The Work-Workout Balance

Work hard and the results will come, right?  Kind of.  If your goal is to get in shape, then yes, you will have to work hard in the gym (or wherever you fit in your fitness).  But you will also have to manage your diet and make sure your sleep schedule is on fleek.  Likewise, there is more to it when it comes to your making “gains” in your career. It takes long hours, evening social events, and sometimes lengthy travel in order to make progress and move upward.  So what happens when those requirements interfere with your gym time and your promise to replace beers with banana-spinach protein shakes?  The following solutions will ensure you overcome those pesky barriers to success. 

The Problem:  Happy Hour

The Solution

It’s been a long day filled with phone calls, emails and meetings. You’ve made some final decisions regarding a big project while texts from your indecisive friends pop up on your phone.  Pizza or burgers?  Outdoor beer garden or indoor with flat screens to watch the game?  The only decision you want to make is what time to leave the office.  One of the problems with happy hour, is it rarely lasts an hour.  It might turn into dinner following your after-work drink, which then turns into “one more” after finishing the entire burger and fries you ordered because your alcohol-influenced self read it on the menu as “protein.”

-Avoid showing up to happy hour on an empty stomach.  Drinking on an empty stomach will increase the impact of the alcohol, and decrease your ability to resist that plate of nachos.

-Have a snack beforehand.

-It’s also a good idea to be the last one to have the first drink.  The later you begin your happy hour, the less alcohol you will likely consume throughout the evening.

The Problem: Burning the Midnight Oil

The Solution

Maybe you're up with the birds to catch that rush of endorphins that you chase at the gym. Maybe you're up late every night, replying to every email and reviewing every power point slide of your presentation. If you can relate to either of these, or (worse) both, there's a chance you're not getting the recommended 7-8 hours of sleep each night. If you'd rather burn fat than "midnight oil," prioritizing your sleep is a must. The quantity and quality of rest you get has a direct impact on your mood, energy levels and the hormones that support muscle growth and control your appetite. Having trouble calling it quits?

-Unplug at the same time every night to develop consistent sleep habits.

-Retire from the phone, computer and TV so you can recharge your body along with those devices.

-Consider using an eye mask to reduce the impact of light in your room.  Even a subtle amount can affect your melatonin levels, a hormone which plays a role in weight control and immune health.

The Problem:  The Vending Machine and Food Delivery Services

The Solution

Remember when hunger struck and you instinctively ran to the vending machine to grab a snack? With countless food delivery services, you might find yourself grabbing your phone just as quickly as those Gardetto’s.  Overcome endless, convenient food options and a bottomless burrito bowl by filling up with these tips.

-Schedule healthy food. The convenience of many smartphone apps makes order food fast, easy and efficient.  Use this to your advantage! Know which restaurants or meal delivery services offer nutrient dense options.  Many of them offer customized options such as gluten-free, nut-free, Paleo and vegetarian.

-If you’re eating out, don’t be afraid to create your own “meal” of side dishes.  A few of these “micro-meals” can add up to create a well rounded lunch.  Aim to include a protein, carb and veggie.  An example might be a baked potato, loaded with steamed broccoli and cottage cheese.

-Go with the tried and true "old school" method of packing your own.  And keep snacks at your desk! 

The Problem:  When (and where?) to Workout

The Solution

There's an increasing number of hotels and workplaces that provide gyms and wellness programs. Whether you're on the road or at work, there are countless opportunities to workout regardless of what your HR department might offer. Many companies provide free access to onsite gyms, or discounted memberships to one in your community. Onsite fitness centers, or those at a hotel, may not be "all inclusive" but the most important part isn't the amount of equipment or how new it is, but what you do with it.  Regardless of where you are or what equipment you have access to, keep the following in mind.

