by Carmen Ohling | Feb 14, 2017 | Uncategorized
Short on time? Here is a 5 Minute Valentines Day Treat! (And, it’s pretty healthy too!)
Chocolate covered strawberries have just the right amount of sweetness and can help get anyone in a loving mood. Try out this easy recipe today for your loved one; you won’t be disappointed.
CHOCOLATE COVERED STRAWBERRIES
3 oz STEVIA SWEETENED CHOCOLATE (I used Lily’s Dark Chocolate Bar- see pic below)
16 STRAWBERRIES
1. WASH AND DRY THE STRAWBERRIES, THEN LINE A PAN WITH PARCHMENT PAPER OR WAXED PAPER.
2. IN A SMALL BOWL, MICROWAVE THE CHOCOLATE FOR 1 MINUTE, STIR THEN MICROWAVE FOR 15 SECONDS, STIR AND REPEAT UNTIL THE CHOCOLATE IS MELTED.
3. DIP THE TIPS OF THE STRAWBERRIES INTO THE CHOCOLATE AND PLACE ONTO THE PARCHMENT PAPER.
4. PUT IN THE FRIDGE TO HARDEN. SHARE, AND ENJOY WITH A LOVED ONE!
Servings: 4 (1 serving is 4 strawberries)
Macros: 7g fat, 12g carbs, 1.5g protein 1.5g sugar
Here is the chocolate I used:
Click here to check it out online!
Happy Valentines Day.
by Carmen Ohling | Feb 7, 2017 | Uncategorized
Have you fallen off track with your New Year’s Resolutions?
If so, believe me, you’re not alone- I’ve been there and so will about 80 of people by mid-February. That does not mean that you can’t reach your goals, you can start again. Each day brings the possibility to start over!
Here are some tips:
- Look at your goals.
- Did you want to really make this change?
- Was your goal specific or vague?
- Write specific, short term goals instead of one HUGE goal (try 90 day goals instead.)
- Use this experience as a learning lesson.
- This is not a failure, but an opportunity to review and change.
- Negative thoughts bring more of the same- get back into the positive.
- Now that it’s not about being perfect, but getting a little better each day.
- Keep it simple.
- Did you try to change multiple things at one time?
- Are you goals too complex and difficult to follow?
- If you’re eliminating something, add something positive in its place.
- Write it down!
- Written goals are over 50% more likely to be achieved.
- Post it where you can see it.
- Share it with others to build your support system (and inspire others!)
Get your FREE Goal Setting Guide and get back on track today!!
by Carmen Ohling | Feb 5, 2017 | Uncategorized
Easy, Quick, Shareable Super Bowl Recipes
Raw, Vegan, Double Chocolate Bites (Servings: 16)
190g pecans
400g dates
¼ cup cacao powder
¼ cup unsweetened dark chocolate powder
2 TB coconut nectar
1 tsp sea salt
1 tsp vanilla extract
½ cup stevia sweetened chocolate chips (I use Libby’s Brand)
- Put the pecans into the food processor or high speed blender and blend .
- Add the remaining ingredients except for the chocolate chips and blend.
- Line a loaf pan with parchment paper and press the dough into the pan evenly.
- Pop into the freezer for 1 hour and cut into 16 equal-sized bites.
- Store in the freezer for up to 3 months.
Macros: 2.5g protein, 26g carbs, 9g fat
Nitrate-free bacon Wrapped Jalapenos (Servings: 8)
8 jalapenos
8 TB fat free cream cheese
8 slices nitrate-free bacon (I recommend Applegate Turkey Bacon or alfresco Chicken Bacon)
- Preheat oven to 400 degrees and line a baking sheet with foil.
- Cut the jalapenos in half and scrap out the seeds and membranes.
- Fill ½ the jalapeno with 1 TB fat free cream cheese, the top with the other half.
- Wrap in 1 slice of bacon and secure with a toothpick. Place on baking sheet.
- Bake for 25 mins, then broil on high for 2-5 minutes until crispy.
Macros: 9g protein, 5g carbs, 1g fat
Enjoy the game and each other!!!
by Carmen Ohling | Feb 4, 2017 | Uncategorized
Vegan Experiment: 5 Days Free of Meat, Eggs, Dairy, Gluten, Sugar and Alcohol
If you’ve been following me for a while, you know I love to do mini challenges for myself and share the results with everyone. I do this for many reasons: personal growth, to inspire or motivate others and to learn more about a variety of healthy behaviors to better coach all my clients! This experiment was not different- 5 days free from meat, eggs, dairy, gluten, sugar, alcohol, and almost zero processed foods. Here’s a recap of my experience:
I attempted to begin this experiment as open to the experience as possible, however I did have a few thoughts prior to beginning to the experiment. I anticipated craving meat, being super hungry, getting tired of veggies, and that my digestion would get really backed up. To get started, I wrote myself a meal plan that looked something like this daily:
96g protein
191g carbs
63g fat
61g fiber
1715 calories
Daily foods included: chia seeds, unsweetened cashew milk, gluten free oats, vegan protein powder, spinach, broccoli, squash, carrots, pumpkin seeds, mushrooms, nutritional yeast, hemp seeds, lemon, ginger, cinnamon, fresh herbs, almond butter, rice, rice cakes, brown rice wraps, zucchini, tomatoes, coconut products (oil, unsweetened shredded) and avocado.
