2 Years Later

A little late on “transformation Tuesday,” so I guess we’re going with Happy Hump Day for this one. The picture on the left was 2 years ago. I was a long distance runner and I ran every single day. Most days I went to the gym and lifted, but my focus was always on running and cardio. I ran 5 half marathons when I went to UConn—I enjoyed running, but I wasn’t in love with it. I always felt like I was forcing myself to go for a run everyday, and I could tell my body was falling a part from it. Eventually I started lifting weights more and more and put less of a focus on running and cardio. Not only did I (slowly) start to see changes in my body, but I got a high from lifting like no other.

Now looking back, it’s crazy to see how much has changed. Going to the gym to lift is more than just a workout to me. Rather than being a chore like running was, lifting is my favorite part of the day and I always make sure I have plenty of time for it. Even though I’m in grad school, work almost everyday, and try to have a social life, I always make time for the gym because it’s “me time.” I do it for myself and nobody else.

But this post isn’t just about the progress I’ve made. Of course I think it’s amazing how far I’ve come—going from being afraid of a 45 lb barbell (literally...I thought it was so heavy whenever I picked it up) to deadlifting 245 pounds and benching over 100 lb is something I’m very proud of. I think sometimes we only think about our progress over the course of a couple weeks or months, which is a good thing to do especially to learn more about your body and how it changes… but sometimes we forget just how far we’ve come from the beginning. If we don’t see immediate changes, it’s easy to become negative. It’s important to look at both the small and big changes, especially because progress doesn’t happen overnight. When I think back on the past 2 years, I’ve come such a long way both mentality and physically. At one point all I was concerned with is burning calories and getting abs. I tracked my calories and only ate 1200-1300 calories/day, and I was so lean it was unhealthy. Now, I'm about 20 pounds heavier than I was 2 years ago. I feel bigger and I have my moments where I feel like I need to lose weight, but I've gained muscle and strength and I'm proud of it! We all have good days and bad days, but it’s all part of the process. The bad days—the days we feel weaker than usual, or something tests us mentality—is what helps us learn and grow stronger. This applies to anything in life. If we didn’t have bad times, we wouldn’t have anything to learn from. Think of it as a journey and remember to look at the beginning of it, where you are now, and remember there’s a whole road ahead of you to accomplish your goals. If you’re not happy with something then don’t settle…take action and make changes. And don’t be afraid to fail or make mistakes, it’s inevitable. In the end, it could lead to making some of the best decisions and accomplishments in your life. Taking chances is the best thing I've done for myself in the past 2 years, and I can't wait to continue doing so and see where my journey takes me.

 

It's also been just about 2 years since I started this blog! I haven’t been posting as consistently as I hoped to. I originally started my blog for fun, mostly to share my healthy recipes because people kept asking for them. Now that I’m almost done with my Master’s degree in Nutrition, I’m hoping to create a more “professional” website in the near future so I can continue to share my knowledge and experiences. Stay tuned!

Pumpkin Peanut Butter Protein Cookies

Winter may be around the corner, but I'm trying to hang on to fall for as long as a can! In my opinion, the combination of pumpkin, cinnamon, and peanut butter makes for the ultimate taste of fall. Most pumpkin-flavored treats are unhealthy and calorie-rich, but this healthy recipe allows you to enjoy your "all pumpkin everything" diet without the guilt. Made with whey protein powder, these pumpkin peanut butter cookies are great for a quick breakfast or afternoon snack.

Ingredients:
-1.5 scoops peanut butter whey protein powder (or vanilla) -- I used Cellucor Peanut Butter Marshmallow
-1/3 cup baking stevia, coconut sugar, or other granulated sweetener (I used a combo of both)
-1/2 teaspoon baking soda
-1/2 tablespoon pumpkin spice
-1 teaspoon cinnamon
-pinch of Himalayan pink salt
-2/3 cup pumpkin puree
-1/2 cup peanut butter or almond butter
-1 egg, beaten
-1 teaspoon vanilla extract
-1/2 cup dark chocolate chips (optional but highly recommended!)

Directions:
Pre-heat oven to 350F and line two baking sheets with parchment paper. In a medium-sized bowl, mix all dry ingredients except for the chocolate chips. In a separate bowl, mix all wet ingredients until smooth. Add half the dry ingredients to the wet and mix until combined, and then mix in the rest of the dry ingredients. Fold in the chocolate chips. Scoop the batter using a cookie scoop or drop using a tablespoon onto the baking sheets. Bake for 14-16 minutes. Let cool and enjoy! The recipe should make about 18 cookies.