-Implement activities throughout your workday.  Think planks, wall sits, and stair climbs!  Never underestimate the significance of staying active.  Before roll your eyes and think “I’ll pass on burning the 10 calories,” take into account the energy-impact, how it will contribute to a quick mood boost.  It might also be exactly what you need to prevent a trip to your co-worker’s candy jar.

-Keep a pair of gym shoes and workout clothes in your office. While you might not have access to a shower, you never know when you might be able to get outside for a quick walk or outdoor circuit.  Check out The Bare Basics Workout for an equipment free routine you can do anywhere.  

These tips, along with commitment and an open mind, will help you achieve progress and bring you closer to your fitness goals despite work-related obstacles. What are your favorite ways to stay active and maintain a healthy lifestyle when balancing responsibilities at work? 

This post was originally featured here: http://etbfit.com/blogs/news/128180739-the-workout-work-balance

3 Components of Fitness Success

As we continually strive to increase our strength, lose fat and improve our physique, we work hard to develop healthy habits we can maintain.  Going to the gym and avoiding the drive-thru can help us achieve our fitness goals.  However, it takes more than eating better and exercising to see results.  Take the following three components into consideration and be mindful of each.

1.  Nutrition.  Let's focus on "having"  diet, rather than "being on" on diet.  Your diet should be nutrient dense and in alignment with your goals and lifestyle.  When it comes to weight loss and bodybuilding, I prioritize protein.  Protein (chicken, egg, Greek yogurt, cottage cheese, whey powders) helps build and sustain muscle.  The more muscle you have, the more efficient your body is at burning fat.  From there, I focus on complex carbs (sweet potatoes, oatmeal, grains, vegetables).  Keep processed foods and sugar to a minimum.  They spike your insulin levels which can leave you feeling hungry shortly after you eat.  Consistently high insulin levels have also been tied to obesity and other diseases.  Healthy fats are also integral to a balanced diet.  By including fats (peanuts, coconut oil, nut butter, olive oil) in your diet, you will also ensure satiety.  Click here for a full list of the Fuel Your Fitness grocery list.

2.  Activity.  When it comes to training, I like to encourage "peaks and valleys."  You might not do a kick-a$$ interval routine 7 days a week, but some HIIT mixed with strength training, stretching, jogging and bodyweight strength work provides the variety your body, and mind, needs.  Cardio is important for losing fat and improving for maintaining muscle mass and burning fat 24/7.  The more muscle you have the more efficient your body is at burning calories throughout the day.  Also, remember to stretch!

3.  Rest.  If working out is good for me, I might as well do more of it, right?  Well, yes and no.  If you go from 2 weekly workouts to 5, great!  If you go from 2 weekly workouts to 7, not so great!  While it depends on the type of training you are doing, it is not advisable to log endless hours at the gym day after day.  Our bodies adapt physically to the pressure we place on them.  However, if your stress level (physical and emotional) is high and the hours you sleep are low, this could delay (or inhibit) your progress.

Be patient.  Your fitness program should be attainable and sustainable. All good things take time.  For information about the Fuel Your Fitness Method, click here.

Fuel Your Fitness Grocery List

Maintaining a healthy diet does not have to be stressful and time consuming.  Equipped with the right resources, it IS possible to plan meals for the week, shop efficiently and prepare food that is full of nutrients and flavor!

I have created the following list based on personal experience and resources that I have come to trust over the years. I am a certified personal trainer and certified fitness instructor with over 15 years of experience in the industry.  Please be advised that it is best to consult your doctor or a registered dietitian if you have specific dietary needs.  The following tips offer advice to ease the stress of shopping.

• Emphasize moderation and prioritize foods that are minimally processed. 
• Eat for energy! Provide your body with the right kind of fuel and you'll feel less tired and more energetic.
• Avoid labeling food as "good" or "bad." 
• Be aware of excess sugar and the impact it has on your health.  Here is a great article by Kristin Kirkpatrick of Huffington Post, 10 Things You Don't Know About Sugar.
• Also be aware of prices and the impact they have on your wallet! 
• If you're looking to improve your financial fitness, I suggest downloading apps to your favorite grocery stores.  Typically they feature sale prices, coupons and more.  My favorite is the Target Cartwheel app.  From time to time I use the Kroger and Winn Dixie apps.

