Tuesday, May 22, 2018

Can Dieting Damage your Metabolism?




What is metabolism? 

At a basic level, “metabolism” refers to the multiple chemical reactions that occur within the body, especially the ability to convert food into energy in the form of calories, according to Dr. Nancy Rahnama, a bariatric physician and internist in Beverly Hills, California.

“When the metabolism is high, the body will need more energy in the form of calories to sustain itself, allowing for a greater caloric intake and also making it easier to lose weight,” she says. “When your metabolism is low, you’d need to make a greater deficit in calorie intake in order to have weight loss.”

There are many factors that determine the amount of energy your body needs to complete essential functions such as digestion, breather and heart pumping. If you did no physical activity in a day, the energy it would take to complete these processes would give you your resting metabolic rate (RMR).

Your rate is greatly influenced by your age, muscle mass and total weight. Lesser factors, but still important, that affect the metabolic rate are genetics, hormone levels and vitamin levels, as well as increases in physical activity.

So how do I increase my metabolism? 

Building lean body mass (lifting heavy a** weights and eating food to support this) may help to boost the metabolism and keep it there even if at a caloric deficit. Weight loss isn’t only about metabolism, but can also be affected by hormonal changes, genetics, environment and even gut bacteria. Just because your metabolism may have slowed,  you shouldn’t ditch healthier eating and give up.

Yo-yo dieting

When you fall off a diet and start eating more (sometimes quite a lot more) your metabolism doesn’t just bounce back to where it was before, according to Candice Seti, PhD, licensed clinical psychologist, certified personal trainer and certified nutrition coach.

Yo-yo dieting can also cause hormonal changes that exacerbate the problem, she adds. The hormones that manage stress and hunger can get out of whack from frequent dieting. This can heighten your appetite and also convince your body to hold on to fat in case of another round of “starvation mode.” More hunger and less fat loss blends with slow metabolic function, making it likely that each new diet attempt feels harder than the one before (nope, it’s not just you!).

Can you actually cause damage? 

To some degree, the answer is yes, because you may be keeping it down slowed with under-eating. Although research has yet to produce the magic secret for speeding up the metabolism, there are a few things you can do to begin reversing the damage.

Healthy fixes

-Get plenty of sleep: Sleep deprivation or irregular sleep patterns have been linked to weight gain risk, including more snacking, increased craving, less willpower, increased stress, lower insulin sensitivity.

-Cool it down at night: Studies have suggested that sleeping in a colder room (about 66ºF or lower) can boost metabolism by increasing “brown fat.” This is the kind of fat you want, says Seti, since it’s the type that attacks the visceral fat that’s often in the midsection.

-Eat more protein: Containing the amino acids that support muscle mass, protein can be highly effective for keeping the metabolism going strong, says Dr. Rahnama.

-Go spicy: Eating zesty foods can have a big impact on metabolism and its fat-burning effect. Spicy foods can boost metabolism for hours.

-Do HIIT workouts: High-intensity interval training stimulates human growth hormone production, which burns more calories, Seti says. Also, these workouts create an oxygen shortage in the body known as excess post-exercise oxygen consumption (EPOC). This creates a substantial metabolic boost for your body 24–48 hours post-exercise. EPOC is one of the main reasons HIIT helps you burn so much more fat than simple steady-state cardio.


Fiesta Taco Bowls

I have made these bowls before, but the seasonings and salsa I used this time made them so much more delicious! The macros don't include it, but I also included 1/2 an avocado in mine!

Macros (per serving): 253 cals, protein-18g, carbs-41g, fat-3g







Ingredients: 

-2 lbs ground turkey
-1.5c uncooked brown rice
-3/4c tomatillo taco simmer sauce (or some other tomatillo sauce)
-3 bell peppers (cut into strips)
-2 poblano peppers (chopped)
-1 medium white onion (chopped)
-2 bunches green onions (chopped)
-2 bunches fresh cilantro (chopped)
-Salsa of choice
-Avocado (optional)

Directions: 

-Brown ground turkey (drain)
-Add in tomatillo sauce and set aside
-Cook brown rice according to instructions and add in 1/2 of the cilantro once cooked
-Sauté bell peppers for 3 minutes on medium heat, then add in poblano peppers and cook for 3 more minutes before adding in green peppers. Cook until veggies are softened.
-Mix all together and top with salsa, pinch of cilantro, and avocado if you choose! 

