Month: November 2017

Pork chops with Oranges, Walnuts and Cauliflower (Weight Watchers debunked)

On By Authentic Wellbeing by IzabelaIn Authentic Wellbeing Nutrition & Recipes, UncategorizedLeave a comment

This is another dish from the category of simple ones and modified to have healthy and nutritious version of this what it was meant to be good for you! Hope you liked the beYOUtiful version of this dish 😊

Check out my 12-week program Challenge Up launching January 4th, 2018 here.

Ingredients:

  • 8 oz of pork chops
  • ½ cup of walnuts
  • 1 medium orange (around 5 oz)
  • Half a head of cauliflower (around 10oz)
  • 1 tbsp of grass-fed butter
  • 1 tsp of sea salt
  • 1 tsp of ground black pepper

Instructions:

  1. Add butter into a nonstick skillet and set over medium heat.
  2. Add the Âź-inch thick pork chops and cook until browned and cooked through, about 2 minutes on each side. Transfer to a platter and set aside.
  3. Add the cauliflower to the skillet, cook covered until the cauliflower is tender, about 5 minutes.
  4. Add the orange sections, walnuts and pork. Cook until heated through, about 1 minute longer.

ENJOY IT!

 

Nutritional Facts:

Servings 2

Per one serving: 433 calories; 29g fats; saturated fats 3g; monounsaturated fats 0g; polyunsaturated fats 0g; carbohydrates 14g; fiber 6g; sugars 8g; proteins 29g; cholesterol 73mg; sodium 1159mg; potassium 442mg.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

You got this beYOUtiful! ❤

Giving thanks

On By Authentic Wellbeing by IzabelaIn Little Izabelka's Series, Motivations and Inspirations, UncategorizedLeave a comment

❤

THANK YOU

… for being the love when I needed to feel loved

THANK YOU

… for being the ears when I needed to be heard

THANK YOU

… for being the pure page when I needed to write my life chapter

THANK YOU

… for being the courage when I needed the compassion

THANK YOU

… for being the passion when I needed to see my life purpose

THANK YOU

… for being the silence when I needed to feel your presence

THANK YOU

…for being

 

THANK YOU is a magical expression.

It breaks the coldest hearts, it opens up the most closed minds, it melts the most stubborn souls and it brings the joy to the most resentful egos.

It is meant to show an appreciation, a gratitude, love, an accomplishment, pride and happiness.

It means a world to the most tired mother and approval to the hardest working employee.

It connects the furthest relationships.

It expresses the hidden feelings.

It is meant to be used often… because world deserves to be appreciated for all beauty and magic it provides.

 

THANK YOU FOR BEING beYOUtiful! ❤

 

Baked Banana with Rum, Cinnamon and Mascarpone (Weight Watchers debunked)

On By Authentic Wellbeing by IzabelaIn Authentic Wellbeing Nutrition & Recipes, UncategorizedLeave a comment

This dessert was modified in order to cut on the amount of sugars the original recipe was calling for. It was mind blowing to me how much of sugar was in, apparently, one of the healthiest recipe. At least considered by many as that! Hope you like the beYOUtiful version of it now 😊

The original recipe was calling for Âź cup brown sugar and vanilla fat-free frozen yogurt, which in the end was giving 64g of carbs per serving!!! WOW that is a lot!

Check out my 12-week program Challenge Up launching January 4th, 2018 here.

Ingredients:

  • 2 medium bananas
  • 2 tsp grass-fed butter
  • 1 tsp of vanilla powder
  • 3 tbsp of Erythritol
  • 1 tsp of ground cinnamon
  • 45 ml of dark rum
  • 3 tbsp of mascarpone

Instructions:

  1. Cut the bananas crosswise in half, then cut each piece lengthwise in half.
  2. Melt the butter into a large nonstick skillet and set over medium heat.
  3. Add the bananas, cut side down, and cook until golden brown, about 2 minutes on each side.
  4. Add 2 tbsp of erythritol, dark rum and cinnamon; cook until the erythritol is dissolved and the mixture is syrupy, about 1 minute. Stir in ½ tsp of vanilla powder.
  5. In meantime mix mascarpone with ½ tsp of vanilla powder and 1 tbsp erythritol to have a smooth mixture.
  6. Top each pieces of bananas with mascarpone mixture and the syrupy mixture from skillet  and sprinkle with cinnamon.

ENJOY IT!

 

Nutritional Facts:

Servings 2

Per one serving: 211 calories; 11g fats; saturated fats 8g; monounsaturated fats 0g; polyunsaturated fats 0g; carbohydrates 43g; fiber 3g; sugars 12g; proteins 3g; cholesterol 34mg; sodium 23mg; potassium 361mg.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

You got this beYOUtiful! ❤

Garlicky Beef with Snow Peas and Bell Pepper (Weight Watchers debunked)

On By Authentic Wellbeing by IzabelaIn Authentic Wellbeing Nutrition & Recipes, UncategorizedLeave a comment

This dish is so simple, and it takes so little time, that I made it already few times at our house. It is delicious, especially considering the little work you need to put into preparing it! Hope you liked the beYOUtiful version of this dish 😊

Ingredients:

  • 1 pound of beef stew meat
  • 1.5 tbsp of avocado oil
  • 5 tsp of raw ginger root, crashed
  • 5 tsp of raw garlic, crashed
  • 2 scallions (green onions), cut into 1 1/2-inch lengths
  • 1 tbsp of low-sodium soy sauce or Bragg’s aminos
  • 1 medium (around 6 oz) bell pepper, red or orange
  • 6 oz of snow peas, cut into halves

Instructions:

  1. Add avocado oil into a nonstick wok or large deep nonstick skillet and set over high heat.
  2. When a drop of water sizzles in it, add the garlic and ginger; stir-fry until fragrant, about 1 minute.
  3. Add the beef and stir-fry until browned, about 3 minutes.
  4. Add the scallions, snow peas, and bell pepper; stir-fry about 1 minute.
  5. Add soy sauce and bring to a simmer.
  6. Reduce the heat and simmer, stirring occasionally, about 2 minutes.

ENJOY IT!

 

Nutritional Facts:

Servings 2

Per one serving: 480 calories; 21g fats; saturated fats 6g; monounsaturated fats 8g; polyunsaturated fats 2g; carbohydrates 16g; fiber 4g; sugars 7g; proteins 53g; cholesterol 145mg; sodium 473mg; potassium 1042mg.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

Dump those motivational fitness photos…..

On By Authentic Wellbeing by IzabelaIn Motivations and Inspirations, UncategorizedLeave a comment

“This is my remedy for depression.” “This is my happy space.” “This is the place where I feel most comfortable!” Do these statements sound familiar?  Often, these words are paired with a picture of dumbbells, or a treadmill. Perhaps we do this subconsciously, but it emphasizes that the ONLY happy place for us is at the gym. I am guilty of this as well. I have been there, seen it, and done it! I used to think that the gym was the happiest place on the planet. How mistaken I was!

GRAB my 7-day FREE plan here: http://beyoutiful.fit/challengeup/7days/
Sign up for a 12-week program Challenge-up here: http://beyoutiful.fit/challengeup/

I recall miserable moments at work. The only thing I could think about was going to the gym. All I wanted to do was a heavy workout. It was my safe place, where I could hide away for three hours a day. It was my only escape from the misery, discomfort and challenges at work.

As soon as I thought about my morning and evening cardio session (before the bodybuilding show), I could physically sense the goosebumps on my skin. I was obsessed with becoming leaner and leaner. It got to the point where I couldn’t even hold my own body, due to an overwhelming lack of food (eating 800-calories a day is not exactly “healthy”). Regardless of what I was putting my body through, I was ecstatic! I could see my veins and muscles, and I was down to 6% body fat. This was my “dream”, or so I thought…

To this day, I still get anxious whenever I think about not being able to race due to an injury. I feel like I’ve lost my best friend. Despite this, I push, perform, and force my body to run. I lift and do 222 burpees. Without this, I feel like my worth and value is gone.

