3 Ingredient Butternut Squash Mashed Potatoes

Squash season is upon us and this is an easy, low carb spin on mashed potatoes! This recipe takes less than 15 minutes to make, it’s delicious and filling!

Ingredients:

  • 343g cubed Butternut Squash ( I used 1 bag of Trader Joes pre cut squash)
  • 1T Grass-fed Butter
  • 1/4 Cup Coconut milk (I used So Delicious brand)

Directions:

  • Boil water in a medium pot
  • Add in squash, boil until tender
  • Strain squash then add butter, milk, squash and salt and pepper in a blender
  • Blend until smooth!

Makes 2 Servings

Macros in one serving: 6F 19C 2P

4 Ways to Incorporate Fresh Pumpkin Into Your Day!

It’s that time of year, everywhere you turn, pumpkin is there! Aside from being delicious, pumpkin has many health benefits! To name a few:

  • Packed with vitamin A & C
  • High in fiber
  • High in antioxidants
  • Low calorie, but filling! Great low carb option!
  • High in Potassium
  • Filled with micronutrients that are great for the health of your skin!

Pumpkin is great for you and easy to mix into different recipes! Here are a few ways we love to incorporate it into our day!

Pumpkin Smoothie

  • 1/2 cup Pumpkin Puree’
  • 1 Cup unsweetened coconut milk
  • 50g Banana
  • 1 Scoop Vanilla Protein (we love Swoleverine or Elite Fuel)
  • 1/2 t cinnamon
  • 1/2 t nutmeg

Macros: 22C 3.5F 30P

Pumpkin Oats

  • 35g Organic Oats
  • 1/2 cup Pumpkin Puree’
  • 10g Raw Honey
  • 15g crushed pecans
  • Cinnamon to taste

Macros: 43C 12F 8P

Pumpkin Protein Pancakes

Check out our recipe here:

Pumpkin Pasta Sauce

  • 100g Sweet Onion, diced
  • 2 Cloves Garlic, minced
  • 2 15oz can Pumpkin Puree’
  • 1 15oz can Tomato Sauce
  • 2 tsp. Raw Honey
  • 1 cup Water
  • 1/2 cup full-fat Coconut Milk
  • Salt to taste
  • 1 tsp. Basil

Makes 6 servings

Macros: 12C 4F 1.5P

Enjoy the season of all things pumpkin!!

Southwest Spaghetti Squash Casserole

Spaghetti Squash casseroles are one of our favorite dishes! You can make them so many different ways, feed your whole family or eat off of it for several days! Plus, they are super calorie and macro-friendly!

If you love Mexican dishes, this casserole will be right up your ally! Super easy to make and crazy satisfying! We upped the protein in this recipe for a protein-packed dish per serving!

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INGREDIENTS:

  • 1.5 lbs Organic Chicken Thighs
  • 1.2 lb Organic Chicken Breast
  • 600g Spaghetti Squash
  • 200g Orange Bell Pepper
  • 200g Red Bell Pepper
  • 4 oz Mushrooms
  • 100g White Onion
  • 1.5 Cup Reduced Fat Mexican Cheese
  • 1 4.5oz can Green Chiles
  • 1 18oz can Organic Black Beans
  • 1 18 oz can Diced Tomatoes
  • 2 Egg Whites
  • 1 10 oz can Green Enchilada Sauce
  • 1T Chili Powder
  • 1T Cumin
  • Salt to taste

DIRECTIONS:

  • Cook chicken in crockpot on high for 3-4 hours until cooked through. I cooked it in Trader Joes Taco Sauce! Shred with two forks.
  • Preheat Oven to 375. Cut Spaghetti Squash in half, scoop seeds out, lay face down on a baking pan and bake for 45-60 minutes, until tender and you can shred squash out with a fork.
  • Dice peppers, onions, mushrooms.
  • Mix all your ingredients together, pour in a greased baking dish and bake covered for 45 minutes @350, then another 15 minutes uncovered.

I divided this into 6 servings:

Macros per serving: 11F 35C 40P

Top with avocado, salsa or sour cream!

Micro-Packed Meaty Chili w/ Pumpkin Cornbread

It’s that time of year to but out the slow cooker and whip up some comfort food! What better way to do it with chili and pumpkin cornbread?! … you know we had to sneak pumpkin in there somewhere!

