Healthy Brownie Recipe Ingredients:
¾ cup maple syrup or honey
½ cup unsweetened cacao powder
½ cup coconut flour
1/3 cup coconut oil (can also use butter, mashed banana, or applesauce)
2 tbsp milk of your choice
1 tsp vanilla extract
5 flax eggs (5 tbsp ground flax + 15 tbsp water) or 5 eggs
½ tsp salt
½ tsp baking soda

Preparation: Preheat your oven to 350 degrees. If using flax eggs, combine 5 tablespoons of ground flax with 15 tablespoons of water, mix and set aside for 10 minutes.

In a bowl, combine the coconut flour, cacao, baking powder and salt. Mix until combined.

In a separate bowl, mix the flax eggs or eggs, vanilla, maple syrup, and oil until all of the ingredients are well blended. Using a hand blender, slowly pour the wet ingredients into the dry ingredients and mix until a batter if formed and no lumps remain.

In an 8×8 baking dish lined with parchment paper or sprayed with a non stick cooking spray, pour the batter into the dish and bake for 25-30 minutes. Once done, cool completely as to allow the brownies to set and enjoy!

Coconut Flour Brownies Recipe makes 12 servings. The nutrition facts are for 1 brownie.
Calories 145
Total Fat 8.2 g
Saturated Fat 6.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Total Carbohydrate 19.3 g
Dietary Fiber 3.6 g
Sugars 13.6 g
Protein 2.1 g

The post Healthy Fudge Brownie Recipe – HASfit Coconut Flour Brownies – Vegan Gluten Free Brownie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Healthy Muffin Recipe Ingredients:
¼ cup coconut flour
¼ cup protein powder
¼ cup melted coconut oil
½ cup almond milk
½ cup honey
2 eggs
3 tbsp lemon juice
1 tsp baking powder
½ tsp baking soda
½ tsp salt

Honey Muffin Recipe Preparation:
Start by preheating your oven to 350 degrees. In a bowl, combine all of the dry ingredients first. Whisk until well combined.

Directly into the same bowl, add in all of the wet ingredients and mix until a batter is formed. In a 12 tin muffin pan, spray with a no- stick cooking spray and ladle in the batter about ½ of the way full into each tin.

Bake for 20 minutes or until the muffins pass the toothpick test.

Nutrition Facts for healthy dessert recipe are for 1 muffin. The recipe makes 12 muffins.
Calories 112
Total Fat 6 g
Saturated Fat 4 g
Polyunsaturated Fat .5 g
Monounsaturated Fat .6 g
Total Carbohydrate 13 g
Dietary Fiber 1 g
Sugars 10 g
Protein 3 g

The post Honey Lemon Muffin Recipe – HASfit Healthy Muffin Recipes – Protein Muffin – Honey Muffin appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Breakfast Pizza Recipes Ingredients:
1 sprouted grain tortilla or tortilla/wrap of your choice
1 egg + 1 egg white
2 chopped breakfast turkey patties
1/2 cup spinach
1/4 cup button mushrooms
¼ cup pasta sauce or salsa of your choice
3 tbsp shredded pepper jack cheese
2 tbsp diced onion
2 tbsp diced bell pepper

Preheat your oven to 425 degrees and once heated, place your tortilla in the oven for 5-6 minutes allowing it to crisp on the edges. Remove.
Next you’ll place your sauce (I used salsa) and layer your egg on top of your sauce. Next, layer your veggies on top of your egg. I already precooked my turkey patties. You’ll then lastly add cheese and bake for 10-12 minutes or until cheese is melted.

The nutritional information is for 1 serving. This recipe makes 1 serving.
Calories 447
Total Fat 21.0 g
Saturated Fat 5.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.6 g
Total Carbohydrate 30.6 g
Dietary Fiber 6.4 g
Sugars 2.6 g
Protein 33.0 g

The post Healthy Breakfast Pizza Recipe – Healthy Breakfast Recipes – Breakfast Pizza Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
1 lb lean ground beef
1 package of boil in a bag brown rice or 1/3 cup uncooked quinoa
1 green bell pepper diced
½ medium onion diced
1 can black beans (do not drain)
1 can diced tomatoes (do not drain)
1 tablespoon each of  garlic powder, cumin, chili powder
Chopped cilantro
½ cup cheese

Preparation:
Over a medium high heat brown meat and add onion and bell pepper allowing them to soften. Add in spices and allow to sauté for 2 minutes.
Add in beans, tomato, and add in 2-3 tablespoons of broth or water if the mixture seems dry.
Bring the mixture to a simmer and add cilantro. Remove from heat and stir in the uncooked rice.

