You're An Animal.

Author: Morgan Carr

  • Classic Chocolate Chip Cookies (Grain-Free, Nut-Free)

    Classic Chocolate Chip Cookies (Grain-Free, Nut-Free)

    CCcookie2 In my opinion, Nestle Toll House chocolate chip cookies are the perfect chocolate chip cookie. Maybe it's my history with tub-fulls of the dough (raw and baked), but to me, that is the ultimate comfort food. But now knowing what goes into making those cookies (particularly the mounds of white sugar and white flour), my decision to break up with the Toll House was inevitable. Oh but how I miss those cookies! So I was on a mission: Create the closest flavor profile that I can, while cleaning up the ingredients. And I'll be honest, I think I've come preeetty darn close. The texture is certainly different, but that's to be expected when you change the flour from a processed, gluteny white flour to a nutrient dense seed meal. But the flavor... yeah it's gooood. That's good with four O's. And the texture is pretty awesome too. Crispy on the outside, soft and chewy on the inside. Butter, vanilla, and my own creation of brown sugar meets all of my criteria for the best minimally-processed chocolate chip cookies around. For the flour, I used a combination of sunflower, pumpkin, and watermelon seeds for a protein-filled, nut-free base. However, you can certainly use almond flour as a replacement. In fact, the first batch I made of these (way too much butter, which is interesting as I was following the Nestle Toll House original recipe for inspiration... goes to show how my taste buds have changed), I used almond flour. Unfortunately, the almonds proved to get the best of me. Apparently I still haven't gotten over my sensitivity, because for the next few days after eating (too many) cookies, my legs had red, itchy spots on them. Wahhh, I really thought a year would be enough time to recover and my body would get over it. Guess not. Back to non-almond flour recipes. Which is actually just fine, as I have grown quite fond of my seed meal anyway. Take that, almonds! I don't need you! Even while using more natural, minimally processed ingredients, these cookies should still be considered a treat rather than a staple. Fructose and saturated fat galore... which I am actually not against by any means, but it should be on the moderation side (as with most things). That being said, every so often you definitely need to indulge and enjoy without going completely overboard (ie. whole tub of Toll House cookie dough), and this is the perfect treat to do so! CCcookies10 Chocolate Chip Cookies

    1. Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
    2. Allow the butter to soften, coming to room temperature.
    3. Combine the coconut palm sugar with the molasses in a small bowl to create your "brown sugar." You can use a fork, but I found it most effective just to use my fingers to combine. Combine until the molasses is completely incorporated, and the mixture is the same texture as regular brown sugar. It should be packable, like wet sand.
    4. Once the butter is softened, use a hand mixer to combine the butter, egg and brown sugar until evenly mixed.
    5. Continually mixing with the hand mixer, slowly add in the nut/seed meal and coconut flour. Add the baking powder and vanilla. Continue to mix with the hand mixer until the mixture is completely uniform. The text of the dough will be slightly less solidified than a "regular" cookie dough, but should form balls when rolled in the palms of your hands.
    6. Fold in the chocolate chips.
    7. Chill the dough in the refrigerator for 5-10 minutes, to allow the butter to re-solidify slightly.
    8. Roll the dough into balls. I got about a dozen 1 Tbsp balls from this recipe.
    9. Place each dough ball on the parchment-lined baking sheet, about 1-2 inches apart. Flatten each ball slightly so they are more of a disk shape than a sphere.
    10. Place the baking sheet in the pre-heated oven, and bake for 13-15 minutes, or until the cookies are golden brown and cracked on top.
    CCcookies13 Please note that some of the links in the above post are affiliate links that will take you to an Amazon.com page. If you choose to purchase a product featured in this post using an affiliate link, you will be directly supporting You're An Animal. Thanks!

