Your favorite fall dessert: Apple Crisp (Paleo, GF, Vegan)
Prep Time: 20 minutes Cook Time: 45 minutes Total Time: 1 hour 5 minutes Servings: 6 servings Ingredients: For the Apple Mixture 6 medium or large apples ( I used honey crisp) 1 tablespoon pure maple syrup 3 tablespoons water 2 teaspoons cinnamon For the Crumble Topping 1 cup old-fashioned or quick oats (make sure you buy GF variety if you have an allergy or intolerance) 1/2 cup almond flour or almond meal 1/2 cup chopped pecans 1 teaspoon cinnamon 1/4 teaspoon salt 1/4 cup melted coconut oil or butter 1/4 cup pure maple syrup Instructions: Preheat oven to 350 degrees. Peel apples and dice into cubes of approximately equal size. In a large bowl, toss with maple syrup, water, and cinnamon. Pour apples into greased 9x9 or 8x8 inch baking dish. In the same bowl, add oats, almond flour, nuts, cinnamon, salt, coconut oil or butter, and maple syrup. Stir crumble topping together and pour into baking dish on top of apples. Bake at 350 degrees for 40 to 45 minutes until apples are soft, covering pan loosely with aluminum foil halfway through to prevent from over-browning. Serve hot with Greek yogurt, coconut ice cream or whipped cream. Nutrition Serving: 1serving | Calories: 353kcal | Carbohydrates: 43g | Protein: 7g | Fat: 19g | Sugar: 26g
The myth: Eating healthy is too expensive. Eating healthy doesn't have to be expensive, but it can be if you're buying energy drinks, canned beverages, packaged or fast foods simultaneously. Try buying things such as nuts, seeds and beans in bulk. Opt for fiber-rich grains such as barley and quinoa. Instead of planning meals around meat, choose less expensive proteins, including beans, eggs, skinless chicken thighs and canned salmon. When buying fresh produce, get what’s local and in season. Don't be afraid to buy canned or frozen fruits or vegetables, they are just as nutritious as fresh! The myth: Egg Yolks Are Bad for You Dietary cholesterol is one of the least impactful ways to raise cholesterol, your body regulates this on its own! Cholesterol is a healthy part of a balanced diet and plays an important role in hormone production. What's important is the type of cholesterol you are consuming. Egg yolks are loaded with HDL which is the good cholesterol and actually counteracts the effects of bad cholesterol. The myth: Eating fat makes you fat This myth stems from the fat fear that was common in the 70's/80's. Fat is essential for the absorption of fat soluble vitamins and should NEVER be completely eliminated from the diet. It also plays an important role in satiety (feelings of fullness) and I recommend you try to include at least 1-2 tbsp. in every meal. Opting for healthy fats is the key: You should include moderate amounts of healthy fats—olives, nuts, avocados, olive oil—in your diet every day. The myth: Carbs make you fat. Cutting any nutrient out of the diet can produce weight loss. Whether it is carbs. fats, protein, etc. There is no magic key. Despite this, not all carbohydrates are created equal. A chocolate cupcake and a banana both contain carbs, but one also has necessary nutrients and healthy fiber which increases feelings of fullness and decreases the impact on blood sugar. Try to choose carb-rich foods that are minimally processed and high in fiber, such as whole grains, legumes, fruits, and vegetables. The myth: If you want to lose weight, go on a diet or detox. Our kidneys and liver are responsible for removing the toxins that are in our bodies so unless you have problems with these organs, there is no need to detox or cleanse them. Most regiments used for a typical detox dehydrate the body and can cause bowel issues like diarrhea so the weight loss you see within a few days is typically just from the loss of water. Instead of a detox, jumpstart progress on a new diet by increasing the amount of water you are drinking and vegetables you are eating. The myth: Eating Before Bed Makes You Overweight There is no magic hour after which you should fast before bed. What you want to avoid is over eating for the day and eating junk food, period—we just happen to eat more junk food in the evenings. If you’re feeling hungry before bed, don’t starve yourself—have a small protein-packed snack (like a protein shake) in the evenings, which could potentially increase your metabolism overall. The myth: Diet Soda is better than regular soda While low in real sugar diet soda replaces the sugar with fake sweeteners such as aspartame and sucralose. These sweeteners are 500+ times sweeter than sugar and alter our perception of sweetness. This causes increased cravings for sweet foods and is confusing for the brain/body. They are a step in the right direction but it is recommended you limit all added sugars fake or real. The most natural alternative I might recommend is Stevia. The myth: Organic food means healthy automatically "Organic" means produced without the use of conventional pesticides. While it is recommended that you opt to purchase certain fruits and vegetables organic, it doesn't mean that something is automatically "healthy". The myth: Vegetables oils are “heart-healthy”. Vegetable oils have long been touted as “heart healthy” oils that are said to help lower cholesterol and support overall health. Unfortunately, this is one of the biggest myths in the nutrition community. The term vegetable oil is used for oils that have been extracted from seeds including canola oil, corn oil, soy oil, rapeseed oil and safflower oil. In fact, the term “vegetable oil” is often used as a blanket term for these oils and therefore when you buy “vegetable oil” at the grocery store you are often buying a combination of these seed oils based on what they have available. The first and most obvious problem with vegetable oils is simply that these oils are not fit for human consumption. The process of creating vegetable oils involves chemical extraction, degumming, refining, bleaching, deodorizing and hydrogenation in the case of margarine and spreads. Given their high level of processing, vegetable oils are incredibly fragile and can easily be damaged by exposure to light, heat, and air, making them a poor choice as cooking oils. One of the primary health concerns of vegetable oils is their high content of polyunsaturated fatty acids, also known as PUFAs. Polyunsaturated fats are highly unstable and oxidize very easily. Omega-6s are the PUFAs found in vegetable oils, and although they are essential to human health, in excess are dangerous and inflammatory to the body. When cooking I recommend you opt to use olive oil or avocado oil instead of vegetable oils.
Submit future video requests HERE This week I want to talk about metabolism. First I want to talk about what doesn’t boost your metabolism- spicy foods, eating 6 small meals a day, diets, detoxes or supplements. These are not approved by the FDA and therefore can be dangerous. There is only ONE thing that can truly boost your metabolism and we will talk about that in a minute. The metabolism is a mystery to most people. Some of us say we are born with a slow one, others fast, but what does it really mean? Metabolism refers to all the chemical processes in your body. The faster your metabolism, the more calories your body needs. The speed of your metabolism is commonly known as your BMR or basal metabolic rate. This is essentially how much energy or calories your body burns in a day. There’s no perfect formula to determine BMR, but online calculators can give you a good estimate by considering your gender, height, weight, age and activity level. Weight loss occurs when you burn more calories than you consume. Simply put, weight loss occurs when you consume less calories or exercise more, preferably both. I want to reiterate there is only ONE true way to boost your metabolic rate and that is by building muscle. The amount of muscle you have is directly associated with your metabolic rate. Unlike fat mass, muscle mass significantly increases the number of calories you burn at rest. One study showed that doing strength exercises for 11 minutes a day, three times per week, resulted in an average increase of 7.4% in resting metabolic rate after half a year — and an additional 125 calories burned per day. Many adults think that their metabolism slows down with age and technically it does, but due to reduced overall muscle mass and activity- not simply due to age. The average adult loses 3–8% of their muscle mass each decade after age 30. So in this case what they say is true, if you don’t use it, you lose it ! To combat this, resistance training through the lifespan is crucial. Aside from resistance training you can temporarily boost your calorie burn and this is known as the thermic effect of exercise or food. A