Eating Tips

HEALTH HACK | KETO CHRISTMAS SUGARLESS SUGAR COOKIES!

Can there be a day designated to making Christmas cookies in December please? Part of this holiday season is a lot of pepperminty gingerbready sugary treats but if you don’t want to lose energy and harm your immune system, you can’t reeeeally eat everything in sight. To help you maintain your progress and ability to enjoy the holidays here is a sugar-free keto recipe for sugar cookies! Great all on their own you can also find many keto and/or sugar-free frostings online to keep Christmas cookies alive all December long!

🎄♥️

Ingredients: 

1/2 cup butter softened

1/4 cup softened coconut oil

3/4 cup monkfruit or coconut sugar

2 eggs

2 teaspoons vanilla

1/4 teaspoon almond extract

1/2 teaspoon baking soda

Pinch of salt 

2 1/4 cups blanched almond flour

1/2 cup coconut flour

In the bowl using a mixer, cream together the butter, coconut oil, and sugar. Add the eggs, vanilla and almond extract, mix thoroughly. 

In a separate bowl, combine the baking soda, salt, almond flour, and coconut flour. With the mixer running on low, add the flour mixture to the creamed ingredients 1 cup at a time, beating well after each addition.

Form the dough into a ball with your hands and place on a piece of plastic wrap. Form the dough into a disc and cover with plastic wrap. Refrigerate for at least 30 minutes and up to overnight.

Preheat the oven to 350F. Grease 2 baking sheets. 

Sprinkle a clean, flat surface of parchment paper with coconut flour and roll the dough out until it is 1/4 thick. Place another piece of parchment paper on top of it to roll it out flat. Cut out the cookies with a knife or cookie cutters of your choice and keeping the dough cold! Using a spatula, transfer the cut cookies to the baking sheets.

Bake the cookies for 13-15 minutes, until lightly golden. Cool completely before frosting. Enjoy! 🍪♥️🎄

HEALTH HACK | PEPPERMINT SMOOTHIE

Thanksgiving is over and hopefully so are the heavy foods! Now that you’ve eaten all the foods and napped all the naps we can give you the news. It’s now Christmas! 

To start your day with some Christmas cheer the healthy way we have a peppermint breakfast smoothie that takes all of 5 minutes to make!

1 frozen ripe banana in pieces

1 cup almond milk

 ¼ cup of fresh mint leaves

¼ tsp vanilla extract 

1 tsp monkfruit

1 handful spinach

1 scoop pea protein powder

Blend it all up, put on your Christmas sweaters and enjoy! 🎄

HEALTH HACK | 5 MINUTE GRAIN-FREE BREAKFAST MUFFIN

What’s better than a muffin with no grains? The answer to that is -when it takes 5 minutes to make it! ⏰

Sometimes eating well can be associated with spending a LOT of time you don’t have in the kitchen. But with the idea of being able to exercise, eat well and enjoy all the fun that is the holidays in mind, we have a 5 minute delicious and healthy breakfast muffin recipe for you!

Ingredients:

1 Egg

1 splash of Heavy Whipping Cream

1 Truvia Packet or replacement healthy sweetener

1 Pinch of Salt

1 tsp Vanilla Extract

4 tbsp Ground Flax Meal

Mix all ingredients together well and microwave in a cup for 1 minute

Enjoy! 😋

HEALTH HACK | KETO PUMPKIN CREAM PIE

Ok so maybe we made it seem like the pumpkin phase would end with Halloween. Well - fooled you! We had to bring back pumpkin as we’re nearing the Thanksgiving feast! Here’s a new spin on pumpkin that is guilt-free so go ahead and eat it as a Thanksgiving countdown!


Crust:

1 1/2 cups almond flour

1/4 cup Swerve Sweetener either granular or powdered is fine

1/4 tsp salt

1/4 cup butter melted

Instructions

In a medium bowl, whisk together almond flour, sweetener, and salt. Stir in melted butter until dough comes together and resembles coarse crumbs.

Pour into greased pie pan. Press firmly with fingers into bottom and up sides. Prick all over with a fork before baking.

To bake unfilled, preheat oven to 325F. Bake until edges are golden brown, about 20 minutes.

To bake a filled pie, pre bake 10-12 minutes before adding fillings.

Filling:

3/4 cup pumpkin puree

4 ounces cream cheese softened

1/3 cup Swerve Brown sugar

1 1/2 tsp pumpkin pie spice

2 tbsp water

1 1/2 tsp grassfed gelatin

1 cup heavy whipping cream

1/3 cup powdered Swerve Sweetener

1 tsp vanilla extract

Make the pie crust according to the directions and bake at 325F for about 20 minutes. Remove and let cool. 

In a large bowl, beat together the pumpkin puree, cream cheese, brown sugar substitute, and pumpkin pie spice until smooth.

In a small bowl, whisk together the water and gelatin. Microwave on high for 30 seconds and then whisk again to dissolve the gelatin. Beat into the pumpkin mixture. 

In another large bowl, beat the whipping cream with the powdered sweetener and vanilla extract until it holds stiff peaks. 

