Chocolate PB Protein Bars

I love making protein balls, bars and any make ahead forms of food that I can carry on the go.  These are great because they are all natural, don’t have all the sugar and have a sufficient amount of protein without all the chemicals.

My husband and I also have a side business where we make and sell all natural GF protein balls for on the go on HighLinePure.com but these were some fun ones I wanted to share and pass along the recipe!

Overall they take about 30 minutes to make if you count to time it takes to freeze and set them but really are no hassle at all.  Without adding in a bunch of commentary I like to get to the point.  If you want to watch more commentary or watch videos on how to make some of these things follow me on Instagram @angiehart1 to see more.

Ingredients:

  • 2 Cups organic rice puffs
  • 1 cup organic oats
  • 1/2 cup all natural peanut butter
  • 1/2 cup honey
  • 1/2 cup cocoa powder
  • 1 tbsp vanilla
  • 1 scoop of vanilla plant protein powder (I use Vega One or Plant Fusion)
  • 1/3 cup coconut oil
  • 1/2 cup warm water

Drizzle:

  • 1/2 cup PB
  • 1 tbsp honey
  • 1 tbsp coconut oil

Directions:

In a large microwave safe bowl, combine peanut butter, coconut oil and honey.  Place in micro and heat on high for 30 seconds.  Stir and add back in for 30 seconds to melt completely.

Add in the cocoa powder and protein powder and mix well.  Mixture should be thick but still wet.  If it appears too thick add more melted coconut oil and warm water until you get a smooth mixture that is thick and wet.  Add the vanilla, oats and rice puffs.  Mix well until mixture is completely coated.

Pour the mixture into a 8×8 pan and press gently to set the bars into place.  Place in the freezer for 15 minutes.  When bars are set cut up into 1″x 3″ bars and place on a baking sheet with parchment paper.

Mix the other PB drizzle mixture and melt in the micro for about 30 seconds.  Stir and make sure mixture is smooth.  Once you have a smooth consistency drizzle over top of the bar and along the sides.  Once you have finished the drizzle, set pan in freezer to cool for about 15 minutes.

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Quick & Healthy Breakfast Ideas

There are so many types of breakfast eaters.  Those that can’t stand the thought of breakfast and therefore opt for their morning cup of joe, those that grab and go for the most convenient option (healthy or not), those that plan ahead and sit down to eat breakfast or pack something for on the go.  I’m definitely the latter.  I love when things are quick, easy, and healthy that power me through my morning.  It’s also very important that it keeps me satisfied until lunch.  Because I have morning workouts I don’t want to succumb to my ravenous hangry monster that may unleash if I don’t fuel my body properly. Therefore, I have my go-to breakfast options that are easy, healthy and delicious.

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Chocolate Protein Oats. This is pretty hearty so I mainly use this for post workout.  This is guaranteed to keep you full for hours.  I keep my ingredients at work and mix it together as soon as I get into the office.

  1. Ingredients include: 1 pkt plain whole grain oats, 1 scoop plant warrior chocolate protein powder, ½ cup water, ½ cup unsweetened or plain almond milk or coconut milk. Top with a drizzle of almond butter, bananas, or berries of your choice.  I mix up the toppings to keep it interesting:)

 

 

  1. Avocado Toast.
    1. Ingredients include: 1 slice whole grain bread, ¼ avocado smashed on top, sprinkle with hemp seeds.  Add some scrambled egg whites if you are at home and need more protein or hard boiled eggs for on the go.

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  • Smoothie parfait. This is a spin on a smoothie because I enjoy eating my food rather than drinking.  Some mornings I will drink a protein shake but there are days when I just need to eat food.
    1. Ingredients: ½ frozen banana, ½ frozen blueberries, 1 cup almond milk, ½ scoop plant protein powder, 1 tbsp almond butter, 2 tbsp granola

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  • Yogurt Parfait: plain 0% greek yogurt topped with fruit of your choice. Sometimes I’ll go berries and sometimes I’ll just throw whatever fruit I see on top.  Sprinkle a little granola and you are set.

