Benefits of Fiber

So as many of you know, I’m taking a nutrition class this semester, just for fun, and my teacher has quite the obsession with fiber.  Although, after everything I have learned, I don’t think it is really an obsession anymore, because she has the right to push fiber.  It is something that is very underlooked, when it is actually very important!  So let’s get into the benefits :) :


+ Research has shown that those who intake a high fiber diet are 40% less likely to develop heart disease.

+ Fiber can help you lose weight because it gives you that feeling of being full, and it also slows carbohydrate metabolism.

+ Fiber { specifically psyllium husk } helps get rid of yeast and fungus in our body, which if left in our body, it could trigger acne and rashes by being excreted through our skin.

+ Insoluble Fiber is great at preventing diverticulitis { which is inflammation of the intestine }.  Insoluble fiber isn’t digestible, so it helps bind everything together in your intestine, which prevents constipation.

+ Which also helps normalize bowel movements.  We should all be going at least once a day.  If you decide to up your fiber intake, keep in mind that you also need to up your water intake as well, if you don’t you will be/stay constipated.

+ A high fiber diet is also great at preventing hemorrhoids and IBS { because of the above reason }.

+ Fiber is good at helping us control our blood sugar because it helps slow carbohydrate breakdown so our blood sugar levels don’t get spiked.

+ And it may help prevent gallstones and kidney stones { because of the above reason }.

+ Fiber also lowers cholesterol.  Because if you are eating a high fiber diet, then you are eating more whole non-processed foods that don’t contain much or any cholesterol.

+  Which also aids in weight loss/weight management.

What’s your favorite way to get your fiber??  

Are you getting enough fiber??

Trick or Treat Cardio

Like I talked about yesterday, I got an infection in my foot last week, and that left me not being able to wear my running shoes, so I was forced to improvise :).  And this is what happens when you are dying for some cardio and can’t wear running shoes!  Believe me, this workout will leave you out of breath!  So good luck and have fun :)Trick or Treat Cardio

+ Plank Jacks —>  Position yourself in a plank position, and do jumping jacks with only your legs.

Handstands —> You don’t need to go all the way up into a handstand and hold it.  Just do your best and kick up to one :)

+ Side Step Touchdowns —>  Anyone play basketball as a kid? This is just like them! Pick two spots in your house or outside, and side step/jog to the other spot, bend down and touch the ground. Reaching both spots equals 1 :)

+ Squat Jumps —>  This is just as it says, squat down, and jump up!

Lunge Jumps —>  This is the same, lunge down and jump up into the next lunge { opposite leg }.

Good luck, and really push yourself!! Complete this 3 times and when your down take a picture and tag me @RawNToned and #RawNToned !! :)

A Little Update!!

Happy Monday!!  So sorry I randomly left for 2 weeks, but between work, these pills and school, I just needed a break to get re-situated, and figure out a plan/ schedule for a routine when I need to get things done.  I think I’ve finally got a good routine going, and these next couple of weeks I’ve got some awesome posts coming your way :).  Today I wanted to help you guys catch up on what I’ve been doing!

Raw N’ Toned —> So you probably noticed a title change right away.  I’ve decided to change the title.  Well actually I decided a long time ago.  I will eventually change the domain name, but I will be doing that after I move, it will just make things so much easier for me!  I changed it because I feel it suites me, my passion, how I live my life, and my future business I want to create – I eat non-processed { 90/10 }, I have a lot of dedication when it comes to working out, and I want to be able to share this lifestyle with others, and help them become happier and healthier :)


Instagram : RawNToned

School —>  I thought I did good on this test, but there have been tests from other classes before, so I wasn’t sure if this was going to be the same.  So I was shocked and thrilled at how good I did.  I have a take home test { that I’m going to do today haha } due today, so I’m hoping that one is just as good as this one :)

Raw Mermaid Shop —>  Still going haha but right now I am offering to everyone 50% off with a purchase of $20 or more, just use the code “HappyHalloween” . Click here to get your goods!


