Double Beef Chili

Happy Tuesday Boss Babes :) 

Finally on my reading week and I could not be happier about it! Here is a toasty recipe to keep you warm while this chilly weather starts to come in. 

Ingredients:

1. 1 lb chicken sausage

2. 2 lbs of ground lean beef

3. 3 cans total of 1 pinto, 1 black, 1 dark red kidney beans

4. 2 cans of diced tomatoes (I use one because I'm not the biggest fan of diced tomatoes, totally up to you)

5. 2 cans of tomato sauce

6. 1 cup of water

7. 1 cup of red wine (optional but who wouldn't want this in their chili)

8. 2 chopped carrots, 2 chopped celery

9. 1 diced onion 

10. 1 tbsp of minced garlic

 

How to Make: 

1. Take the sausage and beef and put it in a pot

2. Saute the onion and add that

3. Add canned tomatoes and beans to the pot

4. Add carrots and celery to the pot

5. Add wine, water, and spice to the pot

6. Heat and simmer for at least 2 hours

XOXO, Lauren

Instagram: laurenhedleyy

 

Chicken Quinoa Soup!

What's up Boss Babes!

It's a little warmer on this Saturday afternoon and I think it's time to start bringing out those delicious soups that are perfect for this weather! This is a yummy warm soup that is perfect to eat curled up watching a movie. 

Ingredients:

  • 1 cup quinoa, uncooked
  • 3 large chicken breasts, thawed
  • 7 cups chicken stock
  • 5 large carrots, sliced
  • 5 celery sticks, sliced
  • 1 teaspoon parsley
  • 2 teaspoons minced garlic
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 teaspoons seasoning salt
  • 1 bay leaf
  • sliced green onion 

How to Make:

  1. Place all ingredients in a large crock pot. Cook on high for about 3 hours.
  2. Remove chicken breast and shred using a fork.
  3. Put shredded chicken breasts back in pot and let cook for another 30 minutes.

Enjoy your Saturday!

XO, Lauren Hedley

Low Carb BLT

Hey Babes,

If anyone knows the struggle of keeping flavor while cutting... It's me. People often confuse dieting with the idea of having to say NO, when rather it's simply about getting creative. This comfort food classic can be turned into a dieters delight with a few simple swaps.

CUT THE CARB

BLT Lettuce Wraps

Ingredients

4 slices of Bacon

1 Tomato

2 Whole Romaine Leaves

2 Tablespoons Mayonaise

Pinch of Salt & Pepper

Optional toppings 

Pickles, Onions, Mustard, Ketchup

Instructions

1. Spread Mayo on each lettuce leaf

2.  Top with two strips of bacon, then a layer of tomatoes, and two more slices of bacon 

3. Add any other toppings and sprinkle with Salt & Pepper 

 

Hope you enjoy!

xoxo

Auria Geskin

 

Healthy Grilled Cheese?!

Happy Long Weekend Boss Babes!

Now if some of you know me I LOVE junk food. Yup, I honestly can't help it junk food is my favourite thing in the entire world. So today I thought I'd share with you guys a sweet recipe for a delicious grilled cheese but a healthier version! Still has a good amount of calories plus up to 13 grams of protein so keeping it tasty but still healthier than your average grilled cheese. Id reccomend this either for lunch or a yummy late nighyt snack. 

Ingredients: 

1. 4 slices of whole grain bread

2. 2 thick slices of white cheddar cheese

3. 1-2 tablespoons of vegetable oil based margarine

4. 1 tart green apple OR 1/2 yellow onion thinly sliced

How to make:

1. With a pan at medium heat, add two slices of bread butter side down and top each with one slice of cheese.

2. Top that with your onions or apples then the other slice of bread with the other slice on top.

3. Cook on each side until golden brown and crisp (2-3 mins)

 

Written by: Lauren Hedley

Instagram: laurenhedleyy

 

 

Clean Eating - Edible Cookie Dough (Gluten Free)

Hey Babes,

Eating dessert doesn't have to leave you feeling guilty. This edible cookie dough is one of my SECRET WEAPONS when I'm on my period (can I get an amen?). Did I mention it takes under 5 minutes to make?! This recipe is a total keeper for when you are craving of some sweets. 

