Hot Chocolate for Health Nuts

Anytime it rains or gets cold i immediately want a cup of hot chocolate.  I'm sure it's my inner child that grew up sipping nestle's chocolate quik and carnation instant breakfast every morning from a bendy straw.  

I've learned a lot over the years from studying holistic health, working with superfoods, and researching cacao and clearly know that Nestle's is no way to start my day (or any child's day for that matter), but still there is something about chocolate for me that makes it a food that will forever be an elixer that gives me comfort and completes a good day.  It's so good to know that there are now reliable and healthy sources for quality cacao and cacao based supplements to help you get comfort from fuel that will actually serve a real need in your body.

I drink Shakeology daily.  I generally drink the Vegan Chocolate since i'm lactose intolerant, but i do enjoy a little of the Beachbody Recover Preformance Line which does have dairy in it.  It helps with my post workout muscle recovery and i've found combining it with my vegan shakeology not to be too overwhelming for my very sensitive digestion.  Shakeology isn't meant to be heated since there are a lot of heat sensitive ingredients like probiotics and digestive enzymes, but if you do it right you can continue to get a ton of nutrient density without compromising the nature of it.   Plus this is the best tasting hot cacao i've ever had! 

Recipe and instructions below. 

You'll Need:

3/4 scoop of chocolate vegan shakeology

1/3 scoop of chocolate beachbody recover

1 cup of coconut milk

1/2 cup of water

optional splash of cold brew coffee concentrate

cinnamon

First blend all the ingredients in a blender.  Transfer to a small pot and heat over medium to high head stirring the entire time.  Keep the liquid moving so that nothing stays on heat source too long.   Heat until it lightly starts to steam, or til you dip a finger in and it's just hotter than comfortable for your finger.  Pour into a mug and serve. 

No Bake Deep Chocolate Superfood Brownie

As if you need a reason to eat the most decadent, but incredibly healthy brownie in the world.  

Well in case you do, i'll give you three:

1. It's got over 20grams of plant based protein

2. it's a great source of healthy fats

3. and contains over 70+ superfoods plus probiotics to keep your body balanced

Recipe's on the image.  It's super simple and will completely curb your sweet tooth and totally satiate you.  

Learn more about superfood Shakeology on my WEBSITE, or order a bag or packets directly with me HERE and have the option to become a member of my online community.

New Cafe Latte Shakeology

Tell me i'm not the only one that woke up at 5:30am today to submit their order of the new Cafe Latte Shakeology flavor that released today? This is the superfood tonic I have THRIVED on for two years and don't go a day without. I've been adding coffee to mine to make a mocha-chino and so happy to not have to compromise the alkaline/acidity levels of my shake anymore. So here's what's super cool about this new flavor....

+ It uses the whole red fleshy coffee fruit which surrounds the coffee bean and is a powerful superfood and antioxidant. This also happens to be a part of the coffee bean that is often disregarded, therefore it's usage is now adding to sustainable agriculture and providing a new revenue source for coffee plantation owners and workers.

+ It tastes like a mocha frappachino but only has 150 calories, 2 grams of fat, 7 grams of sugar, and has 16 grams of protein. Compare that to a mocha frappachino at Starbux which has 410 calories, 15 grams of fat, 61 grams of sugar, and only 5 grams of protein. Plus Shakeology has a full vitamin profile.

+ It also has the full spectrum of Superfoods and super nutrients that Shakeology has always been known for: phyto-green nutrients, probiotics, enzymes, adaptogens and antioxidants.

+ It has a 30 day bottom of the bag money-back guarantee. I always love a company that will stand behind the integrity of their products!

If you haven't submitted your order yet, message me so i can help you out or visit my Shakeology site.  

Two benefits of ordering yours with me WHEN YOU MESSAGE ME DIRECTLY:

1. You get immediate access to my online exclusive member only accountability group, BPTN meal plan, ayurveda and cleansing resources, and so much incredible support from a community of others who are also focusing on their health and wellness.

2. You can do a full challenge program with me for the SAME PRICE as it is to order a bag of shakeology through another site. As a matter of fact, when you place you order with me, for the same price as a 30 day bag of Shakeology you'll also get access to my member only community, get my best selling fitness program, my best selling meal guide, a 3 day slim down plan, portion containers to measure your food, a shaker cup, AND my free coaching!

