Category: Fitness & Training

What is the BEST Plant-Based or Vegan Protein Powder? [VIDEO REVIEWS!]

Well, well.. to say it’s been a minute since my last blog post is a huge understatement! I definitely suggest subscribing to the Cat Lady Fitness (formerly the True Health Trifecta) YouTube channel for weekly videos – including occasional bonus videos during the week!

Don’t worry, because it’s not just cat stuff. I am beginning to share more home-based workouts, life/kitchen hacks, and recipes. Actually, the whole month of September I will be putting out a mid-week, real-time workout showing you different Tabata-style circuits you can do which require only a timer and NO gym equipment! Not to mention – the workouts will be super effective and only 4 minutes long.

All of September’s workouts are good for all exercise levels – so I do hope you decide to subscribe and join the Cat Lady Fitness family!

If you’re looking for more personalized coaching – whether it be online training or a one-time health & fitness consultation – you can learn more about working with me here!

Now as for protein powders – and, specifically, plant-based or vegan protein powders… A question I get very often is: which is the best out there?

For years now, my go-to protein powder has been S.A.N. RawFusion Plant-Based Protein. If you already own my best-selling book – The Best Plant-Based Protein Bar Recipe Book – then you already know that RawFusion is used as one of the exclusive ingredients in the recipes!

It’s no secret that the vegan and plant-based eating community is growing at a fast pace. Of course, this means that more and more vegan and plant-based foods have become available – including protein powders.

After I had three clients in one week ask if I still recommended RawFusion as the best option (in terms of price, nutritional profile, taste, texture/mixability, and aftertaste), I figured that now would be a good time to test out any other kind I could get my hands on to see if there was a new potential favorite plant-based protein powder in town!

After a couple of months of tasting and trying (you guys know how much I value accuracy and time in research!) I finally filmed a thorough review of the 10+ different vegan protein powders I tried :)

Check out my two-part video review here, starting with Part One:

And here is Part Two (which has the brunt of the reviews):

Here’s a list of the different protein powders I review in the videos above:

Since putting these videos up, I’ve gotten a handful of suggestions for other plant-based protein powders to try out – so I will definitely have another review video in the future.

Do you have a favorite plant-based protein powder that I didn’t include?

If you can suggest additional options for me to try, please leave it in the comment section of either video because I’d love to keep adding to the list for a future review. In the meantime, I do hope you are all enjoying the end of your summer and I look forward to continuing to bring you as many useful and interesting videos, healthy insights, and helpful resources as possible! 

P.S. Did you know that we have a fitness-friendly apparel line for cat people with shirts, tank tops, hats, sweatshirts, accessories, and more?! Check it out in the Cat Lady Fitness Shop (and use code NEWAGENT10 for 10% off your first order)!

 

 

How to do a Chin-Up [VIDEO] – Progression Exercises & Cat Lady Problems

If you haven’t checked out my sister site yet, please do so at CatLadyFitness.com – there you can find the health transformation story of Puppy the Cat, the popular Raw Cat Food Recipe (and  highly-viewed video on YouTube), cat lady and dad tips, very stylish apparel and accessories for any cat lover in your life, and much more.

This year has been a crazy one for sure.

Not only have I been busy training my amazing online clients, meeting new ones during nutrition consultations, and growing my Cat Lady Fitness YouTube Channel; but I have published two more books, am currently working on another two, and am less than a month away from launching the True Health Trifecta Private Client Portal – which will offer over 200 exercise examples, ready-made workouts, and much more…

All of this while getting the amazing experience to house- and pet-sit around the world while finally learning fluent Spanish.

Calle Calzada at dusk in Granada, Nicaragua

This doesn’t even include exciting news about my FIRST book, The Holistic Fitness Starter Guide, and additional non-fitness related projects and creations that will come into light soon. (If you want to be up-to-date on the reg, I highly suggest following me on Instagram or liking the THT Facebook page.)

What can I say? I truly love being able to share my learning experiences and creative outlets with each and every one of you (and am obsessed with the productivity factor in doing so)!

SO, moving onto this post: a common question I’ve gotten over the years – ESPECIALLY from my female clients – is “why can’t I do even one chin-up? WHY are they so hard?“

In the quick video below I am going to show you some of the most effective exercises and exercise progressions towards Chin-ups and Pull-Ups that I personally used and have suggested to a number of clients over the years who can now also successfully do all kinds of chin-ups and pull-ups.

 

So what’s the difference in a Chinup or a Pullup? In order from least to most difficult:

Chin ups (reverse grip)    Parallel Grip    Pull-Ups (Narrow or Wide Grip)

 

Technically, this makes Chin-Ups the “easiest” BUT that certainly doesn’t mean they are easy… especially for someone who has never been able to do one before. Pull-ups isolate your Lats (aka: batwing muscles) making them more difficult to do, while Chin-Ups utilize the biceps more – which is why Chin-Ups of all kinds are my #1 suggestion and favorite personal exercise when it comes to building big, strong biceps.

So if you’ve been slaving away doing a million different versions of the bicep curl… whether they’re machine-assisted bicep exercises or the free weight variety… and you have been seeing little to no progress in those guns: STOP NOW and start doing these progressions.