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  • Overnight Coconut Oats: Prepare 1/3 cup plain whole grain oats, 2/3 cup milk, 2 tsp chia, 1 tbsp agave or honey, ½ tsp cinnamon, 1 tsp hemp seeds, 1 tsp maca powder. Mix together and let sit overnight in the refrigerator.  Throw it in your bag in the morning and you are set!  *I’ll also add vanilla protein powder instead of the hemp seeds to substitute flavor and add more protein.
  • Nut Butter Toast
    1. 1 slice whole grain bread topped with 1 tbsp almond/cashew or peanut butter, ½ sliced banana, pinch of cinnamon and drizzle of honey. You can also substitute the banana for some toasted coconut and its delicious!

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  • Crispy Apple Slice (also a great snack midday!)
    1. 2-3 apple slices cut horizontally, 1-2 tbsp nut butter, ¼ cup granola to sprinkle on top

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Week 2 – Healthy eating on a budget

So last week I started a challenge for myself to really budget and see how far I could extend my groceries for the week and I did pretty good managing to use all of my groceries for lunch and dinner for a total of $141.05($78.47 for fresh direct + $62.08 for Whole Foods) I managed to make 5 breakfasts, 4 lunches and 4 dinners averaging $10.85/meal.  Not bad for week 1!  Because I had a vacation planned for the weekend I started out with groceries delivered on day 2 and the total was $64.54 (which included a $5.99 delivery fee).

Groceries purchased on day 1 from Whole Foods for breakfast and lunches through the week.  The total spend at whole foods for the week for groceries to be kept at work was $35.16.  I also had leftover groceries and some dry goods such as PB2, oats, protein powder in the cabinets to start.  See below my week of eating, which also includes some meals out.

Grocery Items for Work purchased on day 2/week 2

  • Prepared food bar for (spaghetti squash and lentils
  • Avocado
  • Spinach
  • 2 – Kiwi
  • 2 – 0% Greek yogurt
  • 2 – Kombucha
  • Granola
  • Almond Butter
  • Raspberries
  • BluePrint cold pressed red juice (beets, carrots, ginger)

*I also had leftover groceries from the week before so I made sure to use what I had for lunches as well.

Monday (Rest Day)

 

Breakfast: Coffee + banana (early flight and not feeling breakfast)

Lunch: Spaghetti squash with tahini and brown rice & lentils from whole foods

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GT’s Kombucha

Snack: 1/2 sliced apple topped with 1/2 tbsp almond butter and sprinkled with ancient grains granola.

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Dinner: Yellow Tofu Vegetable Curry from M Thai delivered:)

Tuesday (AM Spin class + ab workout)

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Breakfast :Green spinach plant protein bowl made with Sunwarrior vanilla plant protein topped with granola and kiwi.

 

Lunch: Sprouted grain bread(week prior) topped with smashed avocado and tuscan white bean veggie burger (also from the week prior)

 

 

 

Snack: Greek yogurt mixed with PB2 topped with raspberries, granola & almond butter.

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Dinner: I was too focused on making my energy balls for the week and tailoring the recipe I ate too many to be hungry for dinner.  So, sadly I’m already off track and it’s day 2!  Sorry to disappoint!  But when you fall off track you just get back on the next meal, brush it off and move on!  It happens, life happens and its ok.  Don’t beat yourself up about it.

Wednesday (AM Leg workout + 30 min cardio)

Breakfast: Post workout with a coffee and one of my energy & protein balls.  These things are miracle workers and they keep me satisfied until lunch – and that’s after a workout!  This one is a peanut butter plant protein ball with chocolate chips!  Delish!

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Lunch: Hu Kitchen salmon cake and curried sweet potatoes.  Repeat but my favorite food ever!  This was close to a $15 meal, once again becuase I live in NYC, but either way it was a splurge becuase I was eating on the go in between appointments.

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Snack: Green smoothie topped with raspberries, granola and almond butter!  Quick, nutritious and delicious!

 

 

Dinner: quick ate 2 hard boiled eggs and sweet potato before I took off for a fundraiser.

