Tag Archives: weightloss

Enlightened Crisps Review

Enlightened is a health food company that makes health alternative snacking options including good-for-you crisps and low sugar, high protein ice cream.

They sent me a sample box of their crisps which come in the following flavors: mesquite bbq, sriracha, wasabi and sea salt. The crisps are made of roasted broad beans (fava beans), sunflower oil, salt and the spices that make up whatever flavor you choose. That’s it. They completely satisfy the need to eat something crunchy like potato chips or veggie fries (what a joke). They aren’t light like a traditional flour crisp that you would get in the grocery store though. These have some density to them, they’re like a cross between a regular crisp and a nut. They’re definitely worth trying out if you’re looking for a healthy, high protein snack to bring to work to replace things like Gold Fish, chips, corn chips, and pretzels.
My personal favorite flavor was the sriracha. Click the picture below to hunt for a good deal on them!

Stack them with this smoothie for a healthy, satisfying meal.

Want more healthy snacks? Click the links below or go to the Healthy Snacks tab of my Recipes on my homepage:

Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix

Lenny & Larry’s Protein Cookie Review

Protein Packed Vanilla Cinnamon Cappuccino Recipe

High Protein Peppermint Patty Ice Cream (Recipe)

What Are The Best Times to Eat Junk Food?

The answer you want to hear is “all the time” but unfortunately we all know that isn’t the case. So what are the best times to eat junk food and why? There are two specific times of the day that I’ll allow…occasionally even encourage eating “junk food” and there’s a reason for it. I’m an advocate for eating clean 80% of the time  and living life the other 20% of the time. The 20% that you’re more flexible you should try to work around these times of the day:

1. First thing in the morning.

Let me make this clear, nothing feels better than eating a large, well-balanced breakfast consisting of fruit, vegetables, protein and complex carbs. There’s just not. However, first thing in the morning is one of the best times to eat things like pancakes and jelly donuts because your insulin levels are low from 6+ hours of fasting. You may experience a sugar crash but that sugar is less likely to be stored as fat for two reasons. First, because your blood sugar is low from fasting your body is more likely to use that sugar. Second, you have the whole day to burn off that jelly donut. Again, you would get the same blood sugar spiking benefits from eating fruit in the morning.

What You Should Eat 2 Hours Before Your Workout

2. Directly after your workout.

An intense workout will deplete your muscles of glycogen (blood sugar) or at least burn  a significant amount of it. Post workout pancakes, Gatorade, donuts, Swedish Fish, and other high-sugar foods make great post-workout meals because they replenish glycogen quickly. This is why it’s common to see bodybuilders posting insanely delicious post-workout meals on Instagram.

What Should You Eat Post-Workout?

People assume dietitians and nutritionists will force them to eat celery sticks and boiled chicken but here’s some insider advice: dietitians teach you how to incorporate your favorite foods into your diet, not exclude them. It comes down to quality of life, balance, variety, and moderation. Learn the 80/20 Diet Rule, practice it, and stay active. Improving your health is really that simple, we just tend to overcomplicate it.

Want more advice?
Tweet me & follow me on Instagram. Plus, you can always check out the new Advice column on my homepage menu for advice on dieting, training and supplementation.

Check out these awesome cheat meals:
Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix
Protein Cookie Cheat Meal in 15 Seconds
The Ultimate Kodiak Cake Pancake Stacks (Recipe)
Strawberry Banana Protein Smoothie (Recipe)

Try these healthy cheat meal alternative!

Kodiak Cakes

Nuts n’ More

Kickin’ Jalapeno Coleslaw Recipe

Coleslaw is seldom the conversation piece of any barbecue but you may just turn some heads (and water some eyes) with this recipe. Not only is this a low fat alternative to traditional coleslaw but it’s also a sinus clearing, fat burning side dish and conversation piece.

2 cups of chopped red & green cabbage
1/4 cup sliced carrots
2 sliced jalapenos (remove seeds)
2 tbsp. apple cider vinegar
1 tbsp. lite mayo
1 tbsp. honey

+ Combine cabbage, carrots and jalapenos in a large bowl and toss.
+ Add jalapeno seeds for extra heat!
+ Add mayo, apple cider vinegar, and honey.
+ Mix and toss until all of the ingredients are distributed evenly.
+ Serve

Protein: 2g
Carbohydrates: 12g
Fat: 5g

Get more recipes on my Instagram and Facebook page!

