Oats are a great choice for breakfast. Don’t worry, I didn’t forget about the protein! This Raspberry Cheesecake Overnight Oats recipe includes cottage cheese, which has 14 grams of protein per serving. For those of you who hear “cottage cheese” and run for the hills, stick with me. After combining the oats, cottage cheese and almond milk with the berries, honey and vanilla and allow to sit in the fridge overnight, you’ll have a delicious breakfast waiting for you in the morning…and you won’t think twice about the cottage cheese.

For an extra-healthy, protein-rich boost, top off the Raspberry Cheesecake Overnight Oats with hemp seeds and you’ll have a full 30 grams of protein without using eggs or protein powder. Hemp seeds are a great plant-based source of protein and full of essential amino acids. Of course, you can always eat the Raspberry Cheesecake Overnight Oats straight out of the container, but you are welcome to top it with raspberries, your favorite nuts, yogurt, granola or nut butter—get creative and enjoy!

This recipe for Raspberry Cheesecake Overnight Oats is…

Grab-and-go

Worry-free

Added-sugar-free

Delicious

Indulgent

Protein-rich

Full of amino acids

Raspberry Cheesecake Overnight Oats Ingredients

½ cup fresh raspberries

1 teaspoon honey

1 teaspoon vanilla extract

½ cup oats

½ cup full-fat cottage cheese

½ cup plant-based milk

2 tbsp. hemp seeds (optional)

Raspberry Cheesecake Overnight Oats Instructions

In a bowl, mash together the berries, honey and vanilla until a compote is formed. Add oats, cottage cheese and plant-based milk. Stir until combined. The mixture will seem dry—no worries! Allow to refrigerate overnight or for at least 8 hours. Top with extra raspberries and your favorite nuts.

Raspberry Cheesecake Overnight Oats Nutrition Facts

Per serving:(1 serving)

Calories: 353 (calculated without hemp seeds)

Carbs: 44.2 g

Protein: 20.3 g

Fat: 9.9 g

The hardest part of this whole recipe is probably turning on the crock-pot. Seriously, these Santa Fe Chicken Bowls are my new favorite dinner staple, especially during the summer! After seasoning the chicken and placing it in the crock-pot, you’ll be free for the next 6 to 10 hours (depending on how high you set the temperature). If you go the Instant Pot route, you have a quick dinner in 25 minutes. Either way, these Santa Fe Chicken Bowls are delicious and my favorite type of cooking: easy!

Once the chicken is cooked, feel free to serve it over your choice of mixed greens, rice or roasted sweet potato. Add your favorite toppings to make it your own. Kids love this part because they get to be hands-on with their creation. It’s also perfect for the picky eaters out there because they get to choose what they’d like on top.

One of my favorite toppings is Greek yogurt. It gives you an extra boost of protein and tastes just like sour cream. Personally, I like to go for the full-fat version because it tastes a lot better and is healthier overall!

I’m also a huge fan of Siete chips. These chips are grain-free, processed oil–free and full of all the good stuff we want in our diets, like 100% healthy ingredients and fiber. They are great for an added crunch, plus they are suitable for gluten-free and gluten-sensitive eaters. Definitely a staple in my kitchen and in this Santa Fe Chicken Bowl recipe!

These Santa Fe Chicken Bowls are…

Gluten-free

High-protein

Added sugar–free

Guilt-free

Kid-friendly

Meal-prep accessible

A healthy Mexican restaurant alternative

Great as leftovers (if you have any left over!)

Santa Fe Chicken Bowls Ingredients:

Santa Fe Chicken:

24 oz. or 1½ lbs. chicken breast

14.4-oz. can diced tomatoes with mild green chiles

15-oz. can black beans, rinsed and drained

8 oz. frozen corn

14.4 oz. bone or chicken broth

¼ cup chopped sweet onions or scallions

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. cumin

1 tsp. cayenne pepper, to taste

Salt, to taste

For the Bowls:

½ cup full-fat Greek yogurt

1 avocado

1 bag Siete tortilla chips

Serve over mixed greens, rice or sweet potato

Directions:

Season chicken with salt and place in crock-pot or Instant Pot. Add all remaining Santa Fe Chicken ingredients. In a crock-pot, cook on high for 6 hours or on low for 10 hours; in an Instant Pot, cook on high pressure for 25 minutes, using either quick or natural release. Once the chicken is cooked, it’s time to build your bowl! Serve chicken over your choice of mixed greens, rice or roasted sweet potato. Top it off with one serving of crinkled Siete tortilla chips, 2 tbsp. Greek yogurt and ¼ avocado.

