kyfitness - KY Wellness

Chocolate Covered Cacao Beans (Low Carb, Low Sugar, Keto Friendly)

May 29, 2017 by kyfitness

We all love chocolate. And all love that we can justify our chocolate addictions as being good for us while we eat it!

The less-processed the chocolate the better it is for you and the more beneficial properties provided!

The raw cacao bean is the least processed form of chocolate, but many find it too bitter to consume on it’s own.

Cue chocolate covered cacao beans (A.K.A. chocolate covered chocolate… because chocolate)

Left to right we have the raw form, the chocolate covered form, and an example of the 99% chocolate I used to coat these little beauties in. They couldn’t be easier and they are a perfect way to lessen the bitterness of the raw bean without damaging the amazing health properties provided by chocolate in its raw form.

Ingredients:

-raw cacao beans (available at most health food stores, mine are from Soul Foods here in Saskatoon)

-dark chocolate bar of your choice, I opted for 99% dark chocolate for the lowest possible sugar content (London Drugs)

-salt (pink Himilayan)

-powdered stevia

-optional: cinnamon/vanilla/cayenne/instant coffee

Method:

It really couldn’t be simpler.

Melt chocolate- I did this in a microwave in 20 second increments stirring in between
Dip beans in melted chocolate, lay on parchment paper to cool
While cooling and with the chocolate still wet, sprinkle with Himalayan salt, stevia and if you like spices of choice
Pop in the fridge or freezer to set and voila!

*I recommend the 99% chocolate as there is next to no sugar in it, but due to the bitterness of it recommend adding the sprinkle of stevia on top. The stevia/salt help to cut the bitterness and add extra benefit with more cacao and minerals!*

If the 99% is too bitter for you start with something between 70-75% and work your way up. Your taste buds will eventually adapt to the extremely dark chocolate and you won’t miss the added sugar. These are a great grab and go treat, leave them in the freezer to pop a few with a coffee on a summer day or add them to a homemade trail mix!

Benefits of Raw Cacao Beans

Superfood, to say the least!

-a true anti-depressant- cacao beans provide dopamine and serotonin, one of the reasons chocolate is a “comfort” food

-anti-oxidant power house (much more than green tea, red wine, and blueberries- cacao is where it’s at!)

-rich in polyphenols, beneficial for heart health

-full of magnesium & iron (the highest level of iron available in a plant source!)

-epicatechin- aids in insulin sensitivity, weight loss, & physical performance

Leave your cacao raw!

The more raw the better- opt for cacao powder v.s. cocoa powder

(cocoa means it’s been heated which can remove the beneficial enzymes available in chocolate!)

Try them out and let me know what you think!

Tag me in your chocolate creations @ifbbprokyfit

Enjoy!

Low Carb Microwave Muffin Recipe (high fiber, dairy free, sugar free)

May 16, 2017 by kyfitness

MUST try, low carb, 1 minute, minimal ingredients, minimal carbs. Guys.

Super moist/fluffy and you could totally use this a a savory bread alternative, too!

Scroll for the recipe!

Ingredients:

1) 2 tbsp almond flour
2) 1 tbsp coconut flour
3) 1 tbsp ground flax seed
4) 1 medium egg
5) 1-2 tbsp dairy free milk
6) 1 tsp baking powder
7) stevia, cinnamon, salt, lemon to flavor

Method:
Mix all ingredients well in a microwaveable bowl (cereal sized) and microwave for 1 minute or until cooked through

Top work grassfed butter, coconut oil, almond butter, coconut butter, or your favorite sugar free jam and enjoy!

For a sweet version I recommend adding some lemon juice to the batter, for savory sub the stevia, lemon, and cinnamon for your favorite savory herbs and you could totally use this as a “bread” for your favorite sandwich ad ons!

Macros: 214 calories 16 f, 11 p, 9.5 carb (6 fiber) 3.5 net carbs (before toppings)

Let me know what you think! ‍ Share with your friends and tag me in your creation! xoxo K.Y.

Shelby’s Transformation!

May 10, 2017 by kyfitness

SO proud of this mama and her 6 week results from the “Resolution Restart” online group program!

With home workouts and a nutrition approach customized to her she’s made so many great changes in a short time.

Make sure you’re signed up for my newsletter to be notified when registration for the September group starts!

Golden Milk (Turmeric “Latte”)

May 10, 2017 by kyfitness

Hopping on the “golden milk” trend and couldn’t be happier about it!

I know it sounds crazy, but it’s SO good and so good for you!