Workouts —>  So my workouts have actually been pretty awesome these last couple of weeks.  I’m still figuring out my abs exercises since I’m no longer doing 25lb side bends.  And les be honest, those are like cheating haha they gave me so much definition so easily, but my back is feeling so much better, so I will never go back to doing those.  It’ll just take some time for me to get that definition back, and I’m A-Okay with that, because I’m learning to love my body at every stage and process of my life { there will be a different post about this later this week } :)


Protein Pancakes —>  Errrrrmygaaaaawwwwdddd, I’ve enjoyed so many of these.  I just can’t help myself, pancakes and waffles will always be my favorites.  Above has pumpkin in them.  And I’m still trying to figure out the right measurements for these.  The Vega Protein powder is thicker, the middle doesn’t always cook all the way through for me.  I feel like every time I make them I get closer to it being just right!


Injuries —>   Okay so this isn’t exactly an injury haha but I consider it one since I can’t run right now.  This picture is later that day, that morning my whole heel was red and swollen.   And of course my first thoughts are: “Aw sh*t I can’t run today!  Crap I don’t want to be on antibiotics again.  Oh.Em.Gee. this looks really bad I might need to get it amputated.” Then pus came out of it lol.  I ended up making a workout Friday, it was killer, my legs were so sore the next day, and I was so out of breath the whole time I did it!!  This workout will be coming tomorrow, so keep an eye out :) .

So that’s a little wrap of what has been going on, I’ve been spending lots of time with family and the boyfriend.  I’m getting very antsy since in two months I will be starting my Certified Personal Trainer Training.  And once I’m done with that me and the Boyfriend will be moving.  Lots of good things on the horizon :).

Catch me up!! What’s been going with you??  


Hey guys, sorry about the little 2 week break.  It was much needed since work was getting crazy.  Thank god I love my job and don’t mind getting off at 10 and going in the next morning at 9 haha.  I will be back next week with some awesome posts, so look out for those :)



Pumpkin Raisin Mini Muffins { Paleo, Raw, }

Happy Monday Babes!  What a weekend I had, but I made these little beauties, and they definitely helped me get through my crazy hectic weekend!

Pumpkin Raisin Mini Muffins.  I haven’t met a soul that doesn’t at least like pumpkin.  And those that say they don’t like it, well I think they are just saying so they aren’t like us who are obsessed ;) .  And these just reek fall, and the best part { besides eating them } is that you house will smell amazing afterward!



+ 2 cups almond flour

+ 1/2 cup coconut sugar

+ 2 t baking powder

+ 1 t baking soda

+ 1 T cinnamon

+ 1 t nutmeg

+ 1/2 t cloves

+ 1/2 t salt

+ 1/2 cup of coconut oil

+ 4 eggs

+ 1 { 15 oz } can pumpkin

+ 1 cup nuts { optional }

+ 1 cup raisins


1.  Preheat the oven to 350 degrees.   In a large mixing bowl, mix the almond flour, coconut sugar, baking powder/soda, cinnamon, nutmeg, cloves and salt.

2.  Melt the 1/2 cup of coconut oil, add it to the mixture along with eggs and pumpkin.  Mix well.

3.  Add raisins { and nuts; optional }.

4.  Put liners in your muffin pan, scoop out the batter, cook for 30 minutes.

5.  Let cool, and Enjoy :)


{ Somethings I’m Loving Lately }

Happy Friday!! This week has been crazy busy, and the weekend is only going to get crazier!  Linking up with Heather, Clare, & Katie to share my favorites today :)


Oh Em Gee, these cookies!  So good, the perfect size, and they are perfect for a sweet tooth, which I have quite often haha. And they are so simple to make, literally it took me 30-40 minutes to put together the batter and cook all of it.


I know I talked about this yesterday, and I will definitely be doing a separate post on it next week, but it is probably my number one favorite of this week. Easily.  It’s seriously the best protein powder I’ve ever had!  There is 10 servings in the bag, and only $19.99.  For me that is perfect since I only use it 3 times a week!  And no stomachache, it’s just a win-win :)


I have been dreaming of this salad all week long, literally. The Boyfriend and I had it last weekend.  They didn’t have the cabbage cashew salad that I usually put on top, so I tried their roasted artichokes, which btw it was the first time I have ever had artichokes, and I absolutely loved it!  Now all I want every day for lunch is the roasted artichokes….ugh the struggle.

