Healthy Grocery Store Shopping Tips

OK- let’s face it.

The marketing world has gone above and beyond to make us feel that the sugar free, low fat, low carb, low sodium buzz words make a product healthy. And THAT my friends could not be further from the truth.

Seriously- next time you are in the store, I want you to READ the BACK of the box- not just the catchy bold words printed on the front.

What is on the back is what REALLY counts. Added sugars, preservative and unpronounceable ingredients run rampant on the nutrition labels.

In this video I give you some of the shopping tips I use each week to see if what I am buying for myself and loved one is really all that it is cracked up to be- enjoy!

Be sure to head over to my site and sign up for my free healthy living tips 🙂


Chicken Veggie Stir Fry – Recipe

Healthy lunch or dinner option. You can make this in bulk to last for a few meals.

Healthy Chicken Veggie Stir Fry- in less than 15 min!


Chicken- Shredded carrots- broccoli slaw- mushrooms- broccoli- onions- PAM non stick cooking spray- cayanne pepper- Mrs. Dash salt free chicken grillers- low sodium teriyaki sauce.


1. Spray skillet with PAM. Let heat at medium.

Dice up and season your chicken breasts with Mrs. Dash Chicken grillers.

 The place chicken on medium heat.

2. While chicken is cooking dice up your broccoli and mushrooms.

Then place all of your veggies in with the chicken.

3. Turn heat up to high.

Add a half teaspoon of cayenne pepper and 3 tablespoons of teriyaki sauce.

Heat till chicken is cooked all the way through


You can always pick a different type of protein or add in your favorite vegetables. Mini corn and water chestnuts go great with this recipe too!

This is great for contest prep, trying to lean down, or a protein packed family meal!

Best Protein Pancakes- Recipe

This recipe is jam-packed with protein and is low in fat and carbohydrates. Great meal to start off your day with.

The real “Breakfast of Champions”

What you will need:

*Small skillet

*Pam or other non stick spray

*1/4 cup plain instant oatmeal

*1/4 cup of raw egg whites

*1 scoop protein powder (I use dymatize elite gourmet chocolate)








*optional Honey, cinnamon, and 1/4 cup of a fruit of choice (I like strawberries, blue berries, or bananas in mine)


Cooking Directions:

1.Spray your skillet with a coat of non stick cooking spray. Turn your burner on to medium high and let heat.

2. In a small bowl, mix oatmeal,egg whites and protein together. (you can add diced fruit now or wait till the end)

3. When skillet is hot pour half of the mixture in and let heat (it will be runny, start with small ones so you get the “technique down”). When the edges become rounded, flip over to the other side and let it cook through. Repeat  this with the remainder of the mixture.

4. When you are done you can top with cinnamon, honey, peanut butter, or some fruit.

5. Enjoy!

This is a fun and simple recipe that gives you all the proper nutrition you need to start off your busy day. This will feed one person.

Nutritional breakdown for one serving. Including 1/2 cup of fruit. WOW!

***To make additional servings just double the ingredients!


Meal Prep 101

Eat Clean to Stay Lean!

I know it can be hard trying to get all those meals in to have a balanced diet.

Click the link below to read my blog about how to prep your meals in bulk.

“You can spend hours in the gym burning off 1,500 calories.

You can spend 10 min at the table eating 1,500 calories. “

A good diet is usually this missing link in a fitness plan.

Tighten up your diet and get results!

Don’t do anything TODAY that will undo yesterday’s HARD WORK!

And order your Celsius! Just had the outrageous orange powder. IT.IS.AWESOME!

Fat Loss Tips

Drink CELSIUS before you hit the gym and get the most out of your workout!

Thank you all for the fitness and health questions! As promised I would answer them as fast as I could. The most common question I received was about fat loss. While there is no magic pill and it will not happen over night, there are a few tips that you can follow to get you started on your fat loss journey. I hope you find some of these tips helpful!

Thank you for reading and stay fit!

Click on the link below for my fat loss tips!


Staying On Track

This past week has been very eventful. I got offered and accepted my dream job. Had my parents see my home and meet my best friends and professors. I also closed the “academic” chapter of my life and graduated with my Masters degree in Communication Studies.

Amidst all of the festivities I am training for my first national NPC bikini competition. Staying on track with diet and training was very important these past few days while we were celebrating. Lucky for me I have a very supportive family and circle of friends who understand that competing is not just a hobby for me, but also a way of living.

Here are some tips for staying on track while you are celebrating or out of town. They can help you on a daily basis and also when you are needing a little extra motivation.

Food Prep.I made sure my food was prepped before my family came into town. This allowed me to dedicate my time to entertaining them as much as I could. I also would eat my meal before we stepped out since I did not know when I would get my next meal in. This worked in my favor because we went to a graduation reception for a few hours and there was only cookies, brownies, and lemonade being offered. Tempting, but no thanks.

Eating out with healthy options. I try to avoid eating out when I am training, but my family and friends took my diet into account this time. When we did eat out I made healthier options. One time I got a grilled chicken salad with onions and tomatoes, I made the chef hold the cheese and no dressing. At dinner last night I got a nice piece of fish with 2 sides of grilled asparagus and gave the fried cheese grit cake to my brother (he loves grits). This allowed me to stay on my diet while getting the opportunity to enjoy time with my friends and family. I am a firm believer in having fun while training. You should not be suffering and neglecting your social life. There are always ways to get around the unhealthy items on the menu. Just tell the server your special requests. I have never had anyone refuse to help me get a good and healthy meal. Asking to hold the cheese, dressings,sauces, and salt are easy to do when your food is cooked to order. You can always check the menu out before you go out to eat too!

Train early. Since I knew I would be with my family the whole weekend, I made sure to get up earlier than usual so that I could get my training in and not feel guilty if I had no motivation at the end of the day. I always feel more accomplished after my workouts and I am ready to tackle the day. If you make excuses for your workouts and diets, you will begin to see that you will make excuses in your everyday life. Take control and stay motivated!

My mom and I outside of ‘Studio A’ where I teach group fitness classes. So happy to have such a strong mama mentally and physically!

-Remember you are not alone in this journey. While you may not have friends who train like you do, there are others around the country that are training for the same show and have similar goals. Knowing that I will have the opportunity to meet others who live a similar lifestyle to me is always a bit of extra motivation to step it up and stay on track. It makes it worth it in the end.

Try to find others who accept and encourage your lifestyle choices. If you surround yourself with like minded people it always makes the journey more fun.

For me my family is such an extra sense of strength and motivation for me on a daily basis. My parents both live healthy and active lives. I am blessed to have such a great support system. For my parents to see where I live, where I train, and how I live my everyday life meant the world to me.

The bottom line is this.

” If you want it bad enough, you will not let anything get in your way”.

Keep up the great work! Thank you for reading.

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