Hash Brown Waffles

Hi all!

It's been a while since I've posted anything! Lately I've been keeping my food simple. I haven't been able to create many new recipes, mainly because I am consumed with grad school and 2 jobs. I'm going to try my best to keep posting things on a regular basis because I still want continue to share my recipes and show everyone that it is possible to make healthy, delicious food.

On that note, tonight I wanted to have some potatoes with my dinner, but I wasn't feeling the traditional mashed or roasted potatoes that I usually make. I was craving breakfast food (per usual) and decided to make some hash browns. I've made hash browns before, but I remember hearing someone talk about how they've made them in their waffle maker before and I decided to give it a go. Who knew, hash browns in a waffle maker! It's literally the easiest thing ever, and even better it's like a waffle... and I love waffles. These crunchy, fat-free hash-browns went perfectly with my breakfast-themed dinner, and took less than 20 minutes to make.

Ingredients:
-1 medium potato (I used a red potato, any kind works)
-garlic powder, pepper, Himalayan pink salt, and/or other spices, to taste

Instructions:
Wash and shred the potato (I used my food processor). Place the shredded potatoes in a towel or paper towel and squeeze the water out. Then, put them in a bowl and mix in any spices you'd like. Pre-heat your waffle maker, then spray with non-stick cooking spray. Layer the potatoes on the waffle iron so they are about 1/4-1/2 inch thick, and then close the lid. Let them cook for about 10-15 minutes.

Homemade Fig Newtons

Fig newtons were a childhood favorite of mine, and to this day they are still a go-to snack for people of all ages. They're thought of as being a healthier cookie because they're made with "real fruit" and "whole grains." I took a look at the ingredients label (found here) and I wasn't surprised to see a long list of ingredients including high fructose corn syrup, partially hydrogenated cottonseed oil, and sodium benzoate (a potentially harmful preservative)... just to name a few.

These fig newtons still taste like the sweet, soft cookies that I once knew as a child, but they contain healthy ingredients that you can feel good about putting into your body. They are also allergen-friendly, and I have included some substitutions to make them vegan or grain-free.


Ingredients

Dough:
1 cup almond flour
1/2 cup oat or spelt flour*
3 T coconut oil, melted
1/2 T vanilla extract
1 T honey (or agave if vegan)
1/4 cup baking stevia or granulated sweetener of choice
1 tsp cinnamon

Filling:
2/3 cup dried black mission figs, stems cut off
3 T unsweetened applesauce

*Note: To make grain-free, substitute oat/spelt flour for more almond flour

Directions:
Preheat oven to 350F. For the dough, combine dry ingredients in a medium-sized mixing bowl. Then add wet ingredients and mix well. If the dough seems a little dry, you can add a splash of almond milk or a little more coconut oil. Put in the fridge while you're making the filling. For the filling, combine the figs and applesauce in a food processor and process until smooth. Take the dough out of the fridge and roll out between two pieces of parchment paper. Try to roll it into a rectangle shape, about 1/4" thick. Spread the filling on one half of the dough. Then use the parchment paper to fold the dough over lengthwise so that the half without the filling covers the half with the filling. Pinch the edges of the dough together if needed. Place the dough onto a baking sheet lined with parchment paper. Bake for 25 minutes or until the edges begin to brown. Let cool, then cut into squares. Store in a tightly sealed container in the fridge.

Raw Mango Coconut Bites

When the weather gets warmer, I'm always craving a cold treat to cool off. I love making smoothies or anything that has fruit because in my opinion, there's nothing more refreshing than that! I went to Trader Joe's the other day and stocked up on a bunch of frozen fruit, which called for some experimenting. I was a little skeptical about trying a mango and coconut combination, but it turns out they actually go so well together. With only a few natural ingredients and no added-sugar, these mango coconut bites are the perfect healthy and refreshing summer snack.

Ingredients

Coconut Crust:

-1/2 cup almond flour

-1/4 cup unsweetened shredded coconut

-7-8 pitted Medjool dates

-1 tbsp coconut oil

-1/4 tsp cinnamon

Mango Layer:
-2 cups frozen mango cubes, slightly thawed (or fresh mango)

-2 tbsp coconut oil

-1 tsp vanilla extract

-1/4 cup unsweetened almond milk

-optional topping: unsweetened shredded coconut

Directions: Combine all ingredients for the crust in a food processor and blend until a slightly sticky dough forms. Press the dough into the cups of a muffin pan, about 1/4 of the way up (mine evenly distributed into 9 cups). Put that in the fridge while you make the mango layer. Combine all of the ingredients for this layer into the food processor and blend until a smooth mixture forms. Take the muffin pan out of the fridge and distribute the mango mixture among each muffin cup, smoothing the top with your finger or a spoon. Top with a little bit of shredded coconut if desired, and put in the freezer until firm. I like to let them thaw on the counter for a few minutes before I eat them.

