Healthy Pad Thai

This recipe for a Pad Thai is lower in carbs and higher in protein than what you?d get at your local Thai place, yet filled with all the same flavors that you love.

If you?ve been craving Pad Thai but don?t want to sacrifice all of the hard work that you?ve been putting in with your workouts then give this recipe a try!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Noodles
1 (8oz) package Black Bean & Sesame Fettuccine (Explore Cuisine)

For the Sauce
3 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon rice vinegar
1 tablespoon coconut aminos?
2 tablespoons coconut sugar
3 tablespoons ground fresh chili paste (sambal oelek)
2 tablespoons creamy peanut butter

For the Pad Thai
1 tablespoon olive oil?
2 teaspoons minced garlic
1 teaspoon fresh ginger, grated
1 pound boneless, skinless chicken breast, chopped into 1-inch pieces
2 eggs, slightly beatens
2 cups Butternut squash noodles
1 cup bean sprouts
? cup dry-roasted peanuts, chopped
3 Green Onions, chopped
? bunch fresh cilantro, chopped
2 limes, sliced
sea salt

Instructions

1. Bring 8 cups of water to a boil. Add the black bean and Sesame Fettuccine. Reduce heat and simmer for 6 minutes. Drain and rinse and set aside.

2. Mix the sauce ingredients together and set aside.

3. Place a large skillet over medium-high heat. Add the olive oil, garlic, ginger and chicken. Cook, stirring often, until the chicken is cooked through. Push the chicken to one side of the skillet.

4. Add the beaten eggs to the skillet, away from the chicken, and scramble, breaking it into small pieces as it cooks.

5. Add the noodles, sauce, butternut squash noodles, bean sprouts, and peanuts to the skillet. Mix to combine.

6. Top with the green onions, cilantro and serve immediately with lime wedges. Salt generously to taste.?Enjoy!

Nutrition
One serving equals: 288 calories, 12g fat, 591mg sodium, 22g carbohydrate, 9g fiber, and 22g protein

Incredible Hulk Muffins

These tasty muffins are free of gluten, refined sugar, additives, artificial coloring and artificial flavors – all of the hidden harmful ingredients that fill most kid foods on the market. In addition, we?ve packed FRESH spinach and wholesome?protein powder ? in the batter for additional nutritional benefits.

Best of all these muffins taste fantastic, so the effort that you spend in making them will be rewarded with happy children that are filling up on good, wholesome nutrition!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 12

1 cup old fashion oats, ground to flour
1 cup?blanched almond flour?
? cup vanilla protein powder
1 tablespoon Chia Seeds
1 teaspoon?baking soda?
1 teaspoon?baking powder?
? teaspoon sea salt
1 teaspoon?ground cinnamon?
2 ripe bananas, mashed
2 cups baby spinach
? cup almond milk
1 egg
1 tablespoon?coconut oil?, melted
? teaspoon?apple cider vinegar?
1 teaspoon?vanilla extract?
? teaspoon?almond extract?
1 tablespoon coconut sugar (optional topping)

Instructions

1. Preheat the oven to 350 degrees F. Line a 12-muffin tin pan with silicon baking cups or paper liners.

2. In a large mixing bowl combine the ground oats, almond flour, protein powder, chia seeds, baking soda, baking powder, sea salt and cinnamon. Mix until the mixture is free of clumps.

3. In a food processor pulse the fresh spinach. Add the banana and almond milk and blend until smooth. Add the egg, coconut oil, apple cider vinegar, vanilla and almond extract and blend.

4. Pour the liquid mixture into the mixing bowl with the dry ingredients. Mix until fully combined.

5. Fill each of the 12 prepared muffin tins with batter. Sprinkle the tops of the muffins with coconut sugar and a crack of sea salt.?Bake for 18 minutes, or until a toothpick comes out clean.

Nutrition
One serving equals: 119 calories, 4g fat, 99mg sodium, 15g carbohydrate, 3g fiber, 3g sugar and 7g protein.

Slow Cooker Chicken Tacos

Here?s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal. Double up on this recipe and use it for your weekly meal prep!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

2lbs boneless, skinless chicken thighs
3 bell peppers (any color), thinly sliced
1 yellow onion, thinly sliced
1 (4oz) can green chiles, chopped (I use mild!)
1 (14oz) can diced tomatoes
1 (16oz) jar green salsa
4 cloves garlic, minced
? cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
? teaspoon black pepper
Large lettuce leaves
Avocado, sliced

Instructions

1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.

2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

Nutrition
One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.


One serving equals: 372 calories, 8g fat, 34g carbohydrate, 8g fiber, 9g sugar and 39g protein.