My macros prior to this vegan experiment were something like this daily:
150g protein
150g carbs
50g fat
30g fiber
1650 calories
Daily foods included all of the above, plus: chicken, fish, turkey, occasional lean beef, shrimp, eggs, whey protein powder, sprouted grain bread, and other whole grains like farro, freekeh and quinoa.
Here are my final stats:
Energy Level- Normal/High
Digestion- Great
Strength- Normal/High
Weight Change- Down 1.6 lbs
My energy and strength each day during the week was high. I normally have high energy and feel amazing, so I was happy that this didn’t change at all! My lifts in the gym and endurance at yoga and during my interval cardio sessions were impressive this week too. While this experiment was not done to lose weight, I did end up losing a total of 1.6 lbs during the 5 days- that’s just a bonus I guess. Now onto my digestion. This was my biggest area of concern. If you have ever felt bloated, constipated or have had any digestion issues you will now why I say this! I am so happy to report that my digestion improved during the experiment. I had normal bowel movements daily, sometimes multiple times a day (which normally does not happen.) I didn’t feel bloated or over full any of the days and I hardly ever felt hungry. All of this was such an amazing surprise!
For my final tips on eating vegan, dairy, egg, gluten and sugar free, check out my daily Vegan Experiment Videos here:
My YouTube Videos on the Vegan Experiment
Recommended Links on a Plant-Based Diet:
China Study Co-Author’s Website: https://nutritionstudies.org/
My favorite PBD/Sometimes Meat Eater Guy: https://drhyman.com/
Another one of my favorite PBD (Plant Based Diet) Guy: Dr. Greger @ https://nutritionfacts.org/
by Carmen Ohling | Jan 30, 2017 | Uncategorized
High Protein- Low Carb BBQ Chicken Waffle Pizza Recipe
Preheat the oven to 425 degrees.
GET THIS:
1 scoop Whey/Casein blend protein powder (I use PEScience Snickerdoodle)
1 Egg (use 2 egg whites to lower fat to 1.5 grams for entire recipe)
½ tsp Baking Powder
dash Sea Salt
DO THIS:
Mix the above into a paste, then add water 1TB at a time until it reaches a batter-like consistency.
Make 2 waffles in the waffle maker.
Line a baking sheet with foil and spray with cooking spray.
GET THIS:
2oz Cooked Boneless Skinless Chicken Breast
½ cup Fat Free Shredded Mozzarella Cheese
2 TB Red Onion, chopped (optional)
2 White Mushrooms, sliced (optional)
4 TB Walden Farms Thick and Spicy BBQ Sauce
DO THIS:
Place the cooked waffles on the prepared baking sheet. Top with a little cheese, then chicken, onion mushroom and the rest of the cheese (1/4 cup total per waffle). Drizzle with BBQ sauce and bake for 6 minutes or until cheese is melted and waffles are crisp. Remove from oven and drizzle a bit more BBQ sauce on and enjoy!
Macros with a whole egg and PEScience Select Protein Powder: 60g protein, 6g fat, 5g carbs
Macros with two egg whites PEScience Select Protein Powder: 57g protein. 1g fat, 5g carbs
Want more recipes like this? Check out my 28-Day Clean Eating Program that begins February 6, 2017: https://carmenohling.com/product/28-day-clean-eating-program-for-women-february-2017/
by Carmen Ohling | Jan 15, 2017 | Uncategorized
YOUR COMMUNITY WORKSHOP RECIPES!!!
This week I was blessed with the opportunity to meet so many amazing individuals and share my nutrition knowledge. I want to give a BIG THANK YOU you to each of you that came out for yourself, for your health, and for the health of our communities. Together, we can make a change for ourselves and our communities!
As promised, below are the recipes for the food that I shared with you at the events. Also, if you have another group, workplace, fitness center or community group that would like to meet up and learn about nutrition and improving health, please let me know so we can connect. Email me at carmen@carmenohling.com today!
Don’t forget to take the 10 day eat whole foods challenge, you don’t know how amazing you can feel- try it! Most of us are so close to feeling fantastic and obtaining true health and happiness….. YOU CAN DO IT!
GREEK YOGURT CHIA SEED PUDDING (Servings: 1)
2 Tbsp CHIA SEEDS
1/4 cup UNSWEETENED ALMOND OR CASHEW MILK
1 cup GREEK YOGURT, 0% PLAIN
1 Tbsp STEVIA
1/2 tsp VANILLA EXTRACT
1/4 tsp CINNAMON
pinch SEA SALT
1. MIX ALL INGREDIENTS IN A BOWL. TRANSFER TO A CONTAINER WITH A TIGHT FITTING LID (LIKE A MASON JAR).
2. ALLOW TO SIT OVERNIGHT OR FOR A MINIMUM OF 6 HOURS. REMOVE FROM FRIDGE AND TOP WITH FRUIT, ALMOND BUTTER, SLIVERED ALMONDS OR YOUR FAVORITE TOPPING!