Carbohydrates

Quinoa

Brown Rice

Sweet Potato

Whole Wheat Pasta

Oatmeal (The flavored varieties have a lot of added sugar, stick with unflavored and add fruit, protein powder, nut butters and more)

Low Carb Tortillas
Ezekiel Bread or Whole Wheat Bread
Fresh, Frozen or Canned in Light Syrup Fruit (prioritize fresh, then frozen, then canned)
Fresh, Frozen or No Salt Added Canned Vegetables


Fats
Coconut Oil
Olive Oil
Avocado
Nut Butters (Natural, avoid reduced fat because they contain a lot of added sugar)
Fish Oil


Proteins
Nonfat, Plain Greek Yogurt
Lowfat Cottage Cheese
Tofu
White Meat Chicken or Turkey (remove skin)
Beef: Round, Sirloin, Chuck Arm, Loin, and Extra-Lean Ground
Pork: Leg, Shoulder, Tenderloin
Protein Powders (There are a lot of great options at Vitamin Shoppe. Shipping is FREE when you spend $25 or more.)
Eggs
Beans
Legumes
Lentils
Fish and Shellfish (Not battered)

Misc.
Mustard
Hot Sauce

Salsa

Herbs & Spices

Flavored Vinegars

Tea

Coffee

Be proud of yourself for taking the time to plan your meals and shop wisely.  Nutrition is just one component of a healthy lifestyle.  Make sure include restoration and activity as well.  For more information about my online programs and Fuel Your Fitness Method, click here. What are YOUR favorite healthy shopping tips? Have I left any off the list? Comment below and share on social media with #FYFmethod!

Maximizing Post Workout Nutrition

Most of us go to the gym, take a fitness class, or head outdoors for a run with a specific goal in mind.  We want to increase our strength, decrease body fat and improve our well being without spending our lives at the gym and our nights preparing meals for hours on end.  Over time, we learn that various formats and intensity levels of our program bring the results. Yet, perhaps you are still feeling sluggish.  The pace of your run has slowed. Your strength workouts are intense, but you are not seeing the muscle development you would like.  While you make healthy choices when eating, you may be overlooking the importance of post workout nutrition.

Why is fueling after a workout so important?

What you eat after a workout can optimize the recovery process.  Proper post workout fuel will replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown, and increase muscle protein synthesis. It can also help reduce cravings and fatigue.  It is important to remember that just because you ran 3 miles or completed a spin class, you do not have an all access pass to the fridge or restaurant menu.  In general, people tend to overestimate the amount of calories they have burned and underestimate how many they consume on a daily basis.  This can lead to weight gain over time--the exact opposite of what most of us want!  The following tips are suggestions that may help maximize your post workout nutrition without negating your hard work.

• Aim to eat within 30-60 minutes after your workout. After a workout your body is in prime condition to absorb proteins and carbs, putting those nutrients to good use.
• Avoid eating fats as they slow down digestion, which is the exact opposite of what you want to do.
• Avoid eating salty foods.  They lower your levels of potassium which should be avoided when you have already lost electrolytes during your workout. Additional potassium will lower them even more.
• Your snack should be in the ballpark of about 250 calories, with a mix of carbs and protein.  Livestrong.com advises 30-40 grams of carbs with 10-15 grams of protein.  Click here to use the Livestrong.com formula for calculating your daily protein needs.
• According to Greatist.com, if you are doing a cardio workout, aim for a slightly higher ratio of carbs to protein.
• A morning workout breaks down glycogen stored in your liver, so if you workout first thing in the morning, these liver stores (in addition to glycogen stores) are depleted.  Therefore, the emphasis should be on carbohydrates (Livestrong.com).
• After an evening workout, choose a dinner full of carbohydrates, which provide quick energy for the body.  Add protein for long lasting energy (Livestrong.com).

