A milkshake for under 200 calories?

taste like a milkshake for under 200 calories.

*2 SCOOPS protein-

* 8 0z water

* Ice

* Cinnamon

* 1 tsp Cookie Butter… yummmm be careful with this one

And that’s it! Simple and so nutritious

Directions: IMPORTANT:

PUT IN WATER- FILL ICE TO WATER LINE. Must do this so the thickness of consistency is perfect. Throw in the rest of the ingredients and blend until smooth!! I topped mine with a little fat free whipped cream! Holla! party in my mouth!

 

Questions on any of those ingredients e mail me: ablifestyle3@gmail.com

 

 

PEANUT BUTTER FLAX MEAL BANANA BREAD!!! yUuUm

Flax meal in banana bread say whhhaaat? Yes. It has a nutty flavor and makes it that much more nutritious and gives great flavor. Plus the health benefits of flax meal are phenomenal.  It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega 3 fatty acids in flax leaves grains in the dust.

Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance — many dieters have found that flax seed has been a key to keeping them feeling satisfied.

I use Bob Mills Flaxseed meal.

Now to the health nanner bread.

PEANUT BUTTER BANANA FLAX MEAL BREAD!

Ingredients:
  • 3 ripened bananas
  • 1/3 CUP UNSWEETENED ALMOND MILK
  • 2 egg WHITES (I used organic, alternatively you could use flax eggs to make this vegan)
  • Herbalife FORMULA 1 VANILLA PROTEIN POWDER– 2 SCOOPS
  • 1/4 cup BOB Mills FLAXSEED MEAL
  • 2 tbsp chia seeds
  • 3/4  cup spelt flour (or whole wheat or white flour)
  • 1/2 cup oats ground
  • 1/2 cup oats (whole) (or you can keep the entire cup whole)
  • 3 tsp. baking soda
  • 1 tsp baking powder
  • 2 TBS WATER
  • 1/2 cup natural KREMA CREAMY peanut butter
  • 1/2 cup dark chocolate chips (OPTIONAL)
1. Preheat oven to 350 degrees. Grind oats, set aside. (I used my coffee grinder.)
2. Add FLAXMEAL, chia seeds, oats, banana, egg, , spelt flour, and almond milk to a large bowl. Mix well.
3. Add baking soda and baking powder. Combine. Now add the peanut butter. Fold in to batter. Then add the chocolate chips
5. Grease muffin pan.
6. Spoon batter into pan.
7. Bake in over for 20 minutes.
DEVOUR!!!!! SO DELICIOUS

 

Sweet Potato- maple quinuoaaa

This has got to be one of my favorite dishes of all time. It’s sweet, fluffy, and makes you go mmmmm with every bite. If you haven’t figured it out- I have a huge sweet tooth. I feel like I need something sweet after dinner every night to make me feel satisfied before bed. If I don’t, I don’t feel complete when getting in bed. Weird? Ya I know. To be exact I prefer something chocolate paired with peanut butter. duhhhhhh

Haha that’s pretty much my love in that picture. But my staple dessert lately has been oatmeal, 2 tsp chia seeds, with chocolate ( darker the better) and a serving of PB, OR 2 mixed in 😉 I recently tried Krema peanut butter and oh my it’s so good. It’s all natural and has a really good smooth texture that has no salt, sugar, or hydrogenated oil. It’s perfect!

Okay now I am getting off topic. Here is a great recipe that you could use as a dessert or even side dish.  Its vegan and gluten free, dairy free, Yeast free, Corn free! Saaay what! Yep!

First off how amazing is quinoa? 

Great info from 3 Fat Chicks on a diet

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissue.  Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein.

. Dieter’s Dream

Quinoa is a satisfying source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

Def is a staple in my house now. Plus I love the nutty texture!!!

Second up, I love sweet potatoes. They are soft in texture and are smooth on the digestive system.

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight.

4.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.

5. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.

Read more: http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html#ixzz1oOXqLpWP

So this DISH makes for a POWERHOUSE!

Ingredients

1 1/2 cups water

1 cup (dry) quinoa

2 medium sweet potatoes

2 shallots

1/4 cup pure maple syrup

4 tablespoons brown sugar (I OMITTED THIS, BUT YOU CAN ADD FOR MORE SWEETNESS)

2 tablespoons olive oil Salt, to taste

optional: SPRINKLE CINNAMON, OR ANY NUT OF CHOICE

DIRECTIONS:

  1. Bring water to a rolling boil; add quinoa, cover and reduce to low heat.
  2. Puncture sweet potatoes with a fork and microwave for 8 minutes.
  3. Thinly slice the shallots.
  4. In a small pan, warm the olive oil over medium heat. Add the shallots and cook until translucent, stirring often.
  5. Cube the sweet potatoes and stir into the quinoa along with the cooked shallots.
  6. Stir in maple syrup and brown sugar. Add salt to taste and garnish with cinnamon and nuts. Serve warm.

