When I talk to clients at the gym, more often than not they tell me their biggest problem is eating clean. This is something I completely commiserate with; eating perfectly is a challenge!

 

However, when I do have my moments of weakness I reach for healthy alternatives.

 

Alternatives that are made with simple ingredients -- that cut the sugar and processed crap.

 

I’ll share with you my favorite healthy desserts and snacks.  These are taste test approved, so you know they’re good!

 

  1. Paleo Pancakes

 

These are so simple- I’ll make these for breakfast on the weekends or as a treat during the week if I’m craving something sweet.

 

Here’s what you’ll need:

 

-1 softened banana

-1 egg

-1 tablespoon unsweetened coconut flakes

-½ a teaspoon vanilla extract

-½ a scoop of protein powder (any flavor.)

 

First, mash the banana and then stir in the egg until it’s blended then add the coconut, vanilla, and protein powder.

 

Pour half the mixture into saucepan at medium heat and flip about a minute in (keep an eye out because these will burn quickly!)

 

Then enjoy

 

  1. Mango Brule

 

Once again, such a simple recipe but so delicious!

 

Here’s what you’ll need:

 

-fresh mangos (as many as you like…I make about 3 at a time)

- ¼ a cup of turbinado sugar

- 1/8 teaspoon ground ginger

-¼ teaspoon ground cinnamon (I use a little more than that because I LOVE cinnamon )  

 

First turn on the broiler in the oven to high heat, line a baking pan with tin foil, then slice the mangos into even pieces (I cut mine so they’re about an inch thick) and spread them out evenly on the pan.

 

Mix the remaining ingredients in a bowl and sprinkle on top of the mango.  Broil for about three minutes or until caramelized.

 

(Note: I made these in 5 minutes for my boyfriend one night and he thought I was a culinary genius. #littledoesheknow)

 

  1. Kale chips

 

I know what you’re thinking- nothing can replace actual chips (especially kale) but I promise you these are DELICIOUS and so easy to make. Plus you can eat a whole bag and not feel any guilt.

 

Here’s what you’ll need:

 

  • one bag of prewashed kale (I just get mine in whatever bag is cheapest at Giant..),

  • olive oil

  • parmesan cheese

  • kosher sea salt

 

Pre-heat the oven to 375, tear the kale into bite sized pieces, and then places them onto a baking pan.

 

Drizzle the olive oil (I eye-ball it but it’s usually 2 teaspoons worth) onto the kale, sprinkle Parmesan cheese (or any cheese/seasoning of your choice), as well as the sea salt on top.

 

Bake for about 15 minutes or until the kale is crispy.


 

  1. Cranberry Vanilla Energy Bites

 

These are yummy any time of day when you’re craving a sweet pick me up; they’re also gluten/dairy free and paleo approved ;)

 

Here’s what you’ll need:

 

  • ½ cup raw cashews,

  • ½ cup raw almonds

  • ½ cup dried unsweetened cranberries

  • ½ cup chopped medjool dates

  • ½ teaspoon vanilla extract

  • a pinch of salt

 

Mix the cashews and almonds together in a food processor or blender until they’re finely ground, and then add in the remaining ingredients until they’re all combined.

 

Add 2 tablespoons of water to make them bond together (you’re probably going to have to use your hands here at some point..)

 

Then form them into balls (about 2 teaspoons each portion) they should make about 20 ☺

 

  1. Strawberry Lemonade Gummies

 

These take a little bit longer to make but definitely worth it!

 

Here’s what you’ll need:

 

  • 1 ½ cups fresh strawberry puree

  • ½ a cup of lemonade (I choose something organic so there’s not any added sugar)

  • 4 packs of unflavored gelatin

  • Sugar/stevia/honey to taste (optional.)

 

First make the strawberry puree- in blender mix fresh strawberries (until you get about 1 ½ cups worth) and mix until smooth.

 

Pour it into a saucepan and mix in the lemonade and sweetener. Take the saucepan and put it over medium-low heat and gradually mix in the envelopes of gelatin one at a time.

 

Let the mixture come to a boil for about 30 seconds while stirring it frequently – then remove from heat.

 

Spray a 9x13 glass-baking pan with cooking spray and pour the warm gelatin mixture in (letting it cool slightly) let it chill in the refrigerator for 4 hours.

 

After chilled, put a piece of parchment paper down and turn over the glass pan- the gelatin mixture should slide out easily. Cut into bite sized pieces using a knife or pizza cutter

Coach Josie

 

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Todays WOD:

Shoulder Prep movements from Kelly Starett

Push-up – shoulder circles L/R
1” Push-up hold (squeeze scaps)
Triangle post (pressing tall) L/R (clap top foot 10x ea.)
Seated – Sit tall active shoulders, come down to mid thigh w/ hands, walk feet into pike (tight butt) squeeze scaps together
5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Archer push-ups, start on knees, then work to toes down
5 Diamond Push-ups
3 x 10 yd Forwards or Backwards pick one Plank Plate Drags (5-10 lb plate under feet, hands turned out to sides, abs tight.
Standing arm flings
Bent over arm flings (squeeze scaps together)
Forward/Backward Arm Flings (stretch in front of shoulder)
Turn left & right arms twisting, then try to hit back of neck with arm that goes behind (internal rotation)
Reaching upwards shoulder circles (1 arm)
Pull-up Bar work (use negatives or band if needed)
Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Pull-ups

Three sets of:
Weighted Pull-Ups x 3 reps
Rest 30 seconds

Strict Pull-Ups x Max Reps
Rest 30 seconds

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
20 Push-Ups

*IF it's TOO cold for you.... Row 1000 Meters

Out of Town WOD

As many rounds as possible in 12 min.
30 lunges
10 Pushups

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