I’m not sure where the craving came from, or why it set in while I reading about the  effects of whey protein supplements on muscle hypertrophy (for a research paper), but Monday night, around 10:00pm, I realized I needed cheese grits.

Maybe the craving for  Southern comfort food kicked in because I’d just watched Bachelor Ben awkwardly visit three Southern Belles in their very Southern homes.

Or maybe it’s because I’m a west coast girl who happens to have been born in a Southern state.

Whatever the reason, I needed those grits and I needed them quick. So upon returning home around midnight, I enjoyed a second dinner.

But wait, I’m deceiving you.

I didn’t actually get that elaborate Monday night.  That would have taken a bit more prep than I had the patience for. Emergency cravings are just that—-emergencies! So on Monday night, I went for cheese grits sans the trimmings. I was so enamored with my grits that night, that I didn’t even think to take a picture. Blogger fail. Whoops!

Such negligence meant that I had to have another go round with grits. That bowl you see above was Tuesday night’s dinner.

And because it was a special Tuesday—Fat Tuesday!—I felt like being a bit more decadent than usual.

It’s been over a year since I’ve had bacon, but it seemed entirely appropriate, especially given that it’s traditionally coupled with grits. Plus, bacon isn’t the villain that so many make it out to be. One cooked slice of cooked organic center cut bacon is nutritionally similar to turkey bacon.

And get this. Even though decadently healthy seems like an oxymoron, believe me when I say that my version of Cheese Grits with Shrimp, Garlic and Bacon truly is healthy. (Check out the stats below!)

Or at least healthier than the original. But you’d never know it.

CHEESE GRITS WITH SHRIMP, GARLIC AND BACON (for one)

3 T. stone ground or regular grits

3/4 low sodium chicken broth

several dashes of black pepper

2 T. liquid egg whites

1 slice Horizon Organic American Cheese, cut into small pieces OR 1/4 cup 2% cheddar

3 oz. fresh shrimp, peeled and deveined

1-2 cloves garlic OR 1/2 t. garlic powder

1 slice center cut bacon (or turkey bacon, although the former is going to taste better and offers nearly the same calories (~35)

green onions, thinly sliced

1. Combine grits, chicken broth and black pepper in a large bowl and microwave on high for 3-4 minutes. Stir in egg whites and microwave another minute, or until grits are loosely “set.”

2. Stir in cheese; set aside.

3. Meanwhile, cook bacon in a skillet until crisp. Remove from pan, crumble and set aside.

4. Add the garlic cloves to the pan and cook until soft; then add the shrimp. Cook until the shrimp are pink.

5. Spoon the shrimp over the cheese grits and sprinkle with crumbled bacon and green onions.

Per plate: Calories: 325 Fat: 9.8 grams Carbs: 27.8 grams Fiber: 2.3 grams Protein: 32 grams

ENJOY! **For a vegetarian version, just omit the shrimp and bacon. The cheese grits can totally stand alone!**

GIVING IT UP

Warning: cheesy alert! :-p

For most of my life, I’ve thought that “giving up something” for Lent was silly. Why deprive yourself of that which makes you happy? Or, if you’re choosing to give up something that negatively interferes with your life , why only stay away from it for a few months?

Well, after reflecting a bit, I’ve realized that “giving something up” for Lent is not about deprivation; it’s about giving. Our lives are filled with little things that satisfy US, that make US happy and provide enjoyment—for our own indulgent purposes! Giving up the activities or things that we normally do or use, in order to free up extra time or money to do good to those around us, is what Lent is about. Just think of what a joy it would be to your parents if, instead of spending an hour in front of the TV, you used the to check in with them on the phone each day. Or instead of  perusing the internet every night, you took a walk with your husband or friend. What about giving up your morning latte (*gasp!*) and setting the money aside to donate to a charity you care about?

This year I will be giving something up, but I’m not yet sure what it’s going to be. (I’ll let you know in my next post!)

Maybe I could better allocate the money and time I spend with this.

Instagram documentation of Pinkberry Peanut Butter (my favorite!)

It was a fantastic end to my Fat Tuesday.

What is your ultimate comfort food meal?

Are you giving up something for Lent?

Happy Monday!

First, I want to thank you all for your encouraging pre-date comments and tweets on Valentine’s Day. The first date stories you shared in the comments section left a huge grin on my face.

As for the date? Was it a success? A complete bust?

I’ll let you decide.

Mr. Match.com officially knows the way to this girl’s stomach.

As for her heart, it remains to be seen. But culinary delights are a good start. Gentlemen, take note.

(And yes, I’m that girl who interrupts the conversation on a first date to take an Instagram photo. Oh, the risks and sacrifices we make as bloggers!)

In exchange for the strawberries, I offered Mr. Match Reece’s peanut butter cup hearts. Who got the better deal?

Definitely him.

Just kidding! Those strawberries were delicious! I ate two, and shared the rest with my housemates when I got home. Thank you, Mr. Match.

MILKBITE REVIEW

Keep thinking along the lines of chocolate and strawberries, because I’m about to discuss both…but in bar form

A few weeks ago, the generous folks at Kraft sent me two boxes of MilkBite, their new line of refrigerated granola bars.

I know what you’re thinking.

You think I’m selling out.

Well, before you jump to conclusions, let me remind you that I only review products on the blog that I truly enjoy. But more importantly, let me remind you that  I’m a child of the 90′s. The 90′s were the era when Kudos, Nutri-Grain and Quaker Chewy made big waves in the supermarkets. I, along with every kid at my elementary school, found  a granola bar at the bottom of my lunch box each day. Oh, and let’s not forget: granola bars were the post-game snack of choice amongst soccer moms.

Yeah,  I’m getting nostalgic about granola bars.

The sad news is that most bars are packed with artificial ingredients like high fructose corn syrup and preservatives. I prefer to fuel my body with natural foods that I can contain ingredients I can pronounce.

The good news is that MilkBite Bars surprisingly fit that criteria!

And the best news is that they’re irresistibly delicious!

The Chocolate, which is by far my favorite of the two flavors I sampled, reminds me of oatmeal chocolate chip cookie dough. It’s soft, chewy and packed with chocolate morsels.

The Strawberry is what I’d imagine strawberry shortcake would taste like if you smashed the biscuit and fruit into a bar and then drizzled it with icing.

I’m not typically a fan of fruit-flavored packaged goods, but if you are, then this will be right up your alley!

