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WHAT TO EAT TO SATISFY YOUR SWEET TOOTH

4/22/2020

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​Picture this: You just finished a clean, healthy day eating. It’s about 9pm and your sweet tooth is creeping upon you. Sounds familiar? Well if you’re anything like me, then that’s a typical day. There is no need to deprive yourself of your favorite treats. Have your favorite cookie, your favorite ice cream, or follow one of my recipes below for a lightened up dessert! 

​These recipes below are my go-to favorites to make! I love making them for my family to enjoy as well! I believe that although one is trying to eat healthy, there is no need to compromise on taste. Especially, there is no reason to cut out dessert! 
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SPONGE CAKE
​Up first is a new recipe that I just created! It’s a berry sponge cake that’s perfectly soft and fluffy! This recipe was inspired by my grandma because she always made this cake when I was little. With just a couple of swaps with healthy ingredients, I re-created the same taste, but with a much more nutritious, low carb, and high in fiber recipe! 

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SPRINKE COOKIES
I love these sprinkle cookies. They are gluten free, grain free, refined sugar free, and vegan! They are so soft and delicious. You can even add a chocolate chip to them for some added yumminess! 

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CINNAMON ROLL BREAD
Another favorite go-to dessert is my cinnamon roll bread. With some added glaze on top, this recipe is the real deal. It’s gluten and dairy free and guaranteed to have your whole family reaching for another slice of it! 


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BROOKIE CAKE
Brookie cake inspired by Dada eats, was a hit last time I made it! I mean brownies and cookies… could you think of a better combo? This recipe is super low in carbs and itll probably be gone before you could take seconds! 

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CHOCOLATE SWIRL BANANA BREAD
Last, but certainly not least, I love my chocolate swirl banana bread recipe. It’s perfectly moist (sorry for using the M word) and has a delicious combination of chocolate and banana. It’s a good change up from the countless banana bread recipes that you’ve probably already seen on your feed! 
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WHAT TO DO WHEN YOU WANT TO WORKOUT AT HOME

3/29/2020

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Let’s be real. Finding the motivation to work out right now can be very difficult. Your entire Instagram feed may even be filled with memes making fun of people who keep posting their online workouts. Don’t worry, I won’t make you become one of those people who feel the need to post every workout they do, but I will make you want to exercise and get off the couch. Whether it be going on a nice walk, going for a run, or streaming a workout video, your body with thank you when you’re done. 

Okay, fast forward the fight that you’ve had with yourself whether or not to watch another episode of, “Love is Blind” or to finally get out of pajamas and put on workout clothes. Honestly, this is the hardest part and don’t worry, you can put your pajamas back on as soon as you’re done. 

Now… the big question: “what workout can I possibly do while stuck at home?” If you’re like me, and you’re used to signing up for Soul Cycle every Monday at exactly 12pm to make yourself a schedule for the week, you may feel a little lost. The best thing I’ve found to do is to wake up, change right into workout clothes and, start your day. I always feel much better after a sweaty workout, and it allows me to start my day feeling accomplished! If the mornings don’t work for you, set aside a time that works for you and stick to it! It doesn’t have to be a complete workout, but use that time to take a walk or even do a 10-minute video! Anything that will help you clear your mind during this time! 

Also, a lot of your favorite workout classes may be live streaming every day, but I’ve summarized my favorite pre-recorded at home workouts for you! The best part is that most of these work out studios are doing free trials and promotions so you can try them all before you find one that you love! 

Dance Body
One of my all-time favorite workouts! Even before the self-quarantine, I always streamed Dance Body online at school! This is the best class that provides the perfect balance between dance cardio and sculpting. On their website, you can chose from simple dance cardio classes to full out dance classes! They even have full body sculpt classes, or if you’re in a crunch for time, they have muscle focused sculpt videos. You don’t have to be an amazing dancer to do the class and it’s so fun! They have live classes every day or you could choose to watch any of their videos on their website! Right now they are giving 50% off for the first month! 
 
Melissa Wood Health
Melissa Wood’s workouts focus on both movement and meditation. Each video prioritizes intention, mindfulness and breath equally with strengthening and toning the body. Her videos span full body, abs, arms and lower body— all of which have equipment and no equipment as well as shorter and longer options. She also offers Pilates and yoga classes, and who doesn’t love doing yoga at home! Melissa Wood’s videos are perfect for squeezing into a busy day, to destress, or if you’re simply looking to tone your body! This is one of my favorite at home workout options, and it’s only $9.99 a month!
 
