Chia pudding

Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!

The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!

Ingredients

• 1½ c unsweetened almond milk (or fav milk alternative)

• 1 tbsp raw honey

• ⅓ cup chia seeds

• ½ tsp pure vanilla extract (optional)

Instructions

1. Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.

2. Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.

3. Divide evenly into 2 servings.

So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite! 

✨ Citrus Chia Pudding Parfait

✨ Raspberry Chia Pudding

✨ Coconut Mango Chia Pudding

✨ Chia Pudding with Tumeric, Almonds, and Goji Berries

Chickpea + Spinach Slow Cooker Stew

Whether you eat meat or not, this simple vegan stew recipe is a definite winner! It’s packed with colorful veggies in a savory coconut curry broth … and it only takes 15 minutes to prep!

I know some people who eat vegetarian or vegan once a week and there’s actually quite a lot of benefits to doing this (for you and for the earth)! Here are just a few:

🌱 Eating less meat and more plant-based foods (like veggies, beans, and nuts, can improve heart health and reduce the risk of heart disease)

🌱 Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes.

🌱 Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 348 miles in a car! CRAZY!

If you want to learn more about this movement, google “Meatless Monday.” Now… to the Chickpea + Spinach Slow Cooker Stew recipe! ha!

Ingredients

• 1 tsp olive oil 

• 1 medium onion, chopped

• 1 medium green bell pepper, chopped

• 1 medium red bell pepper, chopped

• 2 cloves garlic, coarsely chopped

• 2 cups low-sodium organic vegetable broth

• 1 (14.5 oz) can diced tomatoes, no salt added

• 2 (15 oz) cans chickpeas/garbanzo beans, drained + rinsed

• 1 tbsp curry powder

• 1 tbsp pure maple syrup

• 1 tbsp fresh ginger, finely chopped

• ½ tsp sea salt

• ½ tsp ground black pepper

• 1 dash ground cayenne pepper (optional)

• 1 medium head of cauliflower, cut into florets

• 1 (10 oz) bag of raw baby spinach

• 1 cup canned lite coconut milk

Instructions

1. Heat oil in a medium nonstick skillet over high heat.

2. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is translucent.

3. Add the garlic and cook, stirring frequently, for 1 minute.

4. Place onion mixture in a 3-quart slow cooker.

5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well and cover. Cook on high for 3 hours.

6. Add cauliflower; mix well and cover. Cook on high for 1 hour.

7. Add spinach and coconut milk; mix well and cover. Cook on high for 10 minutes or until spinach wilts. 

Yields 6 servings.

Ultimate Portion Fix Containers: 2 Green, 1½ Yellow, ½ Blue, ½ tsp

2B Mindset Plate It: A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.

Holy Guacamole this looks delicious!

Everything is better with guac, amiright??? This recipe is healthy, delicious, and the perfect dip to accompany tortilla chips, or chose a healthier option with carrot sticks, bell peppers, or any other veggie that allows you to “scoop”! People never think of it, but they always gravitate to the veggies as “dippers” when I have them out at parties. Try it :)

Ingredients

• 4 medium ripe avocados

• 1 medium tomato (seeds removed, finely chopped)

• ½ red onion

• 2 medium jalapenos, seeds and veins removed, finely chopped

• ¼ cup chopped cilantro

• 2 tbsp fresh lime juice

• ½ tsp ground cumin

• Sea salt + ground white pepper (to taste)

• Hot pepper sauce (like Tabasco, to taste)

Instructions
1) Combine avocados, tomato, onion, jalapenos, cilantro, lime juice, and cumin in a large bowl. Mix well.
2) Season with salt, pepper, and hot sauce. Serve and enjoy!

Sweet Potato Pancakes / Waffles

Sweet potatoes are an amazing Superfood and I feel so guilty that I hated them my whole childhood, especially growing up in the south where they're a staple! Sorry Mom! Thanksgiving sure would have been easier if I cared what I ate back then. I don’t think I eve gave them a fair try!

I highly recommend to get your kids involved because this is easy and quick! And who doesn’t love delegating cooking AND dishes?!?! Ummm, yes, please! These make the perfect pre-workout / post-workout meal, especially if you’re following Timed Nutrition!