Noodleless Zucchini and Eggplant Lasagna with Spinach Tofu "Ricotta"

A typical slice (aka huge slice because let's be honest, who can eat just a small one) of homemade lasagna can be upwards of 500 or 600 calories, sometimes more. Using eggplant and zucchini instead of noodles allows you the freedom of having a big slice...and even seconds. As much as I love pasta, using eggplant and zucchini is not only packs this lasagna with nutrients, but I think it gives it a great taste and texture. Instead of ricotta cheese, I used a mixture of tofu and spinach to create a ricotta-like texture. This is a good option for those who are vegan or can't eat cheese. You can't even taste a difference, although I personally liked it even better because I'm not a huge fan of ricotta!

Ingredients:
-1 medium eggplant

-1 medium zucchini

-salt for eggplant

-spinach (fresh or frozen, but if it's frozen make sure it's thawed/drained)

-1 package firm tofu

-3 cloves garlic

-2 tsp oregano

-1 tsp basil

-1 tbsp nutritional yeast (optional)

-3/4 cup tomato sauce (may need more or less...I don't like a lot of sauce)

-parmesan cheese (optional or use soy if vegan)

Directions:
Peel the eggplant and cut lengthwise into thin strips, around 1/4 inch wide. Sprinkle the salt on the slices and place in a colander to drain (this makes the eggplant less bitter). In the mean time, preheat the oven to 375 F. Slice the zucchini lengthwise into thin strips and steam in the microwave with 2-3 tbsp water for 3-4 minutes. Pat dry with a paper towel and put aside. After the 20 minutes of draining the eggplant, rinse each slice and pat dry with a paper towel. On a skillet coated with non-stick spray, cook the eggplant until it is lightly browned and soft, flipping it once. Put this aside. Next, place the tofu, spinach (I didn't measure this I just grabbed a handful), garlic, oregano, basil, and nutritional yeast into a food processor and blend until smooth. Spray a 8 x 8 pan with non-stick cooking spray and spread a thin layer of sauce on the bottom. Place a layer of eggplant over the sauce, followed by half of the tofu "ricotta." Place another layer of either eggplant or zucchini on top of this, and then the rest of the tofu mixture on top of this. Top with the final layer, either eggplant or zucchini--whatever wasn't used for the middle layer). Spread the remaining sauce on top. Bake for 20 minutes covered with foil, then uncover, sprinkling parmesan cheese if desired, and bake for another 10-20 minutes or until browned and bubbly. 

No-Bake Maple Streusel Bites

I'm still on a no-bake food kick. As much as I love baking, it's a lot quicker to throw your ingredients in a food processor and then just put it in the fridge. Most of the no-bake recipes I've been making are already portioned out by either using a muffin tin or by making them into ball shapes. It makes it easier for a snack on-the-go or a quick dessert. You could also make this recipe into a cake or pie by using a baking pan instead. No matter what shape you make it into it'll taste delicious!

Ingredients:
1 cup cashew meal*
1 cup almond meal*
1/2 cup rolled oats (use gluten-free if needed)
1/4 cup coconut flour
9-10 pitted dates
1/4 tsp cinnamon
1/8 tsp sea salt
1 tsp vanilla extract
1 tbs honey or agave
3 tbs + 1 tbs maple syrup, divided (I used sugar-free)
1 tbs baking stevia or granulated sugar substitute of choice

*This can be made by chopping cashews and almonds in a food processor until they become like a flour.

Directions:
Combine cashew meal, almond meal, rolled oats, cinnamon, and sea salt in a food processor and pulse until the oats are ground up. Take about 2/3 cup of this mixture and put in a small bowl. Set it aside-- this will be for the streusel. Then add the coconut flour to the food processor and pulse until combined. Add the dates a few at a time, pulsing every time you add some. Make sure they are completely chopped up. Add the vanilla, honey, and 3 tbs of maple syrup, and pulse until a batter forms. Evenly distribute the batter in the cups of a muffin tin and press down using your fingers. Then add the extra 1 tbs of maple syrup and the baking stevia into the small bowl that was set aside and mix with a fork to make the streusel. Distribute evenly over the batter and press it down. Keep stored in the fridge.