Hey y’all, hope you guys are enjoying all of your end of summer holiday festivities! Coach and I are taking it easy and spending quiet time with family. Nothing crazy and no major cook out. Mom ruined that by getting sick on a holiday weekend, get well soon moms! 🙂

Anyway, one of my favorite summer veggies is sitting in my fridge waiting to be used up so I decided to bake. Zucchini’s are in season from about May through about mid September so since we have a little bit of time to enjoy this veggie, I made something that will get your kiddos eating veggies. I made Chocolate Zucchini Bread Bites! And since September is National Childhood Obesity Awareness Month, let’s get them in on the fun and the kitchen!

Zucchini’s contain more potassium than a banana, are rich in fiber as well as antioxidants. Add in a healthy dose of Vitamin A & C as well as manganese and you have an all star veggie!

Here’s what you’ll need for your super healthy Chocolate Zucchini Bread Recipe:

Dry:
1 cup almond flour
1/4 cup cacao powder
1/4 cup ground flax
1/4 cup + 2 tbsp coconut sugar
1 1/2 tsp baking soda
1/4 tsp salt

Wet:
1/4 cup coconut oil (melted)
1/4 cup plain Greek yogurt
1 egg
1 tsp apple cider vinegar
1 tsp vanilla extract

Late Add-Ins:
1 cup grated zucchini
1/4 cup mini chocolate chips

Preparation: Start by preheating your oven to 350 degrees. In a bowl stir all of your dry ingredients together until completely combined.

Next, combine all of your wet ingredients in a separate bowl until combined as well. Create a well in the center of your dry ingredients and pour in the wet. Fold the dry and wet ingredients until a batter is formed but making sure not to over mix.

Next add in the grated zucchini, then the chocolate chips until everything is incorporated.

Take a mini muffin tin and spray it with a non-stick cooking spray and fill the tins about 3/4 full. Bake for 18-22 minutes or until an inserted toothpick comes out clean. This recipe will yield 24 bites.

This sweet treat is so nutrient dense, you won’t even think twice about giving it to your kiddos! Coconut sugar is low glycemic, cacao powder is minimally processed so it retains much of the magnesium and iron. Couple that with the nutrients in the zucchini, the Omega 3s from the flax, super healthy fat from the coconut oil, not to mention this is a gluten free recipe. What’s not to love?

These zucchini bites are great for a small afternoon snack or as a sweet treat to pack in their lunch or post dinner.

Nutrition Facts
24 Servings
Amount Per Bite
Calories 74
Total Fat 5.6g
Saturated Fat 2.4g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.2
Total Carbohydrate 6
Dietary Fiber 1
Sugars 3g
Protein 2g

The post Chocolate Zucchini Bread Bites – Healthy Kids Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

It’s a busy day of errand running so before I head out the door, I need a little snack to power me through. So I made a delicious dip made from simple whole ingredients I always have on hand.

Every single time I tell people I eat Greek yogurt they always make the same face…

but before you click away from this post and think to yourself “but it taste like sour cream!” let me let you know that you can alter the taste by making it sweet. In fact, I DO NOT recommend buying premixed yogurts because they’re LOADED with added sugars and junk ingredients. Just buy plain and you can control the flavors and sweetness. So back to my dip, here’s what you’ll need to make the healthy and delicious almond butter Greek yogurt dip:

1/3 cup PLAIN Greek yogurt (Buy dairy organic when possible. Check your favorite brands for coupons!)
1 tablespoons natural almond butter (you can even use peanut butter)
2 tsp stevia (Can also use raw honey or maple syrup)
dash of ground cinnamon

In a bowl combine the yogurt, almond butter, and sweetener of your choice and mix until thoroughly combined. Add in a few dashes of cinnamon and continue mixing. Slice an apple or fruit of your choice and begin the dunk fest! This dip is fantastic because it’s low in sugar, contains probiotics as well as protein from the Greek yogurt, you get healthy fats from the almond butter, and the cinnamon helps stabilize your blood sugar.

Nutrition Facts reflect the dip alone and does not include the fruit.
1 Serving
Amount Per Serving
Calories 144
Total Fat 9.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 5.2 g
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 3 g
Protein 10 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

The post Coconut Flour Chocolate Chip Cookies – Gluten Free Cookie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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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Did you know that February is National Heart Month sponsored by the American Heart Association. February is devoted to bringing awareness through community outreach, educational programs, and marketing initiatives.

Did you also know that heart disease is the leading killer of Americans every year and is HIGHLY preventable? By knowing your family history, current health status, and making healthy decisions about your exercise and nutrition is key to ensuring you’re keeping your ticker in tip-top shape.

I’m committed this month to bringing a variety of foods to the forefront that I hope, you begin to integrate into your diet on a daily basis. As usual I’ll include a recipe to give you a delicious example of how you can use that particular food. I want you to get healthy and get educated!