  • The Magic of Beginnings

    The Magic of Beginnings

    Magic of beginnings The Magic of Beginnings (First Step... The Breakup) As cliche as it may be these days, inevitably it is true that every journey first begins with the first step. We all have one. That moment of excited panic, knowing that yes, you will try, but will you succeed? It happens in all aspects of our lives. A new job, a new town, a new relationship, or even an entirely new lifestyle. It comes down to being brave enough to say "I am leaving something behind, and trusting that there is something better." When it comes to your health, a lot of people have an incredibly hard time trusting that first step. Food is something that is part of us. Every bit of us, literally and figuratively. Food is the building blocks of our bodies. Without the proper nutrients, our bodies will very literally crumble from within us, leaving us with ailments that we often choose to live with because we do not recognize the cause. But food is more than sustenance. It is a culture. It's an emotion. We use it to express sadness and anger, and also joy and love. Food makes us feel something, and for that reason, we often choose the foods that are emotionally beneficial, but not necessarily physically beneficial. And when we are told that we need to alter that expression, it scares us. We become so attached to the idea that food is our emotional outlet, that the idea of changing that portal makes us revolt. Trust me, I know. For a long, long time I only knew how to deal with my emotions with food. Gloomy day? Cheesy bagels and creamy soup from Panera. Stressful week? Raw cookie dough and wine. Long night of work ahead? Candy... bags of it. Someone's birthday to celebrate? Out to eat with friends. For every emotional state, there was a corresponding food. So giving up those things was not just hard, it was impossible to understand. How do I make it through my day without my food crutch? But slowly I started to realize that those foods that were aiding me emotionally were hurting me physically, manifesting in chronic illness and slowly but surely chipping away at my body's foundation and function. Then one night, I got tired of it. And I took a leap of faith; I decided to make a lifestyle change. And as much as I would like to say I've never looked back, that would be a lie. It's like a breakup, really. You know you're better without them, but every once in a while you think back to how great they made you feel at the time and are tempted to regress. Instead, you have to think about what brought you to the breakup in the first place, and convince yourself that you made the right choice. Over and over again. After all, it's an emotional attachment. The good news is this: Once you make that first step, you'll know it was the right choice, at least when it comes to your physical health. Mentally, you will feel better because you know you're heading in a better direction. Physically, you will feel better because your body is getting what it needs to build itself back into a healthier state. And eventually, emotionally you will feel better and more stable too, because the choices you are making are now for yourself and for your body, not for a passing state of emotion. However, beware. Because of our emotional reaction to food, people will see what you're doing and it will scare them. They will try to push you back to your old ways, because they feel guilty about not changing themselves. It's easier to try to get you back into your old habits than for them to accept the fact that they need to adopt some new ones. Misery loves company. So expect that while there will be many, many people excited that you are making changes to better yourself, there will inevitably those who tell you why you shouldn't make those changes. Be strong. Seek out those who support you. Find your daily inspiration to keep going. And do not stop. This is your life, it's time you started living it... Freely, and naturally.    

  • Cinnamon Goat Cheese Stuffed Dates

    Cinnamon Goat Cheese Stuffed Dates

    dates6 Okay, so this is more of a concept than a recipe since it's so simple, but it's a darn good concept at that! Vaguely reminiscent of a cinnamon roll (Andrew says my imagination was stretching on that one... maaaybe I just really wanted a cinnamon roll), this sweet treat is easy to whip up by the army-full. Just be careful, dates are only of the most sugar-filled fruits you can eat-- about 5 grams of sugar per date. And trust me, it would be easy to go wild with these. These sweet, creamy, spicy bites were part of my post-workout routine a couple of days ago (the other part included a big ol' hunk of grass-fed sirloin, ohhh yeahhhh), and they hit the spot perfectly. The slightly sour, creamy bite of the goat cheese pairs perfectly with the cloyingly sweet dates, and the cinnamon brings both flavors together perfectly for an addictive, small snack, appetizer or dessert. By the way, have you noticed a theme in the recipes lately? Lots of goat cheese... LOTS O' GOAT CHEESE. Our fridge and freezer has been filled with it lately, because a friend of Andrew's went out to a local goat farm and brought us back several tubs. I'm not complaining though, the stuff is amazingly fresh (straight from the source is always the best tasting!), and the exact consistency of ricotta but without the lactose and casein. Plus a lot of good stuff, like calcium. So, hang with me on the goat cheese recipes, I promise they will run out... eventually. Cinnamon Goat Cheese Stuffed Dates