Why is fitness thought of as a remedy for unhappiness? Why does it often become a substitute for friendship, or the only means of value one has? Why is this ideology so strongly embedded in our society?

Yes, exercising is good for health. It helps us to feel better physically and emotionally. Getting our endorphins released and having our metabolisms sped up is helpful for many things! As a biologist, nutritionist, and fitness professional, I see these benefits clearly. I encourage every single client and friend of mine to be active.

With that said, I strongly dislike the fact that the gym can be used as a substitute for personal awareness, mindfulness, and self-understanding.

How do you feel when you don’t go to the gym? How about when you “fall short” and don’t push yourself beyond your physical limits? Do you feel unworthy? Do you feel like you’re losing yourself and your identity?

If you answer “yes”, now is a critical moment for you to realize that self-worth, self-value, self-identity, self-power and self-strength needs to be found within one’s self.

It is not given to us for free.

It is not miraculously appearing in front of your eyes.

It does not land on your lap out of nowhere.

It is not a magic pill, nor a magic moment.

It is not a sparkly angel coming down from the sky.

It is none of these!

 

It is countless hours of self-work.

It is finally coming to the realization of where you are.

It is a frustrating trudge through trial after trial.

It is a limitless list of affirmations repeated over and over.

It is a mind blowing, eye-opening, and shocking moment of self-truth.

It is an emotional spiral between YOU-the-Best and YOU-the-Worst.

It is a powerless feeling when you become vulnerable.

It is a transformation that doesn’t happen overnight….in fact, you might not even know it’s happening!

It is a love that you need to surround your most sensitive inner-child with.

It is the compassion you need to find and create.

It is the painful memories you need to face to move forward and grow.

It takes the present moment to realize who you really are.

 

It is that time you need to spend with yourself, and only YOURSELF, to find happiness and self-belief. It is during this time that we can find self-validation, confidence, self-worth, value, acceptance, compassion, respect, and love. These enormous treasures of energy and power are within you.

YOU are NOT your worst enemy. YOU ARE YOUR BIGGEST FRIEND, SUPPORTER and ALLY!!!

You got this beYOUtiful! ❤

Herby Italian Meatballs with Tomato Sauce – whole house smelled with Italy!!! :-)

On By Authentic Wellbeing by IzabelaIn Authentic Wellbeing Nutrition & Recipes, UncategorizedLeave a comment

I so craved Italian cuisine. My sister lives in Italy and I have never eaten better prepared Italian dishes than the one she does. I even thought I wouldn’t be able to cook like that, ever! Hear me on that now. Her frutti di mare carbonara, or mushroom risotto is unbeatable. However, my Herby Italian Meatballs are amazingly delicious!!  I did it! And I am proud of myself… I am sure my sister would be, too!!!

The new recipes, new life style, meal plans and new approach to new YOU is coming soon: January 4th, 2018 we start the NEW Challenge-up!

http://beyoutiful.fit/challengeup/

https://www.youtube.com/user/izabela4000/ 

So, give a try and enjoy it!!!!

IngredientsItalian Meatballs #1.jpg

For the meatballs:

  • 1 lbs ground beef (85/15 or leaner)
  • 2 Tbsp fresh parsley, chopped
  • ž cup grated Parmesan cheese
  • ½ cup almond flour
  • 2 eggs
  • 1 tsp kosher salt
  • Âź tsp ground black pepper
  • Âź tsp garlic powder
  • 1 tsp dried onion flakes
  • Âź tsp dried oregano
  • 1/3 cup warm water

To cook the meatballs:

  • 1 tsp avocado oil
  • 3 cups easy keto marinara sauce (Recipe below)

Instructions

  1. Combine meatball ingredients in a medium bowl and mix thoroughly by hand.
  2. Form into approximately 15 two-inch meatballs.
  3. Coat the bottom of the large pot insert with the avocado oil.
  4. If you wish to brown them, you can do it in a separate nonstick pan first.
  5. Layer the browned or raw meatballs in the pot, leaving 1/2 inch of space between them. Don’t press down.
  6. Pour the marinara sauce evenly over the meatballs.
  7. Cover the pot and the cook for 10-20 minutes.
  8. Serve the meatballs with sauce over zoodles or spaghetti squash if desired.