Fhitting Room
This is a workout I just recently discovered in my search for new things to do during this home quarantine period, and I’ve been loving it! Their classes combine functional movements, high intensity intervals, strength training and a full body focus that will leave you sore and sweaty in just thirty minutes! If you don’t have equipment, don’t worry— they offer classes that don’t require it! If you’re in a rush, (which most of us are not right now) they also offer shorter videos which feature one segment of the total class— for example, a brief 5-minute video which only includes the strength portion is an option! While I have not tried Fhitting Room in-studio, their on demand classes have been a go-to these past two weeks. I’ve been enjoying them so much that most days I even do two in a row! This is another amazing workout program that is giving out a 30 day trial! 
 
Tracey Anderson 
This is another one of my favorite studios to workout at in NYC! The room is heated to 94 degrees and you leave the class feeling super accomplished! The Tracey Anderson method is based on research and strategy and is guaranteed to sculpt your body, creating long, lean muscles. Every week, the online classes are updated with specific classes for beginner, intermediate, and advanced fitness levels. The best part is that she is offering a two-week free trial! 
 
The Sculpt Society by Megan Roupe 
The Megan Roupe workout focuses on creating a fun workout environment that helps you lengthen and strengthen your entire body! Her workout combines dance cardio and sculpting routines that anyone on any level can do! Her classes range for 5-50 minutes so it’s perfect if you’re trying to squeeze in a quick workout or if you want a full-length video! Best of all she’s offering a two-week free trial! Check out her app to try the workout! 
 
[solidcore]
Although usually done a Pilates reformer machine (and leaving me unable to walk for a couple days after), [solidcore] is now doing free workout videos on YouTube! These videos are approximately 15-20 minutes and focus on different muscle groups! They require no equipment and are super easy to do with little space! 
 
305 Fitness
Looking to have a dance party and destress? 305 Fitness makes your workout feel less a “workout” and more like a party! The class is super easy to follow and it focuses on high-intensity rhythmic cardio! You can find their videos on YouTube and they’re all free! They even have live workouts!
 
Y7
Looking to clear your mind? Turn off the lights and tune into your body with this amazing (usually hot) yoga class. This class is great because it requires no equipment, is free, and allows you to relax and clear your mind! You can find their videos on Instagram. 
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WHAT TO MAKE WHEN YOU WANT A #FFACTORAPPROVED BREAKFAST

3/24/2020

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If you follow me on Instagram (@getfit_withnikk) you’ve most likely heard me say “#FFACTORAPPROVED.” Well what does this really mean? Two summers ago, I interned at F-Factor, where I learned about the importance of fiber. At F-Factor, they emphasize the significance of eating a high amount of fiber, low amount of fat, and a low amount of carbs. On F-Factor, they focus on counting net carbs which can be calculated by subtracting the amount of fiber from the total amount of carbohydrates. On an average “F-Factor approved day,” one should aim to consume below 35g net carbs! You may be thinking to yourself right now though no waffles, no bread, no pancakes…. no fun. However, with some simple products and these recipes below I’ll show you how to start your day the “F-Factor Approved,” way! And yes… pancakes, waffles, bread and all the “fun” is still possible at your, “most important meal of the day!”  

First I’d like to share with you some basic ingredients that you’ll need! These are staples in my house that make having an #FFACTORAPPROVED breakfast so easy! You can also check out my blog post on my pantry essentials to avoid the quarantine 50! 

In my pantry I always have:
  • F-Factor 20/20 Powder
  • PB2 
  • Coconut flour 
  • Almond flour 
  • Low carb bread- Since I’m gluten free, I use Barely Bread, but others like zero carb bread and 647 bread work too! 
  • Progranola 
  • Stevia 
  • Chia seeds 
  • GG crackers 
  • So delicious unsweetened vanilla DF yogurt 
  • Birch Benders keto waffle and pancake mix 
  • Lillys chocolate chips 
  • Choczero maple syrup 

Now that we have all the basics covered, I’m going to share with you my favorite breakfasts! All of these recipes are nutrient dense and filled with fiber! Best of all, they taste like the real deal! 
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F-FACTOR 20/20 WAFFLES

​I love these waffles and they are a constant staple in my fridge! Make them with the unflavored 20/20 and layer with cream cheese and lox or use the vanilla 20/20 and dip them into some choczero maple syrup! The options with these waffles are endless!

