All posts by Savanna

Healthier Peanut Butter Oatmeal Cookies

I needed a healthy dessert to bring to a family gathering, so I found this recipe from Erin Lives Whole and let me tell you, they were a hit! They are dairy and gluten free, and such a good combination of sweet and salty- you will want to make a double batch for sure!

INGREDIENTS:

  • 1 cup almond flour
  • 2 tbsp coconut flour
  • 1/2 cup rolled oats (certified gluten free)
  • 1 tsp baking soda
  • 1/3 cup natural peanut butter
  • 1/3 cup coconut oil, melted
  • 1/3 cup coconut sugar
  • 1 egg, room temperature
  • 1 tsp vanilla
  • 1/2 cup chocolate chips (I used Enjoy Life dairy free)

DIRECTIONS:

  1. Preheat the oven to 350F and line a baking sheet with parchment paper
  2. In a medium bowl, mix together almond flour, coconut flour, rolled oats and baking soda.
  3. In a large bowl, mix together peanut butter, coconut oil and coconut sugar.
  4. Whisk in egg and vanilla.
  5. Add dry ingredients to wet and stir to combine.
  6. Add in chocolate chips.
  7. Use a cookie scoop or spoon to place dough on parchment paper.
  8. Bake in oven for 11-13 minutes or until slightly golden brown, adding sea salt after taking out of oven.

And that’s it! Super easy, clean and delicious. Also if you haven’t checked out Erin’s website before, make sure to do so here 🙂 She has amazing recipes!

Happy Monday! xo

Grapefruit Salmon Salad with Garnish & Gather Grocery

If you know me or have been following me for a while, then you know I love Garnish & Gather! I could go on forever, but a few reasons why I love them is because they are an Atlanta based company, they source everything from local farmers, the dishes are incredible tasting and they strive to be as sustainable as possible. If you live in the Atlanta area and haven’t tried them out yet, I highly recommend them!!

Another cool feature about Garnish & Gather that I love is that you can add-on local groceries to your order, or without a meal order! I’m talking about farm fresh veggies and local products + produce- it’s exactly like going to the farmers market, but online!!! It’s so easy and it makes me SO happy because I can get the fresh food I want even when I can’t make the farmers market, because Garnish & Gather will deliver it for me!

So this week I decided to order some food through the grocery section and create my own dish- a Grapefruit Salmon Salad! It’s tangy & light from the citrus, but nourishing & creamy from the healthy fats from the avocado + salmon. It was such an easy & tasty combo, so check out the recipe below!

Here’s what I ordered through G&G grocery:
– local arugula
– local kale
– grapefruits
– organic avocados
-salmon fillet
– sparkling grapefruit water (to accompany the salad!)

Here’s what you’ll need at home:
-olive oil
-cilantro
-pumpkin seeds
-fresh garlic

Directions:
-Preheat oven to 400

-Season salmon with salt, pepper and a little olive oil. Place each filet in parchment paper (skin side down) and top with slices of grapefruit. Wrap until covered and bake in the oven for about 15 minutes.

-Place pumpkin seeds (as many as you want) on a baking sheet and toss in olive oil and sea salt
-Place in oven when salmon has about 10 minutes left and bake. Stir halfway through to make sure they don’t burn!

While the salmon + seeds are in the oven, it’s time to make the avocado dressing!

Avocado Dressing:
-Place one ripe avocado in a blender
-Add about 1/4 cup of fresh squeezed grapefruit juice
-Add a bulb of fresh garlic
-Add a handful of fresh cilantro
-Add a few tablespoons of water
-Season with salt and pepper to taste
Blend together until smooth!

Assembly:
Place a mix of the kale and arugula in a big salad bowl and top with the salmon, pumpkin seeds, fresh grapefruit slices and avocado dressing.
Have with a side of grapefruit sparkling water from Montane- the perfect side!

Let me know if you have any questions or comments and thank you for reading 🙂 Xo Savanna

Reformer vs. Megaformer Pilates

Today I want to talk about a frequently asked question:
What’s the difference between reformer pilates and megaformer pilates? Check out my simple breakdown below!

Similarities: The reformer and megaformer machine have similar basic structures with a carriage, platform and spring loads for added tension. They both aim to tone the body with lots of small, repetitive movements in a low impact workout setting.

Differences

Reformer pilates -is the traditional pilates machine with a focus on length, flexibility, toning and stretching with light to medium resistance. The instructor will have you stretch on the machine between moves so your body gets length and flexibility while getting your workout in. You leave feeling toned and stretched at the same time. Though it is not an easy workout, I would say it is beginner friendly. Most studios will have you take a basics or beginner class to start, which is a great way to get familiar with the machine and concept!
My favorite, beloved studio in Atlanta is The Daily and I also loove New York Pilates in NYC!

