Lemon Cheesecake Dessert Tacos

Lemon Cheesecake Dessert Tacos

We had an ‘ingredient challenge of the week’ this week at Black Iron Nutrition, and the ingredient was corn tortillas. I wanted to get as creative as possible, it is a challenge and I’m competitive, but I also wanted to keep it simple enough that you would actually want to make these when you have a craving for something sweet. They’re healthy and BOMB, so I think I hit the nail on the head with this one.

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Garlic and Rosemary Mashed Potatoes and Cauliflower

Garlic and Rosemary Mashed Potatoes and Cauliflower

Volume, volume, volume. I’m always talking about this with my clients. If you’ve ever eaten at a caloric deficit you know the importance of vegetables. You can put a lot on your plate for minimal calories. They’re filling, full of fiber, and take our bodies longer to digest, keeping us satisfied longer. But I’ve also learned through my time as a nutrition coach that some people just don’t like veggies. So I’m on a quest to make them taste good and to create more recipes using them in clever ways. I’m like your mom sneaking vegetables into your dinner without you even realizing that you’re eating them. This recipe is basically a pumped up mashed potato (think double the amount of food for practically the same amount of carbs). Of course if you need a super low carb side dish you could double the cauliflower and skip the potatoes, but this recipe will rock your world as is.

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Thai Chicken and Quinoa Salad

Thai Chicken and Quinoa Salad

Well damn it's been a minute since I shared a recipe! I guess that's just how life goes sometimes right? If you follow along on Instagram you've probably seen that I moved to Reno about a month ago for work. I'm really excited about it and I've just been busy getting all settled in. I've still been busy in the kitchen, but most of what I've shared recently has been on the Black Iron Nutrition Blog, so if you've been recipe deprived, head over there. Plus, a lot of the other Black Iron Nutrition coaches have been contributing some amazing dishes.

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Pumpkin Pie Protein Squares

Pumpkin Pie Protein Squares

About a year ago, around this time, we decided to have a pumpkin recipe challenge at work with our Black Iron Nutrition clients. I was excited and up for the challenge. I decided I wanted to make a high protein pumpkin bar. We got all kinds of healthy delicious ingredients, and then Krissy and I went to work in the kitchen trying to develop the perfect fall treat. A few hours later and multiple attempts to save whatever it was I was mixing together and throwing in the oven, I decided my creation was a failure and not worthy of sharing with the group. 

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Meal Planning Made Easy - Part 1

Meal Planning Made Easy - Part 1

The easiest way to stay on track with your diet is to plan ahead and meal prep. It's simple. If you have good healthy food cooked and ready to eat, you're much more likely to stay on track. Has lunch time ever rolled around and you forgot to pack food, so you wind up at a restaurant trying to make a healthy choice, only to get more food than you need, or food that's cooked in too much oil, or loaded with dressing? Sure you can eat out and still eat healthy, but in the long run, packing your lunches and meal prepping your dinners is going to help you achieve your goals a hell of a lot faster (and save you money). Whether your goal is to lead a healthy lifestyle, lose weight (or gain weight), improve your athletic performance, prep for a compeition, or look good for a big event, this is the not so secret, secret!

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G3 Chia Seed Pudding

G3 Chia Seed Pudding

Have you ever made chia seed pudding before? It's one of my favorite things to make. And for many reasons. The first of which...it's delicious! It also has soooo many health benefits. It's packed with omega-3's, protein, antioxidants and fiber (a lot of it)! I work with a lot of nutrition clients who struggle to get enough greens and fiber in their diet, so when PurePharma announced their new product, G3, I couldn't wait to add it to some chia seeds pudding. This recipes packs a healthy punch!! With the addition of G3, which is a greens powder made from spinach, kale and parsley, you're loading up on vitamins and minerals from some of the most nutrient dense leafy greens. 

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9 Nutrition Tips for Healthy Travel

9 Nutrition Tips for Healthy Travel

I get asked a lot of questions like "how do I eat eat healthy when I'm traveling?" Or "how do I stay on track with my diet when I'm on the road and choices are limited?" And I completely understand these challenges. But I've also learned over the years how to travel and make it work. If being heathy is a priority of yours (and I'm sure it is or you probably wouldn't be reading this) then I hope this list comes in handy. Whether you travel for work or pleasure and whether you're on a road trip or flying somewhere far away, having a plan is key. Convenient food is not always the best option, but when you're taken away from your kitchen and your routine, what are you expected to do?

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Confessions of a Flexible Dieter

Confessions of a Flexible Dieter

First of all, what is flexible dieting? 

Many people see flexible dieting as a system that involves weighing, measuring, tracking and counting. But flexible dieting is so much for than that. If we’re constantly obsessing over numbers, how could that be considered flexible? In reality, flexible dieting is an approach to nutrition that teaches us how to properly fuel our bodies day in and day out with the right nutrients to support our goals. Everyones approach will be different. We all have different needs and dietary preferences. Flexible dieting is really not a diet at all. It’s about finding something that’s sustainability, flexible and enjoyable that supports health, body composition and any other goals we have. For me personally that also includes optimizing athletic performance.

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8 Ways to Improve Your Relationship with Food

8 Ways to Improve Your Relationship with Food

For a large part of my life I've had an unhealthy relationship with food. Growing up as a competitive gymnast I could eat whatever I wanted, but I was also very aware of the social pressure to be small, thin and light. As I got older (late teens, early 20's) my body began to change. When I started college and I wasn't training nearly as much as I had when I was in competitive sports; I started to gain weight. I didn't really know how to nourish my body properly, I just thought I should eat salads and avoid fat. I'd lose weight because I was nearly starving myself, and then I'd binge on a bunch of junk food because my body couldn't take it anymore. It was a vicious cycle. The good old yo-yo diet. 

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Flexible Dieting

Flexible Dieting

I finally decided to delve deeper into what is known as "flexible dieting". Why the sudden interest? Well it's actually not so sudden, and as you know I've talked a lot about counting macros, trying to better understand macros, and what I've done to find a healthy and sustainable diet. This has all been based off of a loose macro guideline and what I've learned about nutrition through personal experience and experiments. But I never truly understood the science behind it all and how macro and micronutrients affect our body. My younger sister is the one who first suggested I read more about it. She had read books on flexible dieting from a friend of ours Krissy Mae Cagney. Well actually she read them long before we even knew Krissy, but ironically we've both crossed paths with her separately. Although I knew Krissy through social media for quite some time, I finally met her a couple years ago at Mark Bell's gym in Sacramento. Krissy lives in Reno and dates a good friend and teammate of mine. She's also very involved in the CrossFit community so we cross paths often now. She's a good friend and an awesome person. 

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