What I will be going over and showing you today will help not only with building bicep strength and Chin-Up capability, but will help you activate and strengthen the right muscles to progress to full Pull-Ups, too.

 

LET’S START WITH SOME IMPORTANT FACTORS IN HOW TO PROGRESS WITH ANY EXERCISE:

  1. Activating the correct muscles. Especially if you are new to working out or exercise in general, this is always an important step to make sure you’re training your body to progress in the best way AND avoid injury. Body weight exercises, static holds, and slow/controlled movement activities like yoga or Tai Chi are great ways to get started, especially if you come from a super sedentary place. This also helps you build the mind-muscle connection which is a key factor in strength progression and physical and mental control.
  2. Strengthening these said muscles. Women actually tend to build strength a little quicker than men, but we also have it plateau more quickly. This is solely due to hormones seeing as women cannot naturally, comparatively put on as much muscle mass as men in general. Men, on the other hand, may see their lifts progress at a slower pace but can far surpass the weight that women can lift. So even though any capable female can and will progress in their Chin-ups by following these tips, that doesn’t mean you will be able to do it with an additional 25 or 50 pounds in plates hanging from your waist.
  3. CONSISTENCY IS KEY. PATIENCE PATIENCE PATIENCE – not only in your overall progress, but when you are completing these exercises… don’t rush through them. Practice focusing on the mind muscle connection and being present in what you are ACTUALLY doing. Same thing goes for overall progress – as long as you focus on the daily or whatever routine HABITS and consistent practices that ALIGN with your goal, in this case – getting better at Chin-ups or simply being able to do one at all – it will happen. It’s about trusting the process and focusing on the most PRESENT steps you can take to get there.
  4. The less you weigh, the easier it will be. It’s simple physics. The less weight you have to lift, whether it’s groceries or books (or your body in this case), the easier it’s going to be… of course, considering you have no physical injuries making you less capable. This is true in general whether your body is composed of muscle OR fat – but remember, the more MUSCLE mass you have, the stronger you will be and the more weight you will be able to lift. So that ideal “healthy” standard of having low body fat and moderate muscle still stands true.

 

FUN FACT:

Chin-Ups are actually a go-to active tool I use to gauge my weight. I have a 10 pound standard comfy weight range (if 10 pounds seems generous for some of you, I’m also very tall)! If I can do 5 or more slow and controlled chin-ups, I know I’m at a very lean low-end of this range – if not a pound or two below it. If I can do 1 or 2 chin-ups, I know I’m within a certain 3-5 pounds. If I can’t even do 1 – and this does happen – I’m either at the higher end of my comfy weight range AND/OR I haven’t been able to do my regular daily routine for over two weeks, usually due to traveling and not having access to a pull-up bar.

If scales aren’t your thing, this is a great way to measure your progress and keep things in check along with paying attention to the fit of your clothing. I talk more about the benefit of NOT weight yourself in this blog post.

 

SO, WHAT IS INVOLVED WHEN DOING A CHIN-UP?

  1. Grip Strength (all exercises will involve grip and I am showing one of my favorite grip strength exercises in this video that is very effective – Monkey Hangs. However, if you are interested in more grip-specific exercises, let me know in the comments below the video!)
  2. Mobility (full range of motion is super important to activate and strengthen the necessary muscles, ligaments, and tendons for any exercise. Unless an exercise is designated as a semi-repetition exercise, always take your time in completing the full range of extension and flexion to get the most benefit.)
  3. Slow and Controlled movement (NOT the typical momentum-based “kipping” style you see in CrossFit type activities) – slow and controlled movements build adequate strength, are better for joints and tendons, and are safer to avoid any injury which should always be a priority.

 

Now, let’s see what these progression exercises look like! Check out this video:

(Exercise Examples start at 2:20)

 

Exercises are shown in out-of-the-norm circumstances (using a bench press station and the back of a leg press)… Proof that there is never an excuse, only a reason to get creative! You can also use the underside of step-stairs, any stable bar at a proper height, the underside of some treadmills, and a stable/heavy table.

That said, the best option if available is a Smith Machine as the bar can be adjusted to multiple heights for multiple strength levels. A squat rack is a comparable option in most cases.

EXERCISES IN ORDER SHOWN:

