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!...
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...
Harmful Ways to Lose Weight

Harmful Ways to Lose Weight

There are a number of ways to lose weight that can be detrimental to your mental and physical health. I feel the need to address this issue because a lot of people are creating more harm than good to their bodies in an attempt to lose weight. I have known a few people that have struggled with unhealthy means of weight loss and I do not wish their terrible long term effects on my worst enemy. THE LOW CALORIE/NO CALORIE DIET- Anorexia is such a prevalent disorder among teenagers, as well as many others. Our bodies need fat and calories for fuel, and lack of food can lead to many major problems. Without the proper nutrients, the body will eventually go into organ failure. As a means of restricting calories, many people will latch onto the artificial sweeteners in order to consume food and beverages. Artificial sweetener is a whole other beast, but you should stay away from it as much as possible. I suggest using Stevia in the Raw or raw sugar in moderation. STICK WITH NATURAL! SKIPPING MEALS- Many people skip meals in an attempt to consume less daily calories in hopes that leads to weight loss. Eating fewer meals throughout the day will actually SLOW DOWN your metabolism and lead to weight gain. If you are eating a low glycemic (high protein and fiber) diet, then the more meals you consume throughout the day, the better! You have to eat to lose! PURGING- This is a fancy word for making yourself throw up. You may have heard of Bulimia, which is the eating disorder that involves binging (eating a...
Healthy On-the-Go Meals and Snacks

Healthy On-the-Go Meals and Snacks

Looking for healthy meal and snack ideas for your on-the-go lifestyle? Well if anyone can feel your pain in regards to lack of time…it would be me! I am going to share some of my favorite meals/snacks that are quick and easy to pack for a long day away from home. Boiled Eggs (minus the yolks)- I will eat mine with a drop of hot sauce or a spray of parkay spray butter. Protein Bars/Nuts Bars- My favorite 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, and Kind Bars (dark chocolate and sea salt is the only flavor that is very low in sugar). 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. FLATOUT (light original or multigrain flaxseed) with natural peanut butter and a sliced small banana FLATOUT (light original or multigrain flaxseed) with natural peanut butter and a sprinkle of stevia FLATOUT (light original or multigrain flaxseed) with low fat cheese/low sodium deli meat/lettuce/mustard/etc) FLATOUT (light original or multigrain flaxseed) with low fat cheese/veggies/etc FLATOUT (light original or multigrain flaxseed) with pizza sauce/low fat cheese/turkey pepperoni Ezekiel Bread with natural peanut butter and sliced banana (or sprinkle of stevia) Ezekiel Bread with avocado or hummus or greek cream cheese Ezekiel bread with low fat...
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