Megaformer pilates– focuses on whole body strength with springs that have a higher resistance than reformer. You transition quickly between moves to burn your muscles out and your core is working the entire class. You will probably leave feeling SHOOK because it’s a super intense workout, but it’s super effective! I would not recommend this class for beginners, but hey if you’re up for a challenge go for it!!
My favorite studios in Atlanta are Stellar Bodies, Pace and SculptHouse!


While I love both, there is a time and place for each of them in my routine! If I’ve already done some intense workout classes I won’t go to a megaformer class because it is intense, but if I feel like I need a good burn and tone session I will book a class!
I can do reformer pretty much anytime, and do it on a more consistent basis, as it has the toning and length structure that I like.
Some people love both types but some people don’t, I suggest starting with reformer and then trying megaformer.

Let me know your thoughts on this or if you have any questions!
Xo

Bean-less Turkey Chili (Low FODMAP)

I’m going to talk about something that isn’t so glamorous but hey, nutrition isn’t all about pretty food!

My digestion is weak and it makes no sense.. I eat clean, have TONS of fiber everyday, drink more water than a fish and take a strong probiotic daily. I have tried everything under the moon to help with my digestion, including celery juice, and that seemed to be the only thing that helped. (And while I love having it, it’s not sustainable to have fresh celery juice made everyday)

I started thinking and remembered hearing about the FODMAP “diet” in school, so I went back into my library and started researching. In short, the FODMAP diet is a list of foods high in a certain short-chain carbohydrates that irritate someones gut who may have continual digestive issues like bloating, gas, constipation and IBS/Chron’s. I took at look at that list and I was SHOOK. Pretty much everything that I was eating was on the red list of foods to avoid…. I decided it was time to make some changes and see if it helped.

Long story short, I tried cutting out my routine apples, cashews, brussel sprouts, chickpeas, pomegranate, lentils, asparagus, onions, garlic, etc. (with the exception of when we went out to dinner) and slowly started re-trying foods after they were out of my system. Now I haven’t completely taken out everything, especially garlic because OMG IT’S SO HARD AND DELICIOUS, but the main thing I noticed that irritates my system has been chickpeas and beans. It’s crazy to realize how you could be eating something everyday without realizing how it could be affecting you!!
While legumes are going to be gone for good because it’s not a “severe” issue, I am going to cut them way down and save them for I really need hummus or am going out for tacos!

So that brings me to this low FODMAP bean-less chili recipe that I created for when we’re cooking at home! It’s sweet/savory, easy to make and you don’t even miss the beans- it is a new favorite in our household!


Here’s what you’ll need:

1 lb Ground Turkey (Use quinoa to make vegan)
1 Zucchini, diced
1 Squash, diced
1 Jalapeno, diced (optional)
1 Large Sweet Potato, diced
1 Box of Low Sodium Broth (I use veggie)
Sea Salt
Black Pepper
Cumin
Chili Powder
*(If you need to save time do 1/2 a packet of taco seasoning instead of the above spices)

Directions:

-Preheat oven to 400 degrees. Place cubed sweet potato on a baking sheet and cover with olive oil and a little sea salt. Roast for 30 minutes, until soft.
-When the potatoes are half-way done, place the squash, zucchini and turkey in a dutch oven with a little olive oil. 
-Saute until turkey is cooked and the squash are soft, about 15 minutes.
-Add in the jalapeno and the sweet potatoes and stir.
-Season to your liking with the salt, pepper, cumin and chili powder. (Sometimes I add a dash of salsa too)
-Stir in the vegetable broth and let sit for about 5 minutes.

Top with avocado and whatever else you like! We usually do that and cilantro. Makes 4 servings. 

Please let me know if you have any questions and thank you for reading!!
xo Sav


Cinnamon Roll Smoothie (Vegan)

You might already know this, but cinnamon rolls are my favorite!! 😋
So this morning I went out on a mission to make a smoothie that tasted like one, and it did not disappoint 😍

I honestly can’t remember the last time I made a smoothie at home without spinach, but this morning I opted for frozen cauliflower instead! It really doesn’t add a taste, but it makes your smoothies super thick and adds vitamin C + antioxidants!

Here’s the ingredients I used for the smoothie:
•1/2 large frozen banana
•1/4 cup or so of frozen riced cauliflower
•scoop of Tone It Up cinnamon roll protein
•couple spoon fulls of Lavva vanilla vegan yogurt
•1/4 teaspoon of cinnamon
•dash of vanilla extract
•tablespoon of Georgia Grinders almond butter
• cup or so of unsweetened vanilla almond milk
•Not essential, but I also added a scoop of flax seed for the omega-3’s/fiber

Blend all of the ingredients together and you have a FAB, creamy, dreamy and healthy cinnamon roll smoothie that will keep you full and happy!

