Tag Archives: nutrition

5 Superfood Snacks to Boost Energy

Need a snack? Ditch the chips and make one of these Superfood Snacks instead.

 

Superfood Snacks

Chips, cakes, and ice cream offer you nothing but fat, salt and sugar, and in overabundant quantities. These Superfood Snacks offer you fiber, vitamins, minerals, protein and healthy unsaturated fats that could even help you burn fat. Try these out:

1. “PB & J” on Ezekiel Bread

Toast a slice of sesame or cinnamon raisin Ezekiel bread. Then, spread 1 tbsp. of natural almond butter and 1 tbsp. of raspberry preserves on it. This super-satisfying snack is the super-version of the classic Peanut Butter & Jelly on white bread.

Healthy Snack Ideas to Crush Cravings

2. Avocado Toast

Dominating the superfood world right now is Avocado Toast of all varieties. Toast a slice of 100% whole wheat or multigrain bread, then add 1/4 of an avocado (sliced) on top. Try topping it off with tomatoes, lox, 1 sunny-side up egg, or turkey bacon. The possibilities are endless.

3. Grapefruit & Honey

Taking a break from agenda of pushing my Loaded Apples recipe, try 1/2 a grapefruit with 1 tbsp. of honey instead of regular sugar. You get the health benefits of honey and some extra sweetness added to the fat-burning, high fiber grapefruit.

4. Sweet Potatoes w/ Honey & Cinnamon

I swear this tastes like eating a Sweet Potato Pie without any guilt and a fraction of the fat. Bake 1 large sweet potato and slice it down the middle. Sprinkle cinnamon on top and a drizzle (1 tsp.) of honey. Is there anything better than Superfood Dessert?

5. Date Bars (Lara Bars)

Lara bars are an amazing snack if you’re looking for a healthy fix. Made up of only 2-3 ingredients, Lara Bars are essentially just date bars with cashews, coconut, apples, almonds, etc.

What are the best fruits for diabetics?

Unbelievable Protein Muffin Recipes!

These superfood options are a great way to boost your energy and your  metabolism when you feel yourself crashing in the middle of the day. Pair them with a cup of coffee and get ready to feel 100% again.

Carrot Cake Protein Pancakes Recipe

What’s better than breakfast for dinner? Dessert for breakfast. Try this Carrot Cake Protein Pancakes recipe.

Carrot Cake Protein Pancakes Recipecarrot cake protein pancakes recipe

Imagine being able to eat spiced carrot cake bursting with autumn flavors without any guilt. What’s more, imagine being able to eat carrot cake after your workout to BUILD MUSCLE AND BURN FAT. Now that’s possible with this Carrot Cake Protein Pancakes recipe.

Ingredients
1/2 cup Flapjacked Carrot Spice Pancake Mix
1/2 cup of water
2 egg whites
1 tsp. cinnamon
1 tsp. vanilla extract
2 tbsp. lite maple syrup
1 tsp. coconut oil

Instructions
1) Mix pancake mix, water, egg whites, cinnamon and vanilla extract.
2) On a coconut oiled pan, cook the pancakes on a low-medium flame until golden brown on both sides.
3) Plate and drizzle maple syrup.
4) Serve.

Nutrition Info
Protein: 30 g
Carbohydrates: 41 g
Fat: 11 g

Want to make these Carrot Cake Pancakes even more Carrot Cakey? Make a cream cheese glaze or frosting:

Ingredients
2 tbsp. cream cheese
2 tbsp. butter (melted)
1 tbsp. powdered sugar
1 tsp. vanilla extract

Want more delicious pancake inspired recipes? Check these out:

Maple Glazed High Protein Jelly Donuts Recipe

High Protein Cookies

What Are The Best Fruits for Diabetics?

Of all the fruit out there, what are the best fruits for diabetics?

Best Fruit for Diabetics

You can eat all different types of fruit if you have diabetes. You don’t have to limit yourself to these fruit but be aware of the portions and carbohydrate content in each serving. The best part is, there’s so much variety with fruit that you can have a beautiful mix of colors and flavors to keep things fresh. Here are the best fruits for diabetics:

1. Strawberries
Strawberries are first on my list because for a single serving you’re able to eat 1 1/4 cups which is the most out of the other berries. “Strawberries are lower in calories and have three times more vitamin C than the other berries on this list

2. Raspberries
Raspberries have the most fiber compared to cranberries, strawberries, blueberries, and blackberries making them a close second on the list.

3. Apples

Nothing beats a New York apple in the middle of Autumn. Apples are packed with fiber and vitamins, and are generally much less expensive than berries. Pick small-medium sized apples and make sure you eat them with the skin so you don’t miss out on any quality nutrition.

4. Oranges
I’m sure you know that oranges are loaded with Vitamin C, but did you know they’re also packed with fiber and potassium. Make sure you keep the rind (the white stringy stuff) intact.

5. Kiwis
Just in case you feel like changing things up, grab a large kiwi and eat around the fuzzy skin. “Kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet.” – Kelly Kennedy, RD.

At the end of the day, most fruits in moderation (about 15 g of carbs per serving) are a fantastic option for someone with diabetes. While fruits are high in sugar, they’re also loaded with vitamins and fiber. Learn how to incorporate them in your diet to achieve a balance in your overall health, diabetic or not.

Protein Muffin Recipes That Are Unbelievable

Can you burn fat & build muscle while eating muffins?! You can with these protein muffin recipes.

Protein Muffin Recipe

I made these 4 Unbelievable Protein Muffin Recipes using Flapjacked Mighty Muffin mix, a little creativity and some suggestions from some of my followers on Instagram. Each muffin has 20+ grams of protein, less than 30 grams of carbs, and less than 10 grams of fat. A regular muffin has closer to 15 grams of fat, 35+ grams of carbohydrates and about 3 grams of protein. Try these out instead:

1) Chocolate Peanut Butter Cup Muffin

Add about 1/4 cup of water to the Double Chocolate Mighty Muffin mix and microwave for 45 seconds on high. Once cooked, use your spoon to dig a small hole in the middle of the muffin. Add 1 tbsp. of peanut butter to the center and make a melted peanut butter core!

2) Molten S’mores Sundae Muffin

Add about 1/4 cup of water to the S’mores Mighty Muffin mix and microwave for 45 seconds on high. Once cooked, add 1 tbsp. of reduced fat frozen vanilla froyo on top to make a molten S’mores Sundae.

3) Apple Turnover Muffin

Add about 1/4 cup of water to the Apple Cinnamon Mighty Muffin mix and microwave for 45 seconds on high. Sprinkle 1 tsp. of brown sugar on top and add 1 tbsp. of diced apples to make a delicious Apple Turnover High Protein Muffin.

4) Maple Pumpkin Muffin

Add about 1/4 cup of water to the Maple Pumpkin Mighty Muffin mix (my personal favorite) and microwave for 45 seconds on high. Add crushed pecans and a drizzle of lite maple syrup on top for an classic Autumn breakfast (or dessert) and an unbelievably healthy and delicious high protein muffin.

My friends at Flapjacked sent me these samples after I won their Instagram giveaway and their strategy definitely worked because I will be a customer. I’m not sure it possibly gets much better than high protein muffins in under 60 seconds. Check out their pancake mix also. My favorite is the carrot spice mix. I’ll have a recipe up for Carrot Cake Pancakes soon, make sure you subscribe to my newsletter so you get it directly to your inbox!

6 Healthy Snack Ideas to Crush Cravings

Need a healthy way to crush cravings? Try any of these 6 healthy snack ideas:

These healthy snack ideas will crush cravings, promote a healthy body and keep you feeling full and energized all day! Made up of whole foods, these healthy snack ideas are mostly made up of roasted nuts, cheese, fruit, meat, yogurt, and vegetables. Give ’em a try:

1. Roasted Almonds, Low Fat Cheese & Fruit.

Grab 1/2 oz. of roasted, unsalted almonds, 1/4 cup of low-fat cheddar cheese cubes and a piece of fruit for a protein and fiber packed snack. The blend of healthy fat, fiber, complex carbs, and protein will keep your energy levels up for hours.

