KIANA’S FIT BLOG – Page 10 – KIANA TOM

Dark Chocolate Tofu Protein Pudding

Shhh, don’t tell anyone it’s tofu! This healthy, simple recipe will fool even the most discerning chocoholics!

Fitness Made Simple

#1 Rated Award Winning Workouts The Premier Digital Online Gym Sculpt a beautiful sexy body! Reduce body fat! Flatten your

Yoga Shmoga

The only time I did yoga was when I was 7 months pregnant. It was a wonderful stretch, slower paced

Flab to Fab – CBS Health Workout

CBS HEALTH Flab to Fab Fat Blasting Workout for Women I was so excited when CBS Health contacted me to

Got 5 Minutes? Tighten Your Tummy

If you like this, try the Fit Mom TV Online Gym Live workouts and 100’s of videos to choose from.

Healthy Recipe: Super Hero Kale Soup

Here is a favorite recipe I love to make. It is so healthful and it is impressive to serve. It makes me feel good to know I am feeding my family this healthy and oh so delicious, hearty soup. It is filled with fresh vegetables and the wonder vegetable: Kale. Enjoy!

Kiana’s Flex Appeal – Sculpt Sexy Arms in Paradise

Join my eGym The only place to access my personal workouts & online fitness classes. Discover my exclusive training methods

Kiana’s Flex Appeal Coed Training in Hawaii

Kiana’s Flex Appeal – Hawaii

Lazy Morning Maui Breakfast Potatoes

Lazy Weekend Breakfast Potatoes Yawn. :O Relaxing on a lazy weekend is good for the soul. Sometimes, my family and

Healthy Recipe: Protein Cilantro Lime Sauce

The other night I made fish tacos for my family and made this amazing cilantro lime sauce to go with

Video: 10 Effective Core Ball Exercises

Recipe: Baked Oatmeal

This versatile recipe can be used for breakfast or healthy dessert. Baking oats gives it a cookie like flavor and is true healthy comfort food. Serve for breakfast topped with high protein Greek Yogurt or for a healthy dessert with vanilla frozen yogurt or no sugar added vanilla ice cream sprinkled with nutmeg and cinnamon.

Fit Cooking Show: Healthy Tostadas

Have you ever tried soy chorizo? It is a wonderful alternative to the high fat traditional chorizo. Watch this recipe video to learn how to make a healthier chorizo tostada.

Printable: Abs

The keys to a flat midsection & sculpted abs are proper diet, doing exercises that engage your core along with

Fit After Kids? You Betcha.

Yeah! They are finally finished! Check out my new Fit Body Training Guides. I will show you how to get

Let’s Workout!

As you may know, I workout alot 🙂 I LOVE LOVE LOVE to train. 100% of the time, I feel

Busy Mom’s Secret: Jump Rope with Benefits. Kick Asphalt.

Sculpt sexy shoulders, and get lean. Strengthen your heart ️ Get one here

Exercise: Plate Crunches

PLATE LUNCH CRUNCH – Ab Exercise I’m loving right now. Starting position: Hold a weight plate or dumbbell in your

Fit Mom TV – Online Training

Log on. Get fit. Expert. Efficient. Empowering. The premier digital portal for #1 Rated, LIVE & On-Demand HD workouts! As

Energy Bomb – My Go-To Pre-Workout Breakfast

Pre Workout Breakfast This is my go to pre-workout breakfast. Natural peanut butter and banana on toast. Banana has potassium

Exercise: Aloha Abs

Fatten your tummy with the right exercises and clean eating. I train my abs 4 days per week and like

Recipe: Healthy High Protein Cabo Taco Soup

Warm, healthy, hearty. In my household, I plan special dinners every night. My husband and daughters L-O-V-E Mexican food so every Tuesday is Taco Tuesday. For me, weekly tacos are a bit much so tonight I made Tortilla Soup for the very first time. It turned out AMAZING! I Fit Mom-ified it (of course) and wanted to share the recipe with you. It’s super easy and tastes better than any I’ve had in a restaurant or in Mexico! Enjoy!

Healthy Hula Girl Banana Muffins (without the Muffin Top, of course!)

My popular Kona Hawaiian Bread Recipe’s little sister. Moist banana muffins with a crumble topping and crunchy walnuts. Apple sauce instead of butter, good for you flax seeds, wheat germ, bran and no added sugar.

Mmm. Have you tried Coconut Coffee? And the Many Ways I use Coconut Oil.

Coconut Oil is healthy and good for you. Butter from grass fed cows is natural and good for you, just high in fat. The result is a creamy, nutty, delicious cup of coffee with natural ingredients.

Recipe: Healthy Left Over Cereal Cookies

This is a simple recipe for cereal cookies, that uses up the small amounts of cereal left in the boxes. It’s a healthier cookie that has alot of crunch! Tip: Mix healthier and not so healthy cereals together if you want it a bit sweeter.

