21 Day Fix Pumpkin Cheesecake

One of my favorite things about this time of year is pumpkin cheesecake!!  I do not however love the calories and ingredients.  Here is a cleaned up, 21 day fix approved version:

21 Day Fix Pumpkin Cheesecake:

Ingredients:

2 cups cottage cheese (2%)
1/2 cup nonfat greek yogurt
1/2 cup pumpkin puree
2 eggs
3 Tbsp. almond flour
1 tsp. vanilla extract
1 tsp. cinnamon
1 tsp. pumpkin pie spice
1 tsp. stevia
1 Tbsp. maple syrup
Zest of orange (or lemon)

Directions:

1. Preheat oven to 350. Spray 7-8" pie pan with coconut oil spray.
2. In a blender, blend cottage cheese until smooth. Once smooth add the remaining ingredients and blend all together until smooth.
3. Put ingredients in pie pan. You can make a swirl with the cinnamon in the pie if desired.
4. Bake for 30-35 minutes until the edges are pulling away from the pan.
5. Refrigerate for a couple of hours or overnight.
6. Top with your favorite toppings.

Top 7 Foods to Feed Your Children

Have you ever wondered what foods you should feed your children to promote healthy eating and weight management?

Here is a list of the top 7 healthiest foods to feed your children and why:
1. Oatmeal (old fashioned or steel cut): A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrates for quick energy and high fiber. Add berries, walnuts and stevia to make it a delicious perfect food for those fast-paced school day mornings!

2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit or stevia!

3. Broccoli: it is one of the best vegetables for anyone, especially growing children. It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins. If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.

4. Protein: One size does not fit all when it comes to protein. The fact is that growing children need protein to keep growing. How you choose to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry. Turkey is an excellent replacement for ground beef.

5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Choose grain products with the words whole, unbleached, and intact or ground. Watch for added sugar in whole grains. If you can find sprouted grain that is even better.

6. Nut Butters (all natural): Peanut butter and other nut butters are great, fast and easy foods for children. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack. (By all natural: no sugar added.)

7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness! Berries are also an excellent choice!

Starting your children on a healthy eating journey as early as possible is crucial to helping them learn to be healthy adults and prevent weight problems throughout their lives.

Love Snickerdoodles??? This is for You!

Who else LOVES snickerdoodles?? Here is an awesome recipe:

This Snickerdoodle Shakeology recipe turns everything we love about these treats into a healthy smoothie that we can drink throughout the holiday season.

Author: Beachbody

Serves: 1 smoothie

Ingredients:

1 cup unsweetened almond milk

1 cup ice

1 scoop Vanilla Shakeology

1 tsp. ground cinnamon

1 tsp. pure maple syrup

1 tsp. pure vanilla extract

Instructions:

Place almond milk, ice, Shakeology, cinnamon, maple syrup, and extract in blender; cover. Blend until smooth. Enjoy!

Hazelnut Coffee Cookies

Ingredients:

1 cup all-natural hazelnut butter
1 tsp. pure coffee extract
1 cup quick-cooking rolled oats
½ cup raw honey
1 cup Café Latte Shakeology

Note: If you can’t find hazelnut butter, you can make your own at home. If you can find hazelnuts with the skins removed, that will save you a step. We love this recipe from the Minimalist Baker; you can leave out the cinnamon in her recipe if it’s not your speed.

Instructions:
Combine all ingredients in a medium bowl; mix well with a spatula or clean hands.
Roll mixture into twenty four balls, each about 1-inch in size.
Flatten each slightly so that it is shaped like a traditional cookie.
Refrigerate for at least one hour before serving.

Nutritional Information (per serving):

Calories: 110
Total Fat: 6 g
Saturated Fat: 0 g
Cholesterol: 1 mg
Sodium: 21 mg
Carbohydrates: 12 g
Fiber: 2 g
Sugars: 6 g
Protein: 4 g

Containers: 1 Yellow; 1 tsp.

