About Healthy Justice

I am a Health Coach, Fitness Blogger and Personal Trainer. I love sharing my knowledge and experience to help my clients live a healthier lifestyle.

My journey with food and health began as a teenager when I found freedom from an eating disorder. I struggled with this anorexia for years, but through faith and perseverance I learned how to have a healthy relationship with food and my body.

It’s now my passion to work with clients to reach their personal goals and create a healthier lifestyle. Another joy of mine is in blogging. On my blog you will find an array of articles from healthy recipes and nutrition tips to workouts and inspirational success stories.

My Personal Trainer and Lifestyle Fitness certification is with NESTA (National Exercise & Sports Trainers Association)
My Health Coach certification is with the NDP (National Diabetes Prevention Program)

We are all somewhere in the process of transformation. My experiences have taught me to believe in the possibility of change. It’s my hope that you live extraordinary!

If you’re interested in learning more about my health coaching plans and pricing or would like for me to present on fitness topics don’t hesitate to contact me.

Natalie, aka…Healthy Justice:)

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Homemade Quest Protein Bars

I’m so excited to share with you how to make your very own Homemade Quest Protein Bars! Quest bars are my favorite because they are made with quality ingredients that I can understand, and they make a great healthy dessert.

The catch is, spending $2-3 per bar everyday can get expensive, and they aren’t sold at a lot of places. Discovering how to create my own solves these problems, and I can control the ingredients to make them even healthier!  Another BONUS is they can be made in 3 minutes!

The magical ingredient that allows the protein bars to be ‘Quest like’ is a low carb and chewy (binder) syrup, IMO (aka. isomalto-oligosaccharide) called Vita-Fiber.

The company that makes Vita-fiber shares this nutrition information about the product:

Zero Sugar – No Aftertaste – Low Calorie – Super Versatile
Baking to  Beverages – Gluten Free – Non-GMO – Vegan
Nothing Artificial – No Stevia – No Sugar  Alcohols – Low Glycemic
Supports Digestive Health – Excellent Source of Prebiotic Fiber
Does Not Cause Tooth Decay – Diabetic Friendly – No Allergens

This is pretty awesome, right?!  I like not having to use nut butters, honey or any other fat or sugary substance to hold the bars together.

Here is a link to FAQs about this product: http://bioneutra.ca/frequently-asked-questions/

I bought mine at amazon: http://www.amazon.com/VitaFiber-IMO-Syrup/dp/B00TIX50OQ

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These were some of the firsts ones I made: Double Chocolate Brownie, Peanut Butter, Cookie Dough, Cinnamon Roll, Oreo and Chocolate Peanut Butter

Ingredients needed: VitaFiber, favorite protein, extract of choice, and any mix ins you like.

😊Once you get started it’s so much fun creating new flavors the time flies!

Here is the base recipe:

  • 2 TBS VitaFiber
  • 1 scoop Protein Powder
  • 1/4 tsp extract
  • 1 tsp milk (I use almond) *gradually add a splash more if you find it’s too dry

You can adjust the recipe based on what you want in your macros.  For instance if you don’t want as much protein or if you don’t want to use 2 tbsp of the syrup then you might want to go with 1/2 scoop protein powder; 1- 1/2 tbsp VitaFiber; and 1 tbsp milk.  Play around with it and enjoy creating your own!

Here are the steps:

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  1. Use a small pot and have all your ingredients ready to mix in.  Heat the syrup in a saucepan on medium-low heat until it starts to bubble.  It takes about a minute.

*Another option is to microwave the syrup in a glass bowl for 20-25 sec.

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2.  Once it starts bubbling, remove it from the heat and immediately stir in your ingredients, except for your special add ins like chocolate chips, dried fruit, sprinkles, etc.

3.  Let cool for about 2 minutes.

4.  Scoop the dough into a Ziploc snack bag. Fold in your add ins and form into a bar.  (trust me on this, otherwise it will stick to your hands).

