Sunday, July 21, 2013

Healthy Snack Recipe: No Bake Nutter Butter Bars

Today, I was in desperate need of a healthy snack recipe. The cutest lil girl came to the door selling chocolate and caramel corn for her dance team. I do alright avoiding the sweets until the are right in my face haha  Soooo I decided to let Jay eat the junk and make my own yummy but healthy treat. 

If you love peanut butter, you NEED to make these!

No Bake Nutter Butter Bars 

3 cups Old Fashioned Rolled oats
1/2 cup agave nectar or honey
2 tbsp coconut butter (optional)
2 tbsp Vanilla Almond Milk
1 tbsp cinnamon
1 1/2 cup nut butter (peanut or almond)
1/2 cup nuts (almonds, walnuts, etc)
1/2 cup dried fruit (raisins, cranberries, etc)
2 scoops Protein Powder (Vanilla or I used Cookie Dough choc chip)

First, warm your nut and coconut butter with your agave.  I used really low heat and gently stirred until they were soft. Add in Vanilla Almond Milk. 

Remove from heat. Add oatmeal, cinnamon, and protein powder. To make this easier/more fun, I just used my hands to mix everything together. (I used gloves so I didn't get peanut butter everywhere)

Add in dried fruit, nuts and anything else you want to add (ex: flaxseed, dried apples, sunflower seeds or get creative and add in 2 tbsp instant coffee!) 

I covered a pan with parchment paper- press into your pan, refrigerate. Once it's cool...you can cut into squares...and Enjoyyyyy! 

Tuesday, July 16, 2013

Baked Apple Cinnamon Oatmeal

Baked Apple Cinnamon Oatmeal 




What you need:
2 cups Old Fashioned rolled oat
3 Tbsp Truvia, honey or maple syrup
3 Tbsp chopped nuts (almond, walnut, pecans, you could even do pistachios or peanuts!)
1/4 cup dried fruit (I recommend raisins, craberries or blueberries)
2 cups coarsely chopped diced apples (I prefer Granny Smith)
2 cups Vanilla Almond Milk
3 eggs
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
3/4 tsp salt
1/2 tsp cardamon (opt.)

Preheat your oven: 325 degrees


Mix your oats, apples, nuts, and dried fruit all in a large bowl. Then in another bowl, whisk your eggs, almond milk, honey (or sweetner of your choice), and spices. Pour over your oatmeal mixture and gently stir.

Pour your oatmeal deliciousness into a pyrex dish and bake at 325 for about an hour, until golden brown.
If you REALLY want to make it a treat...you will want to make the whipped topping!

Greek Yogurt Whipped Cream
1/2 cup Greek yogurt
2 tablespoons honey, plus more for drizzling
1/2 teaspoon vanilla extract
You can either stir them together or Whip the yogurt, honey and vanilla in a blender or with an electric mixer until it’s creamy, smooth and yummy.  Blend for about 2 min
Refridgerate until it's time to top your apple bake! 

Saturday, July 13, 2013

7 Day Shakeology Challenge



Anyone interested in doing a 7 day shakeology challenge with me? Ok so I drink Shakeology everyday but I KNOW how nervous I was to commit to it. I was kinda freaking out that you could only get it online without trying it first (what sort of scam is this?!) 
Thankfully, my friend Lindsay was drinking it and assured me it was legit... so trusted her...took the plunge and ordered it on home direct. I am soooo weird about getting things on autoship because I don't want to get charged a million dollars and sucked into something I can't cancel. Lucky for us, Beachbody has an amazing customer service staff and if you need to postpone or cancel your order, you just shoot 'em an email.

I am sooooo glad I got the full 30 day supply because to be honest with you...the first time I made it...I did not like it.
Maybe it's because I have no idea how to mix shakes...maybe it's because I had this clumpy yet watered down shake...it was kinda nasty haha But after reading some recipes and getting tips on how you should blend it, I figured out how to make it the way I LOVVE. Guys I am serious OBSESSED with this stuff- I would not lead my friend astray!
(Some tips I learned from that first week....always put your liquid in FIRST! I didn't know if you put the powder in first it creates this air pocket that is impossible to mix haha)

If you are not yet addicted to Shakeology...Try it our for a week and see/FEEL the benefits for yourself.
The purpose of this Challenge: Well it's designed for people who need a little help getting their fitness and nutrition journey going, but aren't ready to commit to a full 30, 60 or 90-day program yet (I know how overwhelming that can be!). This Shakeology Challenge will help you lose weight, incorporate exercise into your daily routine and get in the habit of eating healthy, balanced meals a day.