Ingredients

1/2 cup of softened dairy free butter (I love Bacel's vegan butter) 

1/2 cup of Stevia

1 teaspoon of vanilla extract

1 dash of sea salt

1 cup of gluten free flour (almond flour is another gluten free alternative) 

1/4 cup of Hershey's salted caramel chocolate chips

Directions

1. In a medium bowl, cream together butter, cane sugar, brown sugar, and vanilla extract.

2. Add sea salt and stir in flour.

3. Fold in chocolate chips

4. Best if stored in the fridge in an airtight container

 

 

Dark Chocolate Oat Clusters

It's Saturdaaaay Boss Babes!

You know what the best thing to do on a Saturday afternoon is? Make these delicious oat clusters! I like to switch up what I'm eating and try out new things just because I'm not really competing or getting ready for anything right now so there's no strict diet I really follow at all. 

Ingredients:

1. 2 Tablespoons of peanut butter (natural)

2. 2 tablespoons of 1% low fat milk

3. 1/4 cup semisweet chocolate chips

4. 3/4 cup of old-fashioned rolled oats

How to Make:

1. Heat peanut butter, milk, and chocolate chips in a saucepan over low heat for 3 minutes or until chips melt.

2. Stir in oats, remove heat.

3. With a spoon, drop relatively small ball portions on a wax paper-lined baking sheet. Let it set in the fridge for 10 minutes. 

 

Yup! That's it that's all. I love these quick recipes because I don't typically have a lot of time so when I have these quick on the go snacks it really helps fuel my day. I also like to eat these as pre or post workout snacks just because it helps with that intake of food aswell. 

Enjoy Boss Babes :) 

 

Written by: Lauren Hedley

Instagram: laurenhedleyy

 

Pina Colada Smoothie Bowls

Good Morning Boss Babes!

Hope everybody is having a great start to their lovely August 1st morning! Today I thought I'd switch it up from bagels and do a fun smoothie bowl!

Ingredients:

1. 1 1/2 cup of frozen pineapple (plus more for serving)

2. 1 sliced banana (plus more for serving)

3. 1 cup of coconut milk

4. 1/4 cup of shredded coconut, toasted

5. Cherries (optional) 

How to Make:

1. Combine pineapple, banana, and coconut milk in a blender on high until smooth

2. Pour into a large bowl. Put more pineapple, coconut, and banana slices on top with a cherry if wanted

 

Five easy steps babes that's it! I live a pretty fast paced life so quick meals like this really help throughout the day. Enjoy!

 

Written by: Lauren Hedley

Instagram: laurenhedleyy

 

Kale & Banana Smoothie

Good evening Boss Babes!

I know not a lot of people aren't fans of Mondays, but why not start the week off with a delicious smoothie and a great after work workout! Now, I know a lot of you may not like kale however, I can promise you that this tastes delicious and helps with your intake of veggies! There are different things you can put into this smoothie, but I find these five ingredients do the trick. 

Ingredients:

1. 1 Banana

2. 2 cups of chopped kale

3. 1/2 light unsweetened soy milk

4. 1 tablespoon of flax seeds

5. 1 teaspoon of maple syrup

How to Make: Put everything in a blender, cover and puree until smooth!

Yup! That's it that's all! 5 quick and easy steps to a delicious smoothie! I like to drink this after my workout or with my breakfast. 

Enjoy & have a fantastic rest of your Monday!

 

Written by: Lauren Hedley

Instagram: laurenhedleyy

 

Easy To Make Protein Pancakes

WHAT UP BABIES!

How is everyone doing?! Long time no talk.. but then again everyone deserves a little bit of a break once in a while. This coming week we have so much new content and I have never been more excited about the things coming up in the fall & winter! That being said over stampede I was craving pancakes like no tomorrow but while still trying to eat (decently healthy) I refrained from  giving  into any of my pancake cravings until I found an amazing healthy & protein packed way to fulfill my cravings! 

4 Step Protein Pancakes

What you will need: 

  • 1/4 cottage cheese
  • 1/4 rolled oats
  • 1/2 cup of egg whites
  • 1/2 scoop of protein powder- for my pancakes I used vanilla flavored
  • 1 teaspoon of peanut butter

How to: 

  1. Combine the cottage cheese, rolled oats, egg whites & protein powder into a blender and blend until there are no chunks left in it
  2. Cook up your lovely pancakes
  3. Melt your peanut butter for 45 seconds and drizzle over top!
  4. ENJOY

- Ashley Resch

Quick Healthy Breakfast Bagel

Hey Boss Babes!

Hope everybody had an amazing time down at the grounds these past ten days!! Now it's time to get back into routine and start eating healthy again!

