Healthy Girl Scout Cookies: Tagalongs!

So I follow this gal, Chocolate Covered Katie, and she seriously makes the most delicious looking healthy treats! 

Most of the time I can find myself actually drooling over her photos of the finished product because they always look so damn good! 

So today I thought I would share one of her recipes where she makes a Girl Scout staple healthier! 

Tagalongs!  And I must add that this is my particular favorite GSC because hello! Chocolate AND Peanut Butter!?!

I am going to go ahead and share her recipe here, and I will also include the link to her recipe so that you can view it on her site, but also check out all the other amazing recipes that she has on there!   Because let’s be honest here, I am shit in the kitchen & I am honestly ok with it. But I do love sharing things with you that I incorporate in my own life and use and feel that if I find it awesome, that maybe you will too! 

So let me know how this recipe of hers turned out for you! I would love to hear what you thought of the finished product!

If you have a friend who would love to have this recipe as well, totally share this post with them so they can also get this amazing recipe! The more the merrier! (says the gal who tends to be an introvert more than an extravert lol).

Enjoy my friend!


Photo Credit: Chocolate Covered Katie

Healthy Girl Scout Cookie Tagalongs

  • 1 cup almond flour – Or make your own by finely grinding slivered almonds in a vitamix, blender, or coffee grinder

  • 1/8 tsp + 1/16 tsp salt

  • 1/8 tsp baking soda

  • 2 tbsp pure maple syrup or honey OR stevia to taste

  • 1 1/2 tbsp veg or melted coconut oil

  • For stevia version: 1 tbsp milk of choice, added with the liquid ingredients. For maple syrup version: up to 2 level teaspoons milk of choice or extra oil, only as needed

  • 1 tsp pure vanilla extract

  • about 20 tsp peanut butter or allergy-friendly sub

  • 1/2 cup chocolate chips, or my healthy chocolate sauce

Combine all liquid ingredients (except milk of choice if using maple syrup version, and not including peanut butter). In a separate bowl, combine dry ingredients (except pb and chocolate chips) and stir very well. Now mix wet into dry and keep stirring, breaking up clumps as you mix—it may seem dry at first, and you can add the extra 2 tsp milk or oil (I did add this when I made the maple syrup version), but do not add any more liquid than the recipe calls for. It will eventually form something that can either be squished into a ball with your hands or put into a plastic bag and smushed from inside the bag (the less-messy option). Roll out dough to cut-out-cookie width, either between sheets of parchment paper or from inside the bag, then cut with a circle cutter or the rim of a small glass. Freeze dough at least 20 minutes before cooking 10-13 minutes (depending on desired crispiness) at 325 F on a greased cookie sheet. Let cool another 10 minutes before even attempting to remove cookies from the sheet. They should firm up nicely. For troubleshooting, see nutrition link below.

Spread a little under 1 tsp of the nut butter on each cookie and place them on a wire rack over a sheet of parchment or wax paper. Melt the chocolate (very carefully and slowly, as chocolate burns fast), then spread chocolate over the cookie tops (or use two spoons to dip the cookies). Chill cookies for a few minutes so chocolate hardens. (If using the coconut coating, as opposed to chocolate chips, cookies should be stored in the fridge due to the low melting point of coconut oil.)


Read more at https://chocolatecoveredkatie.com/2013/03/04/healthy-girl-scout-cookies-tagalongs/#w18AsTLrpem3AWKk.99

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Microwave Apple Pie!!


Today I am so excited to share this sweet treat with you! And if I can be totally honest at this moment, I am more than excited! I am feeling pretty ecstatic about it!  Why?  Because I actually came up with this one ALL ON MY OWN! 

Say what?? lol 

So it isn’t fancy or anything, but it is something I just came up with last week and it was so good that I have made it a couple more times since. And today I am going to share it with you! 

I am totally calling it Microwave Apple Pie!! 

Thing is that I have been craving some warm comfort food lately because WINTER is totally here.  And with those cravings also comes all the sweet treat cravings as well. 