A few MilkBite Bar facts:

• No artificial flavors, colors or preservatives
• 140 calories
• 3 grams of fiber
• 5 grams of protein
• 30% RDA Calcium (same as a glass of milk)
• 10% RDA Vitamin D
• Five flavors: Chocolate, Strawberry, Peanut Butter, Oatmeal Raisin & Mixed Berry

If you’re a nostalgic child of the 90′s granola bar lover like me, (or just a granola bar lover in general) definitely give MilkBite Bars a try. They’re a convenient snack option that offer a low glycemic energy boost when you’re on-the-go.

FITNESS AND MEAL PLAN UPDATE!

*FITNESS*

As you may or may not remember, I embarked on an unofficial Body For Life challenge in January. I say unofficial because I didn’t actually register on the website; however, in my mind the challenge was very official. I wrote an entire post about my commitment HERE.

You see, when I started BFL, I was excited.  I was excited to follow a structured plan. Excited to  experiment with my macronutrient ratios. Excited to not have to plan my workout each morning because it would already be planned for me.

The first week went off without a hitch. I felt great and had tons of energy.

However by the end of week two I was bored. The workouts were repetitive and I felt uninspired. It was also at this time that I spoke with a personal trainer about my goal of gaining eight pounds of muscle mass. He suggested that I abandon the thrice-weekly upper and lower body BFL workouts and instead focus on a 4 or 5-day split.

After doing a bit of research I settled on a new plan: Jamie Eason’s Live Fit Trainer. Unlike BFL, Live Fit is divided into three phases which build on one another. Within each month-long phase, workouts are repeated only a maximum of two times.  (If you blog or read blogs frequently, you’re probably already well versed on Live Fit, so I’ll spare you the details. However if you’re unfamiliar with the plan, check it out HERE.)

So after two weeks of Live Fit, what are my thoughts?

I LOVE it! I’m excited to workout each day because I know I’ll be doing an entirely different routine than I did the day before. Keeping things fresh in the gym is the key to staying motivated.

I have, however, made a few modifications. Phase 1 calls for no cardio whatsoever, but after going just one week without running, I felt off. I longed to stretch my legs, and the inability to do so was driving me crazy!

I firmly believe that working out should make us feel good both physically and emotionally. I also believe that no plan is perfect for everyone. We  live inside different bodies, so it only makes sense that our reactions to any given regimen will vary considerably. I am a runner. And I want to gain significant muscle mass. The two don’t necessarily go hand-in-hand.

However, I’ve decided to not give up running because  I’ve realized that depriving myself of something I love has more negative ramifications than positive ramifications. SO… I’m going to fit in one weekly run during Phase 1, and  see how it goes. If it feels like too much, I’ll cut it out.

 *MEAL PLAN*

Even though I’ve dropped the fitness portion of Body For Life, I’m still (sort of) following the BFL-style of eating. However instead of focusing on macronutrient ratios (I was eating 40% carbs 40% protein and 20% fat on the BFL plan),  I’m now following a super flexible and personalized Jim White Fitness & Nutrition meal plan. The ratio’s have already been calculated, so all I have to do is think about dietary exchanges. It’s easy peasy to follow, and it’s done wonders for my energy levels.

Why am I following a meal plan?

A few weeks ago, Jim White reached out to me and offered a free nutrition consultation. Since I love talking about nutrition, I happily accepted! Why not try something new? After explaining my fitness and nutrition goals to Sue, one of the dietitians on staff, she created a meal plan tailored just for me. Sue and I follow up with each other about once/week and make modifications, as needed.

If you’re looking for some structure in your fitness training, or if you’d like guidance with meal planning, definitely check out the services offered by Jim White Fitness & Nutrition!

HEALTHY FATS

Before I go…one more comment about those ratios: The 20% fat thing definitely didn’t work for me. Limiting my intake of avocado, peanut butter, olive oil, hummus, coconut oil  and chocolate—basically everything that is delicious in this world—made me sad and a bit cranky. I feel my best when I include lots of healthy fats in my diet, so healthy fats are back in abundance!

And that, friends, is a perfect segue to this.

Meet The Healthy Fat Muffin.

This recipe, which was originally featured on the Dr. Oz show, came recommended by Mr. Match.com himself!

A “muffin” that’s fast, easy and loaded with healthy fat and fiber! I top mine with melted coconut oil,  but I bet it would also be delicious drizzled with peanut or almond butter.

One Minute Flax-Coconut ‘Muffin’

1/4 cup ground flax

1 tsp baking powder

2 tsp cinnamon

1 tsp coconut oil

1/4 cup egg whites or egg beaters

1 packet stevia

1. Mix all ingredients together in a mug and microwave for 50 seconds. Allow to cool and enjoy!

*Drizzle with coconut oil, syrup or nut butters of choice.

Per muffin: Calories: 214; Fat: 13.8 grams Carbs: 14.8 grams; Fiber: 10.4 grams Protein: 12.7 grams

ENJOY!!

Sharing time!

What was your favorite granola bar as a child? Favorite now?

I loved chocolate-covered Kudos (peanut butter flavor)!

Are you a plan follower? Or do you prefer to do you ‘own thing’?

I tend to use plans as a baseline and make adjustments, if needed.

What is your favorite healthy fat?

I listed a few of mine above, but if I HAD to pick one, I’d go with peanut butter.

Are you on Instagram?

Follow me at Sarabeara2!

]]> http://nourish-and-flourish.net/2012/02/fitness-date-night-meal-plan-update/feed/ 24 http://nourish-and-flourish.net/2012/02/single-gal-cookie-and-a-first-date/ http://nourish-and-flourish.net/2012/02/single-gal-cookie-and-a-first-date/#comments Tue, 14 Feb 2012 14:00:38 +0000 Sara http://nourish-and-flourish.net/?p=1581

Happy Valentine’s Day!

Before you read anymore of this post, you’re going to want to lock the doors, close the curtains and turn on the oven.

Then crank up the boy band music and find your copy of The Notebook.

Do anything you can think of to keep the men away!

Because this cookie is NOT meant to be shared.

It’s a perfectly gooey, melt-in-your-mouth Valentine’s Day treat for a perfectly gorgeous and fabulous single gal.

And it tastes waaaay better than that filet mignon dinner you’d otherwise be eating with Mr. Dark Tall and Handsome. Promise.

*CHOCOLATE CHIP COOKIE FOR A SINGLE GAL*

2 T. flour*

1 T. brown sugar

1/4 t. baking powder

2 t. butter (could try subbing pumpkin or applesauce for low fat version)

1/2 T. milk**

2 t. mini chocolate chips or chopped chocolate

1. Preheat toaster oven (or regular oven) to 350 degrees.

2. Mix flour, sugar and baking powder in a small dish. Cream in the butter, using a fork or fingers to mash. (room temperature butter works best). Mix in the milk. Then add the chocolate chips.

