My Pet Peeve in the Health World

Hi! I know I kind of vented / voiced my opinions in my previous post, butttt… I’m about to do that again!

**Like I said before, I only go on rants if I actually feel they’re valid rants 😉

Let’s talk about my BIGGEST pet peeve in the health world.

The health world has become a world everyone and their mom wants to be a part of – which is fabulous! I love that so many people are hopping on the healthy train (or “healthy” train, if you know what I mean)! Obesity is getting out of control in our country, so it makes my nutrition-loving heart HAPPY to see so many people/restaurants/companies trying to watch calories/ingredients and whatnot.

BUT… (here comes the but).

NOT EVERYONE IS A TRUE NUTRITION PROFESSIONAL! I repeat – not EVERYONE is a nutrition professional!!!! So WHY are you listening to anyone and everyone on the internet?!

Here’s the deal. Anyone can go on the internet, find some ish on nutrition, do a little research, and BAM they can become a self-proclaimed “nutritionist.” ANYONE can do this! They could have NO idea what the difference is between a carbohydrate and an amino acid, and still try and tell you what/how to eat! To me, that is terrifying.

On the other hand, you have people (like yours truly) who spent four YEARS of intense studying, hard work, and hard @$$ chem tests to earn a degree in nutrition and actually know exactly what they’re talking about! Especially those people who go on to earn their RD (registered dietitian) after their degree. We didn’t go through all of those brutal chem labs and case studies for nothing, y’all.

So how do you know who to trust with your nutrition information?! Check their credentials FIRST thing. You should primarily listen to those who have their RD, this means they have done their internship and passed their RD test, and have extensive knowledge in food and nutrition, and are great if you’re seeking nutrition counseling! At the very least, find someone who has a degree in the area. And if they’re not an RD, check to see what other nutrition background they may have!

While I think it’s amazing how many bloggers out there are eating healthy and getting into great shape, many are not qualified in nutrition counseling. I get so frustrated when I see unqualified people trying to push THEIR diet plans (not recipes – but actual diet plans) on people who it may not work for or be good for! I am not bashing anyone for promoting their healthy lifestyle – some of these people DO have the qualifications! But before incorporating it into your own life, check their credentials and whether it would be a good HEALTHY fit for your body. Everyone’s body is different – and chances are your BMR is different, your activity level is different, your intolerances are different, than that of the random website you’re reading. Check your facts people! One of my all time favorite bloggers, Rachlmansfield.com, is a wonderful example of all this, because every time she promotes a healthy product or way of eating, she clearly states that she is a food blogger not a dietitian and that what she’s promoting is simply what’s good for her. And I love that!! Go Rachel! (She will probably never see this but I’m a huge fan- go check her out for amazing recipes).

I feel like I say this a lot but I really REALLY don’t mean to sound preachy – just feel like I’d be failing as a member of the dietetics world if I didn’t warn you guys, my dear followers, of this because I have seen it SO much lately!

If you have any questions please don’t hesitate to ask!

xo beth

Pictured is Pesto Chicken Zoodles – one of my fav dinners lately. Recipe below!

I made this for 1 since it’s just me right now, so you can adjust the recipe for however many people you’re prepping for.

1 boneless skinless chicken breast
1 whole zucchini, spiralized
1/4 cup pesto

Bake chicken or cook in crockpot. I cooked mine in the crockpot with a little bit of pesto, pepper, and garlic powder (low for 6-8 hours or high for 3-4 hours, depending how much chicken). After zucchini is spiralized, transfer to skillet and sautee with the remaining pesto, about 3 – 4 minutes. Serve chicken over the zucchini noodles, and add a bit of extra pesto if needed. Parmesan would be great as a topping! Enjoy!

5 Ingredient Banana Pancakes

 

Happy Sunday y’all! I hope your long weekend is treating you SO well!

There’s something about Sunday mornings that just makes me want pancakes. And about 90% of the time, I resist the urge. But today is one of the days in that 10% where I just need pancakes. Neeeeeed them. So here we are. I made pancakes.

But these pancakes are quite a bit lighter than any regular pancakes from a restaurant or a box! Minimal ingredients, and minimal sugar! And the best part – you can add/remove whatever toppings or mix-ins you want! Today I chose mini chocolate chips, because well just because. 🙂 I went out to the beach early this morning with the team of volunteers to track sea turtles! Definitely one of the coolest things I’ve done – and this was the perfect way to fuel up after!

5 Ingredient Banana Pancakes

1 cup oats
1 banana, mashed
1 egg
1/2 teaspoon cinnamon
1 teaspoon vanilla

I also added 1 stevia packet for sweetness (optional) and a tablespoon of mini chocolate chips! You could also add nuts, berries, raisins, etc.!

