Category Archives: Nutrition

Pumpkin Spice Protein Smoothie Recipe. Low Sugar & Packed With Flavor.

Satisfy your Pumpkin spice latte craving with this Pumpkin Spice protein smoothie, a low sugar plant based recipe with over 20g of quality protein. 

Pumpkin Spice

Pumpkin Spice

I am a wellness coach and an advocate for BALANCE. I believe in living fully and savoring all the joys life brings. I don’t believe in deprivation diets, quick fixes, extremes, or “surviving” through life with strict regulations. Depriving yourself to an extreme isn’t sustainable long-term and neither is indulging 24-7. When you don’t let yourself enjoy the things you love, you end up craving them more.

Sometimes all you need is a little coaching on different ways you can remix your diet choices to have them help you in your fitness goals. That’s where this Pumpkin Spice protein smoothie comes in. It allows you to satisfy your fall Pumpkin cravings without sabotaging your efforts to maintain a healthy diet. By indulging wisely and treating your taste buds, it actually makes it easier to stay on track and find balance.

A real Pumpkin Spice latte is over 49 grams of sugar, which is a recipe for an energy crash and burn. This low sugar alternative is packed full of healthy fats, nutrient-rich carbs, and protein which make it a nourishing meal or snack for lasting energy results. 

Pumpkin is an excellent source of beta-carotene, vitamin C, folic acid, potassium, and fiber. The carotenes (a.k.a. the flavonoids responsible for pumpkin’s orange glow) lend a protective effect against cancers and consuming pumpkin has also been shown to be effective at preventing developing type 2 diabetes. Vitamin C aids in iron absorption and is necessary to repair and regenerate our tissues. It helps neutralize free radicals and the effects of nitrates often found in processed foods. Vitamin C boosts immunity and can less the miserable effects of a cold. Pumpkin’s high fiber helps you feel full longer, which is a great aid in weight loss. And it’s low glycemic properties also help to keep your body in fat-burning mode—not fat-storing mode. A pumpkin-protein smoothie can be the perfect post-workout recovery food or power packed breakfast choice. 

Power up your blender and energize yourself with this healthy Pumpkin Spice protein smoothie. Notice what happens in your life when you make the choice to feel good.

Pumpkin Spice Protein Smoothie.

Satisfy your PSL craving with this healthy Pumpkin Spice Protein smoothie. Tastes like dessert AND helps fuel your health?! Sign me up for a glass. 

Ingredients

Preparation

  1. Add all ingredients to blender, blend until smooth and enjoy! Tip: Freeze extra pumpkin puree in mounds on wax paper ahead of time, then place in bags and store in the freezer for pumpkin pie smoothies all year long.
Nutrition Information
Serving size: 1 cup Calories: 341.9 Fat: 8.1g Saturated fat: .1g Unsaturated fat: 2.6g Carbohydrates: 51.1g Sugar: 18.6g Sodium: 363.4mg Fiber: 16.6g Protein: 20g
 
Pumpkin Protein

Pumpkin Protein

BONUS Pumpkin Spice recipe (because you can never get enough pumpkin)
Pumpkin Spice Shake Recipe
Ingredients:

Directions: Blend. Drink. Be happy.

For more healthy and quick smoothie recipes, check out these posts:

I hope these recipes showed you that eating well and delicious CAN be in the same sentence! Next time you are craving Pumpkin Spice, skip the Starbucks and give these smoothies a chance. The protein will give you more energy that any sugar filled coffee beverage ever good. Be kind to your body and it will be kind to you. I promise. 

Hungry for more? In my Strong Body Beautiful program, I will guide you in finding a diet that nourishes your body, satisfies your taste buds, and helps you reach the performance and aesthetic goals you desire.  You’ll learn how to overcome obstacles to healthy eating, how to master moderation, and how to discover an eating style that works for you. Your diet doesn’t have to be miserable to work. You don’t have to go to extremes to be a success. You CAN find a way of eating that you enjoy and that fuels your life.

Ready start? Enroll here. 

Leave me a comment below if you try this pumpkin spice protein smoothie!If you love pumpkin spice you need this in your life. Happy fall y’all. Be good to yourself. 

Cheers to your health,

Caroline

Other Things To Check Out:

Add These Berries To Your Diet Routine

Does your diet include berries? Here are a few of the health benefits of eating berries and a few great reasons to add them into your eating routine.

Plant-based diets are all the rage lately, and with good reason. More and more people are realizing the health benefits of going vegan, or close to it. The curious thing however is that menu and diet recommendations for this sort of lifestyle tend to focus almost exclusively on vegetables and veggie-related preparations. Fruits can also be very useful to employ, and berries in particular can add some exceptionally healthy nutrients to your diet. Here are a few berries that are easy to include in popular dishes, and which are packed with healthy elements.

Blueberries

In some respects, blueberries are the most lovable berries, and some of the fruits we associate most easily with treats and comfort. Oddly enough, this is probably largely thanks to their role in pop culture over many decades. From the popular rock song “Blueberry Hill,” to a little girl being turned into a giant rolling blueberry in Charlie And The Chocolate Factory, there’s just something about this particular berry that appeals to creative types. Songs and storybooks aside though, blueberries ought to be taken seriously as legitimate “superfoods” perfect for anyone concerned with health and wellness.

It’s almost hard to discuss the benefits of blueberries in detail, because there are just so many. The main thing that sets them apart, however, is a flavonoid called anthocyanin, which is what’s behind those antioxidants you may have heard about with regard to this fruit. The high anthocyanin content is related to resistance of heart disease, diabetes, and weight gain, and can also help with more surface-oriented health like good skin and hair. Blueberries also contain calcium, magnesium, potassium, and numerous vitamins, which altogether help people to maintain strong bones and low blood pressure.

Strawberries

Like blueberries, strawberries are often associated with a sense of fun that has little to do with one’s diet. They, too, are popular in stories and songs, and have also developed a place in popular gaming over the years. Indeed, an entire slot arcade game online exists to give players the chance to smash digital fruits including pears, lemons, oranges and strawberries, and turn them into jams. And believe it or not, this slot reel isn’t even the only strawberry video game you can find! There are several, oddly enough.

But, also like blueberries, strawberries deserve to be taken a little bit more seriously when you’re working on a diet plan to go with your wellness routine. These berries too contain helpful quantities of anthocyanin, and are also known for another flavonoid, quercetin. Quercetin is thought to lower cholesterol, and reduce the risk of a nasty cardiovascular condition that results in hardened arteries around the heart. Beyond this flavonoid, strawberries also contain polyphenol, fiber, and potassium, all of which go further to help with heart health in numerous ways. It’s simply one of the best natural foods you can eat for your heart.

Blackberries

Let’s end the list with a popular favorite – a sweet, juicy fruit that isn’t quite as common as blueberries or strawberries, but which may actually be the most versatile of the bunch. Indeed, we tend to hear about blackberries being used in all kinds of ways that make them seem more like a syrup or flavoring than a fruit. For the fall, for instance, canners take full advantage of berry harvests to come up with all kinds of interesting things. I recently saw an article on blackberry barbecue sauce, which is about as good an illustration of the point as you could imagine!

