Gluten Free No Bake Protein Bars

If you've ever taken a protein bar from the shelf in a gas station or even some health food stores, you know that 90% of them are pretty equal to that of a snickers bar in terms of ingredients and macro-nutrients. The only difference is that little bit of added protein which most of the time is from a source of protein your body has a hard time breaking down anyways.

I'm sure many of you are thinking "are there ANY healthy yet convenient ways to get in some quality protein without drinking protein shakes all day long??" I have good news- THERE IS! It's called make your own protein bars and keep them stored in the fridge or on your counter top in portioned sizes so they're super simple to just grab and go! PROBLEM SOLVED!

Oh, and you'll save a ton of money doing it this way also ;)

What you will need:

• 1/2 cup unsweetened almond milk
• 3/4 cup organic almond butter (no sugar added)
• 2 tsp raw honey
• 1 cup vanilla/chocolate protein powder (I used shakeology for the added nutrition)
• 1.5 cups gluten free rolled oats
• 1/4 cup flax seeds
• 1/4 cup popped amaranth 
• 2 tbsp dark chocolate chips (I used ENJOY dairy, nut, soy, and gluten free chips)\

What to do:

1. In a medium sized bowl, toss old fashioned oats, flax seed, protein powder, and popped amaranth together. Set aside.
2. In a medium saucepan, combine milk, almond butter, and honey over low-medium heat. Stir until the almond butter is melted and mixed well. 
3. slowly fold in the oat/seed mixture and stir until well combined.
4. Press mixture firmly into a 9x9 pan.
5. if using, sprinkle dark chocolate chips on top. 
6. let sit until cooled and slightly hardened before cutting into bars.
7. Cut into 9-12 bars.

Note** you can add in whatever you like to spice it up! Next time I may add some unsweetened coconut and cacao powder for a "almond joy"makeover :) 

Thanks for stopping by!

XOXO

Brianna

Cut the sugar, cut the salt, cut the CRAVINGS

It's no surprise part of my Sundays are ALWAYS spent in the kitchen- but that time never fails to be time that pays itself off throughout the week! Imagine spending 4 hours prepping EVERY SINGLE MEAL for your week ahead... seriously, just 4 hours to ensure what you eat is the LAST thing you have to worry about throughout your week.

This weeks meal plan include FIVE daily meals -

1. Vegan chocolate shakeology + 1/8 cup. rolled oats + 1/2 grapefruit + 1 tsp almond butter 
2. 1/2 cup Cottage cheese + 1/2 scoop protein powder + 1 apple + 2 strawberries 
3. 4 oz. Cod + mango + 1/2 cup roasted cauliflower + 1/2 cup roasted peppers + 1 tsp flaxseed oil
4. 3 oz. Roasted turkey breast + 1/4 cup brown rice + 1/2 cup sautéed spinach + 1 tsp flaxseed oil
5. 3 oz. Chicken + 1/2 cup roasted peppers + 1 tsp flaxseed oil

Do you have 4 hours to get this done so you can save triple that time this week?!

Lets get started then! :)

FIRST- Cut the fat off your chicken and add it to the crockpot on high for 3 hours. I added 1 quart of low sodium vegetable broth and filled the rest of the way with water

NEXT- Preheat your oven to 350F. Add your cod to a baking dish filled about an inch of the way up with low sodium vegetable broth. Top each fish fillet lemon juice, garlic powder, and vegetable seasoning. Bake for 12-15 minutes or until fish flakes with a fork.

THEN- While the fish is cooking, cut up your peppers, cauliflower, and whatever other vegetables you want to use. Add them to a baking sheet lined with aluminum foil. Spray with olive oil spray and sprinkle with vegetable seasoning and lemon pepper seasoning (with no salt). When the fish is finished, preheat your oven to 400F and roast the veggies for 20-30 minutes or until edges begin to brown.

NEXT- Portion out your cottage cheese (1/2 cup) into a tupperware and then mix in your protein powder (1/2 scoop). Add handful of berries and a dash of cinnamon. Then cut up your mango into 5 servings (1 serving = 1/3 mango). Next slice your apples and sprinkle with cinnamon (after sitting in the fridge the apple slices absorb the cinnamon and taste just like *guiltless* cinnamon apples)!

THEN- Add 1 quart of no sodium beef broth. Bring to a boil then once boiling, add 1 cup brown rice and bring back to a boil. Cook uncovered for 30 minutes until rice is tender. While rice is cooking, sauce spinach with minced ginger and lemon pepper seasoning until wilted.