Nutrition Facts:

Serves 4

Per serving:

Calories: 605 (without choice of mixed greens rice, or sweet potato base)

Carbs: 60g

Fat: 19g

Protein: 69g

How To Make A Healthy Salad

Most of the time salad can be a great alternative when you’re eating out, or for a quick lunch on the go. While this can be helpful, it can also be hurtful. Salads have the potential to be packed with sugars, high fat or unnatural ingredients found in cheeses, dressings or toppings.

Lindsay Gilbert, Head Trainer at Burn Boot Camp Millbrook, demonstrates 5 ways to make the perfect salad while staying clean, and how to choose the best option at a restaurant.

The Base

Romaine lettuce is a common type of lettuce for salads, but has little to no nutritional value. Rule number one is to choose a lettuce that has nutritional value and follows the ANDI score. Lindsay gives us a superfood greens, organic option.

By choosing a base with high nutrient value, you’re replenishing the vitamins and minerals that your body might be lacking. You can even buy it readily mixed and chopped!

Toppings

Toppings are the biggest culprit when it comes to making a salad unhealthy. Many people love to use nuts and avocado as toppings, but completely over-do it. It’s important to keep your fats controlled.

Instead, top your salad with vegetables first. Red, yellow, and white onions are great in a salad, as well as cucumbers, bell peppers, mushrooms, broccoli, and more! For crunch, stay away from croutons and add some crunchy vegetables like cabbage/broccoli slaw.

Protein

Protein is the most important part of your salad. Without a protein source, you’re not going to feel full for long. Burn Boot Camp trainers are experienced with helping you understand your macronutrient values. If you’re questioning how much protein you should be eating, begin with 100 grams per day and talk to your trainer.

You have the potential to add 40 grams of proteins to your salad. Chopped chicken breast and lean turkey are awesome sources of protein. 4 ounces of chicken is equivalent to about 35 grams of protein.

Salmon is a healthy fish, but it can increase your fat intake. Depending on your other toppings, it might be a good option to choose an alternative to salmon, like Tuna. Tuna has less fat and carbohydrates, but is a lean protein.

Dressings

Choosing a dressing is the most difficult part of making the salad. It’s important to read the labels on the back of salad dressings. Lindsay uses an example of a dressing where sugar is the third ingredient. Just because it says 2 grams of sugar, doesn’t mean it doesn’t make up most of the dressing.

Low-fat and fat-free dressings are not helpful. All it means is that the fat has been extracted and replaced with other ingredients that lack nutrients.

Make your own dressing by using 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, half squeezed lemon. This makes 2 servings and you can even add other additives like dijon mustard, pepper or other herbs.

Lindsay gives us three store-bought options: Tessemae’s Soy Ginger dressing, Bragg’s Braggberry pomegranate  dressing, and Bragg’s Apple Cider dressing. They all contain clean ingredients that can help you experiment with flavors and stay healthy.

Choose Wisely

A lot of restaurants add oils and ingredients that aren’t clean to their foods. It’s important to read ingredients and ask for olive oil and vinegar on the side. If you notice too many bad ingredients, choose another option or ask to remove the unhealthy ingredients.

Stay healthy and don’t forget to tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

Fall is right around the corner and, with that comes cool weather, changing colors, and eating your favorite healthy recipes for football Sunday!  Avoid your pizza cravings completely by bringing a delicious, clean dish to your next tailgate. Luckily, Amanda Berger teaches us her tricks to keeping her game day clean.

The recipes include BBC approved Buffalo Chicken Meatballs and Ezekiel Bread Pizza. With these delicious options, you’re bound to win over your tailgate guests while staying on track!

Buffalo Chicken Meatballs

1-2 lbs of ground chicken

1/4 cup chopped carrots, celery and onion

pinch of salt

pinch of garlic paste

Hot Sauce – Earth Fare or Whole Foods

Preheat oven to 350 F.

Roll your mixture into 1-1 1/2 inch meatballs.

Bake for 20-25 minutes.

Ezekiel Bread Pizza

Ezekiel Bread Tortillas

Clean pre-made pizza sauce (no sugar; few ingredients)

Roasted Vegetables (your choice)

Feta, Mozzarella, etc. (only a little)

Prepare your pizza.

Bake for 10 minutes at 350 F.

Enjoy your healthy recipes for football Sunday guilt free & be sure to tune in to Burn TV LIVE every Monday, Wednesday and Friday at 1pm at facebook.com/burnbootcamp.