Again busy life, this is what happens.  Plans change, we have to eat on the run and things don’t always go as planned.  It’s ok!  Some days are better than other and some weeks are better than other.  It’s about consistency and staying to course for the long haul.

Thursday (AM Arm workout with weights and PM spin class)

Breakfast: Red juice, sprouted grain toast with smashed avocado topped with hemp seeds.

Lunch: Tuscan white bean veggie burger (left over from week 1) topped with avocado + sprouted grain toast topped with avocado and 2 hard boiled egg whites(brought these from home).

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Snack: Greek yogurt topped with raspberries, kiwi, almond butter

 

 

 

 

Dinner: I prepared a very simple dish with groceries I had gotten for the week at home.  Thursday night was chickpea and avocado lettuce wraps.  It took about 15 minutes to prep and it was delicious!

 

 

IMG_0441Ingredients:

 

1 can smashed chickpeas (rinsed)

1 avocado

½ lime for lime juice

1 chopped garlic clove

1 cup cooked quinoa

1 pinch sea salt

1 pinch of black pepper

*If you want added topping you can choose cherry tomatoes, tahini or I chose to sauté Brussel sprouts(from week 1) in coconut oil

  • Start with ½ cup quinoa with 1 cup water. I like to prepare with ½ cub of organic no salt broth so you have a bit of flavor.  Bring to a boil and sauté for about 15 minutes.  While you are waiting for your quinoa, smash chickpeas and add avocado.
  • Add the chickpeas and avocado into a large bowl. Mash with a fork until chickpeas are broken or avocado is creamy.  If you want the texture a bit smoother than I put in the food processor to mix well for about 10-15 seconds.  Once it’s chopped you mix in the lime juice, salt & pepper.
  • Add in the cooked quinoa and mix well.
  • Spoon into individual lettuce cups
  • Top with your favorite veggies or sauce and serve.

Friday (Rest Day)

Breakfast:Chocolate Protein Oats

Ingredients:

1/2 cup whole grain oats

1/2 cup water

1/2 scoop Sunwarrior blend chocolate protein powder

1/2 tsp maca powder

1/2 tbsp almond butter

1/2 banana

1/4 cup almond milk or water to mix in after the oats are heated.  Either is fine, the almond milk just gives a creamier consistency.

1.) Mix oats, water, protein powder and maca together.  Microwave on high for 1 minute.  Add almond milk or water, stir and heat for another 30 seconds.  Top with sliced banana and drizzle with almond butter.

Lunch: 2 – chickpea and avocado wraps (leftover from dinner) + 1 hard boiled egg

Snack: Vega One Chai Vanilla protein shake mixed with 1 cup almond milk

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Dinner: Wild swordfish with a side of baked broccoli florets

Bake swordfish for 25 minutes at 400 degrees.  Top with lemon juice and black pepper.  with about 5 minutes remaining top with parmesan cheese.

Chop broccoli into florets and place on baking sheet.  drizzle with lemon juice and 1 tbsp coconut oil.  sprinkle with black pepper.  Bake on 400 for 8-10 minutes.

Serve with a glass of wine and enjoy:)  Cheers!

 

 

Saturday (AM 5 mile run + 2 hour biking through the city)

Breakfast: Post workout – 1 slice toasted sprouted grain bread topped with 1/4 smashed avocado and spinach egg white omelette(made with two egg whites).

Lunch: Brunch with friends mid-biking.  Smoked trout with potato cakes with creme fraiche.  Also had a glass of prosecco and a bloody mary!  It’s all in moderation!

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Dinner: Vegan Kale Salad with spicy curried chickpeas with some wine of course:)

 

Ingredients:

1/2 cup cashew butter

juice of 1/2 lemon

2 cloves garlic

1 tablespoon olive oil

1 tsp dijon

freshly ground sea salt & pepper

2-3 tbsp nutritional yeast (vegan) or parmesan cheese

Grilled chickpeas Croutons

1 can chickpeas rinsed thoroughly

1/2 tsp olive oil

pinch of garlic powder, paprika, oregano, thyme and cayenne.