3. Drop cookie onto a baking sheet coated with cooking spray. Bake 7-10 minutes.

*I used oat flour, but all purpose flour will probably yield a more tender cookie.

**I used almond milk, however soy, cow or coconut milk will work too!

Per serving: Calories: 185.8 ;Fat: 8.0 grams ; Carbs: 26.6 grams; Protein: 2.3 grams

Even though though a single gal chocolate chip cookie makes a luscious substitute for a human date, one thing it can’t ever offer is a ring.  It’s a non-committal cookie. Bake one and you’re done!

In other words, it makes a perfect…crush.

But the crushing doesn’t need to stop there. And mine most certainly won’t. This is what else is capturing my heart today:

1. Homemade Pixie Sticks!

via Shindig Parties to Go(<–fun Valentine’s ideas on this site!)

A literal crush. As in crushed dried fruit.

Best idea ever?

2. Eddie Redmayne

Eddie plays Colin Clark in My Week With Marilyn. He’s got that British boy charm that’s so irresistible!

And ladies, he’s single!

3. Passion Fruit Chobani.

source

Meet my new favorite flavor! However, it remains to be seen if I’ll be able to make a pancake version like I did with my other love, Apple Cinnamon. Real passion fruit can be tough to find.

***Be on the lookout for an opportunity to win a case of your own Cho next week!*** Hint hint.

4. Avocados + Dark Chocolate

These aphrodisiacs make a perfect couple.

And they also create a perfect love child.

Ripe avocados are sitting on my counter just begging to be turned into Chocolate Avocado Pudding!

***********

5. Vintage Valentines

DATE NIGHT

Okay here’s a question for you: Would you ever consider going on a first date on Valentine’s Day?

Be careful how you answer…

Because that’s exactly what I’m doing tonight. (!!!) And yes, I most definitely expect him to show up with a dozen roses and a box of chocolates. I mean, it’s VALENTINE’S DAY.

I figure it’s a good test. Why not learn about his romantic tendencies (or lack thereof) right away?.

I hope you realize that I’m 120% kidding. And I hope he does too. (Yep, he already knows about the blog. Hi, there!!).

The truth is, neither of us pulled the “I have a brilliant idea! Let’s go on a first date on Valentine’s Day!” line. In fact, when we decided to meet on Tuesday, we had no idea that we’d set our first date on the most romantic day of the year. Talk about expectations!

Oy vey.

That said, I’m excited! Updates to come! Maybe.

*****

Whether you’re head-over-heels in love or doing your best to ignore everything pink, read and heart-shaped, I hope your Valentine’s Day is filled with  happiness and joy!

HUGS!!

Would you go on a first date on Valentine’s Day? What’s the best/worst first date you’ve ever been on?

I have MANY stories! We’ll save them for another time though.

What or who are you crushing on right now?

If you could make any single-serving cookie, what would it be?

I’ll be making a peanut butter chocolate chip version next! (My favorite!)

Hi there! I hope you all had a wonderful weekend!

While everyone else was cooking up chili and cheese balls (I’m so making these next year…or maybe next week?) for the Super Bowl on Sunday, I was busy baking Banana Muffin Tops.

This recipe has been a looong time coming! And as promised, I’m going to share it with you.

But your bananas are going to have to ripen first, so while they do that, how about we chat about the weekend?

More specifically, what I learned over the past two days:

1. Tater tots are more delicious when eaten with chopsticks.

On Friday night I ate dinner at Sticky Rice with a group of friends, and almost fell out of my chair when I spotted tater tots on the menu.

An Asian fusion restaurant selling fried potato puffs? Really?

Of course they were ordered. And of course they were amazing.

2. Squid is the chewiest food that’s ever entered my mouth.

See that white stuff in the right corner? We’re talking about a minute of chewing per bite. No joke.

3. When in doubt, order macaroni and cheese with both crab and bacon.

This was actually my friend, Charlotte’s, dinner. Even though she requested it sans meat, the pasta arrived well embellished with animal.

Charlotte proclaimed it the best mac n’ cheese she’d ever eaten. 

4. Some food is almost too pretty to eat.

When you feel bad about demolishing a tower of art, simply close your eyes and let it melt in your mouth.

5. 28-year-old men are mesmerized by 53-year-old women.

During the Super Bowl halftime show, every single boy/man at the party, age 8 to 80, was glued to the TV. No talking, no blinking.  No beer drinking.

Madge, teach me your secrets.

 6. When you don’t have bananas to make real bananas foster, the bar form makes a fantastic substitute.

I actually rarely eat Larabars because they’re relatively low in protein compared to other bars, but when I saw the new line of uber bars at Whole Foods, I knew I had to try one.

The verdict: super duper, wicked awesome, and seriously epic (<—The company’s words, not mine. But totally accurate!)

The uber bar also comes in Apple Turnover, Cherry Cobbler and Roasted Nut Roll. Yum.

7. When you can find bananas, and when you’ve been reading blog posts long enough for them to ripen, make Banana Muffin Tops.

Here’s the recipe!

*Banana Muffin Tops*

1 1/2 cups oat flour

1/2 cup oat bran

1/2 cup Splenda granular (or stevia/xylitol equivalent)

1 tsp baking soda

1/4 tsp salt

4 medium bananas

2 eggs

1 tsp vanilla extract

Toppings: Greek yogurt, peanut butter, almond butter, walnuts…the possibilities are endless!
1. Preheat oven to 350 degrees.
2. Mash bananas and mix in beaten eggs and vanilla.
3. In a separate bowl, mix oat flour, oat bran, baking soda, Splenda and salt.
4. Mix banana mixture into dry mix, then add walnuts if desired.
5. Spoon onto a cookie sheet 2 inches apart using a 1/4 c. measuring cup.
6. Bake 10 minutes, or until light brown.

Top with Greek yogurt, nut butter and nuts for a perfect morning meal!

Servings: 12 Calories: 110; Fat: 2.2 grams; Carbs: 21.1 gramsFiber: 3.1 grams; Protein: 1.96 grams

ENJOY!

Ready…set….go! What’s your favorite muffin of all time?

Banana nut for this girl! Closely followed by cinnamon streusel.

Sahimi: yay or nay? Have you ever tried squid?

I think I’ll stick with my favorite, tuna, next time.

The very best thing you ate over the weekend?