Sunset Cocktails & Baked Honey Brie Appetizer

I love appetizers and glass of chardonnay at sunset with the family. This is a delicious and simple appetizer to

Fit Mom Pie in a Cup

I am always looking for unique ways to secretly portion control foods, especially dessert. Here is a recipe for Pie-in-a-Cup. You can use any pie filling you like! Enjoy!

Video Tip: Fit Mom Shots

I add this secret ingredient to my protein shakes every morning. It only takes 5 seconds…

Flex Appeal Training Guides

Get fit at home, the gym, the office, in the hotel — anywhere! Exercises can be done anywhere using only

Fit Mom Mobiles Sculpt Sexy Shoulders

This is Fit Mom Terrie doing an exercise called Fit Mom mobile to sculpt the shoulders and arms. She is

Hot Lava Egg White Spinach Pepper Feta Frittata

Got 10 minutes? Try this… Hot Lava Frittata. Healthy, simple, delicious Breakfast Frittata that has organic spinach, tomatoes, feta cheese. High in protein and healthy vegetables. Kiana’s Fit Cooking. Eat clean, fuel foods.

Fit Mom Chicken Spinach Wraps

This recipe is so delicious and so easy. It’s also very impressive to serve – I impressed myself the 1st time I made it because it looks so professional 🙂
Simple. Healthy. Impressive. Kids approved! 1 pan wonder – EZ clean up!

7 Wonders of the World

Which of the 7 Wonders of the World have you been to? The classic seven wonders were: Great Pyramid of

Awesome Dark Chocolate Granola Bars

I wanted to share a recipe from my new Kiana’s Fit Cooking eBook. This tastes sinful but it’s not.This recipe is really simple and makes for a healthy snack! I will enjoy it for dessert too! It takes about 10 minutes prep. and 20 min. to bake! EZ and fun! My daughters LOVE this! Enjoy!

Kiana’s 15 min. Healthy Udon Noodle Soup – Made with Tilapia & Kale!

Want to enjoy a healthy delicious soup in 15 minutes? Try my simple and healthy Udon Soup with tilapia and organic kale. This recipe is lower in sodium than the traditional soup and is higher in protein and vegetables.

Fit Mom TV High Protein Taco Casserole

This recipe is wonderful! It’s delicious, simple and makes great leftovers. It keeps well in the frig for EZ reheat

Recipe: Real Kids do Eat Kale

I love Kale Chips. They are crunchy and naturally salty. My kids fight over them 🙂 Kale: a highly nutritious vegetable with powerful antioxidant properties; considered to be anti-inflammatory. Contains sulforaphane, a chemical believed to have potent anti-cancer properties. Wow!

Recipe: EZ Protein and No Cooking Crab Salad

This is a simple, no cook, high protein salad. I love this recipe and have been making it for years.

Recipe: Low Sugar Apple Pie

Low Sugar Apple Pie that is so simple to make! You will love it!

Healthy Hawaiian Pineapple Stuffing

Taste of the Islands! Pineapple, coconut and colorful cranberries in this simple stuffing side dish. Aloha! www.kiana.com

Fit Food: Body Builder Base

Here is one of my favorite recipes that I have been making ever since the bodybuilding & Kiana’s Flex Appeal days! Now I make it for my kids and they LOVE it! I make this every week and keep it in the refrigerator to add to lettuce wraps, in taco shells, in pita bread, put on pizza, or stuff bell peppers. It’s great for lunches and to put in air tight containers to enjoy with baked tortilla chips for lunch on the go.

Recipe: Kiana Hawaiian Pineapple Chicken Salad

Aloha! Here is a family favorite recipe for Pineapple Salad. I modified it to include more protein and no sugar added. It is a delicious and refreshing Salad that is ideal for parties since it stays fresher longer. Fresh pineapple is the best, but canned in water works too.

Touchdown! Orange Soda Ribs Recipe

Melt in your mouth ribs. Perfect for cheat days after 6 days of clean eating.

Kiana Fit Cooking Recipe: Fit Fab Fruit Tarts

I am always trying to find healthier desserts that satisfy my (and my family’s) sweet tooth. We love to end dinner with something sweet! This dessert is simple to prepare and will leave you feeling guilt free!

Recipe: Chicken Adobo Recipe

“A melt in your mouth taste explosion! I grew up eating this in Hawaii and modified it to be healthier, using chicken breasts instead of thighs. 🙂 I love this recipe. The meat gets more tender and the flavor more intense the longer it cooks. Great for busy moms. Kids love it because the meat is soft and flavorful. Aloha!”

Muscle Meal: Tilapia, Brown Rice, Steamed Asparagus in 10 minutes?

10 minutes Muscle Meal: Moist and flaky protein rich Tilapia, nutty complex carbohydrate Brown Rice, tender steamed asparagus.