Portions: 

-3.5 oz ground turkey + sauce medley
-1/2 brown rice
-1c veggie medley


Thai Red Curry Chicken

Do you ever go to the grocery store hungry? It's almost always a bad idea, but this time I was inspired. While perusing the marinades, I came upon this red curry paste and decided to make something fancy for this week's meal prep! And by fancy, it seems difficult but is actually super simple! If you are wanting the meal to be low carb & higher protein, sub the noodles for spaghetti squash or spiraled veggie "noodles" and increase the chicken from 3oz to 4oz. And since you will be cooking the zucchini, sauce and chicken together, I always assume the mixture accounts for 1.5oz and the chicken is the rest.

Macros (per serving): 287 cal, protein-26g, carbs-27g, fat-10g





Ingredients (makes 8-10 servings):

-2lbs boneless skinless chicken breasts (cubed)
-2 medium zucchinis (sliced and halved)
-1/4c oil of choice
-1/2c red curry paste
-3c dry whole wheat pasta (or veggie alternative)
-2 14oz cans light coconut milk

Directions:

-Cook noodles as instructed
-Heat oil in wok or frying pan
-Add red curry paste
-Cook together for 3 minutes
-Add cubed chicken and stir fry until cooked
-Add coconut milk and zucchini
-Bring to a boil
-Simmer over low-medium heat for 15-20 minutes until sauce starts to thicken
-Enjoy over noodles!

Portions:

-3oz chicken (4.5oz sauce, chicken, zucchini mixture)
-1/2c cooked noodles

Sunday, May 6, 2018

Post-Show Feels

I know a lot of competitors have post-show depression, or a longing to immediately return to show prep, but they all must be nuts. Those last few weeks leading up to my show were so demoralizing and agonizing. I could barely muster the motivation to get out of bed knowing fasted cardio was the first thing on my to-do list for the day. I originally decided to do the Albuquerque show because I wanted to document the disciplined journey it takes to get on stage. I didn't go in-depth in many of my posts about how restrictive the lifestyle really was, because it honestly would have been too intimidating for the bulk of the clients I work with.

I also wouldn't want current or future clients to think that "all or nothing approach" is what I would expect out of them as a client of MJ Fit. My mission as a personal trainer who works exclusively with women and children is to "inspire women and children to be strong," so I came to realize bodybuilding really doesn't support this message.

I have gone back to eating real food and lifting real weights, and I LOVE it! With my clients, I try to integrate types of exercise and foods they enjoy, so it's not a total lifestyle overhaul right out of the gate, and that's what I do for myself too.  I am proud of myself for stepping outside of my comfort zone, and I appreciate being strong and confident even more after the experience!

My workouts are shorter since cutting my weekly cardio wayyyy back! I can usually get it all in in a little over an hour, with stretching included. I am eating for weight maintenance, but with integrating carbs, I am retaining a lot of water after eating so clean for 6 months!

My split: 

Day 1: Legs (glute emphasis) & abs
Day 2: Chest & bi's
Day 3: Back & tri's
Day 4: Legs (hamstring emphasis) & conditioning
Day 5: Shoulders & abs
Day 6: Cardio & abs

My diet (per day): 

Protein: 165g
Carb: 249g
Sugar: 54g (natural and added)
Fat: 84g










Friday, April 27, 2018

Cinnamon Apple Crockpot Oats

I had a meeting this morning where I was presenting, and I wanted to bring a healthy breakfast that would feed a lot of people, so this was perfect! I have made other crockpot oat recipes, but never this one. It was a huge hit, and was extra delicious with the added antioxidant-rich toppings (not included in macros)!

