Tuesday, May 10, 2016

Successful Weight loss/Management

I work mostly with women and can completely understand and relate to some of the crazy things I hear daily. New gym goers on a quest to lose weight often try to limit their eating as much as possible assuming this will be the most effective way to lose weight at a fast rate. False. The body is an amazing machine and will do anything to stay alive. Forcing our bodies into a state of starvation has extremely negative side effects (as I'm sure you can imagine) and ends up compensating for the lack of nutrition and fuel being supplied by taking from what it already has...and not in the way we're hoping it will. The metabolism is going to take a big hit since under-eating causes a suppressed metabolism that takes time (and fuel) to slowly build back up. Maybe it's a personal preference, but I like to eat the most possible while still reaching my goals.

Under-eating also almost always causes a backfiring effect and can lead to more weight gain than the starting weight before the crazy "diet" began! This more regular and satiating eating habits will also help to eliminate most cravings since you'll be getting a fulfilling and balanced diet. I do understand that changing diet habits can be a long and exhausting process, but if you stick with it long enough to witness the changes, that will act as its own motivation. This article does a great job of combatting many of the misconceptions I've had in the past as well as some I hear every day at work. Feel free to reach out with any questions!

Active.com Weight Management Article

Sunday, May 8, 2016

Pumpkin Almond Oatmeal Bake

Do I create any dishes that don't revolve around oatmeal? Apparently not, but if you're like me and LOVE breakfast, you probably aren't complaining! I love pumpkin and also enjoy the consistency of the product when I cook with it. This recipe really is decadent and pumpkin pie like. It was even crusty on the sides. Dessert combined with breakfast is a winning creation and I can guarantee I'll be making this one again! Adding the greek yogurt in with it makes it even more creamy and satisfying. Plus, it adds in some extra protein! 

The recipe macros is only for the oatmeal bake part and isn't adding in the greek yogurt. This makes 6 servings and then I added in 1/3c of the yogurt, which is only an additional 43 calories. Each serving of the bake: 182cal, Fat- 4.6g, carbs- 27.5g, protein- 8.2g 


-1.5c old fashioned oatmeal
-1.5c unsweetened almond/cashew milk
-1.5c pumpkin puree
-1 med mashed banana
-3/4c liquid egg whites
-1/4c sliced almonds (for topping)
-2tsp vanilla extract
-2tbs cinnamon
-1tsp pumpkin pie spice
-1/2c (or to taste) natural sweetener
-1/3c greek yogurt (optional and not added into macros) 


-Preheat oven to 375 degrees
-Mix everything together in microwavable-safe bowl (except almonds) 
-Stir after 5 minutes and then continue cooking for another 8-10 minutes
-Spread evenly into a baking dish
-Top with sliced almonds
-Bake for 15 minutes 
-Remove from oven and let cook entirely before putting in tupperware with the yogurt