What kinds of foods or drinks should I have?

• Fruit with nuts or nut butter
• Hummus with carrot sticks
• Pumpkin seeds.  Pumpkin seeds are a good source of zinc and BCAAs.  Zinc helps the growth and repair of muscle tissue.  It can also improve immune health. 
• Whey protein.  Protein shakes are beneficial because they are convenient and do not require a lot of digestion, which may seem more appealing than a chicken sandwich right after a grueling workout.
• Add chia seeds to your shake or snack for additional muscle repairing protein.
• Bananas.  I like adding frozen banana to my protein shake because it creates a "milkshake-like" texture and the carbs help speed up delivery of protein to your muscles.  
• Tart cherry juice is another great addition to your protein shake.  They contain anthycyanins, a compound that has been shown to block inflammation while reducing muscle damage (health.usnews.com).
• Chocolate milk.  The high carb and protein content in chocolate milk make it an extremely effective post workout drink.
• Spinach salad with sliced chicken breast
• Greek yogurt with dried fruit  

What are your favorite sources of post workout fuel? Comment below or tag me on social media! @inspirelingefitness

Living Healthy in a Hectic World

Every day we are bombarded with ads promoting smaller waistlines and bigger biceps.  We crave tighter glutes and results that loosen our jeans.  Among the noise, we hear “Eat less/eat more! Avoid cardio/go running!”  If you’re able to tune out these distractions long enough to balance work, family, and a week’s worth of laundry, the last thing you probably feel like doing is going to the gym. However, it is possible to live a healthy lifestyle and incorporate clean eating in your routine without neglecting everything else in the process.  Much like the airline announcement prior to take off, “in case of an emergency, please secure your air mask before assisting others,” prioritizing your health will enable you to perform at your best and help others.

I see so many fitness ads, workout programs and diets that I’m not sure which one is for me.  How do I decide where to begin?

A healthy lifestyle is more than “working out” and “eating right.”  If a program requires drastic changes that you cannot maintain on a regular basis, you should reconsider.  The goal is to find something that is attainable AND sustainable.  What works for some people, may not work for you.  It is important to consider where you would like to be and where you currently are.  

I’m always going out for food and drinks with clients and co-workers.  How do I make healthy choices while everyone else indulges?

Plan ahead.  The following tips can help you maintain a social life without breaking your “caloric bank.”

-If you have any say in where you decide to eat, speak up.  Familiarize yourself with restaurants that provide healthy options and smaller portions.  

-Consider ordering from the appetizer menu or combining side dishes.

-Make sure you have healthy snacks available.  If you arrive to a dinner or party on an empty stomach, you are more likely to eat larger portions of less healthy food.  I like to keep protein bars or a bag of peanuts and raisins in my purse or glove compartment at all times.

-Can you bring a dish to share?  If you’re invited to a party, cook one of your favorite dishes so you know there will be at least one option that you can enjoy without feeling like you’re ruining your diet.

-Speaking of “ruining” your diet, understand that it’s okay to enjoy a piece of cake or a cocktail from time to time.  By incorporating these into your routine, you’ll feel less guilty for having them and your progress will not be ruined with the occasional treat.

-Who says the outing needs to include food and drinks?  Suggest meeting for a spin class or for a walk outside.

I spend two hours commuting to work and spend 10+ hours working.  I travel and don’t have access to a gym. When and where can I workout?

Anticipate road blocks and plan accordingly.  If you forget your gym bag on the way to work, plan on going home and changing immediately into clothes so you can run outside.  From my experience, I know that if I spend go home and sit down, I’m unlikely to want to get up and drive to the gym.  A workout doesn’t always have to involve going to the gym either.  There are a variety of strength and cardio movements that can be done in your own living room, while outside or in a hotel room.  Here is a sample routine that doesn’t require any equipment. Complete each move for 30 seconds.  Complete three rounds of the routine.