Purely on their own, however, blackberries aren’t just sweet – they, too, are packed with healthy features. Some of those features overlap with other berries, but blackberries are also known for some of the higher vitamin C content outside of citrus fruits (which is good for the immune system and for bone health). Blackberries are also high in fiber content, which is generally good for weight management, and can even support better brain health thanks to high content of specific antioxidants.

These three berries are extraordinarily healthy, very popular, and ultimately very easy to work into your day-to-day meal plan. All three of them can be excellent in cereal or on salads, for instance. They can enhance vegetable smoothies with water bases, or feature as main ingredients in sweeter fruit smoothies, perhaps with yogurt or almond milk bases. For this reason, you should always keep them on hand – you’ll be healthier for it.

What are your favorite ways to use berries in your diet? Do you eat them as a snack or use them in recipes? Let me know below in the comments.

Heres to you and your health,

Caroline

Foods and Supplements To Help Heal From a Bone Fracture or Injury

Foods and Supplements to Speed Healing From a Bone Break or Injury.

What are foods and supplements you can take to help speed healing from a bone break or injury? Here are some of the foods and supplements I’ve used to help my body heal.

injury-bone-heal

As some of you know I fractured my Sesamoid bone in July 2016. When it happened, I had no idea how serious of an injury it was. I thought I’d be back in no time. I was wrong. I later learned that a Sesamoid injury can often be a lifelong struggle for many athletes and active individuals. But recovery IS possible and I am determined to be one of the success stories.

Recovery from a bone break or serious foot injury like the Sesamoid is a long, tortuous process. It is often an emotional roller coaster of ups and downs; good and bad days. Taking a proactive approach to healing has helped me stay positive and focused throughout this challenge. It helps me to know I am doing everything I can to be good to my body and promote healing. This means making sure to follow all of my physical therapy exercises, listen to my body’s needs, eat a nutrient rich diet, invest in healing supplements, rest, and work on keeping my mind in a peaceful place. The mindset piece of injury recovery really is the hardest part – staying positive, patient, and focusing on what you can do to make progress really helps.

I filmed several hurt foot workout videos for my Youtube channel throughout this recovery. These exercise videos are safe to do with a foot, ankle, or toe injury. Creating this content helped me connect to others who are experiencing the similar pain and frustration of injury. Knowing I could contribute in helping someone else through a challenging time lifted my spirits and reading the kind comments below the videos is often the fuel that keeps me moving forward. It’s a full circle – the best exercise for the heart is reaching down and lifting someone else up. I am so grateful for my community online and off who has been my support system throughout this process.

heal from bone injury with these foods

I hope to use all of the valuable experiences I’ve gained from this injury to help others through my work. I feel that the lessons I’ve learned (and continue to learn) can help others who face a painful injury in life. 

If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you! I want to share the foods and supplements that have helped me in healing from bone break injury in hope that my story can help you in some way.  Of course, everyone’s needs are different, so always consult with a doctor / nutritionist before changing your diet or adding supplements. These recommendations are based off my own personal bone break injury recovery experience. I share them with you with the hope that the resources below help you stay positive, make progress, and recover to full health.

bone break foods

Foods and Supplements to Help Heal From Bone Break or Fracture

Following an anti-inflammatory, high quality, nutrient rich diet is a powerful way to support your body in recovering from a bone break, fracture, or injury. There are also a few specific foods and supplements that can further aid in the process. Here are the foods and supplements I have found to be most effective.

  • Vitamin D. The jury is still out on whether or not vitamin D supplementation actually leads to bone healing after a fracture, but evidence suggests that a vitamin D deficiency often plays a role in broken bones. In that way, vitamin D does play a role in bone healing, at the very least indirectly. If you have a broken bone, getting out in the sun is ideal because getting vitamin D directly from sunlight is really important for bone growth. I did this a lot with my injury in the beginning – I made an effort to go out by the pool and get sunshine! During the wintertime, investing in a Sun Therapy Lamp can help in healing (and seasonal depression).  You can also take 5,000 IUs of vitamin D twice a day for three months to help heal broken bones fast.
  • Calcium. Calcium is an essential structural component of the skeleton, which makes it vital for both health and bone healing. That’s why a calcium deficiency can contribute to broken bones — and why eating more calcium rich foods can aid bone healing naturally. You can get calcium from green leafy foods like spinach, broccoli, kale, arugula, and raw fermented dairy products. In addition to eating calcium rich foods, I like to take a calcium supplement to ensure I’m getting enough. 
  • Magnesium. In order for your body to even use calcium, you also have to have magnesium because research shows magnesium and calcium metabolism are closely related. Eat magnesium rich foods like green leafy vegetables, Flaxseeds, chia seeds and pumpkin seeds, Grass-fed beef, Swiss chard, Almonds, Avocados, and Black beans. You can also add a magnesium supplement, I take the Source naturals magnesium daily. 
  • Vitamin C. Many studies tout the benefits of vitamin C on bone healing. Eat foods rich in vitamin C like vegetable juices, orange juice, true oranges, lemons, bell peppers, kiwis, broccoli and asparagus.
  • Protein. Getting enough protein is always important, but especially when you are healing from an injury. Bone is made of living protein upon which mineral crystals are implanted. By volume, about 50% of bone is protein. When a bone fracture takes place, the body starts collecting protein building blocks to create new bone. Increasing protein consumption promotes growth factors such as insulin like growth, which has a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal. Make sure you know and work to meet your daily protein requirement with high quality nutrition. I follow a healthy, clean diet and supplement extra protein in recipes with all natural, plant based Vega protein powder (its my favorite). Getting enough protein ensures that your body has what it needs to repair and restore.
  • Collagen. I was really skeptical about collagen at first, but then I purchased a bottle at Whole Foods Market, and have been hooked ever since. Collagen is the mechanical strength of bone. It helps to build bone matrix, repair connective tissues for improved elasticity, improve blood vessel circulation, and promote wound healing. I take 6 capsules of Super Collagen+C Type 1 and 3 in the morning before breakfast. I also put Nunaturals collagen in my morning bowl of oatmeal for an extra dose. It doesn’t have a taste, but makes the oatmeal super thick!
  • Turmeric. Turmeric supports a healthy inflammatory response and heart, joint & liver function. You can add turmeric spices to foods / recipes or take a supplement to promote healing. I take the Gaia herbs turmeric supreme 3 times per day with meals. I’ve also tried taking Curamin (main active ingredient in turmeric) directly. I feel both have made a difference in my healing. 
  • Bone broth. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation. It is a rich source of chondroitin sulfate, which has an anti-inflammatory effect and has been found to also help alleviate joint pain, improve blood circulation, promote intestinal healing, help in calcium- or- magnesium-deficiency-related insomnia, irritability, fatigue and anxiety. I prefer this brand because it’s low in sodium, but there are a lot of options to purchase at your local market and healthy ways to cook up your own at home. 
  • Apple Cider Vinegar. Apple cider vinegar is considered to be a potent remedy for illnesses and overall health. You can read all about it’s diverse and incredible health benefits here. I drink an apple cider vinegar detox drink every day and swear by it’s magic powers.
  • Epsom Salt. Taking regular epsom salt baths has been powerful for me in dealing with pain and promoting recovery. Epsom salt contains magnesium and sulfates which help flush toxins, improve absorption of nutrients, help form joint proteins, brain tissue and mucin proteins. I take a hot bath several times a week to promote circulation and healing. 
  • Arnica. Arnica functions as anti trauma aid and can be taken immediately after fracture.
  • Zheng Gu Shui. You’ve probably never heard of zheng gu shui but let me tell you: it’s a game changer. Zheng Gu Shui  translates to ‘mending bone water’ in English. Zheng Gu Shui is a liniment especially designed to relieve pain associated with fractures, bruises and other types of mild trauma. I put the ointment on my foot nightly and also found it helpful with sore muscles, aches, and pains.

