Category Archives: healthy

6 tips to making meal prep a breeze

6 Tips To Make Meal Prep A Breeze

Meal prep is what will you set you apart from the rest of the world when it comes to making the time to prioritize health and fitness in your life. The 6 tips will be game changers for you if you struggle with time!

Time is always everyone’s big struggle. “If I only had more time.” Sorry about your luck, but everyone from the corporate executive to the mom with four kids to the single twenty something grad student all share the exact same amount of time.

It’s not more time we need…it’s making the most of the time we have and one of the best ways to do that is to schedule it.

Yes, schedule your health and fitness time. Let’s face it, if your health sucks, so does everything else in your life. Maybe not today, probably not tomorrow, but ignore your health long enough and everything else will go with it.

Time for making healthy meals is one of the areas that my clients always find challenging when we start together and with a few simple tips, they become time shifters!

Meal Prep Tips: 6 tips to make meal prep a breeze!

  1. Schedule The Time
    There are two times you need to schedule. In the evenings to prepare lunch, breakfast and snacks for the next day. A block of time on Saturday or Sunday (or whenever you enjoy a day off) to batch prepare food. You won’t need more than 20 minutes an evening or 2 hours on your free day.
  2. Design A Menu
    For me this was HUGE! I lay out in menu form what my families meals will look like for the coming week. (I actually do two weeks at time). This guides me for my shopping needs, my batch prep time and saves a lot of time and ‘last minute mistakes’, “There’s nothing to eat”
    There’s always something to eat when you plan it, make it, prepare it.
  3. Storage
    Don’t overlook this super simple fact of life. Having the proper storage containers makes EVERYTHING about meal prep easier. From portion size, to convenience, having great storage containers that can go from the fridge/freezer to the microwave and be your plate saves time and
    money!
    I use the “FitPakcer – Meal Prep Containers” pictured on the left and centre [AF]. There are lots of different options available.6 tips to making meal prep a breeze Fitpacker
  4. Pre-Packaged Healthy Foods Can Help
    Pre-cut vegetables, microwave veggies, rice, pre-cooked chicken, turkey…all of these can come in handy and really cut down on prep time. But, make sure you read the labels. You want just the pure food that is on the label with minimal additives and preservative and NO ADDED SUGAR!
  5. Shop Smart
    Foods and supplies that can be bought in bulk are the way to go, but you can’t always do that with fresh foods and you need to buy a couple of time per week. I shop for bulk items whenever I can so that my quick trips to the grocery store are just that.
    Make a list and stick to it that is designed from your menu. This will save you time and money.
  6. Make It A Family Affair
    I involve my kids and my husband in our meal planning and the prep. The kids love having input into what the menu will be for supper and for their lunches and the extra hands on batch prep days makes for less time in the kitchen and more time for play and fun!

I guarantee when you use these 6 tips to make meal prep a breeze you will save time and money and it won’t take long before it becomes fast and second nature!

Do you use any of these tips already?  Let me know how it works for you and what other tips and tricks you use to stay pin track.

If you haven’t used any of these, try it and let me know how much of a game changer it is for you!

 

Carrot Cake Energy And Protein Balls: Paleo Goodness

When you think of Easter you think, “Bunnies” and when you think of bunnies you think of carrots!

Carrot Cake is my husbands favorite kind of cake so for Easter, we do these up as a little treat.

Paleo Carrot Cake Energy Balls
Carrot Cake Protein Balls
and a special (very limited)
Coconut Cream Icing.

At the bottom of this post there is a link to a Facebook Live I did making these for my #FitFriends!

Enjoy!!

Paleo Carrot Cake Energy Balls

Carrot Cake Paleo Energy Balls

1 Cup peeled and shredded carrots
3/4 Cups pecans
1 Egg white
1/4 Teaspoon cinnamon
1 Tablespoon honey
2 Tablespoons + 2 Teaspoons Coconut Flour
2 Tablespoons ground Hemp seeds

Directions

  • Preheat oven to 350 degrees.
  • Using a bender (I use a NutriBullet), pulse the pecans until they are a fine chop (about four pulses).
  • Whisk the egg white until stiff peaks form.
  • Fold together the carrots, pecans and egg whites in a bowl.
  • Add the cinnamon, honey, coconut flour and hemp seeds.
  • Mix until all the ingredients are well combined.
  • Line a cookie sheet with parchment paper.
  • Take 2 tablespoons of the mixture, compress it in your hands and then gently roll into a ball and place on the cookie sheet.
  • Bake for 12 – 15 minutes.

