Healthy Low Carb Chocolate Bites

Healthy Low Carb Chocolate Bites

Hey all! Everyone seems to request healthy dessert recipes around the holidays, so I figured I would keep it fairly basic with this chocolate recipe. One of my nutrition clients told me her “non-negotiable” food was chocolate…so this one is especially for her! If you have not already purchased mini silicone cups for healthy cooking/baking, you must order a pack immediately. These are so much fun to use, and the kiddos will love them as well! I played around with this recipe a few different times, and in the end, the fewer ingredients the better. I tried a recipe using cocao butter, but have yet to get the proportions right to post. I tried a recipe using half coconut oil and half earth balance butter, but had a weird aftertaste. Like I said before, the basic ingredients/recipe had the best results. Everyone these days seems to have coconut oil in their pantry, but few seem to have cocao butter. Coconut oil for the win!! Gather all ingredients, a small saucepan, spoon, measuring tools/cups, and the silicone cups. Scoop the coconut oil into the saucepan and melt the coconut oil on low heat. Add in the vanilla extract and stir. Add in the liquid stevia in the raw drops. Add in the protein powder and Cocoa powder and stir together until well blended. Turn off heat. Scoop the healthy chocolate protein concoction into the individual silicone cups. You can get as creative as you would like at this point. Add raspberries, nuts, peanut butter, etc…Have fun with it! Place in the refrigerator for at least 20 minutes and then enjoy!...
Proper Nutrition Guidelines while Breastfeeding

Proper Nutrition Guidelines while Breastfeeding

Hey all! Lately, I’ve been getting many questions in regards to proper nutrition in regards to breastfeeding. I am currently nursing my daughter, and I have to say, it is MUCH HARDER than I ever anticipated! I guess I just felt it would all happen naturally and easily and I would just make it work. Hmmm…not the case whatsoever. If you are a mother who has any history with attempting to nurse, you know what I mean! Every woman has a different experience when nursing, and some women do not produce any milk at all. I have many friends that wanted to nurse their children, but just couldn’t produce enough to even feed them one feeding in an entire day. What were they doing wrong? NOTHING! The body does what it wants and although there are things that may help boost the milk supply for nursing mothers, some women will never produce enough to breastfeed. Some people have such a strong opinion as to why it is crucial that every mother breastfeed their children. They will back their opinions with research that states: Fighting off Infections Immediately after Birth…In the first days following delivery, your breasts produce colostrum, which is highly concentrated in carbohydrates, protein, and antibodies. Colostrum naturally progresses to milk after about 2-weeks of feeding, and still provides immunity. Lower Risk of Long-term Health Issues in Mothers… According to the U.S. Department of Health and Human Sciences, breastfeeding can actually reduce serious health risks in mothers such as Type 2 diabetes, breast cancer, and ovarian cancer. A 2010 article in Scientific American also states that the risk...
Vegan Lentil and Zucchini Spaghetti with Roasted Chickpeas and Tomatoes

Vegan Lentil and Zucchini Spaghetti with Roasted Chickpeas and Tomatoes

Hey all! It’s been awhile since I’ve created a new recipe that was both healthy AND quick to make…not to mention DELICIOUS! This lentil and zucchini pasta recipe was actually a last minute decision and I’m incredibly surprised at how well it turned out and how great tasting it was. This pasta dish is unlike most out there in regards to the nutrition. Most pasta dishes are packed with carbohydrates and fat…and topped with a large serving of meat. This recipe is 100% Vegan and is low glycemic. Low glycemic means that the meal contains a good balance between healthy carbohydrates and protein (and fiber). The balance of these macronutrients allows for blood sugar to stay at a normal (lower) level, instead of spiking drastically from a meal that is high in unhealthy carbohydrates. Blood sugar stabilization is crucial for prevention of diabetes and obesity. Ok ok…I know you all just want the recipe…so here we go! Feel free to simply watch the video below or read the step by step instructions of how to make this amazing Lentil and Zucchini Pasta with Roasted Chickpeas and Tomatoes. Gather all ingredients, a baking sheet, large pot, pasta strainer, and a large bowl. Preheat oven to 400 degrees. Spray the baking sheet with cooking spray. Drain and rinse the chick peas and pour onto the baking sheet. Drizzle with olive oil, sprinkle with garlic salt, and mix well with your hand. Place into the oven on 400 degrees for 20-25 minutes. Remove from oven when slightly brown and somewhat crunchy. Leave in longer if you desire them crunchier. While the chickpeas...
Healthy Strawberry Lemonade Yogurt Bars