    • 4 pitted dates
    • 1/4 cup soft goat cheese (like Chev)
    • cinnamon for dusting
    1. Using about 1 tbsp of goat cheese per date, use a butter knife to stuff the dates with the goat cheese.
    2. Dust the stuffed dates with cinnamon, or you can alternatively mix the cinnamon into the goat cheese prior to stuffing the dates.
    3. That's it.
    dates5  

  • Wilted Spinach Quinoa with Avocado Pesto (Gluten-Free)

    Wilted Spinach Quinoa with Avocado Pesto (Gluten-Free)

    quinoa7tagged Oh quinoa. What a trendy little tasty item you are. I know we have all caught the quinoa bug in the last couple of years, don't even try to lie to yourself. You can't read any quinoa recipe without attaching the word "healthy" to it, but I know some people would argue against that buzzword. Truth be told, as far as I can tell, the verdict is still out on quinoa. Is it a grain? Is it a seed? Is it here to stay, or just a passerby? Here's my response: Who cares... it tastes good and doesn't throw my digestive system into a tizzy. So every once in a while when I need something to throw together quickly for a hot lunch, I'll grab the quinoa. Fifteen minutes, one pot, good to go. I do opt for the sprouted version (you can read more about sprouting in my watermelon seed post), which is meant to make digestion of seeds/grains easier (technically you're eating a very infantile plant). So yesterday, when I was driving home and 100% focused what can I make for lunch that was quick, easy, and not a salad (hey, sometimes you can only handle so many salad lunches... I know you feel me on that) I went for the quinoa and whatever we had in the fridge. Luckily, I already had my avocado pesto made (I was serious when I said I almost always have some in the fridge), so all I needed to do was cook the quinoa, throw in some spinach while the quinoa was still hot so it would wilt, and the top it with the pesto and a little goat cheese if you want the extra creaminess and slightly sour bite. And bonus! It fed me for lunch yesterday AND today! Wowee I love when I don't have to think about making something for lunch. Now, quinoa does have some protein in it (about 6 grams per 1/4 cup, which is one reason the healthfoodie world has rejoiced over the prevalence of quinoa), but if you want to add some more protein I say yes! Chicken or shrimp would be good with this for sure. So there ya go, your next easy meal, ready and waiting! Wilted Spinach Quinoa with Avocado Pesto

    1. Cook the quinoa according the the package directions.
    2. Once the quinoa is finished cooking and still very hot, throw in the spinach and let the heat of the quinoa wilt the greens. Stir the spinach into the quinoa, and cover the pot if needed to let the spinach fully wilt.
    3. Stir in the pesto, until the mixture is covered in the sauce.
    4. Top with goat cheese if you choose.
    quinoa1 quinoa4

  • Seared Ahi Tuna Salad with Goat Cheese Balsamic Vinaigrette

    Seared Ahi Tuna Salad with Goat Cheese Balsamic Vinaigrette

    Strawberrysalad3 This salad is our #1 go-to meal when I need a quick-fix meal. Our jobs often have us working late (trainer lyyyfe), which means I most certainly do not feel like making a big, involved meal when I get home around 9pm on a Monday. It's so simple, yet the flavors are huge: the perfect mix of salty, sweet, creamy and spicy. I actually stole this recipe idea from a meal I had at Firebirds (thanks, yo!), which uses shrimp. Because of that, I too often use shrimp in this recipe, but I just happened to want seared tuna the other night and voila! It worked like a charm! Sub any protein you can imagine, but so far I've really liked it with the seafood flavors. Okay, okay, enough building it up for ya, let me break it down: Starts with the greens, to make you feel especially health-nutty (or maybe just nutty?). Then it gets a nice coat of the most perfectly blended homemade dressing. Goat cheese and balsamic explosion right on those taste buds. Salty, creamy, acidic. Which just so happens to marry perfectly with some sliced strawberries. Sweet to cut the sour and all of that, ya know? And then seared ahi tuna for that tender, lean yet hearty protein. Have I sold it yet? You better just go and make it to find out for yourself what an easy yet powerful meal this is! Seared Ahi Tuna Salad with Goat Cheese Balsamic Vinaigrette

