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.

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/

asian chicken patties resized

Asian Chicken Patties

I get in these moods where I crave Asian food like no other. I could easily pick up an order of pad thai and general tsaos, but the healthy Breeanna knows she can make a dish to quench these cravings without all the excess MSG, gluten, etc.

Side Note: MSG is put in foods to make it more palatable (AKA tasty) so you end up eating more than your body wants.

Ok, so chicken patties are far from general tsaos, but between the sweetness of the coconut aminos and spiciness of the ginger the ooey gooeyness of the general tsaos becomes (somewhat) undesirable.

I plopped my chicken patties over a bed of mesclun greens and sprouts and added in some water chestnuts, purple radishes, baby corns and hemp seeds!

 

Ingredients:

  • ground chicken
  • 1 Tbsp. coconut aminos
  • 1 tsp. Root and Bones Cordyceps (great adaptogen for stress relief)
  • ½ tsp. ground ginger
  • ½ tsp. garlic powder
  • ~8 water chestnuts chopped
  • ¼ cup chopped scallions
  • 2-4 Tbsp. chopped cilantro
  • Himalayan salt to taste

Directions:

  1. combine all ingredients together
  2. form 6 patties and place on a skillet over medium heat
  3. cook on one side for ~5 minutes and then flip and cook for an additional ~3 minutes
  4. serve on a bun or over a bed of greens!

harvest chicken salad cropped

Harvest Chicken Salad

I’m going to remake this chicken salad in the near future to take a prettier food pic. I just couldn’t wait any longer to share my recipe with you guys!

Easter seems like forever ago, but my sis and I held an amazing healthy brunch featuring this harvest chicken salad over a bed of greens. We had a pretty extensive menu with light, paleoish options that the whole family loved. I plan on posting the full brunch menu and recipes later this week so stay tuned!

 

Ingredients:

  • 1lb boneless skinless chicken thighs
  • 1 lb. boneless skinless chicken breasts
  • About ½ cup mayo (we did half regular, half light)
  • 3 celery stalks cut in 1/4 inch dice
  • ¼ cup chopped chives
  • ½ cup dried cranberries
  • 1 cup chopped walnuts

Directions:

  1. Poach chicken according to THESE instructions (I just used water and a variety of spices)
  2. Place chicken in food processor and process until shredded but still chunky
  3. Dump the shredded chicken into a bowl and mix in mayo, chopped celery, chives, cranberries, and walnuts
  4. Serve in a sandwich or over a bed of greens

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Lara Croft-Inspired Bodyweight HIIT Exercises

It is absolutely essential to have fitness goals. For some, it can be anything from losing weight to gaining strength; others aim to raise the bar in terms of their conditioning level and overall stature. In order to achieve this, you have to put in the work and pushing yourself to the limit every time. Workout Magazine lists nine motivational tips that will help improve your approach toward this difficult yet rewarding venture including pressing topics such as making time to workout as well as changing up your routine to combat boredom.

Sometimes, however, inspiration can come in the form of real life role models or fictional characters who acts as the perfect fitness icons to aspire to be like. It can be someone like former NSYNC member Justin Timberlake or even an iconic video game character such as Lara Croft.

Lara Croft is a timeless fictional character that plays the lead part in one of the best-selling, most highly acclaimed video game franchises of all time, Tomb Raider. She has come a long way from being a pixelated femme fatale of the late ‘90s, to becoming a more refined representation of girl power.

Croft has an image of a beautiful, intelligent, and athletic archeologist-turned-adventurer. She has been transformed into this global icon that actresses such as Angelina Jolie have portrayed and Alicia Vikander will soon play in the new Tomb Raider movie which will be released later this year. Impressively, this same franchise has made its way into the online world with its own officially licensed Tomb Raider slots game, showing that it is still very much relevant in pop culture especially with the upcoming movie release also on its way.

In essence, Lara Croft is a relatable character many people recognize and follow. Above all else, she is a positive role model for change, which is why many look up to the character as a true fitness icon – regardless of whether she is digital or not. That being said, here is a simple bodyweight workout plan for various levels inspired by Lara Croft.

Strength-Building

For Beginners:

10 reps of band-assisted chin-ups for three sets
10 reps of kneeling push-ups for three sets
10 reps of air squats for three sets
25 reps of ab crunches for three sets

For Intermediate:

15 reps of band-assisted chin-ups for three sets
15 reps of kneeling push-ups for three sets
15 reps of air squats for three sets
30 reps of scissor crunches for three sets

For Advanced:

10 reps of pull-ups for three sets
10 reps of push-ups for three sets
10 reps of tuck jumps for three sets
30-second plank for three sets

For Lara Crofts:

15 reps of towel pull-ups for four to five sets
15 reps of clap push-ups for four to five sets
15 reps of tuck jumps for four to five sets
30-second hollow holds for four to five sets

Conditioning

For Beginners:

40 to 45 minutes of outdoor brisk walking. It is important to keep your heart rate up at all times.

For Intermediate:

40 to 45 minutes of light jogging. You can divide this say one-minute steady-paced jog, followed by a four-minute brisk walk; it is up to you.

For Advanced:

Developing speed is critical, as there is no definite time frame for this. The key is to run as fast as you can for 15 seconds and then gear down to a steadier pace for 45 seconds, repeat as many sets as possible.

For Lara Crofts:

This is practically the same as the previous level, only this time you should incorporate 10 burpees after every set. If it proves to be too difficult, you can always do either 15 jump squats, or 15 tuck jumps, or even 10 push-ups.

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Sexy Back and Sculpted Booty HIIT

 

I named this workout and then realized the accidental Justin Timberlake reference. I contemplated changing it but this workout WILL bring sexy back! So it remains.

Warmup, Dynamic Stretching, Foam Roll

1 mile run or 1 mile on elliptical moderate resistance

Circuit #1

30 seconds on, 10 seconds off

  • Bodyweight squats
  • Jump rope or Kettlebell swings
  • Sumo squats
  • Burpees
  • DB bent over rows
  • Up and down planks

Repeat for a total of 4 rounds

  • 10-12 Pullups

Repeat 3 sets total

Circuit #2

30 seconds on, 10 seconds off

  • L leg bench step ups
  • Cable Face Pulls
  • R leg bench step ups
  • Situp + Russian Twist
  • L leg kickups
  • R leg kickups

Repeat for a total of 3-4 rounds

 

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Shoulder Sculpter and Booty HIIT

It’s all about illusion. If you’re goal is a smaller waist, there are ways to cheat the system no matter what body type.  Sculpting your shoulders and building your booty will create that illusion of a smaller waist.

Warmup, Dynamic Stretching, Foam Roll

1 mile run

Circuit 1

  • 15 jump squats
  • 12-15 standing shoulder press (light-medium weight)
  • 15 Goblet Squats
  • 20 Bicycle Crunches

Repeat 4x Total

Circuit 2

  • 8-10 shoulder presses seated (heavy)
  • 15-20 hip extensions with weight, pausing at the top and squeezing your glutes
  • 30 mountain climbers
  • 30 plank hip dips

Repeat 4x total

Stretch and Cooldown