Mix the two mixtures together until no streaks remain. Spread in the prepared pie crust and refrigerate at least 2 hours until set. 

Take it out and enjoy your guilt-free pumpkin dessert!! 🎃 🥧 🦃

HEALTH HACK | PALEO CUPS

It’s so depressing when you’re the only one eating healthily while everyone else goes to town around you - especially around the holidays! But here’s a guilt free recipe you can enjoy this Halloween missing out on the calories but without missing out on the fun! 

What you will need:

1/2 cup Coconut Oil

1/2 cup cacao powder

2-3 tbsp pure monk fruit 

1/2 tsp salt

1/3 cup peanut butter or almond butter

1 tbsp monkfruit 

Instructions

Grease 12 mini muffin tins or line with parchment paper. 

In a medium pot, combine coconut oil, cacao powder, monkfruit and salt. Heat over medium heat and whisk until fully combined. As soon as it starts to boil, turn off the heat. 

Spoon about 1 tablespoon into each section of the muffin tin. Once they all have some chocolate in them, tilt the pan gently in a circle to get the chocolate to go up the sides a little. Leave the remaining chocolate in the pot for the top. Place in the fridge for 10-15 minutes- until they are fully hard.

While they are chilling, make the filling. In a small bowl, combine nut butter and the monkfruit. Stir until well mixed. Remove the chocolate from the fridge and fill each one with a little of the nut butter mixture until all the mixture is used. Spoon the rest of the chocolate over the nut butter, making sure to completely cover it.

Place cups back in the fridge and let them chill for 20 minutes, or until they are completely hard. To easily remove cups, run a butter knife around the edges then peel off the liner. Store in the fridge or freezer and enjoy!!! 🍫🥜🎃

HEALTH HACK | 3 Ingredient Vegan Dark Chocolate

A rich chocolate treat that will satiety you’re sweet tooth while also satisfying the scale! Just three ingredients and you have a nice chocolatey sweet where a little goes a long way! 🍫

1/2 cup plus 1 tablespoon cocoa powder

4 Tablespoons coconut oil (melted)

1/4 cup Lakanto Monkfruit Sweetener

Directions:

Mix together melted coconut oil with monkfruit sweetener. Add cocoa powder and stir well for at least 3-4 minutes. You want the mixture to be extra thick.

Pour into a parchment paper-lined flat container.

Stick in the freezer until solid (about 30 minutes) and chop into pieces or bars. Enjoy!

HEALTH HACK | LOW CALORIE FALL COCOA

The weather is slowly but surely cooling down! While it might not be completely sweater weather just yet, hopefully some of our fall recipes can help get you in that autumnal mood! 


2 cups (480mL) unsweetened cashew milk

2 tbsp (10g) unsweetened cocoa powder

12 drops vanilla crème stevia, or to taste

1 dash cinammon

1 dash nutmeg (optional)

Heat the cashew milk in a sauce pan. Add dry ingredients until warm and mixed well then add stevia and serve! 🎃 🍫

HEALTH HACK | PUMPKIN SPICE PROTEIN SMOOTHIE

With fall just around the corner can we have pumpkin spice everything?? The answer is yes, but how do we hold the sugar? Here’s a recipe for a protein filled fall treat you can make in 2 minutes to get your autumn breakfast fix!

INGREDIENTS

1 cup plain yogurt

1 frozen banana

½ tsp pumpkin pie spice

⅓ cup almond or soy milk

1 tbsp maple syrup

½ cup pumpkin puree

1 scoop your choice protein powder - not chocolate though!

ice

Blend it all up and enjoy!!! 🎃

HEALTH HACK | FALL ENERGY BALL

Some quick pre made snacks can make or break a healthy day! We need something that will bring energy without the quick rise and fall of sugar but also delicious and fast! In honor of fall here is a fall health hack pumpkin energy ball! The recipe below is basic pumpkin spice flavor but you can add a bunch to these snacks to switch up the tastes! The recipe is:

1 cup finely chopped Medjool dates

1/2 cup pecans

1/3 cup pumpkin puree

1/4 cup unsweetened coconut flakes

2 tsp vanilla

1 tsp cinnamon

Mix all ingredients in a bowl or food processer until combined. Refrigerate for 20 minutes. 

Remove from fridge and roll into circular small ball shapes. Enjoy!

HEALTH HACK | BREAKFAST BOWLS

3 Hearty healthy bowls full of nutrition and energy to start your day!  Not only will these start your day off right but they are deceivingly easy to make! While being very aesthetically pleasing all you’re really doing is layering ingredients so feel free to improvise!  

Quinoa Egg Bowl: 2 medium boiled eggs (6 mins) 1/2 cup cooked quinoa (1 cup quinoa cooked in 2 cups water) 1/2 cup sprouts 1/2 avocado sliced top with feta cheese.