Happy middle-of-the week!

When I started Body For Life two weeks ago, I made a commitment.

A commitment to nourish my body with clean, wholesome meals.

And oh baby, I’ve been eatin’ good.

Healthy treats like homemade Banana Muffin Tops have made regular appearances in the morning

(Recipe coming soon!)

I’ve been snacking on Cinnamon Streusel Protein Cake…

…and digging into Healthified Chili Dip (make this for dinner TONIGHT!)

In other words, I’ve been finding fun ways to play by the Body For Life eating rules.

But the truth is, I’ve been playing by the rules a little too well.

Here’s proof: Over the weekend, I skipped out on frozen yogurt because I didn’t think it would bode well for my meal plan.

BETRAYED!

I turned my back on one of the loves of my life.

The thought process went like this: Chasing a somewhat indulgent dinner with sugary carbs might tip me too far from the 40-40-20 carb-protein-fat ratio I’ve been aiming for.

I didn’t want to break the rules.

But saying no to fro yo seriously made me sad! After wallowing in despair for a few hours, I realized that sometimes it’s necessary to break the rules.

Breaking the rules keeps me in check.

Breaking the rules prevents me from becoming obsessive.

And gosh darnit, breaking the rules is fun! Life is too short to deprive yourself of something you enjoy. Moderation means saying “yes” just as much as it means saying “no.”

I know there are many athletes and bodybuilders out there who don’t believe in “cheating.” Even Jamie Eason, one of my favorite fitness gurus, admits she rarely indulges in sweets.

And I completely understand the logic: Our bodies don’t need chocolate chip cookies; our bones much prefer Greek yogurt over ice cream; our hearts beat stronger for oats than they do for croissants.

For those who adhere to a strict diet regimen 100% of the time, kudos! I truly admire your dedication! Really.

But I’ve realized that even though my body doesn’t need frozen yogurt, my SOUL most certainly does.

And my soul sings a jubilant song when I allow myself to truly enjoy a treat like this.

Nothing low fat, low carb or high protein about it! Just pure, delicious bliss. And definitely more knock-your-socks-off-good than that frozen yogurt I missed out on.

But just because I played ball with a decadent dessert last night, didn’t mean I wasn’t ready to jump back on the health train this morning!

Nutritious breakfast? Check!

Upper body workout? Check!

This has become my favorite go-to workout on Body For Life. However, it may actually be my last BFL-style workout for a few weeks. I’m not abandoning the plan, just revising it. I recently had a heart-to-heart with a trainer at my gym, and he told me that  total-body workouts may not be the best approach for gaining significant muscle mass. Instead, he advised me to focus on isolation training; that is, training one or two muscle groups at a time instead of five or six. I’m thinking about trying Live Fit Trainer, and incorporating a little cardio into the routine. (For those of you that have done, or are doing Live Fit Trainer, please share your thoughts about the program!)

Once I was home, it was time to refuel.

It tasted like a decadent dessert, but in reality it only felt like I was breaking the rules.

*******

Top Ten Desserts in America

I fully intended on ending this post on that note, but as I was typing the word cheesecake, I suddenly remembered an article I saw online a few weeks ago: The 10 Most Popular Desserts in America.

Here they are, according to TLC (whose sources are most certainly 100% credible )

10. Cheesecake

9. Cupcakes

8. Jello

7. Carrot Cake

6. Apple Pie

5. Ice Cream

4. Brownies

3. Chocolate Chip Cookies

2. Chocolate Cake

1. Fudge

How on earth Jello beat cheesecake and cupcakes is beyond me! And fudge is #1?!

What’s your favorite healthy or “healthified” dessert?

See the last picture in this post for mine!

Favorite dessert of all time? (I mean the real deal). Is something on the above list missing?

This is a tough one! But I’m going to have to roll with cheesecake or peanut butter pie.

What, if any, are your diet rules? Do you have “cheat meals” or do you treat yourself every day?

Happy Wednesday!

I set aside time to write this post yesterday morning, but then something totally unexpected happened that prevented me from doing so.

It’s really not an elaborate story, but I’m going to share it anyways because it explains why I’m posting today–two days later than I’d promised. (Sorry!)

But maybe I’m not sorry, because the end result benefited my belly.

And it might benefit yours too!

Anyways, yesterday I hit the snooze button one too many times, and rolled out of bed much later than I’d hoped, which, let’s be honest, wasn’t totally unexpected. (It happens….A lot. )

After completing a three-minute plyometrics routine (the best way to wake up in the morning!), I realized I was craving a carton of Apple Cinnamon Chobani yogurt. (Again, not totally unexpected.)

Instagram documentation of my first apple cinnamon Chobani discovery in Target

Once in the kitchen, I ravaged through the fridge for that carton of yogurt, only to find a solo carton of 0% Plain staring back at me.

Totally, totally unexpected.

I could have sworn that I had one more container of apple cinnamon in there!

Don’t get my wrong, I love my plain yogurt–in fact I usually prefer it–but I totally wanted apple cinnamon at that moment.

What to do? What to do?

As it turned out, an apple cinnamon pancake—topped with that 0% plain yogurt— was the perfect answer to my dilemma. It’s definitely rivaling the protein pancakes I raved about in my last post!

Apple Cinnamon Coconut ‘Cake’

1/2  apple (about 3 oz)
2 Tablespoons Coconut flour, sifted
1/2 teaspoon baking powder
6 drops liquid stevia (more if you like it sweeter)
2 Tablespoons sugar free vanilla syrup (I used Torani, but you could also try pancake syrup or more stevia)
1/2 cup egg beaters

2 teaspoons Smart Balance Light (or other light butter)
splash of almond milk
cinnamon (as much as you want)

1/3 cup Greek yogurt for topping (optional)

Instructions:

1. In small bowl mix egg beaters, almond milk, sugar free syrup and liquid stevia. Add coconut flour and baking powder. Mix until smooth.

2. Slice your apple into very thin pieces. Set aside.

3. In a small frying pan, melt butter on high heat. Sir in cinnamon. Lay down the sliced apples in the pan and let cook for about 25-30 seconds. Pour in pancake batter and smooth over.  Cover then turn down heat to LOW. Let cook for 3 minutes.

4. Take off lid and flip the pancake. Put cover back on and cook for 1 minute longer. Slide out of pan and top with Greek yogurt.

Servings: 1 (1 pancake topped with 1/3 cup yogurt): Calories: 242 Fat: 4.9 grams; Carbs: 27.1 grams; Fiber: 8.75 grams; Protein: 22.1 grams

In the amount of time it took for me to make and eat my pancake, I probably could have downed 10 cartons of yogurt and written a blog post.

