Lemon Poppyseed Bread

lemon poppyseed breadLow carb, high protein, and gluten-free “fit bread”! I have made this twice in the last week…my family loves it!

Ingredients:

  • 1/4 cup almond flour*
  • 1/4 cup ground flax seed*
  • 1/2 cup vanilla (whey) protein powder
  • 1 tbsp baking powder
  • 2-3 tbsp Stevia
  • 1 tbsp poppyseeds (more if you’d like)
  • 1.5 tbsp fresh lemon juice**
  • 1tbsp (+ 1/2 tbsp for topping) lemon zest**
  • 1.5 tsp vanilla extract
  • 1/2 cup egg whites
  • 2/3 cup nonfat plain greek yogurt
  • ~1/4 cup liquid (I use unsweetened almond milk)

*You could sub oat flour here if you didn’t have almond/flaxseed meal, but that will change the nutritional info and the taste. I haven’t tried it, so I can’t tell you how it would taste…!

**I think these amounts gave a great lemon flavor, but feel free to taste-test the batter and see what you think. You might want a bit more or less 🙂

Mix all the dry ingredients together, and then add the wet ingredients until it is a smooth batter. Pour into your well-sprayed loaf pan (or silicone loaf…or muffin tins!) Sprinkle the remaining 1/2 tbsp lemon zest on top.

Bake at 350F for about 35 minutes, or until the edges are browned and a toothpick comes out clean. (If you make these into muffins, decrease the baking time by a few minutes).

Enjoy these as a breakfast “treat” or make it into a dessert…I had it with greek yogurt and some sliced strawberries…it was AMAZING! 🙂

Nutrition Info: Makes 10 slices

One slice: 65 calories-7g protein-2.5g carbs-3g fat (Yep, in a bread!)

 

 

Bananas Foster Protein Crepe

I whipped this up in less than 10 minutes…super easy and delicious! I had this as a healthy “dessert” treat, but you could also have this as breakfast or a mid-morning snack.

banana foster crepe

Ingredients:

Crepe:
-3 egg whites
-1 tbsp almond flour (could sub protein powder, possibly oat flour but changes the nutritional info)
-1 tbsp plain greek yogurt (or cottage cheese)
-1 tsp Stevia (or to taste) + few dashes of cinnamon
-1/4 banana (or you could slice it and put it with the filling/on top)
-1/8 tsp rum extract

Filling:
-2 tbsp plain greek yogurt
-1/8 tsp rum extract
-1/2 tsp Stevia (or to taste) + few dashes of cinnamon
Optional: 1/2 tbsp sugar/fat free banana pudding mix

Cook the crepe on the griddle (the larger the pan, the thinner the crepe will be). In a separate bowl, mix the filling ingredients well. Spoon the filling into the crepe once it is cooked. Top with sugar free syrup or light caramel sauce, and I threw a few sliced almonds on there too. Deeeeelish!!! 🙂

Get Creative! Some substitutions…

Omit the rum extract/cinnamon and add:

-Peanut butter/Peanut flour (PB2)

-Light chocolate syrup/chocolate chips

-Fresh berries

Recipe (as made with the ingredients above):

175 calories -18g protein – 13g carbs – 5g fat

 

Stay Accountable to your Fitness Goals: My Top Tips

Accountability:

“An obligation or willingness to accept responsibility or to account for one’s actions”.

It is the missing link that is needed for our fitness goals and desires to become our realities and accomplishments. Lacking accountability is a common fitness setback; You want to be healthy, fit, and to feel good, but you struggle with actually DOING it and furthermore, sticking with it.

Here are my top tips on how stay accountable towards your fitness goals:

1. Determine your SMART Fitness Goals

Making concrete and specific fitness/health goals are crucial to success. Goals are what drive us to action and make change! Goals not only help keep you accountable, but they will help keep you motivated and focusing on progress and positive change.

Smart goals are: Specific-Measurable-Attainable-Realistic-Timely

2. Make your FIT Plan

Once you have determined your goals, it is time to create your own Fitness Plan. Having goals without plan is like having a full tank of gas in your car but no map. You have the desire, but no correct path to get there!

Your Fit “Prescription” should be tailored to your needs and goals. Every body is unique! Be realistic; take a good look at your schedule, fitness level, etc and go from there. Your plan should be detailed, personalized, attainable, yet challenging and promote change. Don’t be afraid to ask for help!

3. Get Visual and Write it out

This is a very important step in order to create Self-Accountability; the more times we visually see our goals and our plan, the more likely we will DO IT! Writing out your goals, workout schedule, meal plans, etc. will create a personal commitment and “promise”. You wouldn’t want to break a “contract”, right? Reflect back to the definition of accountability above: “the obligation and willingness…” The desire and willingness to get fit is created during your goal setting, and writing it out creates an obligation to follow through 🙂

Do what works best for you! I suggest:

  • Posting your fitness goals in multiple places (your desk, fridge, work, dresser, purse, phone, etc). The more times you see it, the more you will be reminded!
  • Create a detailed “fitness and health” calendar. Make your workouts and food prep time as “appointments” during your week just like you would for work meetings, family events, etc.
  • Create a daily or weekly fitness checklist; every time you complete a workout, eat a healthy meal, take your supplements, etc., cross it off! It can be very motivating to see how much you can “cross off” and to keep progressing.
  • Pick a favorite motivational quote to put with your fitness goals/schedule. Some of my favorites:

“You focus your mind to train your body and the changes that begin to take place impact your mind as well. Dream it, believe it, and you will achieve it.”

