Chocolate Nutter Cups

I love chocolate! Seriously though, I do. One time I ate so much in one day that I got very sick (we won't go into details) that it was called "chocolate poisoning", just not a severe case of it. Granted the chocolate I did eat was raw and 100% Pure Cacao...but anyway, the point is, I LOVE chocolate. There is one problem with most chocolate bars though, either they are full of a bunch of crap (most of which I can't pronounce) or they are full of sugar (specifically refined sugar or corn syrup). I don't want to put those things in my body, but I still want to enjoy some chocolate every once in a while (not everyday, even though sometimes I want to haha). Then there's the fact that raw or "healthy" chocolate bars are ridiculously expensive. So I decided to make something that would satisfy my chocolate craving and at the same time not contain all the junk.

Watch out though! They aren't low in calories or fat and they do have sugar (if you use maple syrup). I wouldn't advise sitting and eating an entire one of these, as tempting as it may be. A half of one is more than enough. I made some with almond butter for me and some with peanut butter for my husband. I can't eat peanut butter, but I am sure they are just as good as mine! So when it comes to the nut butter you use, you can really choose any that you want, hazelnut, cashew, almond, peanut, you get the picture. If you love chocolate as much as me, go and make these and let me know what you think :) 

Ingredients

• 3 Tablespoons Coconut Oil
• 1/4 Cup Unsweetened Cocoa or Cacao Powder
• 1/4 Cup Almond Butter (you can also use peanut butter or any nut of your choice)
• 3-4 Tablespoons Pure Maple Syrup (to cut calories you can use liquid Stevia or Truvia and do one drop-full)
• Small Pinch of Salt (I forgot to add this to mine, so it's not a big deal if you don't add it)

Directions:

Heat Coconut Oil and nut butter until melted and mixed well. Add cocoa powder, maple syrup and salt, stir until combined. The batter is supposed to be a somewhat thick liquid.

Place cupcake liners in muffin/cupcake tin. Scoop/pour batter into lined tin. Freeze for 30 minutes or until solid. Eat and enjoy!

I ate a bite of one, which is why it looks like that

I added a few semisweet chocolate chips
to the top of this one :)

Left side is peanut butter, right side is almond butter

This is one of the peanut butter ones

Crock Pot Salsa Chicken

I LOVE crockpot dinners :) I found a recipe similar to this one on Natalie Hodson's website but changed a couple things to satisfy the flavors I enjoy. Crockpot recipes are great because they can be quick, easy, and healthy. And the best part is you don't have to stand there and cook it, which is a plus for everyone. I also really love this one because it can go with so many different things! Sometimes I will put it in a wrap, on a salad, over wild or brown rice, or use it for lettuce wraps. I am sure there are plenty of other things you can eat it with as well. Try it out and let me know what you think and how you used it. Oh and one more thing, you can also freeze it to have it ready for another day. 

Ingredients

3 Large Boneless Skinless Chicken Breasts

1  16 oz Container of Low Sugar Salsa (I use Kirkland Organic Salsa because it doesn't have much sugar)

1 14.5 Oz Can of no sodium diced tomatoes

1 Can low or no sodium tomato sauce

1 Tablespoon Paprika

1/2 Tablespoon Red Pepper Flakes

1 Tablespoon fresh or dried cilantro

1/2 Lemon, squeezed

Directions:

Trim any fat or undesired pieces off chicken breasts (thawed). Add chicken breasts and all other ingredients to crockpot. Stir so chicken is covered. Put lid on and cook on Low for 6-8 hours or on high for 3-4 hours. You can serve it shredded or however you like.

Things Everyone Should Know

Healthy Foods Still Contain Calories
Crazy right? I agree, I think healthy food should be low in calorie and not make me gain weight. But the truth of the matter is, all food has some calories. Just because peanut or almond butter are good for you doesn't mean that you should sit and each a bunch of it! 1 tablespoon of almond butter contains around 100 calories. Make sure you pay attention to portion sizes, especially when it comes to whole grains, seeds, protein bars, fruits, and nuts. They can add up quickly! And obviously healthy snacks are better than junk food, but that doesn't mean you can eat as much as you want.

Walking Won't Cut it:
This is the truth. Although walking is extremely good for you, doing only it won't give you the results you are looking for. You're going to have to kick it up a few notches if you want to get toned and lose weight. This means strength training and cardio every week. My weekly workout plan consists of 4 days of weight lifting/strength training and 2 (intense) days of cardio. I highly recommend when you do cardio that it be HIIT. In order to lose inches and get toned you have to burn calories, and walking just doesn't burn enough.

I Worked Out So I Can Eat Whatever I Want Now:
Wrong. Yes, you did just burn calories and you did just do something super good for you, but that doesn't mean it will cancel out the rest of what you eat throughout the day. Set goals and guidelines for yourself, and if you find yourself bingeing and losing self control, track your progress on an app such as My Fitness Pal. Reward yourself for working out hard by treating yourself to a massage, or reading a book, don't do it by eating candy, treats, and other things. 

