Healthy Double Chocolate Chip Cookies

Double Chocolate Chip Cookies

Just in time for Santa's arrival! It's never too late to adopt a healthier lifestyle, right?
Let's make something the jolly guy will enjoy, without upping his cholesterol count, shall we?

These cookies are made without flour, oil or butter. The secret ingredient? Avocado!
You don't taste the avocado once all is said and done.  Sneaky! As sneaky as climbing down a chimney with a bag of toys undetected.

These were the easiest cookies ever! I whipped these up in less than twenty minutes.
The texture is more cake like than cookie like but I'm not complaining.

• large avocado
• large egg
• 3/4 C coconut sugar
• 3/4 C cocoa powder
• heaping spoon of peanut butter (b/c why not?)
• a handful or more of enjoy life chocolate chunks (sweetened)

I used my kitchen aid mixer to blend it all together to ensure the avocado was smooth.

Once I was happy with my batter, I spooned scoops of batter onto a non-stick pan and put them into my oven set for 350 degrees, for about 10 minutes.

They actually taste better cold, if you can wait that long!  Just remember to save some for Ole Saint Nick.

Last Minute Fitmas Gift Ideas

The NutriBullet aka the kitchen gadget you don't know how you lived without

If you still have some shopping to do, consider a gift that will make someone's 2016 healthier.

I got the nutribullet last Christmas & have used it everyday since.

Some less pricey options :: 

• monogrammed lunch bag
• headphones
• homemade almond butter
• heart rate monitor
• subscription to a health or fitness magazine

Or an assortment of kitchen gadgets for the food prepper in your life. 

I love my avocado keeper & pitter/cutter, individual can strainer, mini cutting board, colorful knives & we all know I live for my vegetti! Happy Shopping! 

A New York City Christmas

Bryant Park Fountain, Winter 2014

I hate being cold. I'm always cold. My office is a balmy 45 degrees regardless of the season.
In my twenties, I was always hot. I would sweat blow drying my hair. God is playing a cruel joke on me via my core temperature.

He (or She) also seems to hate the cold this winter too, because it's been an unseasonably warm December. I went for a run outside this past weekend and had to take off my thin warm-up jacket because I was sweating up a storm.

Last winter had me living in snow boots, multiple layers and often more than one pair of pants. I kid you not, I wore leggings under work slacks all the time last year.

While I don't miss the cold per say, I miss the magical feeling it brings when mixed with the holidays. Specifically the holidays in New York City.  There's an energy and vibe all season long that is unmatched elsewhere. New York City is Christmas in my mind.

As a kid, my parents took us to The Nutcracker at Lincoln Center every year. I can easily recall being dressed up and driving through the city, marveling at the bright lights and sky scrappers that disappeared into the night sky.

The tree at Rockefeller Center is beautiful, looming over hoards of people below.  But my favorite thing to see are the storefront windows.  If you've never seen a Christmas window display at Bloomingdale's or Saks, you don't know magic.

While anything can happen in the next few days, it looks like this Christmas will not be the white, snowy one I'm nostalgic for.

Regardless, I hope this holiday season brings joy to and hope that seems to have gone missing with the cold weather.

Here's hoping for a healthy, happy & peaceful 2016. And maybe even some snow!

Savory breakfast Egg "Crepe"

While I don't discriminate against any one meal, breakfast is actually my least favorite. I think it's because I make my breakfast to go and eat at my desk at work.

It kind of takes the joy out of a meal that's best eaten in pajamas.

Yogurt and oatmeal are easy go-to's, but I've been trying to evenly distribute my carb intake lately so I turned to eggs.

I'm not a huge fan of eggs and I like them less and less as I get older. Trying to get creative with them has NOT been easy. However, my latest concoction  has me actually looking forward to breakfast.

One whole egg
One egg white
Salt and pepper to taste
Cheese of choice (I like feta)
Favorite egg toppings. Ex; Onions, peppers, salsa, beans, ham etc.

Use a large frying pan, one you'd typically use for larger meals. Get the pan hot before adding the eggs. I turn my range on high for 2 minutes to get the pan hot, then knock the temp down before I pour in the eggs.

In a bowl, scramble the eggs and seasonings.  Spray with a non-stick spray, pour eggs into pan and evenly coat the entire surface with the scrambled eggs.

Let the edges get solid before attempting to flip what will now look like a large egg crepe.
Take your time! Once flipped, turn down the heat to low and add your favorite mix-ins.

I chose feta cheese, some lettuce and a few sliced Greek olives, then rolled it up. You can roll it or fold it, whichever you prefer.
I topped this off with a slice of toast (Gluten Free) and some coconut oil. 
It makes waking up before the sun almost worth it :)

Consistency

Staying Consistent

It's not a diet, it's a lifestyle.

