How to satisfy your sweet tooth the heathy way

How to satisfy your sweet tooth the heathy way

These recipes changed my life, seriously. I’ve been having the Chocolate Avocado Mousse almost every day for the last week: my sugar cravings have gone way down and I’m finding that just a few tablespoons will satisfy me (and I don’t, umm, binge eat). If you’re like me, you want something sweet after every meal. This can be a huge bummer and super annoying because we know these cravings mostly come from deeply engrained habits and not a physiological need for energy. I’ve learned a couple solutions for managing sugar cravings: First and foremost, support your body with nutrient-dense whole foods and make sure you’re getting enough protein from a variety of sources. The most gnarly sugar cravings (especially at night) will subside simply by pumping healthy, balanced meals into your body and not under-eating. Resist the urge for 20-30 minutes before giving in to your temptation. I know this sounds simple, but sometimes I set an alarm on my phone to go off 20 minutes after I finished my meal and then assess how much I want something sweet. Usually I forget about it. But on those days that I don’t… Taaa-daaaaaaa!!! Have your avocado desserts at-the-ready! I’m telling you, a few spoonfuls of one of these desserts will do the trick. They’re rich in healthy fats, full of flavor, and only use a small amount of natural sweetener. Other go-to healthy sweets I reach for when the cravings trump the will power: dates or other dried fruit, fresh fruit with honey yogurt, a spoonful of almond butter mixed with honey, or a few squares of dark chocolate. A heck of a...
Raw Lemon Coconut Macaroons

Raw Lemon Coconut Macaroons

These little guys are great pre, during, and post-workout, which is why I’ve been sampling them at the gym you see in the background. I’ve been promoting my online program, Nutrition Boot Camp, at Five Points Fitness in Corte Madera, and I’m getting a lot of questions about coconut. “How much fat is in them?” “What’s all the fuss about coconut?” What IS the big deal with coconut? It’s high in fiber- 1/4 cup of shredded coconut has over 13 g of fiber! Compare that to 1/4 cup of oatmeal (2.5 g) and cooked chickpeas (3 g). Fiber is important for digestive health and elimination of toxins from the body. Some research suggests coconut has antiviral and antibacterial qualities. This is part of the reason coconut has been used in traditional medicine for many years. Coconut oil is a source of healthy fats. Composed of predominantly medium chain fatty acids, the fat in coconut oil does not have a negative effect on cholesterol and can help protect against heart disease. Plus, it’s the kind of fat that gives you lasting, sustainable energy and has positive effects on endurance. It’s rich in many vitamins and minerals such as vitamin C, folate, potassium, iron, phosphorous and magnesium.   Raw Lemon Coconut Macaroons Ingredients:  Makes about 12-14 1-inch balls 1 cup shredded, unsweetened coconut 1/3 cup almond meal 2 Tbs. honey 2 1/2 tsp. coconut oil 3 dates, pitted 1/2 tsp. vanilla extract 1 tsp. lemon zest or lemon extract 1/2 tsp. fresh lemon juice 1/8 tsp. sea salt Directions: Combine everything together in a food processor and mix until fully incorporated. With clean hands,...
Overnight Protein Porridge

Overnight Protein Porridge

We just wrapped up our Live 10 Day Health Challenge winter launch and WOW what a success! We had great feedback and people participating from all over the world. You can click here to see a few testimonials. While we’re busy putting the finishing touches on the SPRING menu, I wanted to share one of my favorite easy breakfast recipes. Mornings can be hectic and sometimes we only have enough time to grab n’ go on our way out the door, am I right? This easy Overnight Protein Porridge recipe, adapted from Claudine at Cooking with Claudine, taste like an oatmeal raisin cookie but is actually good for you. At the 10 Day Health Challenge, Quick breakfasts are what we’re good at. Just ask our past Challengers: “OMG the Instant Mason Jar Oats are sooooooo good, I’m hooked!” (that’s a real quote by the way). This recipe also checks all the healthy breakfast boxes: •    Fast & easy •    Full of nutrients and healthy fats •    Gluten-free, dairy-free, & sugar-free •    Whole food ingredients •    Complete plant-based protein •    Delicious •    Inexpensive Plus, you can prepare a weeks worth of Overnight Protein Porridge in individual jars so all you have to do is pour in your milk of choice the night before. Mine’s already sitting in the fridge, ready for tomorrow morning.   Ingredients: 2 Tbs. whole oats 2 Tbs. chia seeds 2 Tbs. hemp hearts 1 Tbs. raw buckwheat groats 1 Tbs. raisins or currants 1 tsp. ground cinnamon 1-2 Tbs. protein powder like this one or this one 1/2 cup non-dairy milk of your choice 1/2...
Za’atar Toasted Almonds and Maple Cashew Dates