A quality bone healing diet consists of lots of nutrient dense anti-inflammatory foods, vitamins, and minerals. It’s important to stay away from foods that tend to be overly acidic, conventional meat and dairy products, alcohol, excess sodium, and sugar (which is the DEVIL and creates inflammation). Those will acidify your body and actually leach minerals out of your body and cause your bone healing and growth to slow down.  If you want even more insight in how to fuel your success, I highly recommend JJ Virgin’s work. This video is one of my all time favorite resources to share with clients.

Exercise can also Speed Bone Break Fracture Healing!
Exercise is an important way to accelerate fracture healing. The healing process requires good blood circulation, and a satisfactory flow of nutrient replenishing blood to the bone break fracture area. However, your exercise choices need to be SAFE and not put ANY stress on the bone break fracture. Check out my hurt foot workouts to help get ideas on exercises you can do with a hurt foot or injury. 

I know how incredibly frustrating and challenging dealing with a bone break or an injury can be. It helps to stay positive, patient, and focus on the steps you can take right now to move forward. It’s a long, slow, process but I know this for sure: you will grow stronger mentally, physically, and spiritually from the injury challenges you face. Have faith, practice patience, trust the journey, and take small steps in healing every day. Be kind to yourself and treat your body, mind, and spirit with love. If you need more tips to help keep your mind in good shape while you heal, read “How to Stay positive with an Injury”.

Your turn: Have you found these foods or supplements helpful in your own life? What have you found to be most effective in healing from injury?

I hope this post serves you in feeling your best. I want you to know that I am cheering for you.

Stay strong and stay positive my friends.

Love,

Caroline

For more support in living your best life, check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape.

If you liked this post or have a loved one who could benefit, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Holiday Hangover Cure.

 holiday-party
We’ve all been there. A few too many servings of holiday parties, rich foods, booze, and sugar has left you feeling completely dysfunctional. Your head hurts, your digestion is off, and you crave a remedy ASAP. Want to cure the holiday party hangover and return to your normal energetic persona?
If you are feeling like your body got hit by a truck from splurging on holiday treats and endless merry drinks, here are my top tips on what I typically do to detox my body (and mind) from overindulgence.

Holiday Hangover Cure.

Detox Your Body, Renew Your Energy,

and Be Merry! 

1. Don’t Starve. A lot of people don’t eat the day following a ‘cheat meal’ or holiday party because of guilt. Starving yourself is self sabotage, it causes your metabolism to slow and can lead to yo-yo dieting, binge eating, and weight fluctuations (read: why your diet is making you fat). Instead, get right back on track, do the next best thing, and make a healthy choice. Continue eating balanced meals full of real foods and quality nutrients. No extremes or yo-yoing!

2. Stop with the guilt trippin’. Don’t overanalyze what you ate in the past or beat yourself up for it. Don’t let the guilt over one unhealthy meal turn into more. Everything that has happened has happened. Wallowing in guilt or self pity does nothing positive for you. Learn, let go, and move forward. If you need more support letting go, heres my “snap out of it” strategy to help you  break free from guilt, make peace with yourself, and accomplish your wellness goals.

3. Drink lots of water with lemon. Its hard to remember to drink water, especially when your schedule is jam packed with to-dos. I always bring a water bottle everywhere I go and pound down the H20 to ensure I’m staying hydrated and keep my digestive system happy. If you are drinking enough, your urine should look like lemon juice. If it looks like apple juice you are dehydrated! Getting enough fluids will help with bloating, digestion, and body balance.

4. Workout. Movement is medicine. Do something to active to promote circulation, restore your energy, and a sweat the tiredness (or hangover) out of your system. This is one of the best ways to beat the belly bloating, headache, and fatigue that often comes with eating heavy foods or drinking. Remember, When you aren’t moving, nothing else is either!  Any movement is better than none and will go a long way in helping you recover and restore your energy to normal. Even a walk can prove beneficial, do whatever allows your stomach to feel its best. When I am feeling fatigued I like to do easy aerobic cardio or bodyweight strength combined with and a nice soothing yoga inspired flow. The below at home bodyweight strength routine and yoga inspired flow series is the perfect remedy after a late night out. Combine it with an easy walk outside and you should be feeling back to normal in no time.

5. Take a teaspoon of apple cider vinegar (usually I dilute it in 8oz water). The acidity cleanses your body. Here’s my recipe for a morning apple cider vinegar detox drink. I swear by this drink! Food coma or not, its totally worth drinking daily.

6. Eat Raw Foods. Raw (uncooked) foods have a higher nutrition content and has roughage to help expel the unhealthy foods out of your system.

7. Get rid of the extra sugar, treats, and leftovers. If you don’t want to eat it, don’t keep it in your house. This will help you manage temptation and avoid eating holiday treats at every meal or snack. You don’t have to throw it away, you can give leftovers to friends or those in need. Or you can keep the post holiday treats out of sight and out of reach and allow yourself some in moderation. Sugar in general is very toxic to your body and more addicting than cocaine. If you don’t trust yourself around the substance, it might be best to remove yourself from it.

8. Eat clean, feel good foods post hangover. If you feel extra heavy from your holiday intake,  limit your consumption of processed carbohydrates and eat more foods with high nutrition. Sorry but the typical greasy hangover fare wont help your body. Balance out the holiday parties with light, nutrient filled meals as much as possible and you’ll feel better.

9. Make a plan not over-indulge for the next few days. Balance out holiday parties with healthy habits. It helps to plan out ahead of time what dates you’ll know you’ll be indulging so that you can commit to staying on track the other days. This helps you savor your nights out and stay on track with your healthy habits a majority of the time. Read the 80/20 Rule. 

10. Remember ‘Thoughts Become Things’. Don’t beat yourself up or tell yourself you’re fat, lazy, or weak-minded. Keep your thoughts positive, supportive, and constructive. The holidays are a time to be enjoyed not struggled through. Get your mind right and your actions will follow. Powerful, purposeful thinking will always help you move forward no matter how bad your holiday hangover.

Enjoying the holiday season doesn’t need to totally derail your efforts to stay healthy. There may be some rough mornings and startlingly large food babies in your future, but Im positive if you follow the suggestions above, you’ll still start the new year on the nice list. Whats one way you help your body feel better during the holiday season of parties, traveling, and merry making? Let me know in the comments below.

Wishing you a happy and blessed holiday season my friend.