2. Small Cobb Salad.

Crush your hunger cravings by slicing one hardboiled egg over chopped romaine and/or spring mix lettuce, bacon bits, cucumbers, tomatoes, and diced low-sodium ham for a snack loaded with veggies and protein.

3. Veggies & Hummus.

Load up on vitamins, minerals and fiber by dipping your favorite vegetables in 2 tbsp. of hummus for a low fat, low carb mid day snack. Try it with sliced peppers, carrots, broccoli, and cucumbers.

4. Loaded Apples

Slice up an apple and cover it with peanut butter, granola and honey for an unbelievably delicious pick me up. This is my personal favorite of the 6 healthy snack ideas. Get the recipe right here!

5. Greek Yogurt Parfait

The slow-digesting protein and probiotics in Greek yogurt will surely keep you feeling great all day. Top it off with crunchy granola, sliced bananas and a little honey. Get the recipe right here!

6. Homemade Trail Mix

Ditch the store bought trail mix. Mix a few ounces of roasted mixed nuts with 1/4 cup of dried fruit and 1-2 tbsp. of extra-dark chocolate chips. This should crush your sweet tooth AND your cravings.

5 Reasons to Meal Prep

There are 5 important reasons you should start to meal prep.

 

5 reasons to meal prep

If you want to save money, get better fitness results, eat better meals, never get “hangry”, and have fresh food “on tap” then read on. Making your meals in advance, whether that be 1 day, 3 days, or 5 days in advance, can have enormous benefits on your health and on your wallet. Here’s why:

1. Save Money

Bringing home-cooked meals to work can cost you as little as $2-3 for that meal. Compare that with closer to the average $10 that people generally spend on lunch and you can see how those savings can add up over time.

How Meal Prepping Can Save You Thousands

2. Get better fitness results.

Meal prep means you have more control over the exact amount of protein, carbohydrates, fat, fruit, and vegetables you’re eating. This puts you in the driver seat on the road to fat loss and muscle building.

3. Eat better meals.

When you meal prep you put yourself in charge of how the meals come out. You don’t have to be a great cook to make great meals. My recipes are easy to make (with the exception of some of the more extravagant ones) and take very little time. No disrespect to the classic bagel & cream cheese, but you could have a protein packed Greek yogurt parfait instead and be full way longer.

Cinnamon Vanilla Greek Yogurt Parfait (Recipe)

4. Never get “hangry”.

Like the Snicker’s commercial, are you not yourself when you’re hungry? Are you more irritable, sleepy, or light headed? When you meal prep you have access to high quality food every 3 hours which means just as you’re really starting to get hungry again you have a meal waiting.

5.Have fresh food on tap.

Piggy-backing off of #4, when you meal prep you have fresh food on tap. Being able to make your diet at least 80% whole food means you can eat high quality, nutrition dense food when you eat, instead of eating greasy pizza and calling that a meal.

High Protein, Low Carb Seafood Zoodles (Recipe)

I highly recommend checking out 6 Pack Fitness if you plan on getting into meal prepping. They make several lines of meal management bags ranging from backpacks and totes, to purses and briefcases.

Top 5 Muscle Building Mistakes

You could be stalling your gains if you’re making these Muscle Building Mistakes.

If you’re hitting the gym 4-5 days per week and giving it your all only to maintain your current shape, you’re probably beginning to get frustrated. Go through this list and think about whether you could be making any of these muscle building mistakes:

1. You’re not recovering properly.

Proper recovery is made up of a few components: rest, nutrition, and myofascial release/stretching.  Your body needs adequate rest (sleep) to go into “restoration mode” and begin the recovery process. Make sure you’re supplying your body with the nutrition it needs to successfully build muscle. Without the right resources you can’t expect to grow. Finally, using a trigger point roller, barrel roller, massage therapist, and even just stretching can help alleviate sore muscles, improve blood flow and increase recovery rate.

