This recipe is made with ingredients that all have something to offer nutritionally, so while your sweet tooth is being satisfied your body is also being nourished
Now keep in mind that this is a recipe for chocolate cake — the ingredients are wholesome, but it’s still cake! Enjoy in moderation
Here’s what you need for 1 mug cake: • 4 Tablespoons almond meal • 4 Tablespoon coconut crystals • 2 Tablespoons unsweetened cocoa powder • 2 Tablespoons whisked egg • 4 Tablespoons coconut milk • 1 generous Tablespoon coconut oil, melted over low heat • 1/8 teaspoon vanilla extract • 3 Tablespoons dark chocolate chips
1. In a microwave safe mug, combine the almond meal, coconut crystals, and cocoa powder. Mix well, until all the lumps are gone.
2. Add the whisked egg and mix. Add the coconut milk, coconut oil and vanilla extract. Mix well. Add the chocolate chips.
3. Microwave on high for 3 minutes.
4. Serve immediately!
These 8 easy steps can save you up to 250 calories.
- Leave out the “crispy” in salads. Salads aren’t always the best choice at restaurants especially when they come fried and drowned in fattening dressing. When getting a salad ask for grilled chicken, shrimp or salmon and opt for a lowfat dressing on the side. You will save about 250 calories.
- Cut your baked goods in half. Automatically cut the calories by cutting fresh baked goods like muffins in half. You can also swap a half cup of applesauce for a half cup of butter or oil in your recipes to save you an additional 75 calories per muffin.
- Get Sandwich Savy. A Tuna sandwich may seem like the healthier option but it can contain 700 calories and over 30 grams of fat. Instead of going for something loaded with mayonnaise, choose a small turkey sub with no mayo or oil and skip the soda, chips and cookies. You can save yourself 420 calories.
- Topping your Tater. The toppings on a baked potato can add up to 412 calories to your meal. Instead of the standard butter, sour cream, and bacon try using salsa, and lowfat greek yogurt for a healthier alternative.
- Become a Kid Again. When ordering ice cream or yogurt opt for the kid size. This can save you up to 400 calories compared to a regular adult size portion.
- Veggies, Veggies, and more Veggies. Most of us tend to eat our pasta lathered in meat, spaghetti sauce, or alfredo sauce adding more than 600 calories to our day. Instead try filling your pasta with steamed veggies or diced tomatoes to cut your calories by 250.
- Satisfy your Sweet Tooth. If you can’t resist something sweet go for it, just make sure you are only having a shot glass worth which amounts to about 3 tablespoons. This could save you 360 calories.
- Choose Wisely at Breakfast Meetings. Instead of grabbing a donut or muffin try going for fruit salad or lowfat yogurt and save 280 calories.
These 3 easy steps can save you anywhere from 100-200 calories.
- When making hamburgers just use half of the beef. Instead mix 1.5 cups finely chopped mushrooms with half a pound of lean ground beef and serve it in place an all-beef patty. This simple act will save you about 100 calories.
- If you think all soups are the same, think again. By trading the milky or creamy soups, like chowders, for a soup with a tomato base or clear broth, like vegetable soup, you can save yourself about 100-200 calories per 12 ounces.
- Trade in your wineglass. Instead of using the larger bowl shaped wine glasses try using a slimmer champagne flute to help with portion control when drinking. You will feel like you are drinking the same amount but you will be cutting 100 calories.
Follow these five simple steps to cut your calories by 100 or more.
- Add the Olive Oil last: When you think of sautéing as a healthy alternative you may not consider some vegetables such as eggplant, mushrooms, and greens soak up the majority of the fat that you have added to the pan. If you steam your vegetables instead and then simply toss them in a few teaspoons of extra-virgin olive oil, add a squeeze of lemon, and a pinch of red pepper flakes and sea salt, you can cut out 150 calories per cup.
- Ask for a Dry Bun: Most restaurants use butter or mayo on a sandwich or burger before they give it to you. Instead, ask for your sandwich or burger to be served on a dry bun. This will save you close to 120 calories.