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LOW CARB FRENCH TOAST

French Toast was my favorite growing up as a kid! This recipe can be made with any bread, but I love to use Barely Bread since its low in carbs and gluten free! It’s super easy to make! All you need to do is mix almond milk, 2 eggs, lots of cinnamon, vanilla and 1 stevia packet together! Soak the bread and then cook on a pan for about 3 minutes on each side! Top with choc zero and berries and enjoy! 

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AVO TOAST ON GGS

This is one of my favorites to have in a restaurant, but they end up serving a whole avocado! F-Factor is not a no fat diet, it’s a low fat diet! Therefore, enjoy avocados in moderation as they have great health benefits!

Did you know avocados contain even more potassium than bananas, they have monounsaturated fat which is essential in a healthy diet, and they are a great source of vitamins such as C,E,K and B6! 

To make this delicious breakfast, mash up ¼ avocado with red pepper, salt, pepper, and lemon juice! Spread over GGs, top with 2 sunny side up eggs and sprinkle with cayenne pepper! 


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PROGRANOLA PARFAIT

In a rush or need to eat breakfast on the go? This is the perfect breakfast to make the night before and store in your fridge! 

​What you’ll need: 
Nonfat 0% Greek yogurt or dairy free yogurt: I love So Delicious unsweetened vanilla! 
Progranola (or any type of high fiber cereal)
Berries of your choice
PB2 

Simply switch off layering the ingredients! Get as creative as you’ll like!! Also feel free to measure your ingredients before so you don’t end up going over your portion sizes! I use 1/2 cup of progranola, 1 container of the greek yogurt, 1 tbs of PB2 and 1 cup of mixed berries! 

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LOW CARB BAGELS 

​Is there anything more satisfying than a Sunday morning bagel? Good thing on F-Factor no food is off limits and I’ve created the perfect recipe so you guys can enjoy your Sunday morning bagel! These bagels are also the perfect meal prep idea to make and have throughout the week! Check out my recipe for my F-Factor bagels HERE! 


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BIRCH BENDERS LOW CARB PANCAKES

There is nothing a delicious stack of pancakes can’t fix! I love this Birch Benders mix because its low carb and gluten free! It’s also super easy to make! To make mix 1/4 cup of birch benders with 2 egg whites, 3 tbs almond milk, cinnamon, & one stevia! Add in chocolate chips and enjoy!


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LOW CARB EGG AND CHEESE 

This cheesy breakfast sandwich is so amazing you wouldn't even know its low in carb! I use Daiya dairy free cheese, but any low fat cheese works as well! For even more fiber, add some spinach to your eggs! 

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PROGRANOLA OVERNIGHT OATS

​Another breakfast that’s perfect to make on a busy morning! I’m sure right now we have a little more time than we would like, but prepping this the night before and enjoying it in the morning is still great!

What you’ll need:
-1/2 progranola (I love the peanut butter)
-1/2 cup almond milk 
-2 tbs greek yogurt or unsweetened nondairy yogurt
-1 tbs PB2
-1/4 tsp vanilla
-dash of cinnamon
-berries of your choice

Combine all ingredients in a cup or bowl and let sit over night! Add desired toppings! 


Get creative... I love making a pumpkin version of this and adding  1 tbs pumpkin purée and pumpkin spice

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WHAT TO TOP YOUR GG CRACKERS WITH

3/19/2020

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First you may be asking what are GG crackers and why have they taken over the internet? GG crackers are super low carb, high fiber crackers that help you stay full all day… like seriously. They don’t really have a taste and therefore are amazing to top with anything! They’re the perfect alternative for toast. Best of all, if you're gluten free like me, they came out with a gluten free line! The OG crackers are 20 calories and 2 net carbs! However, the Gluten free ones are 40 calories and 3g net carbs. You can find these crackers on Amazon or on their website!

GG crackers are my go to everyday for breakfast or snack! Plain, these aren’t my favorite, but with toppings, I’m obsessed! They’re super easy to bring with you on the go and F-Factor even makes the cutest GG traveler case! You can catch me bringing these to brunch to have with eggs, to lunch to crunch over a salad, and especially to snack to have with some almond butter on the go! Ever since GG crackers came out with their gluten free line, I’ve been searching for the most amazing toppers! I always pair them with my egg whites in the morning, but here I’ve got you covered with all the basics + some fun toppers ! 