Mash your banana first. Then add in the remaining ingredients and mix together until combined into a batter. Heat up and grease a skillet or griddle to low to medium heat (I kept it low to keep the outside from getting too crispy). Once it’s hot, add batter and cook like normal pancakes! Top with natural peanut butter or syrup, and enjoy!!

Hope you guys have a wonderful Sunday! You are beautiful. Thanks for reading!

XO beth

Egg White Breakfast Muffins

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Hey y’all! I have been spending a lot of time in the kitchen lately, experimenting with healthy recipes and meal prepping! Now that operation honeymoon bod has commenced, I’m trying to take my meal prepping to the next level. Not that I don’t normally eat well regardless of upcoming tropical vacations, but I’m beyond motivated.

And we all know abs are made in the kitchen! Therefore, having healthy meals and snacks on hand helps avoid the temptation of less healthy options 🙂

Now don’t get me wrong… I still give in to those temptations here and there. But being on Team A to Z (the fitness team I joined in Nov. and have loved ever since) the last couple months has really helped keep me accountable and more motivated than ever! **if you have any questions about fitness/nutrition coaching by my trainer please let me know!**

So, I am a huge breakfast person. If I were to have to eat ONE meal for the rest of my life, I’d pick breakfast every single time. And now that I’m increasing my workouts, it’s really important to get plenty of protein! Enter these egg white breakfast muffins! They’re packed with protein and nutrients from the veggies and are so easy to grab on the go when you’re rushing out the door in the morning! Or as a post workout snack! Plus they can be super versatile – if you don’t like the veggies I put in mine, experiment and use ones you love! An easy way to add more protein/calories would be to line the muffin cups with a piece of ham!! I chose not to, but this is a great addition!

Egg White Breakfast Muffins
(Yields about 6 muffins)

1.5 – 2 cups egg whites
1 bell pepper
1/2 an onion
2 cups spinach (use as much or as little as you want honestly)
dash of garlic powder
dash of black pepper
shredded cheddar cheese, if needed (I left a couple of mine without cheese for myself but I like to add a little cheese to my hubby’s!)

Preheat oven to 375. Dice up your bell pepper and your onion. Cook the diced peppers and onions on a skillet until they’re tender and slightly browned; about 5 minutes. While that’s cooking, separate your egg whites if not using from a carton, add in the seasonings and stir, and pour into muffin cups. *If lining with ham, do that before pouring egg whites in! Roughly chop your spinach. Sprinkle a handful of peppers and onions into each muffin. Sprinkle in spinach. Top with cheese, if using. Bake at 375 for about 25 minutes, or until eggs are cooked! Enjoy!

Hope your Saturday is as awesome as you are!

XO beth

Resolution-Friendly Snacks

Hi babes! I hope this post finds you well! I’m so glad it’s Thursday; this week has been super busy, and this weekend is going to be even busier but in a good way! I am regretfully really behind on Grey’s AND Scandal right now (I know I’m ashamed), and I feel like my Thursday would be significantly better if I could actually watch tonight’s episodes. Ugh. First world problems?

ANYWAYS. Let’s talk about healthy snacks! I’ve seen so many people post about their healthy resolutions for the year, so I thought I’d share a few of my favorite snacks that are yummy and nutritious without going overkill in calories!

First is baked apples. GAME. CHANGER.

I have allllllways been an apple a day kinda gal. Like since high school I have eaten apples all the time. Sometimes more than one a day – and let me tell ya, I don’t think it’s true that they keep the doctor away haha. But they are great snacks!

Somehow, I have never really thought to bake them, I’ve always just sliced them up and eaten them with peanut butter or almond butter. One night my dear friend Nora mentioned something about baked apples for dessert and I immediately thought, “okay I need that in my life.”

So here we are, a few weeks later, and I have baked many an apple since. Thanks Nora 🙂 It’s such a great cure for those nights when your PMS is screaming at you to eat all the dessert in the world but you don’t want to cheat on your meal plan so you bake an apple, melt some PB, and if you really wanna get crazy with it, serve them warm with Halo Top ice cream. Thank me later.

Recipe:
1 apple (if single serving – more depending on # of people)
cooking spray
stevia (1 packet usually does it)
cinnamon (to taste)

Slice up your apple (my current apple of choice is the Fuji; they’re big so even one is shareable! this recipe is husband approved). Spray a baking dish, glass is best, and line your apples on it. Sprinkle your apple slices with cinnamon and Stevia. Bake at 375 degrees for about 20 minutes.

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Next up we have rice cakes. Which sounds really boring. However, if you top it with the right things, it’s actually amazing. My toppings of choice for rice cakes are peanut butter (or almond butter or PB2) for a sweet one and avocado for a savory!