It took me a LONG time to realize changing my appearance meant changing my habits.
A lot of people think Advocare, the 24 day challenge or the 10 day cleanse are quick fixes or fad diets.

Why should you try it? How is it different?

It's different because it's not a "diet." It's a tool to TEACH you what you need to do to make a difference in your health. I think of it as groundwork to a new, healthier, fulfilling lifestyle.

The pic on the right was taken the last week of November. No challenge, no cleanse. I've just been monitoring my macros and taking the Advocare supplements that work for me. .

The pic on the left is after my 24 day challenge in May of 2014. The middle pic is from July of 2015 when I finished my 10 day cleanse.

As you can see, my weight HAS NOT yo-yo'd. I didn't put everything I lost, and then some, back on. I stayed consistent! .

Advocare gave me the tools to make better choices and live a healthier lifestyle. Hence the reason I continue to use their products & why I am an adviser.

Why not try it? Why not give yourself a chance to make a change? You have nothing to lose but bad habits :) I made the choice to change & am so glad I did!

Click Here to read my weight loss story 

Cyber Monday Sale!

I'm OMG-ing about this. Advocare is having a Cyber Monday Sale on select items.
Catalyst (my favorite product) goes from $31.50 down to $25!
Spark Canister goes from $51.95 down to $44.95 and Spark packets are knocked down to $19.95!

Seasonal meal replacement shakes are $10 off! If you buy supplements, you know there are almost NEVER sales, so I am pumped! They didn't do this last year, I love a great surprise!

Get on it ASAP! ORDER HERE

Workout :: Surrenders

I hate these,  but I love these. Any exercise where your arms are up (above your heart) gets the blood flowing. Any exercise that includes your leg muscles gets the burn going.  Combine both and you're well on your way to a serious sweat session.


Start in a kneeling position with arms up, palms facing each other. Come up onto your right leg, then bring up your left leg, bringing both feet together. Go back down, starting with your right leg followed by the left into the starting position. Alternate starting legs each time you go up and go back down. Try this with weights for a real treat. I do these 4x's.

• 1 minute,
• 45 seconds
• 30 seconds
• 20 seconds

Adding a quick 15 second break in between sets. Enjoy!

I'm Calling Bullsh*t!

I've watched a thousand and one infomercials growing up. Our upstairs t.v. only got 13 channels, one of which was almost always broadcasting a pseudo - celebrity hawking something we didn't need. But that didn't stop me from trying to get my mom to order whatever item said celeb was selling.

She must have given in at some point because we ended up with some very intense Tony Little workout VHS tapes. If you don't know who Tony Little is, please look him up, you won't be disappointed. I don't know what kind of crazy he had pumping through his veins but I couldn't get enough of him.  If you don't know what a VHS is google it, kid.

Really?

Like any exercise program, you only saw results if you put in the work. Which let's be honest, a lot of us don't. If we did there would be a lot less infomercials.

Point being, we know when we are being sold a bill of goods

Instagram has its own version of infomercials in the form of bogus accounts promoting miracle weight loss, bigger booties and my most recent favorite, bigger boobs.

Yes, according to one account, there are specific foods that will grow your breasts.

I am not a medical professional but I know a thing or two about boobs and it is safe to say that there are no foods that will grow your breasts. Not like that above picture is promoting at least.

It's easy to get carried away and fall into the photographic glamour of some of the stuff we see on Instagram. I've bought excessively priced coconut butter from an account I followed because it looked so appealing. It was good, not $50 good and it was impossible to spread. 

I did purchase a necklace from another account I followed. It has a great message that means a lot to me and I wear it almost daily. So like anything, you get the good with the bad.  It's just important to be able to decipher the two. End rant. :)

Workout :: Side Step Up & Squat Combo

A favorite glute move for those troublesome saddlebags that plaque women everwhere! Start slow and on a steady surface. We're using a bench with a soft cushion which requires balance. Once you get the movement down, add weights for an extra burn!

Pesto with a Twist. A healthier twist

I'm half Italian, my paternal grandparents came here form Calabria. I've spent a better part of my life in my grandmother's kitchen, watching her make a horrible mess that I know I'll have to clean, as she makes the BEST Italian food I've ever had.  She makes everything from scratch, yet still really love McDonalds... I know, it's weird.  At two, my favorite food was cappuccino.  My mother was less than thrilled when she'd pick up her wired toddler at the end of a long work day. Sorry mom! 