**NOTE- I bought the no sodium turkey breast from Publix so it's one less thing I had to cook. It's Boars Head brand! ;)**

Once everything is cooked, begin portioning out your food. Then stick in the fridge until it's time to eat again!

Questions? Post them below and I would be happy to help!

As always, thanks for stopping by!

xoxo,

Brianna

Crockpot Sausage & Peppers

This is one of those recipes that may become a family favorite. I know it did in my household! It resembles gumbo, with a twist!

Everytime I make this recipe, I make it in BULK because it freezes SO well! I've kept in the freezer for up to 6 weeks and it thaws out just as tasty as when it's first cooked. Convenient right?!

What you will need for this recipe: Make 8-10 servings

2 lbs. chicken sausage (cooked and chopped)

1 Green Pepper (chopped)

2 Red peppers (chopped)

1 Yellow pepper (chopped)

2 onions (chopped)

1 bag of frozen okra

6 cloves garlic (minced)

1 tbs. oregano (dried)

1/2 cup basil (fresh and chopped)

2 14 oz. cans diced tomatoes 

2 tbsp. tomato paste

To Make:

1. Add sausage, peppers, onion, garlic, oregano, and basil to the crockpot.

2. Mix tomatoes and tomato paste together, then ass to the crockpot.

3. Cook on low for 6 hours.

4. 1 hour before finishing, add the frozen okra.

5. Serve over rice, quinoa, or pair with sweet potatoe bites like I did! :)

Thanks so much for stopping by!

xoxo

Brianna

Is the 21 Day Fix For You?

When Beachbody's celebrity trainer, Autumn Calabrese dropped the ball on the 21 Day Fix, I don't think anyone realized how quickly is would become the #1 way to effectively lose weight, tone up, and create a complete healthy lifestyle change!

Last February when the program first launched, I obviously had to give it a try and see what it was all about.

It blew my mind that I could exercise for 30 minutes a day, eat 5 times a day, drink a shake that tasted like dessert, and have AMAZING results in 21 days! That's not even a month!!!

In just the first week my bloating was gone, my energy was higher than I can ever remember, and I never felt hungry! I lost 3 pounds in 7 days and didn't even think I had much to lose.

The workouts were HARD the first week, but I modified where I needed to and kept pressing play. By week two, I knew what to expect so mentally I felt much more prepared for the burn! :)

I remember continually telling myself, "it's only 21 days! I can do anything for 21 days!" and it was so true! After the initial 3 weeks were finished, I was ready for more! I didn't want to stop there, I prepared myself for round 2!

Now, as a coach I have the privilege of watching my clients transform with the exact program I saw a transformation with! 

This is just CRAZY right?!?! 6 people, all different goals, all different body types, all different ages, all amazing results!

So what comes with your 21 Day Fix program?

This program is the full package as it comes with EVERYTHING you need to have a successful weightloss transformation while creating new lifestyle habits.

With your program you can expect to get:

• a set of 30 minute workouts (a different workout for everyday) that vary from cardio, to strength training, to yoga, to pilates! 
• a calendar with a day by day workout schedule 
• an easy to follow meal plan that is modified based on your personal goals and dietary needs
• portion control containers with lids so you can take them with you on the go!

that's not all...

• you also get ME as your one-on-one health and fitness coach AND have access to my exclusive online accountability group where you'll join a group of men and women all working towards their health and fitness goals!

Here is an example of my weekly meal plan! I never go hungry because i'm eating every 3 hours and it's always GOOD food!

Support and Accountability with the 21 Day Fix:

If you are interested in joining a challenge group that will give you support and motivation please fill out the application below to be placed in my next 21 Day Fix group!

Don't forget, for the month of July the 21 Day Fix Challenge Pack is on sale for $140.  You'll received the workout and nutrition guide plus one month supply of Shakeology.  It's basically like buying the workout for only $10 after your purchase of Shakeology!

I have a new group that starts every month - don't miss out! Fill out the application below! 

Fill out my online form.

xoxo - 

Brianna 

4 Steps To Stronger Willpower

Have you ever caught yourself saying, “I wish I had the willpower to do that”…? 

Like every time you’re faced with the decision to eat or not eat that cupcake, or donut, or ice cream right? You’re not alone! I always wondered how the heck people stayed so on track with clean eating, their fitness goals, and their rock hard bodies! My first excuse was always, "oh, they have GREAT genetics".

We all know those people; the ones who make an excuse for everything they "want" to do, or "wish" they could do, but claim lack of willpower or motivation. I was definitely one of these people, until I learned ways around the excuses & began on a journey to a better me! Oh and guess what, it's EASY!

