Magic cookie bars~healthier version

Ingredients

Crust:

• 1 ½ cups of almond flour
• ¼ cup of crushed cinnamon “somersaults”-optional
• 4 tablespoons of butter or coconut oil
• 1 tsp of vanilla
• Water to moisten 

Second layer:

• ½ cup of unsweetened coconut
• Dark chocolate chips or chunks-melted with a tsp of coconut oil

Top layer~homemade condensed milk

• ½ cup of full fat coconut milk
• ¼ cup of almond milk
• 3 tablespoons of butter 
• 1-2 tablespoons of coconut palm sugar, honey or maple syrup

Preparation

1. Preheat your oven to 350 degrees. Combine the ingredients for the crust and press into a lined 8 x8 baking dish. You will have to moisten your hands a bit.
2. Bake the crust for 10 minutes. Let cool. 
3. In the meantime make your condensed milk.  Is a saucepan over medium heat, combine coconut milk, butter, and sugar. Bring to a boil then reduce to simmer for about 20-25 minutes, stirring occasionally. 
4. Microwave your chocolate with a tsp of coconut oil in the microwave for 2 minutes. Pour over the cooled crust. 
5. Sprinkle the shredded coconut over the chocolate.  Finally pour the condensed milk over the entire dish and bake for 12-15 minutes. 

Spinach artichoke & sausage Stuffed portabellas

Ingredients

• 4 chicken sausage-cut up into small pieces
• 3-4 portabellas or small white mushrooms
• 3 ounces of cream cheese
• 1-2 tsp of garlic
• 1  bag of fresh spinach- I actually added more spinach. It depends how much you want. You can substitute frozen or canned
•  ½ cup of cut up artichokes or artichoke pesto- I used a jar from Trader Joe’s
• ½ cup of cheddar cheese, feta, or parmesan – optional 

Preparation

1. Preheat your oven to 350 degrees.  Scoop out the stems and inside of the mushrooms. Place them   on a lined baking sheet and cook for about 5-8 minutes to soften them. 
2. In a sprayed large skillet, cook your sausage pieces and garlic on medium heat. Add in the spinach, cream cheese, and artichokes until combined.  
3. Stuff each mushroom until filled, sprinkle with cheese if you want. Cook for about 8 more minutes. 

*Note~ you will have leftover stuffing. It’s good to eat on its own or freeze for another time.

Hot dog roll ups~ pigs in a blanket

Ingredients

• 4 organic hot dogs-cut into ⅓’s
• 1 ½ cups of almond flour
• 2 eggs
• ¼ cup of cream cheese or ricotta
• 3 tablespoons of butter
• 1 tsp of garlic powder
• 1 tsp of baking powder
• 1 tsp of apple cider vinegar
• ½ cup of cheddar cheese or parmesan- optional
• Everything bagel seasoning-optional

Preparation

1. Preheat the oven to 350 degrees. To make the dough, combine cream cheese, butter, and eggs. 

2. Add the almond flour, baking soda, apple cider vinegar,  garlic powder, and cheese if you wish. 

3. Let the dough sit or refrigerate for 10 minutes.

4. Roll the dough around each piece of hot dog and place on a lined baking sheet. You may have to wet your hands as the dough will be sticky.  Sprinkle with everything bagel seasoning.  Bake for about 12-15 minutes.

Pizza patties- low carb

Ingredients

• 1 cup of chopped pepperoni
• 1 bag riced cauliflower
• 3 ounces of cream cheese or half ricotta cheese
• 1 cup of mozzarella
• ¾ cup of sauce
• ⅓ cup of almond flour
• ½ tsp baking powder
• 2 eggs or flax eggs
• 1 tsp garlic
• 1 tablespoon of italian seasoning
•  parmesan-optional

Preparation

1. Preheat the oven to 350 degrees. Microwave your cauliflower rice for about 3 minutes and squeeze excess water out. 
2. Combine the cream cheese, pepperoni, cheese, sauce and eggs. Stir in the cauliflower.
3. Add the flour, baking powder, and seasonings.
4. Chill for 10 minutes.Form into balls or patties on a lined baking sheet. Bake for about 15 minutes. You can top or dip in marinara.