First let’s start with some savory options… 
  1. The first is pretty obvious.. GG PIZZA! Top these crackers with some Raos and fat free mozz for a snack that you can whip up in about 30 seconds in the microwave! 
  2. Another favorite of mine is a GG tuna melt! Mix ½ can of tuna with some avocado and lemon. Top these over GG crackers and melt cheese on top! 
  3. In the mood for a sandwich, but don’t want 30g net carbs? Top GGs with turkey, cheese, & tomato! You can even get fancy and add some pesto! 
  4. For breakfast, I love to top my GGs with homemade egg salad! Boil eggs until they’re cooked through (about 10) minutes and peel. Chop up really small and add a tsp of fat free mayo, salt, & pepper! Top on your GG crackers for a delicious breakfast! 
  5. Another breakfast favorite of mine is GG avocado toast! Mash ¼ of an avocado with lemon, paprika, salt, & pepper! Spread on top of the GGs. You can even add a sunny side up egg on top for some protein! 
  6. Did you know a NYC bagel has approx. 7 slices of white bread in it… ditch the bagel and spread some cream cheese and add lox to your GG crackers instead! This is guaranteed to keep you fuller longer and your tummy with thank you too! Sprinkle some Trader Joe’s EBTB seasoning! 
  7. GG Grilled Cheese with some tomato soup is the way to go if your craving a childhood favorite! Melt your favorite cheese in between GG crackers and dip into a nice warm bowl of tomato soup! 

Now onto the sweet… because you know my sweet tooth is crazy
  1. A childhood favorite… PB&J! Mix 2 tbs of PB2 with water and spread over GGs! Add mashed raspberries or a low carb jelly! 
  2. Looking to cure your sweet tooth? Chocolate covered GG Crackers are the new low carb kit kat! In a microwave safe bowl melt chocolate chips with ½ tsp of coconut oil for 30-45 seconds. Dip your GG cracker into the melted chocolate and place on parchment paper. Add coconut flakes or any other desired topping! Freeze for about 15 minutes and enjoy! 
  3. GG crackers with almond butter and ¼ of a banana are a simple and delicious snack to have before dinner! My favorite almond butter is Barney Butter since it has single serve packs for only 90 calories! 
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WHAT TO STOCK YOUR PANTRY WITH TO AVOID THE QUARANTINE 50

3/18/2020

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Welcome to my first post! Through these hard times, I wanted to share my favorite staples that I keep in my pantry! These are all great options for breakfast, lunch, dinner, & snack time! You can also check out my amazon page HERE for my go to amazon orders! 
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F Factor 20/20 Powder – My favorite protein powder! Its filled with 20g of protein and 20g of fiber! I love this product to add to smoothies, to make waffles, and to boost the nutrient density of my soups! 

Progranola – Looking for something to add to your yogurt? This granola has only 3g of net carbs for only 90 calories! My favorite flavor is the peanut butter J

GG Crackers- Whether it be with eggs, with PB2, or with some sauce & cheese, GG crackers are the perfect substitution for bread! They are so easy to bring on the go and leave me feeling full! I love the gluten free ones and they are 3g net carb per cracker! 

PB2 – ditch the peanut butter for this low fat option! Just mix with water and it tastes like the real deal! 

Fresh From The Heart Cookies- Craving a homemade cookie, but too lazy to make one? These cookies are so delicious and made from all organic, natural ingredients! 

Natural Heaven Hearts of Palm Pasta/ Palmini- The perfect alternative to spaghetti! I top this “pasta” with tomato sauce for my favorite pasta dish. It also comes in sheets to make the most perfect, low-carb lasagna! 

Barney Butter (individual packs) – The best individually packed almond butter! With the jar in front of me, I can eat the whole thing, so I stick to these individual servings to keep it to only 90 calories! 

Cauliflower Veggie Rice – Pizza, gnocchi, stir fry, soup… the possibilities are endless! This pre-cooked and riced cauliflower is the perfect pack to bring with you on a trip and its so easy to cook an easy dinner with it! 

Edamame Pasta – Bored of palmini? This pasta is the perfect low carb option! 

Canned Tuna- One of my favorite toppers for GG Crackers! Mix one can of tuna with 1/4 avocado and some lemon for a great Tuna Salad! 

​Raos Marinara Sauce- A pantry staple of mine! I keep this in my pantry for a quick dinner. Use it for GG pizza for snack time or with your Palmini Lasagna! 

Flackers - Gluten free and high in fiber, these mini flax seed crackers are delicious! 

Brami- The perfect salad topper or snack throughout the day! 
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