This recipe is filling, nutritious, a little indulgent and is sure to fill you up!

Enjoy!

For the Chili:

Ingredients:

  • 1 lb 93/7 Ground Beef
  • 1 Can Organic Black Beans
  • 1 Cup Corn
  • 6oz Zuchinni (1 large)
  • 150g Carrots, diced
  • 150g Onion, diced
  • 4 0z Crimini Mushrooms
  • 15oz can Tomato Sauce
  • 15oz can Diced Tomatoes
  • 2 Cloves Garlic
  • 1T Olive Oil
  • 2T Chili Powder
  • 1T Cumin
  • Salt to taste
  • Dash of Cayenne Pepper

Directions:

  • Brown ground beef and veggies (except Mushrooms, beans and corn) in olive oil until pink is almost gone.
  • Combine with the rest of the ingredients in slow cooker and mix well.
  • Cook on low for 8 hours, stirring occasionally

Macros for one serving: 6F 19C 16P

*We recommend weighing the whole batch in ounces or grams, this way if you have leftovers you can weigh out however many servings you’d like!

For the Pumpkin Cornbread:

Ingredients:

  • 1 1/2 Cup Pumpkin Puree
  • 1 Cup All Purpose Flour
  • 1 1/2 Cup Organic Cornmeal
  • 1/3 cup Raw Sugar
  • 3/4 Cup Nonfat Greek Yogurt
  • 2T Coconut Oil (melted)
  • 2 Whole Eggs
  • 3/4 Cup low-fat Milk
  • 1T Baking Powder
  • 1/2t cinnamon
  • 1/2t sea salt

Directions:

  • Preheat oven to 350 and line 18 muffin tins with paper muffin liners, spray with non–stick spray
  • Mix pumpkin, eggs, yogurt, milk and oil together.
  • In a separate bowl, mix the rest of the dry ingredients.
  • Slowly combine wet and dry until smooth
  • Evenly disperse into 18 muffins.
  • Cook for 20-22 minutes

Macros for 1 muffin: 2.7F 17C 3.6P

 

 

Pumpkin Cream Cheese Muffins

These pumpkin cream cheese muffins are the perfect treat! All you need is one to satisfy that sweet, pumpkin craving that comes around this time of year!

 

Ingredients:

  • 1 1/4 cup Whole Wheat Flour
  • 3/4 cup Sugar in the Raw
  • 1 tsp. Baking Soda
  • 2 tsp. Pumpkin Pie Spice
  • 1/4 tsp. Nutmeg
  • 1/4 tsp. Cinnamon
  • 1 1/3 cup Organic Canned Pumpkin
  • 2 T. Cocounut Oil
  • 1 Whole Egg
  • 1 1/2 tsp. Vanilla Extract

For the Frosting:

  • 5oz 1/3 Fat Cream Cheese
  • 2 T. Sugar in the Raw
  • 1 Egg Yolk
  • 1 tsp. Vanilla Extract

Directions for Muffins:

  • Preheat oven to 350 degrees. Line muffin tin with muffins cups, spray with non-stick spray
  • In a medium bowl, combine flour, sugar, baking soda and spices. Mix well.
  • In a large bowl, combine wet ingredients.
  • Slowly mix in dry ingredients until combined.
  • Divide mix evenly between 12 muffins cups

Directions for Frosting:

  • Combine all ingredients together, whisking with a fork or an electric beater.
  • Top each muffin with 1T of frosting
  • Using a toothpick, swirl on top.

Bake for 22-24 minutes until toothpick comes out clean! I baked a little less, for a more “goo-ey” result!

Makes: 12 muffins

Macros: 5.5F 27C 4P

Learning to Listen to Your Body: Why Biofeedback Matters

We all have heard the phrase, “listen to your body!” But, what exactly does that mean and how do we do it? How do we know what it’s telling us?

Sometimes we can trust our own judgement on what our body is telling us, other times we can easily let our emotions skew what it’s actually telling us. We can mistake boredom for hunger, or stress can suppress our hunger. We may need a rest day, but our guilty conscious may be telling us to push harder and workout anyways. We may be starving, but that online macronutrient calculator says we can’t eat anymore that day or we will gain weight.

Learning to listen to our bodies and constructively assess biofeedback is key to getting to know what our body really needs. The more we practice this, the easier it will become and a great place to start is having a coach or someone from the outside looking in, that can help us assess what’s really going on without getting emotions involved.

