Category: Nutrition

Pumpkin is easily the most anticipated flavor of the season…and I’ve got you covered with this fun, fitness recipe for Pumpkin Protein Bonbons! This is hands down the most delicious and guilt-free way to get your pumpkin fix…

Make a batch of these high-protein treats and store them in the freezer for a delicious after-dinner treat.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 6

1 cup coconut flour
1 cup vanilla protein powder
1 cup canned pumpkin (not pumpkin pie filling)
½ cup almond butter, creamy
¼ cup plus 3 Tablespoons coconut oil, melted
1 teaspoon vanilla extract
2 teaspoons liquid stevia
½ cup dark, stevia-sweetened chocolate (Lily’s brand)

Instructions

1. Find a rimmed pan that will fit in your freezer and line with parchment paper.

2. In a large bowl combine the coconut flour, vanilla protein, canned pumpkin, almond butter, ¼ cup of the coconut oil, vanilla extract and stevia. Mix well and if needed add another Tablespoon of coconut oil. Form into 32 balls.

3. Place the balls on the prepared pan and put in the freezer for 15 minutes.

4. In a double boiler, gently melt the dark chocolate and remaining coconut oil. Remove the pumpkin balls from the freezer and one-by-one roll in the melted chocolate. Return the coated balls to the freezer for 10 minutes. Drizzle any remaining chocolate over the tops of the bonbons in a nice design. Store in the freezer for up to a month and in the fridge for up to 5 days. Enjoy!

Nutrition

One serving equals: 120 calories, 7g fat, 6g carbohydrate, 2g sugar, 97mg sodium, 2g fiber, and 8g 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!

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

I’ve seen it time and time again – the power of the 3pm snack craving. Even the most driven will find themselves going about their day after a healthy energy packed breakfast and a smart lunch, and all of the sudden they hit that wall at around 2 to 3pm where their bodies and their brains begin begging for sweets, empty carbs, and just about anything that takes them off their fitness path. What I want you to know is that you don’t have to give in, and there are ways you can tell this craving whose boss. A few methods you can use to beat this craving are:

• • Take a walk – If you’re sitting most of the day in front of a computer, you’ll find that tech sucks out your energy pretty quickly. When this happens, your brain is going to tell you to pump your body full of sugar for energy, but there’s actually a much healthier way to go. Rather than reaching for a muffin or a candy bar, get up and take a short walk outdoors. Once your endorphins start pumping and you get that energy rush, your brain will cease the craving as it will no longer need the boost.

• • Pack a healthy alternative – If your 3 pm craving is pretty regular, and nothing seems to help it to subside, pack yourself a healthy alternative to keep in the office when it strikes. By doing this, you’ll get to calm your craving, but you’re doing it while keeping on track with your fitness and nutrition goals. Double chocolate protein bites are a great option for satisfying a sweet tooth, boosting energy, and tasting great all at the same time.

• • Take a nap – 3 pm cravings aren’t limited to the office, and if you’ve had a busy day at home you can still find it calling right at its usual time. This is one of the most dangerous places for the craving to hit, as you’re more likely to have unhealthy choices in the home than you are at the office. Rather than giving in and indulging in an unhealthy snack, try taking a nap instead for the short energy boost your body is actually telling you that you need.

• Get to the bottom of what your craving is all about – Maybe your body is telling you it wants energy, and maybe it’s actually the act of getting up and socializing you’re truly craving. Figure out what causes the craving, and use this information to satisfy whatever need you may have in a healthy way.

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

If you are looking for an easy and delicious way to boost your nutrients for the day, consider adding chia seeds to your diet. These tiny seeds made from the Salvia HIspanica have a mild nutty flavor. They can be easily sprinkled on dishes like salads, oatmeal, or yogurt or adding to your protein smoothie. Here are our nutritional counselor’s favorite ways to incorporate them into your diet.

Nutritional Benefits Of Chia Seeds

Before we get to the recipes, it’s important to understand why chia seeds are considered so healthy. These tiny seeds are densely packed with nutrition. In a single ounce (about two tablespoons) of chia seeds there are:

● 4 grams of protein
● 11 grams of fiber
● 5 grams of omega-3 fatty acids

They are also loaded with calcium, manganese, magnesium, and phosphorous. Chia seeds also contain high amounts of zinc, B vitamins, and potassium. The nutritional profile makes them perfect for both pre and post-workout snacking.

Delicious Chia Seed Recipes

1. Basic Chia Seed Pudding: Probably the most popular way to eat chia seeds is as a pudding. Here is a basic recipe that you can make and add your favorite delicious flavors like fruits, chocolate, or even green tea.