Today I thought I'd share one of my favorite bagel breakfasts with you! It's quick and delicious so I hope you guys enjoy!

Ingredients:

1. Whole Grain "Flat" Bagel(s)

2. Fresh Ricotta

3. Sliced Strawberries

4. Honey

How To Make:

1. Spread 1/2 toasted whole grain flat bagel with 2 tablespoons of fresh ricotta.

2. Top with 1/3 cup of sliced strawberries.

3. Drizzle 1 teaspoon of honey on top!

 

See! Quick and easy. I hope you all enjoy this delicious recipe and have a great start to your week!

Written by: Lauren Hedley

Instagram: laurenhedleyy

Healthy Oat Bars!

What's up Boss Babes!

I thought I would share with you all my favourite oat bar recipe!

Peanut Butter Banana Oatmeal Bars!!

  1. 1 1/2 Cups of quick cooking oats
  2. 1/4 Cup of light brown sugar
  3. 1 Teaspoon of baking powder
  4. 1/2 Teaspoon of kosher salt
  5. 1 Teaspoon of ground cinnamon
  6. 1 Teaspoon of vanilla extract
  7. 1/2 Cup of milk
  8. 1 Large egg
  9. 1 Large mashed banana
  10. 1/4 Cup of creamy peanut butter
  11. Mix together the oats, light brown sugar, baking powder, kosher salt, and ground cinnamon
  12. Add in vanilla, milk, and egg then mix together
  13. Add in peanut butter and banana and mix all together
  14. Try and cook it in an 8 by 8 inch pan, lightly greased, and bake at 350 F degrees for 20-25 minutes!

So there you have it! I love making these when it's a nice summer day so I have something healthy to snack on. This recipe usually makes 8 servings so they'll definitely fill you up and you'll have plenty of them!

Enjoy!

Written by: Lauren Hedley

Instagram: laurenhedleyy

 

 

My Favorite Summer Smoothie: Lauren Hedley

What's up Boss Babes?!

Today I thought I'd share with you my favorite summer time smoothie! 

Mango Blueberry Protein Smoothie

Ingredients:

  1. 1 Cup unsweetened almond milk
  2. 1/2 Cup of frozen berries
  3. 1/2 Cup of frozen mango
  4. 2 Scoops of protein powder (preferably vanilla flavor)
  5. 1 Tablespoon of chia seeds

This recipe literally takes five minutes to do which is perfect for a sunny summer afternoon like today! 

Enjoy!

Written by: Lauren Hedley

Instagram: laurenhedleyy

Berry Chia Seed Pudding - The Benefits of Chia Seeds

If you are not including chia seeds in your daily diet, I highly recommend that this changes. Chia seeds are crazy nutritious for you and jam packed with vitamins and minerals! 

Not only do they help with your Skin, but they also aid with digestive health because of how high they are in fibre! According to a blog that Dr. Axe wrote on the "9 Benefits of Chia Seeds", he states that Chia seeds actually provide the ability to reverse inflammation, regulate cholesterol and lower blood pressure which make chia seeds super beneficial for your heart! 

Chia Seed Nutrition Profile (for one serving) 

Chia seeds like I said before are rich in fibre, omega 3, protein, vitamins and minerals

- 11g of your daily FIBRE 

- 5 g of Protein 

Omega-3-6 

- Calcium 

-Zinc 

- Potassium

- Phosphorus

- Copper

Vit A-B-E and D!

With now knowing  all of this why wouldn't you start adding in chia seeds! 

Here is one of our favourite recipes for chia seeds!

Berry Chia Seed Pudding

The recipe

-2 tbsp of chia seeds

- 1/3 cup of mixed berries 

-1 tbsp of honey 

-1 cup of almond milk 

-1/2 of fat free 0% Vanilla Greek Yogurt 

- 1/3 tbsp coconut flakes 

Method

Add all ingredients into a bowl and soak the chia seeds in the milk for 5 hours before (so i suggest making this pudding the night before so it is a quick and easy breakfast)

Store in fridge, cover, and chill for 5 hours - once ready top with berries and coconut! Enjoy! 

 

Let us know how you liked it by tagging us @bbmovment #bbmchiaseedpudding

SHRIMP FAJITAS!!

Whats up Boss Babes!

If you love fajitas then this is the recipe for you!  

