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.

Don't Fear Fat! And a Peanut Flour Cookie Recipe

Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).

So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.

Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.

Ingredients:
-1 1/4 cup peanut flour

-1/2 cup almond flour (can sub oat flour)

-1/2-1 cup baking stevia, depending on how sweet you like your cookies

-2/3 cup almond milk

-2 tsp coconut oil

-2 eggs

-2 tsp baking powder

-1 tsp vanilla extract

-cinnamon

-pinch of sea salt

-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.

Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes. 

Not the prettiest cookies, but they're delicious!

The 1200-Calorie Cookie-Cutter Diet

It breaks my heart when I see people without a real background in nutrition making meal plans for people to lose weight. I can't tell you how often I see people create a meal plan based on a 1200 calorie cookie-cutter diet that they give to everyone, rather than tailoring it to a person's body and specific needs. Your body requires a certain amount of calories just to function...as if you were laying in bed all day doing nothing. This is your Basal Metabolic Rate. It is not recommended to eat less than this, as it can cause muscle loss and eventually even damage to your metabolism. There aren't many people out there who need to lose weight and have a BMR of 1200 calories, so a 1200 calorie diet is unnecessary. In addition to your BMR, you must factor in the calories you expend walking around doing your daily activities. Calorie needs are different for everyone. There is not a "one size fits all" meal plan because everyone's bodies are different. In addition to calorie needs, there are so many other factors that go into making a meal plan for a person. Special diets are becoming more and more common, whether it's because of a food intolerance or a choice not to eat particular foods (referring to vegans, vegetarians, Paleo, etc.). You can't just hand someone a generic list of foods to choose from and tell them to use it to create 5-6 small meals per day. Telling them to avoid carbs like bread and fruit isn't right either. Carbohydrates provide your body with energy, and if you limit your intake you will feel tired and sluggish. There are certainly better choices when it comes to carbs, such as choosing whole grain breads and pastas, fruit, and veggies, all of which contain fiber and will help you feel fuller. But to strictly limit your carbohydrate intake will not help you reach your weight goal in a healthy way.

I could go on for a while about all of the myths regarding nutrition and losing weight, but you get the idea. As a grad student obtaining my Master's degree in nutrition, it's frustrating to see people without the proper background giving people nutrition advice that could be potentially harmful in the long-run. If you want to lose weight, seek out professional help, or at least do your own research from reputable sources. As much as it hurts to see people out there that are misinforming others, it sure is motivating me to finish grad school and get my RD so I can help people achieve their goals the right way.

Raw Chocolate Coconut Almond Butter Cups

My first time making a raw dessert was a success! These came out so good, I probably could have eaten the entire batch in one sitting. I pretty much winged it (wung it?) when it came to measurements (so you may need to make some adjustments here and there), so I was surprised that they came together perfectly. The best part about these is they're full of nutrients! The different nuts, cacao powder, and dates almost make it like a granola bar, but much healthier (and tastier) than what you find at the grocery store.
I used raw almond butter for one batch, but for another batch I used Cookie Dough Cracked Nut Butter, a paleo-friendly nut butter spread made with all-natural ingredients (raw pecans, almonds, unsweetened coconut flakes, coconut oil, spices, etc) and they tasted amazing as well! Just wanted to share this because this is one of my favorite nut butters that I highly recommend trying!

Ingredients for base:
-1/2 cup cashew meal*
-1/4 cup almond flour*
-2 tbs unsweetened coconut flakes
-3 pitted dates
-1 tbs agave (or honey/maple syrup)
-1 tbs unsweetened cacao powder (or cocoa powder)
-pinch of sea salt

Ingredients for top:
-1/2 cup almond flour*
-1/4 cup oat flour*
-3 tbs raw almond butter (or other nut butter)
-1.5-2 tbs coconut oil, melted
-1.5 tbs agave (or honey/maple syrup)
-1/2 tsp vanilla
-1/2 tsp cinammon
-pinch of sea salt

*If you don't have almond flour, cashew meal, or oat flour, you can just process almonds, cashews, or rolled oats in a food processor until they become a flour.