Today we are focusing on Chia Seeds and all the wonderful heart benefits! So we’ll be focusing on #9…

I use chia seeds every single day. I sprinkle them in my oatmeal and salads, on top of as well as in my smoothies, mix them into my yogurt and even add them to my cauliflower rice. These amazing seeds are great for heart health because they contain Omega-3 Fatty Acids. The essential fatty acids in chia assist in lowering total, LDL, and triglyceride cholesterol, and raise good HDL cholesterol. All great news for that heart of yours! Additionally, Chia seeds are high in both soluble and insoluble fiber, which soluble fiber has been shown to help lower cholesterol.

So let’s get to the good part….we all know you have a sweet tooth. Well if you’re anything like me you do. One of my all time favorite ways to eat this seed is to make a tasty Chocolate Chia Seed Pudding with Strawberries, just in time for Valentine’s Day **wink, wink**. This recipe yields 2 servings.

What you’ll need:

3 tbsp chia seeds
1 cup almond milk
2 tbsp unsweetened cacao powder
1-2 tbsp pure maple syrup (depending on your sweet preference)
1/2 tsp vanilla extract
fresh organic strawberries

In a blender, add the almond milk, vanilla extract, and maple syrup, blend until combined. Once blended add the cacao powder and continue blending. Gently fold in the chia seeds into the mixture and begin stirring until incorporated. Stop and continue stirring the chia seeds every 30 seconds or so for the next 5 minutes to assist with the thickening of the chia. Once that’s completed, you can divide your servings into separate containers, cover, and refrigerate for 2 hours to overnight. When ready to serve add fresh organic strawberries for garnish and voila! A healthy chocolate pudding recipe you won’t feel guilty about eating.

Nutrition Facts
2 Servings
Amount Per Serving
Calories 189.3
Total Fat 8.6 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 96.3 mg
Potassium 101.6 mg
Total Carbohydrate 26.6 g
Dietary Fiber 9.3 g
Sugars 13.6 g
Protein 6.3 g

The post It’s Heart Health Month plus Chocolate Chia Seed Pudding Recipe! appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Happy Saturday!

I hope you guys have had an awesome week and have rocked all your workouts so far! I know you have because we’ve seen them. Nothing makes us smile more than seeing all of your hashtags and pictures on Instagram and Twitter showing off all of your progress and simply sharing your journey with the HASfit family. We’re nothing without you all and are ever grateful.

Anyhow, much like you, I train and workout hard during the week too as you all know by my previous posts. While we don’t have babies in the mix yet, I understand that it’s hard to work all day, come home, and try to muster up the motivation to workout. For me, it’s simple; I think of how wonderful exercise is for my body. I come from a family history of diabetes, Alzheimer’s, high blood pressure and cholesterol. My exercise and my diet is the only thing standing between me and these predisposed diseases that stand before me and I won’t go down without a fight! Not to mention, exercise does wonders for your self-esteem and confidence. Just like Coach Kozak says during the most intense part of the workout, “remember why you started, remember what brought you here!” and I truly identify with that.

So my workout routine for the week looked a little something like this:

Sunday: The new 10 Minute Back & Biceps, 10 Minute Chest & Triceps, 10 Minute Home Leg Workout
Monday: OFF
Tuesday: 20 Minute Cardio Shred & 15 Minute MMA Training Conditioning
Wednesday: 20 Minute Cardio Burn & 12 Minute 6 Pack Abs
Thursday: OFF
Friday: Tabata Gym Machine Circuit – 12 machines – 20 seconds ON / 10 seconds OFF – 4 rounds of each machine
Saturday: 8 mile run

Before our workout Friday, I whipped up a quick pre workout snack to give us the energy needed. I love fast, natural, and quick snacks on the go. I made Cookie Dough Energy Bites using Maca Powder. Maca Powder is a Peruvian herbaceous plant LOADED with nutritious vitamins, minerals, and amino acids. Its been shown to balance your endocrine system and was used by the Incans to provide strength and stamina. This is a super easy recipe and can be made in a snap.

You’ll Need:

1/2 cup whole almonds
1/2 cup rolled oats
3 tbsp Maca powder
1/8 cup to 1/4 cup pure maple syrup
dark chocolate chips (I used Lily’s Sweets baking chips sweetened with Stevia)

In a food processor, blend the almonds and rolled oats until it becomes a flour. To the flour, add the Maca powder and maple syrup and process for 30 seconds until well mixed. Take about a tablespoon of the mixture and roll into a ball. Press the chocolate chips into the cookie dough bites and continue rolling. This recipe will yield about 12 bites depending on how large you make them. If you have any left over (which I didn’t because someone ate them all), refrigerate for up to 3-4 days.