Ingredients:
1 cooked sweet potato, peeled and steamed (1 yellow container)
2 eggs
Leafy greens (Kale, Arugula or Spinach would all be tasty!) 1 green container
Vanilla, optional (I did not use)
Salt, optional (I did not use)
1 tsp Olive Oil

Directions:
1) Peel and steam potatoes. Make sure to poke holes in potatoes so they don’t explode in the microwave.
2) Measure out 1 green of leafy vegetable you chose and set aside.
3) Crack 2 eggs, or pour 8 egg whites, into serving bowl and add steamed potato and mash / mix together.
4) Fold in leafy greens.
5) Pour mixture into heated and oiled pan.
6) Cook 3-4 minutes and serve as is, with Himalayan Sea Salt or Creamy Roasted Peanut Butter on top. Make sure to track it!!

1 serving

Portion Fix Containers: 1Y, 1B, 1R, 1 Tsp
2B Mindset “Plate-It”: great breakfast, could top with clean nut butter if you like

Move over Banana Bread... Pumpkin Bread is here for fall!!!

If you’re getting tired of baking banana bread - is that still a pandemic phenomenon?! - you have to try this Pumpkin Bread recipe! As we get closer to the end of summer, I just want all the pumpkin spice things… and this will have to do until my shipment of Pumpkin Spice superfoods arrive! Try it out and let me know how you like it!

Ingredients
* 1 cup almond flour
* ¼ cup coconut flour
* 1 tbsp pumpkin pie spice (you can buy this or make it on your own to save money)
* ½ tsp sea salt 
* ½ tsp baking powder
* ½ tsp ground cinnamon
* 4 large eggs, lightly beaten
* ⅓ cup coconut oil, melted
* 2 tbsp pure maple syrup
* ¾ cup pumpkin puree (not canned pumpkin pie filling!)
* Nonstick cooking spray

Instruction:
1) Preheat the oven to 350° F.
2) Combine almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well and set aside
3) Combine the eggs and oil in a large bowl; mix well. Add the maple syrup and pumpkin; mix well.
4) Add the flour mixture to the egg mixture; mix until just blended.
5) Place batter in a small loaf pan that has been lightly coated with spray..
6) Bake for 35 to 45 minutes, or until a toothpick inserted in the middle comes out clean.

Tofu Tacos - you might be surprised!

Tofu tacos, I know you think I’ve lost my mind?! But, stick with me here because they’re pretty delicious! Tofu is super versatile and can stand in for meat in pretty much any dish. In these tacos, the tofu soaks up all the amazing spices and, once it’s cooked, you can’t even tell it’s not meat! If you don’t believe me, try it and decide for yourself!

Ingredients
* 2 tbsp nonfat plain yogurt
* 3 tbsp fresh lime juice, divided use 2 tbsp cilantro, finely chopped, divided use
* 1 medium tomato, chopped
* 1 medium onion, chopped, divided use
* 1 medium jalapeño, seeds removed, chopped (opt)
* 2 tbsp olive oil
* 1 cup assorted vegetables (like sliced mushrooms, spinach, carrot slaw)
* 1 (14-oz) package firm tofu, crumbled
* 3 cloves garlic, crushed
* 1 tsp chili powder (or chipotle seasoning, habanero seasoning, or cumin)
* 4 (6-inch) whole-wheat tortillas, warm
* 1 cup shredded romaine lettuce

Instructions
1) Combine yogurt, 2 tbsp lime juice, and 1 tbsp cilantro in a small bowl and mix well. Set aside.
2) Combine tomato, ¼ onion, jalapeno (if desired), and remaining 1 tbsp cilantro in a small bowl and mix well. Set aside.
3) Heat oil in a large nonstick skillet over medium-high heat. Add the remaining ¾ onion; cook, stirring frequently, until translucent (about 3-4 minutes).
4) Add vegetables and cook, stirring frequently, until crisp (about 4-5 minutes).
5) Add tofu, garlic, and chili powder. Cook, stirring frequently, until tofu is lightly browned and veggies are tender crisp (about 3-4 minutes).
6) Add remaining 1 tbsp lime juice and reduce heat to medium low - bring to a gentle boil. Remove from heat.
7) Top tortillas evenly with lettuce and tofu mixture. Drizzle with yogurt sauce and serve with tomato salsa.
Yields: 4 servings

Portion Fix Containers: 1 green, ½ red, 1 yellow, 1½ tsp
2B Mindset Plate It: Add a side salad or more veggies to make a great lunch!