Email me for deets it's much quicker than shopping through my website which i only update on occasion. I'm way more of a one on one person anyway, and i enjoy getting to meet my blog readers and learn your goals and interests! Can't wait to meet you and get you started!

xo meredith

Single Superfood Gluten Free Pancake

What fun would a meal plan be if it didn't include pancakes?  One of the primary reasons i started this blog years back was to help provide you with recipes and tips so you can eat delicious healthy foods and 'treat foods' and not feel guilted or coma-tosed.  Because i eat a limited-grain and gluten free diet and i'm not a fan of soy or high sugar foods, and because i'm all about THE PANCAKE, i have a special Saturday treat for you.  This may be my favorite pancake recipe ever and it makes just enough for ONE big delicious pancake that will fill your tummy and turn on your nom-face.

Ingredients:

Coconut flour - 2 Tbsp
Chocolate Superfood Shakeology - 1 Tbsp
Cinnamon - a few shakes or about a scant 1/8 tsp
2 large egg whites
3/4 of a medium-large ripe banana
1/8 cup of your preferred frozen berries (i use 5 frozen cherries)
2-3 Tbsps of shredded coconut divided (2 Tbsp for the pancake, one for topping)
and any additional toppings (pumpkin seeds, coconut, and cherries pictured)

Directions:

Mash the banana in a bowl.  You can use a fork to stir/whisk in the eggs, coconut flour, shakeology, and 2 Tbsp shredded coconut.  Check that the consistency is thick (to thicken add a touch of coconut flour).  Add in frozen berries, or about 6 frozen cherries.  Heat a non stick pan over medium to low heat.  Pour in the batter, shape, lid and let cook until you see little bubbles emerging form the top of the pancake all the way through to the center.  CAREFULLY FLIP.  Cover and continue to cook until done (not long).  Remove from pan and if using frozen berries as a garnish, add them to the pan to soften and allow to get juicy and jammy.  Plate, garnish with your additional berry-jam, your favorite toppings, and devour.

On my bikini portions plan?  Count the pancake as 1 red, 1 blue, 1 purple (excluding any additional toppings you choose).

Double Chocolate Coconut Infused Superfood Shake

Double Chocolate Coconut Infused Superfood Shake:

1/2 cup unsweetened vanilla almond milk
1/2 cup water plus ice
1 scoop chocolate vegan superfood shake
1 Tbsp raw cacao
1/4 tsp coconut extract/flavoring
1/6 of a ripe avocado

Blend and top with dry coconut flakes.  Insert straw, sip, savor, and float away…..

Superfood Single Girl Skinny Cake

Moist delicious chocolate cake that's good for you?  YES!  Chocolate cake you can have for breakfast? DOUBLE YES!  Filling, energizing, low fat, low cal, and packed with Superfoods?  TRIPLE YES!

Who says you can't have your cake and eat it too?

Have i ever disappointed you with a recipe or program that didn't give your tastebuds and waistline the results you wanted?  NO!  That's not how this chic works.  I taste test for you (i know, it's hard work), i make sure my recipes are waistline and tastebud approved.  I make sure they are of the highest quality, made from the best ingredients, and will have you living a clean lifestyle.  WHY?  Because i want YOU to succeed at finding good health.   


Superfood Single Girl Skinny Cake

First, you MUST start with the right ingredients:  

patience is number one as it will take 30 minutes to make your cake.
2 egg whites
1/2 a VERY ripe large banana (makes about 1/4 cup mashed)
approx 2 Tbsp almond milk
a quick crank of sea salt
1 tsp coconut oil
AND the most important ingredient is one scoop of the chocolate superfood which you have to get through me right HERE. (i recommend ordering it on HD which will cut costs of shipping - a way better deal.)

I generally use this superfood protein powder to make rich velvety super nutrient dense smoothies like these ones, but sometimes a girl just needs a piece of cake.   You know what i'm saying….

Set your oven to 350
Mash the banana in a bowl
Add the egg whites, superfood powder, coconut oil, and almond milk
Whisk together well until you have the consistency of cake batter
Hit it with a crank of sea salt, stir again

Put in one or two oiled rammakins and bake in the oven for 30 minutes

Whalah- moist, rich, decadent, chocolate superfood cake that you can enjoy for breakfast.  This recipe makes one cake or two minis.  

The full recipe breaks down to UNDER:  350 calories, 10g HEALTHY fats, 7g fiber, 20g protein



xoxo 
meredith 

Shake Me Up: Four New Superfood Smoothie Recipes

Four Satisfying Superfood Smoothie Recipes 

That Will Knock Your Knickers Off!!!