Fitness Lasagna

A great way to reduce the calories in your day is to eat healthier versions of your favorite dinners. This lasagna is the perfect example. The calories, carbs and fats in this dish have been dramatically reduced with some creative ingredient swaps.

Instead of regular lasagna noodles, this recipe calls for zucchini noodles in order to sway the calorie balance in your favor. Cheese has also been swapped out for egg whites, which increases the overall protein while reducing calories.

I am really pleased with how this lasagna turns out both in flavor, consistency, and of course added protein. You?d be surprised at how similar baked egg white looks and feels to melted cheese. Your family will have no clue that this dish is healthy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

For the Noodles
1 small?spaghetti squash
4 Green Zucchinis, sliced into ? inch noodles
1 teaspoon olive oil
Dash of salt and pepper
a sprinkle of?dried basil

For the Filling
1? pounds ground meat (turkey, beef, chicken or even ground impossible burger)
1 teaspoon sea salt
2 cloves Garlic, minced
1 yellow onion, chopped
2 teaspoons Dried Oregano (OR fresh oregano)
1 (25.5 oz) jar marinara sauce
16 oz. carton egg whites

Instructions

1. Preheat oven to 400 degrees F. Line 3 baking sheets with parchment paper.

2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring. Cut the rings into half and arrange on one of the baking sheets. Drizzle with olive oil and sprinkle with salt and pepper.?Roast in the preheated oven for 30 minutes.

3. Using a mandoline slicer, slice the zucchini into ? inch lasagna noodles. Place in a single layer on the remaining prepared baking sheets. Drizzle with olive oil, salt and pepper and dried basil. Bake at 400 F for 10 minutes.

4. In a large skillet, place the ground meat, salt, garlic, onion and oregano over medium high heat. When the meat is browned add the marinara sauce and scrape the roasted spaghetti squash flesh into the skillet. Mix well and simmer for 5 minutes.

For the Assembly

1. In a casserole dish,?make a single layer of zucchini noodles at the bottom. Top with half of the filling. Top with half of the egg whites. Top with the remaining zucchini noodles, the remaining filling, the remaining egg whites. Sprinkle a little more oregano and basil on the very top.

2. Reduce the oven to 375 and bake uncovered for 40 minutes. Turn on the broil for 2-3 minutes, to help evaporate some of the liquid from the top of the lasagna.?Enjoy!

Nutrition
One serving equals: 380 calories, 14g fat, 987mg sodium, 13g carbohydrate, 4g fiber, 6g sugar and 44g protein.

Bacon Wrapped Chicken

Here?s an EXCITING slow cooker chicken dinner recipe to spice up your life!

By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen?s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 sweet potatoes
3 Green Apples
? cup natural BBQ sauce (avoid ones with added sugars)
1 tablespoon lemon juice
1 tablespoon coconut sugar (optional)
4 skinless, boneless, chicken breasts
8 slices Turkey Bacon
1 tablespoon fresh parsley, for garnish

Instructions

1. Skin the sweet potatoes and slice into half-moons.

2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.

3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.

4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.

5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.

kid flexing muscles

Who’s Watching you?

Getting fit and healthy is an individual journey.

It takes focusing on yourself, your choices, your progress, and ultimately your results.
And so it’s easy to be fooled into thinking that it’s all about you.

Sure, it is about you, but at the same time, each and every choice that you make, and action that you take, is being noticed by someone.

Who’s watching you?

Your kids.

Kids care very little about what we say. They will wait for you to finish talking and will then take note of what you do.

Are you following the advice that you give?

Who else is watching?

Your partner, your friends, your co-workers, your parents, your siblings, your neighbor…

We are all in this together, so the next time that you are tempted to throw in the towel on your quest for a healthier, fitter, happier, BETTER you, remember those eyes watching you.
When you aren’t strong enough to stick with it for you, stick with it for them.

If you’re ready to take your fitness to the next level, I’m here to help. Call or email me now to get started on a fitness program that you will be proud to accomplish.

Let’s do this together!

man stretching

Anti-Fitness Habits

The following 3 habits will result in weight gain faster than you can say ‘anti-fitness habits.’ Break these habits quickly.

Drinking Calories. Soda pop, coffee drinks, smoothies, and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.

Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.

Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.

peanut butter protein bars

Peanut Butter & Chocolate Protein Dessert Bars

Here?s a dessert bar that you can feel good about indulging in.

  • It?s not loaded with sugar, and yet it tastes sweet.
  • It has a healthy serving of protein, and yet it?s creamy and decadent.
  • It has delicious chocolate and protein flavors, and yet contains zero refined sugar.