Preheat oven to 400 .  Combine chickpeas, olive oil, and spices in a baking tray and shake evenly to coat.  Roast chickpeas for 30-35 minutes, or until chickpeas become lightly browned and crisped.

While the chickpeas are roasting, make the caesar dressing.  In the base of a blender or food processor, add in cashew butter, lemon juic, hemp seeds, garlic, olive oil, dijon mustard, and sea salt and pepper to taste.  Add in the water to achieve desired consistency.  Spoon dressing into a jar and set aside while you prep the kale.

Wash and chop the kale, removing thick stems pieces.  Place kale in a bowl and drizzle with caesar dressing.  Using your hands massage dressing into kale until thoroughly coated and leaves begin to feel smooth and silky.  Toss in roasted chickpeas and top with nutritional yeast or parmesan cheese.  Serve & Enjoy!

 

 

 

Week 1 – Healthy Eating on a Budget

The great thing about being prepared is you don’t stress out about lunch and you know you are eating healthy.  I’m also saving a lot of money this week and it’s only day 2!  Beyond the groceries I have I would typically get a regular coffee for close to $3.  I generally would spend between $12-15 for lunch, at least 2, sometimes 3 days during the week.  For dinner, we always have a bottle of wine (averaging about $15-18) and for the past two nights we’ve been going wine-less.  In one day, I’ve saved over $30 which is pretty exciting!

Going back to my previous post on my groceries bought for lunch in my week 1 post, I had the following meals on Tuesday.

DAY 2 – Week 1

9:30 AM – Breakfast (at work post spin class)

1 pkt 365 Instant Original Oatmeal (150 cal/2.5g fat/27g carbs/4g dietary fiber/1g soluble fiber/<1g sugar/6g protein)

½ scoop Sun Warrior Blend Chocolate Protein Powder (which I keep stock in vanilla and chocolate at all times)

1 Tsp maca (I use as a supplement because it is rich in vitamin B, C, and E. It also contains calcium, zinc, iron, magnesium, phosphorous and amino acids)

1 tsp PB2 ( I typically have in the house and this is just for flavor if I want to keep my fat content lower at a specific meal otherwise I would use the nut butter itself)

Mix in all the above ingredients.  Add approx. ¾ cup water (hot or heat in microwave for 1 min).  Stir & add in ¼ cup of almond milk until consistency is creamy.  Add more milk if needed.  Heat another 20-30 seconds, stir and enjoy!

12:30 PM  – Lunch

½ cup leftover homemade daal & ¼ cup brown rice (From Sunday’s dinner)

1 slice Ezekiel bread

¼ sliced/mashed avocado

1 bottle Kombucha – post meal.  During lunch I drink water

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3:30 PM – SNACK

Wallaby 0% Greek Plain Yogurt

1 Tbsp Almond butter

1 medium mango sliced

8:00 PM – DINNER

2 – Homemade Black Bean Sweet Potato Burger topped with ¼ sliced avocado & salsa (recipe to come tomorrow and will be linked)

*Made baked lemon pepper chicken for my fiancé so I’m including that recipe here since I don’t eat meat)

  1. Cut 2 large organic chicken breasts and divide into 2  (makes 4 pieces)
  2. heat 2 tbsp of coconut oil in microwave for 20 sec or until melted.  Pour mixture over chicken breasts
  3. squeeze 1/2 lemon over chicken breasts and top with black pepper
  4. Bake at 425 for 35-40 minutes or until cooked all the way through

1 Liter of water

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SNACK – post dinner

½ cup wasabi peas (not recommended for a clean diet by craving them!)

