Jaden Nikki's Nutrition

08/08/2020

Try to meal prep and schedule healthy snacks. This will help you stay in a straighter line with meals and portion control. The snacking will help you from splurging on foods and overeating. Super easy and you can accommodate for the whole family. The trick is to buy in bulk and cook in bulk and then separate and adjust to you're liking.

08/06/2020

OVERNIGHT OATS:
These are super great for ON-THE-GO people. You can make these the night before and eat them cold or hot! Add any topping you heart desires.

The base:
1/4 cup of yogurt,
1/2 cup of oats,
1/2 cup of milk or milk substitute,
1 tsp of honey, and
1 tsp of chia seeds for that extra nutrition punch in the morning!
Toppings can range from apples, cinnamon, strawberries, blueberries, peanut butter, chocolate chips, and etc.

07/31/2020

Yay! Another client dropped 4.8 pounds in 3 weeks with just altering their intake, no exercise... yet. They will start exercising soon, so just imagine what they can accomplish with adding some physical activity!

07/02/2020

I have to brag about one of my clients! They have lost 5.6 pounds in just one month with only altering their nutritional intake, no exercise!

They have worked super hard and have made such an improvement with their new way of eating. I am bursting with joy!☺️

07/02/2020

Frozen Yogurt Bark

Ingredients:
- Yogurt
- Toppings (fruit, seeds, and more)

Directions:
- Put parchment paper on a baking sheet
- Spread the yogurt out thin
- Add the toppings you desire
- Freeze for at least 2-3 hours
- Break up and enjoy!

I used Blueberry and Strawberry Greek yogurt because it is mixed with real fruit. I added chia, flax, and h**p seeds mixture (for fiber, omega-3s, and protein) and I added shredded coconut on the blueberry bark for extra flavor. This provides protein and other nutrients that are needed for a tasty treat for the summer, and it's super fun for the kids!

07/02/2020

Cauliflower Recipes: Cauliflower Alfredo and Parmesan and Garlic Mashed Cauliflower

1. Cauliflower Alfredo

Ingredients:
- 4 cups of bite-size cauliflower florets
- 1 1/2 cup cups skim milk (soy or unsweetened almond milk for plant-based)
- 1/2 cup of cooked chicken (1/4 cup soft or silken tofu)
- Juice of 1/2 lemon
- 1 1/2 tsp onion powder
- 1 1/2 tsp of sea or kosher salt
- 1 tsp of garlic powder
- 1/4 tsp of black pepper + more for garnish
- 1 lbs. Pasta of your choice (cooked)
- Chopped fresh parsley for garnish

Directions:
- Steam cauliflower for 10-12 min. until fork tender.
- Transfer cauliflower to a blender
- Add milk, tofu if you decided to use it, lemon juice, onion powder, salt, garlic powder, and pepper. Blend until creamy and smooth.
- Toss the cooked pasta with sauce and divide it into 6 bowls. Add chicken if you decided to add it. Add garnish and serve.

The base of the recipe is from The Simply Vegan Cookbook.

I added 1 tbsp. of butter in mine for extra flavor. This recipe also made me realize I needed a new blender.

2. Parmesan and Garlic Mashed Cauliflower (Alternative for mashed potatoes)

Ingredients
- same as Alfredo
- 1/2 cup Parmesan cheese (Shredded)
- 1 Glove of Garlic (minced)

Directions
- Steam Cauliflower to fork-tender.
- Add all ingredients and blend until creamy and smooth.
- Garnish with parsley or chives.

06/30/2020

GREEN TEA:

I use Honey-Lemon Ginseng to give that extra flavor so I do not have to add anything in my tea. If you do add sweetener, do keep in mind that it is adding more calories, which is fine. Try adding honey or coconut sugar.

Green tea has polyphenols and catechins (antioxidants), which can help prevent cell damage. It naturally has caffeine, so it can help give you a nice energy boost and can act as an appetite suppressant.

International Journal of Obesity (2009) 33, 956–961 & 2009 Macmillan Publishers Limited All rights reserved 0307-0565/09

Honey and Coconut sugar still adds calories; however, they are both considered low-glycemic index foods. The lower the food is on the glycemic index the more it can help with blood sugar levels because those foods are not broken down and absorbed as quickly compared to higher glycemic index foods, resulting in not spiking your blood sugar levels as high.

06/26/2020

Quick, easy, and healthy recipe for COOKIES!

INGREDIENTS:
1. 1 cup of oats
2. 2 ripe bananas
3. 2 tbsp of peanut butter/almond butter
4. 1/3 cup of dark chocolate chips 🤤

DIRECTIONS:
1. Preheat oven to 350°F
2. Mash up the bananas
3. Add all the ingredients and stir well
4. Place on Parchment paper on a baking sheet
5. Bake for 10-12 minutes
6. ENJOY!

You have your protein and healthy fat from the peanut or almond butter, which ever you used. The healthy complex carbs from the oats, as well as fiber. You have the amazing bananas filled with nutrients. Lastly, a nice, sweet chocolate flavor in every bite!

06/25/2020

06/21/2020

Happy Father’s Day to all the great dads out there!

06/16/2020

Finally! I had time to post the video that may actually help you all out A LOT! I am going to go ahead and apologize for my “umms”, “stuff like that”, I get super nervous when recording!

I am also offering half off on my services fees for the first 3 people to sign up for my one on one nutrition sessions. Direct message, email, text, or whatever, just contact me!

***correction: I said insoluble fiber helps with cholesterol levels. It’s SOLUBLE fiber that may help lower cholesterol levels Insoluble helps regulate bowel movements and keeping the GI tract healthy!***

I hope you all enjoy!!

Jaden Nikki

06/16/2020

Motivational Speech. I hope it helps someone like it has helped me today!

DISCIPLINE! The 14th Ultimate 30-Minute Motivational Speech Compilation is here! These are some of the BEST Motivational Videos you'll ever hear, featuring p...