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Welcome to Sweet and Strong!

Hi! I'm Patricia a teacher, group fitness instructor, and food, fitness & dessert lover. I enjoy doing a variety of different workouts and spending time in the kitchen cooking and baking. I believe that eating well doesn't mean you need to label your diet. Follow along as I share recipes, workouts, and tips on how I maintain a healthy and balanced lifestyle.

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Team keep summer around a bit longer ☀️ or tot

Team keep summer around a bit longer ☀️ or totally ready for Fall 🍁? I’ll take cooler temps but I still need it to be acceptable to cook outside and eat all the ice cream 🍦 #sweetandstrong
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#jenisicecream #threescoops #icecream #summer #summervibes #eatdessert #sweettooth #treatyoself #treatyourself #iamwellandgood #healthylifeatyle #oldtownalexandria #northernva #oldtowneats #alexandriafoodies #fitfoodie

My fav @sweetgreen combo, kale, wild rice, spicy b

My fav @sweetgreen combo, kale, wild rice, spicy broccoli, beets, sunflower seeds, portable mushrooms, chicken, and ginger sesame dressing 😋 Times are weird when eating out but at least it was a gorgeous day to sit outside. ☀️🥗 #sweetandstrong
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#sweetgreen #salad #bowllife #eatyourveggies #eatrealfood #eattherainbow #fitfoodie #postworkoutmeal #iamwellandgood #healthylifstyle #healthyeating #healthyliving #whatiate #whatiatetoday

Build your own nachos for dinner tonight. Used my

Build your own nachos for dinner tonight. Used my homemade taco seasoning with ground beef, peppers and onion. Then all the toppings 🌮🥗🍎🌽🧀 What’s one dinner you have planned for this week? #sweetandstrong
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#buildyourownnachos #nachos #tacoseveryday #tacosarelife #groundbeef #eatrealfood #eatyourveggies #iamwellandgood #treatyoself #eatwell #whatiate #nachos

A little breakfast hash for dinner tonight. I alwa

A little breakfast hash for dinner tonight. I always look forward to #brinner bc usually the hubs makes it and I just loveeeee eggs. Tonight we had hash browns, peppers, onion, mushrooms, @hancockfamilyfarms country sausage, then baked runny eggs on top. What’s your favorite brinner combo? #sweetandstrong
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#breakfastfordinner #eggs #hashbrowns #whatsfordinner #whatiate #whatiatetoday #fitfoodie #eatwell #eatyourveggies #eatrealfood #ianwellandgood #macros #protein #healthylifestyle #healthyeating

Smoking Sunday’s means plenty of leftover for Mo

Smoking Sunday’s means plenty of leftover for Monday. 🔥 A copycat Nando Peri Peri Chicken with rice and one of my fav roasted veggie sides. I roast butternut squash, red pepper, red onion, corn, and Brussel sprouts with olive oil s&p until crispy 😋 Such a yummy dinner combo! #sweetandstrong
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#smokedchicken #grilledchicken #eatyourveggies #eatrealfood #foodisfuel #fuelyourbody #fitfoodie #healthylifestyle #healthyeating #healthyliving #iamwellandgood #whatiate #whatiatetoday #butternutsquash #roastedveggies

Pizza weekends are my fav. 🍕 We enjoyed a Satur

Pizza weekends are my fav. 🍕 We enjoyed a Saturday night eating @theslicehouse_leonardtown outside and then stopped for some ice cream on the way home 🍦 It was actually the first time since March we ate food out. My husband and I both enjoy cooking so much, it became a fun little game, how long can we go... But we decided to take a break this weekend and it was so worth it. Happy Sunday night friends. Hope you got to enjoy some good food and time outside with your loved ones 💗 #sweetandstrong
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#theslicehouse #slicehouseleonardtown #pizzaweekend #eatthepizza #carbs #treatyoself #treatyourself #intuitiveeating #cheese #stmaryscounty #leonardtownmd #southernmd #southernmdeats #whatiate #weekendvibes #weekend

Happy world breastfeeding week to every strong mam

Happy world breastfeeding week to every strong mama and their babies out there. 🤱🏼👶🏼 I am a firm believer that fed is always best but I wanted to take this moment to share my experience. When I was pregnant I tried to learn, read, and go to classes to understand everything I would need to know about breastfeeding and it honestly scared me even more. But I feel so blessed that my breastfeeding journey has been positive and I have been able to feed Audrina for over a year now.

