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 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!
by Carmen Ohling | Nov 20, 2016 | Uncategorized
HEALTHY HOLIDAY RECIPES AND TIPS
Follow these tips and recipes to stay healthy, have fun and find joy (not stress) during the holiday season- starting with Thanksgiving this week, because we all know that turkey is not the issue!!!
TIPS:
- Get your workout in first thing in the AM before everyone wakes up. This will set a healthy tone for the day and you won’t find yourself making excuses not to workout later.
- Bring a healthy dish to your get together, or host it and make numerous healthy options.
- Fill your plate with turkey (sans the skin), amazing fall veggies and fresh fruit.
- Pick out your one thing that you can’t wait for each year- like my grandmas cheesy potatoes. Have some but don’t go overboard. You’ll feel satisfied but not bloated and uncomfortable (come on we’ve all been there!)
- If you are eating in the late afternoon or evening, don’t skip your morning meals. Eat them, but make sure they are healthy- again to set a healthy tone for the day and you won’t be starving when it’s dinner time.
- Drink plenty of water during the day to stay hydrated.
- If you are a “grazer” after eating your meal, chew some mint gum or brush your teeth and get out of the kitchen.
- Have fun! Focus on making and deepening your connections with your loved ones. It’s not all about food, it’s about the quality time with others. Play games, be inquisitive, go on a walk- find your joy!! 🙂
- If you happen to go a little overboard, don’t get down on yourself. Get right back at it the next day and keep working to meet your goals.
RECIPES:
SWEET POTATO MASH
SERVINGS: 8
2 lbs SWEET POTATOES, PEELED AND CUBED
1/2 cup UNSWEETENED ALMOND MILK
2 Tbsp GREEK YOGURT, O% PLAIN
1/4 tsp CINNAMON
SEA SALT AND BLACK PEPPER TO TASTE
- BOIL WATER, ADD CUBED POTATOES AN COOK UNTIL TENDER.
- DRAIN POTATOES AND ADD TO A FOOD PROCESSOR OR HIGH SPEED BLENDER. (OR KEEP IN POT AND DRAIN, THEN USE AN IMMERSION BLENDER.)
- ADD THE MILK, GREEK YOGURT, CINNAMON, SEA SALT AND PEPPER TO THE BLENDER AND BLEND.
- BLEND UNTIL SMOOTH.
- MAKES 8 LARGE 1/2 CUP SERVINGS.
MACROS: Protein: 2, Carbs: 18, Fat: 0.50 Calories: 84.50
BALSAMIC ROASTED BRUSSELS SPROUTS
SERVINGS: 8
2 lbs BRUSSELS SPROUTS
SEA SALT AND BLACK PEPPER TO TASTE
1/2 cup BALSAMIC VINEGAR
4 DATES, CHOPPED
1/2 cup SLICED ALMONDS
- PREHEAT OVEN TO 400 DEGREES AND LINE A BAKING SHEET WITH FOIL AND SPRAY WITH COOKING SPRAY.
- CUT THE ENDS OFF OF THE BURSSELS SPROUTS AND SLICE IN HALF. PLACE ONTO BAKING SHEET AND SEASON WELL WITH SEA SALT AND BLACK PEPPER. SPRAY WITH A QUICK SPRAY OF COOKING SPRAY, TOSS AND THEN ENSURE THEY ARE ON A SINGLE LAYER ON THE BAKING SHEET.
- BAKE FOR 30-40 MINUTES, UNTIL THE EDGES ARE BROWNED AND CRISPY.
- CHOP DATES AND THEN REMOVE THE BRUSSELS SPROUTS FROM THE OVEN.
- ON THE STOVE, STIRRING OFTEN, BRING THE BALSAMIC VINEGAR TO A BOIL, THEN REDUCE AND SIMMER FOR ABOUT 10 MINUTES. IT WILL THICKEN, BE SURE TO STIR OFTEN.
- WHEN READY TO EAT, TOP WITH THE DATES AND ALMOND AND PLACE BACK IN A 400 DEGREE OVEN FOR 5 MINUTES.
- DRIZZLE WITH BALSAMIC REDUCTION, OR PUT ON SERVINGS INDIVIDUALLY.
MACROS: Protein: 5, Carbs: 16, Fat: 5 Calories: 129
ORANGE-CRANBERRY SAUCE
SERVINGS: 8
12 oz FRESH CRANBERRIES
JUICE OF ONE ORANGE
ZEST OF ONE ORANGE
1/4 cup PURE MAPLE SYRUP (OR WALDEN FARMS IF SAVING CALORIES!)