  1. Flat Horizontal Rows (do not press through legs, focus on using arms and back only – while keeping your body straight. This is my favorite and VERY effective along with #10 and #12!)
  2. Reverse Grip Short-Range Static Hold with Slow Negative (great activation exercise to practice before attempting Full Chin-Up Static Holds)
  3. Beginner Seated Horizontal Row (complete SLOWLY and focus on muscles in arms and back, keeping good posture and holding when chest is at bar)
  4. Intermediate Seated Horizontal Row (a little bit more of a decline in the positioning increases the difficulty)
  5. Reserve Grip, Seated Slow Negatives (partial rep – if done properly, should really be felt in the biceps and front delts)
  6. Shallow Horizontal Rows (begin with more vertical positioning until you can comfortable complete 20 slow, controlled repetitions. Then move onto…)
  7. Intermediate Horizontal Rows (once you can complete 20 slow, controlled repetitions of this comfortably with good form, move onto…)
  8. Horizontal Rows (the bar is at somewhat of an awkward height and should be closer to the ground, but hitting muscles from new angles like this can also benefit new activation!)
  9. Reverse Grip Standing Rows (a different grip helps to activate different muscles. Just make sure the bar is at an appropriate height to get a comfortable, full range of motion)
  10. Monkey hangs (shown in wide overhand grip – thumbs can be over the bar or wrapped around. Hold on and hang for as long as possible – making sure that your lats are engaged and there is no swinging. If you look like your loose and shrugging, your lats are NOT engaged properly!)
  11. Full Chin-Up Static Holds (step or jump up into position – you want all your strength to go into holding, not pulling. Make sure your elbows are locked down and lats/mid-back are engaged. Avoid any swinging and hold as long as possible).
  12. Slow Negatives from Chin-Up Hold (again, step or jump into position – strength should be kept for the negative portion, not used for any active pull-up portion. Aim for a 10-second drop from the hold to full range straight arm, completing the movement evenly with no jerking or uneven demounting speed. A helpful tip is to aim for halfway – or upper arm parallel to the ground – at 5 seconds. This, #11 and #8, are especially helpful and effective in increasing Chin-Up Strength!)

If you want more PERSONALIZED coaching or insight, you can choose the best option for you here to schedule a Skype, Google Hangouts, or WhatsApp session: ONLINE FITNESS & NUTRITION COACHING

That all said, I hope this post and video were helpful for you in your Chin-Up journey! Try some of these exercises out whether you want to get your FIRST Chin-Up or simply want to strengthen and condition the right muscle groups in order to do more. And of course, remember to SUBSCRIBE to Cat Lady Fitness on YouTube for weekly videos!

Addictive Roasted Brussels Sprouts (RECIPE) – only THREE ingredients!

Brussels Sprouts are amazing. They are nutritious, all kinds of bite-sized cute, and incredibly versatile.

Versatile, indeed. And, yes, these are the actual sprouts used in today’s recipe. Because multitask (and pigtails).

I’m not going to go into some story-time shpeel before sharing this recipe. It is so delicious and so easy that I am sparing you any pre-recipe childhood memory or suspenseful read before I share the goods. I also like typing out Brussels Sprouts like it’s someone’s proper name. The cuteness wins over being grammatically correct.

Brussels Sprouts are nutritious, with tons of vitamins, minerals, and fiber – but many people miss out because, well, how do you make them tasty? Steam them and they will likely turn into mush, making you feel like you’re eating baby food. Same goes for boiling. Pan-fry them and you may get a crisp outside, but likely a still-raw-ish inside.

People either love cruciferous veggies (like Brussels Sprouts, cabbage, broccoli, and cauliflower) or they don’t. I don’t care what your preference is. If you try this recipe, which has only THREE main ingredients, it will blow your previously-Brussels-Sprout-hating mind.

Get ready for some yummy, candied cruciferous nuggets you will find yourself eating like popcorn.

20151018_160158Brussels Sprouts for dayssssssssss…

 

SWEET, MAPLE-ROASTED BRUSSELS SPROUT POPPERS

You will need:

1-2 stalks of Brussels Sprouts, for best flavor (or enough Brussels Sprouts to cover a large, rimmed baking sheet)

1/4 Cup extra virgin olive oil

1/2 Cup high-quality, pure maple syrup

Salt & Pepper (to taste, preferably fresh ground)

Easy-peezy Directions:

  1.  Preheat your oven to 375 degrees F.
  2.  Rinse Brussels Sprouts well. If cutting from stalk (as I did for this recipe), rinse sprouts on stalk before cutting. Then proceed to *cut the sprouts off the stalk, halve them, and I also suggest cutting out a bit of the thick stem part from the base to prevent any bitterness once they are cooked. To do this, cut out a “V” of the firm white “heart” that would have been the base of the Brussels Sprout (you can peep this in the photos). Collect all your sprouts in a large bowl after the cutting.
  3. In a liquid measuring cup, pour in olive oil and maple syrup (measuring as you pour… win-win for less dirty dishes) and whisk well. Pour all over the Brussels Sprouts in the bowl and mix around until they are all coated.
  4. Pour the sprouts on your large, rimmed baking sheet. Season well with salt and pepper (I suggest freshly ground Himalayan Sea Salt & black pepper). Give another quick toss, and add a touch more salt and pepper. Sprouts should be in a single layer on the sheet, for even cooking.
  5. Place in the preheated oven for 40-50 minutes, making sure to toss half-way through the cooking time to get everything evenly roasted. Sprouts are done when most have a dark brown, crisp outer leaf and the larger ones are fork tender.
  6. Enjoy your insanely delicious cruciferous candy. Eat them as a side dish, pop ’em as a lone snack, mix them into a creamy soup (like my Simply Creamy Butternut Squash Soup), or share them with your veggie-loathing friends to convert them to the dark (leafy green) side.
20151018_160152
Withholding the excitement of such a winning recipe was 98% impossible, as proven by the blurriness (and the fork).

*Careful cutting those things off the stalks, especially if you are really excited and halfway paying attention… and just bought shining, new, sharp specialty knife from Costco. And your name is Jasmin. Yes, I nearly sliced my thumb clear off whilst preparing this recipe. However, the end result was clearly totally worth it.