 

DAY 3 – Week 1

10AM – Green Juice

12PM – HU Kitchen

This was a last minute lunch with an out of town friend who was in the city for 1 day. I went outside of my grocery list to meet her because sometimes there are things that just come up and you have to make exceptionsJ

  • 1 paleo wild salmon cake
  • 1 paleo curried sweet potatoes
  • Cranberry Kombucha

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3:30PM – Vega One Spiced Chai protein shake with almond milk

7:00PM – Dinner

  • Homemade sweet potato burgers from the previous night topped with sliced avocado, sliced tomato and a side of salsa

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DAY 4 – WEEK 1

8:30AM Breakfast (post workout lifting)

2 hard-boiled egg whites

1 slice whole grain bread

¼ avocado smashed on toast

1 tsp hemp seeds sprinkled on top

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LUNCH 12:00PM

2 slices of whole grain toast

¼ avocado smashed on top of one piece and lemon dill tuna on the other

1 hard-boiled egg white

 

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SNACK 3:30PM (need extra carbs for spin class at 6:30)

Bowl of fruit drizzled in raw almond butter.  (1 small mango, 3 strawberries & ½ banana sliced)

 

 

 

 

 

 

 

Since we are leaving for Miami tomorrow morning the goal was to clean out the fridge and that meant getting creative and mixing a lot of sides to equal a main.  It ended up delicious and very filling!  Best part is we cleaned out the fridge before we left for the weekend to start week 2!

Dinner 7:30PM (empty out the fridge night)

Sauteed brussel sprouts & tempeh  + leftover homemade sweet potato & black bean burger topped with a slice of avocado

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Breakfast on Friday pre our 8am flight was 2 hard boiled egg whites, leftover avocado and a slice of sprouted grain bread.

The weekend consisted of eating and drinking whatever we wanted.  We enjoyed wine, mojitos, gelato, chocolate desert, sushi, chips & guacamole, tacos and whatever we wanted.  We also were very active walking, running, biking and dancing the night away in little Havana.  We enjoyed the food, drink, culture and spent time with friends.  Life is about balance and its not worth it if you can’t enjoy yourself once in a while.  Next week goes back to eating clean.

 

 

 

 

Health Food on a budget challenge Week 1

I decided to challenge myself to actually track how much I spend on groceries.  I love seeing how creative I can get with the groceries I just purchased for the week combined with what I already have in my cabinets.  Now I have pretty basic ingredients to start but if you don’t know what I mean by basics you will start to learn if you follow along throughout this challenge.

I always like to purchase groceries for my fiancé and I and plan meals for the week.  We give ourselves a weekly budget but let’s be serious, we never stick to that budget.  Of all places we live in New York City with the best of the best restaurants, happy hours and a very packed social and work calendars.  Some weeks eating at home can be challenging but to hold ourselves to this challenge we removed our wine budget, yes we have a wine budget, and challenged ourselves to really stick to what we purchased this week.  Here’s a log of what was purchased to be prepared at work for lunch, including total cost, and a breakdown of what I ate today.

Lunches

Every Monday I walk to Whole Foods at lunch and get a few groceries for the week.  I’m usually pretty good about sticking to what I purchase but usually 1 or two days I’ll opt to go get sushi, a bowl or something else that sounds more appealing that day.  Here’s an image and long of what I purchased for $62.58.

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Here’s the full list of food purchased:

Ezekiel Bread

Unsweetened Almond Milk

2 mangos

2 avocados

3 small bananas

2 pink grapefruit

.84lb lemon dill tuna salad (no dairy)

1 jar organic almond butter (no sweetener, just almonds)

12 oz raw organic pressed beet juice

2 wallaby 0% plain Greek yogurt

12 oz vegan carrot ginger soup

Engine 2 Tuscan White Bean Burger

Monday, April 4th Log

Wake up 6:15 – Hot water with 1/2 sliced lemon to start every day

Breakfast 10AM (not standard. Case of the Mondays = no workout and late arrival to work) – Juicy Cube fresh juice 12 oz Detox Expert (carrots, spinach, cucumber, ginger, apple, parsley)

Lunch 12:30pm – 1/3 cup lemon dill tuna salad + vegan carrot ginger soup 12oz + small homemade falafel brought in by colleague at work topped with tsp tahini.  I drink water with lunch but have my kombucha after to serve as my probiotic which is key in my diet.

snack 3:30 – 1/2 grapefruit + 1 tbsp almond butter drizzled on 1 sliced banana

*dinner 7:30 – baked sole & zucchini noodles

Tonight my fiancé and I were craving sweets so I had a ton of frozen bananas and made nice cream with what I had in the cabinets(cashew butter, cinnamon, coconut milk, coconut flakes & cacao nibs) Now these kitchen ingredients are not standard but I’m not normal so they are for me and I typically have a variety of foods like this hanging around:)

I also drink a ton of water all throughout the day.  Key to keep hunger at bay and maintaining or losing weight.

