Guilt-Free Chocolate Chia Pudding

I’m in love with sweets!  Can’t seem to stop eating them completely :/   BUT THIS (and my shakeology of course lol) have saved me from caving in and having a big bowl of ice cream lol!

If you like the texture of tapioca pudding then you will love this healthy chocolate version 🙂

Why Chia SEEDS??

Chia seeds have SOOOOO many nutrients in them… in just one single ounce they are packed with:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

These chia seeds are literally a super food!!   Can you say that you ever ate a super-food pudding before????    NOW YOU CAN!  🙂

Here is the AMAZING and EASY (I always make things simple!) recipe for this wonderful dessert<3

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Ingredients:

  • 2 1/2 cups almond milk unsweetened
  • 1/2 cup chia seeds
  • 6T. chocolate ovaltine powder or cocoa powder
  • 2 T pure maple syrup
  • 2tsp vanilla extract
  • a dash of salt
  • 3 cups cut, fresh strawberries (for topping. not needed right away!)

Directions:

  1. Mix all ingredients (except the strawberries) into a bowl until well blended. Let stand at room temperature for 30mins!
  2. Refrigerate covered for minimum of 4hrs. Can stir occasionally if desired.
  3. Divide into single serve dishes and top with strawberries

ENJOY!!!

Smoothie Bowl!!

I’ve been on a huge smoothie bowl kick lately lol!   I always make one to bring to work because it’s packed with protein, fruit, calcium, amino acids, and helps with my digestion!

At first I was afraid to try a smoothie bowl.  I was like, “Why the hell would you put liquid into a bowl????”    But hear me out!!   It’s like a THICK smoothie shake…so its nice and thick and then you add whatever toppings you want and make it look pretty (like mine pictured below lol).   This literally only took 7mins to make!  You have time to make one…just do it!   Let me know what you think!

 

Here is a basic recipe that you can change up to your liking!

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Base:

1 frozen banana
8-10oz yogurt
1 Tbs chocolate ovaltine
¼ c. Almond milk
Toppings:
½ a kiwi
Small handful of craisins
Small handful of walnuts
2 T. Flax seed

 

Please comment below on other toppings or bases that you have tried for your smoothie bowls!!  I love hearing from you 🙂 and I love trying new recipes too!!

Avocado SEED Benefits (YES you CAN eat it!)

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I never knew that you could EAT the seed of an avocado.  I only knew that keeping the pit in guacamole or in with pieces of avocado would keep it from browning so quickly.  I saw a friend post about avocado pits, so I did some research:

Come to find out that avocado seeds contain higher levels of antioxidants such as catechins (also found in green tea) and procyandins that act as anti-inflammatory: reduce pain, swelling, stiffness, and loss of joint function.

These two antioxidants also improve:

  • heart health– reducing swelling in your arteries and veins will cause less strain on your heart when pumping blood throughout your body.
  • blood circulation– reducing swelling in arteries and veins will help your body have improved blood circulation and less cold limbs.
  • help regulate your digestive tract– due to soluble fiber.  There is more soluble fiber in one avocado seed than in most vegetables
  • help fight cancer as well as build glowing skin –  due to the antioxidants that rebuild collagen, repair cell damage caused by free radicals, and actually improve the look and feel of your skin.

So how do you use the seed??

GREAT QUESTION!   Don’t do what I did in the picture (unless you like spending a good amount of time grating lol) I found after researching more that you can simply take the seed from the avocado like normal and then knife it into quarters. This is much easier than it would seem ( JUST BE CAREFUL!). After that, the bits of seed can be thrown into a food processor or blender to make a powder (You only need half a seed per serving! You can save the other half of the seed by letting it dry out on a windowsill for a few days before grinding it up). The resulting powder will be bitter and full of tannins, so it’s best use with other strong flavors, say in a smoothie or a flavorful salad like the one I created in the picture.

Need a great recipe to get started?? Here are two Avocado Smoothie recipes:

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  • 1/2 an avocado seed (powder form)
  • 1/2 an avocado
  • 8-10oz coconut milk
  • 3tbs cocoa powder (I use Ovaltine or my Chocolate Shakeology)
  • 1 frozen banana
  • 1/2 tsp vanilla extract
  • a few dashes of cinnamon
  • 1/8 cup chocolate chips  (optional)

*Put all ingredients in a blender (saving just about 5 choc chips for a garnish). Blend and top with remaining choc chips.  ENJOY!

Green Power Smoothie

  • 8-10oz unsweetened vanilla almond milk
  • 1/2 avocado seed (powdered form)
  • 1/2 avocado (cut into pieces)
  • 1 ripe pear (cut into pieces)
  • 2 handfuls fresh spinach
  • 1 small piece of ginger root grated
  • 1/2 an apple (cut into pieces)

*Place all ingredients into a blender. BLEND & ENJOY!

 

Spring Clean Detox Fruit Salad

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I LOVE making detox water (I have a TON of recipes to post for them), so I thought, “Why not just put all those ingredients into a salad instead of into water??”      And this salad will stay fresh for DAYS in the fridge!  Great for a snack for kids, a big party, or as a side for dinner!!

  • 1 cucumber
  • 2 oranges
  • 2 apples
  • 1tsp nutmeg
  • 1 tsp cinnamon

*Carefully cut up all fruit and vegetable and put into a big bowl.  Stir in nutmeg and cinnamon and ENJOY!!   (If you have fresh spearmint leaves, they would taste amazing in this salad as well!)

 

Easy Sweet Potato Chips

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Anyone that truly knows me, knows that there are two junk foods that I can not live without: icecream/frozen yogurt & tortilla chips!!

Now I do let myself have a cheat meal every once in a while.  I live by the 80/20 rule:  Eat clean, whole foods 80% of the time and whatever else you want 20% of the time.  With that said, I have found a GREAT alternative for tortilla chips that satisfies my cravings!!  This recipes is SUPER EASY and QUICK to do.

  1. Preheat oven to 350 degrees
  2. Thinly slice 1 sweet potatoe (be careful not to slice your fingers!)
  3. Lightly coat a cookie sheet with coconut oil. Then also LIGHTLY coat each slice of sweet potatoe with coconut oil and place on sheet.  Sprinkle salt over all the slices.
  4. Bake for about 15-20 mins until slightly browned and crunchy.

*21 Day Fix followers:  11 chips equals 1 yellow container

Peanut Butter Yogurt Fruit Dip

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Here is my famous and MOST favorite fruit dip EVER!!!    I absolutely LOVE peanut butter, but I was weary about adding it to yogurt.  Well let me tell you…..  this is a 5star rating! So so  so GOOD!   (Oh, and YES I like to make smiley faces with my apple slices lol.  Who doesn’t like to have a little fun once in a while??)

*Mix the following ingredients together and serve immediately with your fruit.  (I do not suggest trying to save the dip, because with yogurt, the longer it sits in the fridge the more separated it gets. It gets that runny texture which is not appealing to me at all):

  • 1 cup non-fat yogurt
  • 1 big tsp creamy natural peanut butter
  • 1 tsp cinnamon
  • a drizzle of honey (about a tsp)

Hope you enjoy this recipe as much as I do!!

Citrus Yogurt Cup

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Today I wanted to try something new.  I needed to use up some of my oranges before they went bad.  I’ve been having a hard time incorporating fruit into my daily diet; I just don’t like eating fruit by itself anymore.   I’ve been making a yogurt dip for apples (I’ll be posting that recipe soon!), so I thought…..”What if I just add the fruit into my yogurt like a parfait??”

So that’s what I did!! 🙂    And boy was it good!!

  • Peel and CUT 1 orange into small pieces (trust me, cutting it instead of regularly peeling apart the wedges makes it look even prettier!)
  • Add about 1 cup of non-fat yogurt into a bowl with the oranges
  • Sprinkle with some nutmeg and enjoy every

*For all of you following the 21 Day Fix meal plan, this would be 1 purple and 1 red

Trying Something New Might Be Scary….BUT ITS WORTH IT!

“Its going to be hard, BUT its going to be WORTH THE HARD WORK!”

I have been doing 21 Day Fix for about two months now.  I love the program, but I was ready to bump it up to the next level.  Do you ever feel like you’re doing a workout and yes you’re tired, but you think “well….I’m honestly not that sore”     That’s how I felt.  Not that 21 Day Fix doesnt work, because IT DOES; I felt this way because my muscles have gotten THAT MUCH STRONGER!

I ordered 21 Day Fix EXTREME and went ahead to do the Lower Extreme Fix today.   I knew this was going to be more challenging for a few reasons:

  1. I have never tried this before so I was scared that I might fail (but remember! Failing isnt something to be ashamed of, you work harder.  Failing is better than not trying because one day you wont fail anymore!)
  2. I knew that the breaks are shorter in between each circuit so I was a little concerned that I might not get my heart rate back down to a recovery level.
  3. I dislike lunges (but I had to do them to get results!)

So I pushed through, tried something new, I WANTED  to quit the whole time I was doing it  BUT I DIDNT!  I looked at the girls on the TV screen and wanted legs like theirs.  I’m going to the beach in May and man do I want to show off my sexy legs and booty!     Lower Fix Extreme…you just got demolished by Sarah!!

 

No matter how tired you are, KEEP PUSHING!  YOU can do ANYTHING that you 100% believe in!

Push Through! You ARE Stronger Than You Think

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This quote has me down to the “T”!!!     Do you ever have those days where you just want to give up, skip your workout, or just veg out on the couch with a bowl of ice-cream???    I know I have had those days!  It’s taken me a LONG time to change my mindset, and it’s still a work in process.  Do you honestly think that I wake up every morning and am excited to workout?? (Not even close!!)

Don’t get me wrong…I love what I do and I know I need to workout to get results but I’m not always “happy-go-lucky” about doing my workout.  Sometimes I just want to stop…turn off the workout and quit half way through.  But I keep reminding myself:

“Each day I will get stronger: mentally and physically.  I can do this.  The pain is only temporary, but if I quit, I wont be making improvements…I’ll have to start over AGAIN!  I’m NOT starting over anymore!!”

Yes, that’s what runs through my mind and it works!  I finish my workout, I’m tired but I DID IT!   Each day gets easier and easier because I’m being consistent…I’m working out every day, seeing myself do more reps each week, seeing my body muscle start toning up.  But also…..the most important thing….. I AM MENTALLY STRONG.     You can be too!   Believe in yourself! Support and motivation is soooo important to have when you’re trying to make a change, so don’t be afraid to share your progress!

Let’s Feel the Burn!!

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I love making new interval circuit workouts!  This is a fav of mine!!  Super simple; no equipment required!!  (Just have some water handy, because you’ll definitely need it!)

What’s that??  You’re not sure what a burpee is or what skater jumps are?   NOT A PROBLEM!  Just comment below with your email address and I’ll send you a short video demonstrating each move! 🙂

No EXCUSES!! GET YOUR WORKOUT IN!!!