Fun fact: Brussels Sprouts is commonly misspelled as “Brussel” Sprouts. Who’s guilty?

Amazing Client Progress, Why the Scale Sucks, and How to Gauge Progress Without It

Just taking a moment to share some amazing progress from a lovely client. This girl is busy, just like the rest of you… traveling, working, an active entrepreneur with multiple thriving businesses, and – like most people – she’s not about to live & breathe fitness with hours of working out and a strict diet. That’s why we created a workable plan that allowed her to continue with her lifestyle AND achieve results. Flexible eating, no extreme diets or excess cardio or even daily training, better self awareness and maintainable day-to-day tweaks.

Ariana 3month progress 2015-page-0

One thing that I tell clients looking to transition into a lasting healthy lifestyle is that you should start with the BARE MINIMUM that it takes to see noticeable change. That way, you are more likely to keep continuing and progressing without burning out or backsliding into former, unhealthy habits. Going balls to the wall from the start is a great catalyst for some as results happen fast; but would you rather see immediate progress and bounce right back… or practice just a little patience, trust the process, and feel and see on-going success?

The truth is, with strategic nutrition you can change your body composition to whatever you envision. At this point, I can easily calculate and provide most any individual with the nutritional and exercise means to do so. But the most important part of anyone’s health & fitness journey is remaining as balanced as possible with minimal stress and while maintaining (and increasing) happiness.  Providing knowledge on how to obtain that is my priority when coaching clients towards their optimal fitness (and one of the reasons I do not coach for physique competitions as well as rarely toss out listed-food “meal plans” like other trainers may).

Something else I want you to notice about her stats – ladies, especially – is that her scale weight DID NOT CHANGE yet her physique is obviously tighter, smaller, and more fit. Often, clients come in who are simply “skinny fat” or carrying slightly higher body fat than they feel comfortable in. However, they are far from overweight (never mind, obese). Let me tell you, a large part of my client base has been said types of college-aged females and the number on the scale is like their holy grail gauge of success. This kills me, because that screwy little number can dictate someone’s day, their self-worth, their self-esteem, and their overall confidence when it is actually a horribly inaccurate gauge of true fitness, health, and progress.

Try this out: Move your scale from against the wall of the bathroom floor to anywhere else in the house, and watch it vary by 3-4 pounds (yes, really… I have people test this all the time to prove this point)!

This is why another priority of mine is to teach my clients that how you feel – both in and out of your clothes AND in your mind – and body fat percentage are what matter. In non-overweight clients who are within the criteria I mentioned above, we gauge progress by waist size, overall inches lost (or gained if muscle), clothing sizes, photos and body fat calculations. I solely obtain someone’s scale weight in order to calculate their body fat percentage.

Speaking of body fat, you may have heard that popular fitness phrase that “muscle weighs more than fat”. Well, I’m here to tell you muscle does not actually weigh more than fat does. Think about it: a pound is a pound regardless to what you’re weighing. Saying muscle weighs more than fat is like saying a pound of baseballs weighs more than a pound of feathers… when, really, they both weigh the same: a pound.

What the popular fitness quote is really trying relay is that muscle tissue is more compact – or denser – than fatty tissue; meaning it just takes up less space. So, for example, my client shown above lost 3 lbs of pure body fat while gaining 3 lbs of muscle. That is why although her scale weight remained the same, she lost inches and now fits into a smaller dress size. Simply, her body composition is much leaner and more compact thanks to less fat and more muscle.

I hope that more clearly explains how even if your body weight may not change, you are still potentially making progress in the right direction (especially if you’re incorporating any strength training on your fitness journey).

In a nutshell, if you are not clinically overweight or obese and simply feel you need to “lose a few pounds” – please, PLEASE do not waste your time by diminishing any amazing progress, body reshaping, fat loss, confidence, potential for a great day, or value in your efforts because of that ridiculously wonky number on a stupid electrical device. Pick a goal pair of jeans or dress and try it on each week or two to help you gauge which direction you’re going.

Back to the original subject at hand, I’m not going to say that slow-and-steady always wins the race because let’s be honest – that’s not always true. However, I will tell you that if quick-fixes haven’t worked for you in the past (and by worked I mean you’ve maintained the results you achieved), it’s time to reflect on your daily habits and lifestyle. Add in one thing at a time – like a walk after dinner, one large salad a day, going to the gym twice a week, or swapping soda for sparkling green tea – and stay consistent with it. Once you feel like it’s almost second nature, add another new, healthy habit into your routine.

With that, stop idolizing the scale and the number it flashes every time you hop on. To gauge your progress, choose a pair of jeans or a dress to fit into for a night on the town (making your goals fashionable AND functional!) instead of anxiously depending on that little machine you just hop on for five seconds. If you do regularly weigh yourself only to feel discouraged most of the time, I challenge you to get rid of your scale and trust the process of adding health-conscious habits for a solid month. I guarantee that within a couple of weeks, you will notice increased mood and confidence (and even progress!) plus less stress simply by removing that morning-happiness-dictator from your routine… because you will finally be able to dictate your happiness again.

Kale & Quinoa Bowl: Easiest, Filling, Nutritious Go-To Meal (RECIPE)

I introduce you to my latest obsession:

 

Nom nom nom....