Recipe: Green Banana Shake

Bananas are a great source of potassium; an important mineral that beats fatigue and enables the body’s enzymes to control energy production. The greens give this shake an added punch of vitamins!

Fit Cooking Show: Seared Sesame Ahi and Watermelon Salad

Here is a delicious recipe for an exotic main dish of ahi tuna and watermelon salad. It’s a refreshing combination you will enjoy!

Video Tip: 1 minute Healthy Breakfast

I have this several times per week. It keeps my energy levels even and is a great basic breakfast to top with greek yogurt, almonds, berries.

Fit Cooking: Super Power Soybean Hummus, Cucumber Salad

Ever wonder how they make that crunchy cucumber salad at Japanese restaurants? Here you go! We also show you how to make a healthy high protein hummus using soybeans!

Recipe: Kiana Lower Fat Lasagna

I love lasagna but not the heavy carbs and fat. I modified my family recipe to make it lower in fat and higher in protein and veggies. Enjoy!

Recipe: Power Pom Martini

Cosmos are so old school. When it’s party time, I’m all about cocktails with benefits. Here is one I call Power Pom Martini.

Kiana Tom Amazing Asian Salad Dressing that Makes Salad Disappear

This is my Magic salad dressing recipe, it makes salad disappear! Add mandarin oranges, crunchy almonds! This is a wonderful dressing to put on cabbage, for picnics and pot lucks (cabbage doesn’t get soggy!)

Fit Fast Food Arugula Cranberry Salad

This recipe is ideal for lazy nights when you’re too exhausted to cook. It’s simple to make but REALLY HEALTHY! I buy a pre roasted chicken and bagged Arugula. This is terrific to serve alongside my Adobo Chicken or Sesame Ahi Tuna. Aloha!

Simple Fit Party Snacks

Having a party? Serve healthy snacks!

Recipe: Low Fat Fit Clam Dip

Low fat Clam Dip. I usually make dinner at sunset, my favorite time of the day. When I am making dinner, I always put out appetizers. This way, my kids and husband enjoy healthy veggies and pita chips while we talk and I cook.

Fit Salmon Cakes

Here is a new recipe that I tried the other night and love! It is similar to crab cakes but uses salmon. What I love about the recipe is that you can add many different chopped vegetables to customize it how you want. It took me all of 10 minutes and even my picky daughters loved it too! (and they don’t usually like fish!)

Peanut Butter Cup Protein Shake: Healthy Meal or Snack on the GO

I love this Peanut Butter Cup Protein shake recipe I make, the secret is…

Hula Coconut Rice

This recipe is so simple but gives a huge flavor boost. The rice gets a slightly sweet and nutty flavor and is a perfect complement to my Coconut Chicken and Mandarin Orange Asian Salad. Aloha!

Hi Protein Layered Taco Dip

I first made this recipe when I was a NFL cheerleader. I have since modified my original recipe to be much healthier using organic veggies and more protein. This healthy side dish is always gone before kick off! It has lots of protein and veggies. Kids and adults love it! And it’s great for parties!

Fit Cooking: Corn Husk Handles

This is a simple and pretty way to wrap your corn husks. It is perfect for summer barbecues and provides

Guac on Steriods

My family and I love guacamole, but it can be very high in fat. Here is a wonderful way to increase the nutritional value and flavor, too! Enjoy!

Video & Post: Fit Kids Healthy Peanut Butter Balls

My kids and I love making this recipe. Now that they are 6 and 11, they can do it themselves 🙂 This is a fun and delicious recipe I used to make with my mom. I modified it to be healthier and have a wider variety of crunchy options! In Hawaii, we would add macadamia nuts (high in fat – beware but so good), coconut and dried fruit too! Enjoy! Psst: Fit Kids Recipe video to come 🙂

Kianas Flex Appeal – Paddling

Watch and workout as I lead you through a Coed Workout for the Abs in beautiful Hawaii.

Food Tip: 16 Healthy Pancake Toppings

My family and I love lazy mornings with pancakes, scrambled eggs, toast, fresh fruit. Pancakes can be high in calories especially when topped with sugary syrups. Here are some of my healthier Pancake Toppings that I love! 🙂 Aloha!

Recipe eBook

Kiana’s 60 Recipe eBook 60 of Kiana’s Favorite Family Healthy Recipes. Many with a Hawaiian flare. Easy to make, easy

Recipe: Crock Pot Soft Tacos

This is such an easy recipe. That is only one of the reasons why I love it. Because the chicken

Surprising Health Benefits of Chile Peppers and Red Fruit and Veggies

Capsaicin, the pungent alkaloid in jalapeños and other chile peppers that makes them hot, not only puckers the mouth and burns the tongue but also drives prostate cancer cells to kill themselves off, according to studies published in the March 15 issue of Cancer Research.