My client’s are always asking me what protein powders I recommend. Obviously protein powder qualifies as a supplement and eating whole food is certainly preferable. I can’t tell you how much I look forward to my post-lift shake & banana! It’s delicious and quickly replenishes my depleted glycogen stores!
My Post-Workout Shake:
• 100 grams 100% liquid egg whites (I use All Whites, and yes it’s safe to drink because it’s pasteurized)
• 8 ounces Almond Breeze Unsweetened Vanilla Almond Milk
• 2 scoops of Orgain Organic Vanilla Protein Powder
Nutrition Facts: 33g Protein | 16g Carb | 6g Fat | 236 kcal
I’ve personally tested a wide range of protein powders (including whey isolates, egg white based, and plant based…haven’t tried the cricket exoskeleton one yet, no I’m not joking – that’s a thing). But here are my top 4 all-time favorites:
All four of these protein powders are:
✔ Certified Organic
obvious bonus: because thy are plant based they all mix easily & taste amazing! 🙂
Orgain Organic Protein Plant-Based Powder, Vanilla Bean, 2.03 Pound
Love and Peas (675 g)
Perfect Fit Protein (25 Servings – Vanilla)
Nature’s Harvest Meal Replacement
Autumn is officially here and I don’t know about you but pumpkin’s can’t have all the spot light! I have way been way too excited about seeing barrels full of my favorite apples: Honeycrisp! I feel like I could eat like 4 of these a day (what’s that they say “too much of a good thing”…?) No but really.
However I realize it’s prob not the best idea to actually eat that many apples in a day (hello fiber)! Also I don’t buy juice but I wanted an apple based drink…so I decided to infuse my water with some thin apple slices. But I didn’t stop there…
Mix your ingredients together in a large mason jar and allow it to infuse for a little while (no exact science here… 10 mins, 1 hour, overnight…it’s your call)! Drink and enjoy!
Just make sure you use Apple Cider Vinegar that is labeled :
“With the Mother”
What is “with the mother” mean?
This is kind of like the live cultures found in yogurt. When when you get apple cider vinegar “with the mother”, you’re getting the whole food as opposed to a refined version of it. It’s unrefined therefore some of the live organisms remain in the vinegar, adding to it’s beneficial properties. When you buy raw, unfiltered, apple cider vinegar “with the mother” it will sometimes look cloudy, not clear.
It’s not everyday but I usually want a little something sweet about an hour after dinner. So instead of over-eating on something I feel like is “healthy” (blue diamond dark chocolate roasted almonds) I thought I’d treat myself to something a little more satisfying! So I whipped up a batch of these and thought I’d share!
See what kind of protein powder’s I like here!
Protein Truffle Bites (makes approx 10)
🔹2 scoops protein powder (40 g)
🔹1/2 C rolled oats (I use bobs red mill gluten free rolled oats)
🔹 3 TBS dehydrated peanut butter powder (I use either PB2 or ‘Just Great Stuff’)
🔹1.5 TBS organic almond butter
🔹 splash of unsweetened vanilla almond milk (I like the silk brand bc there is no carrageenan in it, use just enough to get the peanut butter powder to the consistency you want)
🔹 2 TBS chopped walnuts (or slivered almonds)
🔹 1-2 TBS cacao nibs
Thoroughly mix all your ingredients together! I typically use a spatula to kind of smoosh and smear all the ingredients together!
Roll your “dough” into golf-sized balls! If the consistency of the dough is too wet/sticky, I will roll each ball in unsweetened coconut flakes! Store in airtight container in the refrigerator! Consume within 5 -7 days!