 

 

You can’t really tell by the picture, but that bowl is HUGE and it’s holding 1 cup of cooked quinoa and 100g of chopped kale… along with an insanely delicious dressing that I will share below. This simple whole food duo is the perfect, delicious, filling, hearty base for so many different things – the list is nearly endless.

You can go savory, sweet, or spicy; you can add everything from more vegetables like tomatoes, cucumber, zucchini, or pumpkin – to fruits like chopped dates, figs, berries, or apples.

Another super bonus? If you’ve put yourself into a nutritional category box – I bet this fits into it. It’s all the “free’s” (Gluten-free, Dairy-free, nearly fat-free, egg-free) and all the “friendly’s” (Paleo-friendly, Vegetarian–friendly, Vegan-friendly, Carb-friendly, Allergen-friendly).

And when it comes to macro-nutrient ratios, this particular serving size has:

272 Calories

11g Protein

39g Carbs

5g Fat

7g Fiber

56g Sodium

Adding even more benefit? Both of these foods are incredibly nutrient dense in not only the macros above, but the micros such as: tons of anti-inflammatory phytonutrients, vitamins and minerals ranging from B-vitamins to Vitamin E and zinc, body-loving fibers, and more.

Basically, quinoa and kale are soul mates in my book.

Like I said, there are ENDLESS directions this two-ingredient base can go; but let’s start with one of my favorites these days…

Creamy Southwest Spice Dressing

Ingredients:

  • 2-3 Tbsp Lemon Juice
  • .5 to 1 Tbsp Extra Virgin Olive Oil
  • 1 heaping tsp Tahini (sesame seed butter, in Middle Eastern section of most markets)
  • 1 Tbsp Dijon Mustard
  • 2 tsp Mrs Dash salt-free Southwest Chipotle Seasoning
  • 1/4 tsp Himalayan Sea Salt (I just fresh grind in to taste)
  • 2 Tbsp Balsamic Vinegar
  • 1 Scant Tbsp Garlic Powder OR 2 cloves minced garlic
  • 2 tsp Onion Powder OR 2 Tbsp minced red onion
  • Freshly Ground Black Pepper (to taste… I like quite a bit)
  • Half a dropper of liquid Stevia, OR 1/2 Tbsp honey, OR 1 Tbsp Stevia in the Raw

Directions: Put it all in a bowl, whisk together, and toss with quinoa and kale…. That’s it. (Hint: make ahead of time by at least 30 minutes to let the flavors all soak up and merry. Nom!)

I always have a few cups of cooked quinoa in the fridge that I prepare in bulk in my rice cooker, one or two days a week. As for the kale, get 2-3 BIG handfuls, remove any stems (they tend to be a bit bitter sometimes), and chop up well before tossing.

Coming soon:

The True Health Trifecta Nutrition & Recipe Book:

Simple Salads, Soups, Sauces, & Dressings Edition!

This is turning out to be the perfect collection for everyone; from those beginning their health and fitness journey, to those well on their way and looking for new, EASY, healthy go-to meal ideas!

It will include TONS of crazy-easy yet healthy recipes like the one above; plus photos, nutritional facts & tips, kitchen & pantry basics and recommendations, my Macro-Nutrient Cheat Sheet, Pre- and Post- workout meal ideas, Soups, Salads, Dressings, and more!

Not to mention, unless you are allergic to a specific food, this book is EVERY-diet friendly! So whether you have put yourself in the Paleo box, Vegan category, High-carb-low-fat, Low-carb, Gluten-free, 80/10/10, intermittent fasting, carb-cycling… I purposefully made this a compilation of nutritious options that can be enjoyed by the majority of dietary lifestyles out there!

And, I know most people don’t have the time or interest to become the next Iron Chef in the kitchen… especially with the hustle and bustle of every day life. That’s why I made sure the recipes and tips in this book aren’t incredibly elaborate or time consuming. These are some simple basics to help anyone successfully achieve their goals without spending hours preparing and while getting in nutrient-dense foods that taste flipping amazing.

Can you tell how mega excited I am to be putting this together for you guys?! :)

Make sure to sign up for the newsletter and like the True Health Trifecta Facebook page for word on when it is available for sale in the shop! :)

4 Steps to Lose Fat & Gain Fitness, Client Highlight, and My VO2 Max Experience! (VIDEO)

Lots happening on the home front! Another article published in the Winter Park Observer, awesome client progress, and a new video just uploaded on my YouTube channel!

20140822_114458

*Can’t read it here? Just go to the Ask a Trainer Q&A page.

And now for a little Client Highlight of the week:

20140822_114306

This week’s client highlight goes to my awesome, hard-working, and fun client, THERESA! She’s the perfect model in the photos above ;) but more importantly, she’s consistent, comes in to get her training done even on the days she admittedly isn’t feeling it, is making GREAT progress with her endurance, strength, shoulders/arms and booty (which unfortunately aren’t showcased in this photo), and is just so fun to coach and work with.

I love what I do because of awesome people just like her!

As for the newest fun-filled video including my first VO2 Max testing experience, stories about drooling, and legit stick figure doodles to boot, check it out below:

 

And if you’d like to take a longer look at the art that was my recollection, well here you go:

20140821_221739
I know. It’s crossing into Picasso and Dali territory. So deep.

