New 30 Day Challenge Starts Oct 8th!

Healthy Nut Butter Cups

dessert recipes snacks Jun 26, 2018

If you have a sweet tooth like I do, then this recipe will be your savior.  I’ve had people say these taste better than the real thing…but these are healthy!  Of course, everything in moderation (your mom hit the nail on the head with this).  Enjoy 1-2 of these every day to kick that sugar craving and reap all the healthy goodness.

What makes homemade treats healthy?

 Dark Chocolate

It’s a true joy that a food so delicious is also good for you.  The darker the chocolate, the better.  Dark chocolate contains less sugar than milk and lots of awesome antioxidants and fiber, which keep you feeling healthy and full.

Nut Butter

The beauty of this recipe is that you can use any nut butter you choose!  Peanut butter is classic, but try it out with almond butter or even sun butter (made from sunflower seeds).  With all the nut allergies these days, sun butter is your best bet if you’re making these for a school...

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Who needs the ice cream truck when you have your own popsicles?

dessert recipes snacks Jun 03, 2018

It’s after Memorial Day, which means the summertime season has begun!  It may not be officially summer just yet, but it sure feels like it.  Summer calls for fun, friends, and tasty treats.  With these 100+ degree days, we’ve been super into popsicles lately.  While it may be intimidating and sound messy to make your own popsicles, we promise that it can be fun and mess free! 

Here’s how it’s done:

  1. Buy some popsicle zip-top bags. We’ve been using the Zipzicle brand which you can order on Amazon.  Or, go the old fashion route and use an ice tray, cover it with foil, and insert toothpicks for the handles.
  2. Choose what you want to fill your pops with. Get creative!  Here are some of our favs:

-Tropical Paradise: pineapple, banana, mango, orange juice

-Watermelon Refresher: watermelon, mint, honey, coconut water

-Berry Green: mixed berries, spinach, coconut water

** Make it a protein pop!  Use your favorite...

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Healthy, Tasty Ice Cream

dessert recipes snacks May 24, 2018

Memorial Day is around the corner, which means summer is almost here!  If you’re like me, then you know that summer isn’t quite the same without some ice cream to cool you down.  Unfortunately, ice cream doesn’t always fit into a daily healthy eating plan.  That is, until now!  Here is a recipe for a delicious snack that will satisfy your sweet tooth and cool you off while also being healthy and made from natural ingredients.  Sign us up!

The best thing about this recipe is that it doesn’t require a fancy ice cream machine.  A simple blender or food processor will do.  With this healthy ice cream recipe, you can enjoy all the deliciousness of summer while sticking to your health and fitness plan!

 

Healthy Ice Cream

(makes 2 servings)

 

2 frozen bananas (take the peel off before freezing!)

Splash of your choice of: almond milk, regular milk, coconut water

 

Add Ins:

For chocolate – add 1 teaspoon...

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Food for the Brain

nutrition recipes snacks May 11, 2018

The beauty about food and nutrition is that most foods are functional.  This means that they serve a purpose for our bodies and our minds.  Today, we’re going to focus on food for the mind.  The ultimate brain food looks suspiciously like a brain…you guessed it: walnuts!

Walnuts contains omega-3 fatty acids, which are also found in salmon.  No need to be afraid; these are the “good” fats that protect us not only from heart disease, but from depression and dementia as well.  Eating walnuts has been linked to improving day to day brain function.  Food that tastes great and makes us smarter, too?  Sign me up!  Omega-3s are the building blocks of the brain, and our body doesn’t make them on its own.  That’s why it is so important that we get these omega-3 fatty acids from foods such as walnuts.

Walnuts also contain twice as many antioxidants than other nuts (such as peanuts and pistachios). ...

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Palmtree Paradise - My #1 Favorite Smoothie

This smoothie will upgrade your mornings to a solid 10. It brings a burst of tropical goodness, fiber, and energy to start your day in the best way. There are small additions you can make to boost this simple, healthy recipe. Tailor it to what you need and enjoy!

