Grain Free Flat Bread

Ingredients
■1 1/2 Tablespoons Coconut Flour
■1 Tablespoon Coconut Oil, Melted
■1 Egg or egg white
■1/4 Teaspoon Sea Salt
■1/4 Teaspoon Baking Powder

Preheat oven to 350 degrees. Mix coconut flour, sea salt, and baking powder together until combined. Add egg and melted coconut oil and mix well. Let better sit for a few minutes to allow the flour to absorb the liquid. Pour half the batter on baking pan and us a spatula to spread batter into a circle the size of a bun. Repeat using the rest of the batter. Bake for 10 minutes or until golden brown.

You may want to bake this on a parchment lined cookie sheet to avoid sticking.
The above Picture is a Turkey and avacado wrap.
Give this reciepe a try. Its super Yummo.

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Honey-Crisp Oven-Fried Chicken

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Makes 6 servings
INGREDIENTS
6 skinless, chicken Breasts(about 2 pounds)
2/ 3 cup low-fat buttermilk
4 cups whole-grain cereal flakes
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Olive oil cooking spray
2 tablespoons honey
DIRECTIONS
1. Place the chicken in a bowl with the buttermilk and toss
to coat. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
2. Place the cereal flakes in a food processor and process until crumbs form (you should have
about 1 cup of crumbs).
3. Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper, and
cayenne pepper.
4. Preheat the oven to 350°F. Spray a baking sheet with cooking spray.
5. Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard
the remaining buttermilk.
6. Brush each piece of chicken with honey, then dip in the cereal crumbs, press hard so the
crumbs adhere to the chicken. Place the coated chicken on the prepared baking sheet.
7. Lightly spray the top of each chicken thigh with cooking spray.
8. Bake until the chicken is crisped and cooked through, 45 to 50 minutes.
Per Serving: Calories 330; Total Fat 7 g; Sat Fat 2 g; Protein 34 g; Carbs 34 g; Fiber 4 g; Cholesterol 125 mg; Sodium 410 mg.

No Bake Almond Butter Protein Bars

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What you will need:
2 c. creamy almond butter
1 1/4 c. of organic honey
2 c. of protein powder
1 c. of oats
1/4 cup of chia seeds

Start with 2 c. creamy almond butter and 1 1/2 c. of organic honey Heat for 90 seconds in a microwave safe bowl, then stir Add 2 c. vanilla protein powder (or chocolate if you prefer). You can add more if you like the bars thicker. Mix completely, then add about 1/2 – 1 c. of rolled oats

Now, for the good stuff.
Add 1/4 c. of chia seeds to mixture
Place the mixture in a pan and refrigerate
Cut up and store refrigerated; makes about 24 bars.

You can experiment with the measurements for a more dense bar or one that is soft. I think the texture is like fudge…but it’s good for you! I find these are best post-workout/run, but they also make a healthy treat! Enjoy!

5 Factors Affecting Your Metabolism

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Most people think of their metabolism as being either fast or slow. Or how many calories they burn. Often times we try to trick our metabolism by eating less or exercising more. It’s important to understand our metabolism is really our personal chemistry influenced by many factors. And just like a drop of water can be the start of a force which affects enormous change, so can a disruption in your metabolism.

5 Factors Affecting Your Metabolism

Liver
The liver is the primary organ of detoxification. It functions to transform toxins and eliminate them from the body. Daily our bodies are assaulted with toxins; environmental pollutants, medications, contaminated water, pesticides and hormones in our food supply to name a few. An inefficient detoxification system leads to a build up of toxins which impacts metabolism and results in premature aging, joint problems, skin disturbances, gastrointestinal problems, lower immune function, fatigue, cardiovascular disease, hormone imbalances, neurological disease and weight management issues.

Thyroid
No hormones have a larger impact on metabolism than the thyroid hormones. Thyroid hormones not only influence energy levels and weight management, they also impact insulin regulation, cholesterol levels, plaque formation, gastrointestinal function, body temperature regulation, enzyme function, hair growth, muscle growth, sex hormones and emotional health.

Gastrointestinal TracK
The gastrointestinal tract is home to the immune system. The health of the “gut” is directly related to metabolic health and the health of the immune system. Poor intestinal health is related to conditions like food allergies, skin rashes, thyroid disorders, cancer, autoimmune disorders, joint pain, headaches, arthritis and celiac disease.

