Peanut Butter Balls

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Ingredients:
1 Cup Old-Fashioned Oats
1/2 Cup Peanut Butter
1/3 Cup Honey
1 Tsp Vanilla
2 Tsp Cinnamon
1/3 Cup Chocolate Chips

Directions:
1. Combine oats, peanut butter, honey together in a medium sized bowl
2. Then, add cinnamon and vanilla extract.
3. Next, add chocolate chips to the mixture.
4. Once all of the ingredients are combined, either roll into balls or use a cookie scoop to create balls
5. Store in the refrigerator for a more firm ball or on the counter in a container for a softer ball (both are great, I prefer softer).

 

What is the Fab 4 Lifestyle?

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I stumbled upon Kelly LeVeque on The Influencer Podcast. Host Julie Solomon interviewed Kelly about “Healthy Habits to a Well Being” (podcast 049). The topic sparked my interest and it was such an interesting interview that I downloaded Kelly’s book on Audible. I was so intrigued and curious to find out what Kelly’s “Fab  Four” meant. Well, I listened to the entire book in just a few days. I’d like to share with you what I learned from Kelly in her book, Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever.

Spoiler alert: The Fab Four stands for protein, fat, fiber and greens. Here’s how Kelly explains the “why” behind that combination and the benefits:

WHY THE FAB FOUR? Fab Four meals turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four is the light structure for eating healthy without “eat” and “do not eat” lists. Simply look at your plate and ask yourself do I have all four components? Protein ups collagen, muscle tone, and metabolism; fat benefits hormones, skin, and cellular health, fiber promotes gut microbiome proliferation and detoxification; and greens (or veggies deep in color) provide cancer and inflammation fighting phytonutrients. This combination is a fail-safe to turn off over 8 hunger hormones in the body so you stop fighting not to eat and instead easily go 4-6 hours without thinking of food or snacking on processed foods.

I’ve been testing out the Fab Four at breakfast for the last week and I can tell you from personal experience that the Fab Four works. Having a Fab Four smoothie is a great way to start your day. It sets you up for success in eating. When you eat a complete meal that includes protein, fat, fiber and greens, you will be less likely to reach for a snack during the day. I typically snack in the afternoon and evening. Do I still occasionally have a snack, yes, but I snack way less than I did before. I was already making a morning smoothie that had protein, fat and greens so the only difference was adding fiber. I was surprised that adding chia seeds to my smoothie has made a big impact in my eating.

In her book, Kelly shares client testimonials. One client switched to a Fab Four smoothie for breakfast and she lost 12 pounds over the course of two weeks. You never know what could change for you! Test it out, for a minimum of one week, and let me know what difference you see.

If you’re building your own Fab Four breakfast smoothie, here are options for each category:
Protein: organic pea protein or collagen protein
Fat: avocado, almond butter (or other nut butter)  medium-chain triglycerides (MCT oil) or coconut oil
Fiber: chia, flax, fiber powders or acacia
Greens: spinach, kale, Romaine lettuce, super greens, baby green blends, powdered greens
Liquid: water, unsweetened coconut milk, unsweetened almond milk, fruit-free green juice or coconut water (go fruit-free with coconut water)

Here is a Fab Four Smoothie recipe from Kelly’s website:
Peanut Butter Shake
1 serving vanilla protein powder
2 Tbsp peanut butter (or almond butter)
1-2 Tbsp chia
2 cups unsweetened nut milk
1 tsp cacao nibs

For more information on the Fab Four, check out http://bewellbykelly.com/ or pick up a copy of Body Love at your local bookstore!

 

Peanut Butter Chocolate Chip Banana Bread

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Ingredients:
3 small bananas (mashed)
2 Tbsp coconut oil (melted)
2 Tbsp peanut butter
1 Tbsp honey
1/2 tsp vanilla
1 tsp baking soda
2 tsp cinnamon
1 1/4 cup Kodiak Cakes Mix
1/3 cup Water
1/2 cup chocolate chips

Directions:
1. Preheat the oven to 350 F.
2. Combine banana, coconut oil, honey and peanut butter in a medium-sized bowl.
3. Add the vanilla.
4. Mix together the baking soda, cinnamon and Kodiak Cakes. Gradually add the dry mixture to the bowl.
5. Add the water.
6. Stir in the chocolate chips.
7. Pour the batter into a greased loaf pan and bake for 35 minutes (or until a toothpick comes out clean). (You can also make muffins bake for 18 minutes.)

Squat Rack Workout

Sharing three of my favorite exercises to do using a squat rack: squat, reverse lunge, and RDLs. Typically I start with a lower weight and work my way up. Start with 10 lbs on each side with 10 reps (twice), then jump up to 25 lbs on each side with 10 reps (twice). Keep going until 10 reps is too hard to complete.

If it’s your first time doing the movement, start with the bar in order to learn the proper movement, and then add weight accordingly!

 

Setting yourself up for Success

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I love tips and tricks. I love “easy 1, 2, 3 ways to do x, y, z.” My husband, Jeremie, is all about personal development. He is always working to be his best self. We put together our top five things to set yourself up for success!

    1. Read. There is so much value in reading books. Schedule time each day to read a few pages of a good book. A few of my favorites include The Best Yes by Lysa Terkeurst, The Power of Positive Thinking by Norman Vincent Peale, The Slight Edge by Jeff Olson, Traveling Light by Max Lucado and The Five Love Languages by Gary Chapman.
    2. Get enough sleep. Studies show that getting between 7-8 hours of sleep each night is optimal for your body. Try this an hour before you go to bed: slow down, put your phone away, turn off the TV and relax.
    3. Drink water. It is so important to drink water throughout the day. Your body runs better when you’re hydrated and you’ll have a lot more energy. I always carry a water bottle with me as reminder to keep drinking water throughout the day. After awhile, it will start to become a habit and you won’t have to think about it anymore. I strive to drink 8 bottles a day (for a total of about 4 litres).
    4. Exercise. When we exercise, our bodies release endorphins and it gives us the energy we need to have a productive day. Even though I usually go to the gym in the afternoon, I still make it a habit to start my day with moving my body. Even if it’s only for 20 minutes, I find that doing something active early in the morning gives me the spark I need.
    5. Consider your associations. We are the average of the 5 people that we purposely spend the most time with. Are these people improving your life or harming it? Do you share the same goals and values? At the end of the day, we are either growing or dying. Your associations will ultimately have the most influence on your life so choose wisely!

 

 

 

 

 

 

Green Protein Shake

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How do you start each day? I start my day with a green protein shake (my favorite meal of the day). It’s lean, clean and green and filled with protein, fat and fiber.

Ingredients:
1/2 frozen banana
1 scoop vanilla plant protein
1 tbsp natural peanut butter
1 tbsp chia seeds
1 cup spinach
4 ice cubes
Water (or almond milk)

Directions:
Combine all ingredients in a high speed blender