Any plans for the weekend???  

Anybody else have dreams about amazing foods they have ate??  

What’s your favorite topping to put on your salad when you’re at Whole Foods??

Dreamy Protein Powder { TOL #27 }

Ahhh it’s Thursday!!  So sorry this wasn’t posted earlier this morning.  I had the plan of writing it yesterday not this morning, but from the moment I got up until the moment I went to sleep I was busy!  At least today I’m not as busy :).  Linking up with Amanda !!!

+ Dreams : Seriously, I’ve never been more excited!! All I need to do is get through this semester, even though I’m just taking the class for fun haha, so I can begin my Personal Training Certification.  It’s been a while since I’ve felt so confident about my decision, and felt that big things are going to happen.


Instagram: RawNToned

+ REAL Clothes : I actually wore REAL clothes this week!!! Although, it will probably be the only day that I will haha.  And it is beginning to feel like fall, so I was super excited to pull out the denim jacket.  This made me remember how much fun fashion can be, and honestly is creating a monster haha.  Now all I want to do is buy fall clothes and have fun, even though I spend 5 days out of the week in spandex at my job….


+ Vega : And oh em gee guys! This stuff is amazing!! As soon as I opened the packet I could smell pure happiness!  It didn’t have that weird chocolate protein powder smell, nor did it taste funny.  It was actually the first time I’ve ever like the smell of and taste of a protein powder. And huge plus,  I didn’t have a stomachache afterward like I normally do!!!! :D

+ Push-Ups : And speaking of protein powder, I did pushups yesterday….that is probably the first time in a couple years….yes I’m embarrassed to say that haha.  But I’m really liking this body weight type workouts, I feel I get more results, and I’m sore again, which is something I was having a hard time getting.  And today/this morning, well let’s just say that I can barely move my arms/chest haha I love it!

Tell me something random about yourself today!  

When was the last time you did a body weight moves/workout??  

Who else is excited for fall fashion??

Benefits Of Plantains

Happy first day of October loves!! It’s finally feeling like fall where I live, and I’m loving it :).  So many of you know that I’ve had this obsession recently with Plantains, we just have this undeniable attraction.  And I started to get a little curious as to what benefits I was getting from them.  Well it turned out harder than I thought it was going to be to find some good information on them, but I have some surprising facts about them today, so let’s get to it!

+ Fiber —>  They are a great source of fiber { 1 cup cooked gives you 3.5g }, and fiber is great for our digestive system.

+ Vitamin C —>  They have about 18.4g of vitamin C, which is 31% of our daily values!  And with it getting closer and closer to flu season, this is just another way we can help protect our immune system :)

+ Vitamin A —>  Ripe Plantains have about 37% of our daily values of vitamin A.  Not only is vitamin A an antioxidant, but it has an important role in our vision, helps us maintain our healthy mucus membranes, and of course helps with having beautiful skin <3

+ B Complex Vitamins —> Plantains are a rich source of B vitamins, but especially  B6.  B6 is very important in treatments for neuritis, anemia, and in helping decrease homocystine { which is a cause of coronary artery disease }

Vitamins —>  They also are good sources of Thiamin, Riboflavin, folates, niacin,

Minerals —>  They provide sufficient amounts of iron, magnesium, and phosphorous.

+ Potassium —>  Surprisingly they have more potassium than bananas!  They contain 499g, whereas bananas contain 358g.  Potassium is very important for our cell and body fluids, which help control heart rate and blood pressure.

Do you like Plantains??

What’s your favorite way to use them??

Coconut Chocolate Cookies { Paleo, Raw }

Well The Boyfriend’s Birthday was on the 16th of this month, but it’s been 4 weeks since I seen him, so I was just able to give his gift to him.  I had thought about sending it to him, but honestly I prefer to give gifts in person.  It’s just so much more fun to see their reaction. I had to work all weekend, so after work was the first time I was able to see him, which I think might have worked out good anyways because he had homework.  So when 6:00 came around Friday evening, I was so happy to be clocking out of work!  I raced home { JK I drove the speed limit } and he came over a minutes after that.  I gave him his present, he opened it and his response was ” Oh F*ck yeah!” hahaha.  I got him the first season of Game of Thrones { something he’s been wanting for a while } and I made these delicious cookies.