  HOW I AM MODIFYING  MY PLAN FOR RIGHT NOW!

 Over the last month we all have made a lot of adjustments and we are still adjusting every day! I know for  myself I  have developed new habits including work, nutrition, sleep and exercise as well as new routines for my family. Things are different for the time being but this is when we need to dig deep and stay positive! Personally, like  most of you, I have struggled greatly at first. With so many changes, physically, emotionally, mentally, and financially it’s hard to focus on eating right and exercising.

As we move forward I have had to modify my plan & routine for the time being.

How this is affecting me and tips for positive changes:

1. Make a new plan~starting now! Let’s start with my eating plan~I’ll admit I am a little bit of a stress eater, or more out of boredom. I was definitely eating more at the start of the quarantine, more snacking  plus my daughter and I were baking. I knew I had to make changes. So, I have reverted back to my “normal” schedule. It’s harder to resist extra calories when you are at home and less busy. 

  ~no snacking in between meals, schedule what time you will eat

 ~PORTION  out snacks for you & and your kids. This is something I always do, it helps control the     amount you are eating instead of picking or eating out of a bag. 

  ~plan what you are going to eat for meals or prep ahead ( you most likely have more time to do so)

 ~ try new healthy recipes, cooking or baking, maybe something you have always wanted to in the past

 ~ get you kids or family involved 

2. EXERCISE- I have stressed how important it is to exercise. Like most of you, I am less active. More sitting around and not seeing as many clients. I started teaching classes and personal training via ZOOM, I also have been posting exercise videos on my YOU TUBE  channel. Check it out and you may be able to access it on your tv app.  Exercise is the # 1 depressant, it is so important to boost your mood. 

~schedule a SPECIFIC  time to workout. There are many options online , get outside and go for a walk, a  run, or bike ride. Vitamin D also helps improve mood and energy!

~Remember this is not long term either. We will all go back to a more normal routine. You don’t want to lose strength, endurance and flexibility. Every day and every workout counts!

3. STAY CONNECTED~try to connect to people the best you can. We try to have scheduled ZOOM meetings or face time with friends and family. Social distancing outside is helpful as well.

4. LIMIT SUGAR & BOOST YOUR IMMUNE SYSTEM! This is huge when it comes to taking care of yourself and staying healthy. Sugar suppresses your immune system. 

~THE CONSUMPTION OF SUGAR SUPPRESSES YOUR IMMUNE SYSTEM AS SOON AS 30 MINUTES AFTER BEING CONSUMED, AND IT CAN LAST UP TO 5 HOURS AFTERWARDS!!

Pay attention to labels and how much sugar you are actually eating. 

** the better we nourish our bodies, the better prepared it is to protect itself against illness. 

Foods that help boost the immune system: vitamin C, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, green tea, kiwi, poultry, sunflower seeds, and healthy fats. They decrease inflammation. 

5. STAY HYDRATED, MEDITATE, SLEEP, & JOURNAL. All these contribute to improving your overall health. 

           ~ dehydration causes headaches, hinders focus, mood, digestion and you are more susceptible to    illness 

        ~journaling also helps with your mental and emotional stability. 

Tuna zoodle casserole

Ingredients

• 2 large zucchini
• 1 can of tuna 
• 1 can of rotel or diced tomatoes
• 3 ounces of cream cheese
• ¼ cup of sliced mushrooms
• Chopped olives-optional
• Nutritional yeast , feta, or shredded cheese-optional 
• I have also made this with a veggie medley- carrots, peas, and corn. You can add spinach or any additional veggies as well. 

