Healthy No-Bake Cookies

Hey Everyone,

I'm so excited to share this recipe with you, because I grew up on No-Bakes, and there is no way I can give them up……so that means I had to find a healthy way to make them.

Let me assure you, that you will not be able to tell the difference at all!  These taste exactly the same, but without the butter or the sugar.  They are so good, that my sweet picky 2 year old  even eats them…in fact LOVES them.  Which is great, because I'm always trying to come up with healthy ways to get good food into his little belly.

In fact, I think you will love these even more than the Bad No-Bakes….and yes they are VERY addicting!

They are a cinch to whip up, it only took me about 10 minutes total to do everything, so if you need a healthy cookie around to curb your cravings for bad stuff, or you're looking for an easy healthy dessert to bring to a party, this is it!

One more thing, before I post the recipes.  If you are looking to be UBER Healthy when making these, be sure to use Local Raw Honey, All-Natural Organic PB (ingredients literally just say peanuts), Organic Cocoa Powder (or Cacao, even healthier,  although i haven't tried this, so not sure if it will alter the taste), Organic Coconut Oil, Organic Vanilla Extract.  This would be the healthiest you could make it.  I did not have all of these on hand, so I used what a had.  It's just a suggestion.

I hope you enjoy this recipe!  It's sure to please the whole fam!

Until next time...

7 Day Clean Eating Challenge

Hey Everyone,

Thanks for stopping by!  I want to take a minute to tell you about my latest FREE Challenge.  As you know by now…if you have been reading my blog at all, I love nutrition and clean eating.  Because I love it so much, I decided to create my very own 7 Day Clean Eating Challenge, just like so many others have done.  I'm not an expert in nutrition, but I have spent a lot of time learning how to create healthy meal plans, prepping my meals for the week, and losing weight because of it.  So, I feel qualified to be able to create my own plan!!

First, I started by looking up some of my all-time favorite recipes on Pinterest.  I LOVE Pinterest!  It is literally where I get every single recipe and idea for anything I make!  I have healthy breakfast, lunch, dinner boards, healthy snacks, clean eating, nutrition, smoothies, and on and on and on.  Did I mention that I love pinning!!   Also, now would be a good time to insert my Pinterest Profile if you are interesting and seeing all of those great healthy boards.  CLICK HERE to find me on Pinterest.

Second, I took all of my favorite recipes and loaded them into MyFitnessPal to check on the ratio of Carbs to Fats to Proteins to make sure everything was in the right percentage for losing weight.  I also kept the calories low, around 1350-1450 in order to jumpstart weightloss.  I do not recommend staying at this low of a calorie range for a long time, but as I said before it's a great way to lose up to 7 pounds in a week.

Third, I tested it out on a good friend, and she ended up feeling great by the end of the challenge and losing 7 pounds.

Lastly, I opened it up to the public in my private FB group, in which I had about 65 people join and take the challenge.  The results were wonderful!  Lots of people lost weight, felt better, but best of all it has started so many of them on their journey to a healthier lifestyle.  Many were surprised that healthy food could even taste that good.  One of my biggest passions is making healthy food actually taste good to people who do not normally like healthy food.

Here are a few quick testimonials from the group:

"I didn't weigh myself beforehand ; no scale, and didn't think of it while I was at Publix. I, surprisingly, haven't had any cravings since we started, and I am one of those people that usually eat a dessert every day! So I'm hoping the cravings stay away. Coworkers have envied my meals as much as they would normally want a pizza or slice of cake someone would be eating. So that's nice. Maybe I can help spread the nutrition!"

"I weighed myself at the beginning of the challenge and lost 4.2 pounds, which makes me excited. I could have lost more had I exercised during the week. Busy week at school - testing and interrupted classes. Not fun! That's no excuse really. The food was delicious and simple to prepare. I loved the idea of prepping ahead of time. I am certainly going to continue eating more healthy. I found out that I really don't need all those carbs and my body stopped craving them after a few days. Thanks, Nat."