4 Keys to Faster Recovery

2. You’re not adding variety to your workouts.

You need to try new angles, new exercises, new set/rep patterns, maybe even a new routine to spark some change for your body to adapt to.

4 Steps to Bigger Arms

3. You’re relying too heavily on supplements to recover.

Your supplements are only there to help supply additional nutrition to your diet. Too many people rely on them. Having a post-workout whey protein shake is a good start but you might not be supplying your body with everything that it needs to recover. Try an 80% whole foods approach made up of lean protein, complex carbohydrates, fruit, vegetables, and plant-based fats. Make sure you’re exceeding, or at the very least meeting your necessary caloric intake.

5 Reasons You Should Supplement With BCAAs

How Meal Prepping Can Save You Thousands

4. Too much break time in between sets.

Get your playlist together BEFORE your workout. Don’t spend time texting, looking for music, talking, or liking stuff on Facebook in between your sets. You should only be taking 45-60 seconds in between sets to recover (unless you’re powerlifting). Use that time for dynamic stretching, breathing, flexing (building mind-muscle connection).

5. You’re not working out optimally.

This could mean you aren’t hitting full ROM when you should be, you’re cardio isn’t intense enough, you’re not focusing enough on eccentric contractions or stressing the muscle enough within each rep. This mistake is very easy to make so be conscious of it.

Cardio Acceleration Supersets for Fat Loss

 

Smoky Pulled Pork Tacos Recipe

Turn heads at your next BBQ with these Smoky Pulled Pork Tacos.

smoky pulled pork tacos

To keep it simple, I’ll post the recipe as if you’ve already prepared your pulled pork but in case you’ve never made it before, you essentially just have to slow cook several pounds of pork shoulder with spices, bbq sauce, and onions.  This is what you need for one serving:

Ingredients
2 whole wheat or flour tortillas
6 oz. pulled pork
2 tbsp. cole slaw (shredded cabbage & carrots, lite mayonnaise)
2 tsp. spicy mustard
2 tsp. diced raw onions

Instructions
1) Place 3 oz. of pork in the center of each tortilla.
2) Top with 1 tbps. of cole slaw per taco.
3) Add spicy mustard evenly over the top.
4) Top them off with raw diced onions.

Nutrition Info
Protein: 41 g
Carbohydrates: 44 g
Fat: 18 g

Want to turn up the heat?

Use this Kickin’ Jalapeno Cole Slaw instead of regular cole slaw.

This recipe is perfect for portion control, flavor, variety, and is balanced nutritionally. Try bringing to your next BBQ get together and let me know how everyone likes it!

Top 10 Exercises for Women of All Fitness Levels

top 10 exercises for women

These exercises are great for sculpting the legs, triceps, booty and core, the most popular problem spots for women. Why is that? Because for most women, this is where your body tends to store fat deposits. Try adding these workouts to your routine to tone those problem spots and add 10-20 minutes of cardio after to melt the fat away.

My Top 10 List of Exercises for Women

  1. Box/Bench Step UpBox/Bench Step-Ups are one of my favorite ways to target the quads and glutes without any risk to the lower back muscles. Once you get good at these, try holding on to dumbbells for some extra resistance. I typically do 3-4 sets of 12-15 reps. Because it’s a single leg movement, it’s a little too risky to go very heavy (4-6 reps) so keep it body weight-light weight.
  2. Single Leg Dead LiftSingle Leg Dead Lifts are a great way to strengthen your hamstrings and glutes while also working on your coordination, core and balance. Keeping the weight relatively light, do 3-4 sets of 10-12 reps per leg.
  3. Lateral Box/Bench Step UpUnlike the instructions in the link above, you don’t need to add a knee-raise at the end unless you want to. Lateral Box Step Ups will place more stress on the glutes and vastis lateralis.
  4. Goblet SquatTarget your quads, core, shoulders (slightly) and glutes with Goblet Squats. You can do these with a kettle bell, dumbbell, or plate. Try adding 4 sets x 10 reps to your routine.

