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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.

Carrot and Zucchini Fritters

CARROT AND ZUCCHINI FRITTERS

Ingredients:
9 whole Eggs or 18 egg whites (for reduced fat)
4 1/2 cup Zucchini, grated – approx 1 large
1 1/2 cup Carrots, grated – approx 1 medium
3 Tbsp Coconut Flour
3 tsp Salt, More or less to taste
1 1/2 tsp Black Pepper, more or less to taste + extra for serving
6 Tbsp Coconut Cream, Optional for serving
3 Tbsp Chili Flakes (adjust per desire for spicy)
6 Tbsp Cilantro (Optional for serving)
1 1/2 tsp Lime Juice, Freshly squeeze, approx 1/4 a small lime.

Directions:
Place eggs into a medium size bowl and lightly whisk.
Add coconut flour, salt and pepper whisk again to combine.
Add your zucchini and carrot to your egg mix and stir to combine
Cook your fritters (~3Tbsp) in a medium size skillet or fry pan over medium heat with a little coconut oil (or cooking fat of choice)
Allow your fritters to cook for 1-2 minutes, until the edges are set and dry, then flip and cook for another minute.
Transfer to a wire rack while your repeat this process with remaining batter
Serve with desired toppings: Greek Yogurt, cilantro, sliced peppers.

Kale Salad, APT

Spiral Carrot Ginger Sesame Kale Salad

Ingredients:
2 large carrots- NOODLED or thin sliced
6-8 cups of finely chopped curly kale
1 1/3 cups cooked edamame
1 avocado, peeled, pitted and sliced
1Tablespoon sesame seeds, to garnish

For the Ginger Sesame Sauce:
1 teaspoon tahini
1/4 cup extra-virgin olive oil
1/4 cup unsweetened rice vinegar
Juice from 1 orange
1 tablespoons coconut aminos
2 garlic cloves, minced
2 tablespoons peeled and minced ginger
1 teaspoon toasted sesame oil
Kosher salt

Original recipe by “Inspiralized”- adjusted by us to fit into a balanced nutrition
plan

eating lean

9 New Rules of Lean Eating

You’d like your eating plan to work for you – to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating…it just means eating smart.

Read on for the NEW rules of lean eating that will make fat loss second nature. And don’t worry, lean eating can still be very delicious. In fact, you’ll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats.

1. Eat the RIGHT Type of Carbs

There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fatten you up. The success of your eating plan rests squarely on which of these carbs you regularly include in your diet.

  1. Green Vegetables
  2. Non-Green Vegetables
  3. Fruit
  4. Whole Grains and Starches
  5. Refined Grains
  6. Foods with Added Sugar

The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from…in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion include a limited amount of whole grains and starches.

2. Track What You Eat

The only way to improve upon your diet is to actually know what you’re currently eating. Keep a food journal, or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low-quality calories are coming from (high sugar, empty calories).

Your first step will be to eliminate these fattening calories and to start replacing empty calories with nutrient-filled whole foods.

3. Space Meals Apart

Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there’s more harm than good to eating more frequently than every 4 hours.

Stick with 3 meals each day, and fill in a protein-based snack if your meals are going to be more than 4 hours apart.

4. Never Restrict Calories to the Extreme

There’s a certain allure in the idea of temporarily restricting calories to the extreme. The idea that one can drop a down a size or two in just as many weeks is quite tempting. I hate to be the one to burst your overambitious bubble, but extreme calorie restriction NEVER WORKS. It’s terrible for your body and it is not something that is sustainable (namely because you’d starve to death) so the pendulum inevitably swings in the other direction, resulting in binges.

The key to being lean for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever.

5. Eat Veggies First

This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies and salad, before moving on to the main dish. This simple strategy helps to fill you up with lower calorie foods first, before moving on to the higher calorie items.

By making this a habit you’ll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way.

6. Include Protein at Every Meal

Each of your meals should be built around a healthy serving of protein. This protein could be meat (chicken breast, fish fillet, roasted turkey, braised beef etc) eggs, or protein powder.