-Jumping Jacks/Squats

-High Knee Run/Pushups

-Jump Rope in Place/Alternating Reverse Lunges

-Mountain Climbers/Alternating Front Lunges

-Wall Sit/Full Arm Plank

I eat right and exercise but am not seeing any results. What gives?

A lot of times, we forget to prioritize sleep and rest days.  Throughout the week, we are running from meetings to appointments to soccer games to the dry cleaners.  We’re up early to take the kids to school and home late after dropping off the soccer teammates at their homes after practice.  The day isn’t over.  There are schedules to organize, reports to work on for the boss and a spouse to spend time with.  On a “good night,” you maybe get 6 hours of sleep.  However, most adults need between 7-9 hours of sleep a night to stabilize hormones and allow their bodies to recover.  Lack of sleep not only affects energy levels, but it also effects the hormones that control hunger.  You end up hungrier, craving more sugary/fatty foods.  And that time at the gym?  You’re more susceptible to injury and illness when your body isn’t getting the adequate amount of rest.  

How can I find the motivation?

Set goals.  If you are training for something specific, you will feel much more purpose driven in your pursuits.  A goal gives you a vision, an end sight, so you are not “spinning your wheels,” aimlessly wandering through the gym.  I also find that keeping a fitness log helps me to progress toward goals.  Write down your exercises, record the weights and reps and challenge yourself to do more over time.  Here are examples of goals you can incorporate.

-Hold plank for 30 seconds

-Hold a wall sit for 60 seconds

-Complete a 5k

-Walk for 20 minutes (instead of the 10 you currently do)

-Complete a pull up (or 10!)

-Fit into a pair of jeans that are a size too small

-Take your kids to the park 3x/week

-Walk for 20 minutes with your spouse 3x/week

-Complete a triathlon

Stay Positive

Regardless of your starting point, you are capable of setting a goal and creating the route to get there.  There may be times when you’re frustrated, stressed, disappointed or bloated!  Accept these feelings and know they are temporary.  You have not lost all of your progress.  You have not backtracked.  You have simply “pulled over.”  Rest, reroute if necessary, and being moving again.  There is no “back on track” because every day is an opportunity to move forward, albeit with a leap of faith or a baby step. 

For information about my online training programs, click here.

Creamsicle Protein Treat

This easy to make treat is low in sugar and high in protein.  It will satisfy your craving for something sweet, without the extra calories!  

1 box of gelatin

1 scoop of Quest Nutrition Salted Caramel protein

1/4 c. nonfat Greek yogurt

2 T. water

Prepare gelatin according to instructions.  Once it has gelled, mix the remaining three ingredients and scoop on top! 

Purchase your Quest Nutrition protein at Vitamin Shoppe and shipping is free.  

Cake Batter Protein Pancakes

These pancakes are easy to make and full of clean, high protein ingredients. Give them a try and you'll want to have breakfast all day, every day! The recipe made approximately 6 pancakes.

Ingredients: 2 scoops Pro Supps Vanilla Cake whey protein, 1/2 cup fat free cottage cheese, 1/3 cup liquid egg white, 1/2 cup plain oatmeal, and about 1/3 cup water.  

Blend all ingredients. After cooking pancakes, top with a mixture of 1/2 scoop Cellucor Cake Batter whey protein with 1/3 cup nonfat Greek yogurt with 1 t. nectresse or truvia and 1-2 T. of water. Enjoy!!

Interested in learning more about my online fitness programs and challenges?  Click here to stay hot and get healthy with the Fuel Your Fitness method!

Strawberry Pumpkin Protein Cake

This six-ingredient recipe requires only three steps!  Pumpkin is a great source of fiber which aids weight loss--by keeping you fuller, longer and on fewer calories.