Maraschino Mochachino

1.25 cups of decaf coffee

*make sure it's decaf: shake O has maca and will give you energy in and of itself

1 packet/scoop chocolate (vegan or regular) shakeology

1 cup frozen cherries (not maraschino/sweetened cherries - the name is just for fun :) or mixed berries with cherries

1 tsp of cacao nibs

a small slice of avocado to give it just a little extra body/creaminess

Shiva Shake

1 cup of water plus 5-6 cubes of ice

1 packet/scoop vanilla shakeology

1 very ripe banana

1 large spoonful of sunflower seed butter 

*(or your preferred nut butter)

2 tsp vanilla extract

1 Tbsp of cacao nibs

Mayan Spiced Chocolate 

1.25 cups of vanilla unsweetened almond milk

1/2 cup water and a little ice

1 packet/scoop of chocolate shakeO (vegan or regular)

1 cup of frozen cherries

a small slice of avocado for more creaminess

a good amount of cinnamon and a few powerful hits of cayenne

Cafe Latte Frappachino

1.25 cups of decaf coffee

1 packet/scoop of vanilla shakeO

a few dashes of cinnamon

small amount of avocado to up the creaminess

*optionally add a tsp of cacao nibs for a mocha frappe

ice

6 Ways to Create Healthy Habits Without Restrictions

No worries if you missed the last 5 day clean eating challenge.  My next challenge starts in just over a week's time (Oct 21, 2013).  Just enough time for you to use up all the food you already purchased at the store, and start to get more mindful about what you are putting into your grocery cart, your body, and build stellar habits before the holidays hit.  Most people gain an average of 5 lbs around the holidays, so i can't think of a better time to get your best habits in check.  More info at the bottom of this post along with a pumpkin pie smoothie recipe.

6 Ways To Create Healthy Habits,

Not Restrictions

  

We all struggle with our habits, addictive patterns, and suboptimal choices.  I can openly say i struggle just as much as the next person.  I'm human.  I like things that aren't good for me.  I do things that aren't good for me.  In growing tired of beating myself up over my sour habitual tendencies, i discovered a few techniques that helped me pave the way to a more guiltless and enjoyably balanced life. 

i recently wrote this post for Beaming.  I think it's something we can all resonate with and the tips are easy, maybe even effortless to embrace.

Before you read on, know that it takes about a month to change your habits, so first and foremost be patient with yourself. Instead of focusing on breaking your lackluster habits right now, try out a couple of theses techniques that allow for a more gradual shift.  It might just happen that you lose your bad habits without even trying.

1. Recognize that true health starts from within. 

How many times have you gone on a crash diet, cleanse, or gave up alcohol, chocolate, sugar (even fruit GASP), or did something crazy like ate all meat and fat because you were told it was going to help you lose a little bit of weight quick?  Did it?  And if it did, did it stay off?  If you want to fit into your skinny jeans longterm, you need to start respecting that your physique is a reflection of your internal health and your DAILY habits.  It’s not until you truly respect health from within (and correct your patterns and diet to reflect this), that your outsides will naturally shift into place.  

2. Let go of Perfection & Be Compassionate to Self.

Dismiss the idea that you have to do everything right 100% of the time....even 90% of the time.  Simply do your best to be your best self.  You know what makes you feel good and you know what doesn’t.  Choose that which makes you feel good.  In the event you slip up, forgive yourself.  It doesn’t help one bit to beat yourself up or hold onto guilt for your less than optimal choices.  Depreciating and criticizing oneself in this way only contributes to stress and leads you deeper into a downward spiral.  Rather, dust yourself off and put it behind you.  If it was a food choice that left you less than proud, acknowledge that you make over 200 food choices in a day, and make your next one your best.

3. Crowd Out the Bad with the Good.

This is the best tip I’ve got for you, and really the only one you need.  The more you put the good stuff in, the less room there is for the bad.  Fill up your calendar with friendly dates for a green juice or tea, hikes and yoga classes, and fill up your grocery cart with seasonal produce and sweet fresh fruits, herbal teas, and sparkling water and limes.  The less room you have for junk, the less will go in.  

4. Meditate

I know you don’t have time for meditation, neither do I.  That 10 minutes of your day could be spent on facebook, checking the sports page, or taking a series of flattering self portraits or photos of your dog to share on instagram.  I know.  I do it.  There are a lot of things you could do with 10 minutes of your day, but most likely none as important or transforming as the 10 you sit your duff down on a meditation pillow, close your eyes, and simply tune out to tune in.  I’m not the first to say “those that are too busy for meditation are the ones that need it most”.  If you are new to meditation check out deepak chopras guided meditations.  