Having protein as the focal point of your meal is important for two reasons: 1) You’re fueling up in a way that builds muscles rather than stores fat and 2) By default, you’re avoiding high calorie main dishes, which are what really cause most weight gain.

7. Ban Liquid Calories

Liquid calories have no place in a lean eating plan. No place at all. Anytime that you are drinking calories, it’s safe to assume that you’re adding inches to your waistline. Put down the beer, just say no to the blended coffee drink, and forget about fully loaded soda pop.

Filtered water and unsweetened tea are both wonderful alternatives to calorie-laden beverages.

8. Avoid Prepackaged Foods

Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous fattening ingredients such as refined sugar, sodium, grains, fillers and other artificial ingredients.

If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into pounds lost.

9. Swim Upstream

As a society we are overweight. We are riddled with obesity related ailments. We are uncomfortable in our own skin. We are craving weight loss.

So…it’s safe to say that whatever you see the masses around you do, when it comes to food and exercise, you should aim to do the opposite.

  • See a line wrapped around that fast food joint’s drive-thru? Do not enter. Instead, eat a simple meal made with vegetables and lean protein.
  • See all 5 people ahead of you in line at the coffee shop order a sweet drink? Do not follow suit. Instead, order an unsweetened drink.
  • See the movie theatre parking lot packed to the brim, and the gym parking lot empty? Skip the movie and hit the gym.

Swim upstream, be different than the masses by living in a desirable, healthy, lean body.

Call or email me today to get started on a fat loss program that really works.

Roasted veggies

Roasted Winter Veggies

Great side dish for your winter festivities. Bring it to your next holiday party or make a large batch for meal prep for the week. Either way, great way to get in seasonal vegetables!

Roasted Winter Veggies
(serves 8-10)

Ingredients:
2 medium red beets, scrubbed
2 medium yellow beets, scrubbed
2 lb. baby Yukon gold, fingerling, or tricolor potatoes, scrubbed and halved if large
2 large yellow onions, cut into 1″ wedges
1⁄2 cup olive oil
Kosher salt and freshly ground black pepper, to taste
1 lb. Brussels sprouts, trimmed and halved
2 large parsnips, peeled and cut into 1” pieces
1 tbsp. finely chopped rosemary
1 tbsp. finely chopped thyme

Instructions:
Heat oven to 400°. Wrap red and yellow beets separately in aluminum foil and place in a 9″ × 13″ baking dish; bake until tender, about 1 hour. Let beets cool slightly, then unwrap, peel, and cut into 1” pieces. Transfer to a large bowl and cover with plastic wrap; keep warm.

Toss potatoes and onions with half the oil, salt, and pepper on a baking sheet. On another baking sheet, toss remaining oil, Brussels sprouts, parsnips, salt, and pepper. Bake until vegetables are golden and tender, 45 minutes to 1 hour; transfer to bowl with beets. Stir in rosemary, thyme, salt, and pepper.

 

Recipe from: https://www.saveur.com/ar…/recipes/roasted-winter-vegetables

At APT we ask our clients to trust us that we will create a fitness program suited to their level that will help them reach their goals. If you’ve never worked out, or if you’ve always worked out, we take seriously our role in your health.

Check out our Mystic and Niantic facilities and sign up for our 15-day Jump Start program to get you going: https://advantagepersonaltraining.leadpages.co/15-day-jumpstart/

 

 

Hummus recipe

Festive Hummus Recipe

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.

Here’s what you need:

(makes 12 servings)

  • 1 (15 oz) can garbanzo beans
  • 1 Tablespoons tahini
  • 1 Tablespoon olive oil
  • 1 Tablespoon lemon juice
  • 1 Tablespoon water
  • 2 garlic cloves, mashed
  • 1/4 teaspoon salt
  • 2 teaspoons soy sauce
  • 4 sun-dried tomatoes
  • 1/4 cup basil leaves
  1. Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

 

At APT we ask our clients to trust us that we will create a fitness program suited to their level that will help them reach their goals. If you’ve never worked out, or if you’ve always worked out, we take seriously our role in your health.

Check out our Mystic and Niantic facilities and sign up for our 15-day Jump Start program to get you going: https://advantagepersonaltraining.leadpages.co/15-day-jumpstart/

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