Pour the mixture in an 8X8 casserole dish, top with cheese and additional cilantro. Cover with foil and bake at 350 for 15 minutes. Remove foil and continue baking for an additional 10 minutes until cheese is bubbly. Serve and enjoy!

Nutrition facts are for 1 serving. This recipe makes 8 servings.
Calories 206
Total Fat 4.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 2 g
Protein 19 g

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Last night I made a regular dish that’s been in rotation for quite some time and I cannot take the credit for this concoction. It’s a recipe by Sunny Anderson of the Food Network but I make modifications of my own to bring down the fat and calories. It’s a Tator Tot Pie made with sauteed vegetables, cheese, and ground meat of your choice! For the sake of this recipe, I’m using lean ground turkey because that’s what I used last night.

So here are the ingredients you’ll need for this crowd pleasing, healthified Sweet Potato Tater Tot Pie:

1 20 oz bag of sweet potato puffs (I use this brand)
1 pound of ground turkey (I used 90%)
2 TBS oil
2 tsp Worcestershire sauce
1/2 tsp paprika
2 TBS tomato paste
1/2 cup water
1/2 cup chopped onion
1 medium zucchini cut into large strips
1 red bell pepper also cut into strips
2 carrots peeled and grated
8 ounces of shredded low fat monterrey jack or cheddar cheese

FIRST! COOK YOUR TOTS ACCORDING TO PACKAGE INSTRUCTIONS AND SET ASIDE **Do not top the pie with frozen tots**

Next, preheat the oven to 375 degrees F.

1. In a large pan on medium-high heat, add the oil. Once your pan is HOT, add the turkey, Worcestershire sauce, paprika, a pinch of salt and a few grinds of pepper. Cook until the meat is browned.

2. Stir in the tomato paste and saute for a few minutes to intensify the flavor. Add the water and bring to a simmer. Season again and remove the mixture to a bowl with a slotted spoon, leaving the turkey juices in the pan.

3. In the same pan, add the onions and cook until almost tender. Then add the carrots, zucchini, bell peppers, a pinch of salt and a few grinds of pepper. Cook, tossing, until the vegetables are tender but still a bit crunchy, about 6 to 8 minutes. Remove from the heat.

4. In the bottom of an 8X8 casserole dish in this order, layer half of the turkey, pressing it down to level it, and then sprinkle half of the cheese evenly over the meat. Pour the remaining half of the turkey over the cheese and press down to level as well. Add the vegetables, followed by the remaining cheese; press to level. Top with the tater and bake until the edges on the tots turn golden brown, 25 minutes.

Modified from this recipe!

There you have it folks! This is a tasty recipe that Coach Kozak absolutely demolishes anytime I make it. Protein, complex carbs, and veggies…what more could you ask for?!

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It only took me 6 months but learning how to take care of a baby is quite a steep learning curve, at least for me it has been. There are some women who are just very natural and slip right into the mother role but for me quite frankly it’s been a bit difficult at times. I’m not sure if it’s because we’re far from family as it’s just the two of us in California or if because I just happen to find it more difficult than other women. Either way, I’m finding my groove and definitely feeling more of myself except only with the most adorable plus one. And of course as well all know, Coach Kozak is a superstar father and such a supportive husband….duh! 🙂