And yes, there are a BIG number of projects in the works; one of which I’m really excited about is a video series to help anyone with degenerative discs, back pain, and health both inside and out. Make sure to sign up for the mailing list (or subscribe to my YouTube channel) to find out the latest with that once it’s available! :)

EASY, Go-To Protein Shake Recipes!

Common Question: How do I USE protein powder?

Depending on the type of protein powder (for the sake of simplicity, I will refer to the two more common comparisons: whey and plant-based), there is little difference when it comes to actual preparation and ways to enjoy.

Compared to whey, plant-based protein (like my favorite: RawFusion), tends to act more like a ‘flour’ when mixed or baked into different things. It is a bit thicker, slightly harder to blend, and can even be made into a pudding quite easily (similar to casein protein for anyone familiar with Casein Fluff). Whey, however (especially whey isolate), tends to become more gummy and liquid-like and would not suffice in a pudding-type treat. Due to this, it does blend into liquids or other foods, like yogurt, much faster and easier.

So in the case of consistency, plant-based proteins = thicker like flour; whey proteins = easier to blend into liquid. Regardless, both are great for blended smoothies. And since most clients I have worked with are in need of a convenient way to use protein powder as opposed to becoming the next Master-of-Creative-Culinary-Uses-For-Protein (guilty, as proven by the video at the bottom of this post), I will share a couple of my favorite go-to protein smoothie ideas that are easy, delicious, and nutritionally-sound.

These are great any time of day: breakfast, an hour or so before your workout, after your workout, or literally any time. Sure, there are certain benefits timing-wise if you want to get more detailed with the science of nutrient absorption versus activity and a whole slew of other metabolic factors, but what ultimately matters is simply getting into the routine of having additional protein and feeding your body favorable nutrients in general. Trust me. Do not over-complicate things, especially with new routines. Focus on the grand scheme rather than minute details. Have your shake or smoothie where it fits best for you and your schedule.

Remember: it is best to start with small and simple habits!

Protein Mocha Frappuccino

  • 8-10 oz. unsweetened almond or coconut milk
  • 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion
  • 1 Tbsp. Instant Coffee Granules
  • 1 Tbsp. Unsweetened Cocoa Powder *omit if you’re using Chocolate-Flavored Protein
  • 1 Handful of Ice
  • 1 Tbsp. Chia Seeds OR 2 Tbsp. Ground Flaxseed
  • Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Mint, Orange, Banana.. tons of fun flavors out there! Be creative!

Blend in blender and enjoy!

Fruity Protein Smoothie

  • 8-10 oz. unsweetened almond or coconut milk
  • 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion Vanilla
  • A big handful of raw spinach
  • 1 Cup Frozen Berries
  • 1 Tbsp. Nut Butter, Coconut Butter, Chia Seeds OR 2 Tbsp. Ground Flaxseed
  • Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Orange, Banana… get creative!

 Blend in blender, sprinkle some cinnamon on top, and enjoy!

*For those seeking a trusty, inexpensive little blender, I always suggest this Hamilton Beach Single Serving Blender with Travel Lid. It is easy to find (sold at Wal-Mart or Amazon.com for $12-14), blends your shake smoothly, lasts FOREVER (I’ve had mine for over 6 years, plus check out these reviews), and is great to keep at work and/or at home.

The great thing about smoothies is that you CAN very easily adjust and get creative according to your taste! Make it a Veggie Smoothie by adding in some cucumbers, celery, spinach… Make it an Apple Pie Smoothie by using vanilla protein, cinnamon, a chopped apple (or even organic apple sauce), and some walnuts… Make a Pumpkin Pie Smoothie by using pumpkin puree, vanilla protein, cinnamon, ginger, nutmeg, and some pecans… Don’t be scared to try new things! You’ll be surprised at some of the deliciousness you come up with.

For those who ARE open to becoming more creative with protein powder, try mixing it into some organic Greek Yogurt, or mixing it into cooked and cooled down oatmeal, or even making it into a pudding like I mentioned and using it as a dip or sweet cream sauce like I did in this recipe.

Want to get really fancy?

Check out this video recipe for Protein Marshmallows!

Coming soon: Recipes for both my easy, homemade chocolate bars and simple, sprouted grain “graham” crackers to use with the Protein Marshmallows for the delicious S’mores-From-Scratch as shown here…

Smores

Like I said, the possibilities really are endless! :)

Macronutrient Cheat Sheet now available!

Whether you are new to fitness and starting off your fat-loss journey, or you are playing with a macro-based form of nutrition and dieting (like IIFYM, or If It Fits Your Macros); or you want to learn more about the “categories” your favorite foods fall into in terms of Protein, Fat, Carbs, or Fiber; or you want to practice a sustainable way of figuring out portion sizes that doesn’t require you to carry a scale or measuring cups around (because, honestly, who wants to do that?!)… I am excited to share this with you!

Here is a little “cheat sheet” that I made specially for my clients, which is now available to all of you in the store!

This affordable, simple-to-follow Cheat Sheet will help you learn:

  • Numerous common different sources of protein, carbohydrates, and fats

  • Which common whole foods are natural combinations of proteins/fats or protein/carbs

  • General suggested serving sizes for men and women (that don’t involve measuring cups!)

