What do you do when it’s The First Official Week of Summer and 106 degrees outside?!?! You turn the oven on and bake some chocolate chip cookies. DUH. More importantly you bake the cookies so when you need to make an ice cream cookie sandwich you are already prepared. See always one step ahead of y’all (yeah…not really).
I will be honest and say, that I am not the most savvy in creating recipes. So when I can find a product that I can ‘get down with’ I want to use it, exploit it, devour it. I am a dirrrtyyy girl. Sorry, not sorry. Plus, when I finally have my dream come true to be on a first name basis with Juli Bauer from PaleOMG and she’s like, “Oh yeah, don’t you love this (insert whatever product)?” and I can respond with confidence, “Oh totes girl, I recommend it to all my clients!”
Insert: Simple Mills Products. Simple Mills products are simple, delicious, real food in a baking mix. They classify themselves as gluten-free, grain-free, non-gmo, soy free, and paleo friendly. Their products range from almond flour crackers to frosting, cookies, pizza dough, vanilla cake, and muffins. I first saw them through PaleOMG and was super excited to find them at my local health food store here in Antelope Valley and TARGET (damn, #targetdoesitagain). In a world full of processed foods, it is refreshing to find a company that wants to provide as many natural ingredients in a product.
The chocolate chip cookie mix ingredients include: almond flour, chocolate chips, organic coconut sugar, tapioca, organic coconut flour, baking soda, and sea salt. Simple ingredients. To finish this mathematical baking equation you add:
Milk (dairy or non-dairy) + vanilla + butter or oil (coconut, vegetable, or grapeseed)
For me I used Almond Milk (unsweetened) and coconut oil. Coconut oil is made from the pressing of the white meat inside the shell of the coconut. Coconut oil is one of the most abundant sources of saturated fats. The saturated fat in coconut oil is comprised of medium chain triglycerides (MCTs) – basically a chain of fatty acids that are of medium length. MCTs have shown to be broken down differently in the body and not stored in our fat cells, when compared to other saturated fats such as lard. This could create a thermogenic effect, and boost fat burning action in the body. I am an advocate for coconut oil not just for its weight loss effects but that it can reduce inflammation in the body and MCTs are a good fuel source for your brain and body.
FURTHERMORE, I added another experiment to also ‘test’ an additional product. Dun…Dun..Dun..powdered peanut butter. (yes roll your eyes). But I get so many questions on natural peanut butter versus powdered peanut butter. SOOO I decided to buy a container and use it. I used the product Just Great Stuff Powdered Organic Peanut Butter. The ‘benefit’ of the product is it provides that peanut butter flavor for 90% less fat. The ingredients in this powdered peanut butter are: organic peanuts, organic coconut sugar, and sea salt. The nutrition for 2 tbs of powdered PB are: 50 cals, 5g Fat, 1.5g Fat, and 5g Carbs with 3g Sugar.
Without further adieu….
1 Simple Mills box – Chocolate Chip Cookies
2 tsp. vanilla
3 tbsp. MCT Coconut Oil (I would recommend using 2tbsp. – 3 made it very oily)
3 tbsp. Unsweetened Almond Milk
2 tbsp. Organic Powdered Peanut Butter
Preheat oven to 350 degrees.
Whisk almond milk and vanilla.
Add Simple Mills Cookie Package ingredients and mix to form. 4. Add coconut oil and mix together. Then add your powdered peanut butter (or NOT).
Use 1 tbsp. to form small balls and place on parchment paper. Box says it makes 12 cookies, and I was able to make 16.
Bake for 10 minutes or until lightly browned.
Enjoy with ice cream, fat free whip cream, or just by itself!
Macros per cookie: 97 calories, 1.5 g protein, 9.7g carbs, 3.9g sugar, 6.1g fat.
Side Note: Because their products contain no preservatives, you need to store the cookies in the fridge or freezer, for sake keeping!
As the famous Matthew McConaughey said in the brilliant film ‘Dazed and Confused’, “You just gotta keep livin’ man, L-I-V-I-N.”
Life will never be perfect. Yes, this Type A ‘Perfectionist’ will admit to you that life nor I will ever be perfect. There will always be something that will come up that may take you out of your comfort zone. During my Dietetic Internship, a rule of thumb, was learn to be flexible. I attended a conference in San Diego, that was sponsored by General Mills (eye roll). Let’s just say the food choices they offered to me were not ‘macro friendly’ and would have me needing to catch up on my protein macros the rest of the day. Yet they allowed me to come and go during lunch – insert Plan B – a trip to Whole Foods. At Whole Foods, along with my hand dandy food scale, I was able to use the Salad Bar combined with the Hot/Cold Food Bar to create an awesome ‘macro friendly’ lunch. Plus, it allowed me to save some extra carbohydrate macros for going out to dinner at any swanky San Diego restaurant. We won’t always have control over certain situations but we have control over the path we take to reach our goals. Here are a few of my tips for macro tracking (or sticking to a healthy eating plan) when life happens.
