Healthy Classic Shortbread Cookies (v, gf)

If there’s one thing we all love, it’s Christmas baking. Am I right?



I recently asked my private coaching group on Facebook what their favourite holiday treat was. I would pick one and make a healthier version of it to enjoy, guilt-free.

The popular vote? Shortbread.

Cue the macro-friendly magic. 

This recipe is gluten free if you use GF oats for the oat flour, and can be vegan if you use plant-based margarine instead of butter.

macro-friendly, gluten-free shortbread cookies. 3 cookies is 1 serving!

For those on a meal plan with EVLV fit, three (yes, 3!) cookies is:

1 serving of fats + 0.5 servings of “any” carbs


Don’t have coaching, but looking to team up? Head over to our coaching page to see if we can help you!

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©2019 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Low-Carb Peanut Butter Cookies

These low-carb, gluten-free, sugar-free, dairy-free, soy-free, leto-friendly cookies will be the best part of you day! Eat cookies and still lose weight.

How to Stay on Track During Any Holiday

The Holidays can be Stressful.

In more ways than one. The impending dread of endless treats. The uncontrollable noshing on high-calorie baked goods that we just KNOW won’t fit into our normal calorie budgets. Not only the dread around food, but the time we get together with family can be stressful and a little more than emotionally draining. This can increase anxiety and lower our usually-much-stronger self control (the control we would NORMALLY use to resist the temptations laid out in front of us). 

Let’s add in the ease in which we feel obligated to go back to our normal, lazier habits when we are away or with family members, and our whole healthier routine we had started goes out the window.  

candy corn halloween candy holidays treats weight loss

And I’m not just talking about Christmas.

New Year’s drinks and Appies, Easter chocolate, Thanksgiving, Halloween candy, National Holiday Barbecues. Even Valentine’s day and birthdays are a reason for people to get together to eat, drink, and be merry.

Talk about a recipe for disaster. 

But it doesn’t have to be if you can implement a few health-saving tips for ourselves. 

Below are 8 helpful hacks that I use around the holidays to ensure I don’t make myself sick and over indulge on things I don’t actually want to. Keep these tips in mind for yourself when you’re in a different routine or environment over the holidays (where it’s easier to pretend the 5 peppermint brownies don’t count in our macros). 

8 Tips To Stay on Track During the Holidays

1. Stay Moving!

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Whatever you do, try to make it as active as possible.

This means something as simple as opting for stairs instead of the elevator, parking farther away than you normally would and walking into the mall, or going for a brisk walk around the block of your parent’s neighbourhood when you’re over for festivities (hint: this is also a good excuse to get away from cousins you don’t like..).

2. Stick to Your Regular Routine

You know all those things we do that helps us feel good everyday? Whether it’s meditating in the morning, going to the gym, showering, or even something as simple as eating 2 eggs with oatmeal in the mornings, keep doing it through the holidays! Even if you’re away from home or have people over, do as much as you can to maintain your healthy habits.

winter exercise holidays stay moving

The more you can keep up your daily routine the easier it’ll be to bounce back into everything after the holidays are over. Plus it may help you maintain a sense of control and normalcy in a flurry of screaming inlaws.

3. Choose your Foods Wisely

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Don’t stay away from everything you LOVE, but be rational about what you TRULY want to indulge in.

Be mindful with your serving sizes and don’t mindlessly bite into things you could easily pass on. Save your calories for grandma’s christmas cake and leave those dense, plain Christmas cookies from WWII on the coffee table in the tins where they belong.

4. Eat treats LAST, not First

Always have a rule: ONLY eat the goodies AFTER you’ve nourished yourself with something wholesome and nutrient-rich. This will save you a lot of grief when it comes to blood sugar and insulin regulation. Spiking blood sugar with high-calorie foods are a sure-fire way to lead to the well-known sugar crashes and cravings later on in the day. s well as over-indulgence on the sugary things.

easter candy treats control indulge

5. Bring Your Own Snacks

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Whether it’s for your day of Christmas shopping or your weekend at the siblings house for Easter, bring healthy snacks to tide yourself over. Eat things you know you love instead of shoving chocolate eggs into your mouth with everyone else.

Remember, they aren’t working as hard as you to better their health. Don’t expect them to have healthy snack for you. 

Healthy snacks could be low-fat, low-sugar protein bars, homemade granola bars or healthy cookies, hummus and vegetables, beef jerky or even vegetables and dip!

6. DON’T LET FAMILY PRESSURE WIN

For most of us, Christmas is not a time that we are absolutely excited about when we think about getting together with family. More often than not they’re the worst ones when it comes to heckling you for healthy choices and forcing you to eat/drink way more than you normally would.