So last week I decided to see what I had in the kitchen to help calm that sweet craving of mine. And the result? Microwave Apple Pie! 

So I am just going to get right to it! It’s super easy and also cheap!  

You just need to do me a favor! Totally share with me what you thought when you make it! And if you love it then totally share this with your friends! 


So Here’s What You are Going to Need! 

1 Granny Smith apple, chopped

1/4 tsp cinnamon

1 tbsp of unsweetened shredded coconut 

Drizzle of honey over all ingredients in the bowl

Here’s What You Gotta Do! 

place all ingredients in a microwave safe bowl.

Microwave on High for 20 seconds, 2 times.  

Enjoy! 

 

 

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Breakfast Casserole by Emily Saunders

Since it’s the holidays right now, we are all pretty much in the grips of stress. And while we may be trying our hardest to manage this stress, this time of year just makes it hard to combat. So to make our lives a little easier I am sharing a recipe that can be for breakfast, lunch, dinner, or any meal in between!

Let’s get real for just a moment. We can still be on track with our weight loss goals while the holidays are going on. We don’t have to put anything on hold. And honestly it really isn’t a good idea to take a break and jump back on during January because all the habits we have worked so hard to create up to this point? Will be lost. And we will  have to work hard yet again to establish those habits. We are really going to be starting over from square one.

Consistency is key. Developing new habits are key. So we can still do these things, enjoy some holiday sugar cookies and truffles, and also get some daily movement in through workouts and walking and just make protein and veggies a priority at each meal.  

Now because I am not great in the kitchen and have no creativity in there, I am sharing a recipe from a book that I refer back to quite often. So save this email, screenshot it, put it in your favorites! Just whatever you need to do in order to save this amazing recipe!


Breakfast Casserole by Emily Saunders

Here’s What You are Going to Need!

➡️1/2 lb breakfast sausage, turkey sausage, or leftover ground turkey.

➡️1/4 cup chopped onion

➡️1 large sweet potato, cubed

➡️3 cups chopped spinach

➡️1 cup chopped or finely chopped mushrooms

➡️leftover vegetables such as broccoli, asparagus, etc.

➡️3 cups egg whites or mixture of whole eggs and egg whites, whisked

➡️2 ounces shredded regular or almond cheddar cheese

➡️Ground black pepper to taste

➡️Paprika to taste

Here’s What You Gotta Do!

Preheat oven to 350 degrees. Cook the sausage and onion in a skillet until no longer pink (unless pre cooked, then there’s no need to reheat it). Microwave a sweet potato for 4 to 5 minutes. Coat a casserole dish with olive oil cooking spray and layer the meat evenly at the bottom. Add the sweet potatoes and veggies, and then the eggs. Sprinkle the cheese, pepper, and paprika on top. Bake for 35 to 50 minutes, or until browned to your liking!!


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What Learning to Ride a Bike & Weight loss Have in Common

 

 

 

 

 

 

 

 

It’s hard to be a beginner isn’t it? It’s uncomfortable, frustrating and pushes us to limits that make us just want to quit.

We honestly get so used to just knowing things as an adult that we have this mindset that every time we go to do whatever it is we set our minds to, that it’s just going to happen with little effort behind it.

I’ve come to realize lately that being an adult we tend to become complacent. WE have our routines and schedules and we just go with it pretty much every day.

But as a child it was totally different. I remember learning to ride my bike. It felt scary, but exciting at the same time. Each day I would get on that bike and go a little farther. Before I realized it, I was able to just jump on and go.

It was the exact same when the training wheels came off and I had to learn to ride that bike without the training wheels.

Learning to ride a bike takes practice. We have to practice the thing that’s new to us over and over again until we master that skill.

Weight loss and being healthy is the same as riding a bike; it’s a skill that we have to practice in order to master it.

Why? Because it’s something that’s new to us. That’s why we need to lose weight right? Because while we have all these other reasons as to why we want to lose the weight, it’s a skill we actually don’t possess yet. If it was, we wouldn’t need to be losing the weight in the first place because we would already know the tools that kept the weight off in the first place.

