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Ingredients: 1 pound sweet potato (cooked and skin removed) Tip: purchase about 20-24 ounces of raw sweet potato to ensure you that you will have a full pound when you cook them and remove the skin 1 cup rolled oats 1/2 cup all purpose four 1 cup ultra-filtered skim milk (I used Fairlife) 2 large eggs 2 tsp baking powder 1 tsp vanilla extract 2 tsp pumpkin spice 1/2 cup of stevia Pinch of salt…

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Could you use some extra zzz’s? Cherries can help with your sleep! They contain a hormone called melatonin, which regulates your sleep cycle. Try sipping a cup of tart cherry juice before bed to help you snooze. Cherries are one of the lowest fruits on the glycemic index - meaning out of all fruits, they have the lowest and slowest effect on your blood sugar, making cherries an ideal choice for…

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Alcohol, in terms of reaching a specific health goal, is what I like to refer to as "empty calories". When we consume these substances, they are broken down in our body as calories consumed, but we are not actually gaining any nutritional value from consumption. Essentially, we are taking in the calories, but not reaping the benefits of what actual food would do for us. As we focus on making…

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Ingredients: 2-15 oz cans of black beans, drained and rinsed 1 small red onion, chopped 4 cloves of garlic, diced 2 large eggs 1 cup panko breadcrumbs 1/4 tsp salt Red pepper flakes to taste Cooking spray Directions: In a sautee pan on medium/high heat using your cooking spray, sautee the diced garlic for approximately 2 minutes, until fragrant. Add the onion and sautee until soft and lightly…

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A few times a week, I have clients reaching out wanting to know if they should try the “Keto” diet, as the media has portrayed this style of eating to be the newest and quickest fix to all of your weight loss problems. Let’s talk about what the diet actually is and why it is NOT all it’s cracked up to be! One of the biggest reasons that Keto has exploded is that clients are PUMPED when they see…

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Ingredients: 1-15oz can garbanzo beans (chick peas) 2 tablespoons stevia 1/2 teaspoon chili powder 1/2 teaspoon paprika 1/4 teaspoon salt 1/4 teaspoon cayenne pepper Cooking spray Air Fryer Directions: Preheat your air fryer to 400 degrees Drain and rinse the chick peas in a strainer Place the chick peas in one single layer in the air fryer tray and cook for 5 minutes to allow to dry out Remove…

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Ingredients: 1.5 cups all purpose flour 3 ripe bananas 1/2 cup unsweetened almond milk 1/2 cup sugar free maple syrup 1/2 cup liquid egg whites 1/2 cup raisins 1 tbsp ground cinnamon 1/2 cup stevia 1 tsp baking powder 1 tsp baking soda Directions: Preheat oven to 350 degrees. Using a hand mixer, mix all ingredients together well. Spray an 8x8 pan well with cooking spray, and place mixture in the…

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True Life Part 1: I've Got a Belly ! Part 2: I Need Mental Help! >>Part 3: Stress Was KILLING Me! << Scenario #1: It’s 3:30am. I have just woken up yet again in a complete panic. I peek down at my watch and see that my heart rate is 120bpm as I lay there in bed trying to calm my breathing. I could get another hour of sleep if I could just calm down. But the thought of having to get up and carry…

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Ingredients: 2 tbsp olive oil 4 cloves garlic (minced) 1-1.5 large sweet onions (coursely chopped about 2 cups) 1 small eggplant (chunked) approx. 8 oz 8 oz green beans (trimmed and cut into 1 inch pieces)) 1 lb russet potatoes (peeled and cut into chunks) 4 cups baby kale (chopped) 1x 28oz can whole peeled tomatoes (cut into quarters without disgarding the liquid) 1x 15.5oz can chick peas…

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Ingredients: 1 tbsp grapeseed oil 1/2 cup unsweetened almond milk 1/2 cup all purpose flour 2 tsp baking powder 1 scoop of plant based protein powder (I used Plant Fusion Chocolate!) Nonstick cooking spray Directions: Heat waffle maker Mix all ingredients together well. Batter will be extremely thick! Spray waffle maker well with cooking spray Place batter in center of the waffle maker. Cook…

