Have you ever walked from the cupboards to the fridge, opening the doors just to close them ten times because you don't know what to make or you didn't plan when you went grocery shopping? Yup, that would be me too. I did that just yesterday when I got home from work and it always ends the same, I reach for the only thing that I can make with very little ingredients, pancakes. Not a bad option but not the best for what I need to fuel my body. So, this fall I am going to try s
Recently my fellow coaches and I decided to dive into habits for our weekly coaching education series. I initially thought that I had good habits because I exercised five days a week and eat really well, so why would I need to spend more time on habits? Before I discuss my experience, we should take a look at what is a habit. The dictionary says it’s a practice or tendency that is hard to give up. "It's okay to take a step back and start small!" When I read the definition I w
Ingredients: 10oz Dark Chocolate 1 tbsp coconut oil 3/4 cup full-fat (canned) coconut milk 1 tsp vanilla extract 1/4 cup hazelnuts (finely ground) 1/4 cacao powder (for coating) Directions: Finely chop the chocolate into small shards. Place the chocolate into a medium mixing bowl and add the coconut oil. In a small saucepan, heat the coconut milk until it begins to simmer. Do not let the coconut milk boil. Immediately pour the coconut milk over the chocolate and coconut oil.
What usually happens when you change too many things at once? You quit because it's too hard and too much! We are here to say it doesn't have to be! Check out these four small changes you can make to your daily diet to start improving your health TODAY: 1. Ditch the vegetable oils: margarine, vegetable shortening, ready use dough, fried foods, coffee creamers and packaged snacks are the worst culprits for hydrogenated oils. We recommend using heart healthy vegetable or plant
One pan in the oven for a protein packed lunch or supper! Ingredients 1 red onion 2 cups broccoli florets 1 yellow bell pepper, sliced 2 cups baby carrots 1 1/2 cups cherry tomatoes 3 tablespoons olive oil salt, to taste pepper, to taste 10 sprigs fresh thyme 3 cloves of garlic Chicken 4 chicken breasts olive oil salt, to taste pepper, to taste 1 pinch paprika 4 sprigs fresh thyme 4 cloves of garlic Special Equipment 2 baking trays aluminum foil Directions 1. Preheat oven to
These delicious chocolate chip peanut butter cookie dough protein bites are the perfect snack and will give you 8 grams of protein. They are ready in less than 10 minutes and fix your cookie craving. You can keep them in the freezer for up to 3 weeks. Enjoy! Prep Time: 10 minutes Baking Time: NONE Makes: 16 energy bites Ingredients: -1 1/2 cup oat flour -1/4 cup coconut flour -2 scoops vanilla protein powder -pinch of sea salt -1/4 cup mini chocolate chips -1/2 tsp vanilla ex
INGREDIENTS For The Protein-Packed Chopped Mason Jar Salad: 1 cup grape tomatoes, whole 1/2 cucumber, peeled and diced 1/2 cup chickpeas 1 cup cooked turkey meat, diced 1 hard-boiled egg, diced* 1 cup raw baby spinach For The Creamy Italian Dressing: 1/2 tsp. dried oregano 1/2 tsp. dried basil 1/4 cup plain greek yogurt 1 clove garlic, minced 2 tbsp. apple cider vinegar 1/4 tsp. sea salt 1/4 tsp. black pepper For The Asian Chopped Mason Jar Salad with Mandarin Orange Vinaigre
Ingredients Blackberry Mint Infused Water 1/4 cup fresh blackberries 2 small sprigs fresh mint or one large sprig 4 cups fresh water Lemon Lime Infused Water 1/2 lime sliced 1/2 lemon sliced 4 cups fresh water Strawberry Cucumber Infused Water 1/2 cup strawberries sliced 1/2 cup cucumber sliced 4 cups fresh water Blueberry Orange Infused Water 1/4 cup blueberries 1 orange sliced 4 cups fresh water Instructions For each variation of water, place fruit and/or herbs into a large