Green Pea & Avocado Soup

Green Pea & Avocado Soup

Simple, delicious and nutrient-packed! Quick and easy to prepare, this soup has few ingredients; natural, wholesome, real-food eating. This bowl o’ soup will be sure to warm the soul. Enjoy!

  • 4 avocados, peeled and pits removed
  • 1-1/4 cup frozen peas
  • 2 cloves garlic, minced
  • 1-3/4 cups vegetable broth
  • 1 teaspoon fresh ginger
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • Top with chopped parsley

Instructions:

  1. Add the avocados, peas, garlic and half the broth into a blender, blend until smooth or desired consistency. Scrape down the sides of the blender and process to ensure all is mixed well.
  2. Transfer the mixture to a large pan over medium heat. Add the remaining broth, ginger, black pepper and salt.
  3. Stir to combine, cook until heated through.
  4. Transfer the mixture to individual bowls and garnish with parsley

Add a side salad with a slice of whole-grain for a nice, light meal!

Cashew-Cheese Cake Pops!

Cashew-Cheese Cake Pops!

Ring in any celebratory event or your next FAV go-to snack, with these melt-in-your-mouth MICROWAVE CAKE POPS (yes, microwave!), that are SUPER easy to make, high in protein + low in fat.

Feast your eyes on recipe deets below:

✨Cake Pop Filling✨

5 tbsp oat or coconut flour

2 tbsp vanilla protein powder

2 tbsp cashew-cream cheese (or regular cream cheese)

1/4 cup almond milk (or milk of choice)

1 tsp coconut oil

1/2 tsp baking powder

1/4 tsp vanilla extract

✨Chocolate Coating✨

2 tbsp chocolate

1/4 tsp coconut oil

Directions 👉🏼Mix all ingredients (EXCEPT cashew cheese) in microwave-safe mug/bowl. Microwave for 1 min. Remove, let it cool for few minutes. Then, crumble mixture + add cashew cheese, mixing until smooth. Divide + shape into balls, set on parchment paper. Next, microwave chocolate coating ingredients until melted. Evenly coat balls into chocolate. Top with toppings of choice, like sprinkles, nuts, coconut. Refrigerate until chocolate is set (about 5 mins). Remove & ENJOY! 😋

Store leftovers in fridge or cool place.

4-Ingredient PROTEIN Xmas Cookies

4-Ingredient PROTEIN Xmas Cookies

A guilt-free, high-protein cookie treat that you can feel ’bout eating… and leaving for jolly ol’ St. Nick too! All you need is 4 simple ingredients – and if you so desire, some delicious chocolate for dipping. 

Feast your eyes on this tasty, low-fat recipe below: 

  • 2 mashed bananas
  • 1 1/2 cups dry oatmeal
  • 1 scoop of protein powder of choice 
  • 1/3 cup of chocolate chips

(Optional – 1/3 cup of melted dark or white chocolate for dipping)

Directions – Mix all ingredients in a bowl. Scoop out about 1 heaping tbsp of dough and form into cookie. Place all cookies onto parchment-lined paper. Bake for 12-15 minutes at 325F. 

VIOLA – and enjoy! 

Can Too Much Cardio Be Bad?

Can Too Much Cardio Be Bad?

Are you doing TOO MUCH CARDIO? 

While cardio can contribute to many amazing health benefits such as:

  • Improving blood circulation
  • Promoting elimination of waste 
  • Boosting metabolism 
  • Workout recovery

Is doing too much of it, adversely affecting your health goals? The answer…YES.

Cardio in excess can actually be your foe not your friend, when trying to build a toned, healthy physique. Especially if you’re limiting calorie intake plus partaking in excessive, LONG cardio sessions, could be detrimental to your fitness objectives, as it may cause muscle loss instead of fat loss.

Additionally, it could put your body in a catabolic state, thus, burning the hard-earned muscle that sculpts your body. As a result, the loss of muscle mass will reduce strength and eventually slow your metabolism. Lastly, extreme aerobic exercise can promote the production of cortisol, the stress hormone that weakens the immune system. If chronic levels ensue, it can induce feelings of fatigue, difficulty concentrating, sleeping as well as lowers bone density. 

So, what are some indicators of TOO much Cardio?

  • Your body remains “soft”, regardless your hard work 
  • Your joints (ankles, knees, hips and lower back ) are chronically achy
  • You’re not sleeping well 
  • You’re getting sick more often
  • You’re always feeling drained and fatigued
  • You’re tired of always “working out”

What are the KEYS to cardio success?

Keep your heart pumping sessions within a shorter duration to preserve your muscularity. Try interval training which will keep your sessions short and intense. If you’re a distance runner or partaking in cardio over 60-70 minutes, ensure you’re consuming enough to support your calorie expenditure. In order to build and sustain a healthy, toned body you NEED to eat enough food!

Cardio is absolutely a fundamental component to include in your fitness regimen. However, too much of a good thing may negatively impact your desired results, if you don’t take a holistic fitness approach in your fitness objectives. 

KEY TAKEAWAYS – Diet and exercise go hand-in-hand; caloric expenditure should align with caloric intake. Excessive cardio will burn muscle not fat; keep cardio within a shorter duration.

Scrumptious Apple Crumble

Scrumptious Apple Crumble

Feast your eyes on this mouth-watering, deliciously flavored dessert that will have your taste buds thanking you!

Perfect to appease your sweet tooth without all the guilt, this apple crumble is made with honey-flavored Golden Delicious apples, sweetened with coconut sugar, followed by a light lemony punch! Topped with some nutty-crumble crunchiness and served with a scoop of ice-cream – DELISH!

Apple Filling:

6 small apples (peeled/chopped into small pieces)

1 tbsp of lemon juice (or apple cider vinegar) 

2 tbsp of cornstarch (or arrowroot starch)

½ cup coconut sugar

1 tsp cinnamon

½ tsp nutmeg


Crumble Topping:

1 cup oats

¾ cup oat flour

½ cup chopped walnuts & almonds

½ tsp baking powder

½ cup coconut sugar

1 tsp cinnamon

1/3 cup coconut oil 

1 egg

Mix all apple filling ingredients in a bowl. Set aside. In another bowl, mix crumble ingredients. Pour apple mixture into a lightly greased baking dish. Top with crumble. Place in oven; bake for 30-40 minutes at 350F. Viola and ENJOY!

The 3 Most Important Habits To Get Fit & Healthy

The 3 Most Important Habits To Get Fit & Healthy

STRENGTH TRAINING – Load-bearing exercises with free-weights, machines and/or body weight actively stimulates the muscles to work harder; it forces them to adapt and grow stronger, developing muscle mass & stimulating bone growth!

DIET – Fuel your muscles for growth with nutrient-dense foods like whole grains, protein, veggies, fruits. Lean protein and carbs work together to build muscle and replenish energy stores. Aim for approximately 1 gram of protein per pound of body weight. Also, water should be your beverage of choice!

CONSISTENCY – Know your fitness objectives, have a game plan and STICK TO IT! Consistency is key to building strength and a toned physique, so be sure to establish a routine. It takes about 21 days to form a new habit, so dig deep, partner up with someone or hire a coach to keep you accountable. Either way, keep your head up, keep grindin’ and move forward with purpose!