Processed With Darkroom

Warm Vanilla Chia Pudding (with Collagen Boost!)

This NYC weather went from 90 to 65 in a matter of days. My cold morning smoothie has now been replaced with warm chia pudding with a boost of protein from Vital Proteins Collagen Powder. NOM! The best part is that this literally took me 8 minutes to make.

Click HERE to get Vital Proteins Collagen Powder

Warm Vanilla Chia Pudding (with Collagen Boost!)

Prep Time: 3 minutes

Cook Time: 5 minutes

Total Time: 8 minutes

Yield: 1

Ingredients

  • 1/2 cup unsweetened coconut milk or nut milk of choice
  • 2 Tbsp. chia seeds
  • 20 drops vanilla liquid stevia
  • 1 scoop Vital Proteins Collagen powder
  • Toppings: berries, sliced bananas, chocolate chips, shredded coconut,etc.

Instructions

  1. Whisk all ingredients (except the toppings) together in a small pot on medium heat.
  2. Continuously stir until a pudding consistency forms, approximately 5 minutes.
  3. Add your favorite toppings!
http://crunchandlunch.com/warm-vanilla-chia-pudding-with-collagen-boost/

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Strengthen your Lower Backs and Sculpt those Abs

Did you know that strengthening your abs can actually help alleviate aches and pains in other areas of your body? I use the following exercises with clients looking to not only enhance their abdominal region, but also relieve lower back and knee pain.
Click the link below to see my favorite and most effective Ab exercises!
Exercises that Strengthen your Lower Back and Sculpt your Abs!
These exercises are different from your typical sit-ups. One of the most common things I hear from clients is that they never feel sore from ab exercises. If you have ever done a bunch of sit-ups and woke up the next day not feeling the slightest bit of soreness, it may be from rushing through your workout. We tend to blast through ab exercises quickly, as they can be an uncomfortable muscle to work.

Processed With Darkroom

Clean and Quick Dessert

From their protein powders to their probiotics, garden of life is a company I have always trusted. These bars contain clean wholesome ingredients conveniently written on the front of the package.

They’re high in protein and fiber, are certified GF and come in 4 flavors- chocolate coconut, blueberry, chocolate sea salt, and maple sea salt! YUM!

I made a parfait to be fancy, but you can literally bake it or eat it raw and it’s just as good!

Ingredients:

– 1 Garden of Life GOL bar

– coconut whipped cream or your fave yogurt

– berries

– cacao nibs or fave chocolate (I love loving earth and eating evolved!)

– fave nut butter

Directions:

1. Preheat oven to 350 F

2. Place unwrapped GOL bar on parchment paper or greased baking sheet and bake for 5-7 minutes

3. Let bar cool and chop into several small squares

4. Grab a glass or bowl and layer whipped cream or yogurt, berries and GOL bar

5. Drizzle fave nut butter on top (I used sunflower seed butter!)

***This is a sponsored post in partnership with Her Campus Media. All words and opinions are my own.

Pink Dumbbell

Shoulder Super Set Workout- Back to Basics Reset DAY 1

Just like diet, fitness can be very individualized. I have found that working out 1-2 body part each day works best for me.

Instructions: Complete 3 rounds of each circuit before moving on to the next.

Each exercise is linked to a video demonstration

Circuit 1- Complete 10-12 reps of the following:

  1. Shoulder Press
  2. Arnold Press

Repeat for a total of 3x

Circuit 2- Complete 10-12 reps of the following:

  1. Face Pulls
  2. Leaning Lateral Raise

Repeat for a total of 3x

Circuit 3- Complete 10-12 reps of the following:

  1. Cable Lateral Raise
  2. Cable External Rotation

Repeat for a total of 3x

 Circuit 4- Complete 10-12 reps of the following:

  1. Plate front raise
  2. Bent Over Delt Raise

Repeat for a total of 3x

 

 

 

 

 

back to basics reset

Back to Basics Reset

If you were to Google “ways to lose weight” you would most likely come up with thousands of different tips, tricks, fad diets etc. With all of the crazy nutrition information out there, it can be difficult to determine which approach is best.

The fact of the matter is that different things work for different people, but there are a few tips I have found to be extremely helpful with clients and myself.

