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peanut butter protein bars

Peanut Butter & Chocolate Protein Dessert Bars

Here’s a dessert bar that you can feel good about indulging in.

  • It’s not loaded with sugar, and yet it tastes sweet.
  • It has a healthy serving of protein, and yet it’s creamy and decadent.
  • It has delicious chocolate and protein flavors, and yet contains zero refined sugar.

These Peanut Butter Chocolate Protein Dessert Bars are the perfect dessert to make and share this holiday season. Make tons! These disappear very quickly…

Courtesy of RealHealthyRecipes.com

What you need
Serves 25

  • ½ cup unsalted shelled sunflower seeds
  • ½ cup raw, unsalted pepitas
  • 1 cup Pitted Dates
  • 1 (16oz) jar of natural peanut butter
  • 1 cup vanilla protein powder
  • 1 (9oz) bag Lily’s stevia-sweetened chocolate chip
  • 1 teaspoon coconut oil
  • 1 tablespoon flake sea salt (optional topping)

Instructions
1. Line a 9×11 casserole pan with parchment paper.
2. Place the seeds in a food processor and pulse until fine. Remove and set aside.
3. Place the dates in the food processor and pulse until creamy.
4. Add the seed powder, peanut butter, and protein powder to the food processor and blend until smooth and fully incorporated. Press the dough into the bottom of the prepared pan.
5. In a double boiler, melt the chocolate and coconut oil. Pour over the bars and place them in the fridge for 15 minutes to chill. Sprinkle with some flaked sea salt. Cut into bars and enjoy!

Nutrition
One bar equals 198 calories, 14g fat, 86mg sodium, 6g carbohydrate, 6g fiber, 6g sugar and 10g protein.

Healthy dinner plate

Are You Sure Your Dinner Is Healthy?

This is your year to finally lose the weight and get fit…and it all starts with dinner.

You may be exercising hard, getting plenty of sleep and staying diligent in your hydration, but if you’re eating the wrong food for dinner then sadly you will never reach your goals.

Most dinners are too high in calories to allow you to steadily lose weight and progress towards your ideal body. This goes for restaurant dinners as well as homecooked meals.

However, the good news is that it is possible to enjoy wholesome, fitness dinners that support your fat loss results whether out-to-eat or cooking at home.

I want to make this as simple as possible for you so that you’ll actually use it to transform the way that you select your nightly meal. Rather than worrying about calories and measurements simply ask these 3 questions before you sit down to eat your next meal and visualize a clock…

Fat Burning Question #1: Is there Lean Protein?
Your meal should start with a lean source of high-quality protein that’s cooked in a healthy way. Choose a protein that has been grilled, baked, broiled or steamed. Fish, chicken, turkey, egg, lean red meat and beans all make great choices.

Picture your plate as a clock and fill it from 12 o’clock to 4 o’clock with your choice of protein. This is roughly 1/3 of your plate.

Fat Burning Question #2: Is it mostly Fibrous Veggies/Greens?
Next, come fibrous veggies and greens. Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrients in a low-calorie package. Salads and seasonal vegetables make perfect choices for your fat-burning meal. Just be sure to watch out for heavy dressings or fattening cooking methods that may add additional calories to the dish.

On your plate fill between 4 o’clock and 10 o’clock with these fibrous veggies and greens. This is roughly half of your plate.

Fat Burning Question #3: Is the Starch in Moderation?
Are you gaining weight or not able to lose weight? Chances are your meals are filled with too many starches, including potatoes, pasta, rice, grains and bread products. To make these starches more fattening, they are often cooked with added fats that increase the calorie count. For your starch stick with wholesome, complex carbs like sweet potatoes, brown rice, sprouted grains and legumes.

On your plate fill between 10 o’clock and 12 o’clock with these wholesome starches. This is the smallest portion on your plate for a reason, as these starchy carbs are calorie-dense and just a little goes a long way. Fight the urge to push the line by allowing yourself to eat more starches than you need.

I hope that these 3 simple questions make it easier for you to choose your next fat-burning meal by cutting through some of the confusion. While there are certainly more specific, measured meal plans that lead to body transformation success, this guide is meant to keep you on track when you aren’t sure what you should be eating.

For the most effective results, pair your clean eating with a challenging exercise routine. That’s my specialty!

Call or email today and I’ll get you started on an exercise program that will transform your body once and for all.

looking at fitness tracker

Getting Back On Track

So you took a break from your fitness routine. You ate, you drank, you relaxed, and ate some more.

Well, now it’s time to face the music.