Always remember: you deserve to feel good and live a life you love.

Here’s to you, your health, and a long, vibrant life.

Caroline

Please SHARE this with your friends on Facebooktwitter, or email. Everyone deserves to be healthy and live a life they love. 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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Healthy Rainbow Recipes To Celebrate Pride.

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Healthy Rainbow Recipes

To Celebrate Pride!

Hi Friends,

How’s your weekend going? I hope its been fun and fulfilling. I am still high on life after such an incredible BOOTYcamp event last week.  Big thank you to the product sponsors ZICO Coconut WaterALOHA , and Clearly Kombucha for your generosity. It’s always nice to work with companies/people who believe in what you’re doing and want to genuinely be a part of a cool experience.

So grateful to everyone who took part in making the event such a success and an uplifting, BOOTYlicious experience. My butt loves you. I hope you know how BOOTYful you are inside and out. I’ll be posting an event recap with fun photos (and even funnier stories) on the blog soon, so stay tuned. And even though I’m sore, I already want some more……. For upcoming events, healthy hour monthly meet ups, and training tips to keep your BUTT happy for life, SUBSCRIBE to my email newsletter below:



Since the month of June is LGBT Pride month, I thought it would be fun to share some delicious rainbow recipes with you to celebrate. San Francisco is decked out in rainbow and it’s awesome to live in a city that supports LOVE and equality. June became LGBT pride month to commemorate the Stonewall riots, which occurred in late June of 1969. More recently, the landmark Supreme Court case Obergefell v. Hodges was decided on June 26, 2015, which granted marriage equality to same-sex couples. Try out these healthy rainbow-colored detox recipes to show your support and pride for this historic month.

Rainbow Protein Smoothie

Spring Celebration Smoothie

Recipe from Vega

Serves one

Ingredients

Preparation

  1. Blend 1 serving of Vega One with 1 banana, ½ cup ice, and 1 cup unsweetened almond milk, until smooth
  2. Pour half of smoothie into a glass, keeping the other half in the blender
  3. Add raspberries and blend until smooth
  4. Pour half of remaining smoothie on top of 1stlayer in glass
  5. Add blueberries to remaining smoothie in blender, and blend until smooth
  6. Top off the glass with your final layer of smoothie
  7. Enjoy!

Rainbow Detox Salad

Try this healthy rainbow detox salad when you are looking for a tasty and filling lunch. Low in calories, rich in vitamins, low in carbohydrates, vegan, gluten-free, with plant based protein, and fiber to keep you going throughout the day.

Recipe from ALOHA

Makes 2-4 servings, based on portion size (you will have dressing leftover).

Ingredients

Lemon & Olive Oil Superfood Dressing

1/4 cup olive oil

1/4 cup lemon juice

1 small clove garlic, finely chopped

1 packet of ALOHA Daily Good Greens

1 teaspoon honey

Salad

2 cups chopped kale

1/8 cup chopped mint

1/4 cup cooked quinoa

1/4 cup grilled garbanzo beans

1/4 cup grilled corn

1/4 cup chopped cherry tomatoes

1/4 cup chopped red pepper

1 tablespoon of olive oil

Preparation

In a medium saucepan bring 1/4 cup water to a soft boil. Add 1/8 cup uncooked quinoa. Cook for 15 to 20 minutes, or until the water has boiled off, and then set aside.

Heat a frying pan on medium. Add the olive oil, beans, and corn. Grill them until seared. Set aside.

In a large to medium mixing bowl add the kale, mint, tomatoes, and red bell pepper. Top with the grilled quinoa, corn, and garbanzo beans. Serve with the Lemon & Olive Oil Superfood Dressing and enjoy!

Do you have a favorite healthy rainbow recipe? Let me know in the comments below. I’d love to know how you eat the rainbow 🙂

Wishing you a happy pride weekend. Here’s to living life in color and supporting others in doing the same.

In Pride,

Caroline

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Will Eating Before Sleep Make You Gain Weight?

Will Eating Before Sleep Make You Gain Weight? Pre-Bedtime Snacks that Won’t Make You Fat . 

Will Eating Before Bed Make You Gain Weight? With Mini Wheats and Lays Chips It Might! Read this before you have a Pre-Bedtime Snack! Eat Well and you will Sleep Well.

Will Eating Before Bed Make You Gain Weight? With Mini Wheats and Lays Chips It Might! Read this before you have a Pre-Bedtime Snack! Eat Well and you will Sleep Well in your Life.

It’s 10pm and you are winding down for bed. You feel that familiar pang in your stomach. Shoot, you’re hungry. And breakfast is a long night away. 

You don’t want to go to bed hungry, but you’ve heard that eating before sleep causes weight gain. What do you do? Toss and turn or get up and have a snack?

There has been a lot of research on eating before sleep. For the most part, studies have concluded that meal frequency or timing doesn’t really matter. Calories can’t tell time. 

What DOES matter is the types of foods and quantities that you are consuming. If you eat 2,000 calories in a day and burn 2,000 calories, you’ll maintain your weight. If you eat more calories than you burn you’ll gain weight. If you eat less calories than you burn (safely through diet and exercise) you’ll lose weight. It’s a simple equation of calories in vs calories out. So no, if you eat a healthy diet and balance calories in vs. calories out, eating before bed won’t pack on the pounds. 

The reason eating before sleep is tied to weight gain is because if you wait to eat until late at night, it can lead to overeating. Yet remember, it’s the food that is making you fat in this case, not the fact that you’re eating before bed. If you must eat later at night, plan your meals out ahead of time and don’t eat more than you intended. 

Also remember, there’s a big difference between a bag of Lays and a nutrient dense snack. And there’s also a big difference between mindful eating (eating when you are hungry) and mindless eating (eating when you are bored, stressed, anxious, sad, etc). Listen to your body! 

If you are physically hungry before bed, then your body is asking you for nutrition. It’s important you give it something wholesome, a choice that will help you sleep well and recover. Remember, food is fuel. As long as you eat the right things, it’s absolutely fine to eat at night—and unless you’re really off on your portion sizes, your body will actually be stronger and fitter because of it.  

Personally, I eat a pre-bedtime snack almost every day. My life in San francisco moves fast and I find myself needing more fuel to support my lifestyle. When I listen to my body and honor it’s hunger cues, I get the nutrition I need to move at top speed and sleep like a baby. And even with a pre-bedtime snack, I still wake up still hungry for my favorite meal: breakfast My metabolism moves fast thanks to regular, healthy meals and exercise. 

Here are some of my favorite pre-bedtime foods that help me sleep soundly and feel strong the next morning.

Bedtime Snacks That Won’t Make You Gain Weight

Vega® Clean Protein Chocolate Milkshake. 

This sweet treat is filled with a good for you plant-based protein blend made from pea, hemp, alfalfa, and pumpkin. With 130 calories a serving and 25 grams of complete, premium protein, this shake is sure to fill you up and help you recover while you sleep. 

Ingredients:

Directions: Put in blender. Blend. Simple and fast bedtime snack!

Late night omelette.

Another great option full of protein and fat to keep you full. If you like savory, eggs are a good pre-bedtime snack for you. 