Adrenal Glands
Stress requires a response that is controlled by the adrenal glands and the secretion of the hormone cortisol. Chronic elevations in cortisol disrupt the metabolism and result in exhaustion, lowered thyroid function, cardiovascular stress, alterations in blood sugar, weight gain, muscle loss, decreased immunity, sleep disturbances, decreased sex drive, memory loss, depression and an increase in sugar cravings.

Pancreas
Responsible for secreting the hormones necessary for proper blood sugar balance and digestion, many metabolic conditions are associated with impaired pancreatic function. Type 2 diabetes, impaired insulin secretion, hyperinsulinemia, insulin resistance, impaired glucose tolerance and increased glucose production occur when the pancreas does not function properly.

What Does This All Mean?
Metabolism is more than the calorie balance equation. And while revising one’s diet to high-quality food, lowering carbohydrate intake, improving gut bacteria, supporting sleep and decreasing stress helps in weight management for some, others will need to address these metabolic disruptions.

Take the Beachbody Challenge to win big $$$$$

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Are you ready to take the Beachbody Challenge. watch this quick video and let me know if its something you would be interested in.

I also have an awesome challenge starting up and I only have a few more spots available. It will keep you motivated and on track throught the holiday season.

Check out my challenge here http://getinfitwithjenn.blogspot.com/2012/10/six-week-holiday-slim-down.html


t

Herb-Roasted Chicken

Herb-Roasted Chicken

1 whole chicken, about 3 lbs.
2 Tbsp. dried rosemary, thyme,sage,marjoram, or any combination of herbs (if using fresh herbs reduce amount to 1 Tbsp.)
Juice from ½ lem
on 9or 3 cloves of garlic, crushed
Butter-flavored nonstick cooking spray
Salt and pepper to taste

Preheat oven to 350 degrees. Clean chicken and place breast side up on rack in roasting pan. Squeeze lemon juice inside chicken, or rub inside of chicken with crushed garlic. Use 10 spritzes of butter-flavored nonstick cooking spray to coat outside of chicken and sprinkle evenly with herbs, salt, and pepper. Cover chicken with foil and bake for 55 minutes. Bake uncovered for 15 additional minutes or until juices run clear. (Meat thermometer inserted between leg and body should reach 180 degrees fahrenheit.) Serve chicken without skin to reduce calories. (one serving should be about 4 oz. of skinless, boneless light and dark meat.) Serve with roasted root vegetables.

Nutrition Information (Chicken only):
285 Calories. 31g Protein. 3g Carbs. 16g Total Fat. 1.5 g Fiber.
Credit goes to TurboFire

10 DAY SHAKEOLOGY SLIM DOWN CHALLENGE

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10 DAY SHAKEOLOGY SLIM DOWN CHALLENGE

STARTS NOV 5-14TH

YOUR $50.00 PACKAGE INCLUDES
10 DAY SUPPLY OF SHAKEOLOGY THAT I PERSONALLY SHIP TO YOU
EASY AWESOME MEAL PLAN WITH 10 OPTIONS FOR EVERY MEAL AND SNACK TO TAKE THE QUESS WORK OUT OF IT FOR YOU
A PRIVATE FACEBOOK GROUP FOR COMPLETE SUPPORT
MY COMPLETE ATTENTION AND GUIDANCE
ACCESS TO SAMPEL WORKOUTS

THE RULES
DRINK 1 SHAKEOLOGY SHAKE PER DAY AS A MEAL REPLACEMENT
WORK OUT FOR 30 MINUTES ON 8 OUT OF 10 DAYS
AND AS TONY HORTON SAYS, DO YOUR BEST AND FORGET THE REST.

NUTRITION CAN MAKE OR BREAK YOUR RESULTS. LET'S DO THIS TOGETHER

SIGN UP FOR THE CHALLENGE AND BE ENTERED IN A DRAWING FOR SOME AWESOME BEACHBODY PRODUCTS

JOIN THE CHALLENGE
YOU MUST HAVE A PAYPAL ACCOUNT TO PURCHASE YOUR PACKAGE AND SEND YOUR PAYMENT TO BRADFORDJOB@AOL.COM. THIS PROTECTS BOTH OF US.

