When you have a busy work day ahead of you, you need the energy to stay on top of your tasks. Most of us simply reach for a cup of coffee on these days, but excess caffeine intake can actually trigger fatigue. Instead of reaching for the coffee, the best way to ensure that you have sustained energy throughout the day is to eat a healthy diet. If you need a boost of energy, here are some nutritionist-approved energizing foods that will keep you productive all day.

1. Salmon: Salmon is loaded with omega-3 fatty acids which contain DHA. DHA supports brain function by helping your brain cells communicate. This helps increase your focus and mental stamina. Plus, Salmon is a lean protein which provides sustained energy for hours.

2. Oatmeal: If you are looking for a quick breakfast boost, make a bowl of oatmeal. Oatmeal is a complex carbohydrate and provides long lasting energy. It contains B vitamins which helps your body use your energy properly. Finally, oatmeal is high in fiber which keeps your blood sugar stable so you never have to worry about experiencing a productivity-killing sugar crash.

3. Greek Yogurt: Plain Greek yogurt has 18 grams of protein per serving which can give you the stamina to get through your toughest workday. It also contains lactose with is a type of sugar. The protein helps reduce the absorption of the sugar, making the energy last all day.

4. Berries: Looking for something to sprinkle on top of your morning oatmeal or yogurt? Grab a handful of berries. Berries like raspberries, blackberries, and blueberries contain healthy amounts of sugar that will give you a boost, while the fiber and antioxidants will prevent an afternoon crash.

5. Leafy Greens: Leafy greens like kale, collard greens, and swiss chard are another complex carbohydrate that can give you sustained energy. They are also loaded with B vitamins and iron which help boost your body’s energy levels. Plus, they contain a lot of fiber to help you avoid sugar crashes.

Eating any of these healthy foods will help you keep your energy levels up at work. For other ideas on keeping your energy levels high, meet with one of our nutritional counselors in Charlotte. We pair personal training and nutritional advice to make sure you have all the energy you need for your lifestyle.

Call us for 3 risk-free complimentary sessions. We include a 30 day guarantee on all of our packages.

Moroccan cuisine contains an exquisite combination of savory and sweet spices to create unique flavors. The result is often quite memorable, as in the case of this Slow Cooker Moroccan Chicken. You’ll notice cinnamon in the ingredient list, not a typical spice to be included in a chicken dish, however the combination works beautifully.

Vibrant fresh veggies like butternut squash, tomatoes and onions create a nutritious base on which to serve this tender, spiced chicken. Meals like this are the building blocks for creating a lean, fit body.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 8

1 butternut squash, peeled, seeded and cubed
2 medium tomatoes, seeded and cubed
1 yellow onion, chopped
2 teaspoons garlic, minced
1 cup chicken broth
2 teaspoons ground coriander
2 teaspoons ground cumin
½ teaspoon ground cinnamon
½ teaspoon sea salt
¼ teaspoon ground black pepper
3 lbs bone-in, skinless chicken thighs
½ cup pimento stuffed green olives, chopped
1 Tablespoon fresh chives, minced

Instructions

1. In a slow cooker, combine the squash, tomatoes, onion, garlic, and broth. Season generously with salt and pepper.

2. In a small bowl, combine the coriander, cumin, cinnamon, salt, and ground black pepper. Rub spice mixture all over chicken thighs; place chicken on top of vegetable mixture in the slow cooker. Cover and cook on high for 4 hours.

3. Once cooked, remove the bones and shred the meat. Transfer the veggies with a slotted spoon to a serving platter and top with the shredded meat, chopped olives and minced chives. Enjoy!

Nutrition

One serving equals: 268 calories, 10g fat, 9g carbohydrate, 3g sugar, 560mg sodium, 2g fiber, and 35g protein.

Call us for 3 risk-free complimentary sessions. We include a 30 day guarantee on all of our packages.