"So far 6 pounds and I've already prepared 5 kale smoothies,3 mango smoothies and 3 spinach salads for the week"

"thank you so much for all the work you have done for this challenge. I was very nervous about it and honestly did not think I could go a whole week without sugar! I love to exercise but have really wanted to be more intentional about eating healthy. I have lost 4 pounds but better then that you have started me on a journey to eat healthier and given me the motivation to make healthier choices when it comes to my eating habits. You also helped me face my fear of vegetables in my breakfast smoothies. Thank you!!"

" I definitely had more energy this week and was only hungry at meal time. Favorite meals: cabbage rolls, kale/banana smoothie & spinach/blueberry/feta salad! Least favorite probably cabbage wraps-not a fan of raw cabbage!. All in all, a great week. Definitely motivated for more clean eating!!"

The reason that I decided to put this in a blog, is because I would love for you to join my group and take the FREE Challenge.  Below I have posted an idea of what the meal schedule is for the first three days.  Mind you, I have provided recipes, meal prep instructions, a grocery list, a getting started list, a meal schedule, and a followup schedule.  Everything you need to make getting healthy SUPER EASY.  Check it out below.

Day 1
Breakfast--Kale/Banana Smoothie
Snack #1--Carrots/Hummus
Lunch--Mango Black Bean Salad in Mason Jar
Snack #2--Blueberries/almonds
Dinner--Cabbage Rolls

Day 2
Breakfast--Overnight Oats with Blueberries/Chia Seeds
Snack #1--Pear/Almond Butter
Lunch--Mason Jar Detox Salad
Snack #2--Avocado/Lemon Juice
Dinner--Napa Cabbage Wraps

Day 3
Breakfast--Blueberry Yogurt Parfait
Snack #1--Tomato with Basil, Feta, Balsamic Vinegar
Lunch--Spinach Blueberry Mason Jar Salad
Snack #2--Mango/Banana Smoothie
Dinner--Chicken Quinoa Kale Bowl

If you would like to take the 7 DAY CLEAN EATING CHALLENGE, PLEASE CLICK HERE.

That link takes you to my FB Page.  You will need to send me a friend request, and send me a message saying that you want to be in FIT NATION CLEAN EATING.  The ONLY way I can add you into the group is if we are FB Friends first.

Thanks so much, and I hope you will join us!!!!

Vegan Homemade Granola: No sugar or butter added.

Today, I want to blog about a yummy Granola recipe that I just found and tweaked a little bit.  If you don't know me by now, I love clean eating and I'm trying my hardest to fuel my picky toddler with good nutrition.  It can be tricky, but I have found that by making the things he loves that I buy at the store, I am able to make it more healthy and add in some extra healthy stuff!

Healthy Lunch/Dinner Idea: Sweet Potato Nachos

If you are like me, a busy mom, entrepreneur, and musician, I NEED simple healthy meals that i can prep ahead of time.  Let's face it, who really has time to cook 3 healthy meals everyday?  Well maybe someone, but I'm busy trying to raise a 2 year old and follow my dreams.  So, I'm super excited to share this YUMMY, QUICK, EASY, HEALTHY recipe with you!  If you LOVE Sweet Potatoes, you are going to love it.

PIYO Month 1 Results

Can i just start out by saying this workout is a game changer!  I consider myself to be a pretty fit person in general, but i never thought in a million years that a low impact workout like this one would define my body like no other workout has.  This is the strongest and most ripped i have ever been in my life.  The best part is that since it is low impact it's great for everyone, all fitness levels, and those that have injuries or back problems.  It will build up your core strength and help your body become more flexible which in turn means your joints will thank you!

Key Lime Shakeology Pie

Check out this fabulous and nutritious Key Lime Pie Recipe made with Shakeology.  If you thought healthy eating had to be kale chips and hemp seeds, think again.  In my own opinion, you just have to figure out how to make healthy food taste like the things you love that are unhealthy.  So, if you are craving some key lime pie, but it's not on your diet, then this is for you my friend.