These Peanut Butter Chocolate Protein Dessert Bars are the perfect dessert to make and share this holiday season. Make tons! These disappear very quickly…

Courtesy of RealHealthyRecipes.com

What you need
Serves 25

  • ? cup unsalted shelled sunflower seeds
  • ? cup raw, unsalted pepitas
  • 1 cup Pitted Dates
  • 1 (16oz) jar of natural peanut butter
  • 1 cup vanilla protein powder
  • 1 (9oz) bag Lily?s stevia-sweetened chocolate chip
  • 1 teaspoon coconut oil
  • ?

  • 1 tablespoon flake sea salt (optional topping)

Instructions
1. Line a 9×11 casserole pan with parchment paper.
2. Place the seeds in a food processor and pulse until fine. Remove and set aside.
3. Place the dates in the food processor and pulse until creamy.
4. Add the seed powder, peanut butter, and protein powder to the food processor and blend until smooth and fully incorporated. Press the dough into the bottom of the prepared pan.
5. In a double boiler, melt the chocolate and coconut oil. Pour over the bars and place them in the fridge for 15 minutes to chill. Sprinkle with some flaked sea salt. Cut into bars and enjoy!

Nutrition
One bar equals 198 calories, 14g fat, 86mg sodium, 6g carbohydrate, 6g fiber, 6g sugar and 10g protein.

Healthy dinner plate

Are You Sure Your Dinner Is Healthy?

This is your year to finally lose the weight and get fit?and it all starts with dinner.

You may be exercising hard, getting plenty of sleep and staying diligent in your hydration, but if you?re eating the wrong food for dinner then sadly you will never reach your goals.

Most dinners are too high in calories to allow you to steadily lose weight and progress towards your ideal body. This goes for restaurant dinners as well as homecooked meals.

However, the good news is that it is possible to enjoy wholesome, fitness dinners that support your fat loss results whether out-to-eat or cooking at home.

I want to make this as simple as possible for you so that you?ll actually use it to transform the way that you select your nightly meal. Rather than worrying about calories and measurements simply ask these 3 questions before you sit down to eat your next meal and visualize a clock?

Fat Burning Question #1: Is there Lean Protein?
Your meal should start with a lean source of high-quality protein that?s cooked in a healthy way. Choose a protein that has been grilled, baked, broiled or steamed. Fish, chicken, turkey, egg, lean red meat and beans all make great choices.

Picture your plate as a clock and fill it from 12 o?clock to 4 o?clock with your choice of protein. This is roughly 1/3 of your plate.

Fat Burning Question #2: Is it mostly Fibrous Veggies/Greens?
Next, come fibrous veggies and greens. Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrients in a low-calorie package. Salads and seasonal vegetables make perfect choices for your fat-burning meal. Just be sure to watch out for heavy dressings or fattening cooking methods that may add additional calories to the dish.

On your plate fill between 4 o?clock and 10 o?clock with these fibrous veggies and greens. This is roughly half of your plate.

Fat Burning Question #3: Is the Starch in Moderation?
Are you gaining weight or not able to lose weight? Chances are your meals are filled with too many starches, including potatoes, pasta, rice, grains and bread products. To make these starches more fattening, they are often cooked with added fats that increase the calorie count. For your starch stick with wholesome, complex carbs like sweet potatoes, brown rice, sprouted grains and legumes.

On your plate fill between 10 o?clock and 12 o?clock with these wholesome starches. This is the smallest portion on your plate for a reason, as these starchy carbs are calorie-dense and just a little goes a long way. Fight the urge to push the line by allowing yourself to eat more starches than you need.

I hope that these 3 simple questions make it easier for you to choose your next fat-burning meal by cutting through some of the confusion. While there are certainly more specific, measured meal plans that lead to body transformation success, this guide is meant to keep you on track when you aren?t sure what you should be eating.

For the most effective results, pair your clean eating with a challenging exercise routine. That?s my specialty!

Call or email today and I?ll get you started on an exercise program that will transform your body once and for all.

motivational quote

21 Universal Benefits of Exercise

The number one reason that most people are out-of-shape is that they don’t exercise enough.

I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

You’ll reset your body:
Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also, exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

You’ll lose the jiggles: Regular exercise tightens flabby arms, legs, and waistlines. So wave goodbye to the jiggles with a solid exercise program.

You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You’ve probably heard of ?runner’s high’, this can be achieved by any great workout.

You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, boot camps, workout centers, and even the jogging trail are all great places to connect with fun new friends.

You’ll improve your BMI: You know that maintaining a healthy BMI is key to disease prevention. Exercise is the best way to keep your BMI under control.

You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks, you’ll see shape and tone in all the right places.

What are you waiting for? Lace-up your shoes and get moving!