Mmmmmmm... Minty Macaroons: Clean Christmas Goodies

Good Morning, Good Morning, Good Morning! Only 6 days till Christmas! My gosh, how did time fly so quickly?! 

The recipe I've got this morning is seriously so delish it is well worth using up a few of those precious  right-before-Christmas hours! While the recipe explains to make them in "bars" or "sticks" I also poured the chocolate mixture into mini muffin liners and made some mini minty macaroon cups - and both ways turned out fantastic!

Minty Macaroons
6 tbsp extra virgin coconut oil, melted
4 tbsp almond butter
4 tbsp cocoa powder
2 tbsp honey
1 tsp vanilla extract
1/2 tsp peppermint extract
pinch of salt
1/2 c shredded unsweetened coconut
1/2 c pecans

Fill a medium sized pot with 1-2'' water, and sit a medium sized metal mixing bowl on top of it to create a double boiler. Add coconut oil, cocoa powder, almond butter, honey, vanilla, peppermint and salt to the bowl and allow the mixture to melt, stirring gently, 5 to 10 minutes until ingredients are combined.

In a magic bullet or food processor, chop the pecans up into tiny pieces.

Add the chopped Pecans and shredded coconut to the melted chocolate mixture and stir together to combine.

Pour into a 7 x 5'' dish lined with parchment paper.

Freeze until chocolate is set then cut into sticks. Store in an airtight container in freezer. Recipe from www.livinghealthywithchocolate.com

Enjoy! :-)

And to wrap things up... of course! My quote of the day. I really love this one because it shines a light on one of the true keys to success, especially in health and fitness - consistency and dedication.

"Confidence doesn't come out of nowhere. It's a result of something.... hours and days and weeks and months of constant work and dedication." - Roger Staubach

Yours in Strength and Stretchiness,

- Brooke
xoxo

Keeping it Clean + Lean: The Starbucks Strategy (Part 1)

Now, while I definitely do recommend that in search of finding that balanced, happy, healthy life, there are certain habits that will have to go out the window; but I also feel that there are some that are non-negotiables. And Starbucks is one of them - for me anyways! Ha ha :-)

Today, I share a few of my tips + tricks for keeping my Starbucks trips in check! Enjoy :-)

Rule #1 - A Single Indulgence is Still An Indulgence
We have all heard that moderation is key - but what does that really mean on a day-by-day basis? One of the rules I've found that really works in the long term is that it's fine to enjoy life and indulge a little - but I like to keep it so a "Single Indulgence" instead of a "Double"!

What this means is that if I am going to treat myself, I choose either a drink or a 'pastry' as an indulgence - never both. 

If I can't stop dreaming about Gingerbread Lattes  (Mmmmmm) I recognize that the sugary-sweet coffee is my treat - and save the goodies from the 'snack bar' for another time. (I am getting my sugar + calories from my coffee, and minimizing/eliminating extra calories from food).

If instead, I decide that to treat myself to piece of my fav Reduced-Fat Banana Chocolate Chip Coffee Cake, I'll order just a normal brewed coffee with just a splash of soy milk + honey. (I am getting my sugar + calories from the banana cake, and minimizing the sugar/calories in my drink).

Rule #2 - Say No to Portion Distortion 
During my Business Degree, I got to spend a semester studying and living in Copenhagen and my gosh, I've got to say - what an eye-opener! It's funny, but I never truly realized how incredibly super-sized the whole world of North American food really is until I got to see how other people in the world live. Other beautiful, fit, trim, active, healthy people, that is... ha! (I'm not joking - everyone in Scandinavia looks like a walking supermodel and when you peek inside homes they really do look like a page from an Ikea magazine ha ha :))

So what's their secret?? Their portion sizes aren't distorted like ours! Denmark's "jumbo" sized coffee is the size of our Grande (medium)! Venti cups literally don't exist. I'm pretty sure if you showed a Dane the container that 7-11's "Big Gulp" comes in, they'd think they were on an episode of Punk'd.

My solution to our problem of "Portion Distortion" is simple - Starbucks' Venti, Second Cup's large and Tim Hortons' Large & Extra Large sizes, do not exist.  They are not even an option.

To really make this make sense - keep in mind that the average stomach is the size of a clenched fist -- doesn't it seem a like a bit of overkill to consume something that is about 2-3x that volume? I mean, really? If we actually take a moment to think about this, do we really need a LITRE of coffee?  Or do we just order that size because we have created a habit that we are so used to, we don't even think twice about it?