Macros (per 1.25c serving): cals-180, fat-4g, carbs-31g, protein-5g







Ingredients: 

-Cooking spray, butter or oil (to coat inside of crockpot)
-6c steel cut oats
-12c water
-3c unsweetened nut milk
-3 medium apples (chopped)
-1/4c maple syrup
-1c BAKING stevia (it's more of a powdered sugar consistency)
-2tbs vanilla extract
-2tbs pumpkin pie spice (or just nutmeg & cinnamon will do)
-1tsp salt
*Optional: Chopped nuts, berries, brown sugar and dried fruit make great toppings! 

Directions: 

-Mix everything together in the crockpot and cook on low for 6-7 hours 
-Make sure to stir every few hours to prevent sticking
-Add toppings and enjoy!! 


Tuesday, April 24, 2018

Paleo Chocolate Protein Muffins

They taste like healthy brownie bites! I’ve made 2 batches so far with the first being less sweet and more dark chocolate-y, and the second was sweeter and more pumpkin-y. I am posting the recipe for the more pumpkin-y recipe since those were a hit amongst my clients!

Macros (per muffin): 94 calories, fat-4g, carbs-8g, protein-7g



Ingredients:
-2c pumpkin puree (NOT pumpkin pie filling)
-2 scoops whey protein (I used cookies 'n cream, but chocolate is also delicious!)
-1/3c almond butter
-1/4c unsweetened cocoa powder
-2tsp vanilla extract
-1/4tsp sea salt
-1tsp pumpkin pie spice
-2-4tbs BAKING (it's more of a powdered sugar texture) stevia (optional)

Directions:
-Preheat oven to 350 degrees
-Spray muffin tins/silicon baking trays with oil spray (or use cupcake liners
-Mix all ingredients together
-Fill cups 3/4 full (they won't rise)
-Bake for 16-18 minutes or until fork comes out clean





Monday, April 16, 2018

NPC Colorado Northern

It's 2 days later and I still can't believe it's over! 5 months of preparation and in one day it was all over. I am proud of how I looked and performed, but it is frustrating that I didn't place. It had been 2 years since my last show, and now I remember why I took such a hiatus! 

For the last month in between my shows, I felt like a shell of a human just going through the motions of everything I knew I had to do each day. Some people may be able to live this lifestyle all the time, but it's definitely not for me. Like I said, I am proud of the package I brought to the stage, but the restrictive lifestyle, regimented eating, overtraining, constant exhaustion and irritability really was miserable. I tried not to complain too much since it was all voluntary, but after eating a banana this morning on my way to the gym for deadlift day (my favorite activity), I am sure this was my last show. 

Peak week: 

Wednesday and Thursday were the same as they were for my first show this season, so I was water loading and drinking 2+ gallons each day. Friday I drank water up until check in at 5pm and then it was none until after pre-judging the following day. I also cut out all sodium on Friday. I had a full day of work and meetings on that day, so at least that kept me distracted from how hungry I was! At this point, I hadn't had any carbs in 2 weeks! Urghhh...

So on Friday, the real fun began. Once I was finished up with work, I headed to the venue for check-in. I was winding all over the hotel trying to find where I was supposed to go, and then the second challenge was finding a bathroom to change into my suit. You have to wear your bottoms for check-in so they can make sure they are within regulations. I finally invade a chiropractic conference since theirs is the only bathroom I seem to be able to find, and start to change. THE SUIT BOTTOMS COMPLETELY FALL APART as I am trying to put them on, so I literally have them half hanging off of me under my sweatpants. 

I didn't want to be disqualified, so I planned to just hold the broken side together when they checked. I get to the check-in desk and nearly have the guy rolling on the floor with how I told the story of busting out of my pants. I made it through check-in and then get a phone call from my mom telling me they are trapped in Kansas because I-70 is shut down due to the blizzard rolling through causing a complete white out. I'm thinking "great, my parents are stranded 4 hours from me somewhere in Kansas, my pants won't stay on my body, and I now have to spend all night tanning AND fixing my suit. Rude. 