We can be given the most perfect nutrition plan in the world, but if our biofeedback is off in one or more areas, it can greatly affect progress. For example, if we are hitting our nutrition on target every day, but we are sleeping like crap, we are bound to feel like crap! This can alter the number on the scale, the way we perform and our body composition, just from lack of sleep! Hence, why it’s so important we are constantly looking at the big picture.

As coaches, we want to make sure that week to week we are not only assessing nutrition but we are assessing all biofeedback markers. So let’s take a look at what these markers are and why they are important!

SLEEP

The first marker, and we venture to say the most important one of all, is sleep! It seems to be glorified these days to be running on empty and burning the candle at both ends, but why? Sleep is when our bodies are able to recover from the long hard days and stress we put it through. Getting 8 hours of sleep is crucial to make sure that our energy stays steady throughout the day so we can perform and accomplish what we need to through the day. This is also a time where our hormones repair themselves. Ghrelin and Leptin are our two hunger hormones, if these aren’t fully recovered and rejuvenated, our hunger signals can be thrown off. Have you every been extremely tired and felt hungrier than normal? That’s because lack of sleep is most likely giving you false signals which can lead to overeating and weight gain! Think if this is day after day and month after month it can be seriously hard on your health! With lack of sleep motivation to be active can go down and it’s much harder to put our bodies to their full potential! Lack of sleep can cause more inflammation in the body which can be the start of many more health problems.

ENERGY

Piggybacking off of sleep, keeping track of your energy patterns throughout your day and week is helpful. It should not be the norm to feel huge spikes and drops in energy. If you are, then you will want to look further into quality/quantity of sleep, recovery, food quality and quantity & daily stressors. Not enough sleep of course is the number one culprit, but eating low quality foods, unbalanced calories, or having too much stress can all contribute. Diving deeper into these areas and making small changes can do wonders for your energy levels! If you are constantly walking into the gym with low motivation and low energy, it’s not always beneficial to “push through.”

HUNGER

Are you constantly hungry or thinking about food? Are you never hungry and have no appetite? Neither is a good thing! Unless you are purposely in a well planned out caloric deficit that you have a time line for, regular, extreme hunger is not a good thing! Yes, we should have regular hunger signals throughout the day, that is healthy! But if you are ravaging 24/7 it’s a sign that you need to up your calories. When in a dieting phase hunger will naturally be higher, but it shouldn’t be anything you can’t handle. On the contrary, if you are in a dieting phase and you don’t feel hungry at all this can also be a red flag. We should have natural hunger signals, especially when in a deficit. If hunger is totally gone, it’s a sign your body is adapting and needs a break from dieting.

STRESS

Stressors in life will happen and a little stress isn’t always a bad thing, however, if you are in a constant state of hair-pulling stress, it’s likely you need to make a change. Emotional and mental stress directly affect our bodies physically and can prevent progress from happening and can even potentially cause weight gain. Again, these days stress seems to be glorified, when in reality it is a slow killer. If you feel like you are stuck, look at the stressors in your life and if you feel like stress is high, make it a priority to start finding ways to rid of it! Meditation, yoga, more sleep, workouts, time with family & friends, vacations, getting outside, whatever you find relaxing and rejuvenating- make more time for that!

If you are looking to live a healthier life and get results- whether that be weight loss, performance, weight/muscle gain or just overall better quality of life, nutrition is key. However, nutrition and your biofeedback go hand in hand, one will suffer without the other! Beyond scale weight, measurements and body composition, the above markers play a huge role in your overall health and success. Next time you feel frustrated with progress or how you’re feeling, dive deeper into these markers and see if you can find something that is throwing you off!

