Sports Nutrition

Heat an olive oil speayed skillet over medium heat. Saute chopped onion for about 10 minutes, until translucent and lightly browned. Form 8 patties and place on a lined baking sheet or cutting board. Bake crab cakes on a olive oil sprayed baking sheet for 10 min & then broil 5 minutes or until browned to desired finish.

1/2 teaspoon kosher salt 1/4 teaspoon ground black pepper For the Chicken Bacon Spinach Filling: 4 strips turkey bacon – roughly chopped 1 pound boneless skinless chicken breasts – cut into bite-sized pieces 1/2 teaspoon 1/4 teaspoon kosher salt 1/4 teaspoon ground black pepper 2 cups Stir the chicken and spinach together until the spinach wilts, then stir in the Greek yogurt, half of the mozzarella cheese, and basil.

Preheat oven to 350 degrees F and spray donut pan with low-cal cooking spray. To make your frosting, mix cream cheese (room temp helps), pancake syrup, protein powder, cocoa powder, beet powder and cashew milk together until creamy. Any donut pan will do, but you can get the one I use which is a silicone donut mold and love how they never stick! If you make this for a post-workout snack or sweets fix, tag me in your creation on Instagram or join my free Facebook page and share it with everyone.

Remember, it’s still super important to follow prevention guidelines for handwashing and avoiding people who are sick …. Moderate to intense workouts lasting under an hour help boost your immune system both immediately and in the long run. A balanced diet that contains veggies, fruits, and healthy fats is rich in antioxidants and micronutrients that support your immune system. Drinking enough water makes it easier for your cells to do their job – plus allows your body to more easily process food and eliminate waste.

1/2 cup Egg whites 1 ½ cup Nonfat Plain Greek Yogurt 1 can (15oz) * 4 Tbsp coconut flour or oatmeal flour 2 tbsp. Pumpkin Pie Spice Sweetener, stevia INSTRUCTIONS Preheat oven to 325 degrees. *Can sub protein powder for almond flour if needed.

Ingredients 2 cups raw cashews 1/2 cup water to add to the mixture in the blender or food processor. 1/2 cup nutritional yeast 1/4 cup lemon juice 2 teaspoons Dijon mustard 1/2 teaspoon garlic powder 1/4-1/2 teaspoon sea salt 1/4 teaspoon ground black pepper Cover the cashews in a large container by about 2″ with water. Don't forget to visit my website, blog, my personal fitness journal, and social pages ;-)!

INGREDIENTS 1/3 cup ground flax meal 4 tbsp almond butter or peanut butter (for nut-free option, use sunflower seed butter) 2 heaping tbsp unsweetened cocoa powder 2 servings (60 g) vegan protein powder of choice (sugar free) 1–2 tbsp coconut oil, naturally refined 1/3 cup unsweetened shredded coconut, plus more to coat the balls 2–3 tbsp vegan dark chocolate morsels or cocoa nibs INSTRUCTIONS 1. Place flax meal, creamy nut butter or sunflower seed butter, and cocoa powder in food processor. Roll the batter into one large ball, cover with plastic wrap, and place in fridge to firm up for about 20 minutes. Roll each ball in the extra shredded coconut or cacao nibs or seeds before storing in fridge or freezer .

Whisk together dry ingredients (almond flour, cornstarch, baking powder, salt, and Lakanto) in large mixing bowl. In separate bowl, whisk together wet ingredients (applesauce, coconut oil, and almond milk). Spray frying pan with non-stick cooking spray and heat on medium-low heat. Pour 1/4 cup of your pancake batter onto frying pan, and cook for 2 minutes (until bottom side is golden brown).

This photo represents the time I intrinsically accepted my body, but felt insecure about the physique I possessed as a personal trainer. A part of me always wanted to compete anyway, so I spent some time contemplating on whether I should compete, and eventually decided that I would. Although I was confident in my own skin for the first time in my life, the demon in me would whisper, "no one thinks you're worthy of being a personal trainer with that physique. A part of me always wanted to compete anyway, so I spent some time contemplating on whether I should compete, and eventually decided that I would.

After spending two weeks contemplating on whether to participate, I figured that I had twelve weeks to prep for the bikini division and began my coachless journey to the stage. Despite generally being happy with my body, I thought that people would judge me as a personal trainer because I neither looked like a fitness model nor competed in any sport. After stepping on stage and scoring sixth out of six women, I took home with me a pity medal and many lessons about not only the human physiology (as I had initially intended), but also about myself. Despite growing up with myriads of health problems, this event was the final catalyst that drove me to advocate healthful living practices.