How to Curb your Sweet Tooth:
Sugar, so delicious yet so addicting. Consuming too much sugar can lead to obesity, diabetes, aging and immune suppression, just name a few. Unfortunately, sugar is in almost everything! It’s very important these days to be aware of your sugar consumption, especially those of you who have a major sweet tooth, like myself! Even though it may be unrealistic to avoid sugar all together (although that would be best) you can at least focus on consuming LESS. Check out this article to learn helpful ways to curb that sweet tooth, so you can live a long and healthy life!
https://universityhealthnews.com/daily/nutrition/8-ways-curb-sweet-tooth/
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The Pros and Cons of a Juice Cleanse:
It’s that time of year everyone wants to start fresh, let go of any bad habits and create new healthy ones. Majority of resolutions have to do with health and fitness; lose weight, eat healthier, work out more etc. Although these are all important things to focus on, society today wants to see results right away and to get these results quickly, many will turn to cleanses. Cleanses are a great way to get into the mode of eating healthier and is a great way to get in your fruits and veggies (especially if they haven’t been a consistent part of your diet), however it’s important to not make the cleanse all about weight loss. It is just a quick fix and will not help you maintain that weight loss. If you are interested in doing a cleanse, then check out this article first to read about all the pros and cons of a juice cleanse, so you can go in prepared and with the knowledge that you are truly doing something good for your body and your mind!
https://elementalwellnesscoaching.wordpress.com/2013/07/20/the-pros-and-cons-of-a-juice-cleanse/
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Healthy Holiday Cookies!
With the holiday season in full swing, that means there is temptation everywhere! From candy canes to fudge to egg nog to holiday cookies, it can be hard to stay away from those rich and irresistible treats. No need to worry though because I have found some guilt-free, healthy, holiday cookies that will still satisfy your sweet tooth!
Snickerdoodle Cookies:*
Serving: about 20 cookies
6 Tbsp coconut sugar
1/3 cup brown sugar
1/4 cup coconut oil
1/2 tsp vanilla extract
1/4 cup egg whites
2 cups almond meal or flour
1/2 tsp baking powder
1/4 tsp ground cinnamon
1/8 tsp salt
coconut oil spray
~Preheat oven to 350 degrees.
~Combine coconut sugar, brown sugar and coconut oil in a bowl. Stir in vanilla and egg whites.
~In another bowl, combine almond flour, baking powder, cinnamon and salt. Stir to combine.
~Add this mixture to the coconut oil mixture.
~Shape dough in 1 Tbsp balls. Place on cookie sheet sprayed with coconut oil and then flatten each cookie with a fork. Optional: sprinkle cinnamon on top of cookies.
~Bake 8-10 minutes.
Enjoy!
Pumpkin Spice Cookies:*
Serving: About 12 cookies
1/2 cup almond meal
1/2 cup vanilla protein powder**
1 tsp baking powder
1/2 tsp pumpkin spice
1/4 tsp salt
1/2 cup pumpkin puree
1/4 cup maple syrup
1 egg
1/4 cup almond milk
1 Tbsp coconut oil
1/2 tsp vanilla extract
coconut oil spray
Cinnamon topping:
1 Tbsp cinnamon
1 Tbsp coconut sugar
~Preheat oven to 350 degrees.
~Mix all dry ingredients together.
~Add in wet ingredients and stir until fully combined.
~Spray cookie sheet with coconut oil.
~Bake 12-15 minutes or until a toothpick comes out clean.
~Let cool 5 minutes
~Stir together cinnamon and coconut sugar and roll baked cookies into the mixture.
Enjoy!
* Recipes from toneitup.com
** I use Tone It Up protein powder, which can be found at Target.
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Benefits of Pumpkin:
It’s that time of year for pumpkin everything, from pumpkin spice lattes, to pumpkin seeds to pumpkin pie! So good thing this winter squash is so popular because it does have so many great health benefits, such as boosting immunity, aiding in weight loss, lowering cancer risk and so much more! Check out this article to see why you should take advantage of pumpkin season!
https://www.healthline.com/nutrition/pumpkin
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What you should eat BEFORE & AFTER a workout:
What you consume before and after a workout is crucial, especially if you want to get the most benefits you can. It’s important to eat before so you can provide your body with enough nutrients to keep your energy levels up, thus allowing you to burn lots of calories and it’s important to eat after if you want to build up and repair the muscles you just worked so hard for.