“If it is important to you, you will find a way. If not, you’ll find an excuse.”

“Make the most of yourself, for that is all there is of you.”

4. Tell Family and Friends 

Sharing your fitness goals and new schedule with others will help them help you! When you tell others about your plan, you will be more likely to stick with it when they will ask you about your progress. They can also be a positive support system for you when you are feeling discouraged or lacking motivation. Yes, there will be people that unfortunately will NOT be supportive. Remember, these are YOUR goals…Do what is right and healthy for YOU even if it others might not agree or understand.

5. Find an Accountability Partner

Seek out a (supportive) friend, a fellow gym member, or how about a personal trainer or coach…Yes, I CAN HELP! A fitness professional can not only provide you with accountability but also education and motivation to achieve a fit lifestyle. A fitness coach can help set up an individualized fitness plan based on your needs, goals, schedule, and background, and can help you with the physical and mental accountability needed to move forward. Setting up sessions with a personal trainer will ensure that a consistent workout regime…not to mention someone who will be looking over your food journal! 🙂

6. Set short term progress markers

Long term goals can sometimes feel daunting, overwhelming, and easy to lose the consistency and drive…when you have several months to reach your goal,  “What’s the rush? Missing one workout won’t kill me…this cheat meal won’t set me off…”But we all know that is a slippery slope right back to unhealthy habits.

Doing short term (weekly, bi-monthly, monthly) accountability “markers” can ensure that you are making progress and moving forward. Some examples:

  • Weekly weigh-ins
  • Bi-monthly/monthly body fat calculations
  • Bi-monthly/monthly full body measurements
  • Food journaling (to be assessed weekly)
  • Weekly progress photos

These can be done with your accountability coach and/or fitness professional. Setting up these short term progress markers will be a good indication of your progress and if your plan needs any changes. This will also keep you motivated, as you see your body changing! 🙂

I am available for private appointments to discuss personalized fitness and health coaching to help keep YOU accountable and devise your individualized fitness plan. Please contact me if you have any questions! 🙂

Chocolate Almond Joy Shake

Yes, you assumed right…just like the candy bar! 🙂

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 scoop protein powder (vanilla or chocolate)
  • 1/2 tbsp cocoa powder
  • 1/2 tbsp stevia (optional)
  • 1/4 tsp coconut extract
  • 1/4 tsp almond extract

Optional:

  • 1/4 cup greek yogurt or cottage cheese
  • 1-2 tsp unsweetened shredded coconut
  • 1/2 to 1 tbsp almond butter

Blend and enjoy!!

Pina Colada Protein Smoothie

Pina Colada Protein Shake: A tropical island-beach vacation in a cup! 🙂

Ingredients:
-1 cup milk of choice (coconut milk from the carton would work best, or unsweetened almond milk)
-1 scoop of vanilla (whey) protein powder
-1/2 cup chopped pineapple (I had to use canned, but no syrup added)
-1/3 to a 1/2 cup plain greek yogurt
-1/4 tsp coconut extract
-1/4 tsp vanilla extract
-1 tsp unsweetened shredded coconut
-1 tsp Stevia (optional)
-1/4 tsp guar gum (optional-adds thickness)

Blend and enjoy!

I would recommend drinking this post-exercise; the protein will be quickly absorbed to help muscle recovery and the pineapple’s (natural) sugars and nutrients will help replenish energy.

PLUS-Did you know? Pineapple is high in bromelain and manganese; these help protein absorption and build stronger bones/tissue. It is also a natural anti-inflammatory and can help reduce muscle strain and soreness!!

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Banana Chocolate Chip Muffins

Chocolate + Breakfast = Healthy…?! Bring it on! Same recipe as the Banana Nut muffins but with a few changes…

Ingredients:

  • 2/3  cup oat flour
  • 3 scoops vanilla protein powder (could sub chocolate)
  • 1/3 cup Stevia
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 cup mashed banana
  • 4 egg whites
  • 1/3 cup nonfat plain greek yogurt
  • dash of milk of choice (I use unsweetened almond milk)
  • Chocolate Chips (I don’t measure these; I just sprinkle a few into each muffin liner before baking 🙂 )
  • Optional: 2 tbsp of cocoa powder if you would like a more chocolate flavor

Mix all dry ingredients (except chocolate chips) separately first. Add in wet ingredients and mix thoroughly. Pour into well sprayed muffin tins or silicone baking liners. I like to stir in the chocolate chips into each tin (If I mix it with the batter, they tend to clump at the bottom of the bowl).

Bake at 350F for 25-30 minutes or until a toothpick comes out clean.

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Greek Spinach Feta Burgers

A great twist to my original Zucchini Turkey Burgers! These have great flavor and will add more green (veggies) to your diet as well with the spinach and zucchini 🙂

Ingredients:

  • 1 package (1.25 lbs) lean or extra-lean ground turkey
  • 1/2 cup frozen chopped spinach, microwaved until soft
  • 1/4 cup crumbled feta cheese (I use Garlic & Herb)
  • 1 teaspoon dried dill
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp minced garlic
  • 1/4 tsp onion powder
  • 1/4 tsp black pepper

Combine all ingredients and mix together thoroughly. Form into small patties (I make between 8 and 10 small ones). Grill on the stove top on medium heat until the meat is fully browned (Usually takes me about 8-10 minutes).

You may enjoy your turkey burgers with sliced avocado and more feta cheese …it was delicious! I had mine with a side of fresh raw veggies and hummus.

This would be tasty with grilled veggies, baked sweet potato fries, or a vegetarian Greek Salad on the side…!

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