During the seven days, you will be asked to:
  • Replace one meal a day with Shakeology
  • Exercise at least 5 of the 7 days for at least 30 minutes (walking, jogging, Beachbody workout, gym, your choice! Just get moving!)
  • Eat healthy, nutrient dense meals 95% of the time. You can browse the challenge group for recipe ideas- I promise they are yummy. We will follow the Shakeology eating plan found here.
  • Drink at least 64 oz. of water per day
  • Weigh in only on days 1, 4 and 8 (for 7 full days of nutrition and exercise)
What do YOU get out of this? 
  • In 7 days you will FEEL the benefits of Shakeology, the energy it gives you, and honestly...eating clean just me in a better mood!
  • A closed Facebook group for Accountability, Support and new friends hehe
  • Workout routine ideas and encouragement
  • Clean eating guidelines, tons of healthy and delicious recipes
  • A healthy routine that sets the wheels in motion for a healthier lifestyle 
  • Weight loss is an added bonus, the real benefit is in the foundation you lay and the nutrients your body will be getting
The Challenge starts July 22nd!
You have two options for getting started:
#1 See Paypal form below to purchase your 7 Day Shakeology Kit or Send $40 to heifnerk@gmail.com as a personal gift via paypal. Put your flavor preference in the notes section.
#2 Get the most bang for your buck and order a month supply of Shakeology (If you opt for the month supply, make sure you select Home Direct to save yourself $10 with free shipping.) The FIRST 3 Home Direct orders will receive a FREE Shakeology Workout program from me. 

Ready to get started? Make sure you scroll down and fill out the 7 Day Shakeology application so I get to know your goals and I will add you to the group!
If I am not yet your coach, what are you waiting for? Go here to make it official 


If you select the month supply on Home Direct, here are the free workouts you will receive! 


The workouts:
The 30 is a classic workout. It's a balanced combination of cardiovascular intervals—to burn calories—and time-tested strength moves that will tone your muscles and build your metabolism.
The 50
Your body will continue to progress on its path toward total wellness with The 50. As your body becomes stronger and more efficient, The 50 will accelerate your progress—your strength, cardiovascular fitness, and flexibility—in an easy-to-follow format.

Once you complete this Shakeology Challenge,it will be easier to stick with your new fitness and nutrition routine!
Looking to take your nutrition to the next level? Check out the Ultimate Reset 21-day cleanse here!




Flavors

Monday, July 8, 2013

12 Tips to Setting Healthy Eating Habits

Eating better is hard...I think it's actually the hardest aspect of getting in shape.  And I'm not the only one who thinks so....many people get frustrated, fall short or give up. Here 12 tips to make healthy eating habits stick! 

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself -Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!


7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.


12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.



Now go out and make a difference in your life today!!  Did you enjoy this article?  Would you like to receive more support from me on a daily basis?!  Ask me about my next challenge group!  Together we can set goals and achieve them!!

Wednesday, July 3, 2013

How to Make Vanilla Shakeology

How to Make Vanilla Shakeology! It's HEREEEE! Vanilla has ARRIVED and we have been busy trying out new recipes. One of the things I love about the flavor is...you don't have to dress it up. I really like it mixed with just water or Vanilla Almond milk. Use this Vanilla Shakeology recipe calendar for ideas! 



HOW TO MAKE VANILLA SHAKEOLOGY

1 Serving Vanilla Shakeology
Add Ice to taste (I use a handful, Jay likes to fill the whole cup with ice) (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You’ve got the choices: Fresh or frozen fruit. Regular, skim, almond, or rice milk. And almond butter instead of peanut butter—use whichever you like better. Enjoy!

If you want to keep it simple, try:
4 oz water
4-6 oz Vanilla Almond Milk
Handful of Ice
1 Serving Shakeology

Blend until creamy!
Tastes like cake batter!