Check out this article showing you what healthy meals and snacks you can have before and after your sweat sesh that will leave you feeling good and seeing results!
https://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout
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Protein Pancakes
Today I’m sharing with you a favorite healthy and guilt-free breakfast by my favorite fitness gurus from Tone It Up.
Serves 1
INGREDIENTS:
~ 1 scoop of vanilla Tone It Up Protein (can be found at Target)
~1/2 banana, mashed
~1/4 cup of egg whites (or 1 Tbsp. ground flax mixed with 3 Tbsp. warm water for vegan version)
~1/2 Tbs almond milk
~1 tsp cinnamon
DIRECTIONS:
STEP 1: Mash banana with almond milk before stirring in remaining ingredients. If you’re using a flax egg instead of egg whites, allow the ground flax seeds and water to sit for 1-2 minutes before you add it into the mixture.
STEP 2: Spray pan with cooking spray and heat over medium-low before pouring in batter. Flip when ready 😉 The key to the perfect protein pancake is to cook them slow and low!
*Can add in fruit or toppings of your choice. I like to add blueberries to the batter and then top with unsweetened coconut flakes and pure maple syrup.
For nutritional facts click here:
https://www.toneitup.com/recipe/perfect-fit-pancakes/
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Breakfast truly is the most important meal of the day. It provides energy, increases your metabolism, helps with weight loss and sharpens your focus and thats just to name a few! Unfortunately, breakfast is often skipped because getting those few extra minutes of sleep tends to be more important than taking the time to make and eat a proper meal in the A.M. No need to worry anymore though, this overnight oat recipe will give you a nutritious and filling meal without taking away from your sleep! Prepare at night and then just grab and go in the morning!
Overnight Oats
(makes 1 serving)
1/3 cup of Oats
1 cup of Blueberry Lavender Almond Milk (can be found at Trader Joes)
2 TBS of Chia Seeds
Optional: a handful of sliced almonds and/or blueberries (fresh or frozen)
Mix altogether in a mason jar and refrigerate overnight.
Enjoy cold or warmed up for a quick and easy on the go breakfast!
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Protein, Protein, Protein!
Most people probably think of protein as something that body builders consume to get big, strong muscles. Although protein does build muscles, it is an important macronutrient that will also help you to lose weight, stabilize blood sugar levels, boost energy, improve concentration and help absorb important nutrients. It is recommended for an average adult to get 46-56 grams of protein per day and it doesn’t always have to be consumed through a protein shake. Here are the 10 highest, natural protein sources:
- Lean Chicken Breast: 54.5g of protein in 6oz breast
- Lean Pork Chops: 52g in 6oz chop
- Tuna: 50g in 6oz fillet
- Beef: 48g in 6oz steak
- Tofu: 43g per cup
- Lentils: 17g per cup
- Low-Fat Yogurt: 14g per cup
- Grated Parmesan: 10g per 1oz
- Seeds: 8.5g per 1oz
- Eggs: 6g per 1 large egg
*Info provided by MyFoodData: https://www.myfooddata.com/articles/foods-highest-in-protein.php
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10 Easy, Healthy Food Swaps
- Instead of Regular Milk, try Almond or Cashew Milk: milk is high in the unhealthy saturated fats, while almond or cashew milk is heart healthy, can lower cholesterol, is lactose free and low in sugar.
- Instead of Regular Flour, try Almond Flour: Almond flour is gluten free and contains less carbs.
- Instead of Yogurt, try Greek Yogurt: Greek yogurt has more protein, less carbs and less sodium than regular yogurt.
- Instead of Fruit Juice, try whole, fresh fruit: Whole fruit has more fiber and less sugar.
- Instead of Soda, try Sparkling Water: Soda is high in sugar, sodium and caffeine causing dehydration. Sparkling water will hydrate the body while still giving you the carbonation, just without all the sugar.