That’s about all I can write this evening because I’m just exhausted and need to get up early.   However, tomorrow I’ll share my dinner pics and groceries purchased from Fresh Direct and log my daily meals from that order.

 

 

Work snacking healthy and simple

Looking for some nutritious snacks at work without all the prep time?  There are just some days we all don’t even have time to use the restroom, so why would we have time to go out to lunch let alone prepare lunch the night before?  The alternative then becomes the processed, sodium packed foods you find in your frozen food aisle at the grocery store, salad bar at work or the nearest food emporium.  This can not only become expensive but it tends to typically contain hidden calories and fat even though you think you are eating healthy!

The other option is taking time to meal prep on Sunday or the night prior.  Now I’m a huge proponent and love to prep, but with life, work, families and etc. it sometimes becomes an impossible feat.  Most of us are not in the business of body building and have many other priorities so it becomes this monster of a task to have healthy prepared meals in advance.  Now in the absence of having prepared meals, you start to snack and if you were any where like I do, the snacks are NOT healthy!

I’m here to help make this easy and take out the guess work and added stress.  I’ve had numerous creative trials with my office snacks & lunches and as long as you have a few simple ingredients it takes 2 minutes to create something delicious and nutritious.

Things to pack for this easy snack.

  1. Plain Greek Yogurt.  I prefer Fage or Siggi’s plain because they are low in sugar (<5g) and high in protein (15-17g) per 150g container (or individual size).
  2. Granola.  Whether it’s prepared or homemade the secret is to look for natural granola without the sugar.  My gauge is typically to search for granola with 10g of sugar or less, which is hard to find!
  3. Fresh Fruit.  Always have some on hand to add to any smoothie or bowl.  Berries and bananas are a staple for me because they are easy to add.  While traveling a banana and apple work great.
  4. Protein Powder.  No matter where I am, its always on me.  Either opt for a small container or the single serve pouches are great for carrying in your purse, suitcase, cupboard, laptop bag for work and etc.  Never leave home without it.  I prefer plant based options like Plant Fusion, SunWarrior, VegaOne, Garden of Life and many more.
  5. Superfoods.  I buy bulk hemp seeds, dried goji berries, chia seeds, maca powder, spirulina and more to have on hand at all times.  These can be easily added to any smoothie or bowl and are easy to take in small plastic containers or ziploc bags.  There are many health food stores that also sell individual pouches of these items as well.

Directions:

  • Mix a scoop of the protein powder(or 1 serving size) with the greek yogurt (1 serving size).  Once you have formed a good mixture that is evening mixed you are ready to add the toppings.
  • Chop up 1/2 banana and lay the slices on the mixture
  • Add your fresh or dried fuit
  • Add 1-2 tbsp of granola

Sprinkle with your superfoods and you are ready to enjoy a tasty protein packed snack!

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Strawberry protein powder + greek yogurt 2 tbsp Goji berries 1/2 Banana 1/2 tbsp chia/hemp seeds 1 tbsp granola

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Let me know your thoughts on what you like to see posted!  I’m no journalism major by any counts but I love sharing healthy recipes, workouts, and just inspiring in any other way I can to help YOU lead a healthy life.

Why is breakfast to important??

We hear it time and time again from scrolling through our social media feed, numerous studies published on the benefits of breakfast on our health to memories of mom saying as a kid why we HAD to eat our breakfast before we left for school.

Why does breakfast get all of this hype? Why do the breakfast freaks swear by this and non breakfast eaters can’t imagine downing a bowl of oatmeal to save their lives.  Its an endless debate and I believe if anyone attempts to incorporate a healthy breakfast into a daily routine for 2 weeks, you will see for yourself why this magical meal is the kickstart to your day.

