Papa needs to find a better way to give me pills now that he doesn't keep almond butter in the house. As all you dog owners out there now, sneaking the pill in the peanut or almond butter is usually the best way to get something by us four legged family members. One of his clients told him about this product call PB2. It's basically powdered peanut butter and is only 45 calories per serving compared to 190+ of regular peanut butter. When added to your Vitamix or blender, it gives you that great peanut butter taste without the guilt!
Here is a healthy version of the old classic, peanut butter and jelly sandwich!
12 oz unsweetened vanilla almond milk
1 cup fresh kale
1 cup fresh spinach
1 cup fresh strawberries or grapes
1 small handful of blackberries
2 tables spoons of PB2
1/4 cup gluten free raw oats
2 scoops of your favorite chocolate protein powder
1 handfull of ice.
Pulverize and enjoy!
As you can see in the picture below, I love this one!!!!
*Just make sure that anyone trying this delicious recipe is allergic to peanuts. The lady that comes for training every Monday and Friday made me say that!
One of the beauties of owning a powerful blender is nothing goes to waste. As you will see in the pic below, Papa sometimes goes overboard when shopping for produce. Inevitably, some of what he buys will be on the verge of spoiling. Once this happens, he just throws it all in with with some ice and BAM, a smoothie creation has been made.
This is actually a good thing! If the food you purchase spoils in a few days time, it's good for you!
Stay tuned in the next few weeks for some exciting new programs being launched!
How many of you have had one of those frozen orange drinks from the mall? You know the ones we're talking about. This weeks shake is the healthy version of that sugar infested, processed, mall shake.
12 oz unsweetened vanilla almond milk
1/2 cup fresh spinach
1/2 cup fresh kale
1/2 fresh sliced and diced pineapple
2 fresh oranges
1 1/2 scoops of your favorite vanilla protein
hand full of ice
This shake is slowly becoming a fan favorite and may actually edge out the apple pie!
If you have any favorites of your own, please e-mail me at hailey@fitnessbybrian.com and Papa will test it and post it for you!
I think that Papa has turned into some sort of a mad scientist with his Vitamix. Now he has taking an all American classic and turned it into a delicious healthy shake. Who out there loves apple pie? If you do, you're gonna love this weeks recipe. Once your done, you can enjoy this classice recipe in one of his new tumblers! They are BPA free and dishwasher safe. Price is just $15.99 each.
Here we go!
12 oz un-sweetened vanilla almond milk
1 cup fresh spinach
1 cup fresh kale
2 medium apples, un-skinned. * (see comment below)
1 pear, un-skinned
1/2 cup of gluten free oats
A dash of cinnamon **
A dash of nutmeg **
Handfull of ice cubes
Pulverize and enjoy! If you own a Vitamix, you can use the soup feature and actually make WARM apple pie!
* I make Papa use an apple slicer because he cut himself so bad two years ago, he needed 7 stitches from slicing an apple with a standard knife.
** Use your own discretion on these amounts
This week were are going to give you the recipe of my Mama's favorite shake. She really doesn't get enough credit for what she does for my Papa. Before he incorporates a new exercise or routine for his clients, my poor Mama is the one that takes the butt whipping.
Here is her favorite!
12 oz unsweetened vanilla almond milk
1 cup fresh spinach
1 cup fresh kale
1 whole banana
3/4 cup of fresh blueberries
2 table spoons of peanut butter
1 scoop of chocolate protein
Handfull of ice.
Blend until desired consistency is reached.
Since Papa started blending 3-4 times a day, no solid food is safe in the house. I'm waiting for him to blend my gluten free dog food.
He did make a yummy shake this that he wants me to share with you. Here is the recipe:
8oz un-sweetned vanilla almond milk
1 cup fresh kale
1 cup fresh spinach
1/2 cup fresh blueberries
1 cup fresh strawberries
1 whole peeled orange. Thanks to one of his clients, this one was fresh from Florida!