5. Journal and become aware of your triggers.

Food Journaling is one of the easiest ways to get familiar with your true patterns.  When i first started journaling it really opened my eyes to how often i put something in my mouth, be it out of boredom, because i was socializing, or simply because i was cooking.  It also made me privy to some pretty indicative patterns in my life (ie: if i drink wine i’ll eat everything in sight, if i skip breakfast or lunch i start munching at 3 and don’t stop til 9, if i don’t get enough sleep i’ll crave and over-eat sweets.)  These were huge for me, and helped me adjust my daily patterns so i could be my best self.  If you’ve never food journaled, all you need to do is keep a little notepad with you and write down what you eat and when you are eating it, as well as any other notes around feelings such as hunger, light headedness, fatigued, cravings, etc.  After a few days you’ll be able to look back at patterns to see where you can make some adjustments.

6. Knowledge is power, and so is your support system.

Surround yourself with others who are striving for similar goals.  Find ‘meet up’ groups on yahoo, workshops by experts at colleges, natural health schools, and yoga studios.  Create a private group on facebook with a group of friends near or far that have similar health interests to start sharing articles and inspirations.  Rent films and buy books that will help inspire you and teach you the why’s behind the shifts you’re making so you can continue to educate those around you.  Consider inviting your friends and family to watch these films with you.  great films to check out:  Food Matters, Food Inc, Hungry for Change.  Great Books:  Super Cleanse, Diet for a New America, Omnivore’s Dilemma, The Skinny Bitch.  AND JOIN MY 5 DAY CLEAN EATING CHALLENGE GROUP!

5 Day Clean Eating Challenge

It's not a cleanse.  It's not about being perfect or eating perfect.  It's simply about being more mindful of your habits and what you put in your body. My private community is for people who are serious about finding their best health and want the accountability and support that a group of like minded individuals offer. You'll love the community support, energy, and accountability.  There is no reason to not participate.  Do not be shy to contact me.  Some of my dearest clients and friends are those i've met via instagram, facebook, or through my blog that i never had met in person.  Anyone is welcome that is willing to commit to the challenge, show up daily in our online forum, contribute, share, and support one another to lift each other higher.

This community is also filled with others who are going through my fitness challenge with me, so it gives you a great opportunity to interface with others who are participating in programs you may be considering, and learn what is working for them in their quest to their best health and fitness.

To join simply message me here or email me at meredith.gnau@gmail.com.  Invite your friends and family.  The more support you have around you the easier and fun it becomes. 

  

and drum roll please....

Your Superfood Pumpkin Pie Smoothie:

1 scoop/packet of vanilla shakeology

1 cup of unsweetened vanilla almond milk

1/2 cup of pumpkin puree

1 apple

1/4 tsp pumpkin pie spice and a few dashes of cinnamon

1/2 cup of water and a little ice

optional, a few drops of stevia (it is already sweet though)

Blend, drop in a Spooktacular straw, and enjoy this Fall.

*Shakeology is a high quality, nutrient dense, superfood protein powder with enzymes, prebiotics, and probiotics to help balance digestion, and restore daily health.  Use it as your protein supplement, to help curb cravings, to aide detoxification, and support your ideal weight.

The Low Sugar Superfood Pumpkin Latte

Have you seen the ingredients list of a Starbucks Pumpkin Latte?  I nearly choked on my Petite Pumpkin Scone and had to order an extra Venti Skinny Decaf With Foam Americano just to wash all the madness down.  In all seriousness though, check this out.  It's a 420 calories and 50 grams of sugar in an innocent 16 ounce green and white cup with a bunch of preservatives and Corn Syrup and ZERO nutrient benefit. 

Because i'm a healthy, skinny-jean-wearing, yoga-loving, superfood-maven and because i just "CANNOT" NOT enjoy all the deliciousness that this harvest season brings to my plate, i OF COURSE had to recreate my own 'muse in a cup' so i didn't shrivel up and perish upon my next trip to Starbucks.  You can thank me later for this recipe, but meanwhile if you want more like it then make sure you follow my Facebook Feed and message me to join the Fall Fitness Challenge.  As always i'm supplying free meal plans, motivations, great fall recipes (including my signature superfood pumpkin pancake recipe - ohhhhhhhh it's sooooo good) and of course fitness too.