I’m personally here to tell you IT IS OKAY TO SAY NO!

And some people might secretly admire you for making healthier choices….

say no to family pressure

7. When it comes to DRINKS, choose wisely

be wise about alcohol consumption

Holiday drinks like alcohol and eggnog stack on copious calories without any nutrient benefits.

And after one or two, those calories can add up fast.

Choose lower-calorie or light alcoholic drinks, diet sodas or juices, and don’t forget to always drink a glass of water in between every mixed drink you consume.

8. Forgive yourself and MOVE ON

So you overindulged. Don’t sweat it, unless you are literally doing so from all the sugar/meat (but seriously I hope no one has to suffer through that).

The best thing to do is forgive yourself, don’t get down on yourself, and return to regularly-scheduled programming tomorrow and the next day.

As long as it doesn’t become a habit, one day of too much Christmas cake or BBQ surf and turf wont kill your progress.

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There are many time throughout the year that test our willpower (and ability to put up with relatives). 

Having a coach is an affordable way to help you plan appropriately for your holidays, and stay away from shoving too many treats in your mouth without noticing.

The more we can prepare ourselves for the holidays, the less torturous it will be. and the less likely you will be to overindulge on the things you could’ve passed on. I know it’s cliche, but if you FAIL to PLAN, you’re PLANNING to FAIL.  

 

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

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©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Simple Sweet Potato Muffins

I think sweet potato was meant to heal the cracks in my soul. Well, that and peanut butter (let’s be real, PB is the OG for most people).

We may not think of sweet potato as a good alternative to butter/flour in a muffin recipe but it totally works. These muffins are slightly sweet, with a moist, perfectly-dense texture that will make it hard to eat just 1 in a sitting (seriously- hide them from yourself- meal plan-ers get to eat 2 at once! ).

With the option to use a gluten-free oat flour, these muffins are sugar-free, gluten-free, soy-free, guilt-free, and seriously GOOD. My only piece of advice? TRY THEM NOW. 

And with only 99 calories per muffin, what’s not to love about these quick, tasty, sugar-free treats? 1.7F/14C/6.3P – all you need is a blender or magic bullet (well… and an oven)!

(To cook the sweet potato beforehand, I always just pop them in the microwave for a few minutes, until soft, and peel them after they’ve been cooked.) 

 

 

For those on a meal plan with EVLV fit, two (yeah, 2!!!) muffins is only 1 serving of “any” carbs + 1 serving of lean proteins for your day!

Don’t have coaching, but looking to hire one? Head over to our coaching page to see if we can help you!

Want More?

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©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Black Bean Chocolate Cake

cake

Okay, so I’m not a big fan of chocolate 🍫.

I know, I know, who am I?

But seriously, if I could choose vanilla every day I TOTALLY would. While I don’t necessarily LOVE chocolate, I AM a big fan of experimenting with “healthy” foods and food alternatives.

Therefore, I’ve experimented with HEALTHY Black bean chocolate cake 🍰. It’s my latest experiment, and it turned out pretty dang good if you ask me- and I don’t even love chocolate!

This cake is moist, chocolatey, and absolutely delicious; Without all the guilt of eating a giant piece of regular chocolate cake! Packed with fiber and good-for-you micronutrients, you wont even notice it has no flour and you made it with beans.

When people hear “black beans”, they usually shy away from using them in baking. I mean, I agree that’s probably not what they were meant for. But as a healthy, high-fibre alternative to using just flour and butter, this cake adds in a little health to the line up of treats and lower-cal desserts. Plus, higher fiber in our diets is extremely important to our overall health, just see my post here.

If you choose to use gluten-free oats for your oat flour, coconut oil, and Enjoy Life chocolate chips, this recipe will be Wheat/Gluten-free, Dairy-free, Soy-free, guilt-free, and 100% delicious. If you choose to use dairy or non-GF oats, it’s still soy-free, guilt-free, and delicious, don’t worry.

It’s way easier than it seems to bake with black beans (and not be able to taste them in your cake, duh). The most important thing is to have a good food processor or blender. So without further ado (honestly I never read those long blogs before a recipe anyway), here is my version of black bean chocolate cake for YOU:

For anyone on a meal plan with EVLV fit, one piece is 1 serving of “any” carbs + 1 serving of fats for your day!

Don’t have coaching, but looking to hire one? Head over to our coaching page to see if we can help you!

cake

Want More?

< Check Out More Recipes <

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.