2. Seedy Oat Crackers: Loaded with chia, sunflower, sesame, and over healthy seeds, these oat crackers are great paired with cheeses, fruits, and nut butters.

3. No Bake Blueberry-Chia Jam Bars: Great for breakfast or sweet snacking on the go, these easy to make jam bars are loaded with other healthy ingredients like blueberries, dates, and oats.

4. Super-Seedy Gluten-Free Bread: This dense bread is great for both people with and without gluten intolerances. This bread is so tasty it doesn’t even need a spread!

5. Double Chocolate Chia Cake Doughnuts: Sometimes you just want a doughnut. With this recipe, you can satisfy your cravings without ruining your diet with a sugary treat.

6. Coconut Chia Protein Pancakes: Want an awesome energy boost on your breakfast plate? Try these delicious, protein-rich pancakes. Top with your favorite fresh fruit and you’ll be powered for the whole day!

7. Cauliflower Medallions: Great as a side or a main course, these cauliflower medallions are delicious and work with anyone’s diet. We love them served with a tomato salad.

8. Chia Chipotle Dressing: Look for a bold and spicy way to dress up your favorite salad. This power packed chia seed dressing is a great alternative to the sugary store-bought dressings.

Remember if you are ever looking for healthy recipes, our nutritional counselors are always here to help. When you sign up for small group fitness training or one-on-one personal training, you also get dietary guidance to help you reach your goals faster!

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

Serve this flavorful Southwestern Chicken Dinner with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 6

2 lbs organic chicken breast
Dash of sea salt and black pepper
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 tomato, seeded and diced
2 Tablespoon chili in adobo sauce
1 Tablespoon chili powder
1 Tablespoon balsamic vinegar
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon ground cinnamon

Instructions

1. Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.

2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.

3. Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.

4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!

Nutrition

One serving equals: 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fiber, and 18g 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!

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

When you travel a lot for work, it’s hard to keep your diet on track. However, with a little planning, you can stash a few healthy snacks in your to-go bag. That way when you are hungry, you aren’t tempted by a vending machine candy bar and can stay on track to your fitness goals. Here are some high-protein snacks that our nutritional counselors recommend packing for your travel days. All of these snacks take up very little space but can keep your stomach full:

1. Trail Mix: Trail mix is a perfect protein packed snack to take on the go. The mix of sweet and salty flavors will help you satisfy any taste craving and give you a boost of protein to keep your energy up. Just make sure to grab a healthy trail mix loaded with nuts and seeds and not candies.

2. Jerky: Jerky sticks are an easy grab and go protein snack. The best part is now they make more flavors than just beef jerky. You can find all kinds of jerky made with lean proteins like salmon, turkey, and chicken.

3. Roasted Chickpeas: Chickpeas are loaded with both protein and fiber to give you long term energy. They also have a variety of B vitamins and magnesium for a micronutrient energy boost. You make them yourself in any flavor you can imagine or buy them pre-made.

4. Pumpkin Seeds: Pumpkins seeds have protein, essential fatty acids, and a full range of energy boosting vitamins and minerals. They are the perfect snack to eat on the go. Just make sure to buy pumpkin seeds that have already been deshelled so you don’t have to worry about making a mess on the plane.

5. Apples And Nut Butter: An apple drenched in nut butter is a great way to get your protein on the road. Apples keep for a long time and nut butter now come in portable single-serving packs, so you can take this snack anywhere.

6. Tuna Packets: Tuna is not only full of lean protein, it is loaded with fatty acids. Tuna packets are easy to transport and come in a variety of great flavors. Some are even packaged with silverware now. They are perfect for a quick protein-rich snack during a layover.

When you travel, you don’t have to give up your healthy habits. With the help of our nutritionists and personal trainers, we can put together a diet and fitness plan you can do at home or on the go. If you’d like to learn more about how we help busy professionals live a healthy lifestyle even in the terminal.

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

Eat too much refined sugar and you’re headed for obesity and a host of other ailments. So what should you do with that sweet tooth of yours? Turn to nature’s candy: fresh fruit.

This dessert is very simple, and oh-so-sweet. Use fresh, local, organic fruit for optimal taste and nutrition. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 4

1 small watermelon, chopped
1 cantaloupe, seeded and chopped
1 mango, pitted and chopped
1 cup fresh blueberries
¼ cup fresh mint, minced

Instructions

1. Chop the fruit into small, uniform cubes. Combine the ingredients in a large bowl, then scoop into small cups. Enjoy!

Nutrition

One serving equals: 127 calories, 1g fat, 33mg sodium, 30g carbohydrate, 4g fiber, and 3g 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!