Little Miss Alessandra is 6 months old as of December 3 and is currently 26 inches, 17lbs 1.5oz of pure energy and joy. She was quietly born at home after 7 quick hours of labor and weighed in at 6lbs 7oz. As of late she loves sleeping on her tummy, rolling across the floor/bed, going on walks, and watching her parents workout! She’s already mastered a plane ride home to Texas to meet cousins, aunts, uncles, and one of her remaining great grandmothers. We’ll be venturing to Michigan soon to do the same with Joshua’s family. She also loves when we sing to her, bath time, exploring new solid foods, and going to bed at 6:30PM. Don’t mind me as I’ll just be uploading a few pics to this post that have nothing to do with the content, just wanting to share a few of the babes. 😉

I’ve found a wonderful group of women in the form of a support group here in the Bay Area at Blossom Birth Services and have met some fantastic women. As a new mother, their support has been invaluable to me and it’s so great to meet women going through the exact same thing as you. I’d even go far to say it is A MUST.

Ale (pronounced Ah-lay) as we call her is currently at home with Coach Kozak as I quietly sit at a coffee shop writing this blog. This is the first time I’ve stepped out really without her since she’s refused to take a bottle. Thank goodness for starting solids! Being here alone feels strange yet amazing all at once. I will definitely try my darndest to make this a weekly update with baby, Coach Kozak, and recipe news.

Coach Kozak as we all now has taken a step back from HASfit for now to focus all of his energies into Track My Fitness and I am enjoying my maternity leave from HASfit but I’m hoping to ramp things up again. In all honesty it’s all about me finding the time to write and post these posts. I don’t have a nanny (yet) nor do I have any extra pair of arms in the form of family other than Coach so I hope to start some interviewing for nannies after the first of the year.

SO! As far as my eating has gone post baby, I watch what I eat but have really embraced flexible dieting. I started working out at 3 weeks post partum (very lightly) and as soon as I got the all clear at my 6 week appt, I turned up the volume on my workouts. I had a tiny tear which did not require any stitches nor did I or have I experienced any lingering pain.

I’ve also never had any issues with my milk supply and in fact I had oversupply issues which made breastfeeding difficult in the beginning. Since I’m working out at full force again, I stay super hydrated through out the day and track my food intake just to ensure that I’m eating enough to keep my supply up. I make sure still to have protein at every meal/snack, take in complex carbs and tons of healthy fats. I’m about 3 pounds away from my pre baby weight and now can fit back into my pre baby jeans. It took me about 4 1/2 to 5 months to do so but I did it at my pace. Trust, I had and still have many delicious burgers, burritos, and wine in between but I feel as though I’ve been able to balance the good with the bad at this point. We all know I have a sweet tooth too! Share desserts or order mini ones is my advice. I also have a pretty good low carb/high fat cookie recipe I’ve been loving lately as well and you know I’m going to share it with you. I also have been a BIG fan of Swerve Sweetener  and it really helps cut out the unnecessary crash and calories from sugar so I can eat my desserts without worrying too much about packing on the pounds.

Working out has really been my release and my dedicated me time since the beginning; which is crucial for new mothers. Taking time for yourself to do something you enjoy doing is a definite MUST. If it’s good for mommy, it’s good for baby as well as daddy and really anyone else you share your home with. If there’s anything I learned from support group it is to take care of yourself and don’t be afraid to do so!

The post HASfit Baby 6 Month Update…FINALLY! appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I realize that it’s been a long time since I’ve updated you guys on the progress of my workouts, diet, and the general happenings in the Kozak household and there’s good reason for that. We’ve recently made a cross-country move to California, I was trying to squeeze in as much family time as possible, and I was also gearing up for my baby shower ALL occurring at the end of March. I’m extremely close to my family and being hormonal as well as leaving your family behind can make for an emotional time for a pregnant lady.

Anyhow, all is well now, we’re settled in our new digs and I’m definitely getting used to my new state. We’re just south of San Francisco now and I must say…the weather is not terrible. 🙂

I’m now a happy and healthy 35 weeks into my pregnancy, continuing my exercise routines albeit they’ve definitely slowed down, and have found a new wonderful midwife here in California.

I’m also currently doing a home study Hypnobabies Course that’s teaching me self hypnosis techniques to manage pain or “pressure waves” as they’re referred to as I’m planning an intervention free birth. I’ve also been reading great books such as Birthing From Within and Guide to Childbirth which have definitely given me a whole new perspective on the wonderful things a woman’s body is capable of when she’s allowed to birth freely and naturally….so very un-American haha!

