwiches with cooking spray. Arrange sandwiches in pan. Place cast-iron skillet on top of sandwiches; press gently to flatten. Cook sandwiches 2 minutes on each side or until cheese melts and bread is toasted (leave skillet on sandwiches while they cook). Cut each sandwich in half.
Adapted from: Cooking Light June 2013


XO Selena
“Let Go And Look Good”

Back To Basics


It’s easy to get caught up in the latest diet craze. Let’s face it, it’s like clock work every year. Some times you just have to get off the never ending merry-go-round and get back to the basics. You know, what you’ve always heard but thought it was too easy to work.

You can’t simply lose weight by actually eating food and exercising. Noooooo…you have to suffer through liquid diets and eliminating just about every food group except vegetables. But you can only eat certain vegetables too!

Well, I decided to get Back To The Basics. Starting my morning off with an intense HIIT cardio workout, drinking lots of water, eating lots of veggies, lean protein, whole grains & healthy fats. It’s amazing how your body starts to change when just keep it simple.

I ran across this group article on that shared 10 Healthy Habits to help improve your health. The top 10 healthy habits include:

  1. Fuel Up On Whole Grains
  2. Focus on Healthful Fats
  3. Snack Smarter
  4. Eat Breakfast Daily
  5. Keep Moving
  6. Eat Seasonally
  7. Eat The Right Kind of Protein
  8. Drink (or Eat) Your Fluids
  9. Eat Healthfully When Dining Out
  10. Keep Alcohol in Check

Make sure you check out the entire article on So what’s the craziest diet you’ve ever tried?

Eat MORE Veggies For Breakfast

0001PdIf you are busy like me and don’t have a lot of time to cook a full meal in the morning, then you’ll want to prep breakfast on Sunday. One of the things I worry about is whether or not I am eating enough vegetables in the morning. I’ve shared with you my Egg Muffins recipe and just made this Egg Frittata that includes a lot more vegetables.

I’m always looking for ways to add more vegetables to breakfast. I found a great article on, 6 Ways to Eat Vegetables For Breakfast, that I thought would give you more ideas. Here is the recipe for the Egg Frittata:

16oz Frozen spinach
1 bell pepper
4 garlic gloves
8oz mushrooms
20 asparagus spears
8 slices of Canadian Bacon
25 egg whites, 5 eggs

Preheat oven for 350 degrees. Saute all ingredients except eggs and add pepper to taste. Whisk eggs together and combine with sauteed ingredients. Spray 9X13 pan with olive oil. Pour mixture in pan and cook for 40-45 minutes. Makes 6 servings.


XO Selena
“Let Go And Look Good”

2013 Fitness Goal

0001YkFor the past 3 years I’ve been wanting to compete. It’s one of those things that I don’t want to look back and wish I had done it. So my goal for 2013 is to be on stage. I’m shooting for the first show in my area, The Palmetto Cup May 4th. If I’m not ready by then, I’ll push to a later date. Regardless, I will be on stage this year.

It will be a tough road ahead but I’m ready to put in the work and FINALLY make it happen this year! What’s your fitness goal for 2013?

August Muscle & Fitness Sample Box GIVEAWAY!

I was sent a sample of the August Muscle & Fitness Sample Box to try and giveaway. If you are not familiar with the box craze is all about, I’ll share briefly what they are. A particular company from a niche such as cosmetics, nutrition, hair care, health and fitness, etc. has a monthly subscription program where you can pay a low monthly fee to receive sample and full size products auto shipped to you.

Its a great way to try lots of new products without having to purchase the full size to try it. You pay as low as $10-20 a month to receive these products shipped to you. FREE shipping is usually included. Once you’ve sampled a product and like it, then you can purchase the full size knowing that you’ll enjoy it!