So I head to Hobby Lobby in hopes of finding a solution that will keep me from being the Youtube sensation who had the most epic wardrobe malfunction of all time. I get to the store and find some moldable wire and E6000. 


I can't say this is the activity I pictured doing the night before my show! 


The glue took awhile to set up, so we started the tanning process in the meantime! It was 4 coats Friday night and 3 coats Saturday, but it worked and I was DARK! Don't worry, we put my puppy's potty pads down to absorb the mist! #resourceful 

 Pre-judging:

These pictures are all from pre-judging, which is where they do most of the comparisons and judging. The finals are really just for the individual walk and awards.





Finals: 

So as you can see, it all worked out, but it was a stressful weekend to say the least! My parents missed pre-judging since the highway didn't open back up until about 9am Saturday. They met us right after pre-judging ended, so we headed out to Bad Daddy burgers for a mini cheat meal before finals! 
I got in a brief nap during the 4 hour break between shows which helped a ton! I wish they just went straight through since bikini ran last in both shows, and it made for a REALLY long day! Just to put it into perspective, the competitor meeting was at 8:15am and we didn't finish for the day until 9:30pm. 

I went on stage for pre-judging around 11am and was in both a novice class and an open class. I was in novice because I had never placed 1st in an NPC show and then open is for all bikini competitors. After this it was mostly sitting around until 4:30pm when finals started. Some of my awesome clients showed up for the event, and I felt so bad because of how long the show lasted! I did have reservations for dinner at 8pm, but it very quickly became evident we weren't even close to my category. 

Once we did finally get to awards, I was hopeful I would make top 5 in both my categories, but was sure I would in novice. Unfortunately, I was wrong on both accounts. I didn't make top 5 in novice or open, but I tried to look past the results and discouragement and focus on my personal win. I looked better than I have for any of my other shows, and I had an amazing posse of support there to cheer me on! Since the sushi dinner plans fell through, a few of us went to Illegal Pete's for tacos and margaritas instead! Gotta love $6 super strong margaritas! 

It was a fun weekend, but I am very much relieved it's over! Now back to the heavy lifting that built me this booty! ;p



Chicken Veggie "Pasta"

Man, I am happy my show is over! I will recap the show weekend in my next post, but today was day 1 of getting back into my routine of lifting heavy and eating real food! Even when I am not getting ready for a competition, I still count my macronutrients and make sure I am eating enough to fuel my intense workouts. I have missed coming up with creative recipes, so today was my day to change that! I know many of my clients are pressed for time and I can relate, so here is one of the meals I made for meal prep this week that is super easy! I have been wanting to try this "pasta" for awhile now since it's lower in carbs and sugar and higher in protein and fiber than regular whole wheat pasta.

Macros (1/2 bag pasta, 3oz chicken, 2tbs red onion, 1/2c pasta sauce): cals-332, net carbs-5g, protein-10g, fat-8g




Ingredients:

-1 bag Birdseye Steamfresh zucchini lentil pasta
-1 pound cubed boneless skinless chicken breast
-1 jar pasta sauce
-3/4c chopped red onion
-Sea salt to taste

Directions:

-Combine chicken, onion and pasta sauce in large pan, cover and cook thoroughly
-Steam pasta in microwave
-Combine and enjoy!

Monday, April 2, 2018

Super Protein Muffins

Since I am 2 weeks out from my show, I haven't actually tried these but they smelled AMAZING while I was making them! I promise they're good though--just ask my boyfriend. I am tapering carbs these last couple of weeks, but I am already looking forward to having these for breakfast post-show!

I loved how simple and protein-packed this recipe is! Just make sure you don't overcook them like I did my first batch. They do get spongy if left in too long. My mix made 32 muffins, but one of my baking mats had slightly smaller cups than the others, so I would shoot for 28-32 muffins for this batch!

