Rolled oats are a food that I always have available in my kitchen. I bake with them, add it to smoothies, and most often eat a bowl for a hearty fiber packed breakfast. Oats have a trace amount of gluten which is caused mostly by cross contamination with wheat either out in the field or during packaging if processed in a facility that also handles wheat, barley, and rye. You can however, like myself, purchase gluten free oats. I buy mine at Trader Joe’s but I’ve also seen them at my regular grocery store. Rolled Oats are fantastic for a myriad of reasons as evidenced below and I encourage you to experiment with flavors and add-ins and you’ll become a lover of oats just like me!

Now, because I exercise often and to up the nutrition profile of my morning bowl of oats, I add in some protein. Oats naturally have 5g of protein per 1/2 cup but I up the ante and this is completely optional. I’m going to go through my morning routine and show you how I make my protein rolled oats on the stove in less than 5 minutes. Now this is my “recipe” so to speak but you can add whatever you want!

I heat my stove to a medium high and in a saucepan add 1/2 a cup of rolled oats along with 1 cup of liquid, I use 1/2 cup water with 1/2 cup (flax) milk. Next I add my add-ins, so here is 1/2 of a scoop of vanilla protein powder, 1/2 tbsp of chia seeds, 1/4 tsp ground cinnamon, and 1/4 tsp of pure vanilla extract.

**Note: if using a full scoop of protein, add about 1/4 cup of additional liquid to prevent it from becoming too thick! Unless that is, you like it that way.

Once you put in your ingredients, stir, stir, stir until everything is well combined.

If you need or prefer a bit more sweetness feel free to throw in a bit of stevia or maple syrup. After about 2 minutes or so your oats may be bubbling a bit however don’t bring it to a full boil. I allow mine to come to a low boil for about 2 minutes before removing it from the heat.

Once bubbling for about 2-3 minutes, remove your oats from the heat and pour into a bowl. Because I used chia seeds, the seeds have expanded and have absorbed some of the liquid.

Now comes the fun part! Add whatever you want on top of your oats. I added 1/2 of a banana that I’ve sliced, 1/2 of tablespoon of almond butter, chopped walnuts,  about a tablespoon of hemp seeds, and a sprinkling of shredded coconut. Breakfast full of fiber, protein, and healthy fats is served! Talk about staying energized through the morning.

Nutrition Facts for photographed oatmeal to include add-ins!
1 Serving
Amount Per Serving
Calories 370
Total Fat 15 g
Saturated Fat 2 g
Polyunsaturated Fat 3 g
Monounsaturated Fat 3.5 g
Total Carbohydrate 43 g
Dietary Fiber 9 g
Sugars 6 g
Protein 19 g

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Do you ever have a sudden urge for something sweet, particularly a chocolate chip cookie? I certainly do however I don’t always want to make a huge batch that I end up slamming in one sitting nor do I ever buy any at the store. It’s been raining all afternoon here in Houston and I thought I’d whip up a quick batch of mini cookies. Just enough to knock out my sweet craving but still full of nutritional benefits.

Now, I’ve made mention before that I have a love affair with all things coconut. I always have coconut flour on hand because it’s an excellent source of fiber and even protein. It’s gluten free and lends a subtle coconut flavor. It is however an incredibly dry flour that requires a ton of liquid. I’ve ruined many a batch of cookies, cakes, and muffins just trying to get it right. If you’re new to coconut flour this is an easy introductory recipe and not to mention, it’s cheaper than almond flour. I use this brand…

These cookies are lightly sweet and perfect anytime of day. Here are the ingredients you’ll need for your healthy grain free chocolate chip cookies:

6 tablespoons egg whites
3 tablespoons coconut flour (slightly melted)
2 tablespoons coconut oil or butter
1 tablespoon vanilla protein powder
1 to 1 1/2 tablespoon coconut sugar (you can also use raw honey or maple syrup)
1 to 2 tablespoons mini chocolate chips (I used this kind)
1/2 tsp vanilla extract
1/8 tsp pink Himalayan Sea Salt

Preheat your oven to 350 degrees.