This brings me back to a point I have brought up many times before. When I talk about sustained weight loss - dropping the pounds and inches you want to drop - then actually keeping them off, it really is about re-inventing your set of "eating rules" and replacing unhealthy, destructive habits with happy, healthy ones.

By making the choice to remove the "Venti" size from your mind, you are creating a new way of thinking and I promise you, this truly is one of the secrets to a long, happy, healthy life!

Rule #3 - Your New Favorite Word: Mod
"Mod" is the hospitality industry's lingo for "to modify" - or to request a few changes to the menu item you're ordering. In general, the way I look at it is how can I cut calories, sugar and fat from my favorite drinks without having to doom myself to very sad life of never ever tasting another Gingerbread Latte? (ha! Can you tell I've got a weakness for GBL's? lol)

You've probably heard of the whole "half-sweet" idea before - and this one is GREAT! Ordering your latte "half-sweet" means that instead of putting 4 pumps of Gingerbread syrup into your Grande, they only put 2. Yes, it will taste a little different at first, especially if you are used to the 4 pumps, but back to my earlier point - to be successful with health and fitness in the long term we must be willing to change some of our habits and find a way to enjoy our new way of thinking. For example, try telling yourself the Half-Sweet Gingerbread Latte tastes better than the full-sweet version, and focusing on how sneaky you are for cutting all those extra calories and sugar from your diet - and trust me - before you know it, you won't even be able to taste the difference!

Another great little option that I love is the Americano Misto. I like to call this one my secret little weapon. This one's a great little replacement for a Cafe Latte - the only difference is it replaces 1/2 of the milk with water - saving you half the calories and carbs. (Awesome.)

And in closing, of course, my wise words for the day: 

“So be sure when you step, Step with care and great tact. And remember that life's A Great Balancing Act. And will you succeed? Yes! You will, indeed! (98 and ¾ percent guaranteed)"  - Dr. Seuss 

Yours in strength and stretchiness,

- Brooke
xoxo

Protein Power: Cheesy Broccoli Egg Breakfast Muffins

Good Morning to all my CISN listeners! 

Thank you so much for tuning in, and thank you for trying out my recipes! I am so excited to share these great protein-packed recipes so you can start adding some protein into that daily grind of yours. 

These Spinach + Feta Breakfast Muffins are so fantastic for a few reasons: 

- packed with veggies which are full of fibre (keeps you feeling full and helps with digestion)

- a great, lean source of protein

- super quick and easy to make

- so versatile! The ones I've made here today for you are broccoli and feta but you can throw in whichever veggies/meats you've got in the fridge. 

This recipe is perfect for those who feel like they're always on the go; this recipes easily doubles and muffins can be packaged up in baggies or ziploc containers in the fridge so there is a quick and easy healthy breakfast option to grab on the go. 

Trust me when I say we all live busy lives - at the end of the day, if we want to feel great, look great and live a long, healthy life, I've truly learned that we just simply need to find the time for little things like preparing a nutritious breakfast. With this simple protein-packed recipe, you will have no excuse to be missing those proteins any longer! ;) 

Ingredients

1 tbsp extra virgin olive oil

1/4 bell pepper, diced

1 1/2 cups broccoli, chopped

3 tbsp green onion, chopped

1 1/2 cups egg whites 

2 whole eggs

Frank's Red Hot sauce

3 tbsp crumbled feta

Preheat oven to 350 F and lightly "grease" a muffin tin with extra virgin olive oil or use a silicon muffin  mold (no greasing needed). 

Chop 

all veggies into small pieces and add to bowl. In small bowl, add egg whites, eggs + Frank’s and beat well. Add egg mixture to veggies and mix.

Divide egg mixture evenly among muffin tin and sprinkle with feta. Cook for about 15 mins at 350 F. Once almost completely cooked, flip oven to broil setting for 3-5 mins until browned and fully cooked. 

Pack in baggies or ziploc containers to store in fridge for up to 3 days - 4 mini frittatas is 1 serving :) 

If you do give these a shot, I would LOVE to see how they turn out so be sure to tag me in your pictures! 

As always, let's end things off with a little inspiration: 

"You are a living magnet. What you attract into your life is in harmony with your dominant thoughts" - Brian Tracy

Yours in strength and stretchiness,

- Brooke 

Facebook | @BrilliantByBrooke

Twitter | @BrilliantByB

Instagram | @BrookeNatashaFit

Not-So-Naughty Sweets: Gingerbread Bliss Balls

Back so soon? Ah, I knew those cheesy-eggy muffins would keep you coming back for more! ;-)

This morning we are switching gears a bit from our breakfast focus to mmmmm.... SWEETS! As I'm sure you all know, sweets are absolutely ev-er-y-where! You can run, but you can't hide... ha ha! So, besides incorporating my other Healthy Holiday Tips, whipping up a batch of these super-easy, incredibly delicious Gingerbread Bliss Balls will promise to keep you off the naughty list this year.