few ways to do this include: 1. MOVING Get up- walk around your house, park further away, take the stairs, fidget by bouncing around. One 10-person study showed that spending one afternoon standing burned an extra 174 calories compared to sitting. Even seemingly insignificant activities like typing may increase your metabolic rate by 8% compared to doing nothing 2. HIIT One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training (HIIT). HIIT exercise involves quick and very intense bouts of activity, such as sprints or fast push-ups. It significantly speeds up your metabolism, even after the workout has finished — an effect dubbed “the afterburn”. 3. Eat adequate protein The general recommendation is 0.8 g/kg body weight. This is important for maintaining muscle mass or preventing muscle loss but also due to proteins thermic effect of food. Protein may increase metabolic rate by 20–30%, whereas carbs and fat cause a 3–10% increase or less. 4. Drink Water Temporarily boosting your metabolic rate doesn’t have to be complicated. It’s as simple as drinking a glass of cold water. Many studies show that drinking water leads to an increase in the number of calories burned, an effect known as water-induced thermogenesis . Drinking cold water has an even greater effect than warm water, as this requires your body to warm it up to body temperature. Studies show drinking about 16 ounces (500 ml) of cold water may cause a 5–30% increase in the number of calories burned for 60–90 minutes afterward. It seems that increasing your water consumption is also beneficial for your waistline. Several studies show that drinking 34–50 ounces (1–1.5 liters) of water daily may lead to significant weight loss over time The bottom line ? Although Your basal metabolic rate is largely out of your control there are ways to increase the number of calories you burn throughout the day. Skip out on the weight loss supplements and gimmicks. Instead, add resistance training into your routine 2-3x weekly in addition to other forms of movement, exercise, water and adequate protein intake.
Filling ingredients: 5 peaches, sliced 1 tbsp. vanilla 2 tbsp. maple syrup or coconut sugar 1 tbsp. lemon juice 1 tsp. cinnamon 1 tbsp arrowroot starch (optional) Crisp Topping: 1/2 cup walnuts, chopped 1/3 cup oats 1/3 cup almond flour 2 tbsp. coconut sugar 1 tsp. cinnamon 1 tsp. vanilla 2 tbsp. coconut oil 1 tsp. salt Instructions Preheat oven to 350 degrees F. In a large bowl, mix together all ingredients for the filling. Pour into an small baking pan or pie pan, and evenly spread out. Roughly chop walnuts for topping Mix all topping ingredients and spread out this mixture evenly over the peaches. Bake in the pre-heated oven for 25 minutes, until the topping is golden brown and crispy. Serve with dairy free ice cream or coconut whipped cream.
5 common weight loss mistakes you might be making ! Looking at weight loss as a diet Complete elimination of bad foods - This is unsustainable and promotes a temporary mindset. We want to strive for a lifestyle of health and wellness! Low fat & diet foods are unhealthy - Be aware of anything labeled "low fat" "low carb" "sugar free" etc. These foods tend to be highly processed. The healthiest options are the ones found in the outer corners of the grocery store- fruits and vegetables, unprocessed meats, dairy, nuts and seeds etc. Exercising only to “burn calories” If you don't exercise at all while restricting calories, you're likely to lose more muscle mass and experience a decrease in metabolic rate. By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat. Studies show people tend to overestimate the number of calories they burn during exercise. Only focusing on your scale weight . Weight can fluctuate due to water, undigested food, sodium, hormones, muscle mass Take an inventory before weighing self Muscle weighs more than fat Eating too many or too few calories In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism Protein & Fiber Can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss A study compared a 350-calorie cereal-based breakfast with a 350-calorie high-protein breakfast and found that the higher-protein meal was associated with reduced hunger and feeling more full, per the April 2013 study published in the American Journal of Clinical Nutrition. Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods.
