Archives for Nutrition

Jalapeno Sweet Potato Puffs


1 1/2 cups cooked, mashed sweet potato (about 2 medium potatoes)

2 large eggs

3/4 cup of cheddar cheese (shredded)

3tbsp 2% plain Greek yogurt

3 strips of cooked bacon, chopped

1-2 jalapenos minced



Pre-heat over to 400F. While oven is pre-heating peel the sweet potatoes. Add the potatoes to a pot of boiling water and cook for 15-20min or until tender, drain. Mash the sweet potatoes using a fork. Then, combine with remaining ingredients. Grease a mini muffin tin, scoop mixture into the mini muffin spots, this recipe should make 18 mini puffs! Bake at 400 degrees for 20-25 min. Allow puffs to cool.


Serving size is 3 puffs!

Protein 10, Carb 18, Fat 3, Fiber 2

Sweet Potato Waffles!!

These can also be made as a pancake if you do not have a waffle iron!

Sweet Potatoes give you fiber! They provide you with other vitamins and minerals that plain white potatoes don’t. So if you haven’t given them a try, why not try them in a waffle or pancake form?


1 sweet potato (about 1.5 cups peeled and grated)

2 large eggs divided

2tbsp coconut flour

1 ripe avocado

2 green onions

1 lime (freshly squeezed

2tbsp cilantro finely chopped

salt and pepper

Hot Sauce

coconut oil cooking spray



Pre-heat waffle iron or griddle, mix in a bowl grated sweet potato, one egg, coconut flour and 1/2tsp of salt.

Spray the griddle or waffle iron with the coconut cooking spray (or one of your choosing). Spoon one half of the sweet potato mixture into the center of the waffle iron. Close the lid and cook for 5-8min or until the waffle begins to turn a golden brown color. Remove waffle and repeat with the second half of the batter.

While the waffles cook, poach or fry eggs. Peel and pit the avocado. Mash together with diced green onions, and lime juice. Add salt and pepper to taste.

Drizzle with hot sauce if you like or chopped cilantro! A whole new way to eat a waffle!



Your a few weeks in, things are falling into place, you are getting comfortable and have been seeing results so why do you have to be so rigid now? Things are good right?? Yes they are, however, consistency is key to success. You have worked so hard already and a slip here and there isn’t going to kill you in the grand scheme of things; however, you are in a challenge and looking to come out victorious and see just what you can accomplish in 45days. Stay the course so when this is over you know you gave it your all! Here are a few motivation tips for you guys! Incase your needing them! It’t totally normal to go in and out of being motivated, if it was easy we wouldn’t have challenges!

  1. Remind yourself of your “WHY”. Why you started this journey? Was it to loose a few pounds, get a bigger deadlift, fit into those jeans you have been saving? Re-focus on your Why, a lot of times that does the trick!
  2. Talk to some of the other challenge people, trade recipes, talk about frustrations..sometimes hearing someone else and what they are struggling or succeeding in can help you not feel alone or that you are completely human and your not in this thing alone.
  3. Get up and just Go. You know those days when you are not wanting to go to the gym, and you sat on the couch and its so comfy, the weather is cold or raining…Get up and Show Up. You will be happy you did on those days when you are done with your workout. It’s days like that, that help break our usual fallouts. Besides social hour at the gym is always interesting and fun!
  4. Give yourself some Grace. This one is a hard one for most of us. We are our own worst critics. It is easy to compare ourselves to others we see and think we are falling short somehow. Thats not the case at all. If you think about it for a minute. You are seeing others for a snap shot of their day. I love the quote “don’t compare yourself to someone else’s highlight reel”! SO TRUE… and SO easy to do. I am guilty of that as well. We all are. Give yourself some Grace and be grateful for where you are right now! Think of how far you have come. Reflection can help you remember all your leaps and bounds.


I believe that most of you guys are signed up for the Open, which is totally exciting in its own, but to go into this knowing you are fueling your body properly is just the icing on the cake! You will definitely give this open your BEST effort for sure! I mean your nutrition is dialed in and you are all saying you are feeling MUCH better in the gym. As your coach this only excites me to see just how well you do this year! So exciting to see what you are capable and how you all with surprise yourself! With that said, make sure you make time for you, choose good options for your carbs (Rice, Oats, Potatoes, etc), work on the aspect of sleep, and make sure you all are staying Hydrated. Even in the winter months we tend to think we do not need as much because we aren’t sweating like we do in the summer, but that dry cold is still stealing hydration from ya, so keep your water close and drink often!

Drinking and Macros Re-Post!


How do we calculate Macros for Drinks!!

Like most people, we go out to dinner or have a weekend with friends or just flat out want to have a beer to keep us sane. I get it. You can still have a drink here and there and this is how you will do just that.. It takes a little effort on your part, but worth your sanity!