I almost never go to Italian restaurants, because what's the point?  I use garlic and onions as a base for almost everything I eat and until recently, I only cooked with olive oil.  Like most Italian grandmothers (nonnas) mine has a surplus of basil on her patio. I've tried to grow basil, it was terrible. It needs plenty of sun and just the right amount of water. I failed miserably.

So, I make it a point to steal basil from my grandma's stash whenever I leave now.  She won't miss it, I swear.
 

Nonna watering her plants in her finest slippers

Last night I wanted to make pesto sauce. It's so easy it's stupid. Then I had an idea. Well more of an improvisation. I didn't have pine nuts so I opted to use sunflower seeds. I also didn't have parmesean (or pecorino) cheese. But I did have basil and garlic! I also had oil. Lots of oil. coconut, olive, extra olive, canola and MCT oil.

Since I was already subbing in sunflower seeds and nutritional yeast for the cheese, I decided to really get wild and use the MCT oil.

MCT oil, or Medium Chain Triglycerides, are fats predominantly found in coconut or palm oil.  MCT are rapidly digested and absorbed quicker in your liver.  This means your body can use the fat for energy much quicker than other fats as opposed to being stored for energy use later. Too much stored fat leads us into darker waters and leggings, if you get where I am going with this.

Ingredients for a healthy pesto!

Since MCT oil, the one I specifically used, has no taste I decided to try it in my sauce. I loved the end result. I got the same taste I grew up loving with a little less guilt. Win/win.


Pesto* with a healthier twist ::

• 2 cups packed fresh bail
• 2 gloves of garlic (I used one large glove) 
• 2/3 cups MCT oil
• 1/4 cup sunflower seeds (I used salted)
• 1/4 cup nutritional yeast.

If your sunflower seeds are unsalted, you may want to add Himalayan or sea salt.  

I blended the sunflower seeds and yeast first, then added the basil, garlic and oil.
I tend to eyeball everything, taste, then add as needed.  Feel free to add more garlic, less garlic, yeast etc.

That's it!  Stupid easy, right? I think my grandma will be so proud. Mangia!

*Recipe derived from Ina Garten's Pesto recipe.

Keeping it Clean

Want to give the 10 Day Cleanse a try? Click here

 
This summer is like most summers, very humid and going by way too fast!
I love spending time outside going for walks, drinks, dinner, runs - you name it, I do it outside - weather permitting. 

Before and After - 10 Day Cleanse

While I don't think I have been slacking on my workouts, I am slightly more lenient on my diet.  It comes with the laid back attitude of summer. "What's one more drink?", "It's hot, I need that frozen yogurt!" It's easy to convince myself to enjoy the moment and not worry about the scale.

For the most part, that is how summer should be. It's how life should be, within reason of course.  As someone who has always struggled with her weight, I work on maintaining a balance for the sake of my sanity and waist line.

The Advocare 24 Day Challenge

 Last year I decided to switch things up a bit. I was happy with my over all fitness and health but I wanted to see some more changes.  A good friend of mine, who is also a personal trainer, had mentioned Advocare in the past.  At the time, I had dabbled in supplements here and there but never stuck to a routine other than the occasional protein shake.

To see a change, you need to make a change

With summer quickly approaching, I decided to give the Advocare 24 Day Challenge a shot. Nothing risked, nothing gained, right? I also convinced my mom to give it a try with me. The 24 Day Challenge is comprised of 2 parts. The first part is the Cleanse Phase. For the cleanse, you are given ProBiotic Restore capsules and Herbal Cleanse tablets, as well as some Spark. Spark is a yummy energy drink with "...20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body."

These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients.* This isn't the kind of cleanse where you drastically reduce calories or consume only liquids - this is the beginning of a healthier lifestyle!

Other than feeling a little more tired than usual, the first 10 days were a breeze. When you  order the challenge, you're given a nutrition guide that outlines what you should be eating, your water intake and even some recipes that can be found online. Now they even offer a virtual coach!  The recommended food was more or less the same as my existing diet so I didn't have an issue adjusting my eating. My mom had a hard time with how MUCH she was supposed to be eating.  As a teacher she is used to eating when she can, which is about once during the day. She also wasn't used to drinking that much water. She was a trooper though!

The best investment is one you spend on yourself

 The second phase is the Max Phase.  Now that I primed myself for complete nutrient absorption, I was ready to burn some fat!

The Max Phase is about fueling your body in order to achieve maximum results.
During this phase you will take three products that work together to provide you with sustained energy, appetite control, core nutrition and overall wellness.