Macros: 30g protein, 19g carbs, 9g fat, 9g fiber
CACAO COCONUT ENERGY BALLS (Servings: 7)
15 DATES, PITTED AND SOAKED IF DRY
1/2 cup PECANS
2 Tbsp CACAO POWDER
1/3 cup UNSWEETENED SHREDDED COCONUT
1/8 tsp SEA SALT
1 Tbsp WATER
1 1/2 Tbsp COCONUT OIL
1. DUMP THE PECANS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REST OF THE INGREDIENTS AND BLEND UNTIL A DOUGH LIKE MIXTURE FORMS.
3. YOU MAY NEED TO SCRAPE DOWN THE SIDES A FEW TIMES AND BLEND AGAIN.
4. USING A TB, ROLL INTO 21 DOUGH BALLS OR FORM INTO 7 BARS. A SERVING IS 3 BALLS OR ONE BAR.
5. STORE THE ENERGY BALLS IN THE FREEZER IN A CONTAINER WITH A TIGHT FITTING LID FOR UP TO THREE MONTHS.
Macros: 2g protein, 16g carbs, 11g fat, 3.5g fiber
CACAO ORANGE ENERGY BALLS (Servings: 7)
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup CASHEW, RAW
4 Tbsp CACAO POWDER
1/2 ORANGE, ZEST AND JUICE
1/2 tsp SEA SALT
1. DUMP THE CASHEWS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR, BLEND UNTIL THEY ARE ALMOST A POWDER.
2. ADD THE REMAINING INGREDIENTS UNTIL A DOUGH-LIKE MIXTURE IS FORMED.
3. YOU MAY NEED TO SCRAPE DOWN THE SIDES AND THEN BLEND AGAIN A FEW TIMES.
4. USING A TB, ROLL THE DOUGH INTO 21 BALLS OR FORM INTO 7 BARS. A SERVING IS 3 DOUGH BALLS OR 1 BAR.
5. STORE IN THE FREEZER FOR UP TO THREE MONTHS IN A CONTAINER WITH A TIGHT FITTING LID.
Macros: 5g protein, 23g carbs, 11.5g fat, 3.5g fiber
LEMON CHIA ENERGY BALLS (Servings: 7)
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup CASHEW, RAW
1/2 cup UNSWEETENED SHREDDED COCONUT
1 1/2 scoop PROTEIN POWDER, VANILLA
2 Tbsp CHIA SEEDS
1 LEMON, ZEST AND JUICE.
1/2 tsp SEA SALT
2 tsp VANILLA EXTRACT
WATER AS NEEDED 1 TB AT A TIME
1. DUMP THE CASHEWS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REMAINING INGREDIENTS, BLEND.
3. BLEND AGAIN, UNTIL THE MIXTURE COMES TOGETHER INTO A DOUGH LIKE FORM. YOU MAY NEED TO SCRAP DOWN THE SIDES AND BLEND A FEW TIMES.
4. USING A TB, SCOOP UP A LITTLE DOUGH AND ROLL INTO A BALL. REPEAT THIS UNTIL YOU’VE MADE ABOUT 21 BALLS OR FORM INTO 7 BARS.
5. STORE IN THE FREEZER FOR UP TO 3 MONTHS IN A TIGHTLY SEALED CONTAINER. A SERVING IS 3 BALLS OR 1 BAR.
Macros: 11g protein, 24g carbs, 16g fat, 5g fiber
CACAO MINT ENERGY BALLS (Servings: 7)
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup WALNUTS
4 Tbsp CACAO POWDER
2/3 cup UNSWEETENED SHREDDED COCONUT
2 Tbsp UNSWEETENED ALMOND MILK OR CASHEW MILK
1 tsp PEPPERMINT EXTRACT
1/2 tsp SEA SALT
1. DUMP THE WALNUTS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REST OF THE INGREDIENTS AND BLEND UNTIL A DOUGH LIKE MIXTURE FORMS.
3. YOU MAY NEED TO SCRAPE DOWN THE SIDES A FEW TIMES AND BLEND AGAIN.
4. USING A TB, ROLL INTO 21 DOUGH BALLS OR FORM INTO 7 BARS. A SERVING IS 3 BALLS OR 1 BAR.
5. STORE THE ENERGY BALLS IN A CONTAINER WITH A TIGHT FITTING LID FOR UP TO THREE MONTHS.
Macros: 5g protein, 18g carbs, 19g fat, 5g fiber
I hope you enjoy these recipes and please share with your friends and family too. If you’d like more recipes like these, check out my 28-Day Clean Eating Program!
Eat Real Food. Be Healthy. Feel Amazing!