    • 1 Wild Ahi (Yellowfin) Tuna Steak
    • 2 large handfuls of greens (I use a powerblend)
    • 6-8 sliced strawberries
    • Goat Cheese Balsamic Vinaigrette:
    • 3 tbsp avocado or olive oil
    • 1 tbsp balsamic vinegar
    • 1/2 tbsp of soft goat cheese
    • a pinch each of salt, pepper, onion powder, garlic powder, and dried yellow mustard powder
    1. Heat a grill pan on medium high heat.
    2. Place the tuna on the pan once hot, and cook the tuna steak about 2-3 minutes on each side. The middle will still be raw.
    3. Remove the tuna from the heat, and allow to cool. Once cool enough to touch, cut into slices.
    4. In a large mixing bowl, combine the vinaigrette ingredients with a fork until thoroughly mixed.
    5. Add the greens to the dressing mixture, and toss the greens with tongs until all of the greens are coated with the dressing.
    6. You can either toss the strawberries with the greens, or plate the greens and add the strawberries on top separately.
    7. Place the tuna slices on top of the dressed greens, and serve.
    This recipe makes two entree-sized salads.        

  • Superfood Green Smoothie (Dairy-Free)

    Superfood Green Smoothie (Dairy-Free)

    smoothie9 Ah the Green Smoothie. Something that healthfoodies swear by, yet is still so misunderstood. Yes, it looks gross. I get it. But I can promise you, it will surprise you. And luckily, if you use berries it's not even green in color. HA! No excuses anymore, people! So I've been making these for a while, and in fact try to make one almost every day. This is usually my breakfast, so that's why I'm putting it under the category of "Breakfast." (See how that works? Organization master right hurr.) On the days that I have to be at work super early (6 a.m., welcome to the life of a fitness trainer) I make this the night before and leave in the fridge so I can grab and go. But of course, this can be eaten any time, anywhere, any day. You all are smoothie champs in the making, I see it now. The beauty of this smoothie is that I've given you a base formula, but the flavor is really up to you depending on which fruit you want to use. Again, no excuses! My two favorite flavors, which are pictured above, are mixed berry (purple), and pineapple mango (green). This smoothie features flax meal for added fiber, chia seeds for the anti-inflammatory omega-3 fatty acids, coconut water for the electrolytes, coconut oil for some good fat to help the solubility and absorption of the vitamins and nutrients in this smoothie, plus protein to keep you full and not to mention the green leaves and fruit (we all know the benefits of these by now). Oh and if you haven't heard, I'm slightly obsessed with my blender. If you're in the market for a new one, I would definitely recommend this Ninja. Now, go on and make your own superfood smoothie! Superfood Green Smoothie

    1. Combine the coconut water, protein powder, flax meal, chia seeds, coconut oil, and green in a blender and pulse until the greens are slightly chopped and don't take up as much space in the blender.
    2. Add the frozen fruit. Blend until smooth.
    This recipe makes two 16oz smoothies. You can share with someone else, or store the second in the fridge covered with plastic wrap. Or halve the recipe to make one at a time. smoothie3 Please note that some of the links in the above post are affiliate links that will take you to an Amazon.com page. If you choose to purchase a product featured in this post using an affiliate link, you will be directly supporting You're An Animal. Thanks! Products Featured In This Post:

  • 15 Minute Glutes and Core HIIT Burnout

    15 Minute Glutes and Core HIIT Burnout

    Glute&CoreFinal

    Get those legs, glutes, and core toned with this quick but challenging fitness routine!

    Exercise Descriptions:

    Russian Twist + Leg Extension: Lