WHAT WOULD RACHEL EAT SNACK BOXES

“WHAT WOULD RACHEL EAT” SNACK BOX’S 

I believe being prepared is a huge part of weight loss. I put together a box of some healthier snacks to have on hand. These are typically some of the items I travel with as well. these are nice to have in our car, at your desk or at home to grab.
Items per box vary a bit.

*Almonds: calories=160, carbs=5g,sugar=1,protein=5
*Beef jerky: calories=80, protein=6, sugar=0
*Peanut butter: calories=250, carb=11, sugar=4, fiber=3
*Tuna: calories=80, carbs=0,sugars=0, protein=16 g
*Cheese wedge: calories=50, carbs=1, protein=2g
*Plant based Protein powder: calories=100, carbs=3, sugars=0, protein=20
*Unsweetened almond milk: calories=30, carbs=1, protein=1,sugar=0
*Mini KIND bar: calories=100, carbs=8, sugars=3, protein=3, fiber=3
*Vega one protein drink: calories=70, carbs=14, sugars=7, fiber=4, protein=20
*Sunflower seeds: ¼ cup: calories=190, carbs=5,fiber=3,sugar=1,protein=6
*Dove dark chocolates: per piece: carbs=5, sugars-4g
RECHARGE with some healthier snack options! Great to have in your car, at your desk, or just to have on hand for home.

If you want to be small-eat small

IF YOU WANT TO BE SMALL-EAT SMALL

Make sense? Paying attention to what, when and why your are eating are all key elements in weight loss. Saying this simple statement makes you think before you eat. Most of the time we eat more than need! One reason is its habitual.
Here a couple of tips:

  1. Portion out all snacks- if you eat straight out of big bags, you won’t be able to keep track of how many servings you are mindlessly eating. Buy individual bags or pack them into snack baggies. I even like to portion out cut up veggies, nuts, almond butter, peanut butter or hummus into little containers, popcorn, and even dark chocolate. This helps you become more aware of how much you should be eating visually.

2. Order small when eating out- most restaurant portions are 2-3x what we should be eating! That’s why most times we feel stuffed after leaving. Order small to start or eat half, you can have the other half packed up to go. Another option is to split a meal with someone.

Almond flour biscuits

Biscuits- made with almond flour

These are gluten free and an alternative to bread. I paired mine with buffalo chicken soup.

INGREDIENTS:
2 cups of almond flour
3 eggs
½ tsp baking soda
1 tsp apple cider vinegar
4 tablespoons of butter-softened
4 tablespoons of cream cheese-softened
½ cup shredded cheese-optional
1 tablespoon honey-optional

DIRECTIONS:

  1. Preheat oven to 400 degrees
    2. Combine dry ingredients. Mix cream cheese, butter, and apple cider vinegar. Stir wet ingredients into dry ingredients.
    3. Add shredded cheese and/or honey if you wish.
    4. Line a baking sheet with parchment paper. Place spoonfuls of dough on sheet.
    5. Bake for 12-14 minutes.
    6. Enjoy with butter or ricotta and drizzled honey.

Buffalo cauliflower dip

 BUFFALO CAULIFLOWER DIP

This is can be served hot or cold. I dipped some celery and peppers in it!

INGREDIENTS:
1 bag riced cauliflower or frozen florets
½ cup chicken broth
¼ cup cream cheese
¼-½ cup franks hot sauce -depending on how hot you like it
3 tablespoons nutritional yeast, or cheddar cheese
1 tsp garlic powder
1 tsp onion salt

DIRECTIONS:

  1. Preheat oven to 350 degrees. Cook your cauliflower by microwave or roasting it.
    2. Transfer cooked cauliflower to a food processor and add all other ingredients.
    3. Pour into an 8×8 sprayed baking dish. Bake for 15 minutes.

 

Raw cookie dough dip

  RAW COOKIE DOUGH DIP

This is easy and no bake, who doesn’t like eating cookie dough?

INGREDIENTS:
1 cup almond flour
½ cup peanut or almond butter
2 tablespoons of flax (soaked in 3 tablespoons of water )
3 tablespoons of coconut oil or butter
2 tsp vanilla
1 scoop protein powder of choice or honey or maple syrup
About ¼ cup mini chocolate chips
½ mashed ripe banana-optional
Chopped nuts- optional

DIRECTIONS:
1. Combine nut butter with softened coconut oil or butter( and if you are using maple syrup or honey). Add vanilla, flax mixture and banana if you wish.

2. Mix almond flour & protein powder.

3. Stir wet ingredients into dry. Add chocolate chips, and nuts ( optional)
You can also roll these into balls or eat a spoonful of it 🙂
Store in fridge.

 

NO BAKE PEANUT BUTTER, BANANA, AND CHOCOLATE BARS

              No bake peanut butter, banana, & chocolate bars

These are no bake and made with almond flour. I added banana and protein powder for my sweetener.

INGREDIENTS:
2 cups of almond flour
1-2 scoops of protein powder of choice
2 tsp cinnamon
1 tsp vanilla
3 tablespoons of butter or coconut oil
½ cup peanut butter or almond butter
1 mashed ripe banana
Almond milk to thin
¼ cup dark chocolate chips or chunks for top
Chopped pecans, almonds or walnuts-optional

DIRECTIONS:

1. Line an 8×8 dish with parchment paper.

2. In a large bowl, combine flour, protein powder, cinnamon and banana.
In a microwave safe dish or stovetop, warm the  peanut butter and butter or oil, and whisk in vanilla. Pour wet ingredients into dry and combine well. Add a little almond milk if it’s too thick.

