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COCONUT BUTTER & JELLY CUP (single-serving, 4 ingredients, sugar-free, paleo, keto)

I saw someone eating a peanut butter and jelly sandwich the other day and had the idea to recreate it as a healthy dessert!  I used to live for PB&Js as a kid.  Since I don’t eat peanut butter anymore (aflatoxin/mold), and the only nut butter I had in the house was coconut butter, this recipe was created.  It didn’t disappoint!  I bet this might be even more delicious if you used SunButter or a Sprouted Almond Butter, so please let me know if you do use any of those and how they turn out.

 

 

I tend to avoid multi-layer desserts, since they require extra steps and seem to take a bit longer (#lazy), but this one is maybe an extra 2 minutes and it’s so worth it!  This is another single-serving recipe (for my/your lack of willpower), but feel free to multiply it to create a full batch.

 

 

Hope this recipe brings you a bit of nostalgia for your own childhood.  Please let me know me if you recreate this one and how it turned out.  Tag me on Instagram, so I can see and share them!

 

COCONUT BUTTER & JELLY CUP (single-serving, 4 ingredients, paleo, keto)
 
Prep time
Total time
 
Author:
Recipe type: Dessert
Serves: 1
Ingredients
Instructions
  1. Boil water.
  2. While water is boiling, mash raspberries with a fork in a small bowl.
  3. Once water has come to a boil, combine the water with the gelatin and mix. Then add in the raspberries and sweetener of your choice (I used ⅛ tsp of monk fruit). Mash until well-combined.
  4. Set that aside and let cool.
  5. Combine the coconut butter, coconut oil and sweetener (I used ¼ tsp of monk fruit) and mash/stir with a fork until well-combined.
  6. In a muffin tray, add half of the coconut mixture to 1 muffin tin. Freeze for about 10 minutes or until solid.
  7. Pour the raspberry filling on top, then top with the remaining half of the coconut mixture.
  8. Freeze again for 10-15 minutes or until solid.
  9. Pop the cup out and enjoy!

 

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7 COMMON REASONS WHY YOU MIGHT NOT BE LOSING WEIGHT

I get it, you feel like you’re doing everything “right.”  You’re eating way healthier than you ever have, cutting calories, killing yourself in the gym at least 5 days a week, and yet, despite all of that, the scale still isn’t budging.  Are you destined to never hit your weight goal?   Is this just your “weight set point?”  What’s the deal?!

Over the last 12 years, I’ve seen so many clients lose weight consistently every week, and then all of sudden, nothing!  It almost never fails.  Just recently, I was speaking to a client and despite having lost over 35 pounds, she is still struggling to lose the last 10-15.  Conventional wisdom would have us believe she’s hit a “plateau.”  I’m here to tell you that that’s bullshit.  While weight loss is very individualized, I’m going to share some of the most common reasons I’ve seen why you might not be losing weight.

 

  1. You’re not drinking enough water. 

    Simple enough, right?  Staying hydrated can decrease your hunger (which is often mistaken for thirst), helping you eat less without even trying.  Water can also help keep you regular, so you can move any toxicity out of your body through your bowels.  I know, it’s gross, but it’s the truth.  Making sure we’re moving waste and toxins out of our systems is just as important as what we’re taking in.  Start with 32-64 ounces of water (with lemon) every morning, before coffee or food, and aim for 3-4 liters of water every day.  Just doing this one thing can work wonders to help you lose weight, not to mention fight fatigue, increase athletic performance, make your skin glow, and improve your overall mood!  Oh, and make sure you’re drinking high-quality, clean, filtered water or spring water out of glass containers (don’t even get me started on plastic!).

  2. You’re not eating enough leafy green vegetables.

    The more (organic!) leafy green vegetables you eat, the less room you’ll have for low-quality, low-nutrient, processed foods.  Not only that, but filling up on these low-calorie, high-nutrient powerhouses are going to keep you satiated.  The more nutrients your diet has, the better your organs work and the more balanced your hormones are, making weight loss effortless.  Having a green juice (without the fiber) is also a great way to get those nutrients in, which is what your body is truly hungry for!  Start every meal with a large green salad with a light lemon juice dressing, and be sure those meals are comprised of at least 80% vegetables.