5.  Cool in refrigerator for an hour to set.

I love ‘almost done’ cookies so I bake them at 350 degrees for 5 min. or pop them in the microwave for 10-15 seconds.😋

Here are the recipes I used for the bars in the photo:

Double Chocolate Brownie – 2 tbsp VitaFiber Syrup, 1 scoop protein, 2 tsp unsweetened cocoa powder, 1/4 tsp vanilla, 1 tbsp dark chocolate morsels.  Splash of almond milk if too dry.
195 calories, 28 carbs, 30 protein, 21 grams of fiber
Chocolate Peanut Butter- same as Double Chocolate Chip except add in 1 tsp peanut butter.
Chocolate Chip Cookie Dough- 2 tbsp VitaFiber Syrup, 1 scoop protein, 2 tsp almond flour, 1/4 tsp vanilla, 1 tsp almond butter, 1 tbsp dark chocolate morsels (make sure not to mix in until the dough cools).
Peanut Butter- 2-1/2 tbsp VitaFiber Syrup, 1 heaping scoop protein, 1/4 tsp vanilla, 1 tsp crunchy peanut butter.
Cinnamon Roll- 2 tbsp VitaFiber Syrup, 1 scoop protein, 1/4 tsp vanilla, 1/4 tsp cinnamon, 6-8 raisins.
Oreo- 2-1/2 tbsp VitaFiber Syrup, 1 scoop protein, 1 oreo cookie crumbled up and mixed in.

I’ve been having so much fun creating these bars, and I’m still tweeking and trying new things!  I would love to hear back from you about what you try.  Enjoy!

Secret To A Passionate Relationship

A lifetime of intimacy and attraction in your relationship is possible, and the secret lies in being physical together.  FYI, I’m not just talking about in the bedroom.

A recent survey by Vouchercloud revealed that 85% of couples who exercise together believe that it improved their relationships. Some couples went so far as to say training together “saved the relationship altogether.”

Jamey and Brenda Bertrand have been married 19 years, and they’ve always had a strong physical connection that was further strengthened by working out together.

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Grow Your Bond

Brenda was somewhat active in high school and not as into exercising when her and Jamey met. Whereas Jamey was more into his workouts and wanted to share that part of his life with her.  In time she came to appreciate his help, and it brought them closer.

When you workout together you get to see another side of each other that is very appealing. You witness each other push through physical limitations and reach personal records.

Jamey shared how satisfying it has been for him to get to motivate his spouse into reaching levels that she thought she could never attain. “The smile they give you when they do accomplish goals are priceless.”

Attraction and Desire Never Diminishes

A lot of couples get caught up in the rat race of life with career, busy schedules, and having kids which can cause their sex lives to suffer.

Jamey and Brenda’s desire for one another has never worn off even with the raising of two daughters and the realities of life.

We have never experienced a drop in our sexual desire towards each other.  We both never let the raising our children effect that part of the relationship. We always made at least one day of the week to take a date or have some sort of romantic evening.

Exercising alone increases your endorphins, add to that an improved self-esteem from being in shape and you will experience a serious increase in sexual desire.

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When you look like this it’s easy to understand how physical fitness enhances the relationship:)

Quality Time Together

According to Psychology Today, ‘When work and other obligations take over the schedule, finding ways to keep your relationship a priority can make a difference.’

You don’t have to be exercise fanatics.  Jamey says that “Brenda is not the work out demon girl. Lol.  She enjoys going 2-3 times a week . No more than that. I’m just happy she does work out hard in those 3 days and we get to do it together.”

When you workout together you are spending time with one another and sharing a purpose that will last even when the kids are gone and you retire.  

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They both enjoy outside activities such as riding mountain bikes together or a slow jog around the LSU lakes.  Jamey says, “It’s gets the daily stress out of our systems.”

Nurture With Massages

One of the fun perks of working out together is that you both understand and appreciate receiving a good massage.  Jamey does a lot of running so needless to say, his feet are pretty calloused and sore.  Brenda gives him foot manicures and massages.  He in turn gives her neck and shoulder messages to help melt away her stress and workout the knots.  

A Life of Love and Freedom

The driving motivation for this couple is that they want to grow very old with each other.  They want to enjoy life and be able to function in their retirement age.  Jamey expressed that “only staying fit and healthy will we be able to achieve those great experiences such as traveling the world and going to exciting places in our retirement days.”