3. Place in fridge or freezer for about a half hour.

4. Melt chocolate and pour over the top, sprinkle nuts on top if you wish.

 

 

 

NO COMFORT FOOD

NO COMFORT FOOD

I feel this is a very important blog post to publish, mostly in hopes to help others.There are many situations ( some much worse than mine) that lead to “ comfort food” cravings, ultimately emotional eating. This is very difficult to control, we all have experienced this.

After the initial news of a stress fracture, of course I was crushed! First denial, then angry and upset. Besides the fact that I am unable to run and have limited workouts, the thought of ice cream and desserts  enters my head. It’s comforting, I deserve it right? Of course not. Food has nothing to do with my situation except that it might make me feel good, temporarily. We don’t  “deserve” treats, and I refuse to give in to feeling sorry for myself and turning to food for comfort. I work hard on a daily basis toward my weight loss and overall health goals. I have turned to emotional eating for too many years of my life.

I have had to learn, and am still learning how to control my cravings or need for comfort food.
1) Having a mantra “I will not give in to emotional eating-I’m in control!”
Honestly, this helps keep me accountable every time I feel the urge.

2) Practice. It takes repetition and a little willpower. Temptation is even more difficult to resist when we are emotional ( stressed,angry, sad,etc. ) However it’s not worth it. The benefits always trumps ice cream

 

here’s how I felt after incorporating this new method of stretching

 

HOW I’VE INCORPORATED FLEXIBILITY TRAINING INTO MY CAREER  AS WELL AS MY OWN LIFE
HERE’S HOW I FELT AFTER INCORPORATING THIS NEW METHOD OF STRETCHING

I see many clients with different ranges of flexibility. I can’t emphasize enough how important it is for athletic performance, injury prevention, energy, and just everyday life.
Through Pilates I’ve seen great improvements in  flexibility, core strength, and posture in my clients. I myself stretch everyday, typically more than once or twice! I also perform  one on one stretching with my clients, and recently became certified in facilitated stretching. With some recent research I’ve been trying Active Isolated method ( AIS) developed by Aaron Mattes.

Why you should stretch:

1. Alleviates aches and pains- these pains are usually the cause of injuries such as low back, sciatic, IT band and knee issues. For example if you have tight hip flexors and/ or rotators, which is very common, you end up using back muscles, which are typically weak.
You can loosen up low back muscles and hip flexors and ease stress on your spine.

2. Look better- look taller with improved posture. Stretching loosens your upper back and chest muscles which could be a result of poor posture.

3. Improve athletic performance- if your muscles are already contracted by say 30%, they will only be 70% effective during exercise.
For example, you will be able to perform a better squat if your knees and hip flexors are more flexible.

4. Alleviates back pain- you can loosen up low back muscles and hip flexors and ease the stress on your spine.

5. Prevents soreness- increased blood flow after stretching delivers nutrients to the muscles  which helps prevent soreness and speed up recovery for damaged muscles and joints.

6. Increased energy- just a couple of minutes of stretching increases your blood flow.

Stretching using the Active Isolated stretching (AIS) method:

The AIS method helps increase your flexibility by incorporating different principles. I have been using this method mostly to prevent soreness and have a more effective workouts. I am also experimenting with my daughter who is a synchronized swimmer and flexibility plays such a huge role in the sport. So far I have had positive results with this form of stretching. My hamstrings and joints don’t feel as tight, and feel I have some increased flexibility.

1. With AIS, a stretch is held for only 2-3 seconds for many repetitions. Simply because when one muscle contracts, the opposite muscle relaxes for a more effective stretch.

2. It allows blood flow and increased oxygen into the muscles. Holding a stretch too long causes oxygen to be depleted from the muscles.

3. Using repetitions produces a great amount of lymph to move through the body which helps with healing and recovery.

4. you increase your range of motion with each repetition. This also reminds your muscles the next time you exercise for optimal performance.

 

 

CHICKEN CORDON BLEU SOUP

  CHICKEN CORDON BLEU SOUP

This is a spin off my chicken cordon bleu dish I made last month! It’s healthier version of course, made with mashed cauliflower!

INGREDIENTS:

1 head of cauliflower-roasted or cooked to your preference
2 cups of broccoli
4 chicken breasts-cooked and cut into chunks or shredded
4-5 cups of chicken broth-depending how thick you want it
¼ cup cream cheese
3 tablespoons of butter-optional
2-3 tablespoons of dijon mustard
3 ounces of ham-cut into pieces
1 tsp garlic
¼ cup parmesan cheese or cheese of choice-optional

DIRECTIONS:
1. I first roasted my cauliflower and cooked my chicken. Then mash or puree your cauliflower in a food processor. I added a little butter and chicken broth to easily puree.

2. In a large pot, sautee garlic. Add chicken broth, cooked chicken pieces, broccoli, and mashed cauliflower.

3. On medium to low heat, slowly stir in cream cheese and dijon. Add ham.
Continue stirring  on low heat until combined. Add cheese if you are using.

 

Sweet potato crust quiche with ground turkey

SWEET POTATO CRUST QUICHE WITH GROUND TURKEY

INGREDIENTS:

1 large sweet potato, thinly sliced
1 tsp garlic
1 pound ground turkey/chicken or beef
3 cups spinach
¼-½ cup of cheddar cheese- optional
½ cup sour cream
1 cup of chicken broth
1 cup sliced mushrooms
Spray for baking dish

DIRECTIONS:

1. Preheat oven to 350degrees.Sautee garlic in a sprayed skillet, add turkey or beef until no longer pink. Add mushrooms and spinach.
2. Combine chicken broth and sour cream in a bowl and add to skillet. Simmer for 5 minutes.
3. Spray a 9×13 baking dish and layer your sliced sweet potatoes on the bottom.
4. Pour turkey mixture over the potatoes.
5. Sprinkle the cheese over top.
6. Cover with tin foil and bake for about 25-30 minutes until potatoes are soft.