Chocolate Peppermint Cookies

Ingredients:

1 cup all-natural cashew (or almond) butter
1 tsp. pure peppermint extract
1 cup quick-cooking rolled oats
½ cup raw honey
1 cup Chocolate Shakeology

Instructions:
Combine all ingredients in a medium bowl; mix well with a spatula or clean hands.
Roll mixture into twenty four balls, each about 1-inch in size.
Flatten each slightly so that it is shaped like a traditional cookie.
Refrigerate for at least one hour before serving.
Nutritional Information (per serving):

Calories: 81
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 37 mg
Carbohydrates: 11 g
Fiber: 1 g
Sugars: 6 g
Protein: 3 g

Containers: 1 Yellow

Chocolate, Almond & Oatmeal Cookies

Ingredients:

1 cup all-natural almond butter
1 tsp. pure almond extract
1 cup quick-cooking rolled oats
½ cup raw honey
1 cup Chocolate Shakeology
2 Tbsp. unsweetened shredded coconut

Instructions:
Combine all ingredients in a medium bowl; mix well with a spatula or clean hands.
Roll mixture into twenty four balls, each about 1-inch in size.
Flatten each slightly so that it is shaped like a traditional cookie.
Refrigerate for at least one hour before serving.
Nutritional Information (per serving):

Calories: 118
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 41 mg
Carbohydrates: 12 g
Fiber: 2 g
Sugars: 7 g
Protein: 5 g

Containers:1 Yellow; 1 tsp.

Pistachio Orange Cranberry Cookies:

Pistachio Orange Cranberry Cookies:

Ingredients:

• 1 cup all-natural pistachio butter
• ½ tsp. pure orange extract (or 1 Tbsp. finely grated orange peel (orange zest))
• 1 cup quick-cooking rolled oats
• ½ cup raw honey
• 1 cup Vanilla Shakeology
• 2 Tbsp. chopped unsweetened dried cranberries

Note: If you can’t find pistachio butter, you can make your own in very easily by placing one cup of shelled raw pistachios, ½ tsp. sea salt (or Himalayan salt), and 1 Tbsp. flaxseed oil in a food processor or high-speed blender. Blend until nuts are ground into butter, stopping to scrape down the sides two to three times.

Nutritional Information (per serving):

Calories: 83
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 1 mg
Sodium: 70 mg
Carbohydrates: 11 g
Fiber: 1 g
Sugars: 7 g
Protein: 3 g

Containers

1 Yellow

Almond & Apricot Thumbprint Cookies

Yummy, no bake recipe:

Ingredients:

• 1 cup all-natural almond butter
• 1 tsp. pure almond extract
• 1 cup quick-cooking rolled oats
• ½ cup raw honey
• 1 cup Vanilla Shakeology
• 24 dried apricot halves

Note: After you flatten the cookies on a baking sheet, made an indent in the middle of each of the cookies. Place the one dried apricot in the center of each cookie before cooling in the refrigerator.

Nutritional Information (per serving):

Calories: 120
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 46 mg
Carbohydrates: 14 g
Fiber: 2 g
Sugars: 9 g
Protein: 5 g

Containers

1 Yellow1 tsp.

No Bake Nutty Shakeology Cookies

How to Make No-Bake Shakeology Cookies

Shakeology Nutty No-Bake Cookies

 

 

Author: Beachbody

Recipe type: Dessert

Serves: 24 servings, 1 cookie

Ingredients

• 1 cup all-natural almond butter
• 1 tsp. pure almond extract
• 1 cup quick-cooking rolled oats
• ½ cup raw honey
• 1 cup Chocolate Shakeology

Instructions

1. Combine almond butter, extract, oats, honey, and Shakeology in a medium bowl; mix well with a spatula or clean hands.
2. Roll mixture into twenty four balls, each about 1-inch in size.
3. Flatten each slightly so that it is shaped like a traditional cookie.
4. Refrigerate for at least one hour before serving.

Nutritional Information (per serving):

Calories: 116
Total Fat: 6 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 17 mg
Carbohydrates: 12 g
Fiber: 2 g
Sugars: 7 g
Protein: 5 g

Containers

½ Yellow
2 tsp.

Restaurant Panic? These Tips Will Help You Stay on Plan

Healthy Restaurant Eating

Tips:

These are the tips and tricks that have helped me along the way so that I could survive and enjoy going out to a restaurant:

1. Don’t go Starving: If it can at all be avoided, do not go when you are famished. When you are extremely hungry, your stomach is growling and you feel like you are going to get sick, all bets are off and you are going to eat whatever the heck you want and have regret about it later.

2. The Bread, Chips and Biscuits are NOT your friends: Before you eat, filling up on bread is not going to help. One breadstick at the Olive Garden is 140 calories and you never eat just one. Those biscuits at Red Lobster are 160 and tons of fat. Skip them and ask the waiter not to bring them or take them away.

3. Obey the DDP: One of the greatest things I learned from is DDP. Dip Don’t Pour. Take the tines of your fork and dip them into the dressing, then your salad. You will get just enough flavor and will use less. Typically restaurants will give you a double serving of dressing. You don’t need it. Always, always ask to have dressing on the side. Never let them put it on for you. This has done WONDERS for me.  You will be shocked at how much less dressing you use.