Garden Fresh Salad

Adding some juice in your regular diet will change your life! I know what your thinking, “I already drink juice on a regular basis.” Maybe so, but the juice I am talking does not consist of a liter of Juicy Juice or those little poison packets of Capri Sun. I am talking real juices that contain the live enzymes and nourishment that our body needs to be health and perform. With that being said, it is nearly impossible to go to a grocery store (whole food stores included) and purchase a juice that is full life. So where do you get the super juice? Let me tell you…

Juicing is the topic of this blog post. By juicing I mean extracting all the essential vitamins and minerals out of organic produce and getting them to a liquid state. Morgan and I have been juicing a lot, and I mean like a scary amount of concoctions from fruits and vegetables that have no business being blended together. This might sound crazy but juiced broccoli, carrots, apples, mango, spinach, kale, and ginger together the other day…sounds gross right? Well, it was the most AMAZING thing I have ever tasted! I could literally feel the live enzymes going to work in my body. I posted the lime green mixture on the Burn Boot Camp Facebook Page and all of the BBC moms told me I was crazy! Long story short…juicing is the healthiest habit anyone can adopt!

Why is Juicing So Important?

Vegetables were not meant to be heated up. Did you know that when you apply heat to any food you lose over 50% of the nutrients the food in comprised of? When we cook chicken breast over 50% of the protein in the meat is destroyed from the heat. When vegetables are exposed to heat the nutritional value (including live enzymes) are cut in half.

Another reason juicing is crucial in your diet is because we will NEVER maximize the speed of our metabolism by eating cooked and processed foods. These foods are not meant to go into our body, period. When they are ingested the body will attack these foods as if they are a foreign attack using all your white blood cells (body’s immunity cell) thus lowering your white blood cell count! If you can convert your diet to consist of 51% raw whole foods you body will maximize metabolism and not trigger a white blood cell invasion. When our white blood cells don’t have to tend to our food they can be defending bacteria and fungus in the body like they are supposed to!

Not Convinced Yet?

If that is not enough reason to start juicing, how about this…certain regiments of juicing have literally cured cancer! There are several  medical journals from the 1950’s proving that raw juicing is very strongly linked to curing several types of cancer. Why haven’t there been any studies since the 1950’s stating this? Believe it or not, there have been thousands of cases recorded but the United States Government banned these studies from being publish! That is a topic for another day, but if you want to learn all about raw foods and their link to disease prevention I highly recommend you watch the documentary, Food Matters.

So go out and get a juicer and start living a healthier life today!

What is the Best Juicer? 

Breville, Two Speed Juicer ===>> Check it out here!

Check Out These 15 Excellent Juicing Recipes for Immunity, Digestion, Weight Loss, Detoxifying, Cleansing, Metabolism, Curbing Cravings, and Overall Health!

Super Juice Recipe (My Go-To)

Recipe #1

• 1 Organic Kale Bunch  (Substitute: Spinach Bunch or one whole Cabbage)
• 1 Organic Collard Greens Bunch  (Substitute: Dandelion Greens Bunch)
• 1 Organic Celery Bunch
• 1 Organic Cucumber
• 6 Organic Carrots
• 2 Organic Tomatoes
• 2 Organic Lemons
• 1 Organic Apple  (Substitute: Pear or Mango)
• 1 Handful of Organic Blueberries (Substitute: Blackberries)

Single Serving of Super Juice

• ¼ Kale Bunch
• ¼ Collard Greens Bunch
• 2 Celery stalks
• ¼ of a Cucumber
• 1 to 2 carrots
• 1 Tomato
• 1 Lemon
• ½ Apple
• Small Handful of Blueberries

Detoxifying and Cleansing Recipes

Recipe # 2:

• 4 carrots, tops and tails chopped off
• 4 stalks celery
• A handful of parsley including the stems
• 1 small organic zucchini chopped but not peeled
• 1/2 of a beet
• 1/4 grapefruit peeled

Recipe # 3:

• 2 cloves of garlic
• A bunch each of green kale, spinach, collard greens and water cress
• 1 tomato
• 2 stalks of celery
• 3 carrots

Recipe #4:

• 2 organic peaches, cut in half, seeds removed
• 1 organic apple
• 2 oranges, peeled
• 1/2 cup blueberries, raspberries, and/or blackberries

For these recipes you will need to use a juicer. If you don’t have a juicer, you can use a plastic citrus juicer for the citrus items and blend the remaining items in a blender. After you’ve blended all of your fruits and vegetables, strain them with a strainer or using cheesecloth to get as much of the juice out as possible. You may need to double the recipe in order to extract more juice. Here are a couple of easy recipes that don’t require a juicer:

Recipe #5:
1 large pink grapefruit
1 large orange
3 tomatoes
1 cucumber

After juicing the grapefruit and orange with a citrus juicer, blend the tomatoes and cucumber in a blender and strain the juice. Add the tomato and cucumber juice to the citrus juices and stir well.