Berry Chocolate Protein Pudding:

Here’s a recipe for sweet dreams with chocolate protein pudding. Fill your tummy with fuel and satisfy your sweet tooth too. 

Ingredients:

Directions: Prepare in the morning and blend all ingredients until smooth. Store in the refrigerator for at least one hour. Grab a spoon and enjoy!

Growing Oatmeal recipe. 

Instead of eating oatmeal at breakfast, you may want to consider consuming it as a pre-bedtime snack. Oats contain melatonin, which will aid your body in relaxing and falling asleep. It’s my favorite pre-bedtime choice. 

Apple + 1-2 Tbsp nut butter

I love this as a late night snack especially with a good, chilled, crunchy apple. You can use almond butter or any other nut butter.

Bottom line: Listen to your body and honor it. Focus your efforts on the quality and quantity of what you eat more then when you eat it. Do this and you’ll always be fueled for success!

Do you eat before bed? What is your favorite pre-bedtime snack? Let me know in the comments below. 

Sweet Dreams my friends,

Caroline

If you are interested in scheduling a consultation to discuss ways we can work with together and improve your health and happiness, contact me at: carolinejordanfitness@gmail.com

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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Healthy Travel Food. Stay Fit, Lose Weight, and Eat Right While Traveling with These Foods.

Healthy Travel Food! Here are the best foods to pack to help you stay fit, lose weight, and eat right on the road.

travel foods

Hungry to stay fit on the road? Pack some of these healthy travel foods in your carry on and fuel your travels with high quality nutrition. 

One of my most successful corporate wellness programs is my “Thrive: Wellbeing on the Road”. I get excited helping others find ways to maintain their energy and health while traveling. I believe that no matter where life takes you there is a way to feel good and be good to yourself.

The truth is, traveling can be exhausting and stressful, which can often challenge your best intentions to eat well. But traveling doesn’t have to be an obstacle if you have resources and healthy habits to support you. 

I thought it would be helpful to share some of my favorite healthy travel foods with you. Don’t get caught hungry with your travel pants down and stuck eating unhealthy airport food because it’s the only thing you have available to you. Plan ahead and prepare for success by packing any of the healthy options below with you.  

Note: A lot of the items below you can find at Safeway and/or Whole Foods. I’ve provided links to where you can find these items on the internet too, which is my preferred method to buy things so I am not always hunting around for the items I love at multiple stores. Amazon Prime, free two day shipping, is a godsend. Click, ship, and go travel fit. 

Best healthy travel foods to pack before you leave for the airport to fuel your jet-packed life:

  • Pack small bags of organic quick cooking rolled oats, cinnamon, and raisins. I use Bob’s Red Mill Gluten Free Oats (the best!). They have hot water pretty much anywhere and you can make an instant and satisfying meal anytime of day, not just for breakfast. You can even leave out the raisins and add walnuts, a cut up an apple, or mix in or anything you like.
  • Buy little packs of dried organic green powder – my choice is the ALOHA daily greens and Whole-Food Powder Blends. You can visit ALOHA to Learn More Here. This is nice when you don’t have access to a lot of green vegetables. Mix with water or a carton of coconut water for a quick hydrating treat. 
  • Chia seeds contain Omega 3 Fatty Acids, help keep your body stay hydrated, and contain a bunch of fiber. When they mix with water they expand like gel and make your drink thicker. Make little baggies of them and take them with you and put in your pocket or purse before you go out for the day. You can add seeds to yogurt, salads, or drinks. I use Navitas Naturals Organic Raw Chia Seeds.
  • Pack your favorite fresh fruits (apples, bananas, oranges, grapes, berries, etc) and pre-cut veggies (carrots, celery, peppers, zucchini, squash, peapods, etc.) These go a long way after a long flight. They have a quick boost of fiber and keep hunger at bay until you can find your first meal upon arrival.
  • I love the sweet crunch of Nature’s All freeze dried fruit. Easy to pack, no mess, and partners great with a bowl of quick oats.
  • Justin’s Organic Almond Butter in single serve packages is amazing for a travel treat. Just open and squeeze into your mouth or on a whole wheat cracker like Mary’s Gone Crackers, my travel cracker of choice. 
  • Single serving protein powder packs can save the day and curb the edge off hunger. Vega makes great single serving packets of all natural plant based protein that are perfect for travel. I love all the flavors, but the berry is my favorite. Check out Vega One (for super nutrition) or Vega Sport for extra protein. 
  • Take homemade trail mix and make little pre made baggies portioned out for something to snack on. Mix up your favorite raw almonds, walnuts, seeds, carob chips, dates, dried coconut, or raisins. If you don’t have time to make your own, pick up some of Eden Farms all natural trail mixes – they have great blends with yummy mixings. A trailmix can last forever in your suitcase and can be a real pick me up.  
  • Pack some Prunes, these little single serving packs are made for travel. They are chewy, sweet, fill you up and keep you regular on vacation (I know a lot of people who mention this problem all the time!)
  • Beef Jerky makes for a delicious snack with a powerful protein punch. Check out Krave jerky in fun flavors and pre-portioned bags. 
  • Craving cookies? Bring the healthier option with you and avoid the temptation of a less than satisfying 500 calorie cookie at the airport coffee shop. Try the Go Raw cookies in carrot cake, sweet crunch, or choco crunch. These crunchy cookies don’t crumble and contain no added or refined sugars.
  • If you are a chip person who is looking for a healthier option, Bare Snacks Apple chips are the BEST. Im totally addicted. Low in calories, fat free, and full of fiber.
  • Pack any of these all natural protein bars with you. All of these have at least 10 grams of muscle-building protein and no more than 15 grams of sugar. 
  • Air travel dehydrates you and it’s important to drink 8 ounces of water for every hour you are in the air. Make hydration taste good with ALOHA or Yogi Teas.  Keeping yourself well hydrated will also help curb cravings, manage hunger, and boost energy. 
  • Resist the snickers bar by having healthier all natural chocolate with you. Im in love with Alter Eco chocolate in mint flavor and of course the ALOHA chocolate which only has 4g of sugar for the entire bar! 

Your turn: What are your favorite healthy travel foods? Let me know in the comments below, I’m always looking for new healthy food ideas! If you know someone who is traveling soon or needs healthy travel food suggestions, please share this post with them.

No matter where you are headed, I am here to help you reach your destination feeling your best. The last thing you should worry about when you’re traveling is eating well. I hope the list above helped give you some ideas on how to fuel fit travel. Another way to ensure smooth travels is to book one of my Healthy Travel wellness workshops for your event, retreat, or offsite. I can help your team create energizing habits that make for a productive and powerful business trip. Contact me at : carolinejordanfitness@gmail.com to learn more about my corporate wellness services. I am here to see you live well. 

Healthy Travels,

Caroline

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Easy Ways To Burn More Calories

Photo Credit Mark Kuroda

Photo Credit Mark Kuroda 

It’s an inevitable part of life: You get older and whelp, your metabolism gets slower. While you don’t have much control over the overall speed of your metabolism, you absolutely can control how many calories you burn through the frequency and intensity of your physical activity and making more intentional lifestyle choices.