In honor of Valentine’s Day and a lifetime of passionate love, make an effort this weekend to get in a sweaty workout with your Sweetheart.

photoI’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP.  I provide personal and group/couple training as well as health coaching.  I can work with you locally or out of state.  Send me a message, and I will be happy to share my services with you.

 

 

 

 

Lose the Love Handles For Good

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“Can you help me lose my love handles?”  This has been one of the most popular questions I’ve been asked as a personal trainer.  Here’s my challenge for all of you who are wondering:

This Valentine’s Day I want you to break up with with your love handles and leave them for a sexier hourglass shape.  That’s right, say good-bye✌️to those stubborn love handles and hello to a new relationship…with your body and with food:) ❤️‍

Sounds good huh? Letting go of what you don’t want anymore and actually believing it’s possible to have what you deserve is empowering.  Before you get too confident, if you’ve ever been through a break up you know the real challenge is days after when you begin missing the familiar routine and you’re tempted to go back to your old life.

You might have crazy thoughts like wanting to miss a workout, getting fast food for lunch or eating that bowl of ice cream at night.  Don’t let these cravings fool you!  They are not going to satisfy what you are really hungry for and are only poor substitutes.

Here’s how to lose the love handles for good!

1.  Let go of processed foods and instead eat whole nutrient dense foods.  You can’t expect to see results if you keep splurging on pizza, cookies and fried foods daily.  Letting go doesn’t mean you won’t feel cravings anymore; it just means that you are embracing a healthier lifestyle.

Processed foods are typically foods that come out of a package and/or contain more than 5 ingredients;

Whole foods are foods that were grown from the ground, picked from a tree or bush, swam in the ocean, or lean meats, or have come from an animal.  They typically have 5 ingredients or less if those ingredients are whole foods (not sugar, flour, etc ).

 You can have carbs and still lose your love handles!

Instead, swap out processed and refined carbohydrates for ‘slow carbs.’  Insulin surges can lead to love handles, so eating slow carbohydrates helps reduce this insulin spike after meals.   Slow carbs are the healthiest type of carbohydrates because they take a long time for your body to digest, and include most vegetables, fruits, nuts, legumes and dairy products.

2.  Have a well-rounded workout program that includes:

Interval training                                                                                                                                                      There are tons of studies showing that interval training produces more belly fat loss than slow cardio. You don’t want to train this intensely everyday because this can lead to overtraining and injury.  I recommend starting at 1-2 days a week.

Weight training                                                                                                                                                            I’m sure you all know, whether you’ve accepted this fact or not, that you can’t spot train.  However, you can train the total body and this will lead to overall fat loss.

3.  Tighten the obliques and core

Most of you perform too much direct ab and oblique work. I read an article in T Nation by Chad Waterbury that was an eye-opener for me. He used Britney Spears as an example of how the more you train a muscle, the bigger it will get.  When she first started her career she had a nice hourglass shape, but by overly training her abs, she built them up to where she actually increased the size of her waist.

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Theses photos show the difference in her waistline.  Although in the gladiator photo she is lean, she has lost that subtle hourglass shape.  Think about if you’re working your abs like a mad dog and you put on weight.  You got it; you have a thicker waist.

Training your abs 1-2 times a week is sufficient.  Here are some moves that will not thicken the waist, but will keep them tight.

  1.  Side Plank- This exercise strengthens your core, in the front and the back.
  2.  Russian Twist
  3. Bicycle Crunches  
  4. Hanging leg raises for beginners do leg raises on a mat.

I know it’s not easy letting go of unhealthy habits, but if you are tired of feeling bad about your weight, give yourself 100% to living the fit life.

One of the simplest ways to be happy is letting go of the things that make you sad.

I’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP.  I provide personal and group training as well as health coaching.  I can work with you locally or out of state.  Send me a message, and I would be happy to share my services with you.

For more articles on ab training:

https://healthyjustice.wordpress.com/2014/05/05/the-absolute-truth-about-getting-killer-abs/

https://healthyjustice.wordpress.com/2014/12/08/4-exercises-to-target-your-lower-abs/

https://healthyjustice.wordpress.com/2014/02/26/top-4-exercises-for-firm-tight-abs/