JJ’s Pumpkin Spice Apple Protein Muffins

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JJ’s Pumpkin Spice Apple Protein Muffins

I've been obsessed with my Blueberry Explosion Protein Muffins for years. I make them every Sunday and have two every day as a post workout treat. This week catastrophe happened. I ran out of blueberries and was too lazy to go to the store. But I did have apples so I figured, why not?! The result was a delicious reinvention of my favorite recipe. I call them JJ’s Basic B*tch Pumpkin Spice Apple Protein Muffins. Give them a shot and I hope you enjoy!

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Kimberly's Om Nom Chocolate Matcha Bread

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Kimberly's Om Nom Chocolate Matcha Bread

My client Kimberly has her meal prep game ON POINT. She consistently tracks her food so she can have treats like pizza and cake on occasion while still hitting her fitness goals. And she finds awesome ways of getting nutrient dense foods into her diet that also taste great! I’m loving her latest triumph. This chocolate matcha bread is super simple to make and is a fantastic way to get some cauliflower into your belly along with other great things like banana flour and matcha powder.

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Q&A with the Founder of Ariana’s Energy Bites

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Q&A with the Founder of Ariana’s Energy Bites

I sat down with my friend, personal trainer and entrepreneur Ariana Parvin to learn about how her struggle with digestive issues and food allergies led her to create super tasty and healthy "energy bites" that are popping up in some of the Bay Area’s best markets and restaurants. Since launching in 2018 her bites have become a favorite energy snack for thousands of Bay Area peeps and it’s amazing watching her woman-owned business grow. Hear her story and find out where you can get some to fuel your body and tickle your taste buds!

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Quick and Easy "Bento Boxes"

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Quick and Easy "Bento Boxes"

I’m not the kind of trainer who likes to spend hours and hours in the kitchen meal prepping for the week. Like my clients, I don’t have the time and frankly, I hate cooking. But I LOVE eating and I LOVE having healthy and delicious meals ready to grab and go for the week. This is one of my go-to meal prep hacks that’s my take on a bento box. Start to finish it takes about 20 minutes to prep and clean up.

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3 Free Ways to Get JJFit Safely at Home

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3 Free Ways to Get JJFit Safely at Home

Are you struggling to find a fitness routine during all this? Does your diet need help but you’re not sure where to start? Is your body crying out for more stretching and mobility? You’re not alone and I have three free ways to help.

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Thai Coconut Basmati Rice with Mango and Seared Scallops

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Thai Coconut Basmati Rice with Mango and Seared Scallops

I’ve been in a bit of a meal prep rut lately. I rely on my go-to recipes for breakfast and lunch (smoothies, protein muffins, curry chicken salad—all the usual suspects) and Freshly for dinner. And they’re still awesome! But this week I had a craving for something different. Thankfully my meal prep guru partner Peter stumbled across this super tasty and easy recipe on EatingWell.com for Thai Coconut Basmati Rice with Mango Seared Scallops.

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Healthy Halloween Treats to Scratch That Sugar Itch

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Healthy Halloween Treats to Scratch That Sugar Itch

We're constantly surrounded by sugary treats and temptations. And not just around Halloween! These days hidden sugar is lurking everywhere in the products we buy. In my post last week I shared the facts about sugar in our diet, how much is ok to eat and whether popular sugar substitutes are actually healthy. Just in time for Halloween here are a few of my favorite “healthier” treats. So if you need a sweet treat fix try this microwave chocolate mug cake (only 100 calories!) or this pumpkin mug cake. And these homemade peanut butter cups are fantastic (because remember, healthy fat can be good for you!). And finally, spruce up your fruit with these spooky ghost fruit kabobs.

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25 Nutrition Experts & Foodies Share Their Favorite Smoothie Recipes with Yogurt

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25 Nutrition Experts & Foodies Share Their Favorite Smoothie Recipes with Yogurt

Yogurt is a good go-to healthy snack, but a yogurt smoothie is an extra-special, tasty treat that combines the creamy thickness of yogurt with a variety of other nutrient-packed, delicious ingredients, from fresh fruit to chocolate, honey, kale or spinach, and so much more. Check out my favorite recipe and recipes from 24 other fitness pros in this Edible Arrangements Blog post.

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Are Protein Shakes Good for Weight Loss?

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Are Protein Shakes Good for Weight Loss?

Protein shakes seem like a convenient way to cut calories and lose weight, but are they really worth all the hype, especially when it comes to weight loss? As with most questions like this though, the answer depends. The folks from Eat This, Not That asked me and other health experts to weigh in with our best thinking when it comes to protein shakes.