Travel Food Scale – Even if you don’t macro track, its a good way to keep food in balance and moderation. AWS – 600 Digital Food Scale from Amazon is only $9 – invest in yo’ self.
If staying in a hotel, call beforehand to see if there is a fridge or microwave available to you. If so you can pack oatmeal to cook in the microwave, store vegetables and protein such as turkey lunch meat to have a health snack on hand when those SNACCidents happen.
Snacks that don’t need a fridge can be – trail mix, Rx Bars, protein bars.
Scope out restaurants in the area of where you are staying so you can find look up the menu and find a meal that fits within your goals.
Balance, Variety, and Moderation – remember LIFE HAPPENS, learn to enjoy the good times. When we learn to indulge in foods we don’t normally have it allows us to take the power and control back in our hands and not let food be the boss of us.
Life will never be perfect. Your nutrition may never be ‘cookie cutter’ perfect or the best. However, it isn’t about being perfect or the best but being better than you were the day before.
Since completing the Dietetic Internship, I have attempted to check off everything on my year long bucket list I made. Things like Disneyland, Harry Potter World, reading, recipe development, and upgrade/expand my blog and brand. I didn’t realize how hard it would be to attempt all this in a month before starting the Dietitian job I accepted. Especially Disneyland and Harry Potter World……I just want a Butter Beer and to ride “It’s A Small World” but alas God has other plans.
However reading books, recipe development, and upgrading/expanding my blog is something I can do and slowly (at a snails pace) getting them done. I have successfully done two second recipes, whoop whoop. Like I said snail pace. However, I am killin’ the reading game right now. Currently, I am reading ‘The Subtle Art of Not Giving a Fuck: A Counterintuitive Approach to Living a Good Life’ by Mark Manson. Basically every word, sentence, paragraph and chapter is a TRUTH BOMB. Do yo’ self a favor and get this book NOW!!!!! After venturing through my second ‘100 Happy Day’ Posts for Instagram – I have been determined to keep this Happy Day theme on rolling. Hence the quote from Einstein, to keep the balance in life you must keep moving. And I intend on moving onward and upward in life. Yet, I realize that not everyday is filled with unicorns and rainbows and I know I put so much focus on things that I may not be able to fix or change. This may be detrimental to me in the long run. Hence deciding to read ‘The Subtle Art of Not Giving a Fuck’. The first TRUTH BOMB from the book is: Wanting positive experience is a negative experience; accepting negative experience is a positive experience. As I learned from the book Mindset, when we accept negative experiences or when we fail it opens us up to growth. When we accept a growth mindset it opens numerous doors for success and happiness in our lives. So this is my growth mindset, acknowledging that I fail at blogging or posting recipes on a daily basis but I choose to put my focus on things I can do. Do you boo, boo.
The SUBTLE ART of WAFFLES
Let’s be honest, when you have WAFFLES there isn’t any room for negativity. Plus we all know WAFFLES are just PANCAKES with ABS. And if the saying is true you are what you eat…..then I AM ABS. ANDDD these Double Chocolate Chip Power Waffles are just what I need to help me POWER through the day and keep me fueled for my workout. I’m a big fan of Kodiak Power Cakes mix because of its carb:protein ratio and limited ingredients. The Siggi’s yogurt, is the new kid on the block, and is based on Icelandic yogurt promoting simple ingredients, low sugar with a high protein content. I also decided to add a half scoop of chocolate whey protein to increase the chocolate-y flavor all while making these waffles even more AB-tastic…..
53 grams Kodiak Cakes Mix
1/2 scoop (15g) Chocolate Whey Protein
1/3 cup unsweetened almond milk
150 grams Siggi’s 0% Vanilla Yogurt
1 tbsp cinnamon
1 tsp baking soda
15.0 grams Enjoy Life Dark Chocolate Morsels
Combine dry ingredients in one bowl – Kodiak Cakes, protein powder, cinnamon, and baking soda and mix.
Combine wet ingredients in a separate bowl – almond milk, yogurt, egg and whisk.
3. Add dry to wet and mix thoroughly. Then add chocolate chips.
4. Using a waffle maker (or you can make these into pancakes), keep cooking heat on low and cook it long so that the waffles can crisp up and cook all the way through.