Ingredients:

1 cup unsweetened cashew milk (or non-dairy milk of choice)
1/2 tsp turmeric
1/4 tsp ground ginger
1/4 tsp ground cinnamon
1 tsp coconut oil or MCT oil
pinch of cracked black pepper
stevia to taste (I prefer stevia drops)

Method:

Heat milk of choice to boil
Add spices, coconut oil, and sweetener
Blend until frothy
Re-warm if needed & ENJOY!

The spices in golden milk have so many benefits including anti-inflammation, anti-oxidants, increased ability to absorb and digest glucose to name a few. Make sure you add the coconut oil or use a full fat coconut milk as the base of your golden milk and don’t skimp on the black pepper as both ingredients enable your body to absorb the curcumin in the turmeric which is the most beneficial ingredient in the golden milk!

Calories: *using 1 cup sugar free cashew milk, not allocating for spices*

68 calories (7 fat, 1 g carb)

Let me know if you try it!

xoxo

Sugar-Free BCAA/Amino Gummies

February 13, 2017 by kyfitness

Such a good diet-hack for anyone who has a sweet tooth- replace your regular gummie candies with this high protein, sugar-free version!

Ingredients:

3 envelopes of plain gelatin (I use Knox)
1 scoop of your favorite Branch Chain Amino Acid (BCAA)
1/2 cup boiling water

Method:

It really couldn’t be easier. Dissolve BCAAs and gelatin into boiling water, transfer to silicone candy molds, pop in the freeze or fridge to set and that’s it!

Calorie Count:

This entire recipe has only 50 calories, all coming from protein (12G!)

Have your candy and eat it too!

Don’t forget to tag me in your creations @ifbbprokyfit

Dairy-Free, Sugar-Free Matcha Green Tea Latte

December 10, 2016 by kyfitness

Starbucks who?

Save your $ and your calories by whipping up this super easy and delicious at home version of your favorite green tea latte!

matcha green tea powder (Bulk Barn)
dairy free milk of choice (I prefer sugar-free almond or cashew milk)
0 calorie sweetener of choice (optional, but I prefer stevia)

Method:

Mix together 1 tsp of matcha powder with 1 cup of your milk of choice, sweeten to taste
Heat in the microwave or on a stove top (or leave cold if you prefer an iced latte)
Optional, but fun: froth 1/4-1/2 cup of your milk choice to add on top (I use a hand frother from Wal-Mart!)

So simple and so satisfying!

You could totally make this into a protein latte by mixing the 1 cup of milk with your favorite protein in advance!

25 Days of Kindness 2016 Calendar

November 30, 2016 by kyfitness

Make sure you follow my YouTube, Facebook, and Instagram to stay up to date with my daily acts of kindness and share YOURS with me using the hashtag #25daysofkindnesswithkyfit

No matter how big or how small the act, you can always brighten someone’s day during the holiday season!

Click here for a printable version to follow along!

25 Days of Kindness Calendar

Superfoods Chia Pudding Recipe!

July 14, 2020November 24, 2016 by kyfitness

I asked you to VOTE for what recipe should be included in my November newsletter and the winner was, CHIA!

I have been obsessed with chia pudding lately- you may have noticed.

It’s so satisfying and a great way to get some extra greens into your diet while satisfying your sweet tooth at the same time!

Ingredients: (makes one serving)

3 tbsp (36 g chia seeds)
1 cup liquid of your choice (for lower calorie and dairy free I recommend sugar-free cashew milk)
1 scoop of your favorite greens powder (I recommend NFA Cool Cappuccino)
Optional: cocoa powder (for extra chocolate/less greeny flavor), 0 calorie sweetener, 0 calorie syrup
Optional: protein powder (if you prefer this as a meal or breakfast feel free to add in your favorite protein!)

That’s IT for the base of your pudding- and actually, all you REALLY need for the base of the chia pudding is the chia and the liquid, everything else is just dependent on your flavor profile preferences and TOPPINGS (the best part)

But, since the focus of this recipe is #health, include the greens and feel good about your healthy choice!

Method:

Mix chia seeds, cashew milk, and greens powder together (optional: shake in a shaker cup for easy mixing!)
Let sit in an air tight container for a few hours or overnight, the longer it sits the more liquid the chia absorbs and the more “pudding”-like the mixture will become
When you’re ready to eat, give it a stir, add in any extra sweetener or flavorings you might like, and top!
For more “super foods” boostin goodness top with cacao nibs, matcha powder, pistachios, berries, and almond butter (100% almonds, no added sugar necessary!) Some of my other favorite toppings include peanut flour and coconut flakes, but you can include any of your favorite fruits, nuts, and seeds as great toppings!