Carrot Cake Protein Balls

Carrot Cake Protein Balls

1/2 Cup Nut Butter (I used Almond Butter)
1 Cup Oat bran
3/4 Cup Vanilla Whey Protein Powder
1/2 Teaspoon Cinnamon
2 Tablespoons Almond Milk
1/2 Teaspoon Nutmeg
1/2 Cup shredded peeled carrots
2 Tablespoons honey

Directions

  • In a large bowl, mix together all the dry ingredients. Once mixed, add in the carrots.
  • Add in the nut butter and honey and mix until it is all together.  Add in the milk a bit at a time to make the dough a good consistency to roll into balls.
  • Roll into balls and place them on a parchment lined cookie sheet or plate.
  • Chill in the refrigerator.

Coconut Cream Icing

1/4 cup coconut oil, softened (room temperature)
1/4 cup dairy-free butter substitute, softened (like Earth Balance; I use soy-free.)
1 teaspoon pure vanilla extract
2 cups sifted powdered sweetener (I use my NutriBullet and blend the sweetener to turn it into powder)
1-2 Tablespoons unsweetened coconut milk.

Directions

  • Whip coconut oil and butter together until smooth and creamy.
  • Add vanilla extract and powdered sweetener, one cup at a time, mixing well between each cup.
  • Add the milk, a little at a time, using less for thick frosting and more for a thin frosting. I used 1 tbsp in the Facebook Live.
  • Store in airtight container in the fridge up to 1 week, or freeze for up to 1 month. Thaw at room temperature to use (do not microwave frosting).

 

fresh food hacks. keeping your produce and fresh food longer.

Fresh Food Hacks: Keep Your Food Fresher, Longer

Fresh food hacks are just smart!! Especially, if you’re like me, you hate throwing out food.

Our smart friends over at Fix.com feel the same way so they came up with a chart to help you keep your food fresher, longer!  This is smart since it saves you time and money!

Like they say, “By using proper storage methods, you can extend the lifespan of your produce by days or even weeks.”

I can’t tell you how many times I’ve reached for some produce that I just bought only to find it going rotten.

Thanks to this infographic, you’ll never have the same problem as me…and I’ll never have it again!

Check it out…
FRESH FOOD HACKS TO KEEP YOUR BOUNTY FRESHER, LONGER

fresh food hacks from Fix.com
Source: Fix.com Blog

 

Funnel Cakes: Gluten Free, Sugar Free, Paleo Funnel Cakes – AH.MAY.ZING

Funnel Cakes… Who doesn’t love  great funnel cakes?

Fried dough. ‘Nuff said.

But then, add some icing sugar, chocolate sauce, strawberries, vanilla ice cream and you have a great tasting 5 gazillion calorie dessert.

Hold on a minute….back the truck up. Who says it has to be like that. What if we could make a healthier version, that still tastes ah.may.zing!

Maybe we could make funnel cakes that are gluten free, sugar free and paleo. I wonder if this kind of magic actually exists?

Behold…
Funnel Cakes: A healthy version that is paleo friendly, gluten free and sugar free.
Healthy Funnel Cakes

Ingredients:
2 eggs
1 cup tapioca flour
2 tablespoons maple syrup (I used sugar free)
2 tablespoons avocado oil
Pinch of salt
Avocado oil or peanut oil for frying
1/4 cup sweetener

Directions:
Heat oil in a small sauce pan until it is about an inch deep (using a small sauce or fry pan will help conserve how much oil you pour in)

  • Mix 1 cup tapioca flour, eggs, syrup, 2 tablespoons avocado oil, and pinch of salt in a bowl
  • Stir until well combined
  • Next spoon the batter into a sandwich bag and once the oil is hot enough to fry, cut the tip of the sandwich bag – or use a small pitcher.
  • Drizzle the batter into the hot oil, overlapping, don’t keep it all in one spot. Make squiggles and curly cues as you drizzle)
  • Allow the underside to very lightly brown, around 1 minute, then use a fork or slotted spoon, flip the funnel cake over to brown the other side
  • Remove from the oil and place it on a paper towel lined plate
  • Take your 1/4 cup of sweetener and blend it under it turns into powder in your NutriBullet or blender.