Optional: Sprinkle extra Chocolate Chips on top because YOLO.
Whole recipe makes 6 waffles (2 Waffles/person).
150 cal | 14.2g Protein | 19g Carbs | 4.5g Fat
These Chocolate Peanut Butter Balls are super easy to make with only a couple of ingredients and less than 20 minutes to make. You can add them to your morning yogurt to have some extra chocolate goodness to start your day or have as a snack during the day with the HANGRY feels hit ya. These balls are nutrient dense packed and macro-friendly.
Gluten-Free Oats – a great source as a complex carbohydrate with fiber to aid in digestion.
Flax Meal – a great source for fiber (GI gut health), essential fatty acids (alpha-linolenic acid, a precursur to omega-3 fatty acids), and lignans (phytochemicals that has antioxidant properties).
Protein Powder – added protein to help repair muscle damage from workouts.
Natural Peanut Butter – source of protein and monounsaturated fat, and taste creamy GOOOODDDD.
1 cup Gluten-Free Oats (Bob’s Red Mill is what I used)
1/2 cup Natural Creamy Peanut Butter (you can use any nut butter)
1 tbs. Raw Honey (melted before added to mix)
2 tbs. Cocoa Powder – unsweetened
2 tbs. Flax Meal
2 scoops Chocolate Protein Powder (I used ON brand because I find it to be the best option with less fillers and for a cheap price)
1/4 cup water
Combine all ingredients in a bowl, and stir. Add water to help mix everything together. If mix is still too dry add more water – 1 tbs. at a time.
Place in fridge for 20 minutes to let rolls harden up.
Roll in to 14 balls and store in fridge or freezer.
Per ball: 113 calories | 6.6 grams protein | 8.4 g carbs | 5.5 g fat.
LIFE gives us these reminders or good, swift kicks in the butt to let us know how truly BLESSED we are. Not just for the people in it but for the chance every morning to be grateful and show gratitude towards others. Today, I woke up happy, I woke up feeling grateful and excited for life. Today – I woke up.
I’ve realized I spend too many days not active in my life as I should, a bystander you could say. Today, I decided to document everything, wellllll because – I WOKE UP.
“Feeling gratitude and not expressing it is like wrapping a present and not giving it”
: the act or process of nourishing or being nourished; specifically: the sum of the processes by which an animal or plant takes in and utilizes food substances <foods that are necessary for human nutrition>
Do you eat Nutrition? NO.
Do you eat food? YES.
So…what is Food?
\füd\ | noun |
: material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy; also : such food together with supplementary substances (such as minerals, vitamins, and condiments)
: something that nourishes, sustains, or supplies.
I have been asking myself as I come towards the end of my Dietetic Internship, what is it that I want to take away from the whole experience. Obviously a CAREER, duh. But how am I, going to add my expertise and knowledge to the field of Nutrition and Dietetics???? It is a question I keep asking myself, every day. So I decided to use my Blog to help answer that question.
I have learned over these past 8 months that food is a powerful and resonates with each person in a different way. Okay, let’s be honest I didn’t just learn this but I am definitely more aware of what food is capable of. Food can make us feel good, remind us of our favorite childhood memory, the perfect fix for a rainy day (it’s like Sleepless in Seattle in “Sunny” Southern California), bring family and friends together around the table, be romantic when with our loved one, and so many more good things. Yet, for every “ying” there is a “yang” or in the case of food – for every “ding” there is a “dong” (I love Ding Dongs). The food we eat can make us feel worse at times, eating too much sugar and fat can make us feel awful, can complicate diseases we already may have such as diabetes and obesity, and we eat to get rid of the pain or shame we feel. So many complex emotions that can come from eating a freakin’ Ding Dong.
I want to be on the side where I help with those emotions that come up when you want to eat that dang Ding Dong, and you begin to tell yourself lies. I want to remind you that you are more important than that lie you tell yourself that you don’t deserve the life you want or that “eating healthy” (whatever that means) is too much work and too expensive, you don’t want to die in Coconut Oil, and you don’t want to give up the Ding Dong, the soda, the fries, the whatever. What I want to do is help personalize what food means for you. Going back to the definition of food: consists of protein, carbs, and fat to help grow, sustain, and repair. The second definition also defines food as something that nourishes. Think of food as the vessel of nutrition.
Making BETTER FOOD choices that will help you GET FIT and FEEL GOOD.