Here are just a few benefits us breakfast lovers enjoy on a daily basis.

1.) Energy Boost.  According to studies published in the International Journal of Food Sciences and Nutrition, consuming a breakfast high in fiber and low in carbohydrates will make you feel less tired during the day.”

2.) Eating breakfast helps you jumpstart your metabolism and burn more calories. “The key: eating a breakfast that’s high in Resistant Starch (RS). Found in foods like bananas and oats, RS actually signals your body to use fat for energy.” Shaun Chavis, Health Magazine

3.) Improves Concentration. In one study, Jianghong Liu, an associate professor in the School of Nursing, has found yet another benefit of eating an early morning meal: higher IQ scores.  Eating a well balanced breakfast–such as eggs, oatmeal, yogurt, and fruit–keeps “blood sugar levels steady and allows optimal cognitive function throughout the day.”

4.) Improves overall health. For example, Harvard conducted a 16-year study of 26,902 American men aged 45 to 82 and found that those “who skipped breakfast had a 27 percent higher risk of CHD compared with men who did not.  There are numerous studies on the overall improved heath benefits in relationship with eating a well balanced breakfast.

5.) Improves your memory. There was also a study released in the Journal of Physiology and Behavior that discovered that eating breakfast, such as oatmeal, improved the spatial and short-term memories of elementary school children.

Here are some examples of a well balanced, healthy breakfast that you can start incorporating into your daily regimen.  It takes planning and preparation to eat clean and the saying goes…”if you fail you plan you plan to fail” so start planning!  Cheers to a healthy day!

At home or at work staple: 1/2 grapefruit + 1 slice Ezekiel bread + 1 tbsp raw almond butter + 1/4 sliced banana
Awesome post workout fuel when you are starving! 1 slice Ezekiel bread topped with 2 egg whites + 1 slice of Ezekiel bread with 1 tbsp almond butter and 1/4 banana sliced on top.
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Quick and easy high protein breakfast. 1/3 cup plain greek yogurt (no sugar) topped with raw granola (as clean as possible with low sugar), fresh raspberries, 1/4 sliced banana and drizzle with raw honey for added flavor if needed.

Getting started is the hardest part….

People are always asking me how I stay on track with my eating and how I get motivation to workout so consistently.  The answer is you need the discipline, simply stated that’s the trick.  You need a goal, whatever it may be.  You want to start with a small goal and gradually add to it or set more goals once you have achieved your initial goals.  Start with working out an extra day a week or an extra 30 minutes or just simply starting.  Sign up for a new physical activity that you’ve never tried in addition to your regular workout routine.  You need to mix it up in order to stay on track.  no one wants to get bored with a fitness regimen, that’s the quickest way to give up on your goals.

I’ve counseled many friends and family and how to get started, that’s the hardest part.  Making that decision to actually start moving forward is the biggest step.  Once you decide to get started you can start making goals and checking them off.  The more goals you achieve, the more motivated you will be to stay the course.   Here are a few tips to get you started:

1.) Choose a time of day to workout and stick to it.  Some of us are AM fitness freaks and some of us are PM fitness owls.  Whatever your preference, set a time of day that works in your schedule so you can ensure you stick to it.

2.) Try something new.  Start by trying the pilates or yoga class at the gym you’ve always wanted to try.  Not only will this mix up your routine, but it will hold you accountable to show up to class:)

3.) Be active in some way at least 3-4 days a week.  Even if its for 30 minutes, try to get in some type of activity.  If you can’t go the gym, take a walk or try an online workout class.  Get your body moving and you’ll start to build up that motivation little by little to continue.

4.) Try cooking at home.  Rather than going out to eat for every meal, try eating at home and preparing your own meals.  This is the only way to ensure you know what ingredients are being put into your meals.

5.) Be conscious of what you eat.  Starting a food journal is probably the easiest way to get started.  Whether is downloading a food tracking app like MyFitnessPal or even if its just tracking what you eat in your phone or in a notebook.  This will start to hold you accountable and give you a better idea of what you are consuming daily, which can be extremely eye opening to some.

