Oatmeal Muffins

This is the perfect recipe to accompany the 17 Day Diet (cycle two). If you are looking for a breakfast/snack for cycle one, check out our Egg Muffins. These oatmeal muffins are packed with fiber, whole grains, and protein. Eat them for a satisfying breakfast or as a pre-workout snack.

oatmeal cups

Ingredients:

1 teaspoon baking powder
1 teaspoon cinnamon
2 cups old-fashioned rolled oats
1/4 cup Agave sweetener
1 tablespoon stevia
1 1/4 cups water
1 large egg
1/2 cup egg white subsistute or 3 egg whites
1 ½ Tablespoons unrefined coconut oil, melted
2 teaspoons pure vanilla extract
Toppings: fresh berries, Maple Bananas, or apples

Instructions:

Preheat oven to 375 degrees and line a muffin tin with cupcake liners. Spray liners with coking spray to prevent any sticking.
Combine oats, cinnamon, stevia, and baking powder in a bowl and mix together.
In a separate bowl, whisk together Agave, egg, egg whites, water, coconut oil, and vanilla extract.
Mix [...]

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Why Drink More Water?

Want to improve your skin, health, and aid your weight loss efforts? Drink more water. This tried and true method gets over looked too often. The popular 17 Day Diet suggests you drink at least 8 eight cups daily and during the jumpstart phase of the Flat Belly Diet, 8 cups of “sassy water” are mandatory. But can this tasteless liquid really live up to all its claims read on to find out…

abluewater
Health Benefits of Drinking Water:

Healthier  Skin-Forget about  expensive creams or beauty treatments. Drinking water is the free way to hydrate your skin, prevent acne, and prevent wrinkles. 
Remove Toxins-Water flushes toxins from your body especially from your digestive tract. The kidney system is dependent on water to do its work. Water also helps get rid of excess nitrogen and ketones which is important when following a high protein diet.
Cushions and Supports [...]

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Healthy, Lean, & Vegan

I spent the morning hiking with a close friend who had just completed a month of veganism. She partook in the challenge to be “healthier & leaner.” Did it work? She reported back this morning that not only did she gain six pounds; she, also, felt too sluggish to workout. I of course had to ask what she was eating daily to make her gain weight and lose energy. The culprit: protein, well more lack thereof.

If you are unsure of why our bodies need protein, check out “Get Your Protein.” The short story is that protein repairs muscle tissue, keeps you full, and provides the body with needed energy. In my friends case, meat, eggs, and dairy had been her number one source of protein for years and she didn’t know what to supplement her diet with when she cut those things out. Cutting out animal products can be an excellent [...]

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Kale Heaven

Craving something crispy, salty, crunchy, and full of flavor? Put that potato chip bag down and reach for something 100 times better, Kale chips. Kale chips? You may ask. They satisfy every salty and crunchy craving you have and even if you don’t like kale give these a try. I promise you wont regret it like you will that potato chip bag.

SONY DSC

 

Benefits of Kale

Low calorie, high in fiber, and has 0 fat. 1 cup only has 36 calories! 
High in iron: not sure what Popeye was thinking eating spinach.
Packed with antioxidants
Anti-inflammatory: 1 cup has 10% the RDA of omega-3 acids
High in vitamin A which is great for your skin, vision, and mouth health.

Not only are these chips a [...]

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Raw Recipe: Creamy Nectarine & Blackberry Smoothie

Going fully raw isn’t easy. But remember you don’t have to become fully raw to reap the benefits. Adding raw foods to your regular diet can be helpful as well. Try by starting out with 1 meal a day raw – breakfast might be the easiest and I have a raw smoothie recipe below to help! You can double this recipe if you want to consume more – this recipe makes a 16 oz smoothie.

You could also jump right in to the Raw food world and try a raw food cleanse to see if the diet is right for you. First check out our previous post “What Can A Raw Food Cleanse Do For You?”. We have apps for trying a cleanse out. You can do 3 days, 7 days, 14 days or 28 days. These cleanses will help [...]

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Tis’ the Season for Cherries

cherries are YUM
As of late, cherries have been catching my eye more and more in the grocery store. I finally bought some on my last trip and realized I must have forgotten how wonderful this sweet, tart little fruit can be. But apart from its wonderful flavor, cherries are beneficial to your overall health. You can eat them fresh or Dried Cherries are super tasty as well!
Dried Cherries are so tasty!

Sleep Better
Cherries are one of the few natural sources of melatonin and could even replace a melatonin supplement. Melatonin is a hormone naturally produced by your body and regulates your sleep cycles. The body produces melatonin only in the darkness and artificial light, tv, and computers stop the production. But melatonin helps you fall asleep faster [...]

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Clean Eating Lemon Bars

lemon

Delicious 70 calorie Protein-Packed Lemon Bars 
 

 

 

 

Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!

Ingredients:

1 egg
2 egg whites
8 oz fat free cream cheese
1/2 cup instant nonfat dry milk
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
1/4 cup unsweetened almond milk
3/4 cup low-fat vanilla protein powder
3/4 cup stevia
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch

Instructions:

Preheat oven to 350 degrees
whisk egg and egg whites in a small bowl
combine cream cheese and all the remaining ingredients in a Ninja Professional Blender .
When mix is smooth, add eggs and blend.
With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish.
Pour batter into pan and place in preheated oven
Bake for 30 minutes or until toothpick come out clean

Looking for more [...]

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Overnight Oats

If you haven’t tried overnight oats, you are missing a delicious and easy breakfast perfect for those hectic ”I have no time” mornings. Just grab from the fridge and take with you, no cooking required. Just don’t forget a spoon! Great breakfast treat for when you’re on the 17 Day Diet cycle 3.
oatmeal
Ingredients:

1/2 cup vanilla almond milk, unsweetened 
1/2 vanilla protein powder
1/2 cup old fashion oats
1 tablespoon chia seeds
1/2 cup nonfat greek yogurt
Stevia to taste

Whisk milk and protein powder in a small bowl until all clumps are removed. Add remaining ingredients until well mixed. Place in the fridge overnight. Add Topping. Enjoy.
These nesting bowls would be great to make this recipe in, they are perfect for portion control. Prepare the recipe above in them and top with some plastic wrap. Place in the fridge [...]

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Post-Workout Fuel

pro bb
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals

Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more

Clean Drinking (Starbucks)

Enjoy your favorite Starbucks guilt-free. 

Cappuccino

Whether you enjoy the green siren daily, weekly, or monthly, it can be devastating to your waistline. And now that Starbucks lists calories on their menu boards you can feel the guilt as you order. As a former Barista, I have just the tips to ordering the drinks you love that will keep your mouth happy and your diet consistent.
Clean Eating Starbucks tips:

Drip Coffee, Americano, & Tea: These are the most obvious calorie conscious drinks with ten calories or less. You can spice these up by adding sugar-free syrups or steamed non-fat milk with a little bit of foam.
Latte: A tall nonfat latte contains only 90 calories. It is basically a glass of steamed milk with espresso: packed with protein and calcium. Make it a skinny latte with sugar-free vanilla for a real treat.
Frappuccino: Yes, I said it. [...]

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