Egg Roll in a bowl (I always double this recipe, it tastes even better the next day) This recipe requires only one pan and less than 30 minutes!!! Ingredients: · 1 lb ground turkey, chicken, beef (as lean as possible) · ½ med sweet onion chopped · 2 Tbsp sesame oil · 3 cloves garlic, minced · 5 green onions, sliced on a bias (white and green parts) · 1/2 tsp ground or fresh ginger · Sea salt and black pepper to taste · 1 tablespoon Sriracha or garlic chili sauce to taste (optional) · 14 ounce bag coleslaw mix · 3 tablespoons Coconut Aminos (or low sodium soy sauce) · 1 tablespoon rice vinegar Instructions: Heat sesame oil in a large skillet over medium high heat. Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant. (3 minutes) Add the ground meat, ginger, sea salt, black pepper and Sriracha. Sauté until the meat is cooked through. Add the coleslaw mix, coconut aminos, and rice wine vinegar. Sauté until the coleslaw is tender. Top with green onions before serving. Also tastes great on a bed of cauliflower rice
20 Minute Dinner: Chicken Sausage and Veggie Pasta
Ingredients: · 2 medium sized tomatoes · ½ medium sized sweet onion · Handful of Brussels sprouts · 2 chicken sausage links (I bought tomato, mozzarella and basil flavored) · 1 box of red lentil pasta (barilla is my favorite) · Parmesan cheese · Bragg liquid aminos, Coconut aminos or low sodium soy sauce · EVOO · Salt and pepper · Garlic powder (optional) Directions: Dice tomatoes, onions, Brussels sprouts and chicken sausage in small pieces and place in large skillet. Sprinkle with salt, pepper, garlic powder, and drizzle with EVOO. Mix all ingredients together and sauté on medium heat until vegetables turn soft, about 8-10 minutes. In the meantime, cook pasta per box instructions When done, place pasta and veggies/chicken together in a large mixing bowl and spritz with liquid aminos. Stir and serve with parmesan cheese sprinkled on top!
Breakfast: The goal is for your breakfast to be a combination of protein and complex carbohydrate (1-2 tbsp. fat for bonus points) If you are exercising in the morning this combination will refuel your body in the most optimal way as well as reduce cravings by keeping you full longer. 2 hardboiled eggs + 1 piece of fruit (like an apple, pear, etc.) + 1 string cheese 2 fried eggs + 1/2 avocado 1/4 cup of nuts (or get a 1-ounce pre-packaged baggie) + 1 piece of fruit Plain Greek Yogurt + 1/3 cup fruit & slivered almonds to top (add a scoop of protein powder for more stable energy) Scrambled Eggs, quinoa, avocado, sautéed spinach bowl Egg in a Mug: ½ cup egg whites + 1 egg + 1 wedge The Laughing Cow Light Creamy Swiss cheese. Scrambled eggs, turkey taco meat, sautéed peppers/onions, salsa in extreme wellness high fiber wrap ½ cup oatmeal + 2 eggs (add protein powder to oats for more stable energy) Breakfast taco ! scrambled egg + avocado and salsa in mini tortilla Huevos Rancheros: 2 eggs, black beans, 1/4 avocado and sauteed pablano pepper Avocado Toast: Sprouted whole grain toast, spread on 1/3 avocado, top with 1-2 eggs, sliced tomato, balsamic glaze Protein Mocha: Chocolate Protein + Coffee + Milk Smoothie: 1 scoop protein powder, 1 cup milk, 1/2 banana, 1/2 cup mixed berries, 1 tbsp. peanut or almond butter, handful of greens such as spinach (bonus points for add-ins such as flax, fiber, or chia seeds) Muffin Tin Veggie Egg Cups – 6 servings Ingredients: 5 eggs (or 2 eggs and 1 cup whites) Salt and pepper, to taste Mix and match fillings fresh spinach, chopped tomato, diced onion, finely diced bell pepper, finely diced broccoli, cut into small florets cheddar cheese Directions: Preheat oven to 350ºF (180ºC). In a greased muffin tin, place your desired combination of fillings