SLIM DOWN BEFORE THE HOLIDAYS START.
ITS A GREAT WAY TO JUMP START YOUR FITNESS.


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Shakeology Recipe of the Day

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Shakeology - The Healthiest Meal of the Day!

Chocolate Strawberry Banana Coconut Shake

1/2 scoop Tropical Strawberry Shakeology

1/2 scoop Chocolate Shakeology

4 fresh or frozen Strawberries

3 drops Coconut Extract

1/2 Banana

3 Ice Cubes

8oz of sugar free coconut or almond milk

Optional: 1 Tbs Coconut Oil (great for thyroid support)

Blend until smooth and enjoy!

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BANANA OATMEAL DARK CHOCOLATE CHIP MUFFINS

Although I call these muffins, due to the fact that I used almond flour, you are not going to get that standard muffin top, and these are going to be more flat. No big deal, right?? Let's just call them a cup instead of a muffin to be politically correct. I mean who wants a "muffin top" anyway, and at only about 130 calories/serving you don't have to feel one bit guilty about eating one of these beauties. You've got a powerful protein punch in these little guys too! SCORE!

Ingredients:
2 cups almond meal/flour
1 cup oats
3 ripe bananas, mashed
1 cup light vanilla almond or coconut milk
2 eggs
1 TBSP. baking powder
1 tsp. pure vanilla
1 TBSP ground flax seed
2 TBSP honey
1/2 cup dark chocolate chips (you could leave these out entirely and the muffin would still be good, but seriously.....ok, moving along.....)

Directions:
Preheat oven to 375 degrees
Spray a muffin tin with non stick cooking spray
And then it's super easy.......mix all of the above ingredients together! Divide the batter into 15 muffin cups (yes, it makes an odd number of muffins......just go with it). These muffins should bake up perfectly in 20-25 minutes. Set your timer for 20 minutes. When the timer goes off, just watch those babies closely so you don't over bake them. They will start to get brown around the edges. It took mine 22 minutes to be just right! Leave them in the pan for about 15 minutes or so to cool a bit and they will be easier to remove.

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Almond Joy Shake

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This is one of my favorite recipes! I love to make this in the evening for dessert. I blend it for a long time until it gets really thick and frosty. I feel like I’m having the most indulgent treat, yet I am getting 70 healthy ingredients that provide me with the protein, vitamins, minerals, antioxidants, phytonutrients, prebiotics, and digestive enzymes that help me achieve optimum health, increase my energy, promote regularity, and lose weight… all in one glass. A real treat with real nutritional value!

Almond Joy Shake
1 scoop Chocolate Shakeology powder
1/2 cup almond milk
3/4 cup water
1 tsp coconut extract
1 tbsp almond butter
Ice to desired consistency
Quick fact on Almonds: Eating almonds in moderation promotes lower cholesterol levels, prevents heart disease and can help with weight loss

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Pumpkin “Cheesecake” Tart

I LOVE pumpkin. I also love pumpkin cheesecake and could eat it all the time….but that would not be good for my hips! Nope! But I wanted to create something a little healthier and could taste just as good and be supportive as well.


So I put my thinking cap on and dug around in my cookbooks for a little inspiration! I developed something delicious! Hooray!

I started with the crust first and came up with these ingredients.

Combined it in the food processor.

Then pressed it into a greased tart pan. So far so good!

Ready for the oven. Baked at 350 degrees for 15 minutes until lightly browned

Up next was the filing. I wanted to keep it simple.

I think I managed to do this with only 6 ingredients.
I blended everything up in the food processor until it was well combined

I put the filing into the prepared cooled crust.

Then back into the oven for about 45 minutes. Until the middle no longer giggled and was firm to the touch.
I was anxious to try the finished result but I still had to let it cool and then put it in the fridge for about 2 hours! Plus it smelled amazing!
Then I finally did get to try a taste and I have to say I was impressed by my efforts! It was so yummy and good for you too! It was dense and creamy just like I wanted with a crispy cookie like crust of almonds and oats.
Pumpkin “Cheesecake” Tart
serves 8 portions

CRUST

1 cup of natural almonds

1 cup of rolled oats

1/2 cup of oat bran

Pinch of sea salt

3 tablespoons of pure maple syrup

3 tablespoons of canola oil

1 teaspoon of almond extract (optional)

PREPARE CRUST

Preheat oven to 350 degrees

Place nuts in food processor and pulse to chop them coarsely. Add rolled oats, oat bran and salt and process until mixture resembles coarse meal. In a bowl whisk together maple syrup, oil and almond extract. Add to almond-oat mixture and process to combine. Transfer to a 9 – 11 inch greased tart pan or deep dish pie plate if you like and press down to form a crust. Pierce several times with a fork and bake for 15 minutes or until lightly browned. Let cool on a wire rack while you prepare the filling.