1/2 cup gluten free oats
1 scoop of your favorite vanilla protein
1 handful of ice cubes.
Hope you enjoy!!!
Next week we will be using a chocolate protein, so tune in for this scrumptious, ice cream substitute.
As many of you may have noticed from Facebook, Papa recently bit the bullet and bought a Vitamix. He is worse than me with a new rawhide! Not only has this made it easier for him to eat healthier, it saves him time so he can spend it with you!
Stay tuned each week for some great recipes that I have personally tried and can say they are YUMMY!
Here is this weeks recipe:
8oz unsweetened vanilla almond milk
1/2 cup fresh kale
1/2 cup fresh spinach
1/2 of a fresh pineapple
1/2 cup of fresh blueberries
1 scoop of your favorite vanilla protein mix
1 teaspoon of organic honey
handful of ice cubes
Depending on brand blender, blend times will vary. With the Professional Series 750 start on 2 for 10 seconds and then up to 8 for 45 seconds. This will pulverize the kale and spinach so you will not taste it, but still get ll the healthy nutrients!
Want to know the spookiest part of Halloween? It’s not ghosts, it’s not goblins, it’s all of the sugar that’s in the candy that you and your children are eating! It’s been reported that the average American consumes a whopping 24 pounds of candy per year, most during Halloween season.
The American Heart Association recommends that most American women should have "no more than 100 calories per day" and "no more than 150 calories per day from added sugars" for American men. To put things into perspective, here is a list of the candy that can be found in the average trick or treat bag:
Candy, Calories, Sugar, Fat
Chocolate mints: 80, 14, 1
Candy-coated Chocolate: 73, 9, 3.3
6 mini lollipops: 100, 18, 20
2 mini candy bars: 84, 8, 3
2 chocolate rolls: 100, 15, 1
3 big gummies: 90, 18, 30
Mini marshmallow chocolate bar: 63, 10, 2
Rock candy: 100, 24, 0
Mini nut and caramel bar: 72, 7, 3.7
Fun size chocolate bar: 80, 8, 3
Peanut butter cups (1): 105, 10, 6.5
Peanut butter cups (mini) (2): 80, 10, 5
Chocolate covered malt balls (10): 100, 14, 4
Candy corn (13): 70, 12, 0
Total : 1,200 177 32.5
As you can see, these tiny indulgences can add up to some big additions to our waistlines! Not only does the fat and sugar content increase cholesterol levels and raises risk of heart disease, they also aid in the risk of developing diabetes and even malnutrition among children.
This year, Papa and I are giving away non-candy options on the trick or treat route. You should as well, the possibilities are endless (and fun!). Think glow bracelets, mini Playdough cans, fake tattoos, bubbles, slime, sidewalk chalk, fake teeth, etc.
Allow the kids one piece of candy after dinner a few nights a week following Halloween. Statistically, parents consume about half of the chocolate candy bars their children bring home, so make sure you’re not sneaking a few for yourself from the stash! Always remember: everything in moderation!
I’ve been busy practicing my runway strut and posing for the camera in preparation for the 3rd Annual Taste of the Towne Centre & Fashion Show on Thursday, October 18th from 7-10pm! This fundraiser benefits Friends of the Light house Shelter. It’s a night full of tastings from Towne Centre restaurants, games, fashions from Towne Centre merchants, and a silent auction!
There will be music playing, pool and table games open, as well as a selection of wine and beer to choose from.100% of the proceeds will go to the Light House Homeless Prevention Support Center.
The Light House is a non-profit organization dedicated to helping rebuild lives with compassion by providing shelter and services to prevent homelessness and empower people as they transition toward self-sufficiency.They strive to break the cycle of homelessness by providing shelter, food, clothing, job training, and a broad continuum of support to people who are homeless or at risk of becoming homeless. They depend on the continued financial support and volunteer contributions from private citizens, churches and synagogues, businesses, and government agencies.
Tickets are only $30 or $35 at the door. Click here to order yours today. Join me & Papa in being fabulous for a fabulous cause!!