So, what is this willpower? According to fitness professional and New York Times Best Selling Author Charlene Johnson, "will power is having the strength to carry out your own desires, plans, and goals; it's the desire to make something happen - to ignore all the obstacles, and get it done." 

Willpower is simply a habit - a habit you can learn and master!

4 Steps To Stronger Willpower:

1. Clearly define what it is you want - DEFINE YOUR GOALS.

Throwing all your energy into something can only last so long without something bigger in mind. If your goal is to lose 15 pounds and have more energy, it'll be much easier to turn down the treats in your office knowing that choice is only a stepping stone getting your to your goal. As soon as we lose sight of our goal, temptations overwhelm us and become constant reminders of what we CAN'T have versus what we DON'T want.

2. Decide if your goals are practical.

Are you trying to lose 15 pounds this week or are you trying to lose 15 pounds in 6 weeks? We are a culture of "quick fixes" and wanting results yesterday for the work we put in. Realistically, this mindset is killing us; Both mentally and physically. 

Once you DECIDE your goal is 100% possible if you stick with a plan, your belief in yourself begins to rise and your excitement to reach that goal gives you the energy you need to make it happen! This doesn't mean it will always be rainbows and sunshine, there will be times you want to give up and throw in the towel. However, when you have a belief something is possible, instantly our subconscious mind reminds us of what we are working towards and refuels our fire to get back at it without ever needing our limited supply of willpower.

3. Forgive your mistakes - we aren't perfect!

If you cheat and eat something you shouldn't have, forgive yourself. Feelings of guilt lead us down a slippery slope into temptation. Next time you're reaching for that cookie at work, try telling yourself "I don't want it" versus "I can't have it". Many times we want something only because we think we can't have it. What can I say, we enjoy rebellion!

Forgiving yourself for a mistake increases motivation and engagement with goals.

4. Cut the temptation - cut the need for willpower. 

Willpower is like an energy supply, once it's used up, it's GONE. If we are putting ourself in constant temptation all day long, chances are by mid-afternoon, nighttime, we will have NONE left. Then you find yourself exhausted from the long day, make a justification it's okay to order pizza since you ate good all day, skip your workout because you're so tired, and of course choose to not get your food prepared for tomorrow to make sure you're set up for success. 

Are you seeing how this can eventually derail us COMPLETELY from the goal we have if we aren't careful??

So, how can you eliminate temptations??

First, figure out what your common distractions are. 

Then, make a plan on how you can avoid these temptations. 

For example, if you're trying to lose weight and junk food or sodas are a weakness, DON'T buy them! Not having them in your home will cut the possibly of you even having to try to fight the temptation of avoiding them.

Ultimately, you are 100% in control of what you achieve and what you don't achieve - with or without willpower. So what's your choice? 

If you found this helpful in your own personal life, please share it with someone who could also benefit! My goal is to help as many people as possible achieve their health and fitness goals - I can only do that with your help!

As always, thanks for stopping by! Now, go OWN your day & don't let it own you. You're in control!

Blessings, 

Brianna

Week 3 {vegan} Meal Prep

This weeks meal prep is a little different than the past preps i've posted (if you want to check out my previous meal prep's, click here!) because this week is mostly vegan (minus some chicken sausage in a soup)!

Vegan isn't for everyone (including ME!), but cutting out meat for short periods of time can be so beneficial to your digestive system and to get you to explore new foods!

This weeks menu consists of: 

• Kale, Quinoa, & Tomato Soup
• Lentil Soup Topped Sweet Potato
• Creamy Eggplant & Tomato Soup
• Vegan Shepard's Pie (recipe below)
• Mason Jar Salad & Homemade Dressings

Creamy Eggplant & Tomato Soup

For starters, all of this made 50ish meals in one prep! Completely budget friendly, vegan friendly, gluten free, dairy free, and will fit perfectly into your nutrition plan!

If you are NOT vegan, I did make a few modifications for the days we did want to incorporate meat. For example, I added Chicken Sausage to the Kale, Quinoa, & Tomato Soup. The lentil soup with a sweet potato I just added extra veggies. I added Venison to the Creamy Eggplant & Tomato Soup (would also be great with chicken!), and then Vegan Shepard's pie would be yummy with ground turkey (though I didn't use it).

I knew I wanted to make a shepard's pie and had seen a few recipes, but none were exactly what I was looking for. So here's the "made over" version I put together & let me tell you, it turned out amazing!