Recipe #6:

• 4 medium tomatoes
• 1 beet, peeled with the tops and tails chopped off and cut into small pieces
• 1 bunch of spinach or kale
• 1/2 of a bell pepper
• 1/2 small lemon
• 1/4 cup of water

Blend the tomatoes in a blender, strain the juice, place in a large glass or container and set aside. Blend (with a 1/8 cup of water) or use a food processor to “juice” the beet, strain it and add it to the tomato juice. Blend the spinach, bell pepper and lemon with the remaining water. When well blended, strain the juice with a strainer or cheesecloth and add it to the tomato and beet juice mixture. You may add a dash of cayenne pepper for flavor.

Super Immune Boosting Recipes

Super Immune Booster

Recipe #7:

• 1 apple
• 4-6 carrots ( depending on size)
• 2 stalks of celery
• 2-3 cloves of garlic
• 1 cup parsley

Super Immune Shot

Recipe #8:

• 1-2 limes ( or more.. enough to get about 2 ounces of juice)
• 3-4 cloves of garlic

Blend in blender.  I prefer this remedy poured into a shot glass
so i can quickly shoot it down!

Super Immune Burn

Recipe #9:

• beet root
• ginger

If juicing with masticating juicer add about 3/4 beet root to 1/4 ginger and experiment to your desired “heat” tolerance from the ginger. If in blender add a little water or lemon juice. Shouldn’t be more than a few ounces as this is designed to be taken in a shot glass.

Juicing for Weight Loss: Veggies

Speedy Digestion

Recipe #10:

• 3 carrots
• 1 tomato
• 1 stalk of broccoli
• 1/4 head of cabbage

Juice everything and spritz with some lemon juice if desired.

Healthy Snack

Recipe #11:

• 4 stalks celery
• 1 beet
• Handful of spinach
• 1 zucchini
• 1 cucumber

Green Metabolism Energizer

Recipe #12:

• 2 green apples
• 1 cucumber
• 1 lemon
• Handful kale
• Handful Spinach
• Handful flat leaf parsley
• 2 stalks celery
• 1/4 bulb fennel
• 1/3 head romaine lettuce
• 1 small piece ginger

Run each item through your juicer, and stir or shake before serving.

Perfect Green Juice

Recipe #13:

• 1 stalk broccoli
• 1 cucumber
• 1 beet
• 1 inch wheatgrass
• 1 handful spinach
• 1 cup cabbage
• 1 apple (optional)

Juice everything and enjoy!

Green Juice for Controlling Cravings

Recipe #14:

• 3 celery stalks
• ½ cucumber
• 1 apple ( green of course!)
• 2 large handfuls of spinach

Greens Apple Celery Lemon

Recipe #15:

• 2 large handfuls of spinach
• 1 apple ( green of course!)
• ½ lemon
• 2 celery stalks

What do you eat then? Your pre-workout meals should consist of GOOD fats and high in protein. Good fats burn fat and bad fats store extra blubber. Use pure sources of good fat mixed with pure sources of protein for optimal fat burning and mental focus. When we think of good fats with we think of Olive Oil and Canola Oil for the most part, right?

Did you know this?  – When heated over 160 degrees F Olive Oil actually turns into a Trans Fat (GREASE)! 160 degrees is about the “2” setting on your stove top burners! Thought you were eating healthy?

– We have all heard of the Canola Plant, right? Wrong, no you haven’t because there is no such thing! Canola Oil is manufactured in Canada and stands for the Canadian Oil Low Acid and was nick named Canola Oil to trick us. This oil is hydrogenated and basically the same as vegetable oil. So choose GOOD fats!

Here is a couple ideas of pre-workout meals that will optimize fat burning:

1.3 Scrambled Egg Whites, 1 Whole Egg cooked with 1 TBSP of Coconut Oil (Good to add spinach)

2. Full Fat Butter Spread on Ezekiel Bread Toast (non-pasteurized)

3. Pina Colada Smoothie-

•  ½ cup crushed organic pineapple in juice
•  ¼ cup full fat cottage cheese (non-pasterized)
• 1/2 cup Almond Milk
• ¼ tsp coconut oil
• ¼ Natural Vanilla Flavor
• 3-4 ice cubes

4. Breakfast in a Cup –

• 2 frozen bananas
• 1/2 cup rolled oats
• 1 cup Almond Milk(use more or less to adjust to desired consistency)
• 1/2 cup Almond Butter
• 1-2 tablespoons coconut oil, melted
• dash organic cinnamon
• 1 teaspoon natural vanilla
• 1 cup spinach (optional)

5. Shaklee Protein Meal Bar – To research ingredients go here =====>> Shaklee Cinch Bar

Does it shock you that eating fat actually burns fat? Go ahead and type “pre-workout meals” into Google right now and see how many say eat “slow burning” carbohydrates! Not to worry thought because I always got your back!

Forward this to your friends that cook with Olive Oil and think they are being healthy!