Tracking Your Progress Is A Big Deal:
Truth! It is really hard to see results and keep going if you are not tracking what you are doing. I recommend setting daily, weekly, and monthly goals you want to accomplish (make them feasible). Take progress pictures. And write down how many reps you were able to do with each exercise and shoot for a higher amount next time. If you don't hold yourself accountable then it will be really hard to stick with it. Remember, this is not about losing weight, it is about being fit and healthy, and the best way to track that is by accomplishing goals.

And as always, learn to LOVE yourself. Confidence and positivity is what will keep you going. I struggle often to love myself, but the more and more I work at it the better I get. And the more I love myself the less my focus becomes about weight and size and more about being healthy and taking care of the beautiful body that God has given me. We can do this!

Pre-workout Protein Smoothie

I love eating haha, no but seriously I do. So it is always fun for me to come up with new ways to make yummy and healthy recipes. This one I made this morning and I really liked it. It isn't very sweet, which is good because I can't handle too much flavor first thing in the morning.  This gave me just the right amount of fuel for my workout.

Side note: I want everyone to know that eating is not a bad thing, in fact eating at the right times and the right things for your body can truly enhance your workout experience. Making sure you are getting enough nutrients to fuel your body is so important! So please don't think food is the enemy :)

I love this protein smoothie for breakfast and also for a pre-workout pick me up. It is packed with protein and nutrients to keep your body fueled. It also contains carbs to stop your body from burning out too fast (because we all know that the body needs carbs whether we like it or not). 

Sorry these pictures aren't super high quality, all I had to take them with was my phone. Let me know what you think and how it works for you! Also, if you are working out right after this, I would recommend drinking only 1/2 to 2/3 of this recipe and saving the rest for after you workout.

Ingredients

• 1 scoop of vanilla or chocolate protein powder (make sure the sugar is no more than 3 grams)
• 1 Cup Unsweetened Vanilla Almond Milk (sometimes I even use the coconut and almond milk mixture)
• 1 handful of spinach (I don't put a lot of spinach in it but a small handful is good)
• 1 Tablespoon Chia Seeds
• 1/2 to 1 Tablespoon Almond Butter (once again if it has added sugar than you'll want to buy a different one next time)
• 1 Tablespoon all natural unrefined honey
• 1/2 to 1 Tablespoon unsweetened cocoa powder (I use Hershey's)
• 1/2 Banana 

Directions:

Add all ingredients to blender and blend until it is all mixed well. Add ice and blend some more if you desire.

Nutritional Facts (I got these by entering all the ingredients in MyFitnessPal, so they might not be exact).
Servings: 1
Calories: 397
Total Fat (g): 16
Saturated Fat (g): 2
Cholesterol (mg): 0
Sodium (mg): 135
Potassium (mg): 410
Carbs (g): 36.2
Fiber (g): 10.5
Sugars (g): 20.3 (this is from the banana and the honey)
Protein (g): 19.8
Vitamin A (%): 10.7
Vitamin C (%): 5
Calcium (%): 55
Iron (%): 24.7

Yummy Quinoa Avocado Salad

This is a great meal that is full of nutrients and taste!

• A Pinch of Salt (I like to use the Pink Himalayan Salt from Costco)
• 1 to 2 teaspoon Paprika
• 1 Cup Quinoa (I also buy this in a big bag from Costco)
• 1 Garlic Clove, minced and crushed
• 1 medium red, yellow, or green bell pepper seeded and finely diced
• 3 to 4 Tablespoons of fresh-squeezed lime juice
• 1/2 Cup extra virgin olive oil
• 1 Cup (about) seeded, peeled and cubed cucumber 
• 1/2 Cup chopped Cilantro
• 2 to 3 ripe Avocados, sliced or cubed depending on how you like it.
• To add a little spice to the recipe you can even add 1 small jalapeno seeded and diced.

Directions:

1. Follow cooking directions for Quinoa, drain if excess water, spread out and let cool on a baking sheet
2. Mix the garlic, peppers, salt and lime juice in a small bowl. Let sit for 5 minutes. Add 1/2 cup olive oil and whisk to combine. Add more salt or lime if desired. (this makes the vinaigrette)
3. Combine quinoa, pepper, cucumber, and cilantro in a medium bowl. Drizzle vinaigrette into the bowl and stir gently to cover ingredients.
4. Place avocado slices on a plate or combine in the same bowl as quinoa mixture. Drizzle more vinaigrette and serve immediately.

The following are approximations and may be more or less depending on what you add to the recipe.