Vegan Shepard's Pie

What You Will Need

• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 1/2 cups uncooked brown or green lentils, rinsed and drained
• 4 cups vegetable stock
• 2 tsp fresh thyme or 1 tsp dried thyme
• 1 10-ounce bag frozen mixed veggies: peas, carrots, green beans and corn
• 3 pounds of sweet potatoes (or about 5 medium sized potatoes)

Instructions

1. Place sweet potatoes in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then cover and cook for 20-30 minutes or until you can pierce them easily with a fork.
2. Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher or large fork to mash until smooth. 
3. While potatoes are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan. An 8x8 won’t fit it all but close!).
4. In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes.
5. Add a pinch each salt and pepper. Then add lentils, stock, thyme and stir. Bring to a low boil, then reduce heat to simmer. Continue cooking until lentils are tender (30 minutes).
6. In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.
7. Transfer to your prepared oven-safe baking dish and carefully top with mashed sweet potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.
8. Place on a baking sheet to catch overflow and bake at 425 for 15-20 minutes, or until the mashers are lightly browned on top.
9. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave. You can also freeze and thaw out the night before eating.

For more recipes & tips, head HERE!

If you try any of these recipes or have a recipe you make each week for meal prep, share it below! I'm always up for trying new things!

Happy Meal Prepping!

With Love,

Brianna

Mason Jar Salads & Homemade Dressings

I'll let you in on a little secret... these salad's are a meal prep MUST for 3 reasons:

1. Eating a salad a day ensures you're getting your greens in 

2. They stay fresh all week (i've kept mine up to 9 days!)

3. There's a million different ways you can make them so you never get bored!

Making a mason jar salad is SIMPLE - layer from bottom to top (obviously...)

• dressing (2 tablespoons)
• non-absorbance veggies like peppers, carrots, broccoli, cabbage, etc.
• veggies that tend to absorb liquid (cucumbers, tomatoes)
• Starch (if using) - I like to use quinoa or lentils, especially in my vegan salads
• Seeds, nuts - my favorites are sliced almonds, pumpkin seeds, or sunflower seeds
• Cheese (if using)
• GREENS - spinach, kale, spring mix, etc.

No matter what ingredients you're using, follow these steps and you'll be fine every time!

Now, salad dressings... 99% of the dressings you get in store are practically ruining every effort of you trying to eat clean. I like to make a batch of a few different dressings all at once, put them in mason jars and then take them out when i'm ready to prep my salads.

My favorite dressing is a Strawberry Vinaigrette recipe that i've been so long now I don't remember where the original ever came from...

Strawberry Vinaigrette Dressing

You Will Need:

• 2 tablespoons strawberry preserves 
• 2 tablespoons lime juice 
• 2 tablespoons olive oil 
• 1 tablespoon white wine vinegar 
• 1 tsp. mustard 
• dash of pink Himalayan salt & pepper

Blend together and keep in a glass, air tight container.

Carrot Ginger Sesame Dressing

You Will Need:

• 1 cup shredded peeled carrot
• ½ cup sesame oil
• 3 tablespoons white vinegar
• 2 tablespoons dark pure maple syrup or agave nectar
• 2 teaspoons miso paste (found in refridgerated section of health food store!)
• 1 ½ teaspoons grated fresh ginger root
• ¼ teaspoon salt
• ¼ teaspoon white pepper

Blend together and keep in a glass, air tight container

Strawberry Balsamic Vinaigrette: makes about 1/2 cup dressing

• 1/2 cup diced strawberries (fresh)
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• Salt to taste (I love pink Himalayan salt)
• honey (optional, only use if your strawberries aren't sweet)

1. Combine all ingredients in a food processor or blender and blend until smooth.
2. Keep leftovers in an air tight glass jar in the refrigerator.  

Whole 30 approved SWEET dressing:

• 1 teaspoon garlic powder
• 1 teaspoon onion powder 
• 1 teaspoon parsley flakes 
• 1/2 teaspoon oregano flakes 
• 1/2 teaspoon basil flakes 
• 1/2 teaspoon sea salt 
• 1/2 teaspoon pepper 
• 1/2 cup organic olive oil
• 1/4 cup organic grape juice (make sure to check the ingredients for added sugars)
• 1/2 cup organic balsamic vinegar 
• 2 ounces pureed beets (baby food)

1. Add all ingredients to a food processor or blender and blend until smooth.

**NOTE: I used an organic baby food blend with beets, zucchini, and strawberries

If you have a favorite dressing recipe you use, i'd love to try it! Just post it in the comments below. 

As always, thanks for stopping by -

With Love, 

Brianna