FILLING

1 1/2 cups of 1% cottage cheese

1 14oz can of pumpkin puree

1/2 cup of pure maple syrup

1/2 cup of egg whites

1 teaspoon of vanilla

1 generous tablespoon of pumpkin pie spice

PREPARE FILLING

Puree in a food processor the cottage cheese, pumpkin puree, maple syrup, egg whites, vanilla and pumpkin pie spice until fully combined and smooth. Pour the filling into the prepared cooled crust.

Bake in the oven at 400 degrees for about 40 – 45 minutes or until the centre no longer giggles and is firm to the touch. Remove from oven and let cool then place in the fridge to chill for 2 hours or overnight.

Slice and serve with vanilla ice cream or real whipped topping!

YUM!

If you love pumpkin as much as I do I am sure you will love this!

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Jenn's Holiday Tips to avoid the Bulge

Some FABULOUS holiday tips...start thinking about this stuff now. Being prepared is always the huge key to success. Get you attack plan ready! :)

Holidays are coming up quick and you know what that means?! Food, folks and fun (Sorry McD's, I stole your line from a decade ago)!!

The average person gains anywhere from 10-15 pounds over the holidays. That is in the ball park of 35,000-52,500 excess calories over the next 3 months. So I am going to give some tricks for cheats so you don't feel deprived but can stay on track with your fitness goals.

Halloween- My second favorite celebration of the year. I LOVE scary movies and the whole atmosphere with Halloween. Lots of candy though. To say you won't have a piece or two would be pretty unrealistic. What I do is pick out 3 candies I really enjoy (Reeses PB cups, Kit Kat Bar and 1 other thing that is calling for me). Now to make sure I don't have any excess candy tempting me, the last few trick-or-treaters get the mother load and all remaining candies go bye-bye.

Thanksgiving- Candied yams and pie of every kind. The tip is to load your plate with the quality stuff first, turkey, any garden salads or veggies. Have your fill and then have some of the not so good stuff. The benefit of this is that the proteins and veggies will slow the absorption of the sugars and you'll be less likely to over indulge on the sweets because you'll be full from the proteins and fibers.

Christmas and the New Year- This is the hardest one for most people because it is a food-fest for the whole month. Be wise and prudent. Prepare your foods for the day and the work place treats won't be near as tempting. Also, as hard as it can be with work, family and friends throwing parties, make an honest effort to get some kind of workout in at least 4 days a week. I don't care if it is for only 20 minutes, you need the consistency. Too many people let the whole month slip and the extra calories with less activity is a recipe for disaster.

Here is to happy holidays to come and hopefully a New Year resolution that doesn't include weight loss!!

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Grilled Sweet Taters!

I wanted to share this sweet... and I do mean SWEET and healthy recipe with you. Grilled Sweet Taters. These are great for your carb meal, just add it as a side of my Fake-N-Bake Chicken and you'll be eating well, gaining muscle, and losing fat!

This recipe can be made with regular potatoes or sweet potatoes. Just substitute the
fresh rosemary instead of thyme.

You'll need:
•1 1/2 lbs. chopped and peeled sweet potatoes (or regular potatoes)
•6 crushed garlic cloves
•1 T. fresh thyme (or rosemary for regular potatoes)
•1 T. olive oil (or Pam Cooking Spray)
•Salt
•Pepper
Here's what you do:
1.Combine chopped and peeled potatoes, crushed garlic, and thyme in a bowl.
2.Drizzle with olive oil and season with salt and pepper.
3.Place seasoned potatoes on a sheet of foil and fold up.
4.Grill over low heat until potatoes are tender, 20-25 minutes

Fake-N-Bake Chicken.
A tasty way to "shake-'n-bake your chicken
without all the sodium, sugar, and chemical additives. Check it out!
You will need:
1/2 Cup - Minced dehydrated onions
1/4 tsp. - Coriander
1/4 tsp. - Thyme
1/4 tsp. - Red pepper flakes
1/8 tsp. - Oregano
1/8 tsp. - Paprika
1/8 tsp. - Black pepper
1/8 tsp. - Salt
Here's what you do:
1. Grid all the above ingredients in a food processor, coffer grinder, or blender.
2. Grind into a powder.
3. Pour powder mixture into a ZipLock bag along with a portion of chicken (or any other protein).
4. Shake, shake, shake.
5. Place on NuWave Oven (power level 9 for 8 minutes) or baking pan and cook.

