Archive of ‘Healthy Lifestyle Tips’ category

Keto Chocolate Peanut Butter Fat Bombs

OM – FREAKING – GOSH!!! Other people are downing sugar for Halloween…but not me! I’m now a fat burner, not a sugar burner, my friends. But don’t get me wrong…I freaking LOVE food, LOVE chocolate, and DUH, love peanut butter. These keto chocolate peanut butter fat bombs are EVERYTHING.

 

 

Ingredients:

 

Chocolate Layer:
  • 2 tbs coconut oil melted
  • 4 tbs peanut butter
  • 4 tbs unsweetened cocoa powder
  • 1/4 tsp vanilla extract
  • 1/4 tsp Stevia (I used 1/4 cup Swerve instead of stevia)
 
 
Peanut Butter Layer:
  • 2 tbs coconut oil melted
  • 4 tbsp peanut butter or almond butter
  • 1/4 tsp vanilla
  • 1/4 tsp Stevia

 

Instructions:
 
Chocolate Layer
  1. Combine all ingredients for chocolate layer, stir till smooth.
     
  2. Pour in muffin cups and freeze about 10 minutes.
     
Peanut Butter Layer
  1. Combine all ingredients for peanut butter layer.
  2. Pour on top of chocolate.
  3. Freeze until firm.
  4. Keep refrigerated or frozen until ready to eat
     

Curious about how I’m supplementing my keto diet with ketones? Head here

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Benefits Of Apple Cider Vinegar

1. Sip some apple cider vinegar mixed with water. If a bacterial infection is at the root of your tummy problem, apple cider vinegar could help contain the problem, thanks to its antibiotic properties. What’s more, some folk remedy experts contend that apple cider vinegar contains pectin, which can help soothe intestinal spasms. Try mixing one or two tablespoons into water, or clear juice like apple juice.

2. More research is needed to definitively link apple cider vinegar and its capability to lower cholesterol in humans, but one 2006 study found that the acetic acid in the vinegar lowered bad cholesterol

3. Apple cider vinegar can help you lose weight. Here’s why: The acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Scientists also theorize that apple cider vinegar interferes with the body’s digestion of starch, which means fewer calories enter the bloodstream.

4. Apple cider vinegar makes a great natural toner that can leave skin looking healthier. Its antibacterial properties help keep acne under control, and the malic and lactic acids found in apple cider vinegar soften and exfoliate skin, reduce red spots, and balance the pH of your skin.

5. Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue. Interestingly, the amino acids contained in apple cider vinegar act as an antidote. What’s more, apple cider vinegar contains potassium and enzymes that may relieve that tired feeling. Next time you’re beat, add a tablespoon or two of apple cider vinegar to a glass of chilled vegetable drink or to a glass of water.

6. A few swigs of apple cider vinegar could help keep your blood sugar levels balanced, according to several studies that have shown a link between the two. One study of people with type 2 diabetes who weren’t taking insulin found that taking two tablespoons of apple cider vinegar before bed resulted in lower glucose levels by morning. Another study at the Arizona State University found that insulin resistant people who drank a mixture of apple cider vinegar and water before eating a high carbohydrate meal had lower blood sugar afterward. Scientists think the antiglycemic effect of the acid is the key.

 

 

What I’m Loving This Week

The great thing about the internet, is there is such a wealth of knowledge out there when it comes to healthy living!! So I figured I’d share a few of the articles I’m loving this week!! 

 

Set Yourself Up For Weight-Loss Success: 20+ Ways to Meal Prep

 

Trader Joe’s Is All About Low-Carb Cauliflower — Try These 7 Amazing Products

#SquatYourDog Is the Cutest Workout Trend to Take Over Instagram

Sweet and Savory Pineapple Recipes for the Perfect Post-Workout Snack

 

The Healthiest Banana Split Recipe Ever

 

The 6 Best Workouts If You’re Trying To Nix Belly Fat

Healthy French Toast

I love food. I mean I know you guys know that about me by now…but like…I REALLY love food. Especially being pregnant, I swear I have a whole new appreciation for food. When I learned that I didn’t need to eat “diet” food to lose weight and get healthy, I felt SOOO liberated! Now it is my mission to share that with the world!!

You CAN eat food that actually tastes good. This Healthy French Toast recipe is so good!! I honestly couldn’t wait to share because I know my fellow foodies will feel me on this one!!!

 

 

Ingredients:

2 Large Eggs

2 Tbsp. Unsweetened Almond Milk

2 tsp. Pure Maple Syrup, divided use

1/2 tsp. Ground Cinnamon

2 slices low-sodium Sprouted Whole Grain Bread

1 tsp Extra-Virgin Organic Coconut Oil

1 cup Fresh Sliced Strawberries (I used pineapple on the side)

 

Directions:

  1. Combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk to blend.
  2. Soak each slice of bread in egg mixture for 5 minutes, turning halfway.
  3. Heat oil in medium nonstick skillet over medium heat.
  4. Add bread; cook for 2 to 3 minutes on each side, or until golden brown.
  5. Top each slice evenly with strawberries and remaining 1 tsp maple syrup.
  6. Serve immediately. 

 

21 Day Fix Approved Pancake Recipe

Ok, let me start by saying this recipe is totally BOMB and perfect whether you are following a Beachbody program or not! Note: Now most Beachbody programs utilize the container system first used in the 21 Day Fix because it’s just so effective! 

