Hellooo!
Sending warm wishes for a happy, healthy new year, and hopes that you’re not feeling compelled to make or try to adhere to new years resolutions.
We all hear a constant drumbeat from experts that consistency in workouts is critical, right?
But if you’re beating yourself up for not being consistent you’ll just feel terrible. So move every day in variety of ways, get your heart rate up sometimes, and lift some heavy shit, all as regularly as possible through the year (which will very likely change from time to time). And sleep…yes, again don’t berate yourself if you’re not getting 7-9 hours every night. I do not like sleep trackers. Who really benefits from knowing that you had low quality sleep the next day? Be smart and go to bed a little earlier.
Here’s a sweet, affirming little Instagram nugget of love from ItsLennnie with video from Elizabeth Gilbert.
Good thoughts for the year:
“Almost everything will start working again if you unplug it for a few minutes… including you.” ~ Anne Lamott
“Don’t be a jerk to yourself” ~Dan Harris
If you feel like it, make some good food for yourself or your family and friends.
These 3 recipes are wonderful – I can vouch – and honestly the viral sweet potato + cheese (OMG) is amazing. Ask my kids and grandkids.
The other two recipes are delicious with protein, healthy carbs and fat, plus fiber. I know, I know – there’s protein in literally everything lately. Seriously in pretzels? We all know it’s the way industry grabs onto a trend, but listen, we need macros to grow and maintain muscle and stay strong, and we should get it from real foods. Protein. Carbs. Fats. And fiber, the “fourth macro”, the unsung hero of our gut biome for metabolic and cognitive health, making everything hum along.
I promise – these recipes are all beyond delicious, especially viral stuffed sweet potatoes – with only 2 ingredients! Ahhhhh!
Tell me what you think!
ALL THE THINGS MUFFINS
I love a good muffin with coffee.
Nutrition per serving: 429 calories, 25 g protein, 47 g carbs (11 g fiber), 18 g fat
6 servings
Ingredients
- 3 ripe bananas, mashed
- 1 cup grated carrot
- 2 large eggs
- ½ cup cottage cheese
- 2 tbsp peanut butter
- zest and juice of 1 orange
- ¾ cup vanilla or unflavored whey protein powder
- 1 cup wheat bran
- ²⁄³ cup rolled oats
- 2 tbsp chia seeds
- 1 tsp baking powder
- 1 tsp baking soda
- 1 tsp cinnamon
- ½ cup dried cranberries
- ½ cup chopped dark chocolate
- ½ cup chopped walnuts
Directions
Preheat the oven to 350°F.
- In a large bowl, combine the bananas, carrot, eggs, cottage cheese, peanut butter, and orange zest and juice.
- In a separate bowl, stir the protein powder, wheat bran, oats, chia seeds, baking powder, baking soda, cinnamon, and ½ tsp salt until well combined.
- Mix the dry ingredients into the wet ingredients.
- Fold in the cranberries, chocolate, and walnuts.
- Divide the batter evenly into a 6-cup XL silicone muffin pan and bake for 25 minutes, or until barely golden and set.
CHICKPEA SHAKSHUKA
Eggs used to have a bad rap. Please eat them. Only 9 g of protein each so eat a couple. Don’t tell anyone, but I add cheese on top.
Nutrition: 579 calories, 29 g protein, 52 g carbs (11 g fiber), 28 g fat
1 serving
Ingredients
- 1 tbsp olive oil
- ¼ medium onion, sliced
- 1 garlic clove, smashed
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 cup diced canned tomatoes
- ½ cup chickpeas
- 2 eggs
- 1 tbsp greek yogurt
- 1 tbsp cilantro leaves
- 1 slice sprouted grain bread, toasted
Directions
- In a small pan over medium, heat the oil.
- Add the onion and garlic, and sauté till softened, about 3 minutes.
- Add the paprika and cumin, and toast until fragrant, about 30 seconds.
- Add the tomatoes, chickpeas, and ¼ tsp salt; simmer till slightly thickened, 5 to 7 minutes.
- Using the back of a spoon, make two small wells in the tomato mixture and crack in the eggs.
- Cover and cook until the whites are set and the yolks are still soft, about 5 minutes.
- Top with the yogurt and cilantro. Serve with the bread.
PEANUT BUTTER CUP CHIA PUDDING
I am not a sweet freak but I really love peanuts, chopped salted cocktail peanuts on top.
Nutrition per serving: 432 calories, 30 g protein, 28 g carbs (15 g fiber), 26 g
2 servings
Ingredients
- 1 scoop chocolate protein powder
- 2 tbsp cocoa powder
- 2 tbsp peanut butter
- 1 cup milk
- ¼ cup chia seeds
- chopped peanuts, cacao nibs, fresh fruit, for serving
Directions
In a medium bowl, add the protein powder, cocoa powder, and peanut butter. Whisk well until a smooth paste forms. Slowly whisk in the milk. Stir in the chia seeds, wait 10 minutes, and whisk again. Cover and refrigerate overnight, or at least 2 hours, until thick and pudding-like. Top with chopped peanuts, cacao nibs, flaky sea salt, and/or fresh fruit.
And last but not least…
CHEESE STUFFED SWEET POTATOES!
The BEST simple, healthy, delicious indulgence.
Nutrition per potato: Lots of fiber, protein, good fat. Lots of yum.
Ingredients
- Sweet potatoes for the number of people who will be eating them.
- Any soft cheese to stuff inside like Butterkäse, Havarti, Munster, or any melty cheese.
Directions
- Wash potatoes
- Preheat oven 400°F
- Bake 1 hour with a little oil and salt and pepper
- Remove potatoes from oven, slice in half, and stuff a chunk of cheese inside.
- Eat.
- Exclaim OMG
I’d love to know if you try these, and send me some good recipes of your own!
Remember this:
You are enough right now. You don’t have to become a “better version of yourself”. You have nothing to prove to anyone, not even yourself.
x
Polli