- Instead of Rice, try Quinoa: Quinoa is gluten free, high in fiber, protein and minerals.
- Instead of Coffee, try Green Tea: Unless you like black coffee, coffee drinks can be filled with fats and sugars. Green tea on the other hand provides antioxidants (which is great for aging), can lower cholesterol, blood sugar and blood pressure all without that extra sugar and fat from the coffee creamers.
- Instead of White Pasta, try Lentil Pasta: Lentils are gluten free and provides more protein and fiber.
- Instead of White Bread, try Whole Wheat Bread: Wheat bread is more nutrient dense, has more fiber, provides more protein and has less calories and carbs than white bread.
- Instead of Milk Chocolate, try Dark Chocolate: Dark chocolate has less added sugars and fats. It is also a great source of flavonoids (an antioxidant) which is great for heart health and can lower blood pressure.
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Summer Smoothies
Now that summer is here, I’ve got some yummy and healthy smoothies to get you through these sizzling hot months. Smoothies are a great way to quickly and easily get in your fruits, veggies, protein and fiber! Enjoy as a quick breakfast, a filling afternoon snack or a refreshing post workout treat!
*I use Tone It Up protein powder, which can be found at Target.
~Berry Coconutty
½ cup Unsweetened Original or Vanilla Almond milk
½ cup Coconut Milk
1 scoop vanilla protein
½ cup frozen blueberries
½ frozen banana
½ cup spinach
½ tbsp chia seeds
1 tbsp unsweetened coconut flakes
Blend all together
~Mangolicious
½ cup Unsweetened Original or Vanilla Almond milk
½ cup Coconut milk
1 scoop vanilla protein
½ cup frozen mangos
½ frozen banana
½ cup spinach
½ tbsp chia seeds
*optional: sprinkle in unsweetened coconut flakes
Blend all together
~Very Berry
1 cup Unsweetened Original or Vanilla Almond milk
1 scoop peanut butter protein
*if you don’t have that, use vanilla protein and add 1 tbsp of peanut butter.
½ cup of frozen blueberries
½ frozen banana
½ cup spinach
1 tbsp chia seeds
Blend all together
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Cinnamon Protein Muffins
(Makes about 9 muffins)
~Preheat oven to 350 degrees F
~In a bowl:
Mash together ½ banana with ½ TBS unsweetened almond milk
~Then add in
1 egg
1 tsp vanilla extract
½ cup coconut sugar
mix all together
~In a separate bowl mix together:
1 cup almond flour
½ cup vanilla protein powder (about 3 scoops) *I use Tone It Up Protein, which can be found at Target)
1 tsp baking powder
1 tsp cinnamon
~Slowly mix in the dry ingredients with the wet ingredients. *Optional: can add in ¼ cup of crushed walnuts or for the chocolate lovers, add in semi sweet or dark chocolate chips.
~Grease a muffin pan with coconut oil spray and pour in batter (it will be a little thick) and sprinkle some more cinnamon on the top.
~Bake about 12-15 minutes or until a toothpick comes out clean.
~This is great for an on-the-go breakfast, a mid day snack or an evening treat!
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Super Food Coffee
Start your morning off guilt free with this nutrient dense cup of coffee! This superfood mix is full of antioxidants and minerals that will do wonders for your skin, hair and nails, as well as help with joint health, metabolism, digestion and balancing blood sugar levels.
12 tsp Raw Cacao
6 tsp Tumeric Powder
6 tsp Ginger Root Powder
24 tsp Collagen
6 tsp Cinnamon
24 tsp Maca Powder
1-2 tsp Pepper
Coconut sugar to taste
Nutmeg (optional)
**This fills a 14 oz mason jar. Depending on your coffee addiction, it should last a few months.
~Add in 1 tsp of this mix and 1 tsp of coconut oil to your organic cup of coffee.
~Blend in a blender for about 10 seconds.
~Add in your creamer and/or milk (I prefer Silk almond creamer and unsweetened vanilla almond milk) and enjoy!