Here are some of the best ways to boost your calorie burn and stay in good shape throughout your adult life:

Easy Ways to Burn More Calories:

  1. Regular Aerobic Exercise

Walking, hiking, bicycling, and swimming are some of the best ways to burn calories. As a general rule of thumb, include at least 30 minutes of physical activity in your daily routine. If you can’t set aside time for a long workout, try 10-minute chunks of high-intensity activity throughout your day. Mini workouts and bouts of exercise mixed into your day will keep your metabolism running and give your body (and brain!) an energy boost.

  1. Lifestyle Activities

Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking your car farther away from the store are simple tricks to burn more calories. Even activities such as walking your dog, gardening, washing your car, and intense housework add up and can contribute to weight loss, energy, and overall fitness. A wearable device like a pedomoter can help you keep track of how much you move. I love my Fitbit because it motivates me to take more steps and tells me how many hours throughout my day I’ve been active.

  1. Strength Training/Weight-Bearing Exercise

Did you know that your body constantly burns calories, even when you’re doing nothing? However, resting metabolic rate is significantly higher in people with more lean muscle mass. That’s because muscle, unlike fat, is metabolically active. Your Basal Metabolic Rate (BMR) controls how many calories your body burns while you rest. As you gain more muscle, you increase your BMR, along with how much you can eat and still stay lean. The more lean muscle on your body, the less body fat you will store, the more calories you will burn 24-7, and the harder it will be to gain weight.  This “afterburn” effect is the metabolism boost needed to maintain a healthy weight over time and maximize your calorie burn. Read more about why you want to start strength training for your weight and fitness goals here.

  1. Drinking Water

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism can slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened, natural beverage (like organic tea) before every meal and snack.

Also, snack on organic, raw fruits and vegetables, which naturally contain water, rather than salty, dry, or dehydrated snacks that rob moisture from your digestive tract during processing.

  1. Natural Energy Boosters

Green tea or oolong tea offer the combined benefits of natural caffeine and catechins, substances shown to rev up your metabolism for a couple of hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17 percent more calories during moderately intense exercise for a short time.

Also, superfoods such as maca powder, tribulus terrestris, and chia seeds have an innate capacity to increase energy and testosterone levels, thereby helping you work out and build muscle mass with more intensity and stamina.

  1. Spicy Foods

Spicy foods have natural chemicals that can kick your metabolism into a higher gear. The effect is somewhat temporary, but if you eat spicy foods often, the benefits can add up quickly. For a quick boost, spice up your pasta dishes, rice bowls, chili, and soups with crushed red pepper flakes, chipotle, or cayenne!

  1. Smaller Portions

The simple skill of knowing how much to eat is an important key to weight loss and weight maintenance. Studies have shown that eating light, smaller meals throughout the day has a positive effect on metabolism. Eating large portions of food per sitting can overtax your digestive system, thereby creating less efficiency for elimination and also depleting your energy stores.

Conversely, eating smaller portions more often can support consistent weight loss. Try having a healthy snack every three to four hours to keep your metabolism cranking. Click here to read my “Smart Size Portion Guide” for more suggestions on how to make your portions work for your weight goals.

  1. Protein-Rich Foods

Your body burns many more calories as it digests protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some of your carbohydrate intake with protein-rich foods can actually boost your metabolism at mealtime. The key is to select alkaline, plant-based proteins that are highly assimilable, which are much healthier for your body. When you consume highly acidic, animal-based proteins, they come complete with high levels of cholesterol, artery-clogging fats, and, over time, result in a net loss of alkaline minerals in your body, most notably calcium.

The reality is losing weight and maintaining a healthy weight takes constant awareness and effort. The most solid and reliable foundation for weight maintainance continues to be anchored in consistent physical activity, a positive, unstoppable mind-set, and a shift toward a healthy, clean, plant-based diet. You don’t have to be a slave to burning calories – you can choose to make staying in shape an intentional choice that  brings energy, power, and longevity to your life. 

Our knowledge is continually expanding about all of the mechanisms that impact human appetite, food selection, and how your body processes and burns food. The best way to find out what works for you is to engage in conscious experimentation with different foods, exercises, natural supplements, and mindfulness techniques until you crack the code on what works best for you.

And remember—what works for your individual body type, metabolism, and genetic structure is unique to you. It’s not about comparing yourself to anyone else or their progress. It’s about setting structured, achievable goals for yourself, experimenting with what works, asking for support from people you trust, and making a daily choice to be positively relentless in creating your ideal body and level of lifelong well-being.

This process is a marathon, not a sprint. Persistence and determination will get you results. Choose to focus on your daily progress, not perfection, and you’ll be on track for long-term success!

Simple and powerful, follow these basic tips and your weight will balance at a happy, healthy place for your body and your life. What is your #1 tip for boosting your calorie burn and maintaining a healthy weight? Leave your weight words of wisdom as a comment below, excited to hear how you stay balanced and well.

If you liked this post, please SHARE it with your friends on Facebooktwitter, or email. Everyone deserves support in fueling their lives with health.

Till next time, keep moving my friends,

Caroline

If you are interested in scheduling a consultation to discuss ways we can work with together contact me at: carolinejordanfitness@gmail.com 

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11 Natural Hangover Remedies that actually work

Take care of a hangover headache with all natural remedies that work! Photo credit Mark Kuroda

Take care of a hangover headache with all natural remedies that work! Photo credit Mark Kuroda

Aloha, one of the newest supplement companies to take the health food world by storm, makes convenient snacks with high quality ingredients. I am an ALOHA brand affiliate and believe in the company’s message to fuel health with all natural ingredients. I first fell in love with ALOHA through their ALOHA Way Magazine which has curated, expert-driving content to help others live healthier & happier lifestyles. Their content is healthy, helpful, colorful, inspiring, and contagious – I can never seem to get enough of it. It’s too good not to share, so I asked the editorial team if I could re-post some of their delicious writing in this space. Below you’ll find one of my recent favorite articles, “The Definitive Hangover Cure: 11 Natural Remedies”. Ive added my thoughts and a few of my Youtube exercise video resources to support their informative words. Check out the original article here: https://aloha.com/mag/article/the-definitive-hangover-cure-11-natural-remedies 

“The Definitive Hangover Cure: 11 Natural Remedies” Guest Post From ALOHA (the Source of Happiness)

Let’s be honest: Hangovers are stupid. You drank too much, and now, to put it simply, your body is poisoned.  As you lay there, feeling sick, miserable, and remorseful (Seriously, when was the last time you woke up and thought, “I wish I had drank more last night?”), you want to know how you can feel better stat. Everyone has their signature solution, but we have rounded up our tried and true best ways to safely and healthily recover.

The Beverages

A lot of your hangover symptoms are caused by dehydration. We all know to pair one alcoholic beverage with one glass of water… but it’s a little late now. Choose water and any of these other options below and drink up.

Water: We know you know, but it’s important. Make yourself drink at least two big glasses as soon as you wake up. Sip slowly, and if you are really struggling, embrace your inner child and try drinking through a straw.  If plain water is just not for you, there are plenty of other ways to stay hydrated too. So figure out what works best for your body.

