Nutrition

Easy Guacamole

Easy Guacamole

Avocado is a super food that’s filled with incredible, healthy fats and nutrients to power your fitness results. This recipe is an easy way to turn avocado into a tasty guacamole to add to your next fitness meal.
 
Have fun playing around with the amount of salsa, salt and lemon that you add to suit your taste. There is really NO WAY to mess this recipe up, it’s delicious, simple and sure-fire.
 
Serve this guac up with virtually ANY dinner to spice it up and make it more interesting. It would be AWESOME served over Perfectly Seasoned Oven Baked Chicken Breast.​ Yummmmm!
 
Courtesy of RealHealthyRecipes.com
 
What you need
Serves 2
 
1 avocado
⅓ cup fresh salsa
1 teaspoon lemon juice
1 sprinkle sea salt
 
Instructions
 
1. Cube and seed the avocado.
 
2. Place all of the ingredients in a medium bowl and mash together. Enjoy immediately!
 
Nutrition
One serving equals 217 calories, 15g fat, 325mg sodium, 11g carbohydrate, 7g fiber, 2g sugar, and 3g protein
 
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a quick message away to assist you in all things fitness. And if you are not yet one of my prized clients then let’s set up a  free game plan session here– I’d love to help you achieve your best body ever!
 
Tobias Young





Here’s another guilt-free pasta recipe for you!

Here’s another guilt-free pasta recipe for you!

Here’s another guilt-free pasta recipe for you!
 
You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!
 
What you need
Serves 4
 
1 teaspoon coconut oil
Pinch of salt
1 Tablespoon almond flour
4 large zucchinis, peeled with a veggie peeler
2 Tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon red pepper flakes (or more to taste)
1 Tablespoon minced parsley
¼ teaspoon black pepper
 
Instructions
 
1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
 
2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
 
3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
 
4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
 
5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
 
6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!
 
Nutrition
165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein
 

Ditch These 5 Sweets

Ditch These 5 Sweets

 

How often has your sweet tooth ruined your clean diet?

Yes, sweet are delicious and tempting, but will get you into pants that are another size larger. And into your doctor’s office for another lecture. And into a body that you are ashamed of.

The life-long repercussions of a diet filled with too much sugar far outweigh the momentary pleasure.

To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.

1. Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2. Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3. Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4. Ditch this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5. Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.

It’s my goal to get you into the best shape of your life. Message me today to begin your transformation!