Meat substitutes like tofu - yay or nay? Got a recipe you love? Share below!

Chicken Skewers on the barbie!

✨Balsamic Chicken + Zucchini Skewers✨

BBQs = summer, am I right?! Skewers are a delicious and an easy weekday meal that you can throw on the grill!

Ingredients
* ¼ cup balsamic vinegar
* 2 tbsp olive oil
* 2 tsp minced garlic
* 2 tsp honey
* 1 tsp dijon mustard
* 1 tsp oregano
* ¼ tsp garlic powder
* ¼ tsp onion powder
* ¼ tsp salt
* 1 pound chicken breast, cut into chunks
* ½ red onion, cut into chunks
* 2 medium sized zucchini, cut into chunks
* ⅓ cup feta cheese
* Wooden skewers, soaked in water

Instructions
1) Combine balsamic vinegar, olive oil, minced garlic, honey, dijon mustard, oregano, garlic powder, onion powder, and salt in a bowl and mix well.
2) Preheat your grill. Assemble 6 skewers, alternating chicken and veggies.chopped veggies; let sit for at least 30 minutes.
3) Preheat your grill. Assemble 6 skewers, alternating chicken and veggies.
4) Cook for 5-6 minutes on each side.
5) Sprinkle with feta cheese.

Portion Fix Containers: 2 skewers = 1 Green, 1 Red, ⅓ Blue, 2 tsp
2B Mindset Plate It: Serve with salad or more veggies for a great dinner option.

What is your favorite food to grill? If you have a great bbq recipe, please share!

BBQ Chicken Salad

Anyone else love a good salad for lunch?! 🥗 This one is pretty simple to throw together and you can substitute any of the veggies for whatever you have at home! BBQ Chicken Salad with Roasted Chickpeas

Ingredients
* 1 tbsp vinaigrette dressing
* 1 tbsp water
* 2 cups chopped lettuce
* ¾ cup chopped chicken breast (grilled or baked) ½ cup hearts of palm, chopped
* ½ cup sliced cucumber
* ½ cup cherry tomatoes, cut in half
* ½ cup BBQ roasted chickpeas (see the note at the bottom for how to prep these)

Instructions
1) Combine dressing and water in a slow bowl; whisk to blend. Set aside.
2) Combine lettuce, chicken, hearts of palm, cucumber, and tomatoes in a large serving bowl; toss gently to blend.
3) Drizzle with dressing and toss gently to blend. Top with chickpeas and serve!

BBQ chickpeas:
Preheat oven to 425º F. Drain and rinse 1 (15-oz.) can of chickpeas. Combine chickpeas with 2 tbsp BBQ sauce. Spread on a parchment paper-lined baking sheet. Bake for 30 to 40 minutes, stirring every 10 minutes, or until brown and crunchy!

Makes 1 serving.

Portion Fix Containers: 2.5 green, 1 red, ½ yellow, 1 orange
2B Mindset Plate-It: A great lunch option!

What is your favorite salad recipe?

Snack time help

Do you ever fall into a rut with your eating? End up eating the same thing day after day after day after day… this doesn't actually bother me 😂, but for some, it's torture! There’s nothing wrong with eating the same snack if you're like me, but if you’re craving something different, here are some ideas for you to prep on the weekend for a busy week ahead.