Macros (per muffin): 94 cal, 12g carbs, 2g fat, 7g protein








Ingredients:

-5c protein powder (I used Muscle Pharm Combat Cookies 'n Cream)
-2 medium bananas
-3c egg whites
-1/4c + 2tbs coconut flour (or almond flour)
-1/4c chia seeds
-1/4c + 2tbs unsweetened almond milk
-1/4c water
-1/2c unsweetened applesauce
-1/4c melted coconut oil
-2tsp vanilla extract
-2tbs cinnamon
-6tsp baking powder

Directions:

-Preheat oven to 350 degrees
-Lightly grease the muffin tin with spray oil or wipe down with coconut oil
-Mash banana in large bowl with almond milk
-Mix in all other ingredients
-Fill muffins cups 2/3 full with batter
-Bake for 12-14 minute or until tops are lightly browned



How Under-eating Makes you Fatter

If we eat less we will weigh less right? Well sort of, but at what cost? To lose weight it is true that you need to increase your activity and/or reduce energy consumption, but this all needs to be calculated and tracked. If you eat too little and starve your body, your cortisol levels rise and in response to the huge caloric deficit, your body slows the metabolism and begins pulling calcium from the bones, and pulling stored energy from the muscles (not good). If you work hard in the gym, you need to replenish the electrolytes lost in sweat, provide your body with protein to repair the damaged muscles, refuel your energy stores by consuming healthy and complex carbs, and incorporate healthy fats full of omegas so your body has a longer-lasting energy reserve. The body can store all macronutrients except protein, so this is why protein needs to be continuously consumed throughout the day to prevent muscle catabolism (muscle break-down).

The truth is, eating less than it takes to support your body’s healthy tissue can actually cause you to hang onto body fat for two key reasons. First, healthy tissue (muscle, bone, etc.) burns calories by just being on your body. Every bit you lose causes your metabolism to slow down, even if you work out more. Second, too little nutrition triggers your body to go into conservation mode and you guessed it, burn fewer calories. Historically this is how we survived times of famine – when a smaller amount food was available, we adapted by expending less.

You first need to listen to your body: 

Tune into your body. How do you feel? You can certainly be well-nourished while you’re losing weight. If you feel lethargic, have trouble concentrating, need caffeine in order to function or exercise, feel irritable, moody, or have intense food cravings, you’re not eating enough. Short-term strict plans or “cleanses” are OK for jump-starting a new healthy eating plan, but long-term (more than a week), eating enough to nurture your body is essential for both health and weight loss.

Heed the warnings. If you follow an inadequate diet for too long, you’ll start to see the ramifications. Just a few of the complications can include: hair loss, missed periods and getting sick often. I hope you won’t have to experience any kind of unusual physical side effects, but if you do, please know that your diet can be the culprit. I’ve counseling many people who’ve attributed such side effects to genetics or stress when in reality, undereating was the offender.

I've been there...

You know those time hop pictures that pop up on Facebook? This week mine have all been of me when I had a pretty severe eating disorder. My "breaking point" (pun intended) was when I suffered a Lisfranc fracture in my left food on December 6, 2013. This was the day before my 20th birthday and was only the beginning of my diet spiraling out of control. I thought since I couldn't work out as hard that I didn't deserve to eat as much. This mindset led me to break my foot in different places 4 times after that initial fracture. I also developed the Female Athlete Triad and Osteopenia (precursor to Osteoporosis) all at 20 years old. Sounds healthy huh?

I hadn't started my degree yet, so I wasn't educated in what I was doing to my body. I don't regret any of it, but am happy I had the epiphany when I did or I would have suffered irreversible damage.

A little of my journey:


This was December 6, 2013 and must have been right before I dropped the tractor tire on my foot that caused my initial fracture. Happy birthday to me... 




Almost more sad than me having the eating disorder and being unable to recover, was how proud I was of my "progress." This was me disobeying my doctor for months until he finally had an intervention with me and an eating disorder specialist. It was about 6 weeks after that that I actually realized how gross I looked and decided to change my ways. 


