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

No bake cookie dough bites!

As a little kid, did your mom ever let you lick the spoon when she was baking? Lucky you if so…mine did NOT haha. She was being a great mom, always watching out for us and you know what? No salmonella poisoning here! Plus, she baked all the time and we got to reap the benefits of that when those cookies came out of the oven.

I recently started following an instagram account @kids.eat.in.color that posts amazing content about how to talk to your kids about nutrition and how to teach them good habits in a roundabout way. One of the things she discusses is that by having things like cookies or candy in moderation in every day diet, it prevents your child from feeling restricted. Feeling restricted can lead to sneaking food, binging, and obsessing about food but if you show the how you can fit those things into your diet through balance, it reduces/eliminates that urgency that feeling restricted can bring. I totally agree. My mom always baked cookies or bars or whatever new dessert recipe she stumbled upon pretty much weekly and we never really batted an eye at it. Sure we would have a cookie or a serving of it but there was definitely never an urgency to scarf the entire pan.

Plus, just because we label something “cookie” or “candy” or “dessert” doesn’t mean its bad. There are plenty of sweet treats out there that are made with really great ingredients. Teaching kids early on about balance with nutrition is great and there are plenty of adults who I get the opportunity to work with that are learning the beauty of balance.

I recently had dinner at a friends house who’s mom actually introduced me to this recipe. She called them “fat bombs” since they’re higher fat, lower carb bites. The higher fat makes them much more satiating so eating one at night while I’m unwinding from the day definitely hits the spot. Here is what you need:

 

INGREDIENTS:

132 grams of creamy peanut butter ( you can use whatever kind of nut butter you like)

1 container of reduced fat cream cheese ( I used the 1/3 less fat)

45 grams of Enjoy Life mini chocolate chips (here is a two pack off Amazon)

4 TBL of Munkfruit sweetener (ordered off Amazon)

Set out cream cheese so it can soften to room temperature. Once soft, mix cream cheese and peanut butter together. Once fully combined, add in mini chocolate chips and munkfruit sweetener and mix. You can either line a baking sheet with parchment paper or buy the little mini parchment cups I used. I then used a cookie scoop (pictured below) to make 16 cookie dough balls and put each on in a parchment cup. Stick in the freezer for an hour and once frozen, transfer to air tight container and store in freezer. Eat as desired :)

cookie dough scoop

Macros for one cookie dough bite (if you get 16 balls out of your batch):

7.9 fat

2.9 carbs

2.9 protein

 

You could up the protein on these by adding in collagen as well!

These are a new favorite of mine, I hope you guys enjoy them just as much!

With love,

Mal

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

 

 

Savory eggless breakfast bowl!

This bowl hit the spot. Not only was the flavor great, it had plenty of healthy fats and protein that kept me full for hours. Do you battle crazy cravings at night? Or find yourself roaming the kitchen before bed? Typically when we have high cravings at night it means that we restricted our eating too much earlier in the day. I used to “hoard” my macros for night time in fear I would be hungry and not have any left to eat. The problem with that cycle is that I was actually making my cravings and urge to snack WAY stronger by skimping on my earlier meals just to save those macros for night time. If you balance out your macros more evenly throughout your day, you’ll be amazed at how much more manageable those late night cravings become!

 

I had a handful of clients request a breakfast idea that did NOT involve eggs. Here is what you need:

3 oz butternut squash (roasted)

2 oz broccoli florets (roasted)

4 oz organic ground turkey

1/2 cup of cooked rice ( I just used minute rice)

50 grams of avocado

14 grams of reduced fat shredded cheese

4 TBL of salsa verde

Add a sprinkle of garlic salt and pepper for taste

 

You can either make this the morning of or do a little prep and roast your veggies and cook your rice the night before. If your mornings are super busy, make sure to double or triple this recipe when prepping so you can make this bowl for a few mornings without having to prep each individual morning.

Turn oven to 400 degrees. Line a baking sheet with tinfoil and spray with non stick spray. Lay butternut squash on one side, broccoli on the other and roast for about 30  minutes. ( All ovens will cook differently so just make sure squash is easily pierced with a fork to make sure its done).

While veggies are roasting, cook ground turkey in a pan. I also boiled my water and cooked my rice, then start layering your bowl!