✨ Apple nachos -->
Apples, almonds, cashews, cranberries, and shredded coconut - takes the classic "apple + PB" combo to the next level with tart cranberries contrasting sweet apple slices and the shredded coconut is a game changer! Just measure out your portions in a ziploc bag! I also do apple slices, pumpkin seeds, drizzle PB and use 1 TBSP dark chocolate chips b/c I'm allergic to coconut ;)

✨ Cucumber, jicama, pineapple, watermelon, mango, lime juice, and chili powder —>
Whoa. This is snack time, elevated. To make 5 days worth, combine:
2 C chopped cucumber,
1 C chopped jicama,
1 C chopped pineapple,
1 C chopped watermelon,
1 C chopped mango,
juice from 2 limes, and
chili powder to taste.
You can eat that alone, or serve it with 2 Tbsp. unsweetened shredded coconut and ¾ cup cottage cheese.

✨ Edamame, cherry tomatoes, and parmesan cheese —>
This snack combination is seriously delicious! Just measure out and pack the ingredients in a plastic bag or container and keep it in the fridge until you’re ready to eat!

I want to hear from you:
Do you get creative with your meal plan? My challenge to you is to find a recipe you wouldn’t normally make and add it to your meal plan for next week! Share the recipe below!

I love Egg Muffins

Whether you’re constantly running out the door with all the things going or juggling a million things at home… having things prepared to grab and go is essential! That’s why I love Egg Muffins - these portion-controlled, savory little cups are 1/2 muffin, 1/2 frittata, and completely delicious! Plus, you can modify them and make so many varieties; you’ll never get bored and sure to please the whole family!

So, let’s start with the basics —>

Ingredients

• Nonstick cooking spray

• Sea salt + ground black pepper, to taste

• 12 large eggs

Instructions

1. Preheat the oven to 375°F.

2. Lightly coat a 12-cup muffin tin with spray and set aside.

3. Place eggs in a large bowl with salt and pepper, to taste, and whisk to blend. 

4. Evenly pour egg mixture into muffin tin.

5. Bake for 15-18 minutes, or until a toothpick inserted into the center of the cups comes out clean.

Now, once you’ve mastered this, you can get creative! Find some super fun combos here!

Chicken Noodle Soup

October hits and I am totally into fall vibes - anyone else?! For me, soup is one of the best meals for when the weather cools down and the leaves start to turn yellow, red and orange.

Whether you’re dealing with some back-to-school sickness (which we know is a whole other ball game this year!) or just craving some comfort food… chicken noodle soup hits the spot! And it always makes me feel like a kid and think of childhood memories - anyone else?

One of the best things about this recipe is that it doesn’t take all day. 15 minutes to prep and it’s ready in under an hour… I’m here for that! If you want to simplify things even more, use a rotisserie chicken or leftover chicken breast. Make sure to pick a good quality chicken broth - or use homemade; it makes such a difference in the flavor. Here’s a recipe for homemade broth; it’s not as hard as it sounds. Let me know how you like it!

Ingredients

• 3 oz. dry whole wheat bow-tie, penne, or rotini pasta

• 1 tbsp olive oil

• 1 medium onion, chopped

• 2 medium carrots, sliced

• 2 medium celery stalks, sliced

• 6 cups low-sodium organic chicken broth

• 1½ lbs cooked, shredded chicken breast (~ 4½ cups)

• ¾ tsp sea salt

• ¼ tsp ground white pepper  

Instructions

1. Cook pasta according to package directions. Drain and set aside. 

2. Heat oil in a large saucepan over medium-high heat.

3. Add onion, carrots, and celery. Cook, stirring frequently, for 4-5 minutes or until onion is translucent.

4. Add broth and bring to a boil. Reduce heat to medium and gently boil for 5 minutes.

5. Add chicken, salt, and pepper and gently boil for 10 minutes.

6. Evenly divide pasta between 6 serving bowls. Top evenly with soup and serve immediately.

Tip: If you are making soup for meal prep, store the pasta and broth separately. Combine when you are ready to eat.

Yields 6 servings
Ultimate Portion Fix Containers: ½ Green, 1 Red, 1 Yellow
2B Mindset Plate It: Add extra veggies or a side salad for a great lunch!

Salmon + Grilling = Best summer niiiiiiights!

✨Honey Mustard Salmon with Roasted Veggies✨

This is a salmon lovin’ recipe 😂 Anyone else obsessed with Salmon? I’m fine if it’s just me, leaves me with more food to eat and leftovers for tomorrow! ha!