Any extra store in air tight container for next time.

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Six Week Holiday Slim Down

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Are You Ready to Change Your Life?
Are You ready to take control of your weight?
Are You looking to live a Healthier Lifestyle?
Are You ready to get back into those clothes that you’ve held onto because you were “once that size?”

With my Six Week Holiday Slim Down, you can lose 10, 15, even 20 lbs from the comfort of your own home on your own schedule regardless of your fitness level and can be on your way to living a healthier lifestyle.

The Six Week Holiday Slim Down runs from November 19 – December 28. We will stay on track during the holiday while still enjoying them.
■NO Expensive Gym Membership
■No Sitter Needed
■NO Embarrassing Classes
■NO Tasteless Diet Food
■NO Long Drives
■NO Getting Up Early

Here is what is required to gain access to my Secret Slim-Down Facebook Group:
■Commit to follow a Program Workout Schedule
■Drink Shakeology – the premium health shake – once a day
■Engage with the secret Facebook group reporting workouts & food on your own time
■Be willing to be encouraged and supported by the best coach in the world ME :)

This is a proven and simple formula, and those who commit are more likely to finish and GET THE ABSOLUTE BEST RESULTS!

Who is this Challenge for:
■Someone who is serious about taking control of their health & fitness
■Someone who is ready to take their health & fitness to the next level
■Someone who wants a step-by-step blueprint of how to achieve a healthy weight
■Someone who wants to be part of a supportive group of people on a similar journey
■Someone who is willing to invest in themselves
■Someone who wants to get off of hypertensive and/or cholesterol medications
■Someone who wants more energy

Who is this Challenge NOT for:
■Someone who is looking for quick fix
■Someone who thinks they know it all
■Someone who thinks they should be given things for free
■Someone who hates hard work
■Someone who is not willing to commit to the process for 6-weeks
■Someone who wants to go it alone

Joining My Challenge is Easy
First, Choose your Beginner Challenge Pack:
There’s a workout for everyone.

www.beachbodycoach.com/bionut
Just click the link and Pick your pack.

Next, Forward your confirmation invoice by November 12 to bradfordjob@aol.com to secure your spot. It’s THAT simple!

IF you already one of the above workout programs, you can get Shakeology here www.shakeology.com/bionut on auto-ship and forward your confirmation invoice to bradfordjob@aol.com. If you order BEFORE October 31, 2012 you also get a FREE Sampler Bag containing some additional items to help jump start your journey.

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I can also do custom meal plans and Home and gym Programs. Just click the link

My Top 5 Ab Exercises -

Diet
Okay so this isn’t an exercise but Im putting it in here because I really do think this is the most important factor in getting Abs!!

Plank –
Such a simple exercise but yet my favourite!
Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time work up to 30, 45 or 60 seconds.

Hanging Knee Tucks –
Absolutely Love these
Grab hold of pull-up high bars or any elevated hand grips with your palms facing forward, such that your arms reach directly up from the shoulder and your body is hanging supported by your hands. bring your knees powerfully up toward your chest and shoulders. Try not to use your hip flexors; instead, contract your lower abdominals and tilt your pelvis to rotate your knees upward. Lift as high and as powerfully fast as you can, but remember that you must be able to control your downward motion as well, so go only as high and as fast as you can while maintaining form and control.?2. From the top of your tuck, lower your legs back to the starting position, controlling the downward motion with your abs. Do not swing; keep your arms slightly bent and your feet down in front of you as you descend to prevent any swinging tendency. Repeat for a total of 20 knee tucks. Beginners who can’t complete the 20 reps at once may rest every few reps but should still strive to complete the entire 20

Spider Crunch
Start in a push-up position, with your feet hip-width apart and hands shoulder-width apart. Keep your head facing forward (don’t look down toward the floor). Lift your left leg, bringing your left knee around the outside of your body until it is as close to your left arm as possible. Return your left foot back to the floor and repeat the move with your right leg. Continue for six repetitions on each side, alternating legs.