Why are these little gems so great? Oh, so glad you asked!

- NO sugar, NO butter, NO oil, NO flour. For real. 
- sweetened with nature's candy: dates
- dates have a super low "GI score" which means the sugars are released slowly and steadily into your blood keeping you feeling full and satisfied longer
- they are only 100 calories a pop and packed with 4 SUPERfoods... score
- they take 10 minutes to make -> whip up a double batch, seal in airtight container and keep them in the freezer until you're called upon to contribute some goodies for a holiday party - easy peasy! 

Gingerbread Bliss Balls
Adapted from Running On Real Food + Nutritionist In The Kitch 

1 1/4 c pecan pieces
1 c quick oats
2 tbsp cinnamon
3 tsp ground ginger
1 tsp ground cloves
1 tbsp honey
1.5 tbsp blackstrap molasses
1 cup dates (approximately 20)
a few grinds of fresh sea salt

Throw pecan pieces and quick oats into a food processor (I use my Magic Bullet because Santa hasn't brought me my long-awaited food processor yet *wink wink Santa*). Process until close to a flour consistency. 

Add cinnamon, ginger, cloves and salt to the pecan/oat flour you have created and pulse to distribute evenly. 

Now here's where the dates come in. If you have pitted dates, simply chop them up roughly and add to the processor - if they are not pitted, remove the pits, chop and add to processor.  Process until a nice dough forms. Add honey and molasses to the mixture and fold these ingredients into the dough with your hands. 

 Grab a tablespoon sized chunk of dough, roll into balls, and place on a nice big cookie tray lined with parchment or tin foil. If the dough sticks to your hands while you're rolling, a little water on your hands really helps to un-stick it all :) Put the tray of bliss balls into the freezer to set and transfer into an airtight container or baggie to store. Because these goodies are free from preservatives, they are best stored in the freezer. 

Fit Tip: Dates can be purchased at pretty much any grocery store - and trust me - I've tried them all! Some are too dry, some have those funky little nubs on the end, some are pricier than others. I've found that Save-On-Foods' newest brand is the best - the most moist, fresh, and well priced. Wrapped in a little yellow cardboard box in the Produce section and are called "Bam" dates. But feel free to use whichever brand you prefer, of course!

I hope you all enjoy this delicious, nutritious recipe and am more than happy to answer any questions you have about this recipe or any of the other tips I've provided. 

For now, I'll leave you with one of my favorites.. 

"Success is a sum of several small efforts, repeated day in and day out" - Robert Collier


Yours in strength & stretchiness,

- Brooke

Facebook | @BrilliantByBrooke
Twitter | @BrilliantByB
Instagram | @BrookeNatashaFit

Lean, Mean + Clean Eats: Spicy Turkey Chili with Basil-Bombed Cornbread

Mmmm... how could you not?

Ohhhh another cold, snowy day in Edmonton. If it weren't for my 3 day weekend, I might have been a little bummed! ha 

For those of you who I haven't caught up, I've got some exciting things on the go right now! I have one more test left until I am done my CanFitPro Personal Trainer certification (how exciting, right??!) and have already moved on to working towards my Nutrition Coach certification. Needless to say, my day was full of protein synthesis, muscular concepts, a big ol' mug of coffee and a big cozy fireplace and I wouldn't have it any other way!

Dad's in town from Calgary this weekend and stopped by my place for a quick lunch on his way in and this chili made for a perfect little lunch. (Original recipe cred: Lisa Lavery on chow.com) I picked up a package of Bob's Red Mill Cornbread mix (gluten-free) which I made with coconut oil and used my bestie Christal's little trick -- fresh chopped basil stuffed into the cornbread to add an extra punch of flavor. YUM! You've gotta try this, I'm telling you! A nice warm and spicy meal packed with fiber, protein and veggies... what more could you ask for? Here's the magic: 

2 tbsp vegetable oil

1 green bell pepper, diced

1 medium yellow onion, diced

3 garlic cloves, minced

1/4 c jalapenos, diced

1 lb ground turkey

3 tbsp chili powder

fresh ground sea salt + black pepper

1/2 tsp dried oregano

1/8 tsp cinnamon

1 can diced tomatoes

1 cup organic chicken broth

1 can red kidney beans

2 bay leaves

a few shakes of Franks

Heat oil over medium heat in large, deep pan and once hot, add bell pepper, onion, and garlic - cook until soft (about 5 mins). Up the heat from medium to high, and add ground turkey and jalapenos - cook until no longer pink. Add spices and cook until your house smells like home :-) (about 1 min). 