Summertime is a time to let loose and enjoy the warmth that comes with longer days and shorter nights. Hot weather makes you thirstier, and nothing is more fun than meeting friends (or your personal trainer) out for drinks. Too many beers can take a toll on your hot summer bod; they don’t call it a beer-gut for nothing. But as long as you know what drinks to go for that are low-cal and cool, you’ll stay in the shape you want to be in and still have a blast.

• Jack and Diet Coke. This applies to any whisky, really. Whether you prefer Jack Daniels, Johnny Walker, or Duggan’s Dew, mix it with a diet coke and you’ll lighten the load and still get the kick you’re looking for.
• Vodka Seltzer. Replace that gin and tonic with a vodka seltzer to cut back on calories. Tonic contains a lot of calories and sugar, but seltzer is just zero-cal bubbly water. Toss in a lemon or lime wedge for extra flavor.
• Champagne. Any occasion can be a reason to pour a glass of bubbly; toast your personal trainer for getting you to do burpees. As low as 84 calories a glass, this is one drink you can enjoy without worry.
• Bloody Mary. A savory drink is better than a sweet one for calories, and hangover, purposes. Spice it up to ensure that you not only take it slow, but have a prompt to encourage a few sips of water in between.
• Wine. You should be aware that the type of wine you choose makes a big difference. Sweet wines will be higher in calories than dry, so opt for Sauvignon Blanc or Pinot Noir over Riesling or Zinfandel.
• Light Beer. Beer contains certain vitamins and minerals, and nothing really tops it on a sweltering day in the south. Light versions will be less filling and taste great, saving you unwanted calories and bloating.

Enjoy your summer drinks without guilt! Now all you need is some guilt-free desserts to go with them.

Call us for 3 risk-free complimentary sessions. We include a 30 day guarantee on all of our packages.

Are you eating these wrong foods?

I see it happen all the time…fat loss results that are trashed by eating the wrong foods. Please don’t let this be you. You exercise hard, so keep your results by avoiding these 7 foods:

1) Don’t Eat: White Pasta

White pasta will never be OK to eat when your goal is to look fit. Sorry, it’s filled with way too many simple carbs. These plentiful carbs have one singular goal: to be stored on your body as fat.

Eat This: Spaghetti Squash

On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.

2) Don’t Eat: Store Bought Salad Dressing

The nutritional benefit of your salad is all but undone by the questionable ingredients in store bought salad dressing. From trans fats to preservatives, store bought salad dressing is a landfill of unnatural ingredients that are best avoided.

Eat This: Simple Homemade Dressing

Making you own salad dressing is so simple, it literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:

3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.

1 part something acidic – vinegar, lemon, lime
A dash of salt and fresh ground pepper
Some fresh or dried herbs

3) Don’t Eat: Packaged Granola Bars

Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.

Eat This: Raw Nuts

When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.

4) Don’t Drink: Blended Coffee Drinks

Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream, anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive, so it’s best to avoid them completely.

Drink This: Unsweetened Iced Tea

The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. Guilt-free refreshment.

5) Don’t Eat: Fast Food Breakfast Sandwiches

The drive thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning.

Eat This: Grain-Free Mini Muffins

The recipe below Grain-Free Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.

6) Don’t Eat: Flavored Yogurt

Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.

Eat This: Plain Greek Yogurt with Fruit

Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.

7) Don’t Eat: Potato Chips

Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.

Eat This: Bake Kale Chips

Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.

The quickest and most permanent way to drop fat and feel amazing is through a combination of healthy eating and consistent, challenging workouts.

I’m here to help you meet your fitness and weight loss goals. You deserve that fit and attractive body—I can help you get it.

Call or email today and together we will get you on the path to your best body ever!

Pack Your Snack

How tempting will that vending machine or drive thru be if you have a home-packed snack ready to go at the first sign of hunger? Not as tempting, that’s for sure.

Make it a habit to pack wholesome, energy-inducing snacks with you each day and watch how quickly your fitness results start to show.

Grain-Free Mini Muffins

Need a quick breakfast or snack item that won’t erase that awesome workout you just did this morning? Whip up a batch of these gluten and grain-free mini muffins and stock your fridge with the perfect on-the-go snack.