- Be Picky about Pie: If you eat pie just eat the filling but skip the bottom layer of crust, that act alone will save you 150 calories.
- Lighten your Juice: Fill a water bottle with just 6 ounces of juice and the rest with sparkling water. This will help save you 100 calories as opposed to drinking nothing but juice.
- Make Skinny Mashed Potatoes: Instead of the heavy whipped potatoes try mixing in half a cup of low-sodium chicken broth for every 3 pounds of potatoes to make this a lighter version saving you 100 calories.
To learn more ways to cut calories click here to get your free consultation where you will meet with a food coach who will give you even more tips on how to lose weight.
Snack foods that claim to be rich in fiber may also be rich in sugar. You will do better to grab a piece of fruit. If comparing 3 apples, 3 pears, or Oat Cookies all 3 choices at 200 calories and 6 grams of fiber, you can lose more weight choosing the fruit option over the packaged cookies. Researchers say that the low energy density and high water content of fruit helps women feel more satisfied and full leading to them eating less through the day.
A large pear contains 30 percent more fiber than an apple.
For more healthy tips and comparisons on which is the best choice for you, click here for a free fitness consultation where you will talk with a food coach who can guide you towards a healthier lifestyle.
Curb your appetite and prompt weight loss by upping your protein intake. These convenient snacks will help you get your fix even when you are on the go.
STRING CHEESE: Look for a string cheese with 7 grams of protein and 80 calories per 1 ounce. Look for Sorrento Plus String Cheese with Omega-3s. These creamy mozzarella sticks contain DHA and EPA, the potent heart-healthy omega-3 fatty acids found in fish. Most grocery stores have the 6 stick package for around $4.
PEANUT BUTTER: Peanut Butter can be hard to transport for on the go snacking but Jif has come out with Jif to Go Peanut Butter in individual mini cups. These fit perfect in your purse or gym tote bag for a healthy spread for apples, celery or a whole wheat roll. One mini cup gives you 8 grams of protein and 190 calories. You can find the 6 pack of Jif to Go for $3 in most grocery stores.
EDAMAME: While most people may not be familiar with these soybeans they are a great way to get some protein into your day. Seapoint Farms has an Edamame Goji Blend that comes in a 3.5 oz bag. In this blend you will find spicy soybeans mixed with sweet goji berries so that you will not only get protein but a punch of antioxidants in every bite. You will be getting 11 grams of Protein and 120 calories per ounce. You can find Seapoint Farms online and a 3.5 oz bag costs around $2.
SHAKES: A protein shake is quick, convenient, and no fuss especially if you buy them pre-made. Atkins Advantage has a great Strawberry Shake that has 4 grams of fiber, 15 grams of Protein and 150 calories for every 11 ounces. He also has added calcium and is great as a portable breakfast. Most health food and grocery stores carry this product and for a case of 4 it will cost around $6.
For more ways to get protein in your diet click here for a free consultation with a food coach who will give you more protein options to fit your lifestyle.
As your wallet gets tighter it is tempting to cut corners at the grocery store but before buying whatever is cheapest follow these simple steps to get the most bang for your buck. Often times the “cheaper” option is loaded with fat and sodium.
- Put it in Writing: Write down your shopping list at home and stick with it. Deciding exactly what you need in advance helps you stay within a budget and you will avoid impulse buys in the store.
- Make your own Snacks: Fill small Ziploc baggies with 100-calorie servings of whole-grain cereal or crackers instead of paying to have them already individually wrapped. These are great on the go snacks that you can grab at any time and will keep you from wanting to grab fast food.
- Eat Meat Sparingly: Meat like chicken, fish, and beef can add up to as much as ¼ of your grocery bill. Try buying whatever meat is on special that week or insert more protein like beans, eggs, and tofu into your meals.
- Divide and Conquer: Purchase produce at bargain or wholesale stores and then split the cost with neighbors and friends. Sharing will help you reduce waste and save money.