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Crunchy Food Truck Fish Tacos

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Crunchy Food Truck Fish Tacos

Ok, don’t laugh. Because when I first tried these I thought NO WAY. But honestly, these crunchy fish tacos rival those of any food truck and are actually pretty healthy and super easy to make. The secret ingredient? Trader Joe’s fish sticks. Yup. Fish sticks. All you have to do is bake these little suckers in the oven and place two inside of corn tortilla with your favorite toppings (I keep it simple with lettuce for texture, a little Mexican blend cheese, salsa and low fat sour cream). You can also try shredded cabbage, avocado/guac, hot sauce, etc. Have fun with it!

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Go NUTS with Homemade Almond Butter

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Go NUTS with Homemade Almond Butter

Om nom nom. Ever since Allison Tibbs taught me how to make homemade almond butter I've been drooling over it. Super simple to do. And way tastier than anything store bought. It's awesome plain (doesn't even need salt) or you can jazz it up with cinnamon or vanilla extract. Like all healthy fats, it's super nutritious, but watch your serving sizes as almonds are high in calories.

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How to Eat (and Exercise) to Get Six-Pack Abs

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How to Eat (and Exercise) to Get Six-Pack Abs

I'm always honored when media outlets like US News & World Report come to me for advice. While I tend to care more about a client’s health, mobility and performance over "getting ripped abs" there is NOTHING wrong with having aesthetic goals. And getting lean and seeing your abs pop is a common one (for me too!). So check out this article for my #1 nutritional advice for getting abs and for tips from other top fitness pros.

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How Can I Get More Protein?

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How Can I Get More Protein?

After reading my Guide to Eating Clean and Getting Lean and determining their caloric and macronutrient needs most of my clients' first realizations is that they need to get more protein. Whether you are "eating to your macros" or not, most of us could benefit from getting more high quality protein into our diets so I've compiled a list of my favorites that include lean meat; eggs; dairy; beans, legumes and nuts; veggies, grains and supplements that are high in protein. 

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Mama Haralabopoulos' Shrimp and Feta Bake

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Mama Haralabopoulos' Shrimp and Feta Bake

When it comes to cooking, Greek mothers have legendary skills. And my mother-in-law is an Olympian in the kitchen! When she visited for Christmas she whipped up this simple, delicious and healthy dish and it’s quickly become a favorite in my house. It’s warm and filling with less than 400 calories and only 15g carbs and 36g of protein. Serve it with a little pita and hummus or a simple green salad and enjoy!

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Many of my nutrition and training clients find success in flexible dieting. If their goal is fat loss, the most important thing is to maintain a modest calorie deficit over time. But if maintaining or building lean muscle is also a goal, we have to make sure they are hitting their protein target. Sometimes this means aiming for ~175-200g protein in a day on a ~2,400kcal diet which can seem impossible at first. So here is a sample day for how that can be achieved that won't leave you starving and will likely leave you feeling full and satisfied. 

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Fast and Delicious Fish in a Pouch

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Fast and Delicious Fish in a Pouch

While "Fish in a Pouch" may not sound delicious, this quick, clean and tasty dish is one of my favorites. Taking less than 10 minutes to prep and 30 minutes to cook this all in one meal is perfect to make for one person or a big dinner party and requires almost no clean up. You can use any starches, veggies and fish you like including cod, halibut or salmon and you can also toss in shrimp or scallops.  

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

When writing my last post about getting enough protein I was reminded how AWESOME lentils are. Packing as many as 40g in one cup they are an affordable source of protein, easy to prepare and loaded with vitamins and nutrients like folate, iron, potassium and manganese. Plus they are super tasty when mixed with veggies and healthy fats. Give this quick and easy recipe a try. It makes up to four servings loaded with protein, fiber and yummy goodness. I added chicken, but if you are vegetarian or looking for a break from meat, skip the chicken and it's still delicious. 

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Book JJ for a Smoothie Making & Tasting Workshop at Your Office

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Book JJ for a Smoothie Making & Tasting Workshop at Your Office

I do a lot of corporate presentations, workshops and consulting. I love helping companies like Nixon Peabody, BPM and Union Bank improve employee wellness, productivity and culture through various health initiatives. My favorite these days is my Smoothie Making & Tasting Workshop. I give attendees three smoothie recipes and in a hands-on demo we make them and everyone gets to taste and pick their favorites. We talk about how to make the perfect smoothie to maximize nutrition and dispel common myths about popular ingredients. I bring everything. All I need is a blender set up in the kitchen or conference room. Folks love it. But don't take my word for it. Email me at JJ@JJ-Fit.com to book a wellness workshop at your office. 

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Low Carb Eggplant "Lasagna"

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Low Carb Eggplant "Lasagna"

One of my nutrition coaching clients in Rochester, New York recently pleaded with me to create a hot and hardy recipe to help her make it through the cold months ahead. Nothing is more warming and filling than lasagna! So my amazing Greek meal prep guru and partner Peter worked out this FANTASTIC adaption of traditional lasagna using eggplant instead of noodles. It's relatively easy to make and when you do you can get at least six solid meals out of it that are easy to save and re-heat for lunches and dinners. So if you're craving some comfort food give this one a try. 

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