Sprinkle with powdered sweetner, top with strawberries, blueberries….so good!

I did this on Facebook Live so you can see all the fun of me, hot oil, batter and magic white powder!
https://www.facebook.com/iamcarrieburrows/videos/10154151740557003/

Cookies ‘N’ Cream Protein Sale

Cookies ‘N’ Cream Protein is an awesome tasting treat.  On its own with some ice and almond milk will make you remember eating an ice-cream sandwich…OH SOOOOO GOOD!!

It is a great way to perk up your regular boring protein smoothie or shake with a sinfully great taste. Seriously, you’ll think you’re drinking a sweet treat and not a healthy protein shake.

Cookies ‘N’ Cream Protein is also a great way to get some extra protein into your diet by adding it to other foods and meals.

How about Cookies ‘N’ Cream Overnight Oats or an Oreo Parfait. Pancakes? Yup…pancakes too.
I’ve got a free Cookies ‘N’ Cream Recipe Book for you that you can download right here…

BUT….

What good is a recipe book without the Cookies ‘N’ Cream Protein to go with it??
I’ve got you covered…and for a VERY LIMITED TIME, you can get the awesome taste of Cookies ‘N’ Cream Protein on sale for as little as $15.00 per pound!!

And I’m not talking a crappy, bulk cake mix protein that you can find in some places….

We’re talking about HIGH QUALITY, NUTRIENT PACKED, GREAT TASTING PROTEIN POWDER!!

Protein is so important to your good health, but we don’t always eat enough of the high quality protein our bodies need. That’s when a supplementation is a great choice and Cookies ‘N’ Cream Protein by Carrie Burrows (that’s me) is an awesome choice.

Get Yours NOW for as little as $15.00 per pound!! <- CLICK HERE TO ORDER

Cookies 'N' Cream Protein On Sale Now by Dr. Carrie Burrows.

Gluten Free Paleo Alfredo Sauce Meal

Gluten Free Paleo Alfredo Sauce

Gluten Free Paleo Alfredo Sauce is a dream come true for a lot of people that love the taste of a great Alfredo Sauce, but can’t take the dairy products that cause them problems.

Not only is this Alfredo Sauce Gluten Free, but I’ve also made it Paleo Friendly because this recipe is a complete hack that has nothing to do with the Alfredo Sauce you might be used to, except a very similar (I think better) taste and consistency.

You could use this on pasta like any Alfredo sauce, but I opted for Zucchini Noodles (Zoodles) and I also did some in Spaghetti Squash and made a really neat hash.

The Gluten Free Paleo Alfredo Sauce recipe is:

1 to 2 teaspoons of grass fed butter or oil (Avocado / Olive)
2-3 Cloves of minced garlic
12 ounces of riced cauliflower or cauliflower florets
1 Cup water
1 tablespoon garlic powder
1 teaspoon of salt
2 teaspoons of crushed black pepper

Directions:
Combine the butter / oil and garlic in a small or medium saucepan.
Heat over low heat for about 2 to 3 minutes to soften the garlic. Don’t let brown, just soften.
Add in the cauliflower and water and bring to a boil.
Reduce heat to simmer and cover. The more steam you let escape, the thicker the sauce will be.
Simmer for 10 to 121 minutes.

Pour into a high speed blender…don’t use a magic or nutri bullet. You need to be able to let the heat escape.

Blend until smooth.

I made the Zoodles using a spiralizer. One zucchini is what is in the video.