Ingredients:

  1. A half pounds of shrimp, peeled and deveined
  2. 1 yellow pepper - slice so they are thin strips
  3. 1 red pepper - sliced thin
  4. 1 orange pepper - sliced thin
  5. 1 red onion - sliced thin
  6. 1 table spoon of extra virgin olive oil
  7. 1 teaspoon kosher salt
  8. Ground pepper
  9. 2 teaspoons of chili powder
  10. 1/2 teaspoon of garlic powder
  11. 1/2 teaspoon of onion powder
  12. 1/2 teaspoon of ground cumin
  13. 1/2 teaspoon of smoked paprika
  14. Fresh cilantro to finish!

Enjoy :) 

Written by: Lauren Hedley

Instagram: laurenhedleyy

Boss Babe Frosty (Cheating The Right Way)

Before you have the urge to drive to Wendy's this summer remember that a Medium Frosty is 393 calories, OVER 70 GRAMS OF CARBS, and 61 GRAMS OF SUGAR. This people, is a recipe for disaster. Next time you treat yourself, treat your body too. 

Better than a Frosty

Calories per recipe 90: F-3g C-18 P- 3

Ingredients

 1/2 cup of almond milk

1/2 teaspoon of vanilla extract

 2 tablespoons of Cocoa Powder

1 frozen Banana

1/3 cup Plain or Vanilla Greek Yogurt

Optional:

(Macro's do not include protein powder) 

1 scoop of high quality chocolate protein   

10-15 Ice cubes  

 Directions:

: 1. Add all ingredients to blender

2.  Blend! 

Cutting: Carbs & Carb- Loading | What Works For Me

WHAT UP BOSS BABES!

Summer time is officially upon us which means the trend of having a "beach body" is an all-time high...personally I think everyone has a beach body- if you show up to the beach and you have a body then your beach body is perfect! But even though you shouldn't feel the pressure to lose weight and have the perfect beach body doesn't mean that pressure isn't there. 

As you have probably seen on most people's pages and especially seen in the fitness community it seems like everyone is "cutting" but there isn't a lot of education around what cutting is, the purpose or how the process actually goes down. 

* Don't get me wrong, I am not about to educate you on the science behind cutting or how to cut super quickly but I will share with you what works for me and what I do come summertime.* 

In the summer time I like to "cut" because I want to make sure that I am always in good shape for either photo-shoots, parties or even just to wear a crop top on a nice day. 

We already know that carbs make you bloated but cutting carbs for 3-4 months is just not possible. Not only would it be awful (because nothing is better than a cold beer by a source of water) but your body physically can not survive without carbs. After realizing that it just wouldn't be possible I set myself on a routine. My routine is on a cycle for 3-4 months and changes every week to either replenish my body, or cut down. Either way I find this routine is what works best for me. 

(Alternate Weeks) 

Week 1

Cutting Carbs

Less than 50- 75 grams a day ( depending on your size , I stay under 50g per day) for 4 days, on the 4th day I will do a full carb-load and heavy set leg day to use the energy from the carbs to work on building muscle in the place where I want it the most. 

  • 4 days- Cutting Carbs
  • 5th Day- Carb- Load
  • 6-7th Day- Break 

The reason I take a break for 2 days is also because I don't want to deprive myself- I am not competing in a body building competition or doing this for any reason other than I want all my hard work to be noticeable which means on the weekends I allow myself to eat and do what I ant because I strongly live by the 80/20 rule. THIS DOES NOT MEAN I BINGE. I allow myself to eat pizza but balance it out by going for a 6 hour hike. This goes back to 80/20 and creating a lifestyle.  

 

Week 2

Intermittent Fasting & Low Carbs

Keeping my carb count low is how I am able to keep my body the way it is, however this week I tend to eat more fruits and I will let myself have some rice or quinoa. This week I will keep my daily carb intake 100-200g and this week I tend to be a little more flexible with my diet because I also try to maximize my break days by lifting heavier and for a longer period of time to make sure I am developing my muscle at all times. 

I do this all week long- I have no break days which means I have to watch what I am eating everyday. Although I have more freedom I do not carb-load. 

 

This is what works for me, I notice that I have a ton of energy and I am never deprived. Summer-time is supposed to be for everyone to live their lives to the fullest and enjoy every ounce of summer that comes our way. 

* I am not a nutritionist, nor am I telling you what/ how to eat. This is simply what works for me and how I cut- use every method at your own risk and consult your doctor prior to beginning*

Fun Summer Kabobs!

Are you ready for summer?! 

I'm so excited for the summertime because that means fun healthy summer foods!!