Aside from how my time has been occupied these days (nesting, reading, studying, organizing the baby’s room) I’ve been meaning to share a few recipes with you guys specifically pertaining to CAKES!

Being the health nut that I am as well as a way for me to show love to the ladies in my life, I decided to bake my own baby shower cakes. I’ve mentioned it before but we have issues of Alzheimer’s, (pre)diabetes, high blood pressure, obesity, and just general sugar addiction in my family. My baby shower was on a Sunday and I started the baking preparations on Wednesday! I’ll share with you how I did it and a timeline breakdown. Cakes are resilient and can easily be made days ahead of time. Don’t try to do everything the night before or you will go CRAZY! These cakes serve about 40 people. **Note-if stored in refrigerator, make sure they’re covered and/or in an air tight container to prevent drying out.

Wednesday: STRAWBERRY BUTTERCREAM FROSTING
1 cup chopped fresh strawberries
1 lb bag of Swerve All Natural Sweetener Confectioners Style
2 sticks of softened grass fed butter
1 tsp vanilla

Preparation: I took my butter out of the refrigerator before going to bed and the next morning it was nice and soft. Take your cup of chopped strawberries and place in a food processor. Blend until a puree consistency is formed.

With a hand mixer or stand up mixer, whip the three sticks of softened butter until well combined and slowly add in the strawberry puree. Once the butter and puree are mixed in, slowly add in the confectioner’s sugar. I broke this process up into 1/4’s because the powdered sweetener will cause a cloud of sugar if dumped in too quickly! TAKE YOUR TIME.

Once all of the confectioner’s sweetener is mixed in well you can lastly add the vanilla extract.

When done mixing the frosting, I placed it in a storage container and placed it in my refrigerator. Simply allow it to fully soften (overnight) if you plan to frost a cake at a later date or you can frost immediately. This frosted a double layer 9″ cake or will do 24 cupcakes.

Thursday: ALMOND LAYER CAKE
1 1/2 Swerve Sweetener (Granulated) **you can also use regular coconut sugar or any other alternative that measures like sugar**
1 1/3 cup room temperature grass fed butter
4 cups almond flour (I bought a bag of this almond flour from Costco! *one bag is $21.99 in store*)
1 cup coconut flour
1 tsp salt
1 1/2 tbsp baking powder
8 eggs at room temp
1 cup milk (I used Flaxmilk)
2 tbsp vanilla extract
1/4 tsp almond extract
1 cup strawberry preserves (I bought a jar of good sugar-free (sweetened with erythritol) preserves from my local health market)

Preparation: preheat oven to 350F.

Prep 2 round 8″ or 9″ cake pans with parchment rounds and nice coating of butter.

Begin by creaming butter and sugar with hand mixer or stand mixer. Once combined and fluffy, add milk, vanilla, and almond extract at a low-speed, until it is wet and combined. Add in the eggs, a few at a time, and let it slowly mix.

Combine all dry ingredients together.

Add dry ingredients into wet ingredients until batter is formed.

Pour the batter evenly into the 2 cake pans, and bake for about 35 minutes or so. Watch carefully as nuts burn quickly.

Let them cool for a bit before loosening edges from pans and inverting onto cooling racks. These cakes are best served the day after as the flavors have had the opportunity to marry together.

Once my cakes were completely cooled, I wrapped them separately (and tightly) in plastic wrap and let them sit at room temperature until Saturday, a day before my shower. If you have room, you can also place them in your refrigerator (tightly wrapped). Once I was ready to frost (Saturday night), I liberally applied the strawberry preserves between the two layers and then went to town on the cake with the strawberry butter cream frosting and placed the cake in the refrigerator until just before the shower.

Thursday: BASIC CHOCOLATE BUTTERCREAM FROSTING:
2 sticks softened grass fed butter
3/4 cup cacao powder (I used Navita’s Naturals Cacao Powder)
1lb bag of Swerve Sweetener (Confectioner’s Style)
1/4 cup milk ( I used flax milk)
1 teaspoon vanilla extract

PREPARATION: Add cocao to a large bowl or bowl of stand mixer. Whisk through to remove any lumps.