Start with rice, then ground turkey. I then added my roasted butternut squash and broccoli. Top with cheese, salsa and avocado!

Macros for above serving:

48.3 carbs/ 19.7 fat/ 30.1 protein

(You can make a lower fat version by using a leaner turkey, eliminating the cheese or using less avocado but I promise using the above serving will fill you up and keep you full longer).

Enjoy!

Coach Mallory

 

Quick & Easy Thai Red Curry Chicken

Thai Red Curry Chicken

Ingredients

  • 1 lb Organic Chicken Breast, diced
  • 1/2 Cup Trader Joe’s Red Curry Sauce
  • 1/4 Cup Trader Joe’s Reduced Fat Coconut Milk
  • 8oz Zucchini, Diced
  • 4oz Crimini Mushrooms, Diced
  • 2oz Red Onion, Diced
  • 4oz (one whole) Green Pepper, Diced
  • 1/4 Cup Raw Cashews
  • Salt & Pepper to taste
  • White Rice or Rice noodles to pour over (not included in macros)

Directions

  • Cook chicken over medium heat in a large non-stick pan, add in cashews
  • When chicken is almost fully cooked, add veggies.
  • Cook until veggies are tender and chicken is cooked through
  • Add red curry and coconut milk and let simmer for 10 minutes on low-med heat
  • Pour over a bed of rice or rice noodles!

Serves 6 (4 if you want a bigger portion!)

Macros: 8C 7F 20P

Getting Uncomfortable: The Secret Sauce to Results

Do you ever have those times in life where you just feel stagnant? Like you’re coasting through the day to day, no real highs and no reals lows? The feeling i’d describe these times with is just, “blah.” Life is routine, a little predictable and most likely cushy and comfortable. Sure, during times like these, there may be little life stressors that come up, but all in all, it’s easy to coast here.

Don’t get me wrong, there are absolutely times in life where this is okay and even necessary. Always chasing and pushing for the next thing can lead to major burnout, but I believe the danger comes when we sit in this space for too long. When we know we’re settling and aren’t pushing ourselves to our full potential.

Take a step back and ask yourself, am I exactly where we want to be? Do I have everything that I want, am I exactly who I want to be? Or do I desire more?

It’s so easy to look at other’s lives and wish we had the money, the lifestyle, the body, the relationship, the career, or whatever it is that someone else has, yet we could be spending that time taking action on our own lives to create that reality for ourselves. One thing i’ve learned so far in life is that most of the things we truly desire come with a lot of hard work, dedication, time and a willingness to get uncomfortable.

Getting uncomfortable. Being a little scared shitless. Taking action even when there’s uncertainty and fear. Putting in the work even if it’s not popular. Grinding even when we have little to no support. When we are tired. When we are unsure. When what you know you need to do gives you that pit in your stomach…

But we do it anyways.

This is what moves the needle. This is the secret sauce.

Because nothing great comes from comfort and complacency. The people willing to get uncomfortable and take action regardless, are the ones who win. Those are the people who get the results, who lose the weight, who win competitions, who land the job, who create the life they dream of.

The road to having anything great is often a messy, hard road. But if we continue to travel down it and dedicate to the journey, it’s always worth it in the end. Even if it ends differently then we pictured there’s always a lesson to be learned and growth to be made.

We all have opportunities to challenge ourselves daily, it’s just whether or not we are willing to step up and take those challenges head on. These challenges don’t have to be big, overwhelming to-do’s either, starting with small day to day things can build up our confidence to take on the big stuff.

A few ways we can get uncomfortable & challenge ourselves daily:

  • Create a strict wakeup/bedtime routine
  • Dedicate to reading ‘X’ amount of books a month
  • Try a new workout regimen
  • Make small changes in your diet (start with a water goal, veggies at each meal, or increasing protein!)
  • Try one new activity a month
  • Befriend a stranger
  • Think of something that naturally makes you feel uncomfortable/challenged and face it head on and tackle it!

I believe that as humans, getting out of our comfort zones and challenging ourselves is what makes us feel alive. We all need it to grow, learn and up level. If you desire something for your life and you can’t see how to get there or don’t believe you can, start challenging yourself, start getting uncomfortable and it will start to open doors and create an amazing path for you!

Katy