Balsamic Chicken Kabobs

  1. Boneless, skinless chicken breasts (your choice of how many)
  2. Two red pepper
  3. One yellow pepper
  4. One red onion
  5. One pint cherry tomatoes
  6. 1/2 slices of squash
  7. 1/2 slices zucchini
  8. 1/4 cup of balsamic vinegar
  9. 1/4 canola oil
  10. One tablespoon mustard
  11. One tablespoon honey
  12. One tablespoon dry basil
  13. Salt and pepper!
  14. Whisk together the canola oil, balsamic vinegar, mustard, honey, dry basil, and salt and pepper.
  15. Throw chicken in and make sure it is all coated,
  16. Place in fridge to marinade for 20 minutes
  17. Preheat grill (375)
  18. Assemble the kabobs
  19. Put on grill each side for 3-4 minutes
  20. Now lay out in your backyard and enjoy!

Written by: Lauren Hedley

Instagram: laurenhedleyy

 

 

Rockin Mango Avo Salad

Per half cup: Cals- 102 P-3 F-8g C-5g

This recipe is perfect for the hot weather! Pack it for a day at the beach, a hike, or to just simply enjoy. 

INgreidents

1 avocado, cut into ½-inch cubes

1 mangoes, cut into ½-inch cubes

1/3 red onion, diced

1 small red pepper, seeded, sliced into ½ inch strips (optional)

½ cup freshly chopped cilantro

3 tbsp lemon juice

1 tbsp olive oil

Directions:

1.Combine avocados, mangoes, onions, pepper, and cilantro in a medium bowl.

2. In a smaller bowl combine lemon juice, olive oil, garlic, and salt. Pour the lemon sauce over the avocado mixture, toss to coat, and serve.

Bikini Macro Friendly 10 Minute Cookies

Per Cookie: Cals 10, C2 ,F4g, P1g

Got a craving? Well you are in LUCK because, here at BBM we know the struggles of trying to stick to your diet while still remaining satisfied. In a world full of cookies and sweets its HARD to stay on track! If you simply have the craving or if cookies are your all time favorite then you MUST give our 10 calorie cookies a try  

You will Need:

2 Tablespoons of pancake flour

2 Tablespoons of mashed banana

pinch of salt

stevia or other sweetener, to taste

1/8 teaspoons of baking powder

3 Tablespoons of almond milk, or milk of choice

chocolate chips

  1. Preheat oven to 350F.

  2. In a small bowl, mix coconut flour, baking powder, and salt. Add in masked banana and stir.

  3. Add in almond milk, one tablespoon at a time until fully incorporated. Stir in chocolate chips. Drop dough by tablespoon or teaspoon, depending on how big you want them, on a parchment lined baking sheet.

  4.  I used a silicone mat. Flatten the dough into cookie shapes. Bake in the oven at 350F for 10 minutes. Let cool before scarfing them all down.

Stop living life unsatisfied! Treat yourself right

xoxo

Auria Geskin

Yummy Protein Pancakes!

Thats right ladies protein pancakes. My favourite meal of the day is breakfast so why not make it fun and healthy?! 

It's always been so hard for me with nutrition and knowing what it best for my body, but with a little research and some help from my amazing boss babe team I have finally figured out some fun recipes that are going to help you achieve that summer body. 

So here is the recipe to the BEST protein pancakes!! 

Ingridients: 

  • 1 cup of oats
  • 1 banana 
  • 2 eggs 
  • 1/4 cup egg whites 
  • 4 teaspoons of baking powder 
  • A pinch of salt and a pinch of cinnamon! 
  • 1-2 scoops of protein powder (your choice of what powder you would like to use) 
  • 2 tablespoons of flax meal (not all safeways will carry this only ones with a health food section, whole foods has it aswell)
  1. After you have all of your ingredients is to run it through the blender and make sure it is completely mixed. 
  2. Take a pan and put it to medium high heat and make relatively small-medium size pancakes whatever you prefer! If you notice the pancakes are falling apart turn the heat up higher. 
  3. You can add in chocolate chips, blueberries, strawberries, syrup whatever you want to add to make your pancakes taste amazing!

So there ya have it now you know how to make amazing healthy pancakes! Eating healthy doesn't have to be a hassle, rather it can be super fun! So In the next couple weeks here I will hopefully have some more fun recipes for you guys so that you too can love eating healthy! 

Enjoy! 

Written by: Lauren Hedley :)