As you look in the mirror after a period of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here’s how to get you back on the fitness fast track.

1) Find Your Focus
It happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back now so the bad eating stops now.

If you’re serious about your fitness goals, then the past few weeks were the exception and not the rule. Don’t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused.

2) Get Hydrated
While vacation can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

3) Cleanse Your System
For your first few days getting back on track, I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables, and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

4) Get Some Rest
As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.

5) Jump Back Into Your Exercise Routine
It’s time to sweat out all those indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your summer but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

mixed green salad

Eat Your Greens

Getting a daily serving of greens (such as spinach, kale, or broccoli) is a simple way to brighten your complexion and fight aging. These dark greens are packed with carotenoids that contribute to healthy, perky skin. As a bonus, a daily dose of fiber-rich greens will promote fat loss – especially when you eat these greens instead of a calorie-dense side, such as rice or potatoes.

Healthy breakfast and fruit

13 Tips for a Healthy Body

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 13 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies, and juice are all poor choices when it comes to starting your day off right.

Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.
If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It.
If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Cut Out Gluten.
Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.
Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12) Forget Artificial Sweeteners.
Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

Birthday Cake Smoothie

Birthday Cake Smoothie

1 cup of frozen organic banana
¼-½ cup vanilla almond milk adjust amount depending on desired thickness
2 scoops of vanilla protein
1 teaspoon vanilla extract
1 few drops of almond extract
1 teaspoon of maple syrup
1 tablespoon sprinkles optional- but always fun

Breakfast Carrot Cake Muffins

Breakfast Carrot Cake Muffins

Ingredients:
2 cup almond flour
2 teaspoons baking soda
1/2 teaspoon salt
1 tablespoon ground cinnamon
1/2 cup unsweetened shredded coconut
3 large eggs
3 mashed bananas
1/2 cup unsalted butter (cubed and softened)
1 tablespoons raw honey
1 teaspoon apple cider vinegar
1 cup pitted, chopped soaked dates
2 medium carrots, shredded (2 cups)
1/2 cup chopped walnuts

Directions:
1. Preheat oven to 325 degree.
2. Lightly oil a 12-cup muffin pan.
3. Mix all wet ingredients together in a bowl.
4. Mix all dry ingredients together in a bowl.
5. Fold wet & dry ingredients together.
6. Bake for 40 minutes
7. Let cool for 5 minutes

Original Recipe from My Square Plate

Oatmeal Raisin Cookie No-Bake Energy Bites

Oatmeal Raisin Cookie No-Bake Energy Bites

Ingredients:
¾ cup dry oats (suggestion: quick oats)
½ cup almond butter
⅛ cup honey
½ cup raisins
¼ cup chopped walnuts
¼ cup shredded coconut
½ teaspoon (or more) ground cinnamon
½ teaspoon vanilla extract
1 scoop protein (whey or plant)
2 fl.ounces almond milk
2 pinches of salt

Instructions:
In a medium bowl add all of the ingredients listed above, sitr and combine well. The mixture should be a bit sticky.
Refrigerate for at least 30 minutes.
Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Roll into a ball.
Store the balls covered in the fridge (for up to 1 week) or freeze.

How To Make Infused Water

Infused Water

Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.

Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.

Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.

Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.

Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.

Shakshouka

SHAKSHOUKA

Ingredients:
4 pieces Bacon, diced
2 1/2 Tbsp Extra Virgin Olive Oil
4 whole Eggs
1 whole Red Bell Pepper, medium, sliced into thin strips
1/2 whole Red Onion, chopped
1 whole Garlic, minced
15 oz Diced Tomatoes
1/8 tsp Chili Powder
(optional: 2 teaspoons Moroccan spice mix)
1 Tbsp Parsley, roughly chopped
1/2 tsp Sea Salt
1 pinch Black Pepper

Directions:
– Add 1/2 tablespoon olive oil to a fry pan on medium high heat, add bacon and cook until browned and crispy.
– Set aside on a plate covered with paper towel to drain the fat.
– Heat another fry pan (large) on medium heat and add the remaining 2 tablespoons of olive oil to saute the onion, garlic
– Add the bacon, tomatoes, Moroccan spices and chilli flakes, stir and cover with a lid and cook on low heat for 15 minutes, stirring occasionally.
– Make four wells in the mixture with a spoon and crack an egg into each well and sprinkle with salt and pepper.
– Cover again and cook on low heat until the egg whites are cooked, but the egg yolks are gooey.
– Sprinkle on Fresh Parsley
– Serve with Rice, Quinoa, or Leafy Greens.