In a food processor combine the coconut flour, protein powder, coconut sugar, and pink salt. Pulse the dry ingredients until well combined. Once that’s achieved add in the coconut oil, egg whites, and vanilla extract. Mix the ingredients until a batter is formed and it should look like traditional batter. Not liquidy but a stiff cookie dough.

Fold in the chocolate chips until incorporated throughout the batter. On a baking sheet lined with parchment paper, spoon out 8 small to medium sized cookies and bake for approximately 10 minutes.

I paired my cookies with a cup of warm organic coconut chai tea to round out my afternoon snack.

Now the nutrition facts yield 8 servings or 1 cookie however if you’d like to make them smaller or double the recipe, have at it! Just remember to adjust the nutrition facts. Happy snacking!

Nutrition Facts
8 Servings
Amount Per Serving
Calories 65
Total Fat 4.5 g
Saturated Fat 4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 2 g

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SNACKS on the GO! People always want something they can toss in their backpack/purse/murse whatever it is that they carry and go. So that you’re not tempted at the work cafeteria or grocery store to buy prepackaged garbage, you have to spend a little time in the kitchen.

Many people love sweet potatoes but can often load them with the unhealthiest ingredients turning this slow complex carbohydrate into a nutrition disaster. This recipe takes wholesome ingredients with healthy fats and gives it to you in a portable delicious package. These sweet potato protein bites will fuel you through your day, workout, and just your active lifestyle in general.

The ingredients you’ll need for your healthy sweet potato snack bites:

1 cup mashed sweet potato (peeled & steamed)
¼ cup unsweetened shredded coconut
1 scoop vanilla protein powder
2 tbsp natural peanut or almond butter
1 tbsp coconut oil
1 tbsp of stevia depending on the sweetness of your protein powder
½ tsp ground cinnamon

Combine all ingredients together in a bowl and roll into 12 balls.

Place on parchment paper lined baking sheet and bake 15 – 20 minutes at 350 degrees.

These are delicious on their own and sometimes I like to enjoy it as a little side dish to my breakfast, lunch or dinner because they’re that GOOD.

Nutrition Facts per snack bite
12 Servings
Amount Per Serving
Calories 62
Total Fat 3.8 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 4.8 g
Dietary Fiber 1.1 g
Sugars 1.8 g
Protein 2.5 g

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Sometimes I crave a fast, sweet, and incredibly warm breakfast. That being said, I have to make sure that I’m getting the protein and good carbohydrates that I need to power me through my morning. Today, I made a fantastic blueberry banana bread oatmeal topped with sweet Greek yogurt. It was silky, filling and I thought I was eating dessert for breakfast and believe me that’s never a bad thing.

This healthy oatmeal recipe is high in fiber, protein, and with the addition of chia we also get some Omega-3 fatty acids. Here is what you’ll need for your banana bread oatmeal:

1/2 a banana mashed
1/3 cup rolled oats ( I use gluten free oats)
1/3 cup + 1 tbsp milk of your choice
3 tbsp plain Greek yogurt
2 tbsp fresh blueberries
1 tbsp vanilla protein powder
1 tsp chia seeds
2 tsp Stevia or sweetener of your choice
1/4 tsp vanilla extract

Preparation: in a microwave safe bowl, mash the banana and add oats, 1/3 cup of milk, chia seeds, 1 tsp of Stevia, vanilla extract and mix until well combined. Microwave on high for 2 minutes.

While that cooks, combine Greek yogurt, 1 tsp of Stevia, and fold in blueberries. Set aside.

Once oats are done, add 1 tbsp of milk and add the protein powder and mix until protein powder is mixed well in the oatmeal. Dollop the Greek yogurt on top of your oatmeal and dig in!