  5. Jump Squats Turn up your explosiveness with Jump Squats. Go for time or high reps completing either 30-60 seconds of nonstop jump squats or 20-30 reps. Want to turn it up a notch? Hold on to some light dumbbells or wear ankle weights and do it all over again.
  6. Stability Ball Hamstring CurlTest your balance while you sculpt your hamstrings with the Stability Ball Hamstring Curl. You’ll also hit your core and glutes with this effective workout. Try adding 3 sets of 10 slow and controlled reps to your routine.
  7. Rope Triceps Extension The triceps are a common problem spot on many women. Target them with Rope Triceps Extensions, keeping the elbow completely still and squeezing at the end of every contraction. You can try variations like 4 sets x 10 reps, 3 sets x 15 reps, 3 sets x 20 reps, etc. Toy around with them and see what works best for you!
  8. Leg RaisesFlatten your stomach by adding Leg Raises to your workouts. You can do them laying down or hanging (the more difficult version), 5 sets x 15-20 reps or until failure. Check out these Windmill Leg Raises on my Instagram
  9. Pistol BridgesAlso called Single Leg Glute Bridges, Pistol Bridges are a fantastic, weight free way to focus on targeting just the glutes. Try 3-4 sets x 12-15 reps, holding each rep for 1-2 seconds and really squeeze the glute at the end of the contraction. Turn up the intensity by placing a 25-45 lb plate on your hips.
  10. Plank VariationsPlanks are a fundamental, core building exercise. Once you get comfortable doing regular planks for 5 sets x 30 seconds, try changing up the plank. Here’s a list of different planks to try out once you get the basics down:
    TRX PlanksStability Ball PlankBosu TRX Plank Variations

Want really creative workouts? Check out my friend and amazing Personal Trainer & Coach Jess Nasuti on Instagram.

Top 5 Testosterone Boosting Foods for Men & Women

Whether you’re just starting a bodybuilding routine or just looking to put on a few pounds of lean muscle mass, you want to make sure you’re supplying your body with the right resources so it can thrive. Boost your testosterone levels naturally and pack on some serious muscle with these 5 testosterone boosting foods:

Top 5 Testosterone Boosting Foods

1) Meat

Animal meat is a high quality source of protein and saturated fats which both support healthy testosterone levels in both men and women. Opt for lean meats like chicken breast, lean steak cuts, and turkey breast.

2) Coconut Oil

Coconut oil is a medium-chain triglyceride and saturated fat that supports testosterone production in the body but is also low in cholesterol making it a fantastic substitute for butter.

3) Eggs

Eggs are one of my favorite ingredients to cook with because they’re a high quality source of lean protein, saturated fat, vitamin b12, and fat soluble vitamins. I typically mix one whole egg with a few egg whites and cook them with mixed vegetables, low fat cheese, and complex carbs like potatoes or have a complex carb on the side like oatmeal.

4) Spinach

Spinach is a great source of magnesium which supports healthy testosterone levels. An easy way to get spinach in your diet is to add it to smoothies, omelets, sandwiches, and or juice it.

5 Diet Hacks to Increase Vegetable Intake

5) Shellfish

While I’m not a big shellfish eater, these little guys add testosterone boosting protein, flavor, and variety to your meal plan. I mostly use shrimp but you can also try oysters, mussels and lobster.

Try this Cajun Shrimp Quesadilla

Low testosterone levels could mean:
+ Low sex drive
+ Increase risk of obesity
+ Increased risk of reduced muscle mass in the body.

A lot of my recipes include meat, coconut oil, eggs, spinach and occasionally shrimp (shellfish) making them great for putting on lean mass, increasing testosterone and burning fat naturally.