  3. You’re eating the wrong foods.

    You might be eating “healthy,” but many “health foods” on the market are pure garbage.  It might sound a little conspiratory, but the government and the food companies are not out for your best interest.  You have to be your own advocate and researcher – read ingredients on everything you buy!  Ingredients like gluten, dairy, soy, sugar, or any artificial flavorings or preservatives can wreak havoc on your weight loss goals, causing inflammation, fatique, bloating, constipation, and insulin resistance.  If it’s been processed in any way or if it comes in a package or a box, your best bet would be to skip it.

  4. You’re eating out too much.

    Now, you can 100% lose weight while eating out.  Trust me, I’ve done it.  But, the key is you have to be extra diligent, ask questions, and be okay with not having the fanciest, life-changing meal every time you eat out.  The biggest issue in eating out is that you have no idea what’s being added to your food.  Think inflammatory vegetable oils, insulin-producing sugars, and appetite-stimulating flours.  If you’re ingesting these foods multiple times a week (usually without even knowing it), you’re definitely not going to be losing weight, no matter how hard you try.  And believe me, as someone who worked in the restaurant industry for years, unless you’re asking for your foods steamed and dry, it’s coming with all of the above.

  5. You’re eating too much of the right foods.

    Let me start by saying I don’t really support the ‘calories in vs. calories out’ formula when it comes to weight loss, because eating the wrong foods in the right quantity doesn’t work.  You’re setting yourself up for failure by eating foods that are just going to make your hungrier, disrupt your hormones, and slow down your metabolism, causing you to eventually gain all the weight back (plus more!).  However, there is some truth to the ‘calories in vs. calories out’ formula.  If you are eating all the right foods and still not losing weight, there’s a strong likelihood that you’re just eating too much of them.  Healthy foods like olive oil, coconut oil, coconut butter, nuts, and seeds are great (in moderation), but they can easily add up!  If you’re really struggling to drop those last few pounds, giving up or reducing oils might be the key.  Keep your meals super simple, eating whole, unprocessed foods, and avoiding the extra ingredients/oils/flavorings.

  6. You’re snacking or eating too often.

    How can you burn fat when you’re body is constantly trying to burn through the food you just ate?  When you’re eating every 2-3 hours, your body has to first burn through the fuel from those meals before it can get to the fat, which it usually never does.  Makes sense, right?  Unfortunately there’s a lot of inaccurate information out there telling us we need to “fuel our metabolism” by eating more often.  It’s just not true.  So, what’s the solution?  Stop snacking and eat full meals instead.  Eat when, and only when, you’re hungry.  Aim for at least 12 hours (if not more) of fasting from dinner to breakfast the next day.  If you’re not hungry for breakfast or dinner, skip it!  If just the thought of that freaks you out, you might need to take a closer look at your emotional ties to food.

  7. You’re not getting enough sleep.

    When you’re sleep deprived, your cortisol levels increase, ghrelin (the hunger hormone) rises, and leptin (the satiety hormone) falls, making it extremely difficult to lose weight.  Not only that, but people who don’t get enough sleep tend to eat and snack more, and are less likely to be active.  Aim for 7-9 hours of sleep every night, and sleep in on the weekends, if necessary!  Utilize meditation if stress and a racing mind prevent you from falling or staying asleep.

Some other reasons why you might be struggling to lose weight include thyroid disorders, hormone imbalances, adrenal fatigue, among others.  In those cases, I truly do believe, and have seen, that by following the above steps, many of those issues will eventually resolve themselves.

Is it surprising that as a personal trainer, there’s no mention of exercise here?  While exercise is great for health and changing the shape, tone, and composition of your body, I believe the above reasons are more important for weight loss.  Once you’ve got those down, adding in some strength training would be ideal!

I hope this helps you, please let me know below!

THE HEALTHIEST CARAMEL ICE CREAM RECIPE (SUGAR-FREE, NUT-FREE, VEGAN, KETO)

Summer’s almost over, but I’m still eating all of the ice cream.  I even eat it for dinner some nights, because #YOLO.  I’m a big proponent for intuitive eating, and sometimes you just intuitively want ice cream.  And guess what?  You can have it!  It’s better than eating a whole meal and then also eating ice cream after, especially if you’re trying to lose weight.  Not only that, but you can indulge in this caramel ice cream guilt-free, because it is so healthy and nutrient-dense!