1/2 cup WATER
dash CINNAMON
- DUMP ALL INGREDIENTS INTO A SAUCE PAN ON THE STOVE AND COOK ON MEDIUM HEAT, STIRRING OFTEN.
- COOK DOWN, UNTIL CRANBERRIES BURST FOR ABOUT 15 MINUTES.
- YOU CAN BLEND UP THE MIXTURE, IF YOU WANT IT CREAMY, OR LEAVE A FEW CHUNKS.
- MAKES ABOUT 8 SERVINGS OF 2TB EACH. IF YOU WANT IT A LITTLE SWEETER, ADD A BIT OF STEVIA (1 TB) AT A TIME.
MACROS: Protein: 0, Carbs: 9, Fat: 0 Calories: 36
COCONUT CHOCOLATE ALMOND BUTTER BITES
SERVINGS: 24
1 1/3 cup UNSWEETENED SHREDDED COCONUT
2 EGG WHITES
3 Tbsp STEVIA
8 OZ STEVIA SWEETENED CHOCOLATE (I LOVE LIBBY’S BRAND!)
1/2 cup ALMOND BUTTER
1/4 tsp VANILLA
dash SEA SALT
- PREHEAT OVEN TO 350 DEGREES AND ALLOW EGG WHITES TO SIT OUT, REACHING ROOM TEMPERATURE.
- SPRAY A MINI CUPCAKE PAN WITH COOKING SPRAY. (THIS IS IMPORTANT OR THEY WILL STICK!)
- IN A BOWL, MIX THE SHREDDED COCONUT, STEVIA AND EGG WHITES UNTIL WELL COMBINED.
- INTO EACH MUFFIN CUP, SPOON JUST UNDER 1 TB INTO EACH CUP. USING THE BACK OF THE TB SPOON, SMOOSH DOWN THE SPREAD MAKING IT INTO A CUP SHAPE.
- BAKE FOR 12 MINUTES, UNTIL GOLDEN ON THE EDGES AND DRY IN THE MIDDLE.
- REMOVE FROM OVEN AND ALLOW TO COOL FOR ABOUT 8 MINUTES. REMOVE AND STORE IN THE FRIDGE FOR UP TO 2 DAYS IN A CONTAINER WITH A TIGHT FITTING LID.
- WHEN READY TO EAT, MELT THE STEVIA SWEETENED CHOCOLATE, ALMOND BUTTER, VANILLA AND SEA SALT IN A MICROWAVE SAFE BOWL. MELT FOR 45 SECONDS, THEN STIR. REPEAT UNTIL CREAMY.
- PLACE THE FILLING INTO EACH OF THE COCONUT CUPS, ABOUT 2 TSP EACH.
- MAKES 24 BITES. A SERVING IS 1 BITE.
MACROS: Protein: 3, Carbs: 13, Fat: 12 Calories: 172
PUMPKIN “NICE” CREAM
Servings: 8
1 cup PUMPKIN PUREE
2 cups UNSWEETENED ALMOND MILK
2 tsp VANILLA EXTRACT
1/2 cup STEVIA
1 tsp CINNAMON
1/2 tsp NUTMEG
1/8 tsp CLOVE
dash SEA SALT
8 BANANAS, FROZEN
- FREEZE 8 BANANAS INDIVIDUALLY IN BAGGIES AFTER PEELING AND SLICING.
- IN A SAUCE PAN ON THE STOVE, MIX THE MIX, STEVIA AND PUMPKIN ON MEDIUM HEAT. BRING TO A BOIL, STIRRING OFTEN, THEN REDUCE TO SIMMER.
- REMOVE FROM HEAT AND ADD THE CINNAMON, NUTMEG VANILLA AND CLOVE.
- ALLOW TO COOL, THEN PLACE INTO A CONTAINER WITH A LID AND STORE IN THE FRIDGE.
- WHEN READY TO EAT, PLACE 1 FROZEN BANANA AND 1/4 CUP OF THE PUMPKIN MIXTURE INTO A HIGH SPEED BLENDER AND BLEND REALLY WELL, SCRAPING DOWN THE SIDES A TIME OR TWO AND BLENDING AGAIN.
- EAT RIGHT AWAY FOR SOFT-SERVE OR FREEZE TO SCOOP.
- A SERVING IS 1 FROZEN BANANA + 1/4 CUP OF THE PUMPKIN MIXTURE.
MACROS: Protein: 2, Carbs: 31, Fat: 1 Calories: 141
Eat Real Food. Be Healthy. Feel Amazing!
