healthy eating

Healthy Foods That Make You Fat

Healthy Foods That Make You Fat

Healthy foods that make you fat? Yup, it’s true. You see, the micro nutrients in food have nothing to do with the energy content in that food (also known as calories).  And at the end of the day, a food might be loaded with wonderful nutrients, but also loaded with energy / calories.

Six Science Based Ways to Reduce Hunger and Appetite

Six Science Based Ways to Reduce Hunger and Appetite

Physical hunger is triggered by hormone shifts – ghrelin, cortisol, insulin, leptin etc. Without having to be an endocrinologist you absolutely can help yourself out here by manipulating your food choices and making some simple lifestyle changes!

Overnight Oats Recipe

Chunky Monkey Overnight Oats

SERVES 1

INGREDIENTS:

  • ¾ cup rolled oats 
  • 1 cup unsweetened milk of choice
  • 1 tbsp chia seeds
  • 1 tbsp raw cacao nibs 
  • 1 tbsp peanut butter 
  • 1 tbsp hemp seeds
  • ½ banana sliced
  • Drizzle of pure maple syrup

INSTRUCTIONS: 

Strawberries and Cream Parfait Recipe

Strawberries and Cream Parfait

SERVES 1

INGREDIENTS:

  • 1 cup unsweetened Greek yogurt 
  • ¼ cup granola 
  • 1 cup strawberries, sliced 
  • 1 tbsp raw honey 
  • For Topping Options: Mixed Berries, Walnut Pieces, Cacao Nibs

INSTRUCTIONS:

  1. Add the yogurt, strawberries, granola and honey into a blender and blend till smooth.  
  2. Top with ingredients of choice and enjoy!
Cinnamon Bun Pancakes Recipe

Cinnamon Bun Pancakes

Serves 1

INGREDIENTS:

  • 1 scoop Protein Powder Of Choice – (I use Alaya Naturals Vanilla Whey)
  • 1 Tbsp. milk of choice – (I like oat, coconut, or organic regular)
  • 1 egg
  • 1/2 mashed banana
  • Coconut oil spray
  • 1 tsp ground cinnamon
  •  Optional: top with pure maple syrup or coconut yogurt

DIRECTIONS:

BBQ Salmon Bowl Recipe

BBQ Salmon Zoodle Bowl

SERVINGS  - makes 4 bowls

INGREDIENTS

Salmon

  • 12 ounces of salmon fillet (four / 4 ounce fillets)
  • 1/4 cup BBQ sauce
  • 1 Tbsp honey (adjust to your liking)
  • 2 Tbsp lemon juice
  • 1/4 tsp black pepper
  • 1 tsp minced garlic (around 2 large cloves)
  • kosher salt to taste (a pinch or so)

Zoodles

Berry Blast Froyo

Berry Blast Froyo

INGREDIENTS:

  • 1 frozen banana 
  • 1 cup frozen berries of choice (I like mixed berries)
  • 1 Tbsp almond butter
  • ¼ cup unsweetened milk of choice (I use oat or coconut)
  • 1 tsp pure vanilla extract
  • Optional toppings: shredded unsweetened coconut, raw cacao nibs, pecans

INSTRUCTIONS: