Nutrition

HEALTH HACK | EASY KETO APPROVED ICE CREAM

There are a lot of different “ice cream” recipes online that are really a lot like frozen smoothies. The great thing about this recipe is because it’s Keto approved the heavy cream below makes it a nice rich full fat healthy ice cream that tastes a lot more like the real thing! Also a type of ice cream you could eat for breakfast? We’re in!


Ingredients:

2 bananas, sliced and frozen

½ cup strawberries, frozen

2 tablespoons heavy cream

½ teaspoon vanilla

Mix all ingredients in blender or food processer until smooth like soft serve. 

Transfer to a freezer safe container and put in freezer for 3 hours. 

Take it out and serve! 🍨 🍦 

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.
 

HEALTH HACK | BUCK UP FOR BREAKFAST

Breakfast - the most important meal of the day, as we all know. But even armed with this knowledge, there are some mornings where you find yourself wanting to hit the snooze button, get that extra 30 minutes of sleep and just settle for a cup of coffee rather than waking up to make yourself a meal (we've all been there). In those moments, it's much easier to pull yourself out of bed when you have some healthy, delicious and most importantly, easy-to-make breakfast recipes up your sleeve! Good news is that you don't have to do any leg work on finding these recipes; you just have to execute them. Try out one of these 5 recipes your next morning:

1. Sun Butter, Banana & Chia Seed Toast. See recipe here.

2. Healthy Berry Yogurt Smoothie. See recipe here.

3. Savory Oatmeal with Cheddar and Fried Egg. See recipe here.

4. 5-Minute Multigrain Cereal. See recipe here.

5. Chilled Overnight Chia. See recipe here.

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HEALTH HACK | POWER UP

How have you been faring with your New Years resolutions so far? Have you been keeping up a good fitness regime? We can help with that! One key tactic of maintaining a healthy and active lifestyle is eating right. Eating snacks throughout the day is crucial to ensuring you have enough energy to power through a good workout. Something like a power bar is a perfect morsel of energy to fuel you for the day. Try out these 5 DIY power bar recipes:

1. Dark Chocolate Coconut Protein Bars. See recipe here.

2. No Bake Apricot Oat Protein Bars. See recipe here.

3. Peanut butter Maple Almond Bars. See recipe here.

4.Super Food Energy Bars with Cacao. See recipe here.

5. Paleo Nut Energy Bars. See recipe here.

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HEALTH HACK | T-DAY DETOX

Now that Thanksgiving is over and the food coma has lifted, let's get back into the fitness grind and treat our bodies to some much needed detox! An effective and easy way of doing so is drinking detox water --which is water infused with nutritious ingredients that helps flush your system of toxins, among many other good health benefits. Water is one of your most powerful allies when it comes to maintaining a healthy diet and when combined with the right ingredients, can work to kick-start your metabolism, assist your liver, and provide your body with a considerable amount of nutrients. Post-Thanksgiving, that sounds like exactly what our bodies need. Try out these 5 easy detox water recipes:

1. Lemon Ginger Detox Drink. See recipe here.

2. Slim Down Detox Water. See recipe here.

3. Cucumber Lemon Water. See recipe here.

4. Orange Mint Coconut Water. See recipe here.

5. Apple Cinnamon Detox Water. See recipe here.

HEALTH HACK | HEY PUMPKIN

We are in the thick of October and Halloween is almost upon us! So before another month sweeps by, let us ramp up the appreciation for Orange October by giving a nod to this month's iconic image--the pumpkin. Besides being the perfect festive Halloween decoration, pumpkins are a great source of energy, fiber and iron. Check out these 5 pumpkin-inspired recipes that will have you running to the kitchen:

1. Pumpkin Spice Waffles. See recipe here.

2. Pumpkin Chai Latte. See recipe here.

3. Paleo Pumpkin Pie Muffins. See recipe here.

4. Pumpkin Chili. See recipe here.

5. Pumpkin Fettuccine Alfredo. See recipe here.

HEALTH HACK | FALL SOUP (FOR THE SOUL)

We are officially two days from saying hello to... FALL! Before you get sad about Summer coming to an end, get excited about what the upcoming season has to offer! Fall means crisper air, beautiful Autumn leaves, sweater weather, and hearty soups that make your heart smile. And on that last cheesy note, check out these 5 delicious soups/stews that will warm your soul and prime you for Fall: 

 1.  Aromatic Shrimp and Noodle Soup.  See recipe  here .

1. Aromatic Shrimp and Noodle Soup. See recipe here.

 2.  Chicken Tortellini Soup . See recipe  here .

2. Chicken Tortellini Soup. See recipe here.

 3  Mushroom Soup.  See recipe  here .

3 Mushroom Soup. See recipe here.

 4.  Veggie Kimchi Soup.  See recipe  here .

4. Veggie Kimchi Soup. See recipe here.

 5.  Egg and Lentil Stew . See recipe  here .

5. Egg and Lentil Stew. See recipe here.

HEALTH HACK | JUICE ME UP

Juicing is a great way to supplement your diet--if you haven't gotten into this yet, do yourself a favor and start now! By juicing your vegetables and fruit, you can pack an abundance of nutrients and flavor...in one single drink. Now not all juices are made equal, so here are 5 surefire delicious recipes for you to try out:

 1.  Beet, Carrot, Apple Juice.  See recipe  here . 

1. Beet, Carrot, Apple Juice. See recipe here

 2;  Beet and Berry Juice . See recipe  here.

2; Beet and Berry Juice. See recipe here.

 3.  Belly Buster Green Juice . See recipe  here .

3. Belly Buster Green Juice. See recipe here.

 4.  Tomato Vegetable Juice.  See recipe  here . 

4. Tomato Vegetable Juice. See recipe here

 5.  Strawberry Cucumber Juice . See recipe  here.  

5. Strawberry Cucumber Juice. See recipe here. 

HEALTH HACK | BEAT THE BLOAT

It can be incredibly frustrating to constantly feel bloated, have relentless hiccups, or suffer heartburn due to improper indigestion. Your digestive system works hard every day to break down the food you eat, but sometimes (for some more often than others) the inner workings of your body does not run as smoothly as you would like. To proactively avoid problems and maintain optimal digestive healthy (say goodbye to gas), fuel up with these 5 foods that will be kind to your belly and facilitate good digestion:
 

 1.  Yogurt

1. Yogurt

 2.  Ginger

2. Ginger

 3.  Wild Alaskan Salmon

3. Wild Alaskan Salmon

 4.  Papaya

4. Papaya

 5. Zucchini

5. Zucchini