Preparation

1. Peel and spiralize your zucchini-let it sit in a strainer with a little salt to absorb some moisture.
2. In a large sprayed skillet cook your mushrooms, add zucchini, and cream cheese and rotel. Cook until zucchini is soft.
3. Add in the tuna and combine.
4. optional – transfer into a baking dish and top with cheese. Bake for about 10 minutes at 350 degrees. 

Chocolate peanut butter smoothie

Ingredients

• 1 ½ cups of unsweetened almond  milk
• 1 tablespoon of peanut or almond butter
• 1 tablespoon of PB2-optional
• 1 scoop of chocolate protein powder or cocoa powder
• 1 tsp of vanilla
• 1 tsp of cinnamon
• 1 ½ cups of spinach
• Plain yogurt-optional
• About 3-4 ice cubes

Directions

Combine all ingredients and blend.

Eggplant & Spaghetti squash casserole 

Ingredients

• 1 spaghetti squash
• 1 large eggplant- peeled and diced 
• ½ cup of ricotta cheese
• 1 can of rotel
• ½ cup of pasta sauce
• ¼ cup of chopped or diced mushrooms
• ½ cup of mozzarella for top layer
• Parmesan cheese
• 1 tablespoon of italian seasoning

Preparation

1. Cut your spaghetti squash lengthwise. Tips: Pierce with a very sharp knife, you can microwave it for 2 minutes to soften it for easier cutting. 
2. After it is cut lengthwise scoop out the seeds and place down on a lined baking dish. Bake at 375 for approximately 30 minutes or until soft enough to pull apart. It’s best if you squeeze out the moisture after removing it from the skins.
3. Place your diced eggplant on a sprayed baking sheet and bake for about 20-25 minutes. 
4. Spray a large skillet and cook your mushrooms, add the scooped out spaghetti squash, rotel, sauce, seasoning, ricotta, and eggplant. Combine all ingredients and transfer to a 9×13 baking dish. 
5. Top with parmesan and mozzarella. Add pepperoni if you wish!
6. Bake for 20 minutes until the cheese is melted.

Peanut butter & chocolate bars

Ingredients

crust:

• ¾ cup of almond flour 
• ¼ cup of crushed nuts of choice & crushed cinnamon somersaults
• 3 tablespoons of butter or coconut oil-softened or melted
• 2 tsp of cinnamon

Topping

• ¼-½  cup of peanut butter or almond butter
• ¼ cup of dark chocolate chips or chunks
• 1 tablespoon of coconut oil- for melting 
• 2 tsp of vanilla
• 1 tsp of almond extract-optional
• Crushed M & M’s- optional

Directions:

1. Preheat the oven to 350 degrees. Combine the crust ingredients and press into a parchment lined  dish. You can add a little water if needed or wet your hands to form.
2. Bake the crust for 10 minutes and let cool. Spread the peanut butter over the crust and place in the freezer.
3. Melt the chocolate in the microwave or stove top. Add the extracts, and pour over the peanut butter layer. Add crushed M & M’s if you would like! Place in the freezer until the chocolate is hardened and cut into squares. Store in the freezer or the fridge.

Ingredients

• 1 head of cauliflower
• 3 tablespoons of butter or sour cream.
• 2 cups of mixed veggies- I used broccoli, carrots, peas  corn, and green beans
• 2 tsp of garlic or garlic powder
• ¼ cup of chopped mushrooms
• ½ small onion-diced
• 2 cups of chicken broth
• 3 tablespoons of nutritional yeast or parmesan cheese 

Directions:

1. Preheat the oven to 350 degrees. Cut the cauliflower into pieces and spread onto a lined or sprayed baking sheet.
2. Bake for 20-25 minutes or until softened.
3. Microwave the mixed vegetables. 
4. Puree cauliflower,butter or sour cream, garlic and 1 cup of chicken broth. 
5. In a large sprayed pot, add the onion, mushrooms, and mixed veggies.
6. Add the pureed cauliflower , the remainder of the broth, and nutritional yeast. 
7. Simmer for 10-15 minutes.