Yes, losing weight is really frustrating. It’s uncomfortable. It pushes us to those limits where we aren’t sure if we should even continue because we believe that we don’t have what it takes.

But so was riding that bike. But it felt different though right? Because as a child, we aren’t complacent. We don’t have our daily routines where we just get up and DO. We get up and see what we are about to learn for a day. Because as a child we are constantly curious and always learning.

Losing weight is more about learning than it is just doing. So before we get to the just doing part, we have to PRACTICE, PRACTICE, PRACTICE so we get good enough to master that weight loss and we are no longer the beginner.

Just like learning to ride that bike.


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A Super Simple Guide to Creating a Healthy Meal!

Eating healthy can be hard. Like really hard. And while people can tell us that it really can be easy, it truly never really feels like that.

Isn’t the say if it would be easy than everyone would be doing?  But while this may hold true for most things, and certainly it holds true for healthy eating, it really is not as complicated as we make it out to be. And that is not due to anything regarding us honestly. It just is that there is so much information out there regarding healthy eating and how we need to do it in order to lose weight that we just get super overwhelmed by it, and we really don’t know what direction that we need to take. 

So today I want to help make this super easy for you!  I have a meal creation guide that I created for my face to face personal training clients, and I am going to share this exact document with you!  It’s not anything fancy at all, but it is simple and straight to the point!  

I have created it to break down the 3 main meals of our day; breakfast, lunch, and dinner. All you need to do is to fill in the box for each type of food (protein, veggie, carb, etc) and then voila! You have your healthy meal created!  

This guide is free so please feel free to print as many copies as you need! And as an extra bonus if you should need a food list to reference, I am also including the link below to sign up for my fast start guide that comes complete with the list of foods to help you get started to healthier eating! 

Click this link right here to grab your

FREE MEAL CREATION GUIDE —> Meal Creation Guide-2

 

Click the image below to grab your FREE FAST START GUIDE!

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In order to truly succeed with weightless, we have to learn to keep it simple

There is so much information in the health and fitness world that it really is no wonder that so many believe it is hard and complicated and just down right achievable.

There are many rules that are said that have to be followed. There are certain foods that we are to eat and certain exercises that we are to do in order to lose weight and get toned up.  We have to work out a certain amount of times a week for a certain length of time. We can eat this and not eat that. We can drink this but not drink that.

I could go on and on about this but I think that you get my point.  It’s complicated, hard, exhausting, and can actually feel somewhat miserable as well. Totally get it. Just writing all of this makes my mind spin a thousand different ways.

When I first started out on my own health and fitness journey I began counting calories. I downloaded the myfitnesspal app and I tracked everything I ate. I didn’t change my food at first, I was just watching my portions and worked to hit the target calorie count each day. Once that just wasn’t working any longer I then began to count my macros. So I weighed and measured my food and focused more on the quality of foods I was eating. Then I switched to working to eating intuitively and listening to my body. Then I worked on eating certain foods in moderation in conjunction with eating healthy.  

I went from working out for 10 minutes a day to 2 hours every day.  Then I worked out at home and did workout dvds and chose to do 30 minutes 7 days a week.

This is just a small snippet of my own journey but the point I want to make is that i would follow program after program. I would follow what other people said for me to follow and what was working for them. And while each plan did give me some progress at the time I followed it, it still felt really hard and complicated.  I often wondered if I was doing enough and doing it right. I would feel awful if I skipped a workout or didn’t eat a healthy meal at one point.

I thought at the time that the problem was me. But it really wasn’t. The problem lies in the fact that it feels as though we have to do all of the things at one time. It’s a feeling that I have personally had, and also what I have personally seen within my own clients.

We all tend to think we have to do all of it right now in order to lose weight. But that really isn’t true. We have to remember that we are working on changing years and years of habits that we did consistently in order to gain the weight. And just because we make the decision to change our life and make it a healthier one doesn’t mean it is all going to happen right now.