Kombucha: An easy way to get B vitamins goodness back in your system. My favorite brand is Clearly Kombucha for it’s clean products with delicious flavors. 

ALOHA Daily Greens: The Gatorade or Vitamin Water you reach for has sugar and chemicals, which will make you feel worse later in the day. This combination of whole foods, coconut water, and greens replenishes your potassium, electrolytes, and magnesium levels, and B and D vitamins. If you don’t have ALOHA, then drink some coconut water and take a few spirulina tablets instead.

ALOHA Teas or Coffee: Both beverages are dehydrating, but if you are used to your daily cup, then a small dose of caffeine will make you feel significantly better. Just be sure to drink an additional glass of water to compensate.

The Food

A large, greasy breakfast is hard for your body to process, causing you to ultimately feel worse. I recommend any combination of the following for a comforting, but light breakfast: eggs or tofu scramble, whole-wheat toast or sweet potato, my favorite oatmeal, or fresh veggies and fruit. Eat right and eat light. Promise it will do the trick.

The Supplements

Antacids or asprin are old-school, and if they work for you, then go for it. But, I recommend these all-natural remedies, which are gentler on your system.

Activated Charcoal Capsules: Activated charcoal binds to toxins, and to an extent, the alcohol in your system and can help with a queasy stomach. However, its sponge-like effect means you are going to have to drink another glass of water for each pill you take.

Licorice Root: This is a great choice for indigestion; it also has a whole host of healing benefits and is a powerful antioxidant.

Turmeric: A natural anti-inflammatory, this can take the place of asprin as a supplement (Bonus: it gives you glowing skin as well). Try ALOHA Be Protected, or add a teaspoon of the spice to your breakfast scramble.

Multivitamin: If you can stomach it, try taking a multivitamin to replenish your body across the board. Since it already has turmeric in it, we reach for The Foundation, but any multivitamin should help.

The Workout

Yes, the workout. Ideally, you should sleep as long as possible, so don’t make yourself wake up to sweat it out. But, if you are awake and you’ve started to replenish your hydration and vitamin levels, it’s time to get moving. The increased circulation and endorphins will help you flush the alcohol out of your system.

Stick with steady state exercises like a long walk or slow jog, elliptical, or mellow yoga Vinyasa flow (Hello there, detoxifying twists!). This might not be the time for a HIIT or Bikram class—working out intensely in a weakened state can do more harm then good. Listen to your body, get some sweat flowing, and you’ll feel better in no time. These workout videos from the Caroline Jordan Fitness Youtube channel will help you get moving and feel better (plus you can do them at home so you don’t even need to get out of your pijamias… score!) Of course you can find more no-equipment needed workout videos by subscribing to my Caroline Jordan Fitness YouTube Channel Here. 

Give Your Head a Rub

Is your head still pounding? Bust out your Yoga Tune Up Therapy balls and give your head a quick two minute massage using the techniques below. Quick, effective, all-natural relief (no ibprofen needed!)

The Shower or Salt Bath

You did it! You are upright, rehydrated, and you even got in a workout. Celebrate with a long hot shower or sore muscle epsom salt bath to feel like a new person.

Make sure to keep drinking water and eating nutrient dense foods the rest of the day. Next time, maybe take it easy on the shots, ok?

What’s your #1 way to get rid of a hangover? Leave me a comment below, I’d love to learn from you! 

Interested in ALOHA products? I am in love with their superfood chocolate  and use the Greens powders in my protein smoothies. Currently they only retail online at : https://aloha.com/home and you can use the code “carolinejordanfitness” for a discount on all of their yummy products (superfood chocolate included).

Cheers to your health,

Caroline

If you liked this post, please SHARE it with your friends on Facebook, twitter, or email. Everyone deserves support in fueling their lives with health.

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Best All Natural Protein Bars. Here Are the Healthiest Choices.

What are the Best All Natural Protein Bars? Here are my Tips on How to Choose A Healthy Protein Bar That Isn’t Candy.

which one is actually good for you?!

They’re everywhere! Bars, bars, and more bars. They’re in the cereal aisle, in the form of breakfast bars and granola bars. They’re in the diet section as meal replacement bars, and they’re in the sports section as “power” bars. But a lot of these so-called nutrition bars can harbor stealth ingredients like hydrogenated oils, saturated fat, and sugar or sugar alcohols. Some even have more calories than a brick of chocolate.

With hundreds on the market, are bars even good for you? If so, which ones are?

I am a believer in eating a clean, whole food diet and balanced meals. But sometimes a quality protein bar can serve a purpose. When you’re on the run, faced with limited choices, traveling, or simply craving more snack variety, a quality bar can help you curb hunger and maintain energy. It is a much better choice than reaching for a quick fix or going so long without eating that you stuff your face the next chance you get (hello damaged metabolism and angry digestion!).  

Nutrition bars can be a healthy choice if you know what to look for on the label. And thanks in part to a new generation of plant-based protein bars, eating healthy—anywhere and anytime—has never been easier. Made with natural ingredients like seeds, fruit, nut butters and various vegan-friendly protein powders, these revamped bars are easy on your digestive tract and better for your body and weight loss goals than their chemical-filled ancestors. Use this cheat sheet to help yourself choose bars that live up to their promises and fuel you with health.  

How to Choose a Healthy Protein Bar:

  • Think about why you are eating it. Are you eating the bar as a meal replacement or as a snack? If you are eating it as a meal replacement, look for a product that has at least 300 calories and 10 grams of protein per bar. It’s not the most ideal complete meal but it’s better than nothing and will provide enough calories, carbohydrates, and protein to help maintain energy and blood sugar levels. If the bar is a snack, look for 200 calories or less, at least 2 grams of fiber, and 3 grams of protein.
  • Look at the ingredients. If it’s not REAL FOOD don’t eat it. Manufacturers often add extra fat, sugar, and other chemicals to make the bar look or taste healthy, even when it’s not. Look for products with short, recognizable ingredient lists and whole food ingredients. Nuts, seeds, whole grains, and fruits should be the first ingredients, rather than protein powders or sugar alcohols.
  • Look for at least 3g of fiber
  • Watch for less than 12g of sugar (the lower, the better!) from natural sources like fruit.
  • Less than 300mg of sodium
  • Aim for less than 3g of saturated fats
  • 6 – 8g of protein for a snack bar, 10 – 15g of protein for a meal bar

So which products should you reach for when you get to the store? Grab one of the suggested bars below. They all have at least 10 grams of muscle-building protein and no more than 15 grams of sugar. I update this list regularly with new favorite products as they come out. I have not been paid to review any of these products. All opinions are my own. These are bars I have tried and enjoyed. You’re welcome! 

Best All Natural Protein Bars:

Health Warrior Chia Protein Bar, Dark Chocolate Coconut Sea Salt

This bar is loaded with clean, plant-based ingredients and superfoods like chia seeds, making it a well balanced and nutritious choice (plus the sweet crunchiness totally hits the spot).

1 bar, calories: 200; Protein: 10g; Sugar: 11g

Oatmega Bar Chocolate Coconut Crisp

Made with whey protein from grass-fed cows and a little stealthy fish oil (you won’t taste) to add essential fats, this tasty non-GMO bar is power packed with nutritional benefits.