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

I hear it all the time – that after-dinner, pre-bedtime, insatiable craving that comes just about every night. You had a great dinner and while you’re satisfied, you’d do just about anything to satiate that sweet tooth creeping in. Besides that 2 PM work snack, this is one of the hardest cravings I’ve found to overcome.

If you indulge, you’re likely to hurt all the hard work you’ve put in during your small group fitness class or your personal trainer session. A piece of cake, a bowl of ice cream, or a slice of pie are all typically packed chock full of sugars, fats, and empty calories you’ll be eating right before bedtime. What you’ll find is that even with all of the hard physical work you’re putting in, you’re not getting anywhere, and where is the motivation in that? The good news is, however, that you can put these cravings to bed, enjoy a little something sweet, and you don’t have to sabotage your hard work in doing so.

What your body wants is some kind of treat, but what your brain knows to give it is something really unhealthy. Mastering dessert cravings takes trying new healthy sweet alternatives, and showing your brain that cake or candy isn’t your only option here. A few sweet treat dessert recipes that I love that won’t undo your efforts:

Cinnamon Sugar Acorn Squash – Cinnamon, coconut sugar, and sea salt combine to pack acorn squash full of sweet and indulgent flavor. This dessert recipe features just 105 calories and 4 grams of sugar.

Super Seed Bark – This indulgent little chocolate treat is packed full of omega 3 fatty acids and chia seeds, hemp seeds, quinoa, cashews, walnuts, and sesame seeds. Leaving you amply satisfied, the recipe only contains 143 calories and 2 grams of sugar, while packing a 4 gram protein punch accompanied by 3 grams of fiber.

Magical Quinoa Brownies – These quinoa chocolate brownies aren’t just great for dessert, they also make a pretty indulgent breakfast as well. The brownies contain 218 calories with just 3 grams of sugar, but 9 grams of protein and 11 grams of fiber give them that perfect day-starting punch.

Do You Think You Can?

Henry Ford famously said, “Whether you think you can or think you can’t, you are probably right.”

This perfectly applies to your fitness and fat loss goal.

Do you think you can reduce your body fat? Do you think you can learn new, healthier eating habits? Do you think you can become that lean, fit version of yourself?

Whether you think you can or think you can’t, you are probably right.

I personally KNOW you CAN meet all of your fitness goals. That’s what I’ve dedicated my life to – seeing YOU experience results.

Call or email me today and let’s do this!

Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce.

Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.

Courtesy of RealHealthyRecipes.com

What you need

Serves 20

3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries

Instructions

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutrition

One serving equals 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

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

Traditional pasta is a big no-no when it comes to being fit and toned, so many fitness enthusiasts turn to vegetables for their noodle fix. This is a wonderful recipe to make a big batch of and to use throughout the week for meal prep by adding chopped, grilled chicken breast for protein. There’s tons of flavor and fiber to keep you fueled and happy.

You’ll need a spiral slicer for this recipe, in order to create long, noodle strands out of zucchini. If you don’t already have a spiral slicer, it’s a great tool that makes low-carb noodles quickly and easily. The addition of roasted asparagus to this pasta is simply delicious. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 4

1 bunch, organic asparagus
1 teaspoon olive oil
dash of sea salt and pepper
5 organic zucchini
2 Tablespoons sun dried tomatoes, chopped

For the dressing

1 garlic clove, chopped
2 Tablespoons yellow onion, chopped
1 Tablespoon Dijon mustard
1 Tablespoon lemon juice
¼ teaspoon sweet paprika
2 Tablespoons olive oil
¼ cup fresh chives, thinly sliced

Instructions

1. Preheat the oven to 425 degrees.

2. Trim the ends off the asparagus, and chop into ½ inch pieces. Place in a medium bowl and combine with the olive oil and a dash of salt and pepper. Transfer to a baking sheet and bake for 10 minutes.

3. Trim the ends from the zucchini and use a veggie peeler to remove the green skin. Cut the zucchini in half, width-wise, then run through a spiral slicer to create long, angel hair noodles. Place the noodles in a large bowl. Add the sun dried tomatoes and roasted asparagus.

4. In a small bowl combine all of the dressing ingredients. Pour the dressing over the noodle salad and mix well to combined.

Nutrition

One serving equals: 134 calories, 8g fat, 10mg sodium, 10g carbohydrate, 5g fiber, and 5g 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!

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

Protein shakes are a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring. I’ve found that adding ice and a few other strategic ingredients can turn that boring protein shake into dessert, while keeping it healthy and fit.

Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 1

1 cup ice
1/2 frozen banana
1 Tablespoon chopped dark chocolate
1 cup water
1 scoop high quality chocolate protein powder
a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
fresh mint leaves to garnish (optional)

Instructions

Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutrition

One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g 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!

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

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.