- Stock up on Staples: Use coupons from your local Sunday paper to stock up on nonperishable items like pasta, canned beans, and marinara sauce when they go on sale. That way you will always be able to grab a healthy option at a lesser price than buying it from the store at full price.
If you need guidance on how to purchase the healthier options click here for a free consultation where you will speak with a food coach who can give you more tips on how to grocery shop effectively and cut costs at the same time. Our nutrition programs come complete with grocery lists so you will buy exactly what you need.
They may look little but can pack a big sized taste to your diet. The heat mellows out their bitterness and gives in a nice nutty flavor.
SALAD: Add Brussels sprouts to your salad by sautéing 24 sprouts. Toss them in 1 tbsp lemon juice. In a wok, add 2 peeled, diced Bartlett pears, 1/3 cup apple cider, 2 tsp cider vinegar, and a pinch of nutmeg. Cook until the liquid is almost gone. Add the sprouts and sprinkle with almond slivers.
SIDE: As a side dish you can sauté 4 ounces of diced pancetta in a saucepan. Add 1 tbsp olive oil, ½ cup julienned onion, the largest leaves from 40 sprouts, and ¼ cup chicken stock. Cover and reduce heat. Cook for 20 minutes or until leaves are tender. Transfer to a plate and serve with poached whitefish.
SOUP: To use Brussels sprouts in a soup simply sauté ½ cups of diced onion in ½ tbsp oil. Add 1 tbsp dry sherry and 1 ½ cups chicken broth. Bring to a boil. Mix in ½ lb quartered sprouts, a pinch of nutmeg, and 1 tbsp kosher salt. Cook for 30 minutes over low heat. Puree in a blender. Strain and serve.
1 cup of Brussels Sprouts pack 38 calories, 75 mg Vitamin C, 342 mg Potassium, and 54 mcg Folate.
Are you a stress eater? When life gets crazy and out of control do you want to hibernate at home with the mindless TV and a juicy cheeseburger or a big bowl of ice cream (or both!) The easiest way to avoid emotional eating is to stick to a plan.
In your mind you know that enjoying a calorie ridden meal is just a temporary feel good fix and that a walk around the block or an exercise class can give you that same feel good fix. But since eating is often fueled by emotions, it shouldn’t be surprising that you are not going to make the best choices. So how do you ensure that you will make better choices? The key is to recognize those triggers before you reach your breaking point. Go to an exercise class regularly, this will help you relieve stress daily. But if you find yourself during a moment of frenzy and you are hours away from exercising then simply take time to sit quietly and breathe deeply for a few minutes. This will help diffuse the tension. And if you just need to vent, call up a friend who will let you get it off your chest.
Treat yourself on a regular basis, not with food, but with a new outfit, or getting a new hairstyle, or a manicure. Put aside a few minutes each day just to find a place to relax and rejuvenate.
For some women they find that getting a massage is the ultimate way to wind down after a stressful week or day. Schedule a monthly massage to ensure that you will keep the appointment. The mental and physical benefits you will get from the massage will make it well worth the money. Taking time out for yourself will reaffirm your commitment to getting slim and staying healthy and being able to maintain that long term.
If you aren’t sure how to set goals for yourself to ensure you have the tools to beat emotional eating we have some great exercise programs, nutritional programs, and massage therapy to help reduce your stress and help you stick with a healthier lifestyle. Click her for a free fitness consultation to find out more about the custom packages we offer to get you started on the path away from emotional eating and moving towards a new healthier you.
- Splurge sometimes: Go out to eat but limit it to once every two weeks. Enjoy a dessert at a restaurant or pop corn at the movies. Having a treat to look forward to keeps you from feeling deprived and helps you stick with eating healthy during the 2 weeks.
- Be realistic: Don’t think just because you started walking or recently started an exercise routine that the weight will magically start falling off. Start by setting manageable goals instead of insane deadlines. This will take the pressure off yourself and will keep you from feeling like a failure when you don’t lose 60 lbs in one month.
- Adjust your attitude: Stop thinking of working out as a chore but look at it as a way to relieve stress.