Cream together butter and cocao powder until well-combined.

Add sugar and milk to cocoa mixture by adding 1 cup of sugar followed by about a tablespoon of milk. After each addition has been combined, turn mixer onto a high speed for about a minute.

Repeat until all sugar and milk have been added.

Add vanilla extract  and combine well.

If frosting appears too dry, add more milk, a tablespoon at a time until it reaches the right consistency. Again, I placed the frosting in a storage container and placed it in my refrigerator. Simply allow it to fully soften (overnight) if you plan to frost a cake at a later date or you can frost immediately. This frosted a double layer 9″ cake or will do 24 cupcakes.

Friday: DARK CHOCOLATE CAKE & CHOCOLATE WHIPPED CREAM FILLING
For the CAKE:
2 cups almond flour
1 cup arrowroot powder
1/2 cup coconut flour
2 teaspoon baking soda
1 teaspoon salt
1 cup cocoa powder
1 1/2 cup maple syrup
1/2 cup softened butter (plus more for greasing pans)
8 eggs room temperature
1 tbsp vanilla extract

Preparation: Preheat your oven to 350.
Grease and line 2 8″ or 9″ round pans and line the bottoms with parchment paper.
Combine the dry ingredients into a medium sized bowl
In a small separate bowl, whisk the eggs and add the melted coconut oil, maple syrup, and vanilla. Stir to combine and add to the dry ingredients.
Beat until well combined by hand, and pour into the prepared pans.
Bake for 20-25 minutes
Again, wait until completely cooled before removing from the pans and wrapping them with plastic wrap if you’re making these cakes ahead of time. These can also be stored at room temperature or in your refrigerator.

WHIPPED FILLING:
3/4 cup heavy cream
1/4 cup chocolate chips (I used Enjoy Life mini Chocolate chips because they’re gluten and soy free)
1 teaspoon vanilla

Preparation: Melt the chocolate chips in a double boiler over simmering water.
Beat your cream until it’s fairly stiff. (Either by hand mixer or stand mixer)
Add in the melted chocolate and give it another quick whip, and scrape down the sides of the bowl so it’s mixed in well.

I stored the chocolate fluff in an old yogurt container in the refrigerator and liberally applied it in between the chocolate cake layers right before I frosted them!

My shower went off without a hitch and I simply purchased Baby’s Breath to place around the cakes for decoration.

Everybody loved the cakes and were shocked to find out they were refined sugar free! My aunt even asked me for the chocolate cake recipe for a chocolate loving friend and my mother took a huge slab of strawberry cake for dessert over the next few days. 🙂 Overall, I had an emotional yet wonderful day with the 40 best ladies in my life. I can only hope to be half the mother as all of the strong and influential women in my family!

The post Bump Update + Baby Shower Cake Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I have been having a deep love affair with vegetables lately which is pretty strange considering I was mentally preparing myself for being the typical pregnant lady and downing cupcakes by the dozen. I do my best to squeeze veggies in my smoothies, cooking them down and adding them to my enchiladas, and earlier this week I made an awesome Shepherd’s Pie. Instead of using sweet potatoes or regular potatoes as the topping, I steamed cauliflower and butternut squash together and made a puree. This is a super simple recipe you’ll want to add to your weekly dinner rotation. We’re jazzing up lean ground turkey and packing enough vegetables to keep the turkey moist and adding tons of flavor.

Here are the ingredients you’ll need for your healthy ground turkey recipe:

1 lb lean ground turkey
1 cup frozen peas
3/4 cup low sodium broth of your choice
2/3 cup chopped carrots
1/3 cup chopped white onion
2 tbsp coconut oil
1 tbsp flour (I used Garbanzo flour but any flour will do)
2 tsp fresh chopped Rosemary
salt and pepper to taste

TOPPING
1 small head of cauliflower
1 cup frozen & chopped butternut squash
1-2 tablespoons butter
splash of milk

PREPARATION:
1) Start by separating the cauliflower from the head and steaming the florets stove top or in the microwave until fork tender. Add in the frozen butternut squash for the last 5-8 minutes or cook as directed on package instructions. Place the cauliflower & butternut squash in a food processor along with a tablespoon of butter and a splash of milk and process until a puree is formed. Add salt and pepper to taste and set aside.