Disclaimer: Alcohol will effect your training and overall feeling, even if it fits your numbers. Alcohol is harmful when overdone. It can mess with your digestive system, liver, and diet. But if done within moderation and with clear judgment, it can be beneficial, and of course, fun.. For those of you wondering just how to do it…Here ya go…

You can add your “drink” as either a Fat or a Carb. Only one. Not both! You will need to figure out the total calories for the said “drink” first. Then see how you would like to add it.

If you want to add it as a Carb, take the total calories and divide that by 4. That answer is what you will manually enter into your app for your Macros.

If you decide to add it as a Fat, then take the total calories and divide that by 9. Then that answer will be what you manually input into your app.

Healthy Chocolate Chip Banana Bread!



  • 2 cups white, spelt, or oat flour (240g)
  • 1 tsp baking soda
  • 3/4 tsp baking powder
  • 3/4 tsp salt
  • 1/2 tsp cinnamon, optional
  • 1 1/2 cup mashed, overripe banana (360g)
  • 1/2 cup yogurt, such as daiya vegan
  • 1/2 cup pure maple syrup, honey, or agave
  • 1/16 tsp uncut stevia or 2 tbsp any sweetener of choice
  • 1/3 cup oil OR milk of choice
  • 2 tsp pure vanilla extract
  • 1/2 cup chocolate chips, optional


    *Non-Greek yogurts work as well; use only the thick portion, draining any watery portion of the yogurt.

    Preheat oven to 350 F. Grease a 9×5 loaf pan, or line with parchment. Set aside. Combine dry ingredients in a mixing bowl. Whisk liquid ingredients in a separate bowl. Pour wet into dry, and stir to form a batter. Smooth into the prepared pan. If desired, press chocolate chips into the top. Bake on the center rack 30 minutes, then do not open the oven door but turn off the heat and let sit in the closed oven 10 additional minutes. If your bread is still undercooked at this time, simply turn the oven back on and continue baking—checking every 5 minutes–until a toothpick inserted into the center of the bread comes out clean. Let cool completely. Cover and refrigerate overnight. Taste and texture are much better the second day (and even better the third day as it gets sweeter). Leftovers can be sliced and frozen for up to a month.

Check out her sight for more AMAZING options!

Keep doing what you all are doing!

 Santee Costco Find of the Weekend!

Fantastic Taste, Great Protein, My Kids Love It, What more can you ask for….


Sleep and Weight Loss…

Did You know…..

Getting less than 5.5hours of sleep a night makes it 55% harder to lose weight! Poor sleep can cause a lower metabolic rate.

Also Sleeping less than approx. 6 hours can cause you to feel 25% hungrier than others getting more zzz’s.

A recent sleep study has shown that 7 out of 8 women have lost between 3-15pounds in 8 weeks just by getting more sleep! Optimal sleep time is 7-9hours a night.

Sleeping less than 6 hours a night disrupts two critical hormone levels.

  1. Ghrelin: spurs appetite and drives us to eat, increases appetite for high-calorie foods, directs fat towards the midsection of the body.
  2. Leptin: Suppresses appetite, low sleep suppresses leptin production making us more likely to feel ongoing pangs of hunger.

Even a single night of sleep deprivation makes fattening, high caloric foods more attractive and at the same time interferes with the brains ability to override desire with rational decision making.

Your body burns calories while in REM sleep. The more sleep you get, the more REM sleep you will have, therefore the more calories you will burn! Win Win!

What are you waiting for? Get in BED!

Water Intake

Are you getting enough water in your day? It aids in digestion, helps your skin, flush out toxins from physical activity, and many other benefits… Here is a chart to roughly get an idea of what you may need in a day!

Water Fun Facts:

  1. Drink a glass of water upon waking. It is a great way to get a glass in and it can help with digestion.
  2. Have a way to keep track of the amount of water you are drinking, whether its a sticky note to indicate how many water bottles you have had, or a water bottle that you are able to refill when empty. You may surprise yourself with how little or how much you drink on a daily basis.
  3. If you have eaten in the past two hours and feel that you are hungry, have some water, about a glass worth and wait 10min to see if you are actually hungry.
  4. The older we get the less likely we are to realize that we need to drink water, don’t just wait to be thirsty.
  5. Be aware of some flavored beverages, they usually aren’t all they are cracked up to be. Add fresh fruit or cucumber to your water for a refreshing change!
  6. Another option is to snack on water filled foods! Peppers, celery, cucumbers to name a few!
  7. Know the weather! Sounds silly, but when its super dry out or a santa ana is flowing thru, your water intake will need a boost. Especially if you are going to workout on those days. Hydrate, Hydrate, Hydrate!
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