Wheel Roll Outs - Something Different!!
Start with the wheel at your feet, with your arms and legs straight. Then roll out until you’re laid out as far as you can go, but still under control. Then pull everything back until your hands and feet come back together.


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FREE YOURSELF

Lesson of the day: A lot of the circumstances we wish to change are those we have created ourselves. Therefore, shouldn't we pay a bit more attention to what it is about us that is creating our reality, rather than desperately trying to fix
it?

Tip of the day: Pay attention to your subtle mental/emotional energy fields within you, see if any of them are currently perpetuating and activating a scenario within your life.

For example, you may desperately want to be heard or understood by someone, and them playing the opposite role of what you'd expect makes you loose it. You may have a strong attachment to a specific outcome and have consequently attracted a situation that challenges your expectations. You may perceive life as being a serious and tedious chore, and are making this perception into your day-to-day experience. You may have adopted a false identity as a means to avoid facing yourself, and any comment that would threaten it activates a defence mechanism within you. You may always be looking for the next fulfilling moment, and are therefore never content and at peace with the present moment.

Once you have observed the sneaky beliefs, perceptions and expectations that are driving you, begin by observing the wonderful lesson this brings: WE create our reality, we're not victims of it. Then willingly release the vibrations that no longer serve (e.g. I want to be heard, I need him/her to understand, I need to prove myself, I need my life situation to be perfect before I can feel whole and at peace etc.) And watch your reality transform, not because you are "finally free from all that shit" but because you now see the word "shit" for what it is: Your own baggage and interpretation of what is.

Drop the interpretation = Drop the judgment. Drop the judgment = See the lesson. See the lesson = Drop the baggage. Drop the baggage = No problem! Even if that one person or situation comes to try and push your buttons again, it won't be a problem. Because who or what can push your buttons if you don't carry any?

Time for us to let go and BE FREE!

Much Love,
Coach Jenn

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PMS Choclate Cookie

Premenstrual syndrome, or PMS: up to 75 percent of women experience this constellation of unpleasant symptoms that rise during the second half of their cycle: cravings, bloating, fatigue and mood swings. Before ovulation, you just hear things through a neutral, rational mood filter. After ovulation, when estrogen and progesterone levels change abruptly, you are more likely to become irritable, sad or angry. (I myself like to alternate between “crying baby” and “angry bitch” moods

If you feel moody and in need of a “I-deserve-it” chocolate treat, this low-sugar protein cookie may be an alternative to avoid indulging in a cookie at Starbucks. A blood sugar roller coaster is never a good thing for your already raw nerves anyway :) And you may not want to, but getting in your workout helps a lot! Resistance training allows me to see things more clearly without the irrational PMS-craziness.

Ingredients for one cookie:
- 1/2 avocado
- 1/4 cup vanilla protein powder (or chocolate flavor if you’re in need of intense chocolate therapy, something deep and decadent to ward off an existential crisis.)
- 1 tablespoon cocoa
- 1 to 2 squares of dark chocolate

I used a vanilla protein powder. Always look for one that does not contain soy. soy has estrogenic properties. The more estrogren you have floating around the more fat your stoe. Nobody want thats.

Mix avocado, protein powder and cocoa together in a food processor or using a hand blender. Chop dark chocolate and add to the mix.

Spread the cookie dough onto a non-stick cookie sheet
Bake for 10-12 min at 180-200 degrees Celsius. Be careful not to overbake that cookie or it’s going to be too dry. Here is the cookie:

The nutrition facts for the cookie are: 457 cal, 31g of protein, 27.5g of carbs, 7.5 g of sugar, 27.5 g of fat, 11.5 g of dietary fiber. If that’s too much for you, you can save 168 kcal, 7 g of sugar and 12 g of fat by omitting the chunks of dark chocolate. Comparatively, a double chocolate chunk cookie at Starbucks is about the same amount of calories but with 37 grams of sugar and only 3 grams of fiber.

Yes, it’s an ugly cookie that looks like a lava rock, but it’s a surefire cure for a serious chocolate craving!