into each muffin cup. Beat the eggs until smooth then pour the beaten eggs into each muffin cup until the liquid almost reaches the top. Bake at 350°F (180°C) for 20 minutes, until set. Overnight Oats Ingredients: ½ cup or 1 cup servings (more than that is too much) Quaker (or any brand) old fashioned oats Milk (I like to use almond but any milk or water is fine) Add ins: Apples, Cinnamon, Berries (especially frozen), PB2, Peanut Butter, Protein Powder, Cacao Nibs, banana, nuts etc Directions: Prep Oatmeal by scooping your portion size (1/2-1 cup) into Tupperware. Add 1 scoop of desired protein powder Cover with Almond milk amount as desired and stir together. I like to just cover the top of the oats. Add toppings as desired and allow to soak overnight. In morning- pop in microwave and BOOM its heaven in your mouth
Ingredients for two servings: 1 can chickpeas or garbanzo beans 1 cucumber, peeled 2 cups tomatoes, halved 1/4 red onion, sliced very thin 1/2 cup feta cheese Dill (fresh or dried) 4 tbsp. Greek Salad dressing (I like Braggs vinegarette or Garlic Expressions) or a mixture of Red wine Vinegar and Olive Oil Mix all ingredients together and enjoy ! Takes less than 10 minutes to make and tastes even better the next day! For added protein: Grab a rotisserie chicken and throw in some chicken breast chunks To make it vegan: Leave out the feta cheese To bulk it up: Eat on a bed of greens or cauliflower rice
Ingredients for 4 servings: 1 lb ground chicken, turkey or grassfedbeef Taco Seasoning (make you own out of cumin, chilli powder, garlic powder, onion powder, red pepper flakes , oregano and paprika) 4 sweet potatos Optional toppings: Guacamole ( buy or make your own using this recipe) Plain Greek Yogurt (tastes just like sour cream! I like to mix mine with some lime juice) Lettuce Pickled Red Onion (simply put sliced red onion in a jar of apple cider vinegar overnight) Tomatoes Cheese Directions: Cook sweet potatoes in oven at 400 degrees for 45 minutes or in microwave for 8-10 minutes. While potatoes are cooking cook ground meat in pan until done and add taco seasoning. Cut sweet potato open and spoon over meat and other toppings of your choice. A great meal prep idea !
CAJUN MANGO CHICKEN SALAD🥭🏝 Ingredients: ✨Chicken ✨Mango ✨Jalapeño ✨Avocado ✨Red Onion (+ ACV for pickling) ✨Olive Oil ✨Limes ✨Cajun Seasoning ✨Butter Lettuce I marinated the chicken in a mixture of grated lime, olive oil and Cajun seasoning . Braised the jalapeños in my cast iron skillet or keep them fresh. Pickle red onion by putting it in a jar of ACV overnight. Put these babies on everyTING! Dressing is 1 T Olive Oil + 1 T lime juice + 1 tsp Cajun seasoning
Greeking out over these Greek Chicken Tzatziki Burgers! Threw them on a Mediterranean Salad and topped with Homemade Greek Yogurt Tzatziki Sauce. Honestly might just maybe be my new favorite recipe, these burgers are SO moist! Burgers: 2 lbs ground chicken or turkey 1/2 cup bread crumbs 1/2 cup feta 1/2 cup sundried tomatoes chopped 1/2 red onion 10 oz package frozen spinach 2 eggs 3 cloves garlic 1 tbsp oregano Form into patties and cook ~7 ish minutes per side in cast iron skillet or grill Tzatziki (you can certainly buy the kind they sell at the store made out of who knows what, or you can easily make your own) Mix together: 2 cups plain low fat Greek yogurt 3 mini cucumbers sliced (optional) 1 tbsp olive oil 3 garlic cloves minced Juice of 1/2 lemon 2 + tbsp dill (preferably fresh but dried works just fine) Mediterranean Salad: 1 pint cherry tomatoes 1/2 red onion 5 mini cucumbers Braggs Vinegarette Salt/Pepper/Dill Enjoy on a mixture of greens and fresh dill (bc you can never have enough dill) . Watch the video for further instruction.