This reset is to take weight loss back to basics. The basis of this reset is to do the following:

  1. Stop grazing in between meals- having three balanced and filling meals with each macronutrient (fat, carbs, and protein) keeps blood sugar from spiking and falling thus energy levels stay elevated and hunger is kept at bay.
  2. 80/20 rule with each meal- 80% of each meal consists of one ingredient whole foods that either came from nature or had a mother (i.e. vegetables, fruits, chicken, turkey, etc.) and 20% of the meal may come from not so natural choices. For example, I could have a big salad with lots of veggies, chicken, walnuts, EVOO and balsamic vinegar. This would be my 80% and then a mini bag of popchips on the side would be my 20%.
  3. Workout 4-5x/week- I will share my workouts throughout the week on my Instagram @CrunchandLunch
  4. Keep it balanced! Losing weight is a lifestyle adjustment and you should be able to still go out and have fun while achieving your goals. I will be sharing tips to help balance a healthy diet while eating out, drinking, etc.

I will be sharing my meals, recipes, workouts, and other great tips for the next 8 weeks on my Instagram @CrunchandLunch.

Hope to see you there!!

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1 Hour Meal Prep

Sometimes I don’t have the time to be cooking for hours on end prepping my meals for the week. I have a few staple items I stick to when I’m trying to keep my meal prep to an hour max.

Meal 1: Quick Breakfast Smoothie

  • ½ banana, 1 scoop Sunwarrior plant based protein, ¼ cup old fashioned oats, handful of blueberries, and cacao powder
  • OR if I’m on the run I will grab an Owyn plant based protein shake from my local supplement shop.

 

Meal 2: Taco Turkey Burger over Roasted Mexican Style Veggies

  • Frozen turkey burgers cooked in bulk in the oven
  • Steam in bag vegetables (find them in the frozen section of your grocery store and they take 5 minutes to make in the microwave) OR Roasted beets, cauliflower, red bell peppers and broccoli seasoned with cumin and chili powder
  • Brads Organic mango salsa to top everything off

 

Meal 3: Salad topped with tuna mixture, red onion and carrots

  • Lettuce
  • Can of tuna mixed with a dash of olive oil and Siracha OR Tuna Creation Packs which are seriously amazing and make a pretty awesome and easy to eat snack. The packs even come with a little spoon.
  • Red onion
  • Carrots

 

Harvest Mix Soup- Butternut Squash, Fennel and Apple

Fall has come and gone and we are still fan girling over butternut squash soup and pumpkin spice lattes. #SorryNotSorry #BasicBs.

But seriously… In the dead of winter there is nothing more satisfying than cozying up on the couch with a hot and hearty meal.

This soup is loaded with Vitamin C, E, (lots of the) B’s, and Potassium.  It’s also super versatile– toss in whatever veggies you have on hand.

We happened to have these ones laying around the kitchen and the turn out was Bomb.com.

Sometimes, keeping a recipe simple can really allow the ingredients to shine a bit stronger! We trimmed the main ingredient list down to Butternut Squash, Fennel and Apple. Though we aren’t the biggest fans of fennels licorice flavor, it actually tastes incredible in this soup and really pulls the dish together! 

Harvest Mix Soup- Fennel, Apple and Butternut Squash (Paleo, Gluten Free, Vegetarian, Vegan)

Harvest Mix Soup- Fennel, Apple and Butternut Squash (Paleo, Gluten Free, Vegetarian, Vegan)

Ingredients

  • 2 tablespoons of extra virgin olive oil, divided
  • 3 cups of cubed butternut squash
  • 1 large fennel bulb
  • 1/2 medium onion, slices
  • 1 large Granny Smith apple, cored and cubed
  • 3 cups of stock
  • 1 tsp of thyme (dried or fresh)
  • Salt and pepper to taste
  • 1/4 teaspoon cayenne pepper (optional)
  • 0% non fat greek yogurt (optional)

Instructions

  1. Preheat oven to 425 degrees
  2. Spread butternut squash, fennel and onion on a large baking sheet. Drizzle with one tablespoon of oil and dash of salt to season and roast for 15-20 minutes or until vegetables are slightly tender and brown
  3. In a large pot, heat the remaining one tablespoon of oil and spoon in the squash, fennel and onion mixture
  4. Adding in the apple and thyme, and cover with 3 cups stock
  5. Let simmer for about 20 minutes
  6. Optional: For a dash of heat add 1/4 tsp of cayenne pepper
  7. Using an immersion blender, Vitamix, or food processor blend soup until smooth
  8. Portion into bowels for a warm and nourishing meal prep and top with a spoon full of greek yogurt (optional)
http://crunchandlunch.com/harvest-mix-soup-butternut-squash-fennel-and-apple-soup-paleo-gluten-free-vegan-vegetarian-dairy-free/

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Meal Prep Breakfast Egg Bake (Paleo, Vegetarian, Low Fat, Low Carb, Keto)

Breakfast is definitely the hardest meal to prep in advanced.