Now I can’t tell you the number of times I cried bc I didn’t want to sit and nurse any longer or cried over ‘spilled milk’ or how many times I had to leave a social gathering (what are those these days) to nurse on the floor in a bedroom. I can’t tell you the number of meals I ate over my breast pump at work. Or the number of times I stressed about my supply. Oh but there was 1 time I accidentally posted a pic of my nipple on insta story 🤦🏼‍♀️ And I can tell you that it still feels uncomfortable to talk about breastfeeding, let alone do it in public.

To any new mom or mom to be out there. You are so strong for every time you nurse your baby, wether it’s one week or one year. It does get easier and here I am at 15 months struggling with the idea of dropping our last 1 nursing session and completely weaning because I eventually got to a point of enjoying our time together. Our bodies are truly amazing that they can not only grow a human but nourish them throughout the first years of life. And it’s something we should talk and educate one another on more. 💗

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#nationalbreastfeedingweek #fedisbest #breastfeeding #breastfeedingmom #breastfeedingmomma #breastfeedingjourney #newmomlife

Great sweet and spicy combo with these Honey Chipo

Great sweet and spicy combo with these Honey Chipotle Chicken Tacos from @nytcooking 🌮🔥 Gimme all the heat. Are you answer OR spicy fan OR both? #sweetandstrong
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#chickentacos #nytimescooking #chipotlechickentacos #chipotlechicken #spicytacos #sweetandspicy #fitfoodie #healthylifestyle #healthyeating #iamwellandgood #eatwell #eatreslfood #tacoseveryday #whatiate #whatiatetoday #eatyourveggies #homemade #crockpottacos

One of my favorite meals when I need a something l

One of my favorite meals when I need a something light and delicious. Miso glazed salmon with rice and broccoli 🐟🍚🥦 glaze is just miso, soy sauce, rice vinegar, maple syrup, garlic and crushed red pepper. What’s on your dinner plate tonight? #sweetandstrong
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#misoglaze #salmonrecipe #miso #healthyeating #healthyliving #eatrealfood #eatwell #iamwellandgood #healthymealplanning #healthymealideas #whatiate #whatiatetoday #eatyourveggies #riceandveggies #healthyfood #macros #postworkoutmeal

My mom used to always make this Classic Italian Pa

My mom used to always make this Classic Italian Pasta Salad growing up. Love when recipes remind you of your childhood. I changed it up a bit though, garden rotini noodles, green and red pepper, onion, tomatoes, zucchini, and corn with a homemade Italian dressing. Topped with a little Parmesan cheese. What was one of your favorite summer side dishes growing up? #sweetsndstrong
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#summersidedish #pastasalad #italianpastasalad #eatwell #eatyourveggies #eattherainbow #fitfoodie #iamwellandgood #heathylifestyle #whatiate #whatiatetoday #macros #sunmer #summervibes #summersidedish

Grilled chicken marinated in tomato paste, yogurt,

Grilled chicken marinated in tomato paste, yogurt, garlic, lemon, oil, and some slices with Tabbouleh bulgar salad for dinner tonight. Served with some hummus on top 😋 Happy Friday Friends 💗 #sweetandstrong
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#tabbouleh #lebanesefood #kabobs #summer #grilkingseason #healthyeating #healthyliving #eatwell #eatyourveggies #eatwell #eatwellbewell #grilledchicken #hunmus #eattherainbow #bulgar #weekend #weekendvibes

First attempt at homemade sourdough bread. I made

First attempt at homemade sourdough bread. I made a starter (took 9 days) then baked two loaves today. Hoping to form them a little differently next time to get a better second rise. Any sourdough baking tips or recipes comment below 👇🏻 served with a veggie omelette #sweetandstrong
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#veggies #sourdough #sourdoughbread #veggieomelette #homemadebread #brinner #eatyourveggies #eatwell #foodisfuel #postworkout #whatiate #whatiatetoday #eggs #sourdoughbaking #sourdoughbaking

We cook outside A LOT but every week I have a few

We cook outside A LOT but every week I have a few indoor meals planned in case the weather doesn’t cooperate like tonight ⛈ Chicken parm, crisped one the cast iron skillet then baked till cooked though. With bucatini pasta and roasted asparagus on the side. #sweetandstrong
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#chickenparm #bucatini #pasta #whatiate #healthymealplan #heathydinnerideas #mealplanning #healthymealplan #healthymealideas #mealinspiration #eatwell #eatrealfood #eatyourveggies #healthyeating #healthylifestyle #macros #eatthepasta #carbsarelife