Being pregnant, I’m craving hearty filling foods like freaking crazy! And pancakes are just delicious right?! I’ve made “healthy” pancakes in the past that are basically just a banana and an egg and honestly…yeah it’s a “pancake” but it’s not PANCAKES! I don’t want to feel like I’m restricting myself…and trust me, when I used to restrict myself, I was one miserable bitch.

That is why I’m obsessed with this meal plan. No restriction, no calorie counting, no misery…no staring at someone else’s “real” food longingly. 

 

Ingredients:

Serves 7 (2 pancakes each)

  • 1 1/2 all-purpose flour (I used whole wheat flour) 
  • 3 tsp baking powder
  • 1 dash sea salt
  • 1 1/2 unsweetened almond milk (I used vanilla) 
  • 1 large egg
  • 1 tbsp pure maple syrup
  • 5 tbsp grass-fed butter (you can substitute other oil like coconut oil too)
  • 1 tsp pure vanilla extract 
  • Blueberries

 

Directions:

  1. Combine flour , baking powder, and salt in a small bowl; mix well. Set aside
  2. Combine almond milk, egg, maple syrup, butter, and extract in a medium bowl; whisk to blend.
  3. Add flour mixture to almond milk mixture; whisk to blend until there are no lumps. 
  4. Heat large nonstick skillet over medium heat.
  5. Pour 1/4 c batter on the skillet; cook for 2-3 minutes, or until bubbles form around the edges of the pancake. Flip, cook for an additional 90 seconds.
  6. Serve 2 pancakes with 1 tbsp blueberry jam.

 

Blueberry Jam

Take frozen blueberries, add a little water and cook on medium-high heat until the blueberries break down and the mixture thickens. Top pancakes with this. This is also awesome on toast or English muffins. 

Fix portion amount: 1💛 1💙

* I had two servings and didn’t include the blueberry jam! But you do whatever floats your boat!!*

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Five Tips To Stay Healthy in a Relationship While Not Committing Murder

 

Brian and I

I will start this post by saying I love my boyfriend more than life itself.

Ok, now…how to stay healthy in a relationship without murdering your partner.

Maybe you know how this goes…I want to lead a healthy lifestyle, workout, eat healthy 80% of the time, prevent temptation, work toward a bikini bod..(goals, let’s be real), but my amazing boyfriend is not the healthiest person in the world. Brian doesn’t drink as much water as I would like, he definitely tempts me on occasion (“Hey babe, Taco Bell?”), and he doesn’t work out consistently. Now don’t get me wrong, I’m not shitting on Brian. He can be whoever he wants to be. This is about making our two alternative lifestyles meet and be merry without murder (as mentioned).

So here are some tips that have benefitted me and I think they may benefit you too…

 

Number One: Share your goals and be clear.

I mean duh, right? But I can’t tell you how often I realize that I’m not clear with Brian and I don’t really communicate. I can’t expect him to be a mind reader. So I’ll say something like, “I want to workout at minimum five days a week, and I need to eat healthy 80% of the time. I’m trying to lose 15 lbs. It would really mean the world to me if you support me in this.”

Simple! But you will absolutely run into issues. They will still bring home Girl Scout cookies, offer you Taco Bell, try to snuggle you in bed so you don’t have time to workout…Again, don’t be silent and don’t allow conflict to brew. I’ll say, “Babe, you know I have a tendency to binge eat and I honestly find things like Girl Scout cookies to be a trigger. Would it be ok if we didn’t keep things like that in the house?” Don’t attack them, accuse them, it’s not worth it. They most likely don’t realize they have done anything wrong. Just politely clarify what the issue is and again, be honest and lay it out there.

 

Number Two: Take The Bull By The Horns and Plan Healthy Dates.

I’m not saying you have to train for a 5K together (I mean let’s be real, I don’t run). But how about even something like laser tag (I’m an overgrown child so maybe this is just me)? Walking the dogs on a hiking trail? Riding Bikes? Skiing or Snowboarding? Etc. You can also ask to have a date night in and cook a healthy meal together! You’re in a relationship, so you know, Netflix and chill where you actually watch Netflix and actually just chill while your dog passes out between you completely screwing up any chance of actual intimacy.

 

Number Three: Reward Good Behavior.

I don’t mean to sound like you are training a pet…but…we are all creatures of habit and what is rewarded is continued. I’ll say, “Brian, I really loved you working out with me today! Thanks for supporting me!” Or I’ll write him a cute little note, pack him lunch for work..just something to show him that what he did meant something to me. And then he’ll keep doing it! Just as we establish what we DON’T want, we also have to establish what we DO.

 

Number Four: Use Your Partner for Accountability!

Ok, now that they know your goals and your plan (ex: workout five days a week), ask them to check in with you to help hold you accountable. If you tell them you want to workout five days a week and yet you only worked out once, you should tell them that it’s ok to (again, politely) remind you of your goals. I don’t see anything wrong with “Hey babe, how many times were you able to workout this week? I know your goal was five.” This might seem like nails on a chalkboard, but I’m telling you the accountability HELPS.

 

Number Five: Stay Strong and Shine So Brightly They Can’t Help But Notice.

There will be times when your partner eats shit, doesn’t workout, and tries to be a bad influence. If they are eating Taco Bell in front of you for example and you are a rock star and stick to your plan (you go!!), again don’t attack them (see a theme here?), but stick with it. If they continue to eat crap, not workout, and as a result feel like crap (let’s be real)…while you are dropping pounds, working out, have more energy, and feel sexy as f**k, they might be converted to the dark side. Lead by example. They might not come around right away, but I promise you, they ALWAYS come around.

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