Courtesy of RealHealthyRecipes.com

What you need

Serves 24

½ cup blanched almond flour
½ cup flax meal
1 Tablespoon coconut flour
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
3 eggs
half of a ripe banana, mashed
⅓ cup coconut sugar
2 Tablespoons pure maple syrup, grade b
¼ cup coconut milk, canned, full fat
2 Tablespoons almond butter
1 teaspoon vanilla extract
1 Tablespoon coconut oil, melted
½ cup golden raisins
½ cup raw pecans, chopped

Instructions

1. Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.

2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt and cinnamon.

3. In another medium bowl combine the eggs, banana, coconut sugar, maple syrup, coconut milk, almond butter and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.

4. Slowly add the melted coconut oil, mix until all the lumps disappear. Add the raisins and pecans and mix well.

5. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.

Nutrition

One mini muffin equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

Call us for 3 risk-free complimentary sessions. We include a 30 day guarantee on all of our packages.

Even the most dedicated fitness buff can have a tough time sticking to a healthy routine when traveling. Experiencing different foods, taking time to relax and recharge, and maybe even indulging in a daiquiri (or two) every night can take a toll on your sexy abs.

The good news is, you don’t need to travel with a nutritional coach to keep yourself in relatively good shape while you experience the pleasures of time away from your usual routine. By following these tips on your next vacation, you’ll come home feeling recharged and ready to take on the world once again.

Pack some snacks. If you’ve ever been stuck at the airport, or taken a multi-state road trip, you know that the healthy food availability is reduced to wilted salads and dried-out grilled chicken breast sandwiches. By land or by sea, take the advice of a nutritional coach and bring along your own healthy foods. Protein bars, jerky, nuts, protein powder packs, and dried fruits can be stored in your carry-on, suitcase, or backseat.

Hit the grocery store. No matter where your trip takes you, you’ll likely find a grocery mart where you can pick up healthy foods to stock in your mini-fridge. Oatmeal, yogurt, whole grain cereal, fresh fruits, and veggies with hummus can be life savers when the hotel restaurant offers chicken wings and onion rings. Feel free to experience the foods that vacations have to offer, but experience everything in moderation.

Hydration helps. Any nutritional coach will tell you that staying hydrated is one of the ultimate keys to staying healthy. Airplane travel and sun exposure are two major dehydrators, so carry a portable water bottle with you at all times. Collapsible ones can be refilled prior to boarding the plane, and insulated water bottles will keep their cool on beach days. If you’re not a fan of plain water, toss in some lemon wedges or cucumber slices.

Work it out. The hotel fitness room might have plenty of exercise options; or just an old treadmill in the corner.
Use what you can and make fitness a daily goal. There are plenty of exercises you can do in your hotel room, and as long as you pack a great pair of sneakers, you can make fitness fun wherever you go.

• In your hotel or out on the town, always take the stairs
• Skip the shuttle and go on a walking tour
• Between flights, do laps around the airport terminal
• Travelling with kids? Head to the game room, pool, and local parks

Take advantage of the opportunity to get away from it all for a time; be lazy and enjoy those daiquiris by the pool. Just be sure to do it all in moderation, and you’ll feel better when you come back to reality.

Start getting in shape before your vacation, or keep things going when you return, by calling for 3 risk free complimentary sessions.

I sure hope that you’ve embraced the idea of salad for dinner. Meals that are high in natural fiber and protein are the key to transforming your body.

Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, and still lends lots of flavor.

This delicious recipe for Sesame Chicken Salad is a quick and simple meal that’s filled with fiber and protein. Pack the leftovers for a wholesome, fat burning lunch.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 6

1/4 cup slivered almonds
1 small organic green cabbage
1 cup pea pods, thinly sliced
1 red bell pepper, thinly sliced
2 cup shredded cooked chicken

For the Sesame Dressing:

6 Tablespoons olive oil
4 Tablespoons apple cider vinegar
4 Tablespoons coconut aminos, or low sodium soy sauce
1 packet Stevia
1 teaspoon toasted sesame oil
1 teaspoon sesame seeds

Instructions

1. In a small skillet place the slivered almonds over medium-low heat. Stir often until golden brown. Remove from heat.

2. Wash the cabbage and cut into long thin strands. Do the same with the pea pods and the red bell peppers — the thinner you slice the better.