This is definitely a new favorite smoothie of mine and I can’t wait to make it again! (Like tomorrow!)

How I Workout at Home

I love going to fitness studios, but I also love working out at home! Especially when it’s a busy month, like December, I find myself doing more at home rather then out.
It can be hard to find motivation working out at home, but if you get in the routine of it, it really saves you a lot of time and you still get a great workout in!

So here are a few of my favorite ways to workout straight in my living room!

1) The Tone It Up App– This has been the BEST investment I’ve made in a long time. It’s $12 a month, but you actually get to sign up for classes that they put together for you everyday! It’s fun because you can see who else is signed up and chat before/after class, as well as a reminder from the app when your class is coming up! There are also daily moves for you to do and a HUGE on demand section divided by “Total Body” “Yoga” “Abs” “HITT”, etc. That’s where I spend most of my time!

2) Youtube– If you don’t want to get any apps, Youtube is such a great resource! Not only is it free, there are tons of different styles videos on there as well! One of my favorite Youtube channels is “Yoga with Adriene”- she teaches tons of different styles/varieties of yoga and seriously has something for everyone. You can’t go wrong with her channel! I also love “Rebecca Louise” for quick, targeted videos. She also has a British accent which also just makes them that much better.  Tone It Up also has tons of videos on Youtube as well!

3) Easy equipment– Obviously I don’t have an at-home gym, but I do have some fitness gear that I store in bins under the TV! My essentials are booty bands, 2 different sets of weights and gliders. I also have a jumprope, kettle-ball and exercise ball but I don’t use those quite as much! If you haven’t tried out booty bands I highly recommend them because they can take any workout to the next level (and they are great for travel!) I have 2 sets of weights because I’m not super strong in my arms, but try to do drop sets with them and the gliders are  great for toning!! You can find them pretty much anywhere like Target, but here is a link to where I got mine from.

Do you workout at home? If so, what workouts do you like to do?! I want to know!

xo Sav

Cinnamon Roll Protein Oatmeal (Vegan, gluten free)

I still make smoothies in the winter, but I had to take a little break from them because I was craving something warm in the morning! So I whipped up some of my protein oatmeal, but with a cozy and delicious twist 🙂

I give you “Cinnamon Roll Protein Oatmeal” topped with caramelized banana, pecans, peanut butter and hemp seeds

Recipe:
•Combine 1/3 cups of organic rolled oats with a scoop of Tone it Up cinnamon roll protein powder and 1/2 cup of water.
•Put in microwave for 1 minute and 30 seconds
•Stir in a scoop of chia + flax seeds (optional, but adds more fiber/nutrients) and a little almond milk + cinnamon

Topped it with the bananas, pecans, hemp seed and peanut butter!

I’m not sure WHY I have never put caramelized bananas on top of my oatmeal, but it is a total game changer!! It really made the whole dish so creamy and added that perfect sweetness!
All I did was put slices of banana in a pan with coconut oil and cinnamon and cooked until crisp on both sides.

This oatmeal bowl kept me full and satisfied until lunch because it has protein, fiber, complex carbs and healthy fats- the perfect way to start the day!

xo

Ways I Manage Anxiety

Anxiety affects millions of people every single day. From stressful jobs to over-scheduled days, social media, lack of sleep, social gatherings, family troubles… the list goes on. We all have so many different things going on in our lives and it can get super overwhelming! I know if I don’t deal with my anxiety it will consume my whole day and I won’t be able to focus on anything else, which is not fair to myself and the people around me.

The holiday’s are coming up and are a time where I make sure to take extra care of myself. Don’t get me wrong, holiday’s are a wonderful time of year, but they can also be really stressful. So here are a few ways I manage my anxiety and not let it consume me during the holiday season!

1) Utilizing the voice memo app– You know that app that’s built in on your phone called “voice memos”? It’s something I use regularly and is one of my favorite ways to check in with myself and “journal” on the go! Sometimes I don’t have time to physically sit down and write out all of my thoughts, because I have a lot, so the voice memo app has been great for me. I like to go on a walk around the neighborhood with my headphones in and just talk it out- it might seem weird at first but trust me, it has been so effective. (I’ve even hit record on a long car drive too) I also like to be able to go back and listen to see how much I’ve changed (I’ve been doing this for years) or if there is a problem that I still haven’t dealt with. It’s a great way to hold yourself accountable too!

2) Listen to music– “Where words fail, music speaks”.. this is one of my favorite quotes because it couldn’t be more true. Find music or a playlist that soothes you and makes you forget about the world. I have a range of music that I like, but when I feel anxiety kicking in I always put on my favorite classical music. Maybe it’s because I grew up playing in symphonies, but I know that if I put that music on my soul will be soothed. I forget about the noise inside my head and my crazy day if I give myself just 20 minutes of listening to music.