Nutrition Info (per truffle)
I keep seeing cauliflower pizza’s all over pinterest, instagram etc and I think I attempted to make one for all the wrong reasons. I felt like pshh yeah I can totally make one of those too – a wheatless pizza crust- yep I got this! I’m not gonna lie to you and tell you that this was ridiculously easy to make. Or try to decieve you with my beautifully lit photos – I’m not gonna lie – you can’t pick up a slice of this pizza like your everyday pizza. It definitely had to be enjoyed with a fork (and knife) in hand. I will say that I was surprisingly pleased with the taste. And although the “dough” didn’t really achieve that classic pillsbury-dough-boy texture I was still gravy with how it turned out. Would I make it again?? Maybe my healthy pizza muse will strike again, but it was just nice to try it out – and now I can scratch it off the list and now I have earned the honest bragging rights to tell people “yeah I’ve made that before”…no but seriously don’t we all know those people??
Anyway if you want to join the club and give it your best shot this is what I did! My husband actually really liked it and ate the little personal-sized pizza for dinner!
Break up/ chop a fresh cauliflower head.
Use a high-speed food processor to pulse your cauliflower into a rice-like texture. Then mix with all the other ingredients listed below and bake for 30 mins at 45o degrees Fahrenheit.
While your crust is baking, broil or sauté your choice of veggies before adding to your pre-baked pizza crust. I also topped mine with some grilled chicken for added protein! You can try adding avocados, greek or spanish olives, a fried egg (another pinteresty one), also arugula looks really pretty on pizzas (and has a nice sharp taste)!
Have you tried making the cauliflower pizza crust? Or another recipe you’ve seen on pinterest?
I get a lot of questions from my clients on how to prep chicken. I am very particular about my chicken – I’m not about sacrificing taste just to be “healthy”. People often think that healthy is synonymous with bland tasteless food.
For example, my husband has a co-worker who’s always trying to lose weight, so he goes on kicks where he’ll bring an entire head of broccoli to work, to eat just plain and raw. I don’t know about you but I wouldn’t last long doing that (not that I’m against eating raw veggies).
The point is – in order to stick with a change it has to be realistically sustainable! You can’t realistically expect yourself to eat heads of raw broccoli day in and day out – sooner or later you’re going to revert back to your old ways – because let’s be honest that just sounds torturous! It’s all about how you prep it!
So here is how I prep my chicken. I like this recipe because the chicken is flavorful yet versatile – you can use it in tacos, salads, wraps, adding any extra seasonings or sauces it really can be used in any flavor dish!
These are the measurements I use for 6 chicken breasts (about 3 pounds).
Liquid Ingredients for the Marinade:
- 1/2 – 3/4 C Worcestershire Sauce (low-sodium)
— I couldn’t find it last time I went to the store so I got the regular one instead.
- 1/4 C Pure Lemon Juice
- 1/8 C Red Wine Vinegar
- Couple Splashes of Liquid Smoke (optional)
Dry Ingredients for the Marinade:
- 1 TBS Black Pepper
- 1 TBS Parsley
- 1 TBS Garlic Powder
- 1 TBS Ground Mustard
- 2 tsp Onion Powder
1. In a large mixing bowl, place an open large ziploc. Add and mix all your dry ingredients in the bag. Set aside.
2. Mix all your liquid ingredients in a small jar and set aside.
3. Trim your chicken breast (if necessary) and place each one into your open ziploc bag, lining your mixing bowl (I do this to avoid messes incase the bag leaks!)
4. Pour liquid ingredients into ziploc bag. Seal the bag and mix thoroughly (you may want to use an additional ziploc bag just to be sure to avoid leaks!)
5. Once you’ve mixed everything thourouly allow mixture to marinate for atleast 30 mins before grilling/baking.
To Bake Chicken:
- Preheat oven to 350 F
- In a small/medium sized pan, on medium heat, sear each side of the chicken for a few mins (this helps seal in the juices, similar to the effect you’d have if you grill the chicken).
- Place chicken in a glass dish – give your chicken a handful of distributed pokes with a fork to ensure even cooking. (only do this step when baking – do not do this if you are grilling your chicken as it will cause it to dry out – letting all the juices seep out!)