Nutrition Facts
1 Serving
Calories 260.3
Total Fat 5.1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.7 g
Total Carbohydrate 40.8 g
Dietary Fiber 6.8 g
Sugars 13.6 g
Protein 16.5 g

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There are so many variations of the protein pancake that I just can’t seem to get enough of. It’s easy and low calorie in comparison to what you find at your local IHOP or diner and jam packed full of protein!

So I often get questioned on whether or not protein powder can be omitted in my protein pancake recipes and the answer is always yes by simply swapping the powder for flour but why would you want to do that?

By consuming a high protein breakfast you accomplish quite a few of your dietary needs such as helping you meet your daily protein requirement, increasing satiety, and reducing mid-morning hunger. This in turn will help you stave off those cravings for junky foods later in the day.

Starting your day with this type of breakfast can help you on your weight loss journey or stay on track if you’re already in maintenance mode. Not to mention, it fits nicely into the HASfit meal plan.

On the menu this morning, Apple Cinnamon Protein Pancakes! Because who doesn’t love the combination of cinnamon and apple?! Cinnamon is a fantastic spice that helps control your blood sugar so you’re not spiking out of control and apple is a great source of fiber helping you feel full. I got a FAB deal at Whole Foods yesterday for my Sunwarrior Protein Powder and was excited to get cookin’!

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

1/4 cup of gluten free oat flour (rolled oats pulsed into a flour)
1 scoop of vanilla protein powder of your choice
2 tbsp milk of your choice (I used unsweetened almond milk)
2 tbsp unsweetened apple sauce
2 egg whites (6 tbsp)
1 tbsp ground flax
1/2 tsp ground cinnamon
1/2 of a small apple (I used a Gala apple)

To begin, take your beautiful apple…

Cut it in half and peel it like so..

Take that half and half it. You’ll then take one of the 1/4 pieces and chop it up, set it aside. Next, combine all of your dry ingredients and mix them together.

Then add in the wet ingredients and mix until well combined. Once that’s done, mix in your chopped apple.

On your stove, take a skillet and place it on a medium high heat spraying it with a non stick cooking spray. Add your batter to the hot skillet and cook on either side for approximately 1 minute.

Continue cooking until all the batter is gone and make the pancakes any size you’d like! I made three medium sized pancakes, topped them with the other 1/4 apple and sprinkled on more cinnamon.

I then drizzled about a tablespoon of pure organic maple syrup on top for more deliciousness but you can also use honey!

It was so dang yummy, I just may have to have breakfast for dinner! 🙂

Nutrition Facts
1 Serving
Amount Per Serving
Calories 294
Total Fat 6.2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 0.5 g
Total Carbohydrate 37.1 g
Dietary Fiber 9 g
Sugars 15 g
Protein 28 g

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If you haven’t tried Coach Kozak’s butt kicking 30 Minute Fat Blazing Workout yet, you should! It was my Monday workout and I’ve only done it once months ago and I do remember it being challenging. For the cardio round I used 5lb dumbbells and kicked it up to 8lbs for the core and strength round. I won’t lie to you, I did want to vomit! My legs were burning, my shoulders were on FIRE, and my heart was pumping but I didn’t stop. I totally love, love, love this workout and the awesome endorphins that followed! It’s a great workout for Mondays to get you started on the right foot for the week not to mention, it torches major calories.

When I was able to pick myself up off the floor, the best way I know how to reward my efforts is with a post workout smoothie. This smoothie is thick and creamy and provides you with the sugar and carbs needed to restore those glycogen storages.

What you’ll need for your high protein post workout smoothie:

1 1/2 cup unsweetened almond milk
1/2 a frozen banana
2 tbsp PB2 or 1 tbsp of a nut butter
1 tbsp chia seeds
1 21g scoop of chocolate protein powder
A dash of ground cinnamon
1-2 ice cubes
For garnish (optional) 1/2 tsp of hemp hearts and cacao nibs

In a high powered blender place all of the ingredients except for the cacao nibs and hemp hearts and blend until smooth, about 20 seconds. Pour into a glass and garnish with cacao and hemp. Enjoy!