However, it was completely worth the time and extra effort. Plus, creating a new breakfast treat ultimately turned out to be a blog-benefiting decision. 

…A decision that resulted in a delicious morning meal that was reminiscent of my favorite Apple Strudel Muffins. (a must-try recipe that’s not my own).

And since we’re speaking of delicious pancakes and muffins, I feel obligated to mention another muffin.

Tom Brady

Oh, hello, STUD! I believe you’re headed to the Super Bowl in two weeks. Because my 49ers lost Sunday night, I will now be able to devote my full attention towards you. And you know what? You may be married to a gorgeous model, but I bet Gisele doesn’t make you apple cinnamon pancakes when you’re out of your favorite apple cinnamon yogurt.

Just sayin.’

Anyways,  refocusing: I washed my pancake down with my current cocktail of choice…

…And scadaddled out the door to the gym.

By the way, Coconut KevVita was my lifesaver over the weekend. I came down with a pesky flu bug Friday, and stayed in bed all day Saturday.  I swear this stuff made me feel better faster than any ginger ale could have. (When I was young, ginger ale was all I drank when I had the stomach flu; now I can’t help but feel nauseous when I taste it!)

Once my stomach was  again ready for real food, this happened:

Hey now, don’t knock it before you try it. This is more real than most foods that come in a jar.

Ingredient list: winter squash and water. Nada mas.

I accidentally bought this a few months ago, instead of the apple version that is called for in Jamie Eason’s Pumpkin Protein Bars. Ooops! 

But it turned out to be quite a delicious mistake! I added cinnamon, vanilla, liquid stevia and a few shakes of ginger, which transformed a rather tasteless mush into something that tasted like a healthified version of sweet potato casserole.

I may or may not accidentally buy baby food winter squash again.

*******

Alright, enough about tummy troubles and baby food! In my last post, I promised I had some news!

That wasn’t a lie; I do. But first I’m going to share my workout this morning because it was pretty bangin’.

Since I took a few days of much needed rest over the weekend, I wanted to squeeze in both a cardio and strength workout today.  I opted to abandon my Body For Life routine (which I’ve modified quite a bit, and will be explaining in a future post), and instead completed a circuit that looked like this:

(Note: cardio move is followed by strength move in the same row)

Cardio-Strength Circuit (via Oxygen Magazine)

I did three circuits of the entire routine, which left me feeling as though I’d hit nearly every muscle in my body. It was an invigorating workout!

I wish I’d had a Nike + Fuel Band to track my movement. Have you heard about this thing?

source

Looks pretty nifty! Apparently the Fuel Band, which is available for pre-order now, tracks all of your activity over a 24-hour period (including sleep!) and then provides a summary at the end of the day. You simply wear the band on your wrist, and it counts your steps, heart rate, calories burned etc.

Pretty cool, huh?

*******

***The News**

Okay, here it is! *Deep breath*….

After 3+ years of consideration, I’ve made the decision to become a personal trainer.

I have another year of grad school to complete before I take on a real adult job, but I hope to incorporate both nutrition and fitness consulting into my future career. My master’s degree will certify me as a nutritionist (or ‘CNS’–Certified Nutrition Specialist, which is different than a dietician), but if I wish to offer credible fitness advice, more formal training is needed

My only career goal is to use my passion to  inspire and empower others to live healthy lives. Earning a certification through NASM will help me make that dream come true.

I’m so excited about the new information I’ll be learning, and look forward to sharing it with you here! You can expect to see many more workouts and fitness advice in the months to come.

HUGS!!

Questions for you:

What’s your dream job?

If I weren’t in the fitness/nutrition/health industry, I’d be a travel writer! How cool would it be to get paid to review everything from hotels to hiking trails all over the world?

Any football player celebrity crushes?

Have you ever eaten a jar of baby food (past infancy, of course!)?

I blame Jamie Eason’s recipes for turning me onto the stuff!

What foods do you think of when you hear the word “breakfast?”

My idea of what makes a perfect morning meal has definitely evolved over the years!

At age five I was all about Kix cereal and bananas.

source

High sugar cereal was not tolerated in my house. But Kix was officially “mother approved,” which meant it was welcomed with open arms, err mouths, at our table.

At age 10, all I wanted in the AM was  Eggo’s and frosted strawberry Pop Tarts—together.

Pop Tarts: the best way to start out the day on a high (sugar) note!

 source

But only the low fat variety, mind you. In the 1990′s low fat anything meant healthy, which also meant that low fat anything was in our kitchen cupboard.

At age 15, nothing beat the convenience of packaged “breakfasts” and Starbucks mochas.

source

“Grains” on-the-go is what the cool kids ate. I mean, who in their right high school mind would sacrifice a minute of sleep so as to allow time to prepare something to eat?

Not this girl. (But oh how times have changed!)

And those mochas? The only way I could get past my dislike of coffee, while still enjoying the benefits of caffeine, was to disguise it with milk, chocolate, sugar and whipped cream!

"coffee" drink or milkshake?

source

During college (age 20), I became a real adult and “graduated” to straight black coffee with Splenda.

source

How nourishing and delicious, no?

I think it’s safe to say that I hit rock bottom in the breakfast department during my dorm years!

By age 25, breakfast had transformed from a carbohydrate-rich meal to  a carbohydrate-deficient meal.

Egg whites, asparagus and Laughing Cow cheese were my go-to morning eats.

Indeed, that’s what I ate for breakfast nearly 360 days last year.

I think it’s safe to say that I was stuck in a major rut.

And a meal like that was certainly not proper fare to fuel 8-mile runs!

Since beginning BFL last week, I’ve had more energy and spunk than I can ever remember. I attribute this new zest not only to the invigorating fitness program (more on that in the next post), but also to the changes I’ve made in my diet. Those changes have been most apparent at breakfast—the meal I eat before my workouts. I’ve found that balancing carbohydrates and protein in the morning (and at every meal) has made a huge—HUGE!—difference in my energy levels. It’s also enabled me to lift heavier weights than I ever thought possible.

Since I’ve been teasing you with breakfast chatter this entire post (is anyone pining for Pop Tarts now, like I am?) I think it’s only right to share two of my new favorite Body For Life-inspired breakfasts:

1. Fluffy Protein Pancakes

After trying numerous recipes, I’ve come to the conclusion that protein powder does not work in pancakes.  Sure, it may make them “healthy,” but it also makes them dense, dry and utterly icky.