2) Preheat oven to 400 degrees F. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

3) Add turkey and cook, breaking up meat with a spoon, until browned, about 6 minutes.

4) Stir in flour and cook 3 more minutes. Stir in peas and rosemary.

5) Season with salt and pepper. Pour in chicken broth and stir. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with more salt and pepper as desired.

6) Transfer to an 8X8 baking dish and spread cauliflower/butternut squash puree across the top of the turkey mixture. Bake uncovered for 25 minutes or until golden brown on top.

Coach Kozak loved this dish so much, he ate the entire dish in one night! After I had my portion of course. He even said he’d like to see me make this dish once a week because it was so flavorful and light.

This is an awesomely easy, low carb, and high fiber dinner that’s great any day of the week!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 203
Total Fat 7.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 15 g
Dietary Fiber 5 g
Sugars 3 g
Protein 20 g

The post Turkey Shepherds Pie – Healthy Ground Turkey Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

We’re still settling on a name but we probably won’t reveal what it is until she’s here. We keep going back and forth on a family name because Coach is sentimental that way. As for me, I’m a little more stubborn and like what I like (the Latina in me) but marriage is all about compromise so he’ll probably get his way. 🙂

Now, speaking of grapefruit, I wanted to keep you all updated with how my pregnancy diet has been these past few months. I’m well into the thick of my second trimester and as we all know from my first trimester, I was living on a high carb diet because that’s all I could stomach. I’m happy to report that my diet is much more balanced much like it was pre pregnancy and as of now, I’m not having any crazy cravings. Thank goodness!

I really try my best to stick to whole foods at all times with exception of my occasional treats. Here is how my typical day is broken down as far as food consumption:

Breakfast:
Oatmeal with 1/2 scoop of Vega protein powder usually topped with 1/2 cup full fat Greek yogurt, walnuts/raw pumpkin seeds & sliced banana OR Two eggs, a turkey sausage patty, and a slice of toast OR PANCAKES!

Snack:
Slice of Ezekiel bread, 2 tablespoons mashed avocado, 2 tablespoons cottage cheese OR an apple with 2 tablespoons of almond butter

Lunch:
Tuna salad using light tuna in water with Nut-Thin brown rice crackers, assorted veggies (carrots, cucumbers, celery, squash) and 2 tablespoons hummus & an orange OR an opened faced chicken sandwich with spinach, slice of cheddar cheese, mustard, a pickle, all the veggies previously mentioned as well as a piece of fruit of some kind (apple, orange, half a grapefruit).

PreWorkout Snack:
1/2 banana drizzled with almond butter (yes, I have an almond butter addiction)

Post Workout Recovery: (if it was an intense workout)
Always a protein smoothie of some kind. My favorite these days:
1 1/2 cup water or milk
1/2 a banana
1/2 scoop of protein powder
1/4 cup full fat Greek yogurt
1 tbsp of almond butter
dash of cinnamon
2-3 ice cubes

Dinner:
Sometimes enchiladas, sometimes lasagna, sometimes sweet potato slider night, or it’s spaghetti squash with my version of chicken Parmesan. Just depends on what kind of mood I’m in.

Dessert:
Discovered & currently obsessed with TruWhip to which I now add on top of my chocolate chip cookies that I now find myself making weekly.  Or I am adding whipped cream to my Arctic Zero ice cream of which it’s never too cold for. For my post dinner sweet treat I try my best to stick to the serving size.

I believe in balance and don’t get me wrong, some days coach and I will have lunch or dinner at our favorite Greek place, have a Friday night pizza party (I stick to two slices), or share a huge slice of coconut cheesecake. Good example, this past Friday was pizza night and the following day I had a half order (6) of chicken fajita nachos with my parents the following day. Having those few treats once or twice a week is good for the soul. However the majority of the time, we eat breakfast, lunch, and dinner at home most if not all days of the week.