 

 

My <3 day consists of choc0 and Peanut Buttaaa!

yeSSSSSSSSSSS! It is Valentine’s day. What do you all think of this holiday. Well I know- it inspires me to make my 2 favorite things in the world. CHOCOLATE AND PEANUT BUTTER. I def can’t go a day without eating the other. But remember- everything is in moderation and I make sure to fit it in daily calorie allotment. I mean if I had to go a day without the 2-I would not be a HAPPY person. I make a point to always have a nutritious breakfas lunch, and dinner, so I can indulge  little and make my healthy desserts. Well today for VALENTINES DAY

I made my favorite cake- but healthy!!! Try it and let me know what you think 😉

This healthy cake recipe is as rich as any other chocolate peanut butter cake recipe, but it has yogurt and ground flaxseed meal in place of some of the butter and less sugar than most chocolate peanut butter cake recipes. To make this low fat cake recipe even more healthy, use an omega-3 enriched peanut butter, such as Smart Balance. But my all fav is Trader Joe’s

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Ingredients:

  • 1 cup all-purpose  flour
  • 3/4 cup  whole wheat flour
  • 1/2 cup sugar substitute (or less) or can substitute 1/4-1/2 honey
  • 3/4 cup unsweetened cocoa powder
  • 1-1/2 tsp. baking soda
  • 1 tsp. kosher salt
  • 1/4 cup ground flaxseed meal
  • 16 oz. plain yogurt
  • 2 large eggs, lightly beaten- or egg whites= 2 eggs
  • 1 tsp. vanilla
  • 2/3 cup creamy or crunchy peanut butter
  • 2/3 cup mini chocolate chips

Preparation:

    1. Preheat oven to 350 degrees F. Spray a 9 x 13 baking dish with cooking spray.
    1. In a medium bowl, mix flours, sugar, cocoa powder, baking soda and salt. In a large bowl, beat butter, flaxseed meal, yogurt, eggs and vanilla together with an electric mixer. On low speed, add dry ingredients, beating until incorporated. Pour into prepared pan.
    1. Bake 40-45 minutes until a knife inserted in the center comes out clean.
  1. Remove cake from oven and immediately spread peanut butter over top, allowing the heat of the cake to melt the peanut butter into a soft, spreadable frosting. Sprinkle chocolate chips over peanut butter. Using a knife, swirl chocolate chips and peanut butter together. Makes 18 servings of healthy chocolate peanut butter cake.

 

 

BUILD A HEALTHY MEAL TO BUILD A HEALTHY BODY

TIP AND ANOTHER DELICIOUS RECIPE!

Tip of the day:  focus on one thing that you know
trips you up. And make it a goal to work on that one thing for the next 7 days.
This tip works really well because it gets you in the habit of small wins. I don’t care
who you are or what stage you are at in your life right now. There is nobody who
can’t use a small win to rebuild motivation and momentum 😉
Recipe of the day: Peanut Noodles with Shredded Chicken & Vegetables– yum yum!!!
Peanut Noodles with Shredded Chicken &amp; Vegetables Recipe
6 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS

  • 1 pound boneless, skinless chicken breasts
  • 1/2 cup smooth natural peanut butter (Trader Joe’s my fav)!
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced fresh ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION

  1. Put a large pot of water on to boil for cooking pasta.
  2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
  3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
  4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
  • Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION

Per serving: 363 calories; 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.
Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

Spinach, chicken and Goat Cheese Pizza

If I am going to indulge in a favorite-PIZZA- then I’m going to make a healthy alternative with my favorite ingredients!! There’s always a healthy alternative to the these “comfort” foods we crave day in and day out! Sunday is a day to relax and enjoy the things best in life to mentally prepare for the long week ahead! Happy Sunday!

Spinach and Goat Cheese Pizza

2 gluten free pizza or sprouted  rice flat bread
1/2 cup pizza sauce
Sauteed mushrooms
Sauteed sweet onions
Shredded chicken (Either pre- made from store- or bake a lean breast and shred)
2 tablespoons dried oregano
1 cup baby spinach
1/4 cup goat cheese organic
2 tablespoons pine nuts (OPTIONAL)
all NATURAL BARBECUE SAUCE (TRADER JOE’S) optional
Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts, mushrooms, onions, and shredded chicken. To add a little sweetness and zazz- add drizzle of all natural Trader Joe’s BARBECUE SAUCE!  Bake an additional 12 to 15 minutes.
Remember….…Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. People who follow a healthy lifestyle doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident.
……There’s a reason that a healthy lifestyle sticks around for this small minority of people. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
………….Everyone Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the “healthy” people has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
NOTHING IS IMPOSSIBLE ~

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