Key Lime Shakeology Pie

2 scoops Greenberry Shakeology
1 container tofu, silken firm (approx. 12 oz.) 
Juice of 2 limes 
1 Tbsp. sugar-free lime Jell-O® mix
2 Tbsp. orange juice
2 1-1/4 oz. Kraft Philadelphia cream cheese
1/3 less Fat Mini
1 premade whole-grain graham pie crust

Directions: Place tofu, Greenberry Shakeology, Jell-O, lime juice, cream cheese, and orange juice in blender; blend until smooth and creamy. Pour into pie crust and refrigerate until firm, at least 1 hour. (Makes 8 servings.)

Calories: 168 per serving

If you are looking for more tasty shakeology recipes, or if you would like to order a bag, click on the link below.

myshakeology.com/ntothehoangz

What does a healthy diet look like?

Living in America, where portions are way too big, most foods are processed, and even natural products aren't really always natural, it can be difficult to figure out what to eat, how much to eat, and what brands even.  While i do not consider myself in any way to be a nutrition expert, i have been eating healthy for a long time, and have learned a lot along the way about what to eat, how much to eat, and what brands are good.  So in this post, I would like to show you exactly what I eat on a daily basis, how I come up with the correct amount, and what brands I love to buy the most.

Let me start off by saying that I am 32 years old, weight 116 pounds and live a very active lifestyle.  I workout 6 days a week, chase around a 2 year old all day, do martial arts a couple nights a week, and play in a band, so my calorie count is pretty high.  Of course there are many different ways to calculate calories, but i follow a very simple equation.

First to calculate your caloric baseline take your current weight in pounds times eleven (116 x 11).  That equals 1,276.  Next you will take that number and add 400 calories (we call these maintenance calories.)  I'm currently at 1,676 now.  The last thing is to subtract 600 from that last number, so now my final number is 1,076.  If the number is ever below 1,200, you need to round up, because eating any less than 1,200 calories isn't healthy or recommended.  By eating too little calories, you may find that you have trouble losing weight too.  My final number is 1200, but because i am so active, i personally add a couple hundred more, so i will stay around 1500-1800.  At the stage i am in my fitness, i'm not looking to lose weight, i'm looking to just maintain, so what you need to understand is once you get to your desired fitness/weight loss goal, you want to eat to maintain your weight.  It's unhealthy to always have a deficit.  I won't get into all that in this post, but just want you to be aware.  Now remember, this is just an example and one way to easily calculate out how much you need, in no way is this the standard or the perfect equation.  It is what has worked for me, and many of the people i have helped to lose weight.

The next thing i would like to show you is how i plan out my diet for the week, based on what i have just explained.    I will be using the nutrition guide from the program PIYO, because it tells me how much one serving is for any food item I choose.  Sidenote:  All of the beachbody programs come with nutrition guides, tell you how to calculate calories, and give you pages of food to pick from with the servings laid out.)  Based on the equation for calories, it's showing me that i need 1200.

As you can see I will be under Plan A.  The rest is easy, simply choose the correct amount of each food item from the following pages.  If you do not own a program that has all of the servings figured out, you will just have to check the label on your packages for serving sizes.  Here is an example of vegetable choices to pick from.

Next, I will show you an example of what i eat each day for at least a week, then i will switch it up.

Breakfast

                                                   1 Scoop of Shakeology       1 Protein

                                                   1 Banana                             1 Fruit   

                                                   3 tsp. of Peanut Butter         2 Healthy Fats

                                                   1 Cup of Spinach                 1 Veg.

                                                   1 Cup water/ice

Snack #1

                                                   1 Cup of Sliced Carrots       1 Veg.

                                                   1 Tbsp. of Hummus             1 Healthy Fat

Lunch

                                                   2 Slices of Bread                  2 Grains

                                                   1 Cup of Tuna                      2 Proteins

                                                   1 Apple                                 1 Fruit

Snack #2

                                                  10 Large Asparagus Spears    1 Veg.

Dinner

                                                  4 Slices of Turkey Bacon       1 Protein
                                                  1 Cup of Cherry Tomatoes     1 Veg

