Tag: snack recipe

Cookie Dough Yogurt

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This recipe was a hit with my family. Simple to make with ingredients you probably already have at home. I buy plain yogurt in a large container and then portion out, which saves some money. Be sure to check the ingredients on your peanut butter – all the added ingredients beyond peanuts and sea salt isn’t necessary for your body.

INGREDIENTS YOU WILL NEED

  • 1 cup plain Yogurt (*I use the Fage brand – plain greek yogurt)
  • 1-2 spoons of Peanut Butter (*I found organic peanut butter at Aldi’s with two ingredients – peanuts and sea salt.)
  • 1 TBSP Honey (*I prefer to use honey made local.)
  • 1 TSP Vanilla Extract
  • 1 TBSP mini Semi-Sweet Chocolate Chips or 1 spoon of regular size Semi-Sweet Chocolate Chips
  • Optional: a pinch of Sea Salt

WHAT TO DO

1. Portion out 1 cup of plain yogurt using the red container from the portion control color coded containers.Cookie Dough Yogurt

2. Add peanut butter, honey, and vanilla extract to the plain yogurt. Make sure ingredients are mixed well together.

3. Add chocolate chips and stir.

4. Enjoy!

Cookie Dough Yogurt-1

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

The color coded containers are available for purchase in my fitness shop.

Share this recipe with someone who might enjoy it! Post in the comments if you have tried it!

Country Heat – Week 1

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Country Heat - Facebook Cover

Country Heat is for customers with a beginner or intermediate fitness level who are looking to lose weight and get in shape with a fun, dance cardio workout program paired with an easy portion-control nutrition plan. Each Country Heat workout is 30 minutes or less with no complicated moves. I just wrapped up the 21 Day Fix Extreme program and Country Heat caught my interest as it is a break from lifting weights. I’m blown away how something so fun can leave me dripping in sweat! A bonus is that the workouts are to the hottest country music around! My official launch challenge group starts tomorrow August 1st. Spaces are limited and there is still time to join! The cool thing is that when the Country Heat & Shakeology Challenge Pack is purchased, customers have a free 30 day trial to the club membership so that they can start streaming their Country Heat workouts on Beachbody On Demand. *Please just make sure that I am your coach before you make your purchase.

1.  EMAIL me at Melissa@LLHealthyFit.com with your order confirmation # and let me know that you would like to be in the Country Heat Test group.

2.  Make sure we are connected on Facebook by messaging me on

3.  Lets get this party started!  I’m so excited!

Workout:

The workout calendar is 6 days a week. There are 2 new workout routines each week to learn; the same workout routine for 2 days in a row and then alternate on days 5 and 6.

My workout schedule for week 1* looks something like this:

Country Heat - Week 1 Schedule

*I will be following the Country Heat Deluxe workout calendar versus the basic.

Nutrition:

In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 4 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters
Country Heat Portion Control Containers.jpeg

The secret to success is in the nutrition!

 

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Country Heat - Week 1 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Cookie Dough Bites

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Many recipes seem to call for bananas and/or peanut butter for cleaner version of snacks. Sometimes you just need a change up without throwing off your entire day. I cannot resist eating raw cookie dough when making chocolate chip cookies. Eating raw cookie dough with eggs isn’t the smartest choice, but I know the temptation is pretty difficult to resist. Not to mention all of the sugar used to make cookies!

Here is my solution…COOKIE DOUGH BITES! Few ingredients and no baking necessary. The hard part will be limiting yourself to 2 cookie dough bites in one day! My tip is to keep them in the freezer and portion out the allotted cookie dough bites. This is a great sweet treat that will not undo your entire day of healthier eating and exercise.

INGREDIENTS YOU NEED:

  • 2/3 cup raw cashews
  • 1 1/3 cup of quick oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup of miniature chocolate chips

WHAT TO DO:

  1. Blend the cashews and oats in a blender or food processor until they are in a powder. Be careful not to over blend OR the cashews will turn into cashew butter!
  2. Add the agave, maple syrup,  and vanilla to the mixture. Blend until well incorporated, but do not over process. Sometimes I have to use a spatula or mix by hand.
  3. Place mixture in a small bowl and stir in chocolate chips by hand. The miniature chocolate chips work the best.
  4. Form into 1 – inch balls. This recipe makes approximately 13 cookie dough bites.
  5. Place in freezer or refrigerator.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Peanut Butter Chocolate Chip Bites

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INGREDIENTS YOU NEED:

  • 2/3 cup creamy peanut (*An option is to substitute for almond butter.)
  • 1 cup oats
  • 1 1/2 tablespoons honey (*I use local honey.)
  • 1/4 cup miniature chocolate chips (*In the picture, I had used large chocolate chips.)
  • Flax seed (optional)

WHAT TO DO:

  1. Mix all ingredients in a bowl until well-combined.
  2. Cover and chill in the refrigerator for at least 30 minutes.
  3. Once done chilling, roll into approximately 1 inch balls.
  4. Roll 1 inch balls in a thin layer of oats and chocolate chips on a cutting board.
  5. Store in the refrigerator until ready to be eaten.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Pumpkin Yogurt

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pumpkin, pumpkin spice, greek yogurt, plain yogurt

I like being able to take plain yogurt and add my own flavor to it. Here is a little snack that is both crunchy and creamy! Pretty simple to make and this is what I did for this treat!

PUMPKIN YOGURT

  • Plain Greek Yogurt
  • Mini Nilla Wafers (*I crushed a few in my hands)
  • Canned pumpkin (*Pumpkin should be the only ingredient)

Mix all together and drizzle with local honey and/or even sprinkle some pumpkin pie spice!

For my customers who are using the 21 Day Fix color coded containers the breakout is 1 Red, 1 Yellow, 1/4 Purple

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!