1 15 oz can pure pumpkin

3 scoops Quest Nutrition Strawberries & Cream protein 

2 T coconut oil

1/3 c almond milk

1 t baking powder 

1 egg

Preheat oven to 375 degrees.  Combine all ingredients.  Bake for approximately 30 minutes.  

Zucchini Crust Pizza

This tasty treat is fun to make and provides a low carb source of nutrients.  One zucchini has just 25 calories and it has more potassium than a banana!  

Ingredients

1 zucchini

1 egg

1/4 cup bread crumbs

1/2 cup parmesan cheese

1 t. sea salt

1 t. cayenne pepper

3/4 c. low fat, shredded mozzarella cheese

3/4 c. sauce

Preheat oven to 450.  Line pizza pan with foil.  Shred (or use the Veggetti) zucchini.  Chop into fine pieces.  Use paper towel to absorb as much moisture as possible.  Combine zucchini in a large bowl the egg, bread crumbs, parmesan cheese, salt and cayenne pepper. Mix and then spread onto foil lined pan.  Top with sauce and cheese, along with any meats or veggies you would like to add.  Bake for approximately 15 minutes.  Allow the pizza to cool so the crust is as dense as possible.

Clean Eating Apple Crisp

Clean Eating Apple Crisp! This took less than 5 minutes to prepare and contains more grams of protein than you can count on two hands! In a small dish, combine 1/4 c regular oatmeal, 2 t cinnamon, 1 T lemon juice and 2 t xylitol. Stir. Pour over sliced apple. Microwave 1 minute. Top with cottage cheese, cinnamon and 1 T maple syrup! Enjoy.

Protein Banana Bread

If you're anything like me, you occasionally buy more bananas than you can eat.  While typically I enjoy freezing bananas and using them to add thickness and flavor to my protein shakes, I decided to experiment with this brown-spotted bunch.  The result?  An amazingly healthy, delicious and easy to make banana bread! 

Ingredients

3 eggs

6 ripes bananas

1/2 cup applesauce

1/2 cup xylitol

2 cups whole wheat flour

2 scoops Quest Nutrition Vanilla protein (purchase here from Vitamin Shoppe and receive free shipping)

1 teaspoon baking powder

1/2 teaspoon sea salt

Preheat oven to 325 degrees.  Combine all ingredients and pour into a baking dish (I coated mine with coconut oil).  Bake for approximately 50 minutes.  Enjoy!  Bananas are a great source of potassium which stimulates your muscles, nerves and brain cells, and can help reduce blood pressure and the risk of stroke.

Pizza Fries

Eat clean, train dirty right? Keep those meals and snacks healthy with this pile of deliciousness, packed with healthy carbs and nutrient rich tomatoes!

Ingredients

1 baked sweet potato

1/2 cup reduced fat mozzarella cheese

1/2 cup pasta sauce (this one has just 7g of sugar per serving)

1 Flatout flatbread wrap 

Preheat oven to 375 degrees. Place Flatbread on pan and top with sliced potato, sliced tomato, sauce and cheese. Bake for 20-25 minutes. 

Banana Coconut Bites

This sizzling snack is a sweet treat that provides healthy fats from coconut oil, cinnamon to stabilize blood sugar levels,  fiber from flaxseed meal to help manage your weight and reduce the risk of heart disease, along with bananas which can help eliminate depression due to their effect on serotonin levels (the brain's neurotransmitter that keeps you happy).

Ingredients
2 bananas, sliced
2 T. Coconut Oil 
2 t. cinnamon
1/2 c. flaxseed meal
2 t. Xylosweet

Directions

Melt coconut oil in small bowl.  Pour dry ingredients into small bowl.  Place pan on stove, over low to medium heat.  Coat sliced banana with coconut oil, then transfer to dry ingredient bowl to coat.  Place on frying pan and cook for 6-8 minutes, stirring occasionally.