Why?

Because there aren’t many options! If you’re into cold oatmeal then sure, overnight oats is a good choice, but for us, these cold winter months call for a warming meal to kickstart each day. This egg bake is loaded with vegetables to keep you full and can be tailored to your tastebuds. We threw in whatever veggies were in the fridge, but you can take it a step further by adding sautéed onions, chicken, ground turkey, cheese, etc.

Meal Prep Breakfast Egg Bake (Paleo, Vegetarian, Low Fat, Low Carb, Keto)

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Category: Breakfast

Yield: 6

Serving Size: 1 Slice

Calories per serving: 132

Fat per serving: 3

Carbs per serving: 8

Protein per serving: 16

Fiber per serving: 3

Sugar per serving: 4

Sodium per serving: 252

Meal Prep Breakfast Egg Bake (Paleo, Vegetarian, Low Fat, Low Carb, Keto)

Ingredients

  • Non stick coconut or avocado oil cooking spray
  • 2 cups egg whites
  • 3 large eggs
  • 1 bag Birds Eye Steamfresh Cauliflower, Broccoli, Carrot Mixture
  • 1 sliced zucchini
  • 1 cup dandelion or spinach leaves (Dandelion is a great source of prebiotic fiber to feed the probiotic bacteria in your gut, but it can be hard to find!)
  • Feel free to add in any other veggies (sautéed onions, bell peppers, potatoes) or protein sources (bacon, sausage, cheese)

Instructions

  1. Preheat oven to 375 F
  2. Coat a 9x12 casserole dish with cooking spray
  3. Cook Birds Eye Steamfresh veggies according to instructions on package
  4. Evenly place the steamed vegetables, sliced zucchini and dandelion (or spinach) leaves into the casserole dish
  5. In a large bowl, beat egg whites and eggs
  6. Pour egg mixture over the vegetables into the casserole dish
  7. Bake for 30-35 minutes or until center is set
  8. Cut into 6 slices
http://crunchandlunch.com/meal-prep-breakfast-egg-bake-paleo-vegetarian-low-fat-low-carb-keto/

Hash Browns

Cauliflower Hash Browns (Paleo, Vegetarian, Primal, Low Carb)

Paleo hash browns that won’t make you miss the ones from McDee’s!

What was one of my guilty pleasures growing up? Two words– Hash. Browns. (or is that one word?). Not just any hash browns, but the ones from McDonalds. Someone recently asked me if I had to get something from McDees today what would it be? Without batting an eye my response was “hotcakes and hash browns”. Fortunately the days of fast food for breakfast are behind me, but I won’t deny the enjoyment I got out of every crunchy bite of those perfectly oval shaped taters.

In recent years cauliflower has become one of the most popular vegetables for its versatility in cooking. Grocery stores can’t keep enough of them in stock! Seriously though, it’s literally sold out in Stop and Shop Every. Damn. Week.

 

Cauliflower is being used as a replacement in everything.

I.e: Mashed potatoes→ mashed cauliflower

    Rice→ cauliflower rice

    Breadsticks→ cauliflower breadsticks

What’s next? Cauliflower waffles?!

No.

I’ll tell you the next big thing— cauliflower hash browns.

This recipe is the answer to your hash brown cravings. We’ve even added some plantains to bind these bad boys together and add a tropical twist! Top with an egg or a dollop of plain greek yogurt for an extremely satisfying, tasty and filling breakfast (may even feel a little nostalgic!).