Ingredients Parchment paper Olive oil Cooking spray
* 2 lbs mini bell peppers, assorted colors
* 1 lb medium asparagus spears, ends trimmed (approximately 30 spears)
* 1 tsp seasoning blend of your choice
* 1 tsp fresh lemon juice
* 2 (6 oz each) raw salmon fillets
* 1 tsp garlic powder
* 2 tsp Dijon mustard
* 2 tsp raw honey

Instructions
1) Preheat the oven to 400° F. Place parchment paper on one large baking sheet and one small baking sheet. Lightly coat with spray. Set aside.
2) Spread bell peppers and asparagus spears evenly on the large baking sheet. Season with seasoning blend and drizzle asparagus with lemon juice.
3) Lightly coat veggies with spray. Bake veggies for 10 minutes. While veggies are baking, top the small baking sheet with salmon and sprinkle with garlic powder.
4) Spread mustard evenly over salmon and drizzle with honey. Place salmon in the oven.
5) Bake veggies for an additional 10 to 20 minutes, or until tender-crisp.
6) Bake salmon for 15 to 20 minutes, or until salmon flakes easily when tested with a fork. Serve salmon with veggies.

Portion Fix Containers: 2 Green, 1½ Red
2B Mindset Plate It: A great dinner option

What is your favorite veggie to roast for a tasty summer evening dinner?

7 ingredients to Yumminess!

This is one of the easiest, tastiest muffins and it’s so dense, you will be full! I love this as a side to breakfast with Ultimate Portion Fix or 2B Mindset!! it’s also a great snack during the day!

Ingredients:
2 ripe bananas, the riper, the sweeter
2 extra-large eggs (large will do, but I like the extra protein)
2 c old-fashioned oats
1 c plain greek yogurt (look at protein and sugar on the side, you want high protein, low sugar)
½ c maple syrup or honey (if you use vanilla yogurt, or extra ripe bananas then cut this to ⅓ c)
1 ½ tsp baking powder
¼ c chai seeds (you do not need to soak these, just dump them in)
** top with nuts, seeds, oats, chocolate chips, or nothing, they’re pretty as is. I chose chocolate chips as my topping, but once I made these, the batter was plenty sweet so I never added them. If you know me, you’re probably questioning my mental health or thinking someone took over my blog. It’s true, I passed on chocolate. Don’t expect me to do it again :)
** I wish I added Vanilla Whey Shakeology, I will in the next batch. It’ll help sweeten it if you’re cutting the sugar (which I always encourage)

Directions:
1) In no particular order, dump everything in the blender! Don’t you love that, easy as can be! Get your kids involved, this is that simple.

The order doesn’t matter, i did bananas, eggs, oats, yogurt, seeds

How beautiful if this? I hate waiting for chai seeds to soak. Glad that’s not involved!

2) Blend 2 minutes or until it looks very well mixed. If you have some on the edges that didn’t get mixed in, you can stir it and blend again, or grab a spoon and eat it. I opted for the second options. YUM!

3) Pour in 12 lined muffin cups, or straight into silicone muffin holders. Anyone ever used these? Thoughts? I’m nervous to try, I don’t have a lot of faith in the sides not to go limp and spill batter.

I could have easily eaten this whole thing and never cooked them. No one would know expect you and I!

But, I poured 12 muffins and opted to pass on chocolate chips since it was plenty sweet. This is why it’s important to taste your batter :)

If your blender looks like this, you know it was DAMN DELICIOUS!!!

My kitchen smells good and before I had a chance to portion out breakfast for tomorrow and freeze the rest, my kids ate 4. Gone in 5 minutes flat. Glad this was simple since I’ll likely be making more in 2 days!

4) Cook at 175 celsius for 20 minutes. Stay near by so you can keep an eye on them and enjoy all the smells!
**Bananas can be replaced with sweet potatoes or pumpkin. Both would be delicious year-around, but especially in the fall.