Strawberry Blueberry Protein Muffins

Inspired by a recipe seen in Oxygen Magazine, this revised version of the Blueberry Protein Muffin is also strawberry flavored and high in muscle-fueling, fat-burning, crave-busting protein! With just ten ingredients, it is simple to make and very affordable as well.

Ingredients

3 scoops Quest Nutrition Strawberries & Cream protein

1 cup brown rice flour

1 t. nectresse sweetener

1 t. baking powder

4 T. liquid egg white

1 t. vanilla extract

1 container of reduced sugar applesauce

1 container of Yoplait Whips Greek Yogurt, Strawberry Cheesecake flavor

2 bananas, mashed

3/4 cup fresh blueberries

Directions
Preheat oven to 325 degrees.  Combine all dry ingredients.  Combine wet ingredients, except for the blueberries.  Mix the ingredients together and pour into lined muffin pan, top with blueberries.  Bake for 15-20 minutes.

Sweet Potato Coconut Wrap

Coconut oil and chia seeds are two of the most talked about "superfoods" that have a number of health benefits and countless reasons to include them in your diet.  Chia seeds are a vegetarian source of Omega 3s which can reduce joint pain and lower the risk of heart disease. Diets high in Omega 3s have also been shown to reduce inflammation.  Chia seeds are also high in fiber, which helps keep you full.  Coconut oil is high in a saturated fat called medium chain triglycerides.  These fats work differently than other types of fats in the body.  The lauric acid in coconut oil can help reduce high cholesterol and high blood pressure.  Coconut oil reduces damage to the arteries, preventing atheresclerosis. 

The Sweet Potato Coconut Wrap features both of these ingredients, providing a variety of flavors and textures ranging from creamy, coconut infused, peanut butter to the crunchiness of baked sweet potatoes to the soft and doughy texture of flatbread.  This nutritious snack can also be part of a meal (who doesn't LOVE peanut butter as part of their breakfast?!).  It's full of fiber, fats, protein and healthy carbs that will nourish your body and provide brain fuel throughout the day!  I made a large batch of sweet potato fries and have listed the recipe accordingly.  For one serving, you will use 1/2 flatbread and other ingredients as indicated.

Sweet Potato Fries

3 medium sized sweet potatoes

2 T. Coconut Oil

2 t. cinnamon 

2 t. ginger powder

Preheat oven to 375 degrees.  Microwave sweet potatoes to soften before cooling and slicing.  Mix with coconut oil, cinnamon and ginger powder.  Bake for approximately 25-30 minutes, or until crispy.

Sweet Potato Coconut Wrap

1/2 Flatout Flatbread Wrap

1 T. Earth Balance Coconut & Peanut Spread

1 t. Chia Seeds

1 T. Shredded Coconut

Spread peanut butter onto 1/2 of a Flatout Flatbread wrap. Top with chia seeds, then 4-5 sweet potato fries.  Top with shredded coconut and wrap!

BBQ Chickpea Pizza

BBQ Chickpea Pizza! This healthy treat is easy to prepare, and is high in vegetarian protein too! Preheat the oven to 375. Spread 1/4 c. marinara sauce and 1 T. BBQ sauce over one low carb flatbread. Top with about 1/3 c. rinsed, canned chickpeas. Add spinach and shredded cheese. Bake for 12-15 minutes.

Tex Mex Protein Packed Peppers

This high protein, vegetarian recipe was inspired by the pepper! Peppers are low in calories and are full of Vitamins A and C, potassium, folic acid and fiber.  According to WebMD, green peppers are harvested earlier, before they have a chance to turn yellow, orange, then red.  Red peppers have almost 11 times more beta-carotense and 1.5 times more vitamin C than green.