I’ve given up non fat yogurt for full fat, I love avocados (even in smoothies), chomp on seeds & nuts, aim for 2-3 servings of veggies a day as well as fruit, and love getting my carbs in the form of Ezekiel bread, whole wheat tortillas, oats, and sweet potatoes. I’ve found that my body functions best when 35-40% of my daily calories come from carbs, 25-30% from proteins, and the rest from high quality fats such as my walnuts, avos, and coconut/olive oil. I rely on my food diary to ensure that baby is getting everything she needs to grow healthy and strong.

Of course my workouts are still coming in at 4-5 times a week and are a mix of HIIT, strength training to include some Olympic lifting, suspension training, and yoga/pilates. Which reminds me, I’m in need of new workout gear, I’m sure nobody wants a flash of my baby belly at the gym. My top is so tight it’s a tad embarrassing, lol.

I’m up about 11 pounds and feeling more beautiful and confident than ever to which I also attribute to my amazing husband. What you see in the videos is really how he is in person. Isn’t he the best?!

The post My Pregnancy Diet & 23 Week Bump Update appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Coconut flour seems to be all the rage these days and for good reason. It’s a flour that is made from fresh coconut meat and ground into a fine flour. It’s incredibly high in dietary fiber, more than any other flour in fact. It’s also gluten free, low in carbohydrate, which in combination with the high fiber content assists with keeping your blood sugar stable and the increased feeling of satiety.

I’ve been on quite the oatmeal kick these days but had a dream one night of light and fluffy blueberry pancakes (thank you pregnancy brain) and when I awoke the next day, I had to have some. Now as much as I would love to drive to my local Ihop for a fat stack of pancakes but take a look at what it’ll set me back as far as nutritional content:

Directly from Ihops website for Blueberry Pancakes for a stack of 4
Calories 690
Calories from Fat 150
Total Fat (g) 17
Saturated Fat (g) 5
Trans Fat (g) 1
Cholesterol (mg) 80
Sodium (mg) 2110
Carbohydrate (g) 118
Fiber (g) 8
Sugar (g) 37
Protein (g) 18

Talk about spiked blood sugar and needing a nap afterward. No thanks! Not to mention you’ll probably be hungry an hour later. So here are the ingredients you’ll need for delicious coconut flour blueberry pancakes:

1/4 cup coconut flour
1/2 cup milk of your choice (I used my flax milk)
2 large eggs
1/2 tablespoon of honey or maple syrup
1/2 tsp pure vanilla extract
1/4 tsp baking soda
pinch of salt
Blueberries are not currently in season so I used 3 tablespoons of frozen blueberries.

Preparation:

Place your pan or griddle on a medium low heat and spray with a generous amount of a non stick cooking spray.

In a bowl, combine the dry ingredients first and mix. To the dry ingredients add the wet (milk, eggs, honey, & vanilla) and whisk until all of the lumps in the batter are gone. Now mix in your blueberries and stir gently.

I use a large spoon and take about 2 tablespoons of the batter to create large medallion sized pancakes. Allow to cook for about 1-2 minutes on each side or until cooked all the way through the middle.

This will yield about 8 pancakes! Perfect for a single serve size or for your kiddos however this recipe can easily be doubled or tripled!

I topped my pancakes with full fat Greek yogurt (plain) that I sweetened with about 3/4 of a tablespoon of maple syrup and topped it with crushed walnuts for some brain boosting omega-3’s. Top yours however you’d like or even switch up your fruit and use diced apples, strawberries or raspberries. I even made these for my nephews when they were visiting and they totally loved them. Bon apetit!!!

Nutrition Facts
1 Serving = the entire stack of medallions (does not include toppings)
Amount Per Serving
Calories 302
Total Fat 15 g
Saturated Fat 7 g
Polyunsaturated Fat 4 g
Monounsaturated Fat 3 g
Cholesterol 372 mg
Sodium 557 mg
Potassium 162 mg
Total Carbohydrate 22 g
Dietary Fiber 11 g
Sugars 6 g
Protein 17 g

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