So I did some of this... Or I guess, 30 pounds worth of this. Here I am 120 pounds and in the pictures above, I was right around 90 pounds. 




The powerlifting is what really completed my recovery. I am super competitive, so setting my sights on what seemed like such an intangible goal really made me stick to my commitment of gaining weight and living a healthy life. If you don't eat, you won't get stronger or build muscle and I never would have been able to get up on that platform.

What I learned: 

I learned a lot of stuff, but the most important being to know and trust my body. You won't accidentally "get big" from lifting heavy weights and to lose weight, you SHOULD be eating enough food to fuel your body and performance in the gym. I work exclusively with women because I love combatting the misconceptions and misunderstandings we often fall victim to. I love educating my clients in what a healthy workout routine/adequate diet looks like, and then helping them implement it in the safest and most effective way possible! 

 https://www.shape.com/blogs/weight-loss-coach/why-undereating-works-against-you

https://www.livestrong.com/article/496198-how-does-our-body-change-food-into-energy-we-can-use/

Tuesday, March 27, 2018

NPC Northern Prep--3 Weeks Out

3 weeks out from my second show this season and my willpower is definitely waning. The toughest part for me right now is waking up crazy early to do 45 minutes of fasted cardio. I know it will all be worth it once I am up on that stage, but as good a sport as I am, I will be really upset if I don't make top 5 this time around.

My physique has improved significantly over the past 3 weeks since my first show. I am really proud of the progress I have made and the self control I have developed since starting this prep. I am competing in both novice and open for this show. I haven't placed in the other NPC show I did, so I can still qualify for the novice division.

My parents are coming for this show, which I am super excited about! My dad has never gotten to see me compete, but my mom came to my last NPC show 2 years ago in Boston. I can't wait to have them here, and more importantly to have a margarita with them afterward!!





The diet: 

I just really want tacos and margaritas...but I guess I can hold out for 3 more weeks! I've gotten more creative with my seasoning blends on my food and that has helped a ton, but eating most of it cold is still rough. I am constantly running around from meeting to client to demo and back again, so I often eat in my car, meaning I don't have access to a microwave. I eat a ton of food throughout the day, but no carbs. At this point, I still have 1 cheat meal per week and I plan those out the week before to make sure they're worth it! Can you tell I really like food? 

I'm really not having any cravings, but do miss the energy and strength I felt from eating carbs. I miss that powerlifting fuel: pancakes, donuts, bananas, oatmeal, english muffins...YUM! But soon enough...

The exercise: 

Cardio sucks. It works, but 45 minutes of fasted cardio is not what I wish I was doing every morning at 4am! I was having trouble breaking past the plateau I was stuck at right around my last show, but upping my fasted cardio game is making a big difference. I haven't measured it, but I would say I am around 12% body fat right now. 

I work out every day, but one day per week I just lift and don't do fasted cardio and one other day I just do fasted cardio but don't lift. Because of this aggressive program, I don't have much time to let my central nervous system recover throughout the week, so I can feel myself being really tired and irritable. I try to get enough sleep to make sure I allow for as much recovery time as possible, but with everything I need to get done in a day for my business, this is a tough goal to stick to! 

The posing: 

It's getting so much better! I looked back through some of the pictures from my past shows and wondered what in the heck I was doing! I am so thankful to have the guidance of a seasoned prep coach this time around. I was reluctant to invest in a coach, but being told what to do and change has helped eliminate a lot of stress from the prep.  

Monday, March 19, 2018

Beauty Hacks

I am definitely a culprit of spending too much money on hair and skincare products, but I have been shopping smarter this year in preparation for opening my gym in August! In researching for my own use, I have learned a ton of tips and tricks to get the most out of my beauty products while sticking to my budget! I haven't even tried all of these, but these two websites have helped me out a ton.