On Saturday when I got off work at 2:30, I went home changed, and we were off to go get some Salad from the Whole Foods Salad Bar.  Normally we go somewhere, but last time he was here he really wanted to go and we didn’t, so I asked if he wanted to do that, and he quickly agreed haha.  We came home and started catching up on the bajillion shows we had recorded, enjoyed our salads, and ate our weight in cookies :)


Yields: 19 cookies


1 Trader Joe’s Dark Chocolate Bar with Toffee, Walnut, & Pecan bits

1 cup & 2 T Almond Flour

1 T Coconut Flour

2 eggs

1/4 cup Coconut Oil

Shredded Coconut Flakes

2 T Honey

1/2 tsp Baking Soda

1/2 tsp Vanilla Extract


1.  Preheat the oven to 350 degrees.  In a mixing bowl, mix together the almond flour and coconut flour.

2.  Add the eggs, coconut oil, as much shredded coconut flakes as you want { I add about 1/2 – 3/4 a cup }, honey, baking soda, and vanilla extract.

3.  Mix until well blended.  Chop up the whole dark chocolate bar.  You can make the pieces as big as you want or as small.  You could even grate the bar if you didn’t want thick pieces.

4.  Mix the chocolate bar into the rest of the dough.  Scoop about heaping Tablespoons onto the cookie tray { if you want bigger, feel free to make them bigger.  I just prefer smaller ones because I’m a snacking person :) }.  Bake for 12 minutes.

5.  Allow to cool for 2-5 minutes, scoop them off, and continue with the remaining batter.

6.  Once the first batch is cool, you much try one :)  They taste just like Almond Joys!


{ Somethings I’m Loving Lately }

Happy Friday!!! So today after I get off work at 6pm, I’ll finally get to see the boyfriend after 4 long weeks! I’m a little ecstatic! I finally get to give him his Birthday present, and we’re going to celebrate by going to Whole Foods and getting a salad { one of his favorites! }, and I made dessert, recipe for that will be on Monday :) .  Anyways, linking up with Heather, Katie, & Clare!!


This Quote —>  This has been going around for a while, and maybe it’s been on my Friday Favorites before? I can’t say I honestly remember haha but it will forever be true!  Little Miss knows this all too much, except she doesn’t even try to escape my arms, I think she likes it, and that’s why she doesn’t try to get away :)


Romper Room —>  Um, can I just say that this is the best color ever?  I painted my nails this color last week, and then repainted them yesterday this color.  I’m a little obsessed ;) . But I can’t help it, I’m a sucker for a light pink.

Raw Mermaid Shop —> And to celebrate fall, I’m offering a $5 coupon to any $15 purcahse.  Just use the code “FallMermaid” . And with a purchase of $30 or more, use the code “HappyFall” for $10 off  { valid now til October 10th } :)


Little Miss —>  She will always be one of my favorites :).  Recently my mom has said that when I move I can take her with me.  My mom isn’t a fan of the little { and my by little I mean huge } fits she throws when I go to work.  This was huge news to me, and I was super excited! But I’m afraid of the stress she’ll be under when I move.  We { meaning me and The Boyfriend } know that there’s a good chance he could get the job in Tennessee, but nothing is guaranteed.  But if we were to drive across country, it could be a little too stressful for her, and that kind of stress can kill a cat.  That’s the last thing I want.


Workouts —>  After not being able to stand while at work on Sunday, I made a much better effort to make sure I got in my yoga this week.  I’m feeling loads better, and so are my muscles!  My runs have been great too!  I’m actually hoping for 3 miles of HIIT tomorrow, but we will see :).  And on a side note, I’m obsessed with Athleta. Seriously they are amazing, and so comfy.  Right now I’m addicted to their Yoga Knickeralthough I’m a bit obsessed with everything in their Chaturanga line.  They just fit amazing!

Anyone else obsessed with Athleta??

What’s your favorite place to shop for workout clothes??  

Share some of your favorites with me :) !  

What are your plans for this weekend??