1 bar, Calories: 190; Protein: 14g; Sugar: 5g

ALOHA protein bar Vanilla Almond Crunch

Aloha, one of the newest supplement companies to take the health food world by storm, makes convenient snacks with quality ingredients. Whole food ingredients like almonds, pumpkin seeds, pumpkin seed protein and pea protein make up the bulk of their Vanilla Almond Crunch bar, while quinoa, sea salt, vanilla extract and monk fruit extract lend texture and flavor.

I am an ALOHA affiliate and believe in the brand’s message to fuel health with all natural ingredients. I am in love with their superfood chocolate  and use the Greens powders in my protein smoothies. They recently brought samples of their Vanilla Almond crunch protein bar to my corporate wellness workshop at Sephora and also hosted a healthy snack break at my corporate wellness workshop for Kirkland & Ellis. I was so impressed. Currently they only retail online at : https://aloha.com/home . You can use the code “carolinejordanfitness” for a discount on all of their yummy products (superfood chocolate included)

1 bar, 290 calories, 16 g fat, 2 g saturated fat, 100 mg sodium, 23 g carbs, 6 g fiber, 10 g sugar, 18 g protein

Enjoying Aloha protein bars as a healthy snack break during a recent Caroline Jordan Fitness corporate wellness workshop for Kirkland and Ellis

Enjoying Aloha protein bars as a healthy snack break during a recent Caroline Jordan Fitness corporate wellness workshop for Kirkland and Ellis LLP.

Enjoying Aloha protein bars as a healthy snack break during a recent Caroline Jordan Fitness corporate wellness workshop for Kirkland and Ellis

KIND Bars, Almond Walnut Macadamia + Protein

Filled with heart-healthy fats, fiber and the natural energy of nuts and fruits, this bar makes a great mid-afternoon snack or fuels your workout without leaving you with the dreaded sugar crash.

1 bar, 200 calories, 14 g fat, 2 g saturated, 65 mg sodium, 13 g carbs, 2.5 g fiber, 7 g sugars, 10 g protein

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Vega Sport Protein Bar, Chocolate Peanut Butter

Created to “offer power to the vegan athlete,” these non-GMO bars are a little higher in sugar but the amino acids in them are considered performance and endurance-enhancing nutrients that offer benefits on their own. The chocolate coconut and chocolate mint flavors are my personal favorite. 

1 bar, Calories: 260; Protein: 15g; Sugar: 16g

Squarebar Organic Protein Bar Cocoa Coconut

This gluten-free, vegan protein bar is packed with flat-belly super foods like oats and coconut oil, a source of cancer-fighting conjugated linoleic acid. And with 11 grams of protein and 11 grams of healthy, satiating fat, it is sure to tide you over until you can sit down to a full meal.

1 bar, 230 calories, 11 g fat, 9 g saturated fat, 30 mg sodium, 21 g carbs, 2 g fiber, 13 g sugar, 11 g protein

Rise Bar Gluten-Free, High-Protein Bars, Sunflower Cinnamon

Made with just four whole food ingredients including sunflower butter, coconut nectar, pea protein, cinnamon, and vanilla extract, this sweet and salty bar is a winner. The calories are on the higher side, mainly because of the seed butter, but it’s also a larger, dense bar that takes longer to consume. Enjoy this bar along with an apple or a pear for a fast and filling on-the-go breakfast. 

1 bar, 280 calories, 15 g fat, 1.5 g saturated, 15 mg sodium, 21 g carbs, 2 g fiber, 12 g sugars, 15 g protein

Larabar ALT Bar, Lemon Pound Cake

Dates, almonds, and pea protein make up the bulk of this dense and delicious bar. Lemon juice and vanilla extract lend a splash of lemony sweet zing that’s sure to satisfy your taste buds.

1 bar, 210 calories, 9 g fat, 1 g saturated, 10 mg sodium, 23 g carbs, 3 g fiber, 14 g sugars, 10 g protein

Simply Protein Bar, Cinnamon Pecan

This bar not only fills you up but also satisfies your craving for crunch while keeping the sugar content low and the protein high.

1 bar, 40 g, 150 calories, 5 g fat, 1 g saturated, 180 mg sodium, 16 g carbs, 7 g fiber, 1 g sugars, 15 g protein

Youbar Vegan Lemon Cookie High Protein

Made with just four clean Paleo-friendly ingredients: pea protein, cashew butter, agave and lemon oil, you can’t go wrong with this low-carb snack. And if you dont love the flavor of this bar, YouBar allows customers to make custom energy bars on their website. You can even give your snack it’s own creative name. Its a build your own bar buffet!

1 bar, 210 calories, 11 g fat, 2.5 g saturated, 160 mg sodium, 13 g carbs, 1 g fiber, 7g sugars, 16 g protein
Greens Plus Energy Bar Chocolate

Packed with a green superfood and protein blend of organic peanut butter and whey protein, this energy bar racks up the protein count making it ideal for an on-the-go meal or a post-workout snack.
1 bar, Calories: 260; Protein: 15g; Sugar: 19g

ProBar Base Bar Cookie Dough

Packed with 20 grams of plant protein and an impressive 5 grams of satiating fiber, this is might be the best meal-replacement bar of the bunch. 

1 bar, 290 calories, 10g fat, 5 g saturated, 400 mg sodium, 32 g carbs, 5 g fiber, 15 g sugars, 20 g protein

22 Days Nutrition Enlightened Pumpkinseed Bars

This bar is filled with pumpkin seeds which are a top source of magnesium, a mineral that strengthens bones. Sunflower seed butter and various plant proteins, ranging from rice to hemp, play a supporting role and help make this bar as filling as it is delicious. 

1 bar, 50 g, 250 calories, 16 g fat, 2 g saturated, 15 mg sodium, 18 g carbs, 5 g fiber, 9 g sugars, 11 g protein

GoMacro Macrobar Organic Cashew Caramel

I recently tried this bar after a Fitbit local workout event and was really impressed! Though this is one of the higher calorie bars on this list, it manages it keep its sugar count respectably low, which is a plus.

1 bar, 260 calories, 12 g fat, 3.5 g saturated, 10 mg sodium, 37 g carbs, 2g fiber, 10g sugars, 12 g protein

Is your mouth watering yet? Just remember: nutrition bars are meant to be a supplement to your healthy diet; they are not meant as a replacement for a healthy diet. Your body needs fruits, veggies, whole grains, healthy fats, and lean protein in their most natural, healthful forms. If you are looking for a product to help you fill the nutritional gap, bars can meet that need. Keep the ingredients simple, and read the label to help you make better choices. Eating these bars in addition to a healthy diet, can help you keep going strong all day long.

If you were in the middle of a crazy busy work day, with no chance of a real sit down meal in sight, which bar would you reach for? Leave your favorite protein bar product as a comment below. I’d love to hear from you! 

If you liked this post, please SHARE it with your friends on Facebook, twitter, or email. Everyone deserves support in fueling their lives with health.

Till next time, keep shining my friends,

Caroline

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