Team Muscle & Fitness includes a note in their August sample box about the products included. This month’s assortment will help you maintain peak performance while enhancing strength, energy, endurance and recovery for maximum results. In the box you’ll find a pre-workout formula, amino acids, protein, nitric oxide pump, energy booster, and high potency multivitamin.

Sample products include:

MHP X-FIT Trainer

MuscleTech Nitro-Tech

Image Sports SAAs

Gaspari Nutrition Anavite

Betancourt Bullnox

Xenadrine XT

Muscle & Fitness Member Benefits:

  • Sample box with 5-7 supplement samples delivered to your house every month
  • FREE SHIPPING on any order at the Muscle & Fitness Store
  • $15 off any $75+ order at the Muscle & Fitness Store when you join
  • 3 FREE ISSUES of Muscle & Fitness, Flex, Men’s Fitness, or Muscle & Fitness Hers
  • Post product reviews and read what other M&Fers are saying
  • Exclusive offers for the Muscle & Fitness Store

I’ll be giving away a August sample box. To enter head over to make sure you “LIKE” my page and then find the August Muscle & Fitness Sample Box photo and click “like” and leave a comment telling us what workout you did for the day. Also, make sure you “like” Muscle & Fitness Facebook page. Giveaway closes on Friday!

XO Selena
“Let Go And Look Good”

I’m Going NUTS!

Check out these Emerald Almonds I found at Publix this weekend. I’ve tried several of their nuts and like them all! When I saw NEW on this one I wondered what was so special about them…I turned it over to look at the ingredient list. To my surprise the only ingredient is…ALMONDS! I compared it to some of the others that were on display, like the smoked and saw LOTS of other stuff in those. I’m pretty excited about these NEW simply natural almonds.

Maybe I’m not really going nuts, but if you’ve ever seen Insanity Asylum then you might say I was. I started Asylum on Monday and it is CRAZY!!! I’m sure you’ve seen the infomercial for Insanity but Asylum is on a whole different level!

The first day is Speed & Agility and I felt like I was going to puke!! :/
Yes it is that intense, well worth it but…INTENSE! It’s only 30 days so that should tell you how insane it truly is. I am doing volume 1 and volume 2 will be coming out in October. I decided to give Les Mills Pump a break for a month. I felt that I needed the intense cardio workouts in the morning to give me some energy! I have been sluggish and hoping that by adding cardio in the morning that will change.

My body has been sore all week and I love it! Believe me, I’ve wanted to quit but I just won’t! After the 30 days I will start back with Les Mills Pump. I’ll do that through Christmas and then starting in January I’m going to start Body Beast. That is the plan for now.

Have you tried these almonds and do you plan your workouts in advance?

XO Selena
“Let Go And Look Good”

Big Kid

Yesterday I went to the American Red Cross to donate blood. As soon as I read over the information booklet I immediately sat on my hands. The reason why, is the last time I tried to donate my iron was too low. So I figured I’d start warming them up right away.

When I got in the small private room I started rubbing them like i was making a fire and I told the guy that I’d had issues with my iron before. After he verified my info…in addition to ask if I was female or male… 0_0. That is a standard question…lol. He stuck me and put my blood in the machine and we both stared…and stared…finally 12.2. NOOOOOOOOOO! It has to be at least 12.5. I barely missed the mark.

They usually have a second person stick you, so another young lady came in and I kind of knew what the outcome was going to be. It usually goes down the second time and it did…11.3. Ugh!! So frustrating because I’ve been donating blood consistently since ’09. In 2010 I donated 5 times and in 2011 I donated the max, 6. I was hoping to make 6 again this year but unfortunately that won’t happen.

With the disaster of hurricane/tropical storm Issac, I really wanted to donate. The lady suggested I try taking Flintstones Vitamins to help raise my iron…REALLY…no SERIOUSLY?? She was serious…so I left there and picked up a bottle. I’m going to try taking them for a week and eating more veggies and see how it goes.

Do you know of any ways to raise my iron levels?

XO Selena
“Let Go And Look Good”

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