The Truth Behind IIFYM (If It Fits Your Macros)

If you’ve been on Instagram anytime within the last 5 years chances are you’ve noticed one of your fit friends post a picture of an ice cream sundae covered in broken up Pop Tarts and chocolate syrup with the hashtag: #iifym. The idea is that the sources of your macro nutrients don’t matter as long as you hit your day’s goal of carbohydrates, protein and fat. There’s an element of truth here and depending on your goal it may work just fine for you. But, here’s what you need to know about IIFYM:

1.IIFYM Pre-Workout

The best way to fuel for any sport/training session is to time your meals and make sure they consist of nutrition content adequate enough to meet your needs. 30 grams of sugar from ice cream acts very differently in your body than 30 grams of whole grains or fruit. If you eat 30 grams of sugar before your workout you’re most likely going to spike your blood sugar, subsequently leading to a sugar crash mid-workout. Not the best idea for any athlete that needs to perform for more than 30 minutes.

Click here for examples of perfect Pre-Workout Meals

2. IIFYM is a viable option in a crunch. 

What I like about IIFYM is that if your daily carbohydrate goal is 250 grams and you’re short by 100 grams without much time left in the day, then that ice cream sundae is an easy (and delicious) solution to your problem. Oatmeal is clearly better for you but it takes some serious emotional strength to sit and eat a giant bowl of plain oatmeal. Most people don’t have this problem, and if you’re looking to cut up, assuming you’re not one of the genetically gifted, a giant bowl of ice cream before bed isn’t going to help your fat burning goal by any meals.

3. IIFYM For Emotional Health.

I consider IIFYM to be the 20% part of my 80/20 Diet Rule. I think that’s the healthiest way to utilize IIFYM. There are people who make IIFYM 80% of their diet and that’s where you begin to run the risk of health complications. Giving yourself that 20% leniency rule allows you to fit some of the food you love in your diet without filling your body with processed junk food all day. It’s more for emotional eating satisfaction than physical, although there is the physical benefit of restoring glycogen stores.

In short, IIFYM should not be a guideline but rather a “break in case of emergency” excuse to meet your macro nutrient needs when you need a very occasional break from eating super clean. Here’s an example of the 80/20 Diet Rule with the 20% coming from an IIFYM mindset.

Meal 1
Green Smoothie

Meal 2
Egg White Omelet w/  peppers, onions, reduced fat cheese, and spinach
Ezekiel Toast w/ raspberry preserves

Meal 3
Brown Rice
Roasted Asparagus

Meal 4
Chicken Fingers
French Fries

Meal 5
Greek Yogurt
Roasted Almonds
Dried Fruit


4 Ways to Cut Water Weight Fast

Have you ever eaten chinese food late at night just to wake up with puffy eyes and a bloated belly? Eating salty food can cause you to retain water under the skin which looks a lot like body fat. Obviously the best thing you can do is not eat high sodium food like chinese food, chips, processed food, etc., but for the sake of this post I’ll teach you how to cut that water weight. Here are 4 Ways to Cut Water Weight Fast:

1. Drink Coconut Water

Coconut water is high in potassium which helps excrete excess sodium from the body. Really as long as you increase your potassium intake you’ll help get that excess sodium out of the body but coconut water is also a fantastic way to hydrate so I give it precedence.

2. Drink 1-2 cups of coffee or tea, but no more than 2.

We all know that coffee & tea contain caffeine, which is a diuretic. That means that they’ll help you excrete excess fluid, but be careful not to overdo it. Too much coffee or tea and your body will respond by holding onto water to prevent dehydration. 1-2 cups will be enough to flush out some excess water without risking provoking that opposite effect.

3. Sweat it out.

This is pretty obvious right? But if you’re eating Chinese food late at night chances are you aren’t in the mood to hit the treadmill. Hit it anyway. Do 20 minutes of cardio and then sit in the sauna for 10-15 minutes. You’ll feel incredible burning off that junk food, plus you’ll sweat out that water weight and excess sodium.