We showed up every day doing the same habits consistently that led us to the weight gain, so we have to show up every day doing the same habits consistently that are going to help us lose the weight.

It’s the same formula, just reversed to get a different result.   

And it has to be simplified; meaning that it has to be ridiculously simple and feel easy to us. It has to be attainable and fit within our life instead of us fitting our life around it.

The only way this is going to really work and stick is if we work to build a plan that fits within our unique life and lifestyle. And since we are all so different and come from different places and experiences, that is going to look somewhat different for each and every single one of us.

So how do we work to do this?  We pick ONE THING. And then show up each day and do that one thing for an entire month. I promise that by the end of that month we aren’t even going to be thinking about it. We will just automatically do it because we have created a habit.

There are many different things that we can choose. Sometimes my clients choose drinking water every single day. Some choose to eat a serving of veggies every day. Others just work to get movement in their daily life and not spend so much time on the couch.

There really is no right or wrong choice here. The power lies in the fact that we can have control over what we are choosing to do.  While we like to be told what to do in this area, we also like to feel like we have control and are also making a choice.   And because we like to see the steps in print and fully wrap our minds around what we need to do, here is how to simplify nutrition to make it stick and actually lose weight for good.

Step 1: Pick ONE healthy habit to do every single day (like drink water, eat veggies, eat protein, etc).

Step 2: Show up every single day and perform that ONE task. Write it down to track your progress on a notebook or calendar!

Step 3: At the end of the month take a look at your notebook or calendar and see how well you did!

Seriously that is it. Just 3 steps to get you going on your goals! I promise you will be so focused on showing up every day to do your task that the weight is going to just come off on it’s on!


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Pumpkin Pie Energy Bites!

We all love snacks. It’s the thing we take with us on really long car rides. They are what we gather up to take with us to friend’s houses for cookout, parties, or even movie night. 

To tell you the truth. I actually don’t ever need a true reason to have snacks. I honestly like to have them pretty much anytime! 

I know you feel me on this one too! I mean, I can’t be the only one! lol

In the spirit of fall, thanksgiving, and pumpkin everything at this moment, here is a super easy & healthy recipe for snacks that can be for really whenever you want one!! 

Feel free to share with your friends, or not. 😉 


Pumpkin Pie Energy Bites! 

Here is What You Need! 

1 cup pitted dates

1 cup warm water

1/2 cup raw pecan halves (or pecan pieces) 

1/3 cup canned pumpkin puree

1/4 cup unsweetened coconut flakes; reserve small amount for garnish

1 tsp. pure hazelnut extract (or pure maple extract)

1 tsp. pure maple syrup

2 tsp. pumpkin pie spice

1 pinch sea salt (or Himalayan salt).

 

Here is What You Gotta Do! 

  1. Place dates in a medium bowl; cover with water. Let soak for 10 minutes. Drain. Set aside. 

  2. Place pecans in food processor; pulse until finely ground. 

  3. Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed. Place in a medium bowl. Refrigerate, covered, for 30 minutes. 

  4. Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut if desired. 

  5. Store, refrigerated, in airtight container. 

 

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How I reversed 24 years of hating my body

I spent a good amount of my life hating my body.

I clearly remember the first time I looked at my body and felt ashamed of how it looked.

I was 11. And in 5th grade.

I had hit puberty and experienced some weight gain from it. It was the year I also started my period.   That happened at school nonetheless.

All my friends at the time hadn’t started theirs yet. And They were also thin. And tall. And so very pretty.

They all had boyfriends. They all had the cutest clothes.

And then there was me.

BEing 11 years old seemed to be a turning point in my life. But not in a positive way.

I had pimples on my face.

I had gained weight.

I was bleeding once a month.

And to top if of, I was wearing clothes that my mom had made for me.

There isn’t anything wrong with any of these things. But for an 11 year old girl? It was the end of the world.

According to my peers that is.

From that year on I was constantly reminded how I wasn’t enough-

Pretty enough

Rich enough

Thin enough

Good enough

I spent a good amount of years after this fighting against judgements and labels that were place on me from others.