Strawberry Chia Bowl: 1/2 cup rolled oats non instant, 1/2 tablespoon chia seeds, 1/2 tablespoon coconut flakes, 1/2 tablespoon honey, 1 cup coconut or almond milk, 1/4 teaspoon vanilla. Bring all ingredients to boil in medium size pot then reduce to simmer until liquids have been almost fully absorbed. remove from heat, pour into bowl and top with strawberries and almonds

Kale Protein Breakfast Bowl: 2 cups uncooked kale, 4 brussel sprouts, 2 slices bacon, half avocado, 1 fried over medium egg, 1/4 cup pine nuts, salt and chili pepper to taste. Set a skillet or flat large pan to medium heat and add bacon slices cut is small strips horizontally, remove when cooked and add brussel sprouts. Cook for 5 minutes and add kale and sauce for 2 mins. Add to a bowl and sprinkle bacon slices over the bowl. Fry egg in same pan and place atop kale and brussel sprouts. Add pine nuts to skillet and saute to light browned color. Add to bowl and enjoy!

Try these and comment how they turned out!

HEALTH HACK | CRAVING CURB - GINGER ALE

We all get cravings once in awhile...or more often than that! While moderation is key and allowing yourself treats on top of a well balanced healthy diet is important - it’s nice if you can combat those momentary cravings sometimes to keep up good progress and save it for something you can’t pass up! One of the best things to help fill yourself up with is water! However it admittedly can get a little boring. 
Cue a fun sugar free ginger soda-less “soda” to fill you up, aid digestion and satisfy your craving! 

Healthy Ginger Ale
-1/2 lemon
-ginger root
-sparkling water
-stevia or monkfruit

Slice the lemon in half and squeeze the juice into a glass. Grate some of the ginger root into the glass and fill the glass with ice and cold sparkling water. Mix and add a couple drops of stevia or monkfruit and enjoy! 

HEALTH HACK | Healthy Brownie Bites

Moderation is key in exercise, health and lifestyle. But it’s also a big part of diet as a whole so as to nourish your body without depriving yourself. What’s ideal is if you can combine both - nutrients and a treat - especially without the crash feeling a lot of sugary or heavy carb foods provide that we love to indulge in! For a guiltless treat and a metabolism jumping snack try these Brownie Bites:

-1 cup mashed bananas

-1/2 smooth almond butter or preferred nut butter

-1/4 Cup cocoa powder

-1-2 scoops protein powder (casein or vegan)

- 1 mini cupcake pan

Preheat oven to 350 degrees. Grease mini cupcake pan very  well to prevent brownies getting stuck. 

Mix all ingredients with a blender until smooth. 

Pour mixture into cupcake slots until full. 

Bake 12-15 mins or until a knife or toothpick comes out clean. Cool and refrigerate any you aren’t eating for later!

HEALTH HACK I DETOX WATER

One of the most important things your body needs to function properly is of course, water. However, its important to keep yourself well hydrated with not only water, but also the natural minerals your body needs as well.

An interesting effect that can occur when you begin drinking a lot of water is over hydration. This is a condition in which you have consumed so much water without replenishing any minerals that you have washed the minerals out and actually dehydrated yourself! While this is easier to do in the summer as you are also naturally sweating out salts, it can also occur in the winter by just consuming more than half your body weight in ounces with no supplement of any kind.

A good way to not only beat the heat, but stay hydrated without washing yourself out is to create a cucumber-infused water! A really simple and delicious twist on water that will help to keep you hydrated and getting some of the amazing vitamins and minerals cucumbers naturally contain.

Ingredients: Half your body weight in ounces of water, 1-2 medium organic cucumbers, 2-3 small lemons, 10-12 organic mint leaves and optional 1 teaspoon salt. Cut the cucumbers and lemons into slices and roll the mint leaves in as tight a roll as possible then cut in fine strips. Combine with water in a cute water container and go!

HEALTH HACK | MORNING KICKSTART

The morning is a great time of the day to input health habits and routines. Your body is rested and refreshed and you can influence your whole morning and well into the evening with a few heathy tricks before getting started on your day. 

A great way to begin and set the tone for healthy digestion as well as kick start your metabolism is with an Apple Cider Vinegar mix! Mix 2 tablespoons of ACV with 1 cup of warm water and drink before breakfast. With just this quick mix, you’re regulating your digestion, giving yourself some good probiotics, balancing your ph and blood sugar and setting yourself up right! Not to mention really aiding all your weight loss efforts!

For a treat add 1 teaspoon of cinnamon, 2 tablespoons of lemon juice, 1 tablespoon of honey and a dash of cayenne. This is a great heating and healthy winter morning drink! Add ice for the summer ☀️

HEALTH HACK | 10 MINUTE DINNERS

We all know that preparing meals at home is the best way to maintain a healthy diet. But we also all know that sometimes, spending time in the kitchen cooking dinner after a long day at work just isn't ideal. Good news - there are great dishes that can be whipped up in 10 minutes or less that also consider your waistline! Try out these 5 recipes for your next dinner meal:

1. Crunchy Asian Ramen Noodle Salad. See recipe here.

2. Quick and Easy Chicken Burrito. See recipe here.

3. Salmon and Herbed Bean Salad. See recipe here.

4. Portobello pizzas. See recipe here.

5. Easy Pad Thai. See recipe here.