  • General food timing suggestions for optimal progress or fat loss

  • Additional tips about fiber, greasy/junk foods, and seasonings

It has proven to be a huge help to many of you guys already, which makes me super happy to hear because I put a lot of thought and time into it for you all! I definitely encourage you to order up (it’s a full-size .PDF download you will gain access to once purchased), print it out, and keep on the fridge!

Shoot, print out a few and keep one at work and one in your wallet or purse, too. Look it over as a guide whenever you need to, and feel free to share it with friends!

THT Macro Cheat Sheet-page-0(1)

An even better idea (and how I provide these wonderful little things to clients in person) is to print your Cheat Sheet in half-page size and then laminate it at a local office supply store… this way you can circle or cross off foods with a dry erase marker, making it a compact re-usable grocery list!

IMAG1097-1

Whether you are just starting out towards your fitness journey with nutritional awareness or well on your way and in need of a handy guide to keep things in check, I hope this acts as a useful tool for you or someone you know! :)

 

Get yours here: Macro-Nutrient Cheat Sheet

 

3-Minute Chocolate Protein Cake (aka: the 2:30 AM Mudd Cake)

I’m going to keep this short and simple so you can try it, stat. Here is something so easy, SO yummy, and my clients have probably heard me mention it once or twice (hence the requests for this post, which I apologize for how long it took me to do)!
This individually-sized chocolate cake literally takes just a few minutes to make and uses simple, protein-packed ingredients that will satisfy your sweet tooth without artificial ingredients, sugars, or additives. The recipe is also gluten-free, dairy-free, and even vegan if you replace the liquid egg whites with a vegan-friendly egg substitute.
Easy Vegan Egg Substitute:  Mix 2 Tbsp ground flax (seed or meal) with 6 Tbsp warm water. Let sit for about five minutes, until it becomes a gooey, egg-like consistency. Use in recipe as you would eggs/egg whites.
Plus, did you know that cocoa actually has numerous health benefits, including alleviating cravings and encouraging satiety?  You’ll be surprised at how moist, rich, and delicious this turns out (and this is, admittedly, coming from someone who is NOT typically a fan of microwaving anything… never mind baked goods)!
Even more exciting news? This is just the first of a number of recipes (and videos) I will be posting featuring my most favorite, plant-based protein, RawFusion by SAN.
So here she is, the 3-Minute Chocolate Protein Cake (originally named the 2:30 AM Mudd Cake by the other half, who can also be credited for the lovely photo you see below… before it was devoured, of course).

RawFusion chocolate cake

3-Minute Chocolate Protein Cake (makes one serving)

In a mug or small bowl, whisk together the following:

From there, simply put it in the microwave at a power level of 5 for 2 minutes (adjusting that power level is super important to ensure the right finished product here). Anddd… DONE!

(Could that have been any easier?!)

If you want to get even fancier, feel free to top it off with the following:

Sweet ‘n Creamy Vanilla Sauce (enough for two servings of cake)

Simply whisk together the following in a bowl:

  • 1/2 Scoop of RawFusion protein (vanilla flavor preferred here!)
  • 1/4 C. unsweetened Almond Milk (or enough to make it a thick-but-pourable consistency)
  • 1 Tbsp Stevia
  • 1/2 tsp. Pure Vanilla Extract

After the cakes are done, flip them over onto plates and then spoon that goodness on top. You can also sprinkle with some chopped nuts (like the pistachios seen above)! ENJOY :)

 

 

 

How to Make Perfect Hard Boiled Eggs EVERY Time (video)

I absolutely LOVE eggs. Always have, always will. Whether they’re scrambled, sunny-side-up, chopped over a salad, or even straight out of the carton (whites, in that case. And no, it doesn’t taste like foot. It’s tasteless and awesome)… Eggs have always been a staple food in my regime of deliciousness.

Eggs in bowl

Cadbury Creme Eggs were even my favorite holiday treat growing up, for goodness sake. Side note: Are you aware they have actually decreased 30% in size since back in the heyday? Truth.

I partly hold this on account of my dad and the memories of him making his yummy breakfasts of eggs, mushrooms, cumin, and close to a half-stick of butter in a pan. I always wanted whatever he was making because it smelled so warm and spicy. Plus, he always ate everything with Lebanese pita bread. Believe it or not, the pita and butter was my favorite part… I just kind of put up with the eggs (reminder: Nutrition Specialists are not born Nutrition Specialists) and I could still hear my mom saying, “That is TOO much butter for her! Way too much,” to which he would say okay and then slice me off another chunk of golden, melty goodness when she wasn’t looking.

Egg Halves

Coincidentally, I really miss my dad about now… and the thought of that much butter at this point kind of makes my stomach turn. But, I digress.