Directions for the base: Combine all ingredients in a food processor and pulse until it becomes slightly sticky. You may need to stop and scrape down the sides a few times. Press into a mini muffin or regular muffin pan so each is filled about half way. Place in the fridge while you make the top.

Directions for the top: Combine all ingredients in a bowl and mix well. It should become like a sticky dough. Start with 1.5 of melted coconut oil, and if it's too dry add another 1/2 tbs. Press the dough on top of each of the bases so it is distributed evenly. Then put back in the fridge for 30-45 minutes or until they are firm. Pop them out of the muffin pan and enjoy!

Health Benefits of Tea and How to Make it Taste Awesome

I hated tea for the longest time. I thought it tasted so bitter, and I just couldn't drink it. Now I'm obsessed and I drink at least 2-3 cups a day. Just to give you an idea, this is only part of my supply:

As you can see, I'm pretty much a tea hoarder and I have all different kinds. They all have a variety of health benefits depending on the type of tea and the herbs they contain. Here are a few of my favorites along with some of their benefits:

1. Matcha Green Tea: Contains antioxidants, one specifically called epigallocatechin gallate (EGCg) which is the most widely recognized for its cancer fighting properties. Match Green Tea contains over 100 times more EGCg than any other tea on the market. Studies suggest this may also help boost your metabolism. This tea also contains L-Theanine, an amino acid that induces relaxation, and boosts levels of serotonin and dopamine which can help improve mood, memory, and concentration. Match Green Tea is a detoxifier and it can have positive effects on the immune system.

2. Ginger Root Tea: It can help relieve nausea and it also helps promote digestion and absorption of food. This tea is perfect for anyone like me who has digestive issues. It also can help prevent bloating after you've eaten too much. Ginger also has anti-inflammatory properties and can help reduce joint and muscle pain. It can also help improve blood flow.

3. Chai Tea: The black tea in chai tea is full of antioxidants. Chai tea also typically contains ginger, cardamom, cinnamon, clove, and black pepper. Cardamom aids in digestion and especially can help with bloating and gas. Cinnamon aids in digestion as well, and it may help balance blood sugar. Clove is thought to increase peristalsis and stomach acidity, which is necessary for optimal digestion. Black pepper enhances nutrient absorption, boosts your metabolism, helps promote elimination of excess fluids in the body, helps with digestion by increasing production of hydrochloric acid (a digestive enzyme), and can help fight bacteria in the stomach.

4. Chamomile Tea: Chamomile helps soothe your stomach and relieve gas and bloating. It can also help you calm your mind and relax. It has anti-inflammatory properties and it can help boost your immune system.

5. Sugar Cookie Sleigh Ride: Unfortunately this tea is only seasonal. Judging by the name it clearly tastes amazing, and it also contains milk thistle. Milk thistle is an herb that cleanses your liver and can help with the production of bile, which helps in the digestive process.

I pretty much drink every kind of tea, but those are my favorites! Now, for how to make your tea taste bomb. You can make your tea the traditional way by steeping a teabag in boiling water and then just drink it as it is. If you make a face at thought of drinking plain old tea steeped in water, keep reading-- there's another way! You've probably had or at least heard of a tea latte, which is made with steamed milk. For example, a chai tea latte. You can order this at coffee shops like Starbucks, or even make your own by buying a chai tea latte concentrate. However, these typically are high in sugar and in my opinion it kind of defeats the purpose of drinking tea. Plus I'm not a fan of drinking my calories. A tall (12 oz.) Starbucks Chai Tea Latte made with soy milk has 180 calories and 36g carbohydrates (32g sugar). With non-fat milk, it's 160 calories and 34 g of carbohydrates (32g sugar). The American Heart Association recommends women consume no more than 25g of added sugar per day, and men no more than 37.5g. (Side note: A small portion of the sugar content in these drinks is the naturally-occurring sugar in milk, but most definitely not 32g worth.) So instead of consuming almost a day's worth of sugar in one drink, here's a healthy alternative.