Pancakes are supposed to be fluffy, light and melt-in-your-mouth-delicious, right?

Right.

Want to know the secret to fluffy, light and melt-in-your mouth-delicious protein pancakes?

Cottage cheese.

I know there are skeptics out there (I was one of them for a looong time!), but do yourself a favor and don’t hold out any longer!

Cottage Cheese Protein Pancakes

3/4 cup egg beaters (or 3 eggs)

1 cup 2% cottage cheese

1 teaspoon vanilla

2 packets stevia (or 2 T. honey or other sweetener of choice)

1/2 cup oat flour (you can also grind oats in a food processor or blender)

1 teaspoon baking powder

1/4 teaspoon salt

 

1. Place the first 4 ingredients in a bowl and whisk.

2. In a separate bowl whisk the dry ingredients

3. Pour the dry mixture into the wet mixture and stir until just combined.

4. Heat a large sauté pan or griddle over medium heat, lightly coat with cooking spray (or a touch of butter for maximum flavor) and pour about 1 tbsp of the mixture onto the griddle for each pancake.

5. Cook for 2 minutes on each side or until pancakes are set and golden.

Serve with berries, bananas and/or sugar free syrup. They’re also good with peanut butter (of course).

Servings: 2; Per serving (5 large pancakes): Calories 240; Protein: 25 grams; Carbs: 24 grams; Fat: 4.5 grams

*You can freeze any leftover pancakes for quick grab-n’-go breakfasts! Just bring to room temperature, then place in a ziploc bag.

2. Pecan-Cinnamon “Sticky Bun” Bread

I made a large batch of Jamie Eason’s Cinnamon-Swirl Protein Bread and then topped individual slices with protein frosting and toasted pecans. If you let the frosting soak into the bread, it tastes like a sticky bun!

Protein Frosting

1/2 scoop whey protein powder

1 packet Nu Naturals stevia

water (enough to make a “frosting”–about 1 T.)

Mix well and drizzle over your protein bread. It’s also great on rice cakes!

**************

I hope you have a wonderful weekend! I’ll be back Monday with a new recipe and some exciting fitness news!

What was your favorite childhood breakfast? Were you a Pop Tarts and Eggos lover like me? Or maybe Lucky Charms was your forte?

How have your breakfasts changed over the years?

What’s your go-to breakfast now?

Hey hey, happy Wednesday!

I’m finally back in Washington, DC! I know I said I’d have this post up on Monday, but blogging was put on the back burner while I caught up with friends and began re-acclimating to city life.

Adjusting to DC after spending three weeks in Idaho means accepting the fact that Starbucks employees greet me with a grunt instead of a cherubic, “How can I help ya today, sweetie?”

I snagged the last Christmas cup on the line. How I'll miss you, red cups!

Why is it that people are so much friendlier in small towns? In Idaho, even underpaid Walmart employees greet me with huge grins.

Anyways…besides smiling back at happy store workers while I was home, I also caught up on sleep, visited with high school friends, discovered new foods and baked my heart out…

cookie fail!

cookie success!

Oh, and I also began a new fitness and nutrition plan.

I'll never give up chocolate chips. This bar gets major points for containing TONS of them!

Which, is what I’m going to chat about today.

This week is my first week of Body For Life.

That means barbells are so in and LONG elliptical sessions are so out. 

It also means that I’m always eating.

Morning meal #1: Kay’s Naturals Honey Almond protein cereal, almond milk, 2 T. peanut flour (blended with almond milk) drizzled on top

Without guilt.

And I’m loving it.

Before I go into more details, I have to be honest: I’ve been a bit apprehensive about sharing my new plan because I don’t want it to come off as a cliche resolution. I also fear failure, which is why I’ve probably avoided resolutions my entire life.

I read somewhere that each new year, 69% of women resolve to change their bodies. Only 3% end up doing so! Eek.

But you’ll never succeed if you don’t try.

By sharing my goals here, I’ll be less likely to  bail on the plan. That means if you’re still reading this, you’re now officially endowed with the responsibility of holding me accountable.

Deal? Good!

So WHY Body For Life?

Just to clarify: I’m NOT embarking on this program  because I want or need to lose weight, but because I want to gain muscle. Last fall, I started Jamie Eason’s Live Fit Trainer, but after a few weeks, my progress fizzled.

Why? Because I was no longer following the program.

I didn’t trust the premise that less cardio = more muscle growth. I “modified” the routine to fit my comfort level, and before I knew it, I was running 30+ miles/week and lifting only when I “felt” like it.

When you run lots and lift little, you can lose a lot of muscle!

It should have been easy to cut back on the cardio when I came to this realization, right? Well,  it wasn’t. I was worried that I’d lose the endurance I’d built up running. It wasn’t until I realized that my muscle loss was negatively affecting my runs, that I knew I needed to make a change.

Enter: Janetha. I first learned about Body For Life while reading Janetha’s blog, Meals and Moves. She’s a BFL queen, and swears by the program’s effectivness. Check out her BFL recaps here.

The BFL Program

I’ll break it down simply here, but will go into more detail in future posts.

Fitness:

• 3-4 45-50 minute weight-lifting sessions/week (alternating upper body and lower body)

• 3 20-minute high intensity interval (HIIT) cardio sessions 3 times/week

• 1 full day of rest

Nutrition:

• 5-6 equally caloric balanced meals/day (that means eating every 3 hours!)

• 40-40-20 macronutrient ratio. On BFL you shoot for a daily total of 40% of calories from carbohydrates, 40 % from protein and 20% from fat.  This is a time-tested and proven ratio that supports muscle growth. I’ll be tracking my progress on Livestrong.com’s  My Plate (formerly thedailyplate.com). My Plate is a fantastic website that helps you log your meals throughout the day and provides a full nutrient summary as you go. It’s actually a lot of fun!

This was my macronutrient breakdown yesterday:

the website also tracks vitamins and minerals as well

If you don’t care to track numbers closely (this may drive me crazy after a few weeks), you can simply eyeball your portions.

For example: Protein = size of your fist; Carbs = size of your fist; Fat = several teaspoons/day or oily fish

• No “off-limits” foods. On BFL you’re given the green light to eat what you want! The program does encourage some foods over others, but I already follow these guidelines (example: limit refined flours and focus on whole grains). As long as you balance your protein and carbs, you’re good to go.

• “Cheat meal.” One day each week, I’ll be throwing all the rules out the window and enjoying whatever my heart desires!

friends forever

Sounds simple enough, right?