 

Nutritional Facts per one serving (without the zoodles or spaghetti squash):

Serves: 14. Serving size: 1 meatball.

122 cal; 9g fats; 3g saturated fats; 1g carbs; 0g fiber; 0g sugars; 9g proteins; 53mg cholesterol; 170mg sodium; 33mg potassium

 

Easy Keto Marinara Sauce (Low Carb and Gluten Free)

An easy low carb recipe for marinara or pizza sauce! Dang it, so delicious.

Ingredients

  • 14 oz can dices tomatoes, unsweetened
  • 1 large tomato (around 8 oz)
  • 1/4 tsp black pepper
  • 1/2 tsp paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1 tsp salt (add more if necessary)
  • 2 Tbsp red wine vinegar
  • 1/4 cup extra virgin olive oil or avocado oil

Instructions

Puree the tomatoes in a small blender or magic bullet. Stir in the remaining ingredients. Taste and adjust salt if necessary.

Nutrition Facts

Serves: 6. Serving Size: 1/2 cup

105 cal; 9g fats; 1g saturated fats; 5g carbs; 1g fiber; 3g sugars; 1g proteins; 0mg cholesterol; 295mg sodium; 109mg potassium

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

Keto/Paleo Almond Date Cookies

On By Authentic Wellbeing by IzabelaIn Authentic Wellbeing Nutrition & Recipes, UncategorizedLeave a comment

My goal is to create the recipe for White Chocolate Coconut Almond Cookies because my boyfriend loves those. However, he gets the not-really keto, paleo, fat-approved ones, which is still good, especially when you perform on a very high level at obstacle races.

This is my first trial with a little modification to add sweetness into it. I didn’t have unsweetened white chocolate chips in my pantry, so I decided to use dates as sweetener together with a little organic raw maple syrup.

In notes I listed options to use other sweeteners instead.

I hope you like these “devil”-delicious cookies!!! Enjoy!

Ingredients:

  • 3/4 cup of almond flour
  • 1/3 cup of pitted and chopped dates
  • 3 tbsp chopped dried cherries
  • 3 tbsp chopped walnuts
  • 2 tsp chia seeds
  • 1/4 tsp baking soda
  • 1/4 tsp sea salt
  • 2 tbsp coconut oil
  • 1 egg
  • 2 tsp maple syrup
  • 1 tsp vanilla extract

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). Line 2 baking sheets with parchment paper. Spray with coconut oil.
  2. Combine almond flour, dates, cherries, walnuts, chia seeds, baking soda, and sea salt in a large bowl; whisk to blend. Add coconut oil, egg, maple syrup, and vanilla extract; blend well with a spoon or fork until dough comes together.
  3. Scoop dough onto prepared baking sheets with a small cookie scoop.
  4. Bake in the preheated oven until edges are golden, about 15 minutes. Turn off oven and let cookies sit with oven door closed, about 10 minutes more. Remove from oven and let cool.
  5. Enjoy them with a spoon of heavy cream or butter when aiming for a real keto option, or sprinkle with a little of honey for a carb-up option.

Notes:

For Keto and Whole 30 version of these cookies:

  • Use dates and dried cherries with no sugar added.
  • Omit maple syrup and substitute with sweeteners such Stevia or Swerve.
  • Substitute almond flour for coconut flour if needed or allergic.
  • Use more nuts for crunchiness.

 

Nutritional Facts per one serving:

12 servings.

134 cal; 10g fats; 4g saturated fats; 9g carbs; 2g fiber; 6g sugars; 3g proteins; 21mg cholesterol; 91mg sodium; 26mg potassium