- Bake in oven for 30 – 35 mins. I usually check mine around 25-28 mins – to check simply cut into the chicken at the thickest part. The chicken is done once it is no longer pink!Just be cautious not to over cook your chicken – to me theres nothing worse than overcooked dry chicken! Let it sit and cook for a few mins. Personally I like to shred mine and store for the week for easy meal prep!
I make these mainly for my husband who likes to stash em in little ziplocs for easy grab-and-go lunches during the week! He eats em plain but with a little extra effort they can actually be made into a legit meal! I found my hand-held microplane spiral cutter at Bed Bath & Beyond, but I checked Amazon and there are many different kinds – I usually like to opt for ones with triple digit customer reviews & high star ratings 😉 But this does the job and makes the zucchini into “noodles” or zoodles to be more precise (come on that must be a hashtag by now). Try this recipe out for a healthy spin on an old favorite – I like to throw freshly chopped onions in with the sauce too!
1.5 pounds extra lean ground turkey breast
2 egg whites
1/2 cup toasted wheat germ
1/4 cup rolled oats
1 tablespoon whole flaxseeds
1 TBS mrs. Dash all-purpose seasoning salt free
1 to 2 teaspoons Italian seasoning
2 tsp garlic powder (salt free)
2 tsp black pepper
Preheat oven to 400°F coat a 2 quart baking dish with cooking spray (I use canola oil spray)
Place all the ingredients in a large bowl and mix together well with a spatula or your hands shape the mixture into your 16 to 20 golf-ball sized meatballs and place them in baking dish.
Bake for 7 minutes. Turn the meatballs, then bake for 8 to 13 minutes longer or until no longer pink (I usually bake for 11 -12 mins longer).
3 meatballs: 211 kcal / 37.5 g protein / 9 g carb / 4.5 g fat
If you’re short on time and want a great low-sodium option pasta sauce I recommend Mario Batali’s Tomato Basil Pasta sauce. It only has 7 ingredients (I’m a fan that I can pronounce all of them) and no preservatives!
San Marsano Imported Italian Plum Tomatoes
Fresh Red Onions
Extra Virgin Olive Oil
Inspired by a recipe from Gregg Avedon’s ‘Muscle Chow’
If you’re into living a healthy lifestyle chances are you’re also into kale. I’ve been on a kale salad kick recently… I seriously just can’t get enough of this particular dish. I love experimenting and discovering new ways to eat this superfood, which is actually how I invented this salad (ok – invented is a bit of a stretch but just go with me here). I was looking for a new salad dressing and came across one that sounded appetizing but I didn’t actually have all the ingredients listed on hand (I always use recipes as suggestions anyway) so I did what any of us would do, threw together my own version. Now, I’m no Julia Child, but I’d go as far to say that I think she’d even be pleased with this result.
I also love kale in sautés, salads, wraps, soups, chips, smoothies, and juices! I’m a huge fan of how versatile this particular dark leafy green is; from savory marinades and homemade sauces, to sweeter tangier flavors like this salad…you just can’t go wrong!
Regular intake of kale has been shown to stimulate antibody production, boost anti-oxidative capacity, drastically lower bad (LDL) cholesterol, and increase good (HDL) cholesterol!1 Seriously what’s not to love about this food! It belongs to the family Brassica oleracea, which includes brussels sprouts, collard greens, and cauliflower to name a few!
Clean & Refreshing Alkaline Kale Salad Dressing:
2 TBS Pure Lemon Juice
1 TBS Liquid Amino’s
1/2 TBS (OR 1 -2 packet(s) of Organic Stevia *or Honey
1 TBS Nutritional Yeast
2 Handfuls of Kale (chopped)
slivered almonds (or chopped pecans/cashews)
**optional if you don’t have access to fresh strawberries: red grapes (halved)
My actual salad varies with whatever I have on hand! But you need something sweet to balance out the savory and I find that either red grapes or ripe strawberries really do the trick!
I throw all the ingredients into a big zip lock and shake it to distribute the dressing evenly! Top with grilled chicken breast, or your choice of protein, or enjoy all on its own! I like to also add a dollop of pine nut hummus into the mix!