Now, if you’re on a strict meal plan and don’t want as many calories, then consider just using PB2 on this one. These rice cake snacks are healthy, but they are high in unsaturated fats – the good fats! but still fats, which means calories. So if you have the room in your plan, these make a great post-workout snack!

Tip: buy the UNsalted unflavored rice cakes 🙂

For the sweet one, I just spread nut butter of choice on the rice cake, throw on a few slices of banana for extra nutrients, and about a teaspoon of chia seeds. If you want extra sweetness, drizzle with honey!

For the savory one, simply slice and mash up about half of an avocado, spread it on the rice cake, and sprinkle with a tiny bit of pink himalayan salt (I get mine from Trader Joe’s, it’s lasted a while) and pepper. If you’re into spicy foods, add some red pepper flakes! I’m not brave enough for that, but if you are I admire it about you.

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That’s all for now! Hope you make it to Friday in no time! You are beautiful. Thanks for reading!

XO Beth

No-Bake Energy Balls

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Happy Tuesday y’all. Hope your Monday was short and your week is off to a great start!

I go through phases with food, where I get addicted to something and eat it nonstop for a month or two. So that’s where I’m at right now with these energy balls. Holy YUM. Except this one isn’t just a phase, because I will probably be eating these for the rest of my life. They’re that good.

They make a great pre- or post-workout snack, because the peanut butter provides you with energy and protein, while the fiber and chia seeds keep you fuller longer! They’re easy to make, and it’s great to grab out of the fridge on the way out the door. Plus they just taste like dessert. I’m a big dessert person, so since I’m trying to tone up my beach bod, these are a great dessert substitute.

Here’s the recipe (yields about 13-15 energy balls):

1 cup oats
1/2 cup natural peanut butter
1/4 cup honey
1-2 tablespoons chia seeds *can substitute with flaxseed
1/4 cup mini chocolate chips *can use regular choc. chips if desired; may also use raisins instead. add 1/3 cup if you want extra sweetness.

Mix all ingredients in a large bowl until well combined. Chill in the refrigerator for 30 minutes to an hour (if you’re impatient like me, stick ’em in the freezer!). Remove from fridge, have a couple sample bites if you want, and then roll into balls. Place in a sealable container and store in the fridge!

Hope you guys enjoy – let me know what you think! Have a great week.

XO beth

 

Chocolate PB Homemade Oatmeal

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Hi and happy hump day! If you don’t know me personally, then I’m sure you’ve gathered by previous recipes that one of my favorite combinations is chocolate and peanut butter. If you didn’t know, now ya know. Obviously, that can be a dangerous obsession, so lately I have tried to find healthy, or at least lighter, ways to incorporate it.

So, I used my favorite meal – breakfast. Lately, I’ve seen all these fancy food bloggers posting all these amazing pictures of their oats, and I honestly couldn’t decide which one to turn to. Overwhelmed by the yumminess of them all, I decided to just wing it and create my own version. I didn’t use a recipe for this, I just kept trying different things until it worked how I wanted it. It keeps things interesting, right? ((complete recipe at bottom of post))

Just bring your milk to a boil, then add your oats. I use Quaker Old Fashioned oats. I usually turn the heat down about halfway, but not all the way to simmer. Stir occasionally; milk likes to stick to the sides/bottom of your pan if it sits hot too long so stirring is important.

After a minute or so, add a little brown sugar and cinnamon, and a stevia packet if you want. (I do!)

It takes about five minutes or so for the oats to get to the right consistency, but it all depends on how thick you like your oats. Use your own judgment there!

Once they are cooked how you want them, pour them into your bowl. Top with a tablespoon of *natural* peanut butter, a small handful of chocolate chips (it doesn’t take much), and any other toppings you want. I use chia seeds, sometimes chopped dates, and raisins would also be yummy! Let it sit for a hot minute, as everything gets all melty and wonderful. Then give it a solid stir, and all that melty, ooey gooey chocolate and peanut butter will mix up in there and your heart will explode. Enjoy! (You can also add more stevia if you want extra sweetness, but with the chocolate, you probably won’t need it!)

Oats:
1 cup milk of your choice
1/2 cup oats *your oats will have directions on them for cooking – the milk to oat ratio may be different for some! or if you are extra hungry, do 1.5 cup milk and 3/4 cup oats! just play with it*
2 teaspoons brown sugar
a couple shakes of cinnamon
Toppings:
1-2 teaspoons semi sweet chocolate chips
1 tablespoon natural creamy peanut butter
Optional: nuts, raisins, chia seeds, etc.

I have loved this breakfast, especially after spin class! It’s so filling, and so tasty. Hope you guys like it!

XO beth