Healthy Iced Hot Chocolate

What you need: 

- 1 scoop chocolate Shakeology (I prefer vegan)

- 8 oz. almond milk

- 1 tbsp. dark cocoa powder

- 1 tspn. vanilla extract

- 1/2 tbsp coffee

BLEND.

Share with a friend. 

Cinnamon Roasted Cranberries & Sweet Potatoes

I made this super easy side for one of many Friendsgivings this year. 

(Yes, you might say I'm hashtag blessed and surrounded by so many amazing people.)

Makes: 12 servings

Prep time: 15 minutes

Cook time: 25 minutes

What you need: 

- 2 cups cranberries

- 5 sweet potatoes

- 2 tsp cinnamon

- 2 tbsp avocado oil

To make: 

1. Preheat the oven to 400* F 

2. Spray a large pan with non-stick cooking spray

3. Peel and dice sweet potatoes

4. Put diced potatoes, oil, cinnamon, and 

cranberries in a bowl and stir around

5. Place ingredients evenly on pan and bake at 400* F 

for 25 minutes (or until potatoes are soft)

6. Serve warm

7. Shout to the rooftops something you're thankful for

Easy Gluten Free Bars

Makes: 9 bars

Prep time: 10 minutes

Cook time: 25 minutes

What you need: 

- 1 cup almond flour

- 1/3 tbsp unsweetened applesauce

- 1/4 tsp salt

- 1/2 tsp baking powder

- 1/2 cup nut butter (I prefer almond)

- 1/3 cup honey

optional ingredients: 

- 1/2 cup chocolate chips

- 1/2 cup pecans, walnuts, sliced almonds

- 1/2 cup shredded coconut

- 1/3 cup raisins

- 1/3 cup chopped dates

- 1/4 cup sunflower seeds

To make: 

1. Preheat the oven to 350* F 

2. Spray a 8x8 square pan with non-stick cooking spray

3. In a bowl, mix nut butter, honey, applesauce, and salt 

4. Add almond flour, baking powder, 

and whichever optional ingredients you prefer. 

(Save a small handful of the optional ingredients to layer on top)

5. Pour the mixture in the square baking pan

6. Sprinkle with remaining topping

7. Press ingredients deep into pan

8. Bake at 350 for 20-25 minutes (until edges are brown)

9. Allow to cool and cut into bars (bars will harden slowly)

Enjoy and take on the go!

Carolina Balloon Fest

I have been anticipating attending the Carolina Balloon Fest since we moved to the Carolinas, however, it wasn't until this year that we were able to make it happen. What a fun day! 

All of the carnival food might've been tempting for a minute, but I'm so glad I brought carrots, hummus, and this juice from Evolution Fresh!

Don't miss it next year! 

Cauliflower Rice Kale Curry Soup

My friends had a Fall Soup Party, so naturally, I provided something gluten-free, dairy-free, and loaded with kale and detoxifying ingredients...sounds boring right?! 

Think again! 

This was a hit and it made for some pretty fantastic leftovers. 

Makes: 8 servings

Prep time: 20 minutes

Cook time: 50 minutes

What you need: 

6 cups "riced" cauliflower (2 heads of cauliflower)

3 handfuls of kale

3 cups chopped carrots

6 cups of vegetarian broth

2 cups almond or coconut milk

3 tbsp curry powder or turmeric

1 tsp garlic powder

1/2 tsp cumin

1/2 tsp paprika

2 tsp minced garlic

3 tsp avocado oil (EVOO will work too)

3/4 tsp red pepper flakes

1/2 tsp black pepper

How to make it: 

1. Make cauliflower rice (easy recipe found here)

2. Toss cauliflower rice with curry powder, 

garlic powder, cumin, paprika, salt, 4 tbsp of oil in the same pan you cooked the "rice" in

3. Chop kale and carrots

5. Next, in a pot, add 2 tsp of oil and minced garlic and suatee 

6. Add broth, veggies, cauliflower, red chili pepper, and black pepper

7. Bring to a boil and allow to simmer for 20 minutes (you'll know it's done when the veggies are cooked and soft)

8. Enjoy and forget about the fact that you're eating so freaking healthy

Cauliflower Rice

It's super easy, super nutritious, gluten-free, and super quick!