On days 11 - 24 I had the chocolate meal replacement shake as either my first or second meal of the day. I ended up eating about six times a day, which is more or less how I've continued to eat since trying this challenge.  Other than that, this wasn't really a challenge. I continued with the provided supplements, CorePlex, OmegaPlex, ProBiotic Restore.  All are provided in a pack they call MNS-3, which provided a foundational level of appetite control and energy.

While this doesn't sound like any type of cleanse I've heard of, I certainly wasn't hungry or felt deprived, I did notice I was a little more tired than usual. I allowed my body rest and minimized my workouts to about two to three times a week. My mother didn't exercise more than once a week and that was if she had time.  It seemed a little too easy to me and the scale didn't budge for me at all!
My mom would check in and say, "I'm down 2lb! How did you do?"  To be honest, I started to think I had wasted my money.  Then Day 24 Came...

Day 1 on the left,
Day 24 on the right

It wasn't until I saw the side by side that I noticed the change, most notably in my abdomen and arms!  I remember being at the gym on day 18, catching my arms in the mirror and thinking, "when did I get more definition?"
While my weight stayed the same, I clearly lost inches. I didn't think to take measurements beforehand so I don't know how many total unfortunately.

Breakfast with a Smile - Gluten Free Granola

I love the crunch!

5 days a week I eat breakfast at my desk.  I generally make it ahead of time
and bring it in bulk. I switch it up week to week but I could probably eat yogurt. fruit and granola every day, every week, indefinetly.

Greek yogurt is a great breakfast pick for me.  I like 2% Fage the best. The fat keeps me full and satiated without being as heavy as the Whole.  I can't stand the taste of the 0% and don't feel satisfied afterwards. There is no point in eating it if I'm going to be hungry again in an hour.

I like to top my yogurt with fresh berries, some agave and granola. I love the crunch!
Homemade granola is my go-to when I want something crunchy and slightly sweet.

Store bought granola is usually high in sugar and fat. Which is why my taste buds love it and my waist line hates it!

I decided to experiment and make my own granola so I knew what was going into it. 
Plus it's so easy and cheap to make in bulk that I feel guilty not making it.

Gluten Free Homemade Granola

• 1C GF Oats
• 1/2C Coconut Oil, melted
• 1/4C sweetener of choice. I like creamed honey.
• 1 Tbs cinnamon
• 1 Tbs nutmeg
• 1/4C unsweetened shredded coconut
• 1/4C chia seeds
• 2Tbs pumpkin seeds
• 2 – 3Tbs slivered almonds
• 2 Tbs crushed walnuts
• *Chopped dried apricots – I chopped up about 6

Toss the oats w/cinnamon and nutmeg so they’re coated

Add the sweetener and oil together, mix fully then pour over oats

Add nuts/seeds/fruit and mix well

Place in oven on low heat, about 200 degrees

Occasionally toss mixture so it evenly browns.

I take it out after 45 mins or so but it depends on how light or dark you like your granola.

It’s easy to burn so keep an eye on it!

*Any dried fruit works or none at all. The world is  your granola, do it your way!

Workout :: Booty Burn

Everyone seems to love a big booty these days. I think we all know who to thank...
I remember a time when my main goal was to minimize my backside, not to draw more attention to it.  Oh how the tides have turned. I embrace my ASSets now. The widely accepted 'bigger is better' attitude helps a great deal but age also has a lot to do with it. It took me a very long time to be OK with what I see in the mirror.

Diet and exercise also helped in gaining self acceptance. Not just because I look and feel better. But because I know how hard I work and the effort I put into my health and fitness. Spending as much time in the gym as I do, it is easy to become bored and fall into a rut.

That can create two problems. The first being unmotivated to even go to the gym. Who wants to do something they think is boring? The second problem is, that failing into a rut or steady routine yield little to no results. Your body easily becomes accustomed to your level of exertion and you start to plateau.  I avoid that by taking classes and by reading and researching different exercises.

A little research can go a long way. The above video is one of the exercises I do on leg day, specifically when I am targeting my Glutes! The machine is an assisted pull up machine used for...assisted pull-ups.  I use it for its traditional purpose on occasion but I also use it to build them glutes.

I start by wrapping a resistance band around the foot pedal of the machine.

Instead of standing on the pedal with both feet and pulling myself up,
I use one foot and push down!

I pick a heavy weight, I had this on about 160lbs here. Don't be afraid to go heavy, you're stronger than you think. Depending on what I am working, I adjust my foot position to feel it in different parts of my leg / thigh / butt.
 
For example, I push down with my heel to feel it in the glutes or use the ball of my foot to feel it more in the quads.I use a SLOW and controlled movement to really target the area I am working.

Give it a try and feel the burn!