How to make Spring Rolls

I love spring rolls and I make them every week, if not twice! They are a super fast lunch and then I can use the leftover protein, typically sashimi, for dinner as a poki bowl, hand rolls, or make sushi with it. I love simple recipes that taste delicious and this fits the bill, plus it’s super healthy! Watch and learn and use whatever vegetables you have on hand + your favorite protein. These rice papers can be purchased at any asian market or some large grocery stores carry them too.

What did you put in yours?

Iced Coffee anyone?

✨Iced Coffee✨

On hot summer mornings, sometimes you just want a refreshing iced coffee, amiright? That is hard to find without it being sugar laden Starbucks treat, but try this one on for size. I’ve shared other latte recipes for cooler mornings + hot summer afternoons here!

Ingredients
* ½ - 1 cup of ice
* ½ cup coffee, cold
* ½ cup unsweetened almond milk
* 1 tsp pure vanilla extract

Instructions
1) In a tall glass, add ice, coffee, milk, and vanilla extract.
2) Stir with a long spoon, adjust to taste, and enjoy immediately!
** Note: —> Never throw away “old” coffee that you forgot to drink! Refrigerate for up to 2 days and when you’re ready, combine the ingredients and make a healthy iced coffee!

Portion Fix Containers: 1 tsp
2B Mindset: Enjoy in moderation. Be sure to track.

What is your favorite coffeehouse beverage? Have you tried recreating it at home for a healthier spin?

Watermelon Pizza!

This has got to be the most perfect summer dessert - a Watermelon Pizza! Hello; yes please!!!

Greek yogurt is the sauce, which adds protein and creates a tart + creamy contrast to the fruit. Top it with whatever fruit you have on hand - think blueberries, blackberries, strawberries, kiwi… get creative!

Let me know if you try this recipe!

Ingredients
* 1½ inch thick-sliced fresh watermelon, cut into 4 wedges (quarters)
* 4 tbsp plain Greek yogurt
* 4 medium strawberries, sliced
* 2 Tbsp. fresh blueberries
* ¼ cup fresh blackberries
* 1 kiwifruit, cut into 4 slices
* 4 fresh mint leaves

Instructions:
1) Spread each watermelon wedge with 1 Tbsp. yogurt. Top evenly with strawberries, blueberries, blackberries, and a kiwi slice.
2) Garnish with mint leaves; serve immediately.

Healthy tacos that taste delicious!!

✨Smoky Spiced Roasted Cauliflower + Tofu Lettuce Wrapped Tacos✨

I know it’s early but I’m already thinking about tacos #TacoTuesday And these lettuce wrapped tacos? They’re taking Taco Tuesday to a whole other level 🙌

Ingredients
Parchment paper
* 2 tbsp garlic powder
* 2 tbsp onion powder
* 2 tbsp coconut sugar
* 1 tsp ground black pepper
* 3 cups cauliflower florets (if frozen, thawed)
* 2 tsp. Olive oil
* 1 (14 oz) extra-firm organic tofu, drained, patted dry, cut into 16 cubes
* 2 tbsp finely chopped parsley (for garnish, optional)
* 2 romaine lettuce leaves

Instructions
1) Preheat the oven to 400° F. Line a large baking sheet with parchment paper. Set aside.
2) Combine garlic powder, onion powder, sugar, paprika, salt, and pepper in a small mixing bowl; whisk to blend. Set aside.
3) Combine cauliflower and oil in a large mixing bowl; toss gently to blend. Add spice mixture and tofu; toss gently to blend. Spread cauliflower mixture evenly on prepared pan.
4) Bake for 18 to 20 minutes, rotating pan after 10 minutes, until tender- crisp. Divide cauliflower mixture evenly between two lettuce leaves. Evenly sprinkle with parsley (if desired). Eat like a taco.

Portion Fix Containers: 2 Green, 1 Red, 1 tsp.
2B Mindset Plate It: A great dinner option!

What’s your favorite healthy Taco Tuesday recipe? Share below!

Meal Prep Tips!!

Meal prepping is all about creating a method to the madness that is life and making things a little bit simpler for yourself. If your days are busy or you’re always on the go, having go-to snacks that you can take to work, the beach, on a road trip… well, it’s pretty much crucial!