Makes: 6 cups

Time: 15 minutes

What you need: 1 head of cauliflower

1. Chop cauliflower

2. Place in a food processor, pulse until it's fine but not pureed

3. Cook in a non-stick pan for 6-8 minutes over a medium heat

Anywhere you would normally use rice, you can use cauliflower rice...and let's be real, it's even quicker to make! 

Roasted Pumpkin Seeds

Utilize those beautiful pumpkins for more than just decor!

Recipe for roasted pumpkin seeds: 

Ingredients: 

▪️pumpkin seeds 

◾️extra virgin olive oil 

◾️garlic, salt, pepper 

Preheat 🔥oven to 375* F. 

1️⃣rinse your seeds in a colander to get all that pumpkin junk off.

 2️⃣dry seeds with paper towels (and don’t worry if they’re not completely dry). 

3️⃣add all ingredients into a bowl. (Use enough evoo to basically brush seeds.) 

4️⃣spread seeds evenly as one layer on a baking sheet.

 5️⃣bake 14-18 minutes.

🍂use on soups, salads, or for snacking🍂

So, Goat Yoga is a Thing Now

My friend decided to open up her little farm for some goat yoga and it was an adventure! 

People are waiting months to join a goat yoga class. 

I know what you're thinking....how did this become a thing? 

Well, as we know, animals are used for therapy, especially for those suffering with depression or those with disabilities. Goat yoga is therapeutic because it combines nature, animals, and yoga....all good for the soul. It's not just another trendy thing, it's truly helping people. 

Sure, these babies were quite the distraction, but who doesn't love a happy distraction??!

I encourage you to find a goat yoga class near you! I promise, you won't regret it. 

Copycat Larabars

If you've done Whole30, if you're paleo, or if you're just a health nut like myself, you're probably head over heels for Larabars. Why not make them at home for yourself?? 

I decided to share my recipe for the Apple Pie flavor because:

1. It's one of the easiest to replicate

2. It's one of my favorites

3. I LOVE PIE (but I'm also gluten free)

Time: 50 minutes

Makes: 6 bars

What you'll need: 

- 1 cup raw pecans or walnuts

- 1 cup dried apples

- 1 cup warm water

-1/4 soft whole dates (remove pits)

- 1 1/2 tsp ground cinnamon

- 1/8 tsp fine sea salt

How to make: 

1. Combine apples and dates into a small bowl with 1 cup of warm water. 

2. After 5-10 minutes, ensure fruit is soft. 

3. Drain fruit and pat dry.

4. Chop pecans (or walnuts) into a food processor until fine.

5. Add fruit to food processor and pulse until combined.

6. In a loaf pan (around 9x5), press a piece of plastic wrap. 

7. Spread a tiny bit of coconut oil on plastic wrap. 

8. Transfer mixed/processed ingredients in pan. 

9. Press down on the ingredients with a piece of parchment paper evenly. 

10. Refrigerate for 30 minutes. 

11. Enjoy.

(For those who are meal prep pros, cut into bars, wrap in plastic wrap tightly, and place in freezer for up to 3 months.)

Roasted Brussels Sprouts

I used to be a picky eater. I began to fall in love with clean eating 

after I found recipes that I enjoyed. SO many people I speak with have decided 

upfront that they don't like

 kale, brussel sprouts, eggs, you name it! 

All I can say from experience is never say never!

Here's my simple roasted brussels sprouts recipe:

Makes: 6 servings

Prep time: 15 minutes; Cook time: 45 minutes

What you need: 

3 tbs of olive oil OR coconut oil

6 cups or 1.5 lbs. or brussels sprouts

1 tsp salt

1/2 tsp ground pepper

How to make it: 

1. Preheat the oven to 400 degrees

2. Wash brussels sprouts

3. While that is heating, chop brussel sprouts in halves

4. Place chopped sprouts, along with oil, salt, and pepper in a 

resealable bag, seal tightly, shake to coat

5. Place sprouts on baking sheet 

6. Roast in oven for 30-45 minutes

7. Be sure to shake pan every 10 minutes or so for even browning

8. You'll know they're done when brussel sprouts are a dark brown

The benefits of brussels sprouts include excellent levels of vitamin C and vitamin K. 