Ingredients:
-Tea of choice, either bag or powder
-1/2 cup unsweetened vanilla almond milk
-1/2 cup water
-Stevia to taste

Directions:
Boil the milk, and at the same time either boil the water or microwave it in a mug. I usually microwave the water for about 50 seconds-1 minute. Then steep your tea bag in the water (or mix in the powder, I use 1 tsp of matcha green tea powder for example). Pour the milk in with the water and tea after it boils (make sure you watch the milk because it will overflow if you leave it boiling on the burner too long). Let it steep according to the directions on the box, but usually I let it for about 10 minutes. If you used a powder you don't have to let it sit. Then mix in stevia to your liking (I use 1 packet and then I add vanilla creme stevia drops). And there you go! A healthy tea latte.

 

Breakfast-style Stuffed Pepper

I have an egg white omelette with my breakfast morning, and sometimes I have one for lunch or dinner too. I decided to do something different for a change and basically make my usual omelette but stuffed in a bell pepper. I'll share how I did it but you can use any veggies and spices you'd like, and as much as you'd like, so there isn't really any set measurements.

Ingredients:
1 bell pepper of any color
veggies of choice- I used spinach, zucchini, and mushrooms
seasonings of choice- I used Mrs. Dash garlic & herb
liquid egg whites
optional: cheese of choice

Directions: Preheat oven to 375. Cut the pepper in half length-wise (or you could also leave it whole and cut off the top) and remove all the seeds. Place on a baking sheet coated with non-stick spray and bake for 15 minutes. While that's baking, heat a pan coated with non-stick spray or olive oil. Chop your veggies, place in the pan with seasoning and sauté until they start to brown. Take out the peppers and place the veggies inside, and then pour liquid egg whites on top. I also put some shredded mozzarella-style almond cheese on top. Bake for another 20-25 minutes or until eggs are set.

Eggplant Fries

Eggplant fries are my newest addiction! They actually taste like fries rather than just slices of baked eggplant. They're crispy on the outside, and soft on the inside.

Ingredients:
1 medium/large eggplant
1-2 eggs
almond flour
coconut flour
garlic powder and/or other seasonings of choice
salt

*There are no measurements for the flour and seasonings because it's based on taste, and it depends on how big your eggplant is and how much you coat them. I had to guess, I'd say I used almost a cup of almond flour mixed with just a few tablespoons of coconut flour.

Directions: Peel the skin of the eggplant and cut into round slices about 1/2 inch thick, or into cubes. Set the slices on plates that are lined with paper towels and sprinkle salt all over the slices. Let them sit for about a half hour-- this helps get rid of the bitterness of the eggplant. Rinse off each slice and pat dry with a paper towel. Preheat the oven to 425 and line a baking sheet (I needed 2) with aluminum foil coated with non-stick spray. Cut the slices of eggplant length-wise to make them into strips. In a small bowl, beat the egg. In another bowl, mix the almond flour, coconut flour, and seasonings. Dip an eggplant strip into the eggs so it's completely coated, but shake off the excess. Then dip it into the flour mixture so it's completely coated, and place on the baking sheet. Repeat for all strips of eggplant. Bake for 10-15 minutes, or until golden brown.

"Clean Eating" vs. "If It Fits Your Macros"

I’ve decided to make it a point to start blogging more often. I’m still going to continue posting recipes, but I’m probably going to start doing a bit of rambling. Some health, nutrition, fitness-related things, but not all. I want to share what I’ve learned, as well as my experiences and opinions. These days it’s hard to distinguish between facts and the truth, and myths and lies (i.e. a gluten-free diet will make you lose weight, or eating food at night will make you gain weight….both not true by the way). I also tend to think a lot (don’t we all?) and it’s not always good to keep what you’re thinking bottled up inside, especially because there are always others out there who are thinking the same things you are. So I decided I’m going to share some of these things. Sometimes when I’m blogging it feels too personal-- like how people post statuses on Facebook that really belong in a diary rather than being announced to the world…but I’m hoping what I’ll be posting won’t be completely pointless and will actually be helpful to some.