Not once in that formula does it say do a keto-crash diet for 30 days (eye roll), or a 6 week aggressive tillapia and asparagus diet where your pee smells 24/7 and once you think of smelling bread again you instantly gain 10 pounds (The Transformation Center probably pees gold that smells like asparagus). Now I am not saying I hate the Whole30 or 21 – Day Sugar Detox. Whole30 is very educational and teaches you how to eat food in it’s natural form and to pay attention to how body adapts to what foods we eat. And you don’t need organic to follow Whole30. Plus if you haven’t heard Whole Foods is going out of busnazzz. Hence, nobody eats organic as much as they say they do. And let’s be honest we all need to cut sugar from our diet.
But….what it does say is make BETTER choices of FOODs that will help me GET FIT and FEEL GOOD. I want to eliminate the confusion and complication when people ask well what do I eat. We 1) Pay attention to what foods we are eating and how our body feels 2) We then can make better choices of the foods we eat. As we change the foods we eat so does our taste buds and we begin to grow an aversion to the processed foods 3) We then start to feel better 4) We workout because we want to use our better food choices to GET FIT.
Yes, not everyday is going to be easy. And there will be days that you won’t want to eat that broccoli on your plate. Guess what?!?!? That is OK. Did you workout today? Yeah, awesome then don’t worry about that broccoli, is there another dark green vegetable you like? Would you be willing to eat that grilled chicken with a sweet potato? How about homemade chicken fajitas and use a flour tortilla to have a taco? I just gave you 2 meals – in – 1. You’re Welcome.
I recently listened to Dr. John Berardi, Founder of Precision Nutrition (don’t knock the program – it is actually pretty legit and probably does more good than an RD treating a non-compliant diabetic suffering from neuropathy) who was a guest speaker on Brute Strength Podcast. He had a quote that resonated with my current lifestyle.
“When you get in shape by a hard diet and a hard fitness regiment – the problem is it doesn’t translate when life gets hard and you can’t have perfect fitness and diet. You aren’t building the skill of being in shape when life happens – when the family is busy, when you have bills to pay, when your car doesn’t work, when your job requires extra time – when life happens.”
As a Registered Dietitian I want to help build the skill of when life happens and you don’t have a perfect fitness program or a perfect diet, how do you respond. If we use one of the fundamentals of CrossFit, that at the base of any movement is strength then at the base of being in shape is the skill to adapt and change as much as your circumstances do….when life happens.
Not every individual is the same. No skill will be the same for every individual. Some people may want to always be Paleo or some may not. Some may like Whole30 and then splurge every 30 days. You may have the Vegetarians or the Pescatarians. Some may only want to follow Macros and want to know how to Fit-ness Whole Pizza In My Mouth. I want use Food and Fitness to help YOU PUT YOUR BEST FORK FORWARD and build the skill of being in shape through all aspects of life.
NOW with that being said let’s go eat some freakin’ Ding Dongs.
In other news, March is National Nutrition Month and to celebrate, I had intended to post a nutrition tip everyday, 31 tips to help Put YOUR Best Fork Forward. Welp. That soon became 20 then 15 and then became 12 super duper nutrition tips. Below is my Facebook link where you can go check out these awesome tips and some much more awesome content. ENJOY!
Happy ＧＡＬＥＮＴＩＮＥ’Ｓ Day 💗
What’s Galentine’s Day??
Oh, it’s only the best day of the year.
Every February 13th, we need to remember what’s really important….
ＨＯＥＳ before Ｂ ＲＯＳ
ＯＶＡＲＩＥＳ before ＢＲＯ ＶＡＲＩＥＳ
ＵＴＥＲＵＳＵＳ before ＤＵＤＥＲＵＳＥＳ
Happy Galentine’s Day –
You ＢＥＹＯＵＴＩＦＵＬ ＴＲＯＰＩＣＡＬ ＦＩＳＨ
As the years have passed I have learned that Valentine’s Day isn’t about the flowers, roses, chocolates, and the endless engagement announcements on Facebook (eye roll). Valentine’s Day is a day for us to make that I LOVE YOU extra special. It is showing that person in your life you care. I have decided to start a new devotional because I feel myself slipping from God. When I feel like I am slipping from God, I tend to lose sight of who I am and who God intends for me to be. The other day, devotional asked how can we develop a friendship with God. We can develop a friendship when we include him in our day. We also build a friendship with God when we care about GOD cares about – others. Friends care about what is important to the other person. When we show care it helps the friendship with God to be stronger yet rooted in love. Love is the Greatest…..
It may seem silly that we need a specific day to remind us to choose LOVE but we live in a world full of hate and sometimes an extra day is all we need.
Current Devotional: The Purpose Driven Life Journal by Rick Warren
JUST FOR MI LADIES.
“What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others”