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Lean pumpkin pie

Lean pumpkin pie

This is a very lean “diet pumpkin pie”. I basically wanted to make a dessert with pumpkin, protein and nothing else. there is no crust and no extra unnecessary calories. It doesn’t taste like a real pumpkin pie, but if you’re crazy about pumpkin like me (I enjoy eating cold pumpkin puree directly out of the can) this recipe will totally ‘do the trick’ for you.

Ingredients (for 2 servings):
- 1 cup pumpkin puree
- 3 small egg whites (or 2 large egg whites)
- 1/2 cup of unsweetened almond milk or soy milk. (You can also use regular milk but I’m using unsweetened plant-based milk to ‘save’ a few grams of milk sugar)
- 1/4 cup vanilla whey protein
- 1 tsp pumpkin spice

Mix everything together. It’s normal for the batter to be quite runny.

Baking the pies in a muffin tin at 350 degrees until done. Insert a knife in the middle and when it comes out clean they are done about 20 to 25 minutes in my oven.

I ate most of the pies directly out of the oven but the texture of the pies get firmer and nicer if you’re patient enough to let them cool and put them in the fridge for a couple of hours.

Estimated nutrition facts per serving (a serving = 3 small pies like the one above): 130 kcal, 18 g of protein, 12.5 g of carbs, 4 g of sugar, 1.75 g of fat.

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EAT to LIVE instead of LIVING to EAT

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There was a time in my life where I was completely clueless on what to put in my body I had no idea what it even meant to eat clean, I thought it was organic or veggies only. Everyone has a relationship with food. Some of us eat with our emotions some of us eat when no one’s looking and some of us have food phobias, typically this is due to lack of knowledge on what to really feed our bodies. Eating clean is anything from the earth. Lean Proteins, lots of berries, fruits, vegetables, and good sources of fat, like avocado, raw almonds, coconut, and olive oils. Think of your body like a car, you want to give it the best possible fuel possible. The best GAS on the market. Same thing for your body, you have only been given one, so treat it with respect, fuel it with amazing foods and will allow your body to run forever.

I eat clean all year round; I have a cheat meal 1x a week usually consisting of a clean cheat. Mostly I do oats, sweet potato, broccoli, banana, and almond butter. It’s a lot of carbs because I do fairly low-carb throughout the week. It is called the Beverly Refeed. My body does not do well with Dairy so I tend to stay away from that when I DO have a cheat Meal. A cheat meal can be anything you want it to be. It depends on what you like. There are no rules to having a cheat meal. Sushi, whole wheat pizza, ice cream or a big sandwich are all great cheat meals. Just fix something you love to eat. It’s good to cheat I believe it keeps you focused for the week. For some people they need 1-2 smaller cheats throughout the week, others need to just stay clear of anything that could tempt them because it will lead to an unstoppable binge effect. You need a cheat meal to restore your Leptin Levels that drop throughout the week when you are in a calorie deficit. Leptin is the mother of all Fat burning hormones. Don’t be afraid to have a cheat (treat) meal once a week. Here is an example of what my meals would look like. What you eat in private you’ll wear in public.
Here is my diet.

Meal 1
• 173 grams of egg whites or 22 grams of whey protein
• 29 grams of steel cut oats
• Omega 3
Meal 2
• 42 grams of shakeology
• 18 grams of almonds
Meal 3
• 120 grams of Chicken Breast
• 30 grams of brown rice
• Baked asparagus or Broccoli or any other green veggie I choose
Meal 4
• 125 grams of sweet potato.
• 115 grams of Turkey breast
• 8 grams of almond butter
Meal 5
• 125 grams Tilapia Or lean Beef or Chicken Breast
• Green veggies such as Broccoli, Kale, Spinach, Cauliflower, Green Beans, Zucchini
Meal 6
• 230 grams of egg whites or 32 grams of whey Protein made into a shake
• 17 grams of almonds

www.shakeology.com/bionut

I would love to hear from you so please comment if you have any questions Or contact me become my fan on facebook. I share awesome tips, healty recipes, and great fitness tips. I love to help so please reach out to me if you are stuggling in any way. I once weighed 260 pounds so I know what its like to feel hopeless. I have lost a combined total of 125 pounds to date. I can help you achieve what I have achieved. ALl you have to do is Put your TRUST in me and with me You can SUCCEED>