Add brother and can of tomatoes with juices, crank heat to high until pot simmers. Add rinsed beans to pot and re-simmer. Reduce heat to medium low, add hot sauce and bay leaves, salt and pepper. Let simmer for 30-45 mins and serve with a spoonful of greek yogurt, a few grates of your fav cheese, some fresh chopped cilantro (gives it a great fresh flavor and balances out the spiciness!) and you're ready to rock :-) 

As for my quote of the day, I am almost more excited to share this with you than the recipe!! ha ha This one lights my heart up... no two ways about it. 

“I FOUND EVERY SINGLE SUCCESSFUL PERSON I'VE EVER SPOKEN TO HAD A TURNING POINT. THE TURNING POINT WAS WHEN THEY MADE A CLEAR, SPECIFIC UNEQUIVOCAL DECISION THAT THEY WERE NOT GOING TO LIVE LIKE THIS ANYMORE; THEY WERE GOING TO ACHIEVE SUCCESS. SOME PEOPLE MAKE THAT DECISION AT 15 AND SOME PEOPLE MAKE IT AT 50, AND MOST PEOPLE NEVER MAKE IT ALL.”

BRIAN TRACY

Yours in strength and stretchiness, 

xo Brooke

Lean, Mean + Clean Eats: Buffalo Chicken Meatballs

Buffalo Chicken Meatballs with green salad -- When I am not dieting for a show, I will add some extra goodies to my salad (cheese/nuts/seeds/broken crackers) and throw a bottle of dressing into my bag for a quick lunch

Hi All!

A short + sweet recipe for anyone looking to "spice" up their lunchbox this week!! ;-)

Brooke's Clean Buffalo Chicken Meatballs

1 package ground chicken

½ small white onion, diced
3 cloves garlic, pressed (garlic press)
½ tsp extra virgin olive oil
½ bunch fresh parsley, chopped
1 tsp smoked paprika
½ - ¼ cup Frank’s Red Hot Sauce
A few shakes of sea salt + fresh ground black pepper

 Line a baking sheet with tin foil and preheat oven to 350 F. Chop the onion and press the garlic and toss into a frying pan over medium-low heat with olive oil. Soften for 3-5 mins until lightly golden, then add to a mixing bowl along with all other ingredients. Mix together until all ingredients are evenly distributed. I like to use a tablespoon to grab the meat out of the bowl and form into meatballs from there. This way’s nice because it also keeps them all the same size so they bake evenly. ;) The more you know... lol!

Bake for 10 mins, turn the meatballs over, and bake for another 5-7 mins. I always just break one apart to make sure they're cooked all the way through - just keep in mind they will have a little bit of a red/pinkish color to them because of all the hot sauce in the recipe! :-) Let cool + enjoy!

Way to mess up my name, Starbucks lady... ! ha ha ha ;-p

Make-a-Meal
For a quick and light meal, I love serving these meatballs with carrot sticks + celery, some Bolthouse fresh ranch dip and a handful of tamari almonds or throwing them into a big salad!

Depending on my fitness goals (if my meal includes carbs) I’ll add these into a bowl with some quinoa and a bunch of fresh chopped veggies. I like grated carrot, chopped green onions, chopped bell peppers, a few crumbles of feta (the goat’s milk type is my fav!) a few slices of avocado and a few shakes of tamari or soy sauce. Seriously delish! 

Lastly, a classic and comforting twist: spaghetti and meatballs! I'm not a huge fan of pasta, so I use spaghetti squash instead of noodles (a GREAT low carb, less processed substitute) and add my favorite tomato sauce -- Newman's Own and some mushrooms + onions!

Fit Tip <3

I do my grocery shopping between Save-On, Superstore, Sobeys and Costco and between all of these stores, Superstore's ground chicken is priced true to it's weight and normally runs around $5.50 for a pack, whereas Save-On sells the exact same package for $7. I know it's only $1.50 but when you go through as much ground chicken as I do, it adds up! ;) What can I say? My dad used to pack us all into the car on a Saturday to drive across town, to the Brick, when he heard a radio commercial saying they were giving away free coffee mugs and hot dogs.... so it goes without saying.... I know a good deal when I see one! lol!

 My mantra for this week is "When we write down our dreams, they become goals; when we act upon our goals, they become reality." So dream big, work hard, and don't you dare stop until you succeed!

Have a lean, mean + clean day fitfam!!!

xo Brooke

Bikini Bod Snacking: My 6 Current Snacking Obsessions (all around 200 cals!)

