Chickpea Dark Chocolate Chip Cookies! (yeah, you read that right!)

Chickpea recipes have been all the rage on Pinterest these days and one of our TT members just told me how much she loved a recent weekend recipe trial she did (thanks Yolanda for the inspiration!)

I decided it was time to jump onboard the chickpea craze and test it out for myself!

I had some taste testers from the studio give me two thumbs up, and I really liked them since I can’t eat eggs and haven’t had a cookie in a long time! I hope you enjoy these as much as we did, and I’d love to hear what you think!

The main ingredient might surprise you!
The main ingredient might surprise you!

1 cup of canned chick peas

4 packets of splenda (you could also use stevia OR 1 tbsp of honey which would slightly adjust the nutrition)

2 tbsp of PB2 (Optional, be I like the flavour it gave them!)

Dark Chocolate Chips (your choice of how many, I put 2-3 per cookie, and for the sake of calculating this recipe used 16)

Blend in a mixer and place in small balls on a cookie sheet lined with aluminum foil. Bake at 350.

***You could also add in protein powder

Here are the nutrition details for this recipe that made 10 small Cookies:

25 calories/.7g fat/4g carbs/1.4g protein/1g fiber

Here are my little guys waiting to be eaten!
Here are my little guys waiting to be eaten!

 

Fat Loss Tip #7 – Journal your food

No. I don’t think you should journal your food forever BUT I do think it is a valuable tool when starting out with your goal for the following reasons:

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1  – It can help  you learn about food and nutrition. 

Journalling your food and working with a good nutrition coach can accelerate the learning process when it comes to nutrition education. You can start to learn the nutrient information for what you are eating and how best to plan a  strategy to hit your fat loss goals.

2 – It will help you learn how much food and the right types of foods to consume, to hit your fitness goal(s).

Depending on your goal, what you’re eating has a HUGE impact on your success! Are you training for a sport? Are you training for a fitness show? Are you trying to decrease the likelihood of getting osteoporosis ? Are you prone to kidney stones and want to ensure you can prevent them? Are you looking for fat loss?

Your goal will dictate the total calories and total macronutrients that you need! Your training program, age, gender and body type of course will also come into play.

3 – It will keep you accountable and help understand what you need to work on!

When you work  with a coach and journal your nutrition as a team, you can work together to make sure you have a strategy for success.

Journalling coupled with nutrition coaching is an excellent way to ensure you have all the education, info and strategic planning needed for success!

Fat Loss Tip #6 – Focus on whole food eating!

This is an easy and effective way to ensure that you stay on track with your nutrition and on course to hit your fitness goals!

Whole food eating is built upon one important rule: If it’s processed, comes out of a bag or has more ingredients than you can count on your fingers – don’t eat it!

Now you will have some exceptions for foods that must come in a package such as eggs, meats, oatmeal etc…but I think you get the idea!

When it comes to including items like bread or sauces still try to go as natural as possible. Bread purchased from a local bakery will have far less ingredients, fillers and artificial flavours versus store bought bread. Try using spices, balsamic vinegars and olive oil to give your food optimum flavour! The same goes with peanut butter (the perfect compliment with a banana or an apple). There are a variety of nut butters that are natural and taste delicious or make your own!

apple and pb

Fat Loss Tip #5 – Don’t Eat Standing up

You’re in the kitchen, your mind is wandering off to your list of things to do or a conversation that is making you frustrated. Perhaps you missed a snack and you’re just feeling ‘hangry’ (you’re so hungry you are getting super grumpy!). You find yourself opening the cupboards, reaching for whatever is available and munching away. Before you know it you’ve eaten a cookie, a handful of popcorn and you  think, SHIT what did I just do!

Eating when you’re distracted, upset, stressed or in a rush is NOT a good approach when it comes to fat loss. It will lead you into poor food choices and ultimately derail your progress – and who wants to do that!

Because we've all been there...
Because we’ve all been there…

Here are some strategies to solve this habit. NOTE it is a habit and it just takes some practice to change this behaviour.

1 – If you are a muncher when you prep meals (like I am) stash a pack of minty gum in a kitchen drawer. Pop a piece in, and you’ll be less likely to munch as you prep!

2 – Drink water or make an herbal tea instead. Perhaps you’re just thirsty!

3 – Make a conscious effort to prep a meal or snack, sit down and then enjoy it. Eat slow and don’t eat standing up over a box of cookies, crackers or nuts. You will end up eating more then you intend on AND then feel too full (we’ve all been there, right?)

So when you are ready to  have a meal or snack, take a seat, enjoy your eats and remember to keep focused on your goals!

My Favourite Pizza Recipe

I love pizza.

A lot.

I’m going to share with you my favourite way to make pizza. Trust me, it’s pretty awesome!

What you need:

* large mushroom cap (I usually prep two!)

* tomato sauce or pesto

* Your favourite sliced protein (chicken, ham, pepperoni perhaps some bacon?)

* Your favourite veggies (onion, red peppers, broccoli)

* Your favourite Cheese (goat, mozzarella, cheddar)

*Your favourite herbs (cilantro, basil)

Top your mushroom caps with awesomeness, bake on a cookie sheet at 350 for about 10-15minutes until the cheese browns a bit.

ENJOY!

mushroom cap pizza goodness!

 

The Latest Awesome Fitness Reads!

reading dogs

 

Surfing around the internet on Sunday morning made me come to the grand conclusion that it’s no wonder the average person gets incredibly confused when it comes to learning about health and fitness.

Eat paleo, don’t eat paleo, have cheat days, don’t have cheat days,  train deadlifts, don’t train deaf lifts…you get the idea.

Here  is how we are going to provide you with the BEST information. We are going to point you in the right direction of what to read in order to get top notch info we think you would like to know!

Our team at Taylored Training is constantly reading, analyzing and researching information that we want to share with you!  This is on top of the content that we also write and publish!

And without further adieu…

Continue reading The Latest Awesome Fitness Reads!

Fat Loss Tip #3 – Train a minimum of 4x a week

4 hours. That’s not a lot to ask, is it?

If you’re serious about hitting your fat loss goals, then get serious about making time for 4 training sessions a week (perhaps 5 if you can swing it!). We find in our experience that this is important for two major reasons:

1 – This number of training sessions instills the habit of regular training. This is VERY key to long-term success.

2  – Hitting this number of sessions per week will allow you to see strength gains, mobility gains and physique transformation PLUS it allows for 2-3 days for rest and recovery.

Ensure you have qualified coaches, a well designed program and the support you need to hit this target!

#itrain

 

3 Things I learned when I got injured.

Injuries suck.

Life tasks become challenging. You feel overwhelmed with frustration. And, you can’t exactly train like you are use to.

Like I said, injuries suck.

A couple months ago I sustained an injury to my wrist. It’s been a slow recovery process but I must say I’ve learned an incredible amount in the process.

I went through the ‘stages of injury’ as I call them.

Stage #1 Denial: It’s not so bad. I’ll be fine. It doesn’t hurt THAT much. Yeah, that was all bullshit. 

Stage #2 Facing The Facts: Yes, this injury wasn’t going away. I couldn’t ignore it. Not being able to open doors, lift a plate or hold a glass, let alone demonstrate a side plank or turkish get up to a client was NOT ok. I was hurt and I had to accept it.

Stage #3 Supreme Anger and Feeling Sorry for Myself: Yep. That wasn’t a fun stage for Taylor. I was frustrated that I couldn’t resume my normal training routine OR do my favourite exercises like Turkish Get ups, KB snatches or pull-ups (yes, I’m aware I’m a bit strange). I felt like I was going to lose my strength and not be able to maintain my fitness. I had to get over myself and I did (eventually).

Stage #4 Trusting the Process and focusing on getting better!: I am fortunate to have an absolutely incredible physiotherapist as a colleague, teammate and good friend. She has given me outstanding care and has been extremely patient. Wrist injuries take time and as of today I’m almost back to full training capacity; She. Is. Incredible.

So here are my 3 big takeaways and if you have an injury I hope you can hear me out because you don’t have to just ‘live with it’ AND you can actually use the time to focus on other aspects of your training to better hit your fitness goals!

Cause we've all been there.
Cause we’ve all been there.

 

#1 – Find a physiotherapist that is focused on getting you better. This is THE most important thing you need to start with. Find and work with THE best.  And no, sitting on a machine for your treatment is not going to help your injury (just like it won’t help your fitness, sorry I had to, couldn’t resist…).

#2 – Be patient and learn to work around your injury. Because I’ve had to modify my training I have been able to work on some other areas that I’ve been neglecting. For example today I held the a Kettlebell bottom’s up with the 24K and that felt awesome!

#3 – Maintain your training and find a coach that can help you – don’t give up! The WORSE thing you can do is simply not train. You can still train, trust me. Work with a coach that can modify your training to help you focus on getting better while still working on your fitness goals.

Like anything in life, you can learn a lot from the bumps in the road, never let them stop you!  (but always slow down for speed bumps while driving.)

 

 

 

Fat Loss Tip #2 -Eat a complete protein at every meal

I read a lot of food journals throughout my week as a coach, and a lack of protein is the #1 mistake I see people make.

So what’s the deal with including this macronutrient? 

Protein is present everywhere in the body including your muscles, bones, connective tissue, blood vessels, blood cells, skin, hair and even your finger nails!  The protein in your body is constantly being lost or broken down as a result of normal physiological wear and tear, aka life!

You can not survive with out protein. It’s a key player in the repair and construction of muscle tissue, otherwise known as building your pipes.

pipes

Post-Training

It’s important (for obvious reasons) to keep a steady amount of protein in your diet throughout your day but it’s particularly important to ensure you have adequate protein post training.

When you stress your muscles (this is a good thing that happens when you train) with resistance training, your brain tells your muscle cells to start making new proteins. (Envision your brain  like a chief plant manager, hard hat and all, telling the assembly line to hurry it up and get producing more protein ASAP!). In order for the production to take place, there must be enough amino acids available to make it happen. By keeping your body supplied with protein throughout your day and especially post training, you are able to keep yourself in an ‘anabolic’ state (muscle building) versus a catabolic state (when muscle loss occurs).

This is why a post training shake is specifically recommended, since your body will digest liquid calories at a faster rate and you will also be able to provide your body with much needed protein.

In terms of fat loss, studies suggest that higher protein diets promote greater fat loss because your body has to work harder to digest protein versus carbohydrate,know as the thermogenic effect. Also, time and time again the research demonstrates that higher protein diets lead to an improved state of satiety, fancy lingo for saying you feel fuller for a longer period of time and are less likely to grab the chocolate sitting in the staff room!

With all this being said, amping up your protein intake doesn’t equate to instant muscle, you have to earn it with your training! Also any surplus of calories from protein can be converted into body fat, so it’s a matter of balance, which is key when planning out what you eat.

The best way to ensure you are getting enough protein is to include a portion at each meal. While you don’t need to reach for the 12 oz steak, aim to include complete protein sources like eggs, animal meats and dairy protein found in cottage cheese, greek yogurt and milk.

egg white omelet

 

 

 

by Whitney Garrah