Papa and I have been hearing words like ‘diet’ and ‘detox’ all of the time over here! We wanted to share with you the importance of incorporating healthy habits as a lifestyle change rather than trying a fad-diet. With summer coming to an end and school back in session, now is the ideal time to perfect your eating routine! Many people forget that proper nutrition is just as important for weight loss as exercising. We recommend a Clean Eating Diet, or getting rid of the processed foods that you consume. Benefits of a Clean Eating Diet are numerous; it decreases your risk of diseases, reduces body fat, provides more energy to exercise, helps you form a habit of healthy eating, and it is less expensive than buying processed or fast foods. We know, we know - grabbing a bag of chips is so much easier than preparing a snack ahead of time, or healthy foods lack taste and flavor. Simply untrue! There are plenty of things that you can do to make clean eating convenient and completely delicious. If you’re on the go, pack an apple or a handful of almonds as a snack. If you know that you will be too busy to pack lunch in the morning, prepare it the night before. Mix and match spices to your meals to boost the flavor without packing on calories and sodium. To speed up your metabolism, eating 5-6 small meals throughout the day is essential. Here is a sample Clean Eating meal plan that you can incorporate into your daily routine, courtesy of Jaime Higdon of Chesapeake Holistic Health: Breakfast Southwestern Breakfast Bowl ¼ cup cooked brown rice ¼ cup black beans 2 tablespoons organic salsa 1 egg ¼ sliced avocado 1 teaspoon dried cilantro - Cook egg with desired cooking method; scrambled, fried, over easy etc.
- Add brown rice to the bottom of a bowl, and top with black beans and salsa. Add the cilantro and mix together.
- Top with sliced avocado and cooked egg.
Mid-morning snack 4 tablespoons natural hummus with ¼ cup organic baby carrots Lunch Power Greek Salad 1 cup spinach greens 4 oz cooked chicken, sliced 2 tablespoons chopped red onion ¼ of a cucumber, chopped 1 tablespoon raw sunflower or pumpkin seeds 2 tablespoons Gluten-free vinaigrette of choice Combine all ingredients (through seeds) together in a bowl and top with salad dressing. Mid-afternoon Snack 1 serving of gluten-free protein powder of choice 1 tsp chia seeds 2/3 cup milk of choice- almond milk, hemp milk, or organic skim milk ½ of a frozen banana, chopped ½ cup of frozen berries of choice. Combine all ingredients and blend until thoroughly combined. Dinner Asian Collard Wraps Ingredients 2 large collard leaves- using collards instead of iceberg lettuce ups the nutritional profile of this dish, but iceberg can be used in place of collards if desired Filling 4 oz lean protein of choice (ground turkey, chicken breast, tofu, tempeh, salmon), chopped and cooked to desired doneness ½ cup chopped veggies of choice- mushrooms, peppers, carrots, snow peas, broccoli etc ¼ of a medium onion, finely chopped 1 tablespoon grapeseed oil or other oil for cooking veggies Sauce 1 tablespoon gluten free soy sauce (tamari or Bragg Liquid Aminos) 1 teaspoon gluten free toasted sesame oil 1 teaspoon minced ginger 1 garlic clove, minced Juice of ½ lime Pinch of stevia Optional- chopped hot peppers or gluten-free hot sauce - Combined sauce ingredients in a small bowl and whisk until well combined.
- Add ½ cup chopped veggies and chopped onion to a medium-sized pan with 1 tablespoon oil. Cook until softened over medium high heat, about five to seven minutes.
- Add sauce and cooked protein to the pan with the vegetable and stir until everything is well coated.
- Scoop half of the mixture into each collard, wrap, and enjoy!
Last, but certainly not least, don’t forget your WATER! It flushes your body of toxins, makes you feel fuller, and keeps you hydrated for those intense workouts you are doing as well :) As a rule of thumb, consume half of your body weight (in pounds) in ounces every day.
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