There are moderate levels of B vitamins. 

Enjoy your greens! 

Eating Healthy....Out

So, you've got a meal plan, your meals prepped for the week, snacks ready, but then your friends ask if you want to go out to eat. You've been doing so good with your weightloss journey and habits, and you're thinking, "what should I order??"

Now, I get it, not every city will have the same restaurants, but the basics are the same.

Breakfast foods: 

- choose omelettes over waffles

- choose fruit, turkey bacon, wheat toast, or tomato slices for sides

- be cautious with "healthy" meals (example: try using no sugar in oatmeal)

Salads: 

- make your own when you can

- don't be scared to add or subtract ingredients

- add proteins (like grilled meats, quinoa, boiled egg, beans)

- use healthy fats (like avocado)

- see more green on your plate

- use light (dairy-free) dressings

- hold the croutons/toppings

At Chipotle: 

- use the salad options  

- don't be scared to ask for light rice, or any other toppings

- think about portions (get those cute baby chips)

- pass on the cheese, sour cream, and tortilla shells

Burgers: 

- go bunless or make it a salad

- choose a veggie (many places have broccoli as an option)

- use alternative toppings (mushrooms, avocado, egg, tomato, lettuce, onions...

drop the cheese, bacon, sauces)

Speaking of burgers...In-N-Out, go protein + animal style

Mexican Food: 

- choose salads

- be cautious with chips, sauces, and cheeses

- great options that I get: 

- a big salad with grilled chicken, guac, salsa, light beans, and tomatoes

- fajitas with tons of veggies and you can choose what you make

- corn tortilla tacos with meat, veggies, lettuce, tomato, and guac

- grilled chicken with black beans, veggies, and avocado/guac

At Panera: 

Clearly, I get a lot of salads (thanks to my paleo life), 

however, there are a lot of options at Panera:

- choose an apple instead of bread or chips on the side

- get your dressing on the side 

(and don't get thick, dairy dressings -- they even have EVOO as pictured, but you'll have to ask for it)

- great proteins include grilled chicken, boiled egg, and avocado

- a you-pick-two will help with portions (those soups are a doozy with calories)

I've mastered my healthy hacks 

at theme parks:

At Universal Orlando, I found: 

- a healthy salad at Thunder Falls Terrace (at Islands of Adventure)

- I drank my Shakeology and pretended it was 

Butterbeer on the way to the parks for maximum energy

- I brought my water and made sure I was getting my water in all day

There's a local place here in Charlotte that we love called 

Viva Chicken:

there are a lot of great, fresh options like: 

- salad with chicken and avocado 

- grilled chicken with green beans

- quinoa stuff avocado + chicken

- great side options: quinoa, green beans, sweet potato fries

- Remember Fazoli's? There's still a few! I was pleasantly surprised to 

find this salad with grilled chicken on it -- no breadsticks here. 

- PeiWei's lettuce wraps are the best!

 - At Dean and Deluca, I got a turkey sandwich loaded with veggies with wheat bread. Want less bread? Just eat one slice of the bread and make it open-face. 

If you're out to some place like Outback, Red Lobster, Carabba's, etc., you should certainly always be able to find a grilled chicken or grilled fish option. Choose veggies and/or rice not the side. Easy peasy and super delish! 

I love the teas and iced coffee beverages at Teavana and Starbucks. 

<<side note: did you know that your can use your Starbucks star rewards at Teavana??>>

I always get my beverages unsweetened. 

At Starbucks, half passion fruit tea and half green tea is a great summer option. 

 What I've found is when I'm at a girl's night, a simple coffee or tea is a great alternative to dessert.