Well, yes and no. This program is going to require dedication, planning, resilience and FAITH. I’m both excited and nervous about letting go of my old habits.

Pros

• Simplicity. There is nothing complicated about BFL. It’s straight forward and easy to follow.

• Rest Day.

• Cheat Day.

• Lots of support. As I mentioned before, Janetha has been such a great resource! (Check out her BFL-friendly recipes here) There are also thousands of people online who participate in BFL forums, share recipes, workouts etc.

• More incentive to cook clean meals. I’ll be sharing many fun, new, healthy recipes with you! (Coming soon: Sweet Potato Protein Pie, Cheesy Frittata Muffins, and Blueberry Ricotta Pancakes).

Cons

• Rest Day. Yep, you read right—this is a pro too.  However, because I have a really hard time taking a day off, it’s also a con. My legs twitch and/or I feel slightly guilty on days I don’t go to the gym.  Trusting the program is key. I know that resting is important, and I have to have faith that this program works for a reason.

• 5-6 meals = lots of planning. I’m not home all day every day, so I’ll have to do lots of prep at the beginning of the week to ensure that I have easy meal options that can be grabbed quickly and eaten on the go.

• No grazing. I like to “pick” at food all day long because cravings for “flavor of the moment” are constantly changing.

However, while a bite of this and a bite of that is a fun way to eat, I often can’t remember what I ate 20 minutes later! I’m sure I’ll miss chasing  Hershey’s kisses with bites of Cool Whip and spoonfuls of ice cream,  but I look forward to nourishing my body with more energy sustainable foods.

Sure, I’ll still continue to enjoy cookies and frozen yogurt, but I suspect my strong cravings for these foods will subside as I incorporate more healthy carbohydrates —like sweet potatoes, brown rice and quinoa—into my diet. I’ve been skimping on these foods and I’m excited to make them a main fixture in my meals.

***Important Notes***

I refuse to be overly obsessive about this plan! If I really want a cupcake, I’m not going to deprive myself.

If I fall of ship for a few days, I’m not giving up.

But ultimately, whether I gain 20 lbs of muscle or none at all, that’s not what really matters.

Life is an adventure. It’s a an experiment filled with endless opportunities to take chances and see what comes of them.

However, we’re not defined by the outcome, rather the fact we took the chance.

Are you a snacker or a “square meal” person?

Cardio or weights?

Have you ever taken on a fitness or nutrition plan? Which was it? What was your experience?

What’s your favorite protein powder and/or bar?

As you may have guessed from the picture in this post,  I’m loving EAS Mypolex Lite bars right now. They won Protein Bar of The Year in 2005, which clearly means they’re faaaabuloous.

How’s that for a mouthful of a title?

Since I haven’t written since last year, I think it’s obligatory to begin this post by saying, HAPPY NEW YEAR! I hope 2012 kicked off positively for you!

My New Years Eve celebrations were pretty mellow—no heels or skimpy sequined dresses this year, thank goodness!—but that didn’t stop me from bringing out the bling.

And by bling, I mean a cheesy headband and sparkly cupcakes.

My friend, Laura, threw a finger food party at her apartment, so in addition to the cupcakes, I also brought along roasted shrimp cocktail.

Not everyone can live off of frosting and cake alone, after all.

I know I’ve said this before, but Ina’s recipes really are ridiculously delicious….and simple.  When I finished plating this, I declared (in my best pretentious Ina voice), “How easy is that? “

But don’t get me wrong; I’m no Ina Garten! Later in the evening I dunked one of her perfect shrimp in cupcake frosting. She’d be ashamed.

Anyways, let’s forget that ever happened. Time to move onward!

I was originally going to post about my new fitness and nutrition resolutions today, but I woke up feeling too frisky to discuss such things…

Cali is my alarm clock of choice

…so instead of a semi-serious post,  let’s roll with some Friday Five fun.

Oh, and FYI: that resolutions post (yes, one of thoooose) will be popping up either Sunday or Monday.  I’ve made some big changes to my fitness routine, and I’m taking on a new nutrition plan. However rest assured that  you won’t be reading about how I’m giving up frozen yogurt or mashed potatoes. Such statements would be blasphemous on this blog.

*FRIDAY FIVE*

1. Long John Pajamas.

What better way to ring in the new year than with a new pair of PJ’s? And did you know that pajamas were the trendiest Christmas gift this year? If your friends and family didn’t catch wind, don’t be jealous; grab a pair for yourself so that you too can sleep in style.

2. Pumpkin Puff.

“Souffle”  or “pudding”might be more appropriate words to describe this ugly treat!

Pumpkin Puff topped with sugar free syrup

It may not be photogenic, but it sure is delicious and nutritious.

**Pumpkin Puff**

1/4 cup pumpkin

1/4 cup Egg Beaters

1 packet Nu Naturals (or sweetener of choice)

several dashes of cinnamon

Toppings: peanut butter, Greek yogurt, syrup, chocolate chips, etc.

1. Combine pumpkin, Egg Beaters, stevia and cinnamon in a bowl; stir until well combined.

2. Pour into a mug, pyrex dish or ramekin that has been coated with cooking spray. Microwave 1-2 minutes.

Top with whatever you want! I love drizzling mine with sugar free syrup.

Servings: 1 Calories: 51; Protein: 7 grams; Carbs: 9 grams; Fiber: 3 grams

**I often double or triple the recipe for a more filling snack. Just keep the ratio of pumpkin to Egg Beaters equal and it will work! (Example: 1/2 cup Egg Beaters, 1/2 cup pumpkin)

**Your puff will deflate slightly after it comes out of the microwave.

3. New Flavor: Luna Honey Peanut Pretzel

Need I say more?

The only thing that could make this bar better is more of it!

Honey Peanut Pretzel (not yet on the Luna Bar website)  is giving White Chocolate Macadamia Nut a run for it’s money!

4. Michael Jackson tunes.

I was treated to Michael Jackson: Cirque du Soleil Immortal Tour Tuesday night, and subsequently I’ve been beating it to the King of Pop all week. How can you not be a dancing machine when you’re listening to these jams? (<—click for YouTube preview)

The show was INCREDIBLE–by far the best I’ve ever seen. Immortal World Tour is now traveling around the country, so if it’s coming to your area, I highly recommend you GO. It’s a moving production that left me crying, laughing, screaming and dancing all within a two-hour period.

5. Cheesy Spinach Soup

You guys. This soup is amazing.

And it’s SO easy. I made a batch for dinner a few nights ago, and I’ve remade it several times since then. The soup comes together in less than 10 minutes and packs two servings of veggies plus a serious calcium punch.