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True Life Part 1: I've Got a Belly >> Part 2: I Need Mental Help! << Alright, so let’s talk. Let’s talk about the “taboo” subject that everyone seems to be struggling with but no one wants to talk about. The topic of anxiety, depression, psychiatric medication, and dare I say it, THERAPY. Now mind you, I’m not a doctor and have zero intention of steering you one way or another when it comes to…

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Ingredients: 2lbs yukon gold potatoes, peeled and chunked 2 cups ultra filtered skim milk (I used Carbmaster) 2 cups chicken broth 1 tbsp olive oil 1/2 cup sharp shredded cheddar cheese 1 medium sweet onion, diced Diced green onion (optional topping) 1 tsp thyme Salt and pepper to taste Directions: Boil peeled and chunked potatoes in salted water until soft (approximately 20 minutes) While…

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Ingredients: 2lbs chicken breast 6 tbsp olive oil mayonnaise 1.5 cups nonfat, plain greek yogurt 1 15oz can black beans (drained and rinsed) 1 15oz can corn (drained and rinsed) 2 tbsp lime juice 1 tbsp cumin 1 tbsp chili powder 1 tsp paprika Salt and pepper to taste 1 tsp Cayenne pepper Directions: Place cleaned chicken breast in crock pot and sprinkle with salt, pepper, cumin, chili powder and…

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Ingredients 3 tablespoons extra-virgin olive oil, divided 2 tablespoons minced garlic ¼ teaspoon crushed red pepper, or to taste 16 ounces 93%-lean ground turkey ½ teaspoon fennel seeds (optional) ¼ teaspoon Italian seasoning ½ teaspoon paprika ¼ teaspoon kosher salt, divided 6 cups lightly packed pre-chopped kale or baby kale 1 tablespoon red-wine vinegar 3 8-inch naan breads (whole grain would…

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Ingredients: 3oz fresh strawberries, sliced 1/4 cup plain, nonfat greek yogurt 1 tbsp stevia 1 tbsp dark chocolate chips Directions: Place sliced strawberries in the bottom of a small bowl In a separate bowl, mix together stevia and greek yogurt Place yogurt mixture on top of the strawberries Sprinkle the dark chocolate over the entire bowl Nutrition Info: Serving Size: Entire bowl Calories: 14…

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When it comes to the holidays, it can be very difficult to keep your diet and exercise “balanced”. There are Thanksgiving leftovers in your refrigerator that you just can’t bear to throw out. There are holiday cookie trays staring at you as you eat your salad in the break room. There seems to be a Christmas party that you just HAVE to attend every week for the entire month of December. It just…

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Cooking time: 20 minutes Serving size : 6 Ingredients 12 corn tortillas or tostada shells 3 medium tomatoes, diced 3 avocados, diced 2 tbsp red onion, finely chopped 1/4 cup cilantro, chopped 1 tsp cumin 1 tsp chili powder Salt and pepper to taste 1 Lime,juiced 15 oz can black beans, drained & rinsed 2 cups shredded chicken 1/2 cup mexi blend cheese Cooking spray 4 oz plain Greek yogurt…

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Ingredients: 1 large head cauliflower 1lb 99% lean ground turkey 2x 10oz cans Red Enchilada sauce (I used Old Ed Paso) 1x 2.25oz can sliced black olives, drained (I used Early California) 1x 4.5oz can diced green chiles (squeeze out any excess liquid) 3x tomatoes, diced (I used Roma) 1.5 cups shredded cheddar cheese Chile powder Paprika Cumin Salt (to taste) Crushed red pepper (for a spicier dish…

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Ingredients: 1 package sugar free vanilla instant pudding (contains 4 servings) 1 cup pure pumpkin 1 cup skim milk 1 cup "lite" whipped topping (thawed) 30x fully baked frozen Phyllo shells (I used Athens) 1 tbsp pumpkin pie spice Directions: Preheat oven to 350 degrees. Place frozen shells on baking tray and cook for 4-6 minutes or until crispy. While shells cook, mix together pudding packet…