I don't really use Facebook or Instagram that much anymore, but I've noticed that there's sort of a debate between "clean eating" and "if it fits your macros." Before I start talking about this, a little disclaimer: I do have a background in nutrition-- I have my Bachelor's degree and I'm going for my Master's right now. However, I know that everyone is entitled to their own opinions and beliefs...just know I'm not in anyway trying to bash anyone's choices regarding the way they eat!

So what is "clean eating" and what is "if it fits your macros?" "Clean eating" can mean something different to everyone. There's really not a set definition for it. Basically, it's consistently eating whole foods that are minimally processed. There are foods that are "good" and there are foods that are "bad." To vegetarians it could mean animal meat is bad, to people who follow the Paleo diet it could mean no grains, legumes, dairy, refined oils, added salt, sugar, or alcohol-- it's different for everyone. IIFYM, or flexible dieting, is the idea that your ideal body composition can be achieved with a disregard for whether you are eating "clean food" or "junk food," as long as you are hitting a set caloric and macronutrient intake everyday. Basically, you can eat whatever you want, as long as it fits into your macros (fat, protein, carbohydrates-- and fiber too).

The good thing about "clean eating" is the fact the generally speaking, the focus is put on eating whole foods that are high in nutrients. The problem is that clean eaters typically distinguish some foods as "good" and some foods as "bad," and there is no such thing as "good" and "bad" foods. No matter what kind of food your eating, if you're eating it in excess, you can still gain weight... which can lead to negative health consequences. The mindset that there are "good" and "bad" foods can lead to unhealthy eating behaviors as well. A lot of "clean eaters" eliminate foods from their diet based on things that they hear or read, but a lot of times this is based on poor evidence. Regardless, they continue to eliminate foods they think are "bad," and they can be left with limited foods to choose from. Some people who do this have a "cheat day" or "cheat meal" where they allow themselves to eat whatever they want, which is essentially binge-eating. As I talked about in my post on IIFYM from a while ago (found here), this is what happened to me when I was strictly "eating clean." You crave foods that you love, like pizza and ice cream, and then you end up binging on them. "Clean eating" also doesn't take into account that everyone is different. People have different food intolerances and/or allergies, they have different activity levels, goals, preferences, and lifestyles. The same "clean diet" isn't going to be apply to apply to everyone. The idea of focusing on eating nutrient-dense foods is on point, but a lot of times it's taken to such an extreme level.

Then there's IIFYM. I've also followed this approach and I saw great results from it. If you want to read more about my experience with it, click the link in the previous paragraph. I still ate nutrient-dense foods, but I also got to eat foods that weren't exactly high in nutrients. The problem with IIFYM, at least what I found, is you can become obsessed with hitting your macros and calorie intake. You spend so much time planning what you're going to eat, measuring food, and inputting everything into a food tracker like MyFitnessPal. I also found that sometimes I'd eat when I wasn't even hungry because I was short a few grams of protein or something. I also think that if you're eating fast-food and goodies all the time, down the road this will negatively affect your health. However, following IIFYM is a good way to learn about proper portion sizes, because you become aware of how much you're eating. It's also a fast and effective way of achieving a goal, whether it's fat loss or muscle gain, while still getting to enjoy whatever foods you'd like.

That being said, there's no one diet that fits all. Below I've posted a definition of normal eating that one of my professors shared with our class, and I think this really hits the nail on the head. I've also read the book Intuitive Eating by Evelyn Tribole, which I highly recommend. It describes the nutrition philosophy of intuitive eating, which is based on the idea that becoming more attuned to the body's hunger signals is a more effective way to attain a healthy weight, rather than keeping track of calories and macronutrients. Overall, it's best to focus on the quality of food that you are putting into your body, and the quantity by being aware of your portion sizes. There's no reason to be following food rules and associating certain foods with being "bad" or with guilt. Listen to your body's hunger and satiety cues, listen to what your body is asking for, and trust that it will all balance out.