But the most important part is that it’s as creamy and velvety as the full-fat version.

*Cheesy Spinach Soup*

serves 2

5 oz. evaporated fat free milk

1 cup low sodium chicken broth

5-6 oz. fresh spinach (about one bag)

2 oz. 2% sharp cheddar cheese

1 oz. fat free cheddar cheese

1/8 t. ground black pepper (more if you like a bit of a kick)

1/2 t. onion powder

4 t. all purpose flour (or gluten free flour of choice)

1. In a small saucepan, combine the broth, spinach, onion powder and pepper. Bring to a boil.

2. Combine flour and milk until smooth; gradually add to soup. Return to a boil.

3. Reduce heat; cook and stir for 2 minutes or until thickened. Stir in cheese until melted.

Servings: 2; Calories: 165; Protein: 13.5 grams; Carbs: 10.5 grams; Fat: 6.5 grams; Fiber: 2 grams

 *****************

GIVEAWAY WINNER!

Thanks to all of you who entered the Chobani giveaway! The lucky winner is….Ashley!

Congrats, girl!!! Please email me your address, and I’ll have Chobani ship you your yogurt!

I hope you all have a lovely weekend! I’ll leave you with a little inspiration:

“My suggestion as you think, make decisions, and discern how God would have you live, is to ask yourself, “Is this the most loving way to do life? Am I loving my neighbor and my God by living where I live, by driving what I drive, by talking how I talk? I encourage you to consider and actually live as though each person you come into contact with is Christ.“

-Crazy Love by Francis Chan

*HUGS*

Sleepwear–what’s your favorite: Nightgown? Flannels? Long johns? Boxers/t-shirt? Sexy/silky? Undies only? Other?

When I was little I always wore nightgowns or Hanna Anderson long johns. Now I usually go for boxers/t-shirts or flannels. This is the first time I’ve slept in a pair of long johns since I was 10!

Happy Friday!

There are two things you ought to know before you read  this post:

1) I am a huge Cal football fan (have been my entire life)

2) I love dip. LOVE it.

My homemade guacamole. I think Chipotle's is better though. Tell me how to make a guac that rivals theirs and we'll be best friends forever.

In fact, I once ate an entire bowl of guacamole while watching my beloved football team get trampled into the ground. A delicious coping mechanism I tell ya.  But drowning your sorrows in dip is something I suggest only in moderation. 

On Wednesday night I made Buffalo Chicken Dip for my family to enjoy while watching our Cal Bears play the Texas Longhorns in the Holiday Bowl.

Let’s not talk about the outcome.

All I’m going to say is that massive dip consumption was very necessary.

There was no guilt associated with eating a mound of dip this time though; because my Buffalo Chicken Dip was healthy enough to eat an entire bowlful.

Want to know the secret to lightening a heavy classic?

source

No that’s not sour cream, silly.

It’s Greek yogurt, of course.

A case of  Chobani was waiting at my door when I arrived home from California a few days ago!

Chobani is making me healthy. Not only is the yogurt packed with protein; lifting the box is making my muscles grow STRONG.

I was beyond thrilled because not only do I love eating Greek yogurt as snack; I’ve also found it to be a fantastic substitute for heavy ingredients in baked goods. It works beautifully in recipes like Cinnamon Streusel Protein Cake and My Favorite Banana Bread.

However, since I’m a little burned out on baking from the holidays, I knew I wanted to use the yogurt inside the box to create something that didn’t require turning on the oven.

And that’s how this melt-in-your-mouth creamy, protein-packed dip was born.

I made it my dinner. And then some.

**Light Buffalo Chicken Dip**

2 (4 oz) cooked chicken breasts, shredded into small pieces
1(6 oz) container 0% plain Chobani yogurt
4-6 oz. 1/3-less fat cream cheese, softened
2 T. light mayonnaise (omit if you use 6 oz. cream cheese)
1/4-1/3 cup Frank’s Red Hot Sauce (depending on how spicy you like it)
1-2 T. Ranch dip mix (use organic, if available)
3 oz. 2% cheddar cheese

1. In a bowl, mix yogurt, cream cheese, mayonnaise (if using), hot sauce and ranch dressing mix until smooth. Add cheese and chicken.

2. Scoop mixture into an 8 x 8-inch baking dish or pie plate and top with extra cheddar, if desired.

3. Microwave for a couple of minutes, or until heated through. (You can also bake at 350 for 15 minutes)

Servings: 8 (about 1/2 cup): Calories: 135; Protein: 12.3 grams; Fat: 5.6 grams; Carbs: 5.8 grams

*Serve dip with celery sticks, blanched broccoli, pita chips or whatever your heart desires!*

I even enjoyed the dip stuffed into hard boiled egg whites the next day.

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I know I promised you a giveaway in this post, but we’re not quite done yet.

Because no “dip dinner” is complete without a “dip dessert.”

Peanut Butter Fluff Dip, no less. Would you expect anything different?

**Peanut Butter Fluff Dip**

1 (6 oz) container 0% vanilla Chobani yogurt

1/3 c.-1/2 c. peanut butter

1/2 cup TruWhip or Cool Whip

1. Mix yogurt and peanut butter; fold in TruWhip/Cool Whip.

Serve with apple slices, cookies, bananas, pound cake!

Servings: 8 (2 Tablespoons): Calories: 97.5 Protein: 5.38 grams Fat: 6.1 grams

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GIVEAWAY!

Okaaaay, are you ready to get ‘CHO health on for the New Year?

Want to win some FREE Chobani so that you can be a double dipper too?

One Nourish and Flourish reader will win:

1 (32 oz) container 0% Plain

1 (32 oz) container 2% Plain

1 (32 oz) container 0% Vanilla

That means there could be lots of peanut butter fluff in your future! But I highly suggest you check out Chobani Kitchen for other recipe ideas as well.

Here’s what you need to do to enter:

Mandatory: Leave a comment telling me what your favorite dip is. (Bonus points if you’re a Chipotle guacamole lover too).

Additional entries (separate comment for each):

1. Tell me your favorite way to use Greek yogurt.

2. “Like” Chobani on Facebook and tell me your favorite Chobani flavor.

3. Follow me on Twitter (@Sara_NF).

4. Tweet about this giveaway: “I just entered to win 3 huge containers of @Chobani yogurt and you can too! http://bit.ly/v3qXI3″

GOOD LUCK and HAPPY NEW YEAR!

A winner will be announced next Friday, January 6th!