Archive for the ‘Eat Clean Train Dirty’ Category


Water is so beneficial, so easy and free but yet so overlooked. It’s a no brainer to consume more water. Your brain is actually 90% water, your body is about 70% water and your blood/cells in your body is composed of water. Therefore you need water to function properly. Listed below is just a few health benefits from drinking water.

1. Flushes Toxins Out of the Body – Your body gets rid of waste through urination and sweat. This reduces the risk of kidney stones and urinary tract infections.

2. Headache Remedy – Water helps relieves and prevents headaches, which are commonly caused by dehydration.

3. Saves Money – Water is free! Even if you choose to filtered/bottled water, it is still cheaper than a Starbucks coffee or energy drink.

4. Drinking Water Keeps You Looking Young – Drinking plenty of water keeps your skin moisturized and reduces the appearance of fine lines and wrinkles.

5. Promotes Weight Loss – Water helps you lose weight, this is the reason most diets and fitness professionals recommend drinking water. Water suppresses your appetite, so you do not eat as much. Drinking water also prevents fluid retention, because your body will not try to retain water if it’s getting enough.




  • 1 can 15-oz black bean, rinsed and drained
  • 1 lb extra-lean ground beef
  • 2 cans (14-oz) zesty diced tomatoes with chiles
  • 1 cup elbow macaroni
  • 1/4 tsp garlic powder
  • 1 tbsp taco seasoning
  • 1/2 cup shredded reduce -fat cheddar cheese


Brown the beef and garlic powder in a large skillet over medium heat. Drain off the grease. Dump in the beans, tomatoes (with juice), macaroni, and taco seasoning. Bring to a boil. Reduce the heat to low, cover, and simmer for 25 minutes, stirring occasionally. Top with the cheese.


3 large sweet potatoes, cut into wedges
1 tbsp olive oil
1/2 tsp salt or seasoned salt

Pre-heat the oven to 400 degrees.
In a large bowl, toss together all ingredients until potatoes are evenly coated with oil and spices.

Place potatoes on a single layer on a baking sheet and bake for about 30 minutes, or until done.

I really like to eat these plain, but you could serve with ketchup, a ranch dressing dip or barbecue sauce. Enjoy your baked sweet potato fries!

2 avocados
4 eggs
salt and pepper
Toppings of your choice: I used Trader Joe’s Salsa to add spice and flavor.

Preheat the oven to 350 degrees. Cut the avocados in half and carefully remove the pit. Put avocados open side up in a large baking dish.
Crack an egg in each avocado half and sprinkle with salt and pepper. Place in the oven for 13-17 minutes or until egg is desired doneness.
Top with desired toppings.

Protein pancakes


1/2 banana
1/4 cup egg white
1 scoop of CTC Protein Powder (any protein powder of your choice works)
1teaspoon vanilla extract

Blend together & make on the stove like a regular pancake!

Nutrient Details

Calories 232

Saturated Fat 1g

Carbohydrates 15g

Fiber 1g

Sugar 8g

Protein 36g



Diet when it comes to training is very important. Without the proper diet, your time in the gym might be a waste.

So get excited!!! At least twice a week from now on we are going to start posting healthy recipes.

Here is the first of many recipes to come. Enjoy!

Cauliflower Pizza


Cauliflower Crust

Makes 4 individual pizzas


2 eggs

2 cups mozzarella cheese (low fat)

2 cups riced cauliflower (grate the raw cauliflower on a cheese grater or in a food processor)

2 garlic cloves

minced 1/4 cup fresh julienned basil Pizza


1 cup marinara sauce (1/4 cup per pizza)

Mozzeralla Cheese (low fat)

Grape Tomatoes

Preheat oven to 450 degrees.

Line a cookie sheet with parchment paper, spray with non-stick spray. In a medium bowl, combine riced cauliflower, basil, eggs and mozzarella. Divide into 4 amounts and press evenly on the parchment paper. *you can omit the basil or sub it for others herbs of your choice. Bake the crusts at 450 degrees for 12-15 minutes. Remove the cookie sheet from the oven. Add marinara sauce to each pizza. Then add toppings. Place back in the oven add cook for 5 minutes.