Got leftover plantain? Slice em thin and fry them in the remaining coconut oil for a few minutes on each side. Enjoy as a snack for later! 🙂

Cauliflower Hash Browns (Paleo, Vegetarian, Primal, Low Carb)

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Category: Breakfast

Yield: 4

Serving Size: 4

Calories per serving: 115

Fat per serving: 8

Saturated fat per serving: 6

Carbs per serving: 9

Protein per serving: 3

Fiber per serving: 2

Sugar per serving: 4

Sodium per serving: 328

Ingredients

  • 2 cups cauliflower rice
  • ½ medium plantain, mashed
  • 1 egg (1 flax or chia egg)
  • 2 tbsp yellow onion, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • ½ teaspoon of paprika
  • 2 tbsp coconut oil
  • Green onions, for garnish

Instructions

  1. Grate cauliflower or place in food processor until rice like consistency.
  2. Put cauliflower rice in microwave safe container and add a dash of salt. Microwave for 3 minutes. Let cool and then pour over cheese cloth. Squeeze out all liquid and place the cauliflower back into the bowl.
  3. Add egg, mashed plantain, minced onion, salt, pepper, garlic powder and paprika into cauliflower rice.
  4. In a large pan over medium heat, heat coconut oil.
  5. Split mixture into four parts, forming into hash brown shapes on pan.
  6. Using a spatula, flatten each patty down and keep from spreading apart.
  7. Cook for about 3-4 minutes on each side or until browned, letting the cauliflower and onions cook thoroughly.
http://crunchandlunch.com/cauliflower-hash-browns-paleo-vegetarian-primal-low-carb/

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Asian Chicken Collard Wraps + Coconut Tahini Dressing

When you get into the habit of meal prepping it’s easy to fall into the same cooking routine– steamed broccoli, roasted zucchini, grilled chicken, sweet potatoes. Throw them in a tupperware and voila! A healthy, yet mundane set of meals to last you through the week. The problem is that eventually we get sick of plain chicken and veggies and find ourselves on a Wednesday lunch break ordering a bacon cheeseburger and waffle fries from the diner across the street (whyyyy!).

But wait!

This IS avoidable!

Creating slight variations of your meal prep staples can really jazz up a dish and keep you on track. Try preparing your veggies in a new way, i.e:

  • Sautee them in coconut oil
  • Steam them up until they are tender yet crisp
  • Roast them with rosemary or thyme

A new, clean sauce can also help shake things up! Our tahini coconut dressing is healthy yet satiating. Pair this dressing with our super healthy, Asian style collard chicken wraps to keep your tastebuds excited, belly full, and waistline trim!

If you’ve never cooked with Collard Greens before, they are a delicious and light alternative to bread or a wrap and are packed with protein, fiber, calcium and iron!

Asian Chicken Collard Wraps + Sweet Tahini Dressing

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Category: Entree

Yield: 4

Serving Size: 4

Calories per serving: 234

Fat per serving: 9

Saturated fat per serving: 1

Carbs per serving: 13

Protein per serving: 24

Sugar per serving: 7

Sodium per serving: 474

Ingredients

  • 4 Large Collard Green Leaves, Blanched
  • 1 Large Bell Pepper, Sliced
  • 1 Large Portobello Mushroom, Sliced
  • 3 Scallions, chopped
  • 12 oz chicken, sliced thinly
  • Salt, pepper, garlic to taste
  • Extra Virgin Olive Oil Spray
  • 2 tbsp Tahini
  • 6 tbsp Coconut Aminos

Instructions

  1. Wash collard greens in cold water. Cut off the thick stem at the base of the leaf.
  2. Use a small paring knife to trim down the thick stem from the center of the leaf.
  3. Blanch collard greens: Boil a large pot of water, add salt and apple cider vinegar (you should be able to taste a hint of vinegar), and place the collard green leaves in the boiling water for 20-30 seconds.
  4. Remove from boiling water and place in a salty ice bath for 20 minutes.
  5. Cut chicken into thin slices and season with salt, pepper and garlic powder.
  6. In a pan lightly sprayed with extra virgin olive oil, cook chicken slices over medium heat until cooked through (about 5-7 minutes).
    For the Dressing:
  1. Place tahini and coconut aminos into a jar and shake (or mix with an immersion blender for a smoother consistency).
    To Assemble:
  1. Place collard greens on flat surface. Fill with 3 oz of chicken, bell peppers, portobello mushrooms, scallions and tahini dressing. Wrap and enjoy!
http://crunchandlunch.com/asian-chicken-collard-wraps-coconut-tahini-dressing/