When it comes to the most convenient form of eggs – hard boiled – there is actually a LOT more involved then throwing eggs in a boiling pot of water and then peeling them after a few minutes. It’s a SCIENCE, and if you don’t have it down, you’ll likely experience one (or all) of the following hard boiled fails:

  1. Tearing and peeling half the whites off with the shell. I call this the Moon Crater fail.
  2. Success with peeling… but a puke green rim (or totally green, for that matter) yolk on the inside. Aka: the Groke.
  3. A yolk that isn’t completely cooked and still runny (which is on purpose, at times, ie. the soft boiled egg).
  4. A cracked or broken shell while boiling which ends up in seeping out whites and tumor-growth looking eggs.
  5. (Add your hard boiled egg fail here)

It came to my attention recently that so many people don’t know exactly how to make the perfect hard boiled egg. Whenever anyone asks me what a good, portable, convenient option is for a snack, one of my go-to suggestions is this winner. However, 9 out of 10 people say they can never make them right! As soon as a couple of clients mentioned spending way too much money on a way questionable means of this amazing, protein-packed snack (*cough* 7-11 ready hard boiled eggs in a plastic baggy), I KNEW I had to share this post to benefit their bellies and everyone else who fears attempting the delicousness that is the HBE.

I’m pretty happy to say I have it down to a science and am even happier to share it here!

IMG_1842

HOW TO MAKE THE PERFECT HARD BOILED EGGS

You’ll need:
  • Eggs
  • Water
  • Large sauce pan with lid
  • Large slotted spoon
  • Large bowl
  • Ice

As an example here, I’m using a small saucepan and just a few eggs. But I highly suggest making these in bulk and using the biggest stock or sauce pan you have because you want to make sure the eggs are covered by a good inch of water without it boiling over once things get moving. Plus, it’s amazingly convenient to have a bunch of them ready to go in the fridge, especially if you don’t have time to prepare food during the day and need a quick snack (or protein for a full) to grab and go.

Step 1: Carefully place cold eggs in a single layer at the bottom of your sauce pan.
Eggs in Saucepan
Notice the bottom egg is a little cracked. At the end, I share a tip that helps salvage the whites if they seep out while boiling.

 

Step 2: Fill the sauce pan with cold water until all the eggs are completely submerged (about an inch of water above eggs).

Cover with Cold Water

 

Step 3: Put sauce pan on stove and set it to high to boil.
Put it on to boil
Keep a good eye on it because it won’t need to boil for long…

 

Step 4: Once water gets going with a rolling boil, let boil for only one minute before removing from stove top.

Boiling eggs

 

Step 5: Cover with lid and take off the burner, setting it to the side

IMG_1803

 

Set a timer for 15 minutes. The eggs will continue cooking in the hot water as they sit.

Timer

 

Step 6: Fill up a large bowl halfway with ice and then up about 3/4 high with cold water

Ice Bath

 

Step 7: Once timer goes off, use a slotted spoon to remove eggs from sauce pan and place in ice bowl.
IMG_1809Eggs in Ice

 

Let sit about 10 minutes, until ice is mostly melted down.
Eggs in Ice Bath
Can you guess which egg is the one that had the crack in it?

 

Now. Time for things to get serious.

Peeling

 You’ve made it this far, peeling glory is soon ahead.
And what would an instructional post be without a little video for the visual people?

Main tricks are:
  • Have water handy for rinsing (and even peeling under). It will help the shell slip off.
  • Tap both ends of the egg gently on a counter, then do a gentle “rolling’ motion to break it all around before peeling off (this REALLY helps!)
  • Use the side of your thumb to gently glide the shell off (as opposed to nails or the tips of your fingers). This alleviates risk of tearing any whites off with the shell.
  • Organic, brown eggs are harder to peel than regular, white eggs. Basically, the fresher the egg, the harder to peel. I definitely suggest and prefer organic, free range eggs if you plan on eating the whole thing including the yolk-y goodness. But if you mainly just want the whites, it will be easier on your prep (and wallet) to just get regular white eggs.
  • Try not to eat them as you’re peeling. At least not all of them. Yummy little health balls they are.

Additionally, if for some reason an egg cracks in the pot and whites start seeping out (like one of mine did because it had a slight crack in the shell before putting in), have some distilled white vinegar handy and throw a splash or two in the water as it begins to heat up. This helps the white coagulate faster and works well to salvage the egg.

Food for thought: Do you feel like hard boiled eggs make you bloated and gassy?

There is actually justification for this. Eggs (particularly the whites) are very high in sulfur… what most people familiarize with the “rotten egg” or Florida sprinkler system smell. Sulfur is a beneficial nutrient and one of the reasons eggs are a great super food. Any time eggs are cooked, the sulfuric compounds in the proteins are broken down and hydrogen sulfide is released (the cause of that smell). In the case of the HBE, however, this hydrogen sulfide has nowhere to really go. The green rim around the yolk from “overcooking” is actually a reaction between the ferrous iron in the yolk and the hydrogen sulfide in the white (yay, science)!

Some people poke a tiny hole with a very small needle in the shell of the egg before boiling to release pressure and claim this eases any digestive upset caused by the broken down proteins. I’ve never noticed any digestive issues regarding HBE’s personally, but it may be worth trying if you’ve had this issue! People also claim that poking the tiny hole encourages more even cooking, making the eggs easier to peel. But, as you can see once you try my method, a hole isn’t necessary for super hard boiled success!

Now time to go enjoy them however you like! My preference is simple with a bit of sweet and tangy homemade ketchup :)

Delicious Eggs

Now that you know how to cook them up, what is your favorite way to eat hard boiled eggs?