Healthy Strawberry Lemonade Yogurt Bars

Everyone loves popsicles this time of year!!! The only problem with the majority of store bought popsicles, is the fact that they are packed with sugar and carbohydrates, therefore extremely high on the glycemic index. Some people are still not aware that consuming large amounts of fruit and fruit drinks is a quick way to pack  on the pounds, not to mention, can potentially lead to developing diabetes in the future. The trick to eating fruit for your betterment is to choose fruits that are low glycemic and have little affect on blood sugar. The best low glycemic fruits to consume are berries. I highly recommend staying away from watermelon and pineapple, because these are the two fruits that cause the biggest spike in blood sugar when consumed. Okay okay, back to these delicious healthy strawberry lemonade yogurt bars! The beauty of making these popsicles, is that you can switch up the recipe according to your preferred taste/sweetness liking/etc. If you prefer raspberries, blackberries, or blueberries  in addition or in place of the strawberries…have at it!!! The kids will enjoy helping you make these healthy popsicles…and will love eating them! Gather all ingredients, the popsicles holders, a bowl, blender, and a spoon. Add all ingredients (except the strawberries) into the bowl and mix well with a spoon until all ingredients are mixed well. Add the strawberries into the blender and blend just long enough to chop up the berries. DO NOT COMPLETELY PUREE, leave chunky. Pour the chopped berries into the bowl with the yogurt mixture. Mix well. Pour the healthy strawberry lemonade yogurt mixture into each individual popsicle space, leaving a tiny bit of unfilled space at the top. Secure the handles...
Healthy Low Glycemic Snacks for Travel

Healthy Low Glycemic Snacks for Travel

Are you preparing for a trip and nervous about staying on track with your nutrition? Traveling is great, but it can also be stressful when it comes to sticking with a low glycemic diet. Although it may seem close to impossible to eat healthy on vacation, THERE IS A WAY!  I am going to share some of my favorite meals/snacks that are quick and easy to pack for a long day of travel. These are also snacks that you can keep in your hotel room for those times you might want to walk to the local ice cream shop and indulge. So reach for that yummy protein bar instead!!! Low Glycemic Protein Bars/Nuts Bars. Make sure to read the label of the protein bar and it should have a “low glycemic” tag if it is low glycemic. It may still be low glycemic and not specify. Make sure the protein and sugar/carb ratio is fairly comparable and DO NOT eat the bars that have double the sugar content than the protein content. My favorites are: Clif Builder’s Bars (peanut butter chocolate and mint chocolate are amazing) Luna Bars and Luna Protein Bars (chocolate chip cookie dough and peppermint stick are amazing) Zone Bars Quest Bars (try to get the flavors without sucralose) Garden of Life Protein Bars Kind Bars (dark chocolate and sea salt is the only flavor that is very low in sugar). Think Thin Protein Bars Oatmega Protein Bars FLATOUT (light original or multigrain flaxseed) with natural peanut butter and a small unripe sliced banana FLATOUT (light original or multigrain flaxseed) with natural peanut butter and a sprinkle of stevia Blue Diamond Nut Thins Crackers or Lentil Crackers with natural...
Significantly Improve your Running Pace in 30 days…

Significantly Improve your Running Pace in 30 days…

Some of you may know that I have been against supplementation as long as I have been training… mainly because all the products I have researched have been unsafe and ineffective. I’ve finally found a company that has natural and effective products and I’m now trying to spread the word to people I know who actually appreciate quality products and the science behind them! I’ve been taking the Protandim myself for just under 2 months and have experienced huge improvements in my endurance and strength. Not only has my squatting weight increasing by 40 pounds, but my overhead shoulder press has increased by 10 pounds. I’ve also been doing a running test that has truly blown my mind in regards to the results! See the pace/distance in the pics below. I honestly only ran one time between the first 2 runs, and I managed to knock off 10 minutes from my overall time!   The Protandim is a Nrf2 synergizer that neutralizes the free radicals in our body’s (these attack our cells as we put our body through work/age/illness),  ultimately minimizing  oxidative stress. I have read tons of articles on this product, and I’m so impressed by the science behind it. Lifevantage also has a PhysIQ line (protein, cleanse, probiotic, fat burner), a skin care line, a canine health line, and the AXIO line (natural energy drink, caf and decaf). To check out all products/ingredients/facts, visit http://www.bodybalancebysarah.lifevantage.com Protandim is the only supplement proven in a clinical study to reduce cellular stress by an average of 40% in 30 days. It has been shown to increase superoxide dismutase levels by 30%, glutathione by...
Six Pack Abdominal Routine

Six Pack Abdominal Routine

HEY ALL! If you are looking for a new routine to fit into your abdominal workouts, please give this one a try. The key to getting six pack abs is not only your abdominal routines, but more so your nutrition. If you would like more exercise routines and/or nutritional advice, please email...

If I Were DESPERATE to Lose Weight – I Would Do THIS … Reserve Your Free Copy

One of the most frequent questions I get is this: “What would you do to lose weight if you were desperate?” That’s a good question. Because I’ve helped many desperate folks that needed to drop weight fast and it worked (every time). After developing my scientifically backed program and testing a bunch of times, I discovered a PROVEN plan you can rely on when your back is against the wall and the “wolf is at your door” and you need to lose weight FAST with lasting results that are guaranteed for life. Reserve your copy now (Only 3 left) Have a grrrreat holiday!...
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