4. Always ask the waitress: Don’t be afraid to ask how something is prepared. If they tell you it’s tossed in oil and salted ask them to grill it and don’t put any salt on it. They will do it. If you see veggies on the menu, even if it says steamed ask if they are salted. Put all your sauces on the side. If they can’t do it, I highly suggest ordering something else. Remember too much salt makes you retain water and swell and restaurants usually COAT things in sugar.

Hope these tips make eating out a little easier for you.  Cheers!

Delicious, Skinny Sweet Potato Recipe

Looking for a yummy, skinny sweet potato recipe??  This 21 day fix one is delicious and will get you past a sugar craving!

Ingredients:
4 medium sweet potatoes, diced & boiled or steamed in the microwave
3/4 cup non-fat Greek yogurt
2 Tbsp. agave nectar
1 Tbsp. cinnamon
Salt & pepper to taste

Instructions:
1. Cube potatoes and boil them until tender or cook until tender in the microwave (remove skins in microwave.)
2. While still warm, place potatoes into medium sized mixing bowl.  Add yogurt and smash with a potato masher, or your desired method.
3. Taste for seasoning and add salt and pepper.
4. Drizzle potatoes with agave and then sprinkle with cinnamon and drizzle with agave.
5. Garnish with more yogurt if desired.
6. Serve & Enjoy!

Gym Bag Monday - That's It Bars

It's Gym Bag Monday! Today I'm featuring my favorite snack bar. "That's it" bars. They contain nothing but fruit- that's it. Super yummy and much easier to transport than fruit. I find the best deals on them at Amazon. Give them a try!

Friday Faves - Fixate Cookbook

Happy Friday! Today my fave focuses on my all time favorite cookbook - Fixate cookbook. I love all of the recipes! There are appetizer, soup, salad, main course, dessert and drink recipes. In all there are over 100 recipes in the book. The only thing I find I substitute in the recipes is the sweetener. I substitute stevia or coconut sugar for honey. Great tool to have in your kitchen! You can check it out here: www.mybeachbodycoach.com/nicolelarcenaire1

Thirsty Thursday - Blueberry Basil Smoothie

Happy Thursday!  This is an awesome and very refreshing snack.

1/2 cup   Unsweetened almond milk
1/2 cup   Water
1 Scoop  Vanilla protein powder (I use shakeology)
1/2 cup    Blueberries (fresh or frozen)
4              Chopped fresh basil leaves
1 cup        Ice

Place all ingredients in the blender and blend until smooth  Enjoy!

Saturday Secrets - Boiled Eggs

Happy Saturday!  My secret this week is boiled eggs.  Such a simple food item but it keeps me on track and away from the snack cabinet!  I boil some every week and they are amazing snacks, especially as a grab and go snack.  If you are looking for an easy addition to your snack list, give this  a try!  Cheers!

Thirsty Thursday - Peanut Butter Cup Shake

Happy Thursday!  Today I am featuring my absolute favorite shake - a peanut butter cup shake.  Super easy to make and great for you!


1 cup Water
1 Cup Ice
1 scoop shakeology (or your favorite chocolate protein powder)
2 Tbsp. PB2

Blend & Enjoy!

One of My Favorite Brands - Applegate Farms

I absolutely love it when I find a brand with consistency in the ingredients. I don't know how many times I have started buying a brand only to discover later they have added sugar to the ingredients for instance. Totally frustrating!

Applegate Farms is one of my favorite brands for several reasons, one of them bring the consistency of of the ingredients. I purchase their turkey bacon, deli sliced meat, cheese & hot dogs. They are anti biotic free, no nitrates and no sugar which is s huge deal for me personally. The animals are also humanely treated which I love. 

You can find the brand a couple of places but I personally shop for it at Target. Same selection at a much lower price. Definitely worth a try!  Cheers everyone! 

Saturday Secrets - Quinoa Flakes

Happy Saturday!  My Saturday secret today is quinoa flakes!  I found these a while back and they are such an amazing addition to my clean eating plan.  Anything that calls for breadcrumbs, I sub these flakes in.  They are also great as a topping for muffins or a pie.

Quinoa flakes remind me a lot of rolled oats.  They are also gluten free.  Quinoa is such an amazing grain because it contains all 9 essential amino acids, so it is considered a "complete protein."  This is rarely found in anything other than meat.  Try them out and let me know what you think!  Happy, healthy Saturday everyone.