Y’all have a wonderful healthy weekend and make good food choices!

The post My Training Week in Review & Cookie Dough Energy Bites Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I hope you all are having an awesome weekend full of activities and family, we sure are. Yesterday was my sister and BIL’s joint birthday gathering and I couldn’t go empty handed. So I whipped up a quick healthy 7 layer dip recipe. Technically it was 6 but I did not have green onions but that’s ok, feel free to add those on your own. 🙂 The dip was a hit and of course I did some healthy swap outs so here’s what you’ll need:

1 15oz can of fat free refried black beans
1 1/2 cup of non fat plain Greek yogurt
2 cups of a chunky salsa
3 small ripe avocados
1 lime
1 can of sliced black olives
2 cups of fat free shredded cheese
2 tsp taco seasoning
1 1/2 tsp garlic powder
3/4 tsp onion powder

To get started, preheat your oven to 350 degrees.

Place your refried black beans in a bowl and mix in 2 teaspoons of taco seasoning directly into the beans. Once mixed, spread the beans in an 8×8 baking dish.

Take the 2 cups of the Greek yogurt and mix in the garlic and onion powder until well combined. Once mixed, layer the Greek yogurt directly on top of the refried beans.

Layer the 2 cups of chunky salsa directly on top of the beans and yogurt. I only had one cup of the red and green salsa but red salsa is preferred as it’s less runny.

In a bowl, take the 3 avocados (peeled) and juice the lime directly into the avocados. You may also add salt and pepper to taste if you’d like. Mash and mix the avocado. Once combined, layer the avocado on the salsa…

Take a small can of sliced black olives and layer directly on top of the avocado…

Layer 2 cups of the cheese of your choice onto the olive slices and place the dip into the preheated oven and bake for approximately 15-20 minutes…

….or until the cheese melts.

We enjoyed our dip with sweet potato chips but you can enjoy this dip with veggies! After dinner, my sister made a delicious berry crumble and I must say, I was impressed. She also made some incredible swaps and made a healthful dessert we did not feel guilty about eating.

Preheat the oven to 375 degrees. She took 3/4 cups of rolled oats, 1/2 cup of coconut sugar, 1/4 cup of unsweetened coconut flakes, 3 tablespoons of softened coconut oil and blended in a food processor until combined.

In 4 ramekins, she filled them 3/4 of the way full with frozen mixed berries and divided the crumble mixture amongst the 4 ramekins. Bake for 20 minutes and voila! Pure deliciousness.

Nutrition Facts for Healthy Dip
12 Servings
Amount Per Serving
Calories 140.6
Total Fat 5.8 g
Total Carbohydrate 9.9 g
Dietary Fiber 3.0 g
Sugars 2.5 g
Protein 11.6 g

Nutrition Facts for Berry Crumble
4 Servings
Amount Per Serving
Calories 240.0
Total Fat 14.7 g
Total Carbohydrate 27.7 g
Protein 2.5 g

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RECIPE TIME! I adore muffins and who can blame me. They’re perfectly portioned and can be anything you want. So what I wanted was cinnamon peanut butter banana muffins. Reminiscent of the sandwiches I used to eat before I swore off bread (wheat) full time. They’re moist, delicious, and I could eat the whole tray but Kozak usually beats me to it. He’s my form of portion control. Y’all try them out and let me know what you think. No refined sugars and kiddo friendly!

Cinnamon Peanut Butter Banana Muffins

1 cup brown rice flour
1 tsp baking soda
½ tsp ground cinnamon
1 ripe mashed banana
¼ cup unsweetened apple sauce
1/8 cup milk (almond, coconut, skim)
1/8 cup pure maple syrup or honey
1 egg white (3 tbsps)
Natural peanut butter
Thin slices of banana, about half a banana

In a bowl, combine the 3 dry ingredients and whisk until well mixed. In a separate bowl, mash a ripe banana and add all of the wet ingredients mixing until combined. Next, fold the wet ingredients into the dry until a batter is formed. Grease a muffin tin with coconut oil or spray with a non-stick cooking spray and fill the tin about ¼ of the way full. Add a ½ teaspoon of peanut butter to the middle of the batter and cover with additional batter. Add a thin slice of banana right into the batter.

Bake at 350 degrees for 15 minutes or until your muffins pass the toothpick test.

9 Servings

Amount Per Serving

Calories              110.0

Total Fat             2.4 g

Saturated Fat   0.5 g

Polyunsaturated Fat     0.2 g

Monounsaturated Fat 0.2 g

Cholesterol       0.0 mg

Sodium               168.1 mg

Potassium         113.3 mg

Total Carbohydrate       20.1 g

Dietary Fiber    1.5 g

Sugars 5.1 g

Protein               2.5 g

The post Cinnamon Peanut Butter Banana Muffins appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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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