These paleo chicken tenders are one of our favs! 👨‍👩‍👧 Made with almond and tapioca flour for some healthy fats and baked just on a lightly greased sheet pan 🍗 with hot sauce for dipping and some roasted veggies on the side. What’s your fav dipping sauce for chicken tenders? #sweetandstrong
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#paleorecipes #healthychickentenders #bakedchickentenders #fitfoodie #eatyourveggies #eattherainbow #roastedveggies #paleochicken #kidfriendlymeal #whatiate #whatiatetoday #healthylifestyle #whatsfordinner #eatwell #eatrealfood #healthyfats

Another Sunday, another sous vide steak. Porterhou

Another Sunday, another sous vide steak. Porterhouse steaks this time. And for a different side I made hassleback potatoes just with olive oil, s&p with broccoli. One of my fav Sunday combos. Now time for some dessert and Netflix 💗 #sweetandstrong
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#sousvidesteak #sousvide #hasslebackpotatoes #hassleback #roastedveggies #sundaydinner #eattherainbow #iamwellandgood #eatyourveggies #fitfoodie #healthylifesyle #healthymealplan #whatiate #whatiatetoday #eatrealfood #macros #steakandpotatoes

Can you believe I had never even had Old Bay seaso

Can you believe I had never even had Old Bay seasoning let alone a crab cake until I moved to southern MD! 🦀 Homemade crab cakes with roasted veggies tonight. Really starting to need some inspiration for new dinner fun ideas. What have you made this week? #sweetandstrong
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#mdcrabcakes #crabcakes #southernmd #oldbayseasoning #roastedveggies #eatyourveggies #eattherainbow #fitfoodie #iamwellandgood #healthylifestyle #healthyeating #healthyliving #eatwell #homemade #cookingathome #whatiate #whatiatetoday

Grilling season is my fav! Tonight we made @halfba

Grilling season is my fav! Tonight we made @halfbakedharvest chicken souvlaki with @gimmesomeoven recipe for homemade naan with grilled veggies and tzatziki! What is your favorite meal to grill? #sweetandstrong
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#chickensoulvaki #homemadenaan #naanbread #grillingseason #grilledchicken #fitfoodie #eatwell #eatyourveggies #eattherainbow #iamwellandgood #healthylifestyle #healthyeating #healthymealplan #mealplanning #whatsfordinner #whatiate #eeeeeats

This beef barbacoa recipe from @gimmesomeoven is a

This beef barbacoa recipe from @gimmesomeoven is always a fav! I got the chuck roast ready in the crockpot early afternoon and just slow cooked all day. Topped with peppers/onions, black beans, corn salsa, and cojita 😋🌮 #tacoseveryday #sweetandstrong
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#barbacoatacos #barbacoabeef #gimmesomeoven #tacosarelife #tacos #postworkoutmeal #whatiate #whatiatetoday #fitfoodie #macros #eatwell #eattherainbow #eatyourveggies #healthylifestyle #eatwellbewell #healthymealplan #healthymealideas #meaplan #meaplanning #crockpotrecipes #crockpot #chuckroast

Steak and potatoes for an easy and delicious Sunda

Steak and potatoes for an easy and delicious Sunday dinner. Sous vide Delmonico steaks, loaded baked potato, and broccolini 😋 Happy Sunday friends. Here’s to the start of a new week! #sweetandstrong
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#steakandpotatoes #steakdinner #loadedbamedpotato #delmonicosteak #broccolini #eatwell #eatrealfood #fitfoodie #eatyourveggies #macros #protein #sundaydinner #healthymealplan #healthymeideas #whatsfordinner #whatiate

Veggie meatballs made from lentils, veggies, eggs,

Veggie meatballs made from lentils, veggies, eggs, cheese, spices, walnuts and breadcrumbs. 🍝 These were so good for a #meatlessmeal and I’m sure could be made vegan by replacing egg and leaving out the cheese. I paired it with some orzo, roasted asparagus, and a basil pesto sauce. Veggie ball recipe is from the @meatballers cookbook. #sweetandstrong
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#vegetariandinner #meatlessdinner #meatlessdinneridea #veggieballs #eatyourveggies #eatreslfood #fitfoodie #postworkoutmeal #iamwellandgood #healthyeating #healthylifestyle #healthymealplan #healthymealideas #whatiate #whatiatetoday #eatwell

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I am not a registered dietician or a personal trainer. Please speak to a medical professional before making any drastic changes to your daily routine.

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