Coconut Butter

The base of this ice cream is my favorite superfood, coconut butter.  If you’ve been following me on Instagram, you already know my obsession.  I eat this stuff straight out of the jar.  Coconut butter is not to be confused with coconut spread, that is often found in the refrigerated section of the grocery store.  Coconut butter (or sometimes called coconut manna) is made only from the meat of the coconut and you can find it in the coconut oil section.  The meat is dehydrated and pureed into a “butter.”  A few of it’s standout benefits include:

  • Increased calorie burn and energy.  Since coconut butter is a MCT (medium-chain triglyceride), it’s burned up for energy instead of being stored in your body (win!).
  • Boosts immunity and fights viral infections.  It contains lauric acid, which is powerful in boosting immunity and fighting viral infections, like the common cold, the flu, and even cold sores and herpes.
  • Improved digestion and regularity.  Because of it’s high-fiber content, coconut butter can help control your blood sugar levels, keep you regular and also lower cholesterol.

Lucuma Powder

Lucuma is a super nutritious subtropical fruit native to Peru, that tastes somewhat like caramel.  Here in the States, it can be easily found in most health food stores in powered form.  It’s a perfect addition to this ice cream because of it’s naturally sweet caramel taste and it’s many health benefits, including:

  • Supporting skin health
  • Improving digestion
  • Helping to regulate blood sugar
  • Improving cardiovascular health
  • High in antioxidants

Tocos 

Adding creaminess and even more health benefits to this already highly-nutritious ice cream is Tocos, short for Tocotrienols.  Tocos is derived from rice bran, and despite containing a wide range of vitamins and trace minerals, it tastes like pure milky goodness.  Studies have revealed Tocos potential in treating certain types of cancers, as well as a few other remarkable benefits, such as:

  • High bio-available Vitamin E, promoting healthy skin and connective tissues
  • Helps remove toxins from the body
  • Improves blood glucose
  • May decrease cholesterol, reducing the risk for cardiovascular disease and stroke

Reishi

One of my favorite medicinal mushrooms, I had to include this one for it’s calming and relaxation benefits.  Especially great if you’re having this ice cream in the evening or if you’re a highly-anxious person (like me!).  Reishi is considered an adaptogenic mushroom, which means it helps the body restore and maintain it’s balance and deal with the negative effects of stress.  Helping to strengthen the body’s immune system, Reishi protects against numerous diseases and illnesses, including:

  • Tumor growth & cancer
  • Autoimmune disorders
  • Skin disorders
  • Diabetes
  • Allergies & asthma
  • Chronic fatigue syndrome
  • Anxiety & depression
  • Hormonal imbalances
  • Viruses & infections

Lakanto

Now, this wouldn’t be the healthiest ice cream ever if I just went ahead and added a ton of sweetener.  Yes, I could have used  a minimal amount of maple syrup or even honey, which are great alternatives to refined sugar, and can be very beneficial.  But I wanted to keep this one sugar-free, for those dealing with candida, inflammation, diabetes, digestive issues, skin issues, or just general sugar cravings.  The less sugar you eat, the less sugar you crave.  Lakanto is a monk-fruit based sweetener that not only has no effect on blood sugar but is also extremely high in antioxidants!

 

 

THE HEALTHIEST CARAMEL ICE CREAM RECIPE (FRUIT-FREE, SUGAR-FREE, NUT-FREE, PALEO, KETO)
 
Prep time
Total time
 
Extremely easy caramel-flavored sugar-free ice cream. No ice cream maker required.
Author:
Recipe type: Dessert
Serves: 2 servings
Ingredients
  • 18 ice cubes
  • 4 tbsp coconut butter
  • 4 tbsp lucuma powder
  • 2 tbsp tocos
  • 2 packets Reishi (optional)
  • 4 tbsp Lakanto Sweetener - Golden
Instructions
  1. Pull the ice tray out of the freezer to warm up for about 10 minutes, so blending will be a touch easier.
  2. Once the ice has melted a little, place all of the ingredients in a high powered blender and use the tamper to blend until well-combined.
  3. Place in a bowl and enjoy!
Notes
If you like a little crunch in your ice cream, blend the Lakanto in last. The sweetener crystals won't dissolve completely. I preferred it this way!
Nutrition Information
Serving size: 2 Calories: 428 Fat: 19 Saturated fat: 16 Trans fat: 0 Carbohydrates: 65 Sugar: 16 Sodium: 23 Fiber: 15 Protein: 4