Servings Per Recipe: 5 

Calories: 467

Fat (g): 32.4

Saturated (g): 4.4

Polyunsaturated (g): 2

Monounsaturated (g): 8

Trans (g): 0

Cholesterol (mg): 0

Sodium (mg): 600

Potassium (mg): 727.2

Carbs (g): 40.2

Fiber (g): 2.6

Sugars (g): 0.7

Protein (g): 7.9

No Bake Protein Bars

No Bake Protein Bars These are great for a snack or breakfast :) just don't eat too many!!! They are low in carbs but still contain fat and calories. They are delicious so enjoy! Ingredients: 3/4 Cup Almond or Peanut Butter ( I use almond because I can't eat peanuts) 1/4 Cup Pure Maple Syrup 1/4 Cup Vanilla or Chocolate Protein Powder (make sure it doesn't contain very much sugar) 1/2 Cup unsweetened shredded coconut 1 to 2 Tablespoon Cocoa Powder (if you don't use chocolate protein powder) Directions: Line an 8x8 baking dish with parchment paper Combine Almond/Peanut butter and maple syrup in medium saucepan, melt over low heat (about 2 minutes) Stir in protein powder, cocoa, and coconut while it is still warm. Remove from heat, pour into baking dish (it doesn't matter if it doesn't fill the entire dish) Refrigerate about one hour or until firm Cut and serve *The Following are only Approximations and may be more or less if you used peanut butter and depending on the protein powder you use. This is what my ingredients comes out to be. Serving Size: 1 Bar                             Serving Per Recipe: about 16 Calories: 190 Fat (g): 13.2 Saturate Fat (g): 2.4 Polyunsaturated Fat (g): 3 Monounsaturated Fat (g): 7.5 Trans Fat (g): 0 Cholesterol: 0 Sodium (mg) : 119.2 Potassium (mg): 25.1 Carbohydrates (g): 9.8 Fiber (g): 2.6 Sugars (g): 6.5 Protein (g): 8.5

Food For Skin

How Are You Treating Your Skin?

Skin is the first thing people see when they greet you. It is also one of the hardest things to keep healthy. There are many factors that can contribute to a persons skin health, but I feel like the NUMBER 1 contributor is diet. What we eat most definitely effects what our skin looks like. There are a number of different foods that are best for skin and an even bigger basket of foods that are bad for it. In this post I wanted to simply share some foods that promote healthy radiant skin. (not in any significant order).*

Sweet Potatoes: these yummy little roots are not just edible during Thanksgiving and Christmas time. In fact they are very versatile in the number of recipes you can incorporate them in. Not only are they delicious but they are full of phytochemicals, vitamin C, and beta carotene (which is converted to Vitamin A). Vitamin A is essential for healthy skin, it promotes skin restoration and can even help prevent wrinkles. Also, an added bonus, they are great for the digestive tract. And a healthy digestive tract will promote healthy skin.

Blueberries: These delicious little berries are full of antioxidants that help protect against free radical damage. Not only are they sweet to the taste but they also contain vitamin C, manganese, dietary fiber, and phytonutrients. These are great to add to a smoothie in the morning or grab a handful for a snack throughout the day. 

Lemons: This citrusy fruit is packed full of Vitamin C and citric acid which play a major role in fighting against bacteria. A great way to add lemons to your diet is by drinking lemon juice with water first thing in the morning. It is a great detoxifier and will give you a fresh start to the day. It is also helpful to rub lemon juice on your face once in awhile to clean out those pores and promote healthy glowing skin. 

Turmeric Curcumin: This wonderful spice is often times used in curry dishes. It has been known for it's great health benefits for hundreds of years among the Ayurvedic medicine. It is a relative to ginger and contains antioxidant, anti-inflammatory and antimicrobial properties. All of which are essential for healthy skin. You wouldn't usually associate acne with inflammation but the majority of the time that is exactly what it is. This spice can be used in soups and so many recipes. There are even a number of different turmeric supplements. I recommend this one if you want to take a capsule of it.

Carrots: Often times known for their wonderful benefits for eyes, carrots are a great food to eat in order to promote healthy skin. Like sweet potatoes, these orange vegetables are full of beta carotene, which help repair skin tissues and protect against the harmful rays from the sun. They are great for a snack between meals and a fabulous addition to salads and many other dishes.

Pumpkin Seeds: These tasty seeds are great for the skin because they are full of zinc. Zinc is an essential mineral to promote healthy skin. It not only helps maintain collagen but it also encourages skin renewal. Pumpkin seeds are also great for a snack and can be added to many recipes for great flavor. (make sure to watch out for ones that contain a lot of sodium though!)

*If you do find yourself having major problems with your skin I would recommend seeing a dermatologist and a GI doctor. There could be more going on there than meets the eye! Also, I would suggest staying away from processed food, sugar, chocolate, and greasy food. All of which can cause breakouts. (And we know they don't help with that six pack either!).  And a number one thing you can do is drink PLENTY of WATER.

*please also note I am not a nutritionist or an expert in this field or the field of exercise (yet, though I am working on it at school) so all of this is merely just advice and my own experience. I am not a doctor.