Nutrition Facts Calculated without the garnish
1 Serving
Calories 280.7
Total Fat 11.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 27.5 g
Dietary Fiber 10.7 g
Sugars 8.3 g
Protein 25.6 g

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Coach Kozak and I had a fast and effective workout session today at the gym. Between work and my workouts, I stay pretty darn busy but never too busy to nourish my body when I need to. After the gym, we came home and I whipped up some recovery smoothies. Now I may not be in Michigan (Coach’s homestate) where the snow is piled high but I’m so over this silly cold/cool weather. I’m ready for my bikini and a fruity tropical drink in my hand. However since I’m at home in Texas, I’ll settle for a fruity post workout smoothie. 🙂

On the menu today, pineapple! Pineapple is great for recovery because it contains the enzyme bromelain. Bromelain aids the body in the digestion of protein and can also assist in the curbing of inflammation of athletic injuries. In short, it’s great for tissue growth and healing.

Here’s what you’ll need for your Pineapple Protein Smoothie:

1 1/2 cup of filtered water or coconut water
1/2 cup diced frozen pineapple
1/2 a banana (frozen for icier consistency)
1 stem of kale (torn and removed from stem)
1 scoop protein powder (I used a vanilla protein powder)
1/2 tsp of chia seeds on top once blended (optional)

Place all of your ingredients into your blender except for the chia seeds and blend for about 30 seconds or until completely smooth!

Top it with some beautiful chia seeds or don’t, that’s up to you.

Isn’t it a beauty? Just make sure you get background items out of the shot unlike someone who was just ready to down her smoothie. Enjoy y’all!

Nutrition Facts calculated using filtered water. Adjust accordingly for coconut water.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 233.0
Total Fat 4.0 g
Cholesterol 60.0 mg
Sodium 103.2 mg
Potassium 693.1 mg
Total Carbohydrate 32.9 g
Dietary Fiber 5.5 g
Sugars 17.2 g
Protein 21.3 g

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So we just got back into town from having an awesome New Year’s Eve celebration in my home town, it was too much of a good thing but what else do you do when you’re celebrating your first NYE with the man you love?! Check some of our pics…

Hotel Room Selfie (please excuse the mess from our maltipoo roommate)

Mid-Party!

OK! Enough of that. So when I got home, I had a delivery that I was looking forward to…feast your eyes on Raw Meal! A new vegan protein powder we’re trying out. It’s certified organic and pretty tasty, I really like it! Anyone ever tried it?

3/4 cup oat flour (I used Trader Joe’s rolled oats pulsed into a flour)
1 medium mashed banana (ripe)
1 21g scoop vanilla protein powder
1 tablespoon flax meal
2 tablespoons unsweetened apple sauce
1 egg white or flax egg for vegan option (1 tablespoon ground flax meal whisked with 3 tablespoons water, let sit in the refrigerator for 15 minutes to set.)
1/2 teaspoon vanilla extract
1/4 teaspoon baking powder
1/4 cup cranberries (I used fresh whole cranberries to keep sugar content low but you may use dried if you prefer)

Preheat your oven to 350 degrees and while that heats up, in bowl, mash 1 medium ripe banana. To the banana add the rest of the ingredients right on top and mix until well combined. Fold in the cranberries and maybe any walnuts, pecans, or almonds for extra crunch! Bake for 15-20 minutes or until it passes to toothpick test (insert a toothpick and if it comes out dry, they’re done)

6 Servings

Amount Per Serving

Calories              82.1

Total Fat             1.4 g

Saturated Fat   0.1 g

Polyunsaturated Fat     0.5 g

Monounsaturated Fat 0.3 g

Total Carbohydrate       14.0 g

Dietary Fiber    2.5 g

Sugars 3.5 g

Protein               4.0 g

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Black iced coffee + 1 scoop chocolate protein powder = AMAZING!

Side note: I paired this with a handful of almonds dusted with cinnamon. And yes, I keep a Ziploc bag with ground cinnamon in my desk at all times. 🙂

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