No Undoing Hard Work With Dessert - Good Eating Habits

I hear it all the time – that after-dinner, pre-bedtime, insatiable craving that comes just about every night. You had a great dinner and while you’re satisfied, you’d do just about anything to satiate that sweet tooth creeping in. Besides that 2 PM work snack, this is one of the hardest cravings I’ve found to overcome.
If you indulge, you’re likely to hurt all the hard work you’ve put in during your small group fitness class or your personal trainer session. A piece of cake, a bowl of ice cream, or a slice of pie are all typically packed chock full of sugars, fats, and empty calories you’ll be eating right before bedtime. What you’ll find is that even with all of the hard physical work you’re putting in, you’re not getting anywhere, and where is the motivation in that? The good news is, however, that you can put these cravings to bed, enjoy a little something sweet, and you don’t have to sabotage your hard work in doing so.
What your body wants is some kind of treat, but what your brain knows to give it is something really unhealthy. Mastering dessert cravings takes trying new healthy sweet alternatives, and showing your brain that cake or candy isn’t your only option here. A few sweet treat dessert recipes that I love that won’t undo your efforts:
Cinnamon Sugar Acorn Squash – Cinnamon, coconut sugar, and sea salt combine to pack acorn squash full of sweet and indulgent flavor. This dessert recipe features just 105 calories and 4 grams of sugar.
Super Seed Bark – This indulgent little chocolate treat is packed full of omega 3 fatty acids and chia seeds, hemp seeds, quinoa, cashews, walnuts, and sesame seeds. Leaving you amply satisfied, the recipe only contains 143 calories and 2 grams of sugar, while packing a 4 gram protein punch accompanied by 3 grams of fiber.
Magical Quinoa Brownies – These quinoa chocolate brownies aren’t just great for dessert, they also make a pretty indulgent breakfast as well. The brownies contain 218 calories with just 3 grams of sugar, but 9 grams of protein and 11 grams of fiber give them that perfect day-starting punch.

Do You Think You Can?

Henry Ford famously said, “Whether you think you can or think you can’t, you are probably right.”
This perfectly applies to your fitness and fat loss goal.
Do you think you can reduce your body fat? Do you think you can learn new, healthier eating habits? Do you think you can become that lean, fit version of yourself?
Whether you think you can or think you can’t, you are probably right.
I personally KNOW you CAN meet all of your fitness goals. That’s what I’ve dedicated my life to – seeing YOU experience results.
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Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce.
Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.
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What you need

Serves 20
3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries


1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.


One serving equals 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.
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