Spaghetti Squash Portobello Mushroom Pizzas

Pizza has to be one of my favorite foods. As much as I wish I could eat a real pizza from a pizza shop on a regular basis, that would be a bad idea for my health and my bank account! That's where a healthy alternative comes in. When I went to Trader Joe's the other day I decided to pick up some portobello mushroom caps. I'd had them when I went out to eat a few times, but never tried making them myself. I also had some leftover spaghetti squash that was going to go bad soon, so I decided to put them together and make "pizzas" for a quick and easy dinner.

Ingredients:
-2 portobello mushroom caps
-1/2 cup cooked spaghetti squash, or more depending on the size of your mushrooms
-1/4 cup natural tomato sauce (I used Capa di Roma Marinara Sauce)
-shredded cheese of choice (I used Lisanatti Mozzarella Style Almond Cheese)
-garlic powder
-optional: 1 tbs plain greek yogurt -- I mixed this with the sauce to make it like a vodka sauce

Directions: Preheat oven to 425F. Line a baking sheet with foil and coat with non-stick spray. Wash the portobello mushroom caps and remove the stems. Place them face down on the baking sheet. Top each mushroom with half of the spaghetti squash and half of the sauce. On top of the sauce, sprinkle shredded cheese and some garlic powder. Bake for 10-12 minutes.

Cinnamon Coffee Cake (Vegan)

Hey everyone! I've been on a mission to make a healthier coffee cake that actually tastes like real coffee cake. I remember in my freshman year of college before I started eating really healthy, one of my favorite dining halls (Whitney for all of you huskies) used to have the most AMAZING coffee cake. And then one day I looked up the nutrition info on the dining hall website, and I think one piece had about 500 calories. Needless to say, that pretty much turned me off from eating coffee cake anymore...until now! This recipe also just so happens to be vegan. I hope all of you coffee cake lovers out there enjoy it!

Ingredients:
1 cup almond flour
1 cup spelt flour or oat flour
1/2 cup baking stevia
1/2 tbs ground flaxseeds
2 tbs coconut oil, melted
1 1/4 cups almond milk
1 tsp vanilla
1 tbs baking powder
1 tbs cinnamon
pinch of sea salt

Ingredients for crumbly streusel topping:
1/3 cup spelt or oat flour
2-3 tbs coconut oil
1/4 cup chopped nuts
2 tbs dark brown sugar
2 tbs baking stevia
1 tsp cinnamon

Directions: Preheat oven to 375F. Mix flour, baking stevia, baking powder, cinnamon, and salt in one bowl. Mix flaxseeds, vanilla, and coconut oil in a separate bowl. Slowly pour wet ingredients into dry, mixing as you pour. Pour batter into a square pan greased with non-stick spray. Combine ingredients for streusel in a small bowl...I found it easiest to use my fingers. Mix until it's crumbly, and if it's too wet add more flour. Sprinkle the streusel over the batter. Bake for 20-25 minutes.

Apple Pie Waffle

Hey everyone! This is one of my favorite waffle recipes (or you can make it as pancakes)-- it's high in protein and doesn't require any protein powder! It's the perfect way to start off the day.

Ingredients (serves 1):
-1/4 cup buckwheat flour or oat flour (waffle is gluten-free if you use buckwheat)
-1.5 tbs coconut flour
-1/2 cup egg whites
-1/4 cup plain greek yogurt
-2 tbs unsweetened applesauce
-1 tsp cinnamon
-1 tsp baking powder
-2 packets stevia
-optional: diced apples

Directions:
Combine ingredients in a bowl and mix well. Cook waffle according to your waffle maker's directions. I preheat mine and grease it with non-stick spray, and when it's ready I pour the batter into the center, shut it, and let it cook! Depending on your waffle maker, you can split the batter in half and make 2 waffles so the batter doesn't overflow.

Red Velvet Crepes with Chocolate Cream Filling

I've been seeing red velvet flavored everything literally everywhere, (including coffee at my favorite local coffee shop! and it was delicious) so naturally I had to make my own healthy recipe of some sort. When I made these red velvet crepes, it was like eating dessert for breakfast. Especially with Peanut Butter & Co.'s Dark Chocolate Dreams peanut butter on top. Everyone knows Valentine's Day is pretty much just an excuse to eat more sweets...so why not have it for breakfast too?

Ingredients (serves one):
1/2 cup liquid egg whites
1 tbsp ground flaxseed
1/2 tbsp coconut flour
1 tsp psyllium husks (optional, but gives a better texture and adds fiber)
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 tsp LorAnn Oils Red Velvet Emulsion
1-2 stevia packets

Chocolate Cream filling:
3-4 tbsp plain greek yogurt
1 tsp unsweetened cocoa powder
1 stevia packet
splash of almond milk

Directions: Blend all ingredients. Spray a pan with non-stick spray and put on medium heat. When it's hot, pour 1/3 of the batter onto the pan. Cook for about 2-3 minutes, flip, and cook for 1-2 more minutes. Repeat for the rest of the batter, so you end up making 3 crepes. Mix ingredients for chocolate cream filling in a bowl, and spread on all 3 crepes. I also usually add banana slices to the middle of each crepe. Roll them up and top with dark chocolate peanut butter or your topping of choice!

Peanut Butter Apple Cinnamon Cake Bars

Another delicious, guilt-free dessert recipe! These cake bars are moist with the perfect amount of sweetness. They are also dairy-free, egg-free, and vegan, with no added sugar.

Ingredients for Apple Cinnamon Cake layer:
-1 cup almond flour
-1/2 cup oat flour
-1/2 cup whole wheat pastry flour
-1/3 cup baking stevia
-1/2 tbsp cinnamon
- 1 tsp baking soda
-1/2 tsp baking powder
-1/4 tsp sea salt
-1/4 cup unsweetened applesauce
-3 tbsp coconut oil, melted
-1 cup unsweetened almond milk
-1 cup apples, peeled and diced

Ingredients for Peanut butter layer:
-1/4 cup natural peanut butter
-1 tbs coconut oil, soft but not melted
-2 tbsp almond meal
-2 tbsp sugar-free maple syrup
-pinch of sea salt

Directions: Preheat oven to 325F. First make the apple cinnamon cake layer. Mix dry ingredients and apples in one bowl, and wet ingredients in a separate bowl. Then pour the wet ingredients into the dry and mix well. Pour batter into a baking dish coated with non-stick spray. Bake for 25-30 minutes. Let cool for about 30 minutes. Then, mix ingredients for peanut butter layer. Spread evenly on top of the apple cinnamon cake. Refrigerate until peanut butter layer becomes more firm. Cut into squares, and keep stored in an airtight container in the fridge.

Healthy Double Chocolate Chip Brownies

"Healthy" and "brownie" in the same sentence...need I say more? These brownies were so delicious and moist, you'd never know that they are egg-free, dairy-free, grain-free, and gluten-free. It's no secret I have a major sweet tooth, and these more than satisfied my craving for something chocolately and sweet.

Ingredients:

-1 cup nut butter -- I used Peanut Butter & Co. Dark Chocolate Dreams

-3/4 cup pumpkin puree

-1/4 cup unsweetened applesauce

-1/3 cup baking stevia (or agave, honey, or pure maple syrup)

-3 tbs unsweetened cocoa powder

-1/4 cup chocolate chips of choice -- I used Enjoy Life Chocolate Mini Chips

-1 tsp baking soda

-1/2 tsp baking powder

Directions: Preheat oven to 350F. Combine all ingredients in a bowl and mix well. Spread the batter evenly into a baking pan coated well with non-stick spray (the batter should be pretty thick). Bake for 25-30 minutes or until a toothpick comes out clean. Let cool before cutting, and store in the fridge.