4. Drink lots of water.

Aim for 0.5 to 1 ounce per lb of bodyweight to flush out the excess sodium in your system. By drinking more water you’re encouraging your body to release more water through excretion. Couple that with the caffeine from your tea or coffee and you’ll be cutting out that water weight in no time.

cut water weight scivation xtend jug club
Scivation’s Water Jug Holds about 1/2 Gallon and is easy to carry! Great way to track how much you’re drinking each day.

cut water weight scivation xtend jug club

Put all 4 pieces together and you’ll keep your body hydrated while you cut the water weight that’s disguising itself as bodyfat. And again, the best way to prevent putting on a lot of water weight is to avoid salty, processed foods and take out. It’s bound to happen sometime though so you might as well be prepared.

Check out my Instagram and Facebook page for more advice, awesome recipes, and workouts!

Cinnamon Vanilla Greek Yogurt Parfait (Recipe)

Greek yogurt is a staple in my diet because it delivers a large portion of slow-digesting protein. You can use it as a topping, dipping sauce, sour cream substitute, make frozen Greek yogurt, or just make a breakfast parfait. I generally choose the latter because it only takes a few minutes to make a killer parfait. Here’s my Vanilla Pumpkin Greek Yogurt Parfait recipe:

Cinnamon Vanilla High Protein Greek Yogurt RecipeIngredients
1 cup Plain Greek yogurt
1 tsp. cinnamon
1 tsp. nutmeg
2 tsp. vanilla extract
1 packet Truvia
1/4 cup high protein Granola
1/2 oz. roasted almonds, walnuts or pecans
1 tbsp. chia seeds
1 medium banana (sliced)



1) Mix the Greek yogurt with the cinnamon, nutmeg, vanilla extract and Truvia until the contents are evenly distributed.
2) Mix the granola, chia seeds and roasted nuts and layer atop the yogurt mixture.
3) Top the parfait with sliced bananas. 

Nutrition Info
Protein: 36 grams
Carbohydrates: 24 grams
Fat: 8 grams
Calories: 312

*Disclaimer = that picture is from a previous recipe…but that’s exactly what it looks like anyway.

Check out more recipes and awesome workouts on my Instagram and Facebook!

High Protein, Low Carb Seafood Zoodles (Recipe)

Wish you could eat plate after plate of spaghetti without gaining any weight? This could be your best chance. This mixed seafood zucchini noodle recipe packs in over 30 grams of protein with as little as 10 grams of carbs per serving. That’s about 1/3 of the amount of carbs per serving that you would get from pasta and at a restaurant you might get more than 3 servings of pasta with your entree! Check out this recipe:

Ingredients (Makes 2 servings)
3 oz. shrimp
3 oz. calamari
1 large zucchini (shredded through a zoodle maker)
1 clove of garlic (chopped)
1 tbsp. olive oil
1/2 cup of tomato sauce
1 tbsp. mixed italian seasoning
1 tbsp. grated parmesan cheese

Instructionsseafood zoodles zucchini noodles vegan vegetarian
1) In a large skillet, heat the olive oil and chopped garlic on a medium flame.
2) Add shred
ded zucchini.
3) Add shrimp, calamari, and italian seasoning. Stir.
4) Add 1/2 cup of tomato sauce. Stir.
5) Cook for 5 minutes and continue to stir occasionally.
6) Plate and sprinkle grated parmesan cheese.


Nutrition Info (Per 2 Servings)
PRO: 40 g
Carbohydrates: 18 g
Fat: 14 g

You have to try this recipe out! Let me know how you like it. Check out my Instagram and Facebook for more great recipes, workouts, and giveaways!

The “Lose 40 lbs in 40 days” Scam Diet

Is your chiropractor suddenly a nutrition expert? Do you see signs for new diets that advertise “no hormones, no hunger, no cravings, lose 40 lbs in 40 days, no exercise”? I bet you don’t see a price associated anywhere. I’ll tell you exactly how this works because I did a brief stint at a “Wellness Office” and left when I saw what was going on. Please keep in mind that this doesn’t reflect all of these types of diets as some may have actual nutrition experts (RDs, licensed nutritionist, etc.) on board, but most don’t.

1. Losing 40 lbs in 40 days IS NOT HEALTHY.

1-2 lbs per week is a healthy standard for weight loss. That’s roughly 8 lbs in 30 days. Chances are if you’re very overweight and have a very poor diet you’ll lose much more than the 8 lbs you planned for by eating a healthy diet and exercising regularly.

2. 500 calories or less.