3) Perspective– This one is big for me. A lot of times my anxiety is a total first world problem and is over things that truly do not matter! Take a step back and think about the things that truly matter to you and how wonderful your life really is. We take many things for granted that people around the world don’t have access to… running water, a roof over your head, nutritious food, school, cars, clothes that keep you warm, doctors offices, etc. It’s really easy to get caught up in your own head and problems, but taking time to step back and be grateful for what you do have can really help.

4) Make someone else’s day– Nothing puts me in a better mood than doing something for someone that makes them happy. It doesn’t have to be a big thing, but just something small that make someone know they are appreciated. Pay for the person behind you in line at Starbucks, thank someone you see out in a military uniform for their service, message the person who inspires you on Instagram, make muffins for the office, reach out to an old friend and tell them you are thinking of them, etc. I also like to do little things for Alan that he doesn’t expect, like stocking his favorite beer in the fridge, cleaning the coffee cups out of his car (oh man does he always have a TON!) or taking over doing the dishes.. just little things that make his life easier or happier- it makes me happy too 🙂

5) Detach from reality– Escape in a good book, watch a funny movie, read a fun magazine or take a walk outside. Turn your phone off and step away from all of the notifications…another thing to do is unfollow people on social media who may be giving you anxiety or who don’t make you feel good about yourself. Social media can be great, but it can also make people feel anxious, or that they aren’t good enough or doing enough. I realized that I was following a few people who didn’t make me feel great or were negative so I unfollowed them and got rid of those anxious feelings! It seems silly, but it helps not seeing that stuff pop up on your feed all the time.

Creamy Protein Pancakes (Dairy free, Paleo)

If you know me you know I’m obsessed with protein pancakes!!! I actually had to take a break from them because I was over-doing it and was close to burning out on them… I know I have pancake issues.

Anyways, I love to play with different toppings on pancakes and I had the idea to top them with this dairy free vanilla yogurt and WOW it was so good!! Side note- if you haven’t tried Lavva yogurt it is AMAZING!!! It has no added sugar, 50 billion probiotics, and no added junk or fillers- it is my favorite dairy free yogurt right now!

Back to the pancakes- this is my favorite recipe from Tone It Up, I just adapted it a little by adding flax/chia seeds and cinnamon!

Protein Pancake Recipe:

-1/2 Banana, mashed
-1/4 Cup of egg whites
-1 Scoop of vanilla protein powder (I use Tone It Up)
-Dash of almond milk (or any kind of nut milk)
-Dash of cinnamon
-Scoop of ground flax seed or chia seed (optional, but great to add for additional fiber and nutrients!)
Combine all ingredients together and then cook on a pan with coconut oil. You can make one big pancake but I like to make it into 3 little ones.. makes them more crispy!

Top with vanilla yogurt, pomegranate + hemp seeds!
You can also make the pancakes ahead of time and heat up in the microwave in the morning! Just add your toppings after and you have an easy + nutritious breakfast that will keep you full!

Feeling stressed? Add these foods to your diet!

Feeling a little stressed? Are your cortisol levels raised? I feel you, I’ve been there and definitely have those weeks where I’m going non-stop. When we get stressed our adrenals release the stress hormone cortisol, and having a spiked cortisol level can slow your metabolism, weaken your immune system, make you extremely fatigued and spike your blood sugar. With the holiday’s coming up, our days can get a little more busy, so here are some foods to add to your diet to combat the stress and help you enjoy your times!

Foods high in omega 3’s– Salmon, walnuts, eggs, flax seeds, chia seeds, brussel sprouts and oysters. Eating foods rich in omega 3 fatty acids can reduce inflammation and help fight negative effects of stress hormones on your body. Including these in your diet will help with your mood and keep you full with heart healthy, metabolism boosting fats!

 

Magnesium rich foods– Dark chocolate, spinach, avocado, bananas, legumes (like beans, lentils) pumpkin seeds, quinoa and nuts. Magnesium can help calm your nervous system, relax your muscles, help with pain relief and help with cellular energy production! Boosted energy and mood? Count me in!

 

Adaptogens– Maca, Chaga, Ashwagandha, Reishi, Cordyceps, Holy Basil and Ginseng. Adaptogens are a class of plants that combat and fight stress in your body, they “adapt” to what your body need. Adaptogens help heal your overworking adrenals when you are stressed, and get your body back to normal! I will do a different post on adaptogens because they are so important and there are too many benefits to not talk about!

 

These are just a variety of foods that you can try to include into your diet during these busy times! I will write another post on ways to combat stress that don’t involve food, so stay tuned for that!

Happy Tuesday! xo Sav