Well helloooo there beautiful!

After a week or so of being MIA, dont you worry, don't you worry child -- I'm BACK ;-) Wonder what I was up to? Ohhh just dancing the weekend away under the sunshine and stars at the very best jamboree there is... BMan.. there's just something about hearing your very favorite songs, live, in a big open field with a beer in your hand (yes, even us bikini athletes have to find a way to find balance in life and not forget to enjoy the little things! ;) I will note: this weekend's Bud Light Lime was my FIRST beer of the whole summer!!! Balance, balance, balance. 

Anyways, I've been meaning to put this post together forever now, and am so excited to share some of my absolute fav foods at the mo. These are all super easy, super simple and nice + balanced snack ideas that are great little ideas to have up your sleeve. Short + sweet post for today. Enjoy. 

1 cup 1% cottage cheese topped with ½  cup sliced red grapes

Nutrition: 260 cals | 32g protein | 3g fat | 29g carbs

Why's this snack brilliant? Well... first of all because it  (in a really weird way) kinda reminds me of cheesecake... and well.. come on, we all know that's just awesome! Something about the savory/salty flavor of the cheese, and the sweetness and crunchiness of the grapes.. i just love it! Instead of just eating a full cup of grapes, which are super sweet and pretty high carb, I balance this snack out by adding some protein and 'volume' with the cottage cheese. 

A sliced apple topped with 1 tbsp Maranatha all-natural almond butter + a sprinkle of cinnamon

MMMM... apples + cinnamon = 

Nutrition: 180 cals | 3g protein | 8g fat | 26g carbs

Why's this snack brilliant? Adding cinnamon to this high-carb snack actually helps slows down the whole digestion process. The benefits? Your blood sugar levels jump less than they would have by eating the apple sans cinnamon and you feel full longer :) score!  

2 tomato-basil rice cakes with ½ cup 1% cottage cheese

Nutrition:  200 cals | 18g protein | 5.5g fat | 25g carbs

Why's this snack briliant? This is another one of those "reminds me of" snacks. And it kinda "reminds me of" pizza! Seriously delish... just so very delish. 

2 plain rice cakes topped with 1 tbsp Maranatha all-natural chocolate almond butter + ½ a banana (if you really want a sweet tooth fix, sub the 2 plain cakes for 1 chocolate chip caramel rice cake! ;) hehe)

Nutrition: 215 cals | 5g protein | 9g fat | 32g carbs

Why's this snack briliant? Hollywood has it's power couples, and the world of food has almond butter. Ha ha. Yes, it's really THAT good for you! Not only is it a super-healthy fat, it's also packed with 7g of protein per serving. Protein being a bit more complex than the simple carbs (the rice cakes) takes longer for our body to digest, which is another bonus. Are you noticing a trend here? ha ha! Slow digesting foods are your friend. ;-) 

2 cups watermelon cubes dipped in ½ cup vanilla-flavored greek yogurt 

Nutrition:  215 cals | 12g protein | 2g fat | 38g carbs

Why's this snack briliant? Oh my goodness... my mouth is watering just thinking about this one! Gotta make this explanation quick. Greek yogurt is higher in protein than just regular yogurt, which helps prevent muscle loss, and fills you up. Also, watermelon is a superfood and the vanilla with the melon-y goodness is just unreal... seriously. Schwiiiing! (FYI: nutrition info listed is for Oikos 0%)

A banana sliced down the middle and spread with 1 tbsp Maranatha all-natural almond butter

Nutrition:  145 cals | 3g protein | 8g fat | 18g carbs

Bonus: Pretty much just an upgrade to the classic PB and banana combo... but there's just something so irresistible about the more mild, but creamier flavor of almond butter. Try it try it, try it! You gonna like it. ;) #OBSESSED.

I've got just some regular PB with my banana
here but this picture's from a few months ago.
Although PB and banana is unreal, I
am just absolutely in LOVE with almond butter
right now so I switch the 2 up :) 

Now THAT was a good meal! My little
tomato-basil rice cake thrown into a
dinner... yes. I like it THAT much!

There's definitely plenty of other great, smart options out there that are easily searched up on pinterest, fitness magazine websites like fitnessrxwomen (my fav) and blogs. A healthy, happy lifestyle starts with small changes that become habits, so for the next 7 days, I challenge you all to focus on one small change: commit to yourself to snacking smarter! :-)

Until next time, remember "commitment is staying loyal to what you said you would do, long after the mood you said it in has left you".  

Have a happy, healthy, fit and fabulous week! 

xo Brooke