Palmtree Paradise

1.5 cups Spinach (can be frozen)

1 cup Almond Milk

1 fresh or frozen Banana

1/2 cup Mango

1/2 cup Pineapple

1 scoop Protein Powder

1/2 cup Greek Yogurt

 

Boosts

Immunity - Switch mango for 1/2 cup berries (Antioxidants), switch the almond milk with OJ (Vit. C)

Gut Health - add a small amount of peeled ginger, 1/3 cup oatmeal (fiber)

Energy - add 1 serving matcha powder (caffeine), 1 teaspoon coconut oil (MCTs)

 

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3 Tasty High-Protein Snacks

protein recipes snacks Apr 19, 2018

Whether it's the mid-day lull or after a tough workout, it's important to recover with high quality protein. We have 3 delicious, high-protein recipes that all incorporate veggies. Enjoy!

 

Healthy Tuna Salad Bites

-1 can albacore tuna in water

-3 tablespoons olive oil mayo

-1/4 cup diced red bell pepper

-1/4 cup diced onion

-salt/pepper to taste

-basil to taste

Mix together and serve on whole grain crackers or whole wheat pita bread. This recipe is a great source of anti-inflammatory Omega-3's!

 

PB&J Parfait

-1 cup greek yogurt

-1 tablespoon nut butter

-1 tablespoon strawberry preserves

Layer the parfait with the nut butter and strawberry in the middle of the greek yogurt and enjoy! This is a great quick and easy recipe for some high quality protein.

 

Black Bean Dip

-1/2 cup diced onion

-1 clove garlic

-1/2 seeded jalapeño pepper

-1 can black beans, rinsed 

-1/2 lime, juiced

-small handful cilantro

-salt/pepper/cumin to taste

Cook the onion, garlic,...

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Superfood Power Protein Breakfast Smoothie

Calories: 440 Carbs: 51 Fat: 17 Protein: 30

This smoothie is packed full of antioxidants and protein to start your day off right. The combination of carbs and fat gives you both short and long term energy to help you get through your morning. 

  • 1 cup (250 ml) unsweetened almond milk.
  • 1/2 ripe banana
  • 1/2 cup frozen mixed berries.
  • 1-2 large handfuls of baby spinach.
  • 1 tbsp Almond Butter
  • 1 tbsp chia seeds
  • 1 scoop vanilla protein powder

Blend and enjoy!

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Protein Energy Bites!

protein snacks Mar 17, 2018
Total Time: 10 min                Yields 20-24 balls (depending on size)

Ingredients:

  • 1 1/2 cups rolled oats
  • 1/2 cup vanilla whey protein powder (about 2 scoops)
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1/2 cup "Justin's" almond butter (or any nut butter) 
  • 3 tbsp natural honey
  • 1 tsp vanilla extract
  • Optional adds: 1/3 cup raisins, chocolate chips

Instructions

  1. Mix all dry ingredients to a large bowl.
  2. Add in peanut butter, honey, and vanilla extract. Stir to combine.
  3. Add in any extra ingredients (chocolate chips, raisins, etc.). Mixture should be slightly sticky but still crumbly.
  4. Slowly add in water 1 tablespoon at a time and use hands (get in there!) to combine until dough comes together in a sticky ball that holds together. If mixture is too dry, add in more nut butter.
  5. Roll into balls using hands.
  6. Place in a container to set in the fridge for at least 30 minutes.
    *Store in fridge until ready to eat.
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Coffee Vs. Matcha

nutrition snacks Mar 13, 2018

Hey fitness fans!  Is it just me, or does 3pm always feel like nap time?  Unfortunately, most of us don’t have the luxury of taking a nap in the middle of the day.  This means we need to find another way to cope with the urge to catch some zzzz’s.  For many of us, caffeine is the answer to our sleepiness. But which source of caffeine should you reach for...coffee or matcha?  Is drinking these beverages considered healthy?

Here’s the good news: coffee AND matcha are good for you!  That is, if you don’t overdo it on the added cream/sugar/sweeteners.

Before we begin this debate, let's go over one thing:

What even is matcha?

Matcha is made from ground green tea leaves.  It is different from green tea made from a bag because you consume the whole leaf.  This means that you reap the benefits of the additional antioxidants and minerals that you would otherwise miss.  In fact, one cup of matcha can have as...

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