Remember this is an example for someone who is eating between 1200-1399 calories.  The other reason I love the way this is laid out is because, we hear so much about low-carb, paleo, protein heavy diets, and so on and so forth.  Every year scientists and dieticians come up with a new diet plan.  Well i'm here to tell you that MODERATION is key.  It's ok to eat all of these things, and yes while you may lose weight on a low carb diet or whatever else you have tried, you often gain it back as soon as you quit, because nobody can live a life constantly depleting out certain foods.  This way is balanced and you don't need to rid anything, except high sugary, refined, enriched processed foods, which are never good for you anyway.  I will also tell you that I will eat 1 or 2 cheat meals a week, just to reward myself, and let's face it, no one can eat super healthy all the time!  Let's be real!

Lastly here are some of my favorite brands!

  

I hope that you found this information helpful on your journey to losing weight, or just becoming healthier.  If there is anyway i can help you, please let me know!  I'd love to help you set up a meal plan and exercise routine that will help you to reach your goals, if that interests you, please click the link below to sign up.

http://Natalie.AutomaticCEO.com/go10

3 Day Refresh Review

You may or may not have heard of a brand new product by Beachbody called the 3 Day Refresh.  Notice i said Refresh and not cleanse.  Why you ask?  Well, it's meant to help you feel refreshed, and not drained as many cleanses will make you feel after a couple of days.

So what's in the 3 Day Refresh?  Well, there are a couple of options.  You can get a 3 Day Refresh Challenge Pack, which comes with a whole bag of Shakeology on top of the Refresh, you can get just the Refresh with 3 Shakeology packets included, or just the Refresh with no Shakeology included.  I recommend that you pick one that has Shakeology in it.  Each day you drink a total of 4 shakes, 1 Shakeology, 2 Vanilla Fresh (which are actually quite tasty), and a Fiber Sweep.  Each of these shakes will be supplemented with either fruits, vegetables, healthy fats, and the option of drinking green tea or black coffee.  There are even a couple of different healthy dinner recipes for you to pick from.  It's very simple and easy to follow.

So why the 3 Day Refresh over any other cleanse?  Well, most other cleanses, such as juice cleanses really tax your organs, whereas the 3 Day Refresh delivers all of the essential vitamins and nutrients to your organs and body to help them function and full capacity.  While i cannot vouch for every other cleanse, i can vouch for this one and say that there is nothing artificial or fake in any of the shakes.  Everything is 100 percent natural.  The shakes are all plant based, so even people who are vegetarians can do this cleanse (just be sure to order the Vegan Shakeology bag if you choose to go that route).

So what kind of results can you expect?  Well most people lose at least 3 pounds, and i've even heard so much as 9 lbs lost.  However, this is not just a system for people who are looking to lose weight, it is for people who are looking to start into a healthy lifestyle, or someone that has just had a bad month of eating and wants to get back onto a good diet.  It's great for everyone, and your body will love you for it. 

The other thing i love, is that you can do this in a weekend to get ready for a wedding, or a trip, or some special occasion.  If you just need to lose 5 pounds and you don't have a lot of time.  This is your HEALTHY solution!

I personally did the Refresh last week, after a bad month of eating and lots of traveling.  It's hard to eat healthy on the road, so i was excited to get my body back in gear.  I lost a total of 2 lbs doing it, and I really felt and noticed a difference in my body.  It helped me to get back on track.  I've posted a pic below of my before (on left) and after (on right).  

To buy the CHALLENGE PACK, which comes with a FULL SHAKEOLOGY BAG, and is on sale through July 31, CLICK this link https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack.  It should say 3 Day Refresh Challenge Pack.  This is the one you will need to get for my REFRESH AND SUMMER SHAKE CHALLENGE beginning July 21.  If you would like more details about that challenge, please click below.

https://www.facebook.com/events/777103792342540/?context=create&ref_dashboard_filter=upcoming&source=49

To just purchase the 3 Day Refresh without a Full Shakeology Bag, click the link that is just under the Challenge pack link, at the top right hand corner, or click below.  Be sure that the coach listed is me Natalie Hoang, before you checkout.

https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack

Check out the video below, if you still have questions.