Start with these easy steps and you’ll be well on your way to transitioning into a healthier lifestyle.  Stay tuned for more tips!  Enjoy!

 

Gluten Free Sweet Potato Lentil Burgers

After months of hiatus and a crazed schedule I’m back at it!  The time was well spent getting both a SUP yoga and 200 RYT yoga certification, however I’ve missed my favorite hobby of all, cooking!  I love creating new and healthy recipes.  We are all rushed for time and the last thing we have time to do is think of meals, let alone prep them.  I always try to come up with ideas that I can make quickly and save for meals throughout the week.  I decided to start with a meatless dish since that’s what I primarily eat.  I needed something high protein, gluten-free and easy to make and heat up for later meals.  I think I found a winner!  These sweet potato lentil burgers are awesome!  Albeit not extremely dense, they are delicious!  I’ve been eating them on my salads and they give me all the macronutrients I need in my meal.

Ingredients: (makes approx 8 patties)

1 sweet potato (chopped into 1/2 chunks)

1 cup of green dry lentils (should be rinsed)

1/4 cup of chopped onion

2-3 cups of water

1/2 low sodium vegetable bullion cube

1 tsp curry powder

1 tsp Himalayan pink salt

1 tsp pepper

1 chopped garlic clove + 1 tsp of garlic salt or 2 garlic cloves if you like garlic

1 tsp paprika

1 tbsp coconut oil

1/2 cup coconut water (optional)

1/3 cup quinoa flour

2 tbsp saffron oil (high heat oil, however olive or coconut oil works as well)

 

Directions:

Bring lentils to boil with water, bullion and coconut oil and cover and simmer 25-30 min till soft.  Drain and add to bowl.  Bring sweet potatoes to a boil until soft.  Takes approx 10 minutes.  Add sweet potatoes to lentils along with the onion and all spices.  Begin mixing with electric mixer or put into food processor.  Add coconut milk(approx 1/2 cup) until mixture moistens but is still sticking and dense.  Mixture should look something like the picture below.

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To ensure these are dense enough to saute’ in a pan you will want to add flour.  I used gluten-free quinoa flour.  Now you are ready to make patties!  Form into whatever size you want, however this mixture made 8 patties for me which will last a while!  Once you have prepped into patties coat in quinoa flour again to ensure they stay patties when placed into the pan.  Saute’ both sides evenly until browned or blackened if you prefer.  The patties will still be soft but should be fine to place in a cooling spot.  Let them set for at least 5-10 minutes to cool down and harden.

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Now you are ready to enjoy!  I served this with a leafy salad topped with my favorite condiment, lentil humus!

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Enjoy:)

 

PB Protein bites (V,GF)

One of the most vital times to replenish your body is within 30 minutes after a workout.  Throughout the years I’ve spent training and trying to get the perfect balance of when to eat and what at to eat, and this has been my discovery.  I started noticing my recovery was faster, I had more energy throughout the day, and during my future workouts I had to ability to push harder during the most challenging parts of my workout.  The right meal at the right time makes all the difference.  Your body needs the right fuel to gain muscle and improve fitness levels.

I started playing with the recipes that had the right combination of carbs and protein.  I also wanted something that would be quick and I could throw in my gym bag and eat immediately after a workout.  One of the recipes I whipped up that’s quick, easy and delicious are these peanut butter protein bites!  I absolutely love them!  I store them in individual bags in the freezer and pull them out every morning and throw them in my workout bag.

Combine the following in a large bowl:

1/2 cup of vanilla flavored protein powder( I use pea/rice/hemp & chia protein or use your protein powder of choice)

1 cup quinoa or millet puffs (found in the cereal aisle at most health food stores with no additives like sugar and etc.)

1/4 cup water

1/2 cup natural peanut butter

2 tbsp raw agave

1/4 cup cacao chips

Mix thoroughly and form into 1- 1 1/2″ balls and place on a flat cookie sheet.   Makes about 6-8 balls. Place into freezer for about 30-45 minutes.  Place into individual baggies for easy use and enjoy after a workout or enjoy as a snack.

PB Protein Bites