To join all you gotta do it hit me up at www.mfitandhealth.com --
Anyone that lives in the US and Canada will be able to access the group.  

Okay Okay already, i know…. the recipe! Okay, here's the stats…they are approximates, but pretty darn close for about 

Low-Sugar Superfood Pumpkin Latte Ingredients:

{16 ounces - Calories: 150, Fat: 5g, Sugar: 6g, Fiber: 3g}

1 cup of unsweetened vanilla almond milk

1/4 cup of Trader Joes cold brew coffee concentrate

1/4 cup of canned pumpkin puree

3/4 of a scoop of  Vanilla Shakeology

4 dashes of cinnamon

5 pinches of pumpkin pie spice

one pinch of himalayan sea salt

3/4 cup of water

Blend all of the ingredients together in a high powered blender.  Pour into a pot and gently heat over medium, but pull from heat before a boil.  Pour into your favorite mug.  If you are accustomed to REALLY sweet pumpkin lattes add 5 drops of liquid stevia.  Top with a sprinkle of cinnamon.  Enjoy.

If you are new to Shakeology i have a WEALTH of recipes to share and a new flavor 'Cafe Latte' (which rivals the Starbucks sugar-laden Frappachino) will be released in January 2016.  You can order through my link but i always recommend connecting with me first.  I offer a full bag of Shakeology with all of my fitness and health programs, including my cleanses, and it's a much better deal than purchasing a bag on it's own.  

Choco-Vanilla Shake-O & The 5-day Clean Eating Challenge

I'm one week into my 60 day fitness challenge and i have never had more energy.  I'm down a few pounds which i don't believe is necessarily a good measure of success, however i'm fitting into my clothes better and already think i'm looking a bit leaner.  Moreover, my energy is through the roof, my hormones feel more in balance, and I'm sticking strong to my commitments.  I'm not sure if all this energy is from the Shakeology, the workouts, the fact that i've eliminated drinking wine, or that i'm eating clean -- i'm going to say a combo of it all, but i do think a lot has to do with the Shakeology .  Reading through the ingredient label it's chalk full of adaptogenic superfoods that improve your energy, stamina, fight immunity, and balance hormones.  No wonder i'm on top of the world!  And to top it off many of you are starting the fitness challenge with me (if you haven't already enrolled private message me here so i can get you enrolled), and i couldn't be more happy to finally meet you, share this experience with you, and help coach you to reach your goals!

 LOL

If you haven't already seen on my social media feeds, i'm also holding a 5 day clean eating challenge.  My coaching is totally free, so there is no reason you should not join.  It starts Oct 7 and the ONLY RULE is that you SHOW UP in the online community DAILY.  The community is there to support one another, to lift you higher, to help you stay on track and accountable, to inspire you with healthy meal ideas, recipes and tips, and of course i'll be on daily with recipes and inspirations.  To enroll simply "like" my coaching page and send me a private message there with your current health and fitness goals and challenges, stating that you are READY TO COMMIT TO EATING WELL AND YOUR BEST HEALTH.

Join at:  www.facebook.com/coachMeredithGnau

If you are doing the clean eating challenge with me, click here to pick up a sampler pack of Shakeology which we'll use through the 5 days.  It's whey based so if you are vegan, skip the sampler pack and go straight for the chocolate vegan shakeology which i use in the recipe below.  

Currently this is what i'm enjoying most mornings post workout.  Rich, decadent, vegan chocolate for breakfast filled with these amazing superfoods: camu camu, moringa, maca, ashwaganda, reishi, astragalus, cordyceps, maitake, tulsi, schisandra, ginko, spirulina, chlorella, goji, acai, probiotics, and enzymes.  UM - why didn't i know about this amazing product before?  It's seriously the highest quality all in one protein powder/supplement i've ever tried!  AND IT TASTES FLIPPING DELICIOUS!!

Vegan Choco-Vanilla Shake-O

1 cup vanilla almond milk
1 cup water (you can use two cups water instead of the almond milk if preferred)
6 ice cubes
one package of vegan chocolate shakeology
1/2  to 1 tsp of real vanilla bean
1 slice of avocado to thicken (about an 1/8 of an avocado, thicken to preferred consistency).
optionally a handful of spinach (will slightly alter color)

There are plenty of greens already in shakeology:  wheat grass, barley grass, kamut grass, oat grass, spinach, moringa, chlorella, and spirulina.  But sometimes i still add a big ol' handful of spinach just for good measure.

Blend and Enjoy Chilly.