Za’atar Toasted Almonds and Maple Cashew Dates

Za’atar Toasted Almonds My clients from Pilates ProWorks are so hard core. This weekend I taught a special hour and a half Holiday Boot Camp and I ended up kicking my own ass too (ladies, anyone’s hamstrings as sore as mine?). Because of their awesomeness, I wanted to share a few nutrient-dense, high-protein snacks- AND we all needed a calorie replacement after our workout. By the way, both of these recipes make great hostess gifts or as an addition to a holiday gift basket: unique, tasty, and healthy bite-size treats. What’s za’atar?  It’s an interesting Middle Eastern herb blend that commonly contains oregano, thyme, sumac, salt, and sesame seeds. You can make your own mixture with a mortar and pestle, but I got a small box from Whole Foods and I’m sure you could find it from other grocery stores. I’m clean out, however, because I’ve used it in chicken marinade, sprinkled it atop roasted squash and homemade popcorn, and added it to a Greek yogurt dip. Ingredients: 3 cups raw almonds 1 egg white 2 tsp. za’atar seasoning 2 tsp. sea salt Zest of 1/2 lemon 1 Tbs. olive oil Directions: 1) Preheat oven to 350 2) Whip egg white until it becomes frothy, then add za’atar and sea salt. Add the almonds and combine thoroughly. 3) Spread almonds evenly on a baking sheet covered in parchment paper. Bake for about 15 minutes, then remove from heat, add olive oil, stir, and bake for 5 more minutes (or until they are fragrant and toasted). 4) Remove from oven and immediately zest lemon over hot almonds. Stir and let cool.  Maple Cashew...
Roasted Squash Salad and Kale Pesto

Roasted Squash Salad and Kale Pesto

Roasted Butternut Squash and Apple Salad with Maple Dijon Vinaigrette I hope you had a wonderful Thanksgiving surrounded by loved ones and laughter! Here’s an easy winter-inspired salad recipe if you’re already thinking about what to make for the next holiday. Ingredients: 1 large butternut squash 2 apples 1 cup extra virgin olive oil 1 tsp. cinnamon 1/2 tsp. nutmeg 1/2 cup maple syrup 1/4 cup apple cider vinegar 3 Tbs. fresh squeezed lemon juice 3 Tbs. grainy Dijon mustard Sea salt Fresh black pepper 8-10 cups of mixed salad greens and spinach 2-3 cups radicchio, chopped 1 cup hazelnuts, toasted 1/2 cup dried cranberries Directions: 1) Preheat oven to 400 2) Roast the squash and apples: Peel and cube the butternut squash. Cube the apple. Combine everything in a bowl and mix with 1/4 cup each of olive oil and maple syrup, 1 tsp. of cinnamon, 1/2 tsp. nutmeg, and a sprinkle of salt and pepper. Spread in a single layer on baking sheets and bake for 20-25 minutes, or until squash is tender. Finish off with 3 minutes under the broiler to brown. Once finished, remove from heat and let cool. Turn the oven temperature to 375. 3) Make the dressing: Combine 3/4 cup olive oil, 1/4 cup maple syrup and the cider vinegar, lemon juice, Dijon mustard, and fresh pepper in a container with a lid. Shake vigorously. This is much more than you’ll need for the salad, but the dressing lasts sealed in the fridge for up to two weeks. 4) Toast the hazelnuts: Spread on a baking sheet and bake for around 8 minutes,...
Gluten-Free Pumpkin Apple Bites & Sweet Potato Pancakes

Gluten-Free Pumpkin Apple Bites & Sweet Potato Pancakes

Gluten-Free Pumpkin Apple Bites This recipe, unlike most of the others, took me about four tries to perfect. I bet you can guess how many muffins I ate in the process… not a proud moment. However, since I’m training for the Marin Triathlon on Sunday (!), I’ve been a bottomless pit and the other day I really needed something to control the baked carb craving. Plus, Claudine and I are putting together our winter menu for the next 10 Day Health Challenge eBook, so it was a win-win! I tell my clients (both grown-ups and kids) that true health means living in balance, listening to our bodies, and enjoying our food. I love food- all types- and when the cravings or emotional eating threaten to take over, there are ways to deal with it that won’t ruin your appetite, digestion or waistline. This recipe is a great example. I could have gone out and bought frozen yogurt, but instead, I made mini muffins with no refined flour and using a natural sweetener. It did the trick. Bottom line, enjoy yourself, be good to your body, and don’t be afraid to satisfy cravings with the lesser of two- or many- evils. “If you think wellness is expensive then try illness.” Ingredients: (Makes about 12 muffins) 1 cup pumpkin puree 1/4 cup apple sauce 1/4 cup honey 1/4 cup coconut oil (melted) 2 eggs 1 1/2 tsp. vanilla 1 cup almond flour 1 cup oats 2 tsp. cinnamon 1 tsp. pumpkin pie spice 1 tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. sea salt 1 apple, grated or chopped finely...
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