And I believed them for many years actually.

And the thing is? I never felt this way or cared about it until others point it out to me constantly.

But it was such an impact that it stayed with me until I was 35 years old.

So how did I reverse 24 years of the belief that I wasn’t

Pretty enough

Rich enough

Thin enough

Good enough?

I had to work to flip the script.  Mindset is so important to our overall well being. Our thoughts that we believe are the actions that we put into play.

So I journaled. I read self-help books. I listened to podcasts. I took in perspective from those who struggled with this very thing.

And I slowly changed the way I thought about myself. So I would feel pretty enough, rich enough, thin enough,and good enough.

Because we can eat healthy and exercise perfectly.

But if we are constantly believing our body is disgusting and we aren’t good enough, then we are never going to be satisfied and we will always end up failing with our goals.


By the way, if this message resonated with you, then you would really enjoy the weekly newsletters I send out to my email squad. Nothing at all to purchase. All you have to do is sign up.   In fact, I actually give you something just for signing up!

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The Only Thing Standing Between You & Your Goals

 

 

 

We can share our excuses all day long as to why we haven’t lost the weight & achieved the body changes we seek.

But at the end of the day these excuses are just another layer we hide behind.

We are the only ones who can achieve these goals. No one else can do it for us.

We can hire the most famous personal trainer in the world, the most world renowned nutritionist & have a meal & exercise plan created that has been used by the most beautiful bodies in the world.

But if we don’t believe that we have what it takes to implement these very tools, we aren’t going to get anywhere.

We are just going to remain in the same place where wishes and hopes and dreams die all because of the one thing that holds us back;

Believing the thought that we aren’t capable of achieving such success.

So how does one break through the bullshit & start realizing their potential?

We begin telling ourselves the SAME loving words & encouragement that we provide to the most loved people in our lives.  

Take a moment to imagine how our loved ones would feel if we looked right at them & said they weren’t capable of achieving their personal goals because they weren’t worthy of having such things?

Then how in turn would this make us feel to say such a thing to someone we loved so very much? It would makes us feel awful wouldn’t it?

That’s exactly how our souls feel when our minds tells us these thoughts.

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The Woman Who Wears the Size 6 Jeans…

 

 

The reality is that all women, regardless of the size of jeans they wear, know exactly what it feels like to think they are fat & ugly & worthless.

Because the way we feel? Is the same as what another one feels as we are never alone in our personal struggles.

We tend to look at a woman who is smaller than we are and instantly think that she is happy; that she believes she is the most beautiful woman in the world & that she never has any struggles or depressed days. That she wakes up every single morning & slips on her clothes feeling fabulous. There is no way she cries in her room because of the reflection that stares right back at her in the mirror.

But this reality? Isn’t the true reality. It is only the stories that we tell ourselves because we want to BE HER.

But the truth of the matter is that regardless of the size of the jeans, we are one in the same. There are plenty of women who wear a size 6 pair of jeans and believe they are fat just like the woman who wears the size 18. Both believe that they are ugly and worthless and don’t deserve happiness.

Because self-esteem issues are not reserved for those who only wear a “certain size of jeans.”

It’s more about the love and belief that we have for ourselves. And if we believe we are fat and ugly and worthless and don’t deserve to live a happy life unless we weight a certain amount or we wear a certain size pair of clothes; have thinner thighs a plumper tush, a smaller waist, abs, etc, then we are not going to be happy nor give ourselves permission to live our life to the fullest until we reach these personal wishes.

It’s totally cliche but it’s true; we must NEVER judge a book by it’s cover.

We must never assume anything about anyone based on what we see as what we see is only a perception of what we believe in our own minds. At the end of the day we can look at a woman smaller than us and think “man what it must be like to be HER!”  

When in reality, she may very well be living in the same reality as we are. Because at the end of the day? We are all women who are battling the same struggles day in and day out. Size never discriminates who gets to struggle and who doesn’t, because we all do. 

 

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