Here are some high-protein snacks that you can prep ahead for the week!

✨ Hard-boiled eggs - here’s a ink that shows you how to make ‘em

✨ Canned fish - yeah, you probably love it or hate it. But if you’re in the former category, grab the portable, resealable pouches so there’s basically no prep involved - just grab and go! And most have seasoning and are still “clean” so it doesn’t have to be bland like we had as kids :)

✨ Nuts and seeds - make your own trail mix, making sure to pay attention to your meal plan! It’s easy to go overboard with portion control when it comes to nuts.

✨ Hummus - try making your own and snacking with carrots or other sliced veggies:

Beachbody also shares fully-created meal plans, and they’re even tailored to calorie levels if you’re following UPF - amazing right?! My husband loves these great lunch ideas so he can save money 2-3 times a week instead of eating out. I know, who is this guy???

Don’t forget about breakfast, which “breaks the fast” and energizes and fuels us for our day. Eating within 2 hours of waking up can help minimize temptations and you’re less likely to overeat later in the day. Try these 15 healthy breakfast ideas!

What snacks do you always prep to have on hand for when life gets a little crazy?

Juicing for beginners!

Juicing for beginners…

You may already know about juicing, but it’s new to me. I’ve done the 3-Day Refresh probably 20 times and never tried the 3 juicing recipes in the back of the booklet, until now :) Here are my takeaways…
1) yes juicing helps you lose weight because it’s so low in calories, but there’s no protein, it’s high in sugar (from all the fruit and without that no one would drink it) and the fiber is extracted and thrown away.
2) It’s very trendy right now, but is it a sustainable way of living? How do you socialize and travel and sustain this way of eating?
3) How do you have energy for workouts? This seems the approach to skinny and quick fix, not being strong and having a healthy heart from getting cardiovascular workouts in.

I’d love to hear your opinions because the only people I know that do it are not enjoying it, but feeling it’s merely the “only way” to lose weight and torturing themselves through the process. That. Is. Not. Living! And they are GRUMPY! Just sayin!

I’m sharing the recipes, photos and macros below so you can have a go at them and see what you think. During the refresh, this is brilliant, but for day-to-day living, please eat the fiber, carbs, protein and get your workout in. You want to be healthy from head-to-toe, including your heart.

Zing Juice

My husband loved this one and my oldest did too. They both added 2 slices ginger to theirs and said they’d do it again. I had no ginger, no the biggest fan, and it was, just ok. It is double the calories of Kalange juice, but it’s also lots more juice, but also 2.5 x the carbs. People forget fruit = carbohydrates and for less carbs I could have 2 pieces of Thins Wholemeal bread.

Macros: 65 calories, 1 g protein, 20 g carbs, 13.5 g sugar, .5 g fiber, .5 g fat

Kalange Juice

I thought this was tasty, but it’s such little juice. My husband had trouble stomaching it and I gave him extra orange since he’s not on the cleanse. I thought 1 slice of ginger was plenty. It’s lower calories than the other two because it’s very little juice. Maybe I’m supposed to add water to this? Again, I’m a newbie!

Macros: 31 calories, 1.5 g protein, 8 g carbs, 4 g sugar, 0 g fiber, 2.5 g fat

Beet The Clock Juice

This one I was most excited about … but probably my least favorite. Not sure what happened, but lackluster. Made the most juice of any of them though. So wanted to love it!

Macros: 60 calories, 1.5 g protein, 18 g carbs, 13.5 g sugar, .5 g fiber, 0 g fat

"Recipes of the Week" from Peak Physio!

I’ve recently been introduced to Peak Physio, Sports and Spine Centre, and only have amazing things to say about everyone there! Amy Goldstrom is one of their physiotherapists and she just got certified as a Function Medicinal Practitioner; yay Amy!! She created these clean, fun and delicious recipes that I’m passing along to you! If you wind up making them, tag @PeakSportsAndSpineCentre in your post and make her smile. I think I’ most excited to try the chai pudding and protein pancakes. What about you? Click on the image for the ingredients and instructions.