 

Autumn Harvest Air Fryer Gnocchi

Ingredients

  • 1 lb Trader Joes Ground Chicken
  • 1 Jar Trader Joes Autumn Harvest Creamy Sauce
  • 2 Large Zucchini (mine totaled 12 oz)
  • 4oz Chanterelle Mushrooms
  • 4 cups Trader Joes Cauliflower Gnocchi

Directions

  • Preheat Air Fryer to 400 degrees
  • Over Medium heat, brown ground chicken
  • Add gnocchi to air fryer, cook for 10 minutes, flip halfway through

  • In separate pan, sauté’ mushrooms until tender, drain water, then add to chicken
  • Brown zucchini over medium heat until tender, add to chicken mixture
  • Add sauce and simmer for 7-10 minutes on low
  • Pour over serving of gnocchi

Makes 4 servings

Macros for 1 serving: 27.5P 37.6C 18.4F

5 Ways to Make Your Morning Cup of Joe A Little Healthier!

Growing up in Washington State, I have grown up in the land of coffee. There is a coffee stand on virtually every corner and Starbucks even originated in Seattle, if that tells you anything at all! Washingtonians love their cup of Joe and I have to admit, it’s probably a pleasure in life i’ll never give up!

I started my coffee drinking habit because I worked in a coffee shop all though school and it was at my disposal. Of course, back then it was more like sugar and milk with some espresso shots thrown in. I have never been the black coffee kinda gal, and if you are a straight black coffee drinker I commend you, ya’ll are hardcore! Once I started becoming more aware of nutrition of how much sugar and calories were in some of those drinks, my mind was blown at how many calories people were taking down in a single drink!

Then started my journey to find ways to still love my morning coffee and make it taste delicious without being loaded with sugar and calories! Liquid calories are somewhat of a tragedy at times if you are watching your intake. They usually taste good, but don’t fill you up or keep you full for too long (unless we are talking a seriously loaded smoothie!). Plus, taking the time to actually chew our food helps signal our body that we are full and satisfied.

So why not be able to enjoy our coffee without all the added calories? Best of both worlds? Yes please!

Here are a few ways I love to spice up my morning (or afternoon!) cup of coffee while keeping it healthier and macro-friendly:

  1. Start with a black base. If you are ordering it out, instead of ordering as a latte’ (milk base) order it black or as an americano and build from there. This will save you a lot of calories since it’s a water base and not milk! If you are making it as home, same rules apply, just start with your espresso and water or black drip coffee.
  2. Add Your Milk or Milk Alternative. Asking for a specific amount of milk will control the calories. For example, instead of having them freehand pour your milk of choice in, ask for 1,2,3 oz, etc. or ask to pour it in yourself! I think it’s a common misconception that going straight for non-fat milk is the way to go, but often using whole milk, half and half or another milk like oat, almond or soy can take less milk and not many more calories to satisfy just as much! There are so many great milk alternatives out there now that if you don’t do well with dairy but like a creamy coffee, the options are pretty endless!
  3. Ask for it Steamed and Foamy! If  you add a smaller amount of milk, but ask for it steamed, it will still give a frothy, latte’- like base to your black coffee!
  4. Add Spice! Ask for cinnamon, pumpkin spice, nutmeg or vanilla powders to be steamed or mixed in, this is a great calorie-free way to add some excitement to your cup!
  5. Sweeten it up! While we don’t think artificial sweeteners should be a staple in your diet, a small amount in your coffee can add a little sweetness while not adding a bunch of carbs to your drink. Asking for sugar free syrup or using monk fruit drops, sweet drops, or stevia are all ways to sweeten it up a bit! If you don’t mind using some carbs up, some local honey will add just enough sweetness and still doesn’t break the macro bank! If you want the real deal you can always get your flavor of choice but ask for it half sweet, given most flavorings are pure sugar, usually half the amount is still plenty!

These are just a few ways to save on calories and still have a delicious cup of coffee! If you want to find new creative ways to order your coffee, we love following @macrobarista on Instagram for all kinds of fun ideas- macros included!

As Fall approaches, there’s nothing quite like a cozy cup of coffee! Shoot us a comment as let us know what your favorite way to drink your coffee is!

Cheers!

Katy

Taco Salad

Ingredients

  • 6oz Organic Chicken Breast, diced
  • 130g Organic Refried Beans (or black beans)
  • 85g Mixed Greens
  • 60g Mango Peach Salsa (we used Archer Farms)
  • 2 Hard Taco Shells
  • 3oz Mushrooms
  • 2oz Green Pepper
  • 1oz Red Onion
  • 28g Reduced Fat Mexican Cheese Blend
  • 40g Avocado
  • Trader Joe’s Chili Lime Seasoning

Directions

  • Sautee’ chicken in chili lime seasoning, add in diced peppers, onions and mushrooms, cook until tender. Remove from head and set aside too cool.
  • Warm refried beans, spread on the bottom of your plate.
  • Top with mixed greens, add chicken mixture
  • Add diced avocado, cheese and salsa, crumble taco shells on top!