You’ll most likely be put on an extremely low calorie diet of 500 calories or less, made up mostly of vegetables and maybe 6 oz. of meat.

3. “Doctor Supervised Program”

Your doctor is most likely going to be a chiropractor with maybe a certification in nutrition (if you’re lucky). A nutrition expert has at least a 4 year degree in Nutrition/Dietetics and an RD is even better.

4. This program can cost you $1000+

I watched desperate people dish out THOUSANDS of dollars to do a program like this. A gym membership would cost you a fraction of that price ANNUALLY, coupled with the help of a Personal Trainer and Nutritionist, you could still spend less money and have a lifetime of results instead of 40 days.

5. “Have an apple day; have a steak day; detox water”.

I can’t make this up. There was a “metabolism reset” day, in case you plateau, called an “apple day” where you literally eat nothing but 8 apples all day. This is your nutrition expert. Once I read this part of the Diet Guide I was totally out. I tried to stay open minded as long as I could but I knew this was complete B.S.

I could make 100 more points about how much I hate these diets. How chiropractors have taken to this practice because it’s extremely profitable. In my opinion, feeding off of people’s desperation is the most pathetic way to make a living. If you’re considering a diet like this please consider getting a Personal Trainer, following a healthy diet plan made by an actual Nutrition Expert, and put the work in. I know it’s hard but you’ll be healthier and much happier.

Check out my Instagram and Facebook for FREE examples of meals and advice that can help you lose weight, exercises, and product giveaways!

Getting Rid of Lower Belly Fat

The #1 most stubborn area on the body has to be the lower abdominals. Lower belly fat is always the first to show up and the last to leave. It torments men and women alike. Want to get rid of it once and for all? Here’s how:

1. Step Up Your Cardio

Get motivated. Get moving. 25 minutes of HIIT training or sprintervals per day, 4-5 days per week should be enough to stimulate some serious fat burning. You could also go the traditional route and do 45-60 minutes of steady state cardio but it’s not nearly as effective nor time efficient.

2. Cut the Sugar

“Sugar is sugar, your body can’t tell the difference” is the biggest load of bull I’ve ever heard. Your body ABSOLUTELY knows the difference between sugar from a banana and. sugar from a Snickers bar. How ironic, that ad was created BY A SUGAR COMPANY. Decrease your carb intake and opt for complex carbohydrates like whole grains, fruit, and vegetables.

3. Hard-Core Training

Train your core 3 times per week, doing at least 5 sets of core exercises and make each day different. Your core can be trained many different ways. Sit ups are just one of those ways. Here’s an example:

Day 1
Planks: 5 sets x 45 seconds
* mix it up with Plank variations seen on my Instagram.

Day 2
Leg Raises: 5 sets x 15-20 reps
* different variations are also on my Instagram.

Day 3
Weighted Sit Up: 5 sets x 15-20 reps

Step 1 is to burn some belly fat. Step 2 keeps it off. Step 3 tones the muscles underneath so you have something to show for your hard work.

Check out my Facebook for more advice!

What You Should Eat 2 Hours Before Your Workout

You should DEFINITELY be eating before your workout. I’ve had a lot of clients get light headed and dizzy on me because they thought the fastest way to weight loss was to eat as little as possible and work out full force. You need to eat 2 hours before your workout and what you eat is very important. You want healthy, sustained energy to fuel your workout. Chicken nuggets may be delicious but they aren’t going to help you perform at your best. Here’s what you need:

1-2 Servings of Complex Carbohydrates to provide slow, steady energy to last for your whole workout. We’re not eating simple carbs like candy, juice, or white bread because that will subsequently cause a blood sugar spike, leading to an insulin spike and then a blood sugar crash.

1 Serving of Lean Protein to provide essential amino acids to your muscles as you workout, delaying fatigue, balancing blood sugar levels and helping your body recovery faster.

1/2-1 Serving of Unsaturated Fat to contribute to the release of slow, steady energy for your whole workout. Additionally, unsaturated fats, specifically high in Omega 3’s, may contribute to increased lipolysis(fat burning) and help relieve joint pain.

Here’s a good example of a Pre-Workout Meal from my Instagram:
preworkout meal

1 medium Gala apple
Whey Protein Shake (1 scoop whey protein, 8-12 oz. cold water)
1 tbsp. natural peanut butter