3. Mix the cabbage, bell pepper, pea pods, chicken and almond slivers in a large salad bowl.

4. Combine the salad dressing ingredients together.

5. Plate the salads and drizzle with some dressing.

Nutrition

One serving equals: 202 calories, 10g fat, 89mg sodium, 10g carbohydrate, 3g fiber, and 17g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Smoothie bowls are all the rage right now on social media and for good reason. This tasty twist on the classic smoothie helps you pack in even more healthy ingredients. Smoothie bowls are prepared like a regular smoothie but topped with extras that can make your smoothie feel more like a meal. Plus, how the ingredients are arranged makes them taste-tempting and photo-worthy. Here are our nutritionist-approved favorite smoothie bowls that you’ll want to share on Instagram.

Protein-Packed Chocolate Peanut Butter Smoothie Bowl: This dessert-like smoothie bowl leaves you with nothing to feel guilty about. Loaded with protein, this power-packed smoothie bowl is a great pre-and post-workout option.

For the smoothie add to your blender:

● 3 Frozen Bananas
● 2 cups milk (dairy, almond, soy, or other)
● 1 scoop chocolate protein powder
● ½ tsp vanilla extract
● 1 tbsp peanut butter (you can add more depending on your tastes)

Toppings:

● Almonds or your other favorite nuts
● Sliced bananas
● Cocoa nibs
● Sesame seeds

Energizing Green Smoothie Bowl: If you’re looking for a morning pick me up, this energizing smoothie bowl is a great way to start the day. It’s loaded with all the nutrition you need for sustainable energy, while a little matcha powder gives you a healthy boost of caffeine.

For the smoothie, add to your blender:

● ½ avocado
● 1 frozen banana
● 1 cup kale (or another favorite leafy green)
● Juice of one lime
● 2 cups spinach
● 1 cup strawberries
● 1 tsp spirulina powder
● ½ tsp Matcha powder
● ½ tsp Maca powder
● 1 tbsp coconut oil
● ½ cup coconut water

Toppings:

● Sliced bananas
● Sliced strawberries
● Chia seeds
● Pumpkin seeds
● Almonds or your other favorite nuts

Nutritious Superfood Smoothie Bowl: Need a nutrient boost? This superfood-loaded smoothie bowl is packed with nutritional density.

For the smoothie, add to your blender:
● ½ cup frozen blueberries
● ½ cup frozen acai berries
● ½ cup frozen blackberries
● 1 cup spinach (or another favorite leafy green)
● ½ tsp Turmeric
● 1 tbsp Bee pollen
● 1 tbsp greens powder
● 1 tbsp coconut oil
● 1 tsp raw honey

Toppings:

● Flax seeds
● Chia seeds
● Cocoa nibs
● Goji berries
● Walnuts (or other favorite nut)

These are just some of the great smoothie bowls you can make. If you’d like to try more, let us know. At Everlasting Changes all of our personal trainers are also nutritional coaches. We can help you find great recipes that not only taste great, but help you reach your fitness goals. Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, and still lends lots of flavor.

This delicious recipe for Spinach Salad is a quick and simple meal that’s filled with fiber and protein. For a complete dinner, add a grilled and sliced chicken breast. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 4

6 cups organic baby spinach
4 hard boiled eggs, chopped
6 pieces bacon, crumbled
1 cup cherry tomatoes, halved
1 teaspoon olive oil
Juice from one lime
dash of pepper

Instructions

1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.

2. In a small bowl whisk the olive oil, lime juice and pepper.

3. Pour the dressing over the salad, mix and serve.

Nutrition

One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!