Macros: 55C 25F 57P

Nothing Tastes As Good As Skinny (Scratch that- Healthy) Feels!

We’ve all heard the saying, “nothing tastes as good as skinny feels!” But what constitutes skinny?

Does skinny really feel that good?

Will being skinny be enough of a motivator to maintain that physique and discipline it takes?

Does skinny=healthy?

I would argue, that nothing tastes as good as healthy feels!

Skinny can come from starving ourselves, it can come from sickness, it can come from healthy habits and discipline, but it can also come from unhealthy habits too.

If we are motivated solely by physical attributes, it’s a means to being disappointed and burned out.

I used to be that girl, that constantly chased a certain look. I would kill myself in the gym and eat like a bird to try and be skinny and even when I was that, it wasn’t enough. I never saw myself as skinny enough and was never quite satisfied.

We need to chase something bigger, it’s human nature to appreciate something more and protect it more if we work hard for it and if it gives us a deep sense of accomplishment and satisfaction.

It’s easy to eat fast food. It’s easy to skip the gym. It’s easy to sleep in. It’s easy to be too busy to prioritize ourselves. It’s easy to make excuses. It may even be easy to be “skinny” but none these things make you feel amazing from the inside out. None of them give you long term satisfaction. None of them give you the results you are really looking for.

Instead, what if we focused why we even want to look a certain way?

When you look that way, how do you think you would feel?

What would your life look like?

What would your daily habits be?

What would you have to say no to?

What would you have to say yes to?

What would you have to sacrifice?

What would you gain?

Personally, I started to find a love for pushing my body physically, it started with running and doing races and turned into Crossfit. It became a challenge for my mind and body daily to push myself and become a little better. Finding something that I enjoyed that made me healthier and stronger, naturally made me want to eat well. Once I started to shift my focus from what I looked like aesthetically to what my body could DO, my life changed.

I often get asked how I resist the temptation to eat “bad” foods. First off, there is no cheat foods or bad foods, food is food (that’s a song for another time)! But are some foods better for our health than others? Absolutely! We all know those foods that make us feel like crap and although I love pizza and cookies once in a while, I rarely have the desire to reach for those foods over the nutritious ones I know will make me feel good.

Just like anything else, eating well is a learned habit. All of those junk foods out there are made specifically to get us addicted! So we must make the conscious effort over and over and over again, to choose to eat well! The knee-jerk reaction to choose the good foods doesn’t happen overnight, but if you continuously make the effort, eventually it will just become habit.

More than anything you will become addicted to the feeling of feeling amazing. Then, the physique you want will just become a bi-product of the healthy habits you’ve created.

I know what I feel like when I eat well and exercise and i’ve engrained it so deep in my habits that now I know if I go too long without moving my body or if I eat too many crappy meals, I will feel like crap! Of course, I still have times where I indulge and I skip days of working out, but I always come back to my home base because I know that’s where I live my best, healthiest life.

Feeling healthy and engraining those habits doesn’t happen at the drop of the hat, it takes time, hard work and dedication! So here are a few ways you can start chasing the feeling and your ‘why’ behind true health:

  • Start small! Switch out one habit you know is holding you back, for one that is going to make you feel amazing!
  • Write down your ‘why.’ Put it somewhere you can see it everyday. Maybe this is to live a long life with your kids, to travel, to be able to hike or do something you love!
  • Identify current daily habits that are holding you back. Write down an action you can take to combat those habits
  • Get an accountability partner! Someone that has your best interest in mind, that wants you to succeed and will hold you accountable to your goals.
  • Don’t be so hard on yourself! Remember, we are playing the long game here. Slips ups will happen, the journey won’t be perfect, but if you keep going, you will look back and be so proud of the changes you have made!
  • Have fun! Living a healthy lifestyle shouldn’t be torture. Healthy foods are delicious and moving our bodies can be fun! Find new recipes, hire a coach to help you, find forms of fitness that you enjoy!

I want each and every one of you to feel how good it FEELS to be healthy. No more beating ourselves up because we aren’t skinny enough or don’t look a certain way. It’s time to experience true health from the inside out!

XOXO,

Katy