Ingredients
3 peppers
Approximately 1 cup cooked quinoa
1 T. minced garlic
1 t. onion powder
1 cup black beans
1/3 cup salsa
1/2 cup shredded cheese
Sriracha (optional)

Directions
Preheat oven to 375 degrees.  I prefer to make the quinoa in bulk since it is kind of messy and can be used in many ways, other than for the peppers.  Put 1 cup of cooked quinoa in a bowl.  Combine with 1/2 cup of black beans, 1 T. minced garlic, and 1 t. onion powder.  Cut out the tops of the peppers and fill peppers with bean/quinoa mixture.  Top with salsa and shredded cheese.  Bake for approximately 15 minutes.  Top with Sriracha.  

Pumpkin Coconut Cupcakes

Infused with ginger and cinnamon, these coconut topped cupcakes are a delicious way to sneak in some healthy fats and fiber!  The saturated fats in coconut oil contain medium chain triglycerides, which are metabolized differently than long chain fatty acids, and can have therapeutic effects. Pumpkin in a great source of fiber, providing more than 20 percent of the daily value for fiber in one serving.  This helps keep you full and can reduce hunger. 

Ingredients

1 15 oz can of pumpkin

2 t. baking powder

2 t. cinnamon

1 t. ginger 

3/4 c. almond flour

1/4 c. Coconut Oil

1 T. vanilla extract

1/2 c. nonfat Greek yogurt

4 packets of xylitol

1 T. vanilla extract

1/4 c. shredded coconut

Preheat oven to 400 degrees and place liners in muffin pan. Mix the pumpkin, baking powder, cinnamon, ginger, almond meal, coconut oil and vanilla extract.  Distribute evenly into muffin liners. Bake for approximately 45 minutes.  Allow to cool before frosting.  To make frosting, stir nonfat Greek yogurt with stevia and vanilla extract.  Top with shredded coconut and cinnamon.

Cauliflower Parmesan Bites

Cauliflower Parmesan Bites! With pumpkin seed sprinkles. My friend has been raving about pumpkin seeds so I picked some up during my last trip to Trader Joe's. A 1/4 cup serving contains 15g of fat, 6 which are polyunsaturated and 5 which are monounsaturated. 

Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which helps control cravings and energy levels. 

Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. 

HOW TO MAKE THIS TREAT?

I steamed the cauliflower in the microwave, dipped in almond meal, then dipped in liquid egg whites, and coated in a mixture of garlic powder, onion powder, cayenne pepper, Parmesan cheese and nutritional yeast. I cooked on the skillet with about 2 T of olive oil (another healthy fat!). 

Ingredients
2 1/2 cups cooked cauliflower
1/2 cup almond meal
3/4 cup liquid egg white
1/4 cup Parmesan cheese
3 T. nutritional yeast
2 t. garlic powder
2 t. onion powder
2 t. cayenne pepper
2 T. pumpkin seeds
2 T. olive oil

Mac & Cheese Spaghetti Squash

Indulge with this healthy version of your favorite comfort food! Providing vitamin A and vitamin C, spaghetti squash also contains some of the B vitamins. It's a great source of fiber as well. Thinking of leaving out the nutritional yeast cause you don't have it?! Hold that thought--nutritional yeast is often high in B12 and is a complete protein. It contains other B vitamins, is low in fat and sodium, is free of sugar and gluten, and contains iron. It is often used as an alternative to dairy products because of it's "cheesy" flavor. 

1 spaghetti squash

1/2 cup cheddar cheese 

2 T olive oil 

2 T nutritional yeast

1 t garlic powder

Approximately 1 c broccoli

Preheat oven to 350. Cut spaghetti squash in half. Remove seeds. Lie open side down on oven safe tray or dish. Poke with fork. Bake for 30-40 minutes. Allow to cool.

Using fork, draw out "spaghetti" strands from the squash. Mix with olive oil, garlic, nutritional yeast and cooked broccoli (I microwaved, covered, for about 2 minutes with a small amount of water). Pour back into squash halves and top with cheese. Bake until cheese has melted.