Combine the sauce and the Zooodles. You can use the heat of the sauce to cook the Zoodles or sauté in a pan or microwave.

The chicken was skinless, boneless breast that I cut in half and grilled on my George Foreman grill using McCormick Rotisserie Chicken Seasoning,…it is the real deal!

That makes an awesome meal all by itself.

I cooked a Spaghetti Squash in the microwave then added some of the Gluten Free Paleo Alfredo Sauce to it, formed it into a hash brown and put it in a frying pan on medium heat. Flip after five minutes and repeat heating for 2 more minutes to make a Spaghetti Squash Hash brown.

The last piece was a Paleo Drop Biscuit.

Ingredients:
4 eggs
1/4 cup coconut flour
1/4 cup almond flour
1/4 cup grass fed butter
2 tablespoons tapioca starch 1 teaspoon baking powder
1 teaspoon salt

Directions:
Combine all the ingredients and drop onto parchment lined cookie sheet in a 375 degree oven for 20 minutes.

Need a high speed blender? I love my Vitamix…I’ve had it going on 10 years now and it is an absolute workhorse. I use it pretty much daily at least once.
http://amzn.to/2lQ6wf3 (AF)

Please leave a comment below and let me know what you think about this when you make it!

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Weight Loss Programs
http://metabolismresetplan.com – This is your complete metabolism reset. We take your broken metabolism, clean it, clean it up and turn your body into a fat burning machine.

http://mybreakthroughacademy.com offers the 90 Day Weight Loss Challenge plan which has been designed to teach you how to change your current bad eating habits, teach you about PROPER exercise for weight loss.

http://fiveandahalfdaydiet.com
The 5 1/2 Day Diet is a game changer for losing weight fast. Great for that special weekend event or just to drop some bloat.

45 Protein Smoothie And Shake Recipes

There is nothing like a really great protein smoothies or shakes when you don’t want a meal or you can’t get to one. I love them…all kinds of them!
They are so versatile, easy and functional for your nutrition plan whether you’re using them as a meal replacement, a snack option, a supplement or a bridge until you can get to a real meal.

They are great no matter how you want them and you can go crazy with all the different combinations and styles.

Here is a free 50 page book with 45 options for you. <- Click here to download.

Every recipe has protein in the ingredient list, but you never have to include protein as an option, but it sure can help! Come to think about it…just take the protein out of every option you have 90 recipes to try!!

Delicious, easy and healthy time saving protein smoothies and shake recipes.

Delicious, easy and healthy time saving protein smoothies and shake recipes. protein smoothies and shake recipes protein smoothies and shake recipe book

The images are from the book showing an example of the shopping / ingredient list, pictures of smoothies and the macro breakdown.

WHY PROTEIN SUPPLEMENTATION?

Protein is vital for you as a nutrient that you need. You can’t live without it and depending what you do, you may need more than the person next to you.

It is vital to weight and fat loss and in the repair of your body systems.  Depending on your diet (the nutrition you consume, not the plan you are using to lose weight), you may need to supplement your protein intake.

Protein smoothies and shakes make a great delivery system for all kinds of protein supplementation. I recommend Whey Protein for the vast majority of people, but there are other kinds as well.

Protein Smoothies Are Everywhere

There are a lot of places that offer protein smoothies for sale. Whether you get plain smoothies and upgrade with a boost of protein buy a protein smoothie or shake special, you’ll love them!

That’s an indication of just how important protein actually is. When you can build a chain of smoothie shops around it, it’s pretty important.

However, you can save a lot of money by getting your own protein and making your own protein smoothies and shakes. They are far more reasonable to make than they are to buy!

More importantly, you know exactly where all your ingredients are coming from. Smoothies can add a lot of sugar to your diet if you’re not careful.

So get yourself some quality protein powder, pick out your favorite recipes and start your day great!

Click here to download your free protein smoothie book

By The Way…

Share this post….that would be great for both of us. I get this ebook in front of more people, you help other people out with a great resource AND every month, I give away protein powder, exercise equipment, meal plans and more when I see shares!

Leave a comment below with your FAVORITE SMOOTHIE OR SHAKE RECIPE!