Here are some of my favorites:

#6 in Cosmo's article is amazing and I only wish I had discovered it sooner. I am sure I would have saved countless manicures growing up! All you have to do is fill a bowl with ice water before you paint your nails (so you don't mess them up prepping the bowl) and then hold your nails under the cold water for 5 minutes and they should come out nice and dry! Still be careful when drying yourhands of course.


#7 changed my life. I have always had trouble finding a concealer I like. Come to find out, it probably wasn't the concealers I had been trying, but the WAY I was applying them. To get the flawless look we all desire, you need to draw a large arrow pointing down toward your cheek. This helps the concealer blend in with the rest of your makeup and minimizes the look of under-eye bags!


#9 is all about contouring. I never used to contour because it seemed so advanced and scary, but it's actually super easy and you don't need a fancy kit! You can just grab 2 concealers or foundations; one should be 2 shades lighter than your skin tone and the other 2 shades darker. Then just pull up a picture of an exaggerated contour (or use this one) and you'll be good to go! Just make sure you blend it in with a makeup sponge or a brush so it looks natural.


#10 sounds magical. I haven't tried this one yet, but using shaving cream for the quick fix of getting foundation off of something is a way better solution than changing and hoping the makeup comes out later! Now the real questions is, how do I easily get deodorant stains out of all my shirts when I don't have time to wash them right then?! Ugh.


#15 really does work! I used to always buy mascara primers to put on before my first coat of mascara, but now that I know this trick I can save money and have makeup that lasts all day with no flake! I do one coat of the powder and 2 coats of mascara for daytime wear, and then 2 coats of powder and 3 coats of mascara if I am going for a bolder night-time look!


#18 is one of my all-time favorites. It sounds weird, but the tea bags have caffeine in them and holding them under your eyes for even 5 minutes will make a noticeable difference! Make sure they are cold though; this will provide an extra calming effect.


#5 in the hearty soul article will make your teeth whiter and more stain-resistant! It sounded super gross because of the combo of turmeric and coconut oil, but although it tastes strange it's definitely worth the 5 minutes! All you have to do is mix 1/4c coconut oil in with 2tbs turmeric powder and allow it to harden and then brush your teeth for 2 minutes and allow it to set for another 3 before rinsing your mouth really well. Do this 4x per week in circulation with your normal toothpaste.  

#11 is such an easy trick! All you have to do is mix 2tbs used coffee grounds with 2tbs coconut oil and apply it to your face 4x each week for 15 minute bouts. I apply it to my whole face like a mask, but this recipe says it's a good under-eye mask. I love the exfoliation and rejuvenating feel it gives my face! 


https://www.cosmopolitan.com/style-beauty/beauty/how-to/a34056/best-beauty-hacks-ever-created/

 https://theheartysoul.com/unexpected-natural-beauty-hacks/


Friday, March 16, 2018

Healthy Chocolate Nut-Butter Protein Bites


I have a couple of events this week where I am a vendor, so I wanted to make a yummy and healthy treat people could enjoy while stopping by my table to hear all about MJ Fit. It was tough to control myself when I was making these--they are so yummy and low in sugar that I was able to build it into my macros for the day even with how strict they are right now! I knew everyone was going to be asking for the recipe, so I went ahead and printed out recipe cards to hand out at my table! If you keep the bites at about 1" per bite, this recipe should make 60-65 bites. Nutrition (per bite): 92kcal, fat-3g, carbs-12g (3g sugar), protein-4g.










Ingredients:

-2C Whole Grain Oat Flour
-2C Garbanzo & Fava Flour
-1.5C Nut Butter (my favorite is almond butter)
-3/4C honey or agave (my favorite is honey)
-1tbs vanilla extract
-1/2C dark chocolate chips/chunks (optional)
-1/4C unsweetened applesauce (just in case it’s too dry)


Directions:

-Line a baking sheet (that can fit in the freezer) with parchment paper
-Mix all ingredients together until a hard dough forms 
-Shape dough into 1” balls and place on baking sheet
-Cover (for freshness) and place in freezer for at least 20 minutes
-Enjoy!