It’s that simple!

If you find the taste of the greens is overpowering I recommend adding 1-2 tbsp of cocoa powder, a bit of cinnamon, and some extra 0 calorie sweetener and you’ll hardly notice the greens are there! #healthiswealth

Nutritional Information (not including toppings and using 1 cup of sugar-free cashew milk)

230 calories: 10 g protein, 16 g carbs (14 fiber), 14 g fat

On their own chia seeds are already an amazing nutritional powerhouse loaded with health omega 3 fats, protein, and fiber, but add a scoop of your favorite greens powder and top them with your favorite healthy add ins to boost the value of this healthy pudding even higher!

Don’t forget to tag me in your creations @ifbbprokyfit and share them on Instagram because sharing is caring! 😀

25 Days Of Kindness with KY Fit!

November 24, 2016 by kyfitness

It’s that time of year again, let’s make this a MOVEMENT people-who’s going to join me?!

Dec 1) Donate Clothing to Charity
(Saskatoon can to donate to Community Living)

Dec 2) Volunteer for Habitat for Humanity
(Build or Work in the Re-Store, Sign up Online- I will be building!)

Dec 3) Serve at a Care Home or Volunteer with the Elderly
(I will be serving lunch at Luther Care Home)

Dec 4) Volunteer or Donate to a Shelter
(I will be serving supper at Lighthouse Assisted Living)

Dec 5) Clean out Your Pantry & Donate To Charity
(I will be donating to the Friendship Inn)

Dec 6) Deliver Baking & Goodies for local Firemen & Police Officers
(Or even just swing by to say thank you, they appreciate it!)

Dec 7) Donate Blood, Volunteer for Blood Services, or Donate to Blood Services Canada
(Who wants to come hold my hand?!)

Dec 8) Send Gifts to Children in Third World Countries or Sponsor a Child
(I will be sending gifts and am looking for a company or person(s) who would like to take part and sponsor this day!)

Dec 9) Random Act of Kindness Day: Buy Coffees for People at Drive Thrus & Deliver Warm Refreshments to Outdoor Workers
(Let me know if you know a deserving outdoor worker!)

Dec 10) Pet Photos for Charity & Gifts for the Volunteers
(Wilson’s Greenhouse, proceeds go to New Hope Dog Rescue!)

Dec 11) Donate to Locks of Love, Volunteer for a Cancer Charity, or Donate!
(Looking for 8-10 girls/guys with at least 8 inches of hair to donate in return for a FREE haircut by Ethos Salon in Saskatoon!)

Dec 12) Hand out Snacks and Refreshments to University Students During Finals Time!
(I will be at the Murray Library at the U of S this afternoon!)

Dec 13) Mail Surprise Gifts to Your Biggest Supporters in Life!
(You’ll find out!)

Dec 14) Volunteer or Donate to Children’s Charity
(Jordana Jacobson owner of Craving’s Boutique will be sponsoring a charitable donation to a children’s charity with me!)

Dec 15) Pamper a SR. or Take a Sr. on a Date!
(Do you know anyone who could use a treat? I would love to take an Sr. woman for a mani/pedi date with me!)

Dec 16) Deliver Gifts to a Care Home
(I will be delivering gifts with Home Instead for Santa for a Sr.)

Dec 17) Volunteer or Donate to the Food Bank
(I will be volunteering for the food bank’s Christmas Hamper Day)

Dec 18) Donate, Visit, and/or Volunteer at the SPCA .. or adopt!
(They always need supplies, check their website!)

Dec 19) Host a Fundraiser for a Charity of Your Choice
(Still deciding on a charity, recommendations are welcome!)

Dec 20) Random Act of Kindness Day: Volunteer a Resource or Skill of Yours to someone who needs it!
(I will be gifting a nutrition program based on nominations!)

Dec 21) Volunteer or Donate to Mom’s in Need
(Teen Moms, Crisis Nursery, etc.- I will be teaching a fitness and nutrition class to young mothers in high school)

Dec 22) Random Act of Kindness Day: Scarves + Notes on Trees, Cold Weather Care Packages for the homeless

Dec 23) ROK Day:Community Clean up (garbage, parking lots, snow shoveling and window clearing for strangers)

Dec 24) Flowers for a stranger working on Christmas eve

Dec 25) Gifts for Gym Goers/Employees, and Gas attendants/employees on Christmas Day as I travel!

Let me know if you want to take part!

No matter where you are in the world and whether it’s 1 day or 25, let’s do something for the better good!

#25daysofkindnesswithkyfit

Low-Carb Lemon Cheesecake Pancake Recipe (Sneak Peak!)

October 26, 2016 by kyfitness

If you follow me on Instagram (and if you’re not, you should be @ifbbprokyfit) you might have seen this beautiful creation I posted the other day- a sneak peak of my “Low-Carb Lemon Cheesecake Pancake” that will be included in my upcoming recipe book (stay tuned!)

I promised that in my October newsletter I would share the recipe with you and I (almost) always follow through on a promise, so here it is! 😉

Low-Carb Lemon Cheesecake Pancake Recipe (complete with sugar-free cream cheese icing!)

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Ingredients:

1/2 cup (126 g) liquid egg whites or 4 egg whites
5 g psyllium husk (I get mine at Bulk Barn!)
1/4 tsp baking powder
Pinch of salt
0 calorie sweetener of your choice (I use Splenda)
lemon juice
95% fat-free cream cheese (or cream cheese of your choice, adjust macros accordingly)
Optional: vanilla, cinnamon

Method:

For the pancake

Mix egg whites, psyllium husk, baking powder, and salt until combined (whisk well)
Add 0 calorie sweetener and lemon juice to your liking (I use abut 1/4 cup of Splenda, which is a lot and about 1/4 tsp lemon juice)- at this point add vanilla/cinnamon as you like
In a non-stick pan (recommended to spray with cooking oil), cook the pancake with the lid on- when top becomes firm enough and the bottom is cooked through, flip
Cook for another minute uncovered until cooked through

For sugar-free cream cheese icing

Mix cream cheese with the smallest dash of vanilla, a squirt of lemon juice, and sweeten to your liking with 0 calorie sweetener- that’s it! It tastes JUST like regular cream cheese frosting

Top your cooked pancake with your sugar-free cream cheese icing, optional lemon zest/a skirt of lemon juice, cinnamon, and 0 calorie syrup.

You will NOT be disappointed!

#cheesecakeforbreakfast

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Nutritional Info:

This will blow your MIND

With 1 tbsp cream cheese icing using 95% fat-free cream cheese

93 calories

-16 g protein

-5 g carb (3 of which come from fiber, so 2 net carb)

-1 g fat

AND IT TASTES/FEELS LIKE A REAL PANCAKE!

If you love this recipe as much as I do please share it with your friends, tag me in your creations, and come back to check out the cook book when it’s available!

Enjoy!

XOXO, KY FIT

#MCM: 6 Week Fit For Fall Results!

October 24, 2016 by kyfitness

#MCM

One of the awesome guys I had the opportunity to work with in my 6 week online group program that just wrapped up!

The thing I love most about the group program is it’s designed to be effective to reach a variety of different goals and work for everyone!

Can you believe he added 1.5 inches to his chest and an inch to his arms in just 6 weeks with NO real gym?

Spots are filling up fast for my upcoming November group program, don’t forget to sign up to save your spot and we can get you one step closer to your health, fitness, & physique goals!

https://kywellness.ca/2016/10/no-nonsense-november/

Client Testimonial & Fit for Fall Results: Rosalee

October 20, 2016October 20, 2016 by kyfitness

After working 1 on 1 with Rosalee for custom coaching post-baby I was lucky enough to continue on with her for the Fit for Fall 6 week program and couldn’t be happier with her results!

Check out this hot momma and what she had to say about our time together!

Rose is the PERFECT example of why it’s so important to focus on more than just the scale when it comes to fitness, can you believe she’s down 23 inches and 6 lbs on the scale?

She’s putting on lean muscle while losing body fat and pictures and measurements show so much more than the scale ever will!

‘Thank you so much, Kalli, for all your help, your motivation, your knowledge, your kind heart, your listening ear and for just being you!! You really helped open my eyes in the fact that proper nutrition is one of the key components to getting the results I’ve been wanting. You helping to keep me accountable and consistent really gave me that extra push that I needed to “stay on track” and continue beyond this.

When deciding to put my training and nutrition in the hands of another I always had you as my number one pick, as I knew you would be someone who would always have my best interests at heart. I have so much admiration for you Kalli as you are honest, real and won’t sacrifice my health, mental and physical, to help get me where I want to be and for that I’m so grateful ️

Thank you once again for all your help!!!”

Low-Carb Lemon Cheesecake Pancake Recipe (complete with sugar-free cream cheese icing!)

Thank you once again for all your help!!!”

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