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Ingredients: 1/4 cup pecan halves 1/4 cup crushed pecans 1/4 cup maple syrup 1/3 cup plain fat free Greek yogurt 1/4 cup whipping cream 8oz 1/3 less fat cream cheese, softened 5 tbsp stevia 1 tsp lemon juice 1 tsp vanilla extract Ground cinnamon Directions: In mixing bowl, mix together pecan halves and maple syrup. Set aside. In separate mixing bowl, combine yogurt, softened cream cheese, stevia…

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Ingredients: 1lb lean ground beef (I used Laura's Lean Beef 92/8%) 2 oz diced sundried tomatoes 1 medium egg 1/2 cup plain panko breadcrumbs 2 cups fresh baby spinach 1 oz goat cheese 1 tbsp pesto (I used Pesto Alla Genovese) 2 tbsp balsamic glaze Directions: To make burgers, mix together ground beef, sundried tomato, egg and breadcrumbs. Create 4 beef patties out of the mixture. Place on broiler…

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According to research by "GlobalData", there has been a 600% increase in Americans identifying as "vegan" in the last 3 years. Medical research continues to prove the positive effects of a plant-based diet on chronic disease and inflammation. Check out this vegan "sweet treat" that I came up with! Ingredients 4 tbsp coconut oil (melted) 8oz unsweetened plant milk (I used Bolthouse Farms) 3/4 cup…

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Kristielengel.com will offer time sensitive, yet effective workouts utilizing minimal equipment and space. Each week, five new workouts will be posted combining high intensity interval training, resistance training, calisthenics, rehabilitation exercises along with stretching to provide a balanced "lifestyle" approach to exercise! Check out this "Sneak Peek" workout! Directions: Make sure to…

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This bowl of nutrients and protein can essentially be whatever kind of mixture you'd like to put together! Here's my favorite version of the "Power Bowl"! Ingredients Cous Cous Olive Oil Spray Pumpkin Seeds Broccoli Brussel Sprouts Butternut Squash Boneless Beef for Stir Fry Avocado Eggs Salt Pepper Directions Preheat oven to 400 degrees Cut butternut squash into cubes Chop broccoli and brussel…

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Hormone (n): A chemical substance produced in the body that controls and regulates the activity of certain cells or organs. Many hormones are secreted by special glands, such as thyroid hormone produced by the thyroid gland. Hormones are essential for every activity of life, including the processes of digestion, metabolism, growth, reproduction, and mood control. I wanted to share my personal…

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I don't know about you, but I am a SUCKER for Mediterranean food! Even though the food can be extremely healthy, the fat and carbohydrates can add up quickly! Check out this heart healthy, yet flavor packed recipe I came up with! Ingredients For chicken 2lbs chicken breast 3 cups lemon juice 2 garlic cloves (diced) Salt/pepper to taste Tzatziki Sauce 3 cups non-fat plain greek yogurt 8oz sliced…

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This refreshing salad is best served chilled on a hot Summer day! Loaded with healthy fats and fresh ingredients! Pair with a lean source of protein and you have a delicious meal! Makes 4 servings! Nutrition Information Serves 4 213 calories 17g fat 12g carbohydrates 3g protein Ingredients 2 ripe avocado (chunked) 3 beefsteak tomatoes (chunked) 1/2 red onion (diced) 1 lemon, juiced 2 tbsp olive…

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When following a high protein and low glycemic diet, it can be very difficult to reach your protein goals for the day, especially when you are craving a sweet treat! Many have heard of whey protein, but many are missing out on the benefits of "casein" protein! Whey protein is a fast absorbing protein. It is best used for post workout and a snack throughout the day. Casein lasts much longer in your…

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Recently, I found out that I have an allergy to soy in all forms. Even though I am THRILLED to have some answers as to why I would get these horrible heat rashes, it has definitely been difficult to figure out what I can and can not eat! Last week I attempted to make my first soy free recipe! This easy to make, low sugar version of Korean BBQ Beef makes 4 servings and can be paired with your…

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In our society, we frequently find ourselves defining our happiness based on numbers. We believe we will be “happy” when we make a certain amount of money. We think it is “all down hill” after a certain age. Everyone has heard the saying “happiness is a journey, not the destination” but we don’t always realize how often we are actually “defining” our successes, especially when it comes to health…

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It's super important to start your metabolism in the morning by eating breakfast! Starting your day with a protein source such as eggs is crucial, but not everyone has the time or energy to get up early and cook something. Try making these muffins on Sunday night so you are set with a high protein breakfast every day during the week! Nutrition Information Makes 18 muffins Serves 6 (3 muffins per…

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Meal Prep doesn't have to be bland, dry and boring! Try this Sloppy Joe Chicken Meatloaf I made! Serve it along with some steamed broccoli and your're SET with lunch Monday through Saturday! Nutrition Information Serves 6 279 calories per slice 5.8g fat 678.7mg sodium 16.5g carbohydrates 4.6 sugar 37.8g protein Ingredients 24oz ground chicken (I used 2 packages of Perdue 98% fat free) 1x…

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One of the toughest challenges people face with consistency when it comes to an exercise regimen, is a schedule that is constantly changing. Executives with frequent meetings, doctors with evening hours on certain days of the week, and busy parents shuffling kids around to different daily activities. I am a victim myself of someone who has certain days that start extremely early, and others going…

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Living in New York, we often have inclement weather that keeps us inside for the day. Although it's nice to have some extra time to relax and get things done around the house, it's no excuse to skip your workout and hinder your progress! Try completing this workout in your living room! 30 repetitions of each exercise and repeat two to three times. Squat Jump Sit back on your heels, squat to 9…

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One of the biggest reasons that people struggle to get motivated to better their health is that there is no immediate gratification. Although healthy eating and exercise will allow you to feel great in your future, during that moment of anxiety or emotion, a chocolate doughnut is much more satisfying to most than an interval session on the elliptical. So how do we get and keep ourselves motivated…

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Late night snacking is one of the number one problems with America’s eating habits today. Cookies and milk after dinner, bowl of popcorn while watching your Wednesday night sitcoms, a handful of M&M’s from the dining room candy bowl. It all adds up, and increases blood sugar before bedtime, which in turn will cause you to store body fat as your sleep. Now are you eating due to hunger or habit…

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During these cold, dark Winter months, I always search for hot "comfort" foods, but finding a recipe that fits my daily macro-nutrient goals can be tough! The idea of eating a salad with grilled chicken just doesn't work for me when it is 18 degrees outside! Take a look at this hearty "macros friendly" recipe I created in the Crock Pot for my dinners this week! Nutrition Information Serves 5 40…

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For me, calculating my macros and preparing my meals for the week ahead is what allows me to be so successful with this lifestyle! This week for breakfast, I made Blueberry Banana Protein Bread! Nutrition Information Serves: 6 Calories: 278 kcal Fat: 8g Carbs: 31g Sugar: 13g Fiber: 9g Protein: 21g Ingredients 1 cup blueberries 2 ripe bananas 1 cup coconut flour 1 tsp vanilla extract 1 tbsp olive…

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It’s that time of year again, where everyone sets out with great intentions to do better in their lives. Whether it’s quitting smoking, losing some weight, or being more organized, we all do our best initially but sometimes fall short after a month or two. One of the biggest reasons a lot of us set ourselves up for failure, is that we set extravagant goals that cannot or will not be reached for a…

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As a competitor, trainer, and coach, I practice and preach a high protein, moderate fat and low glycemic diet. Taking in a high carbohydrate and sugary breakfast will set yourself up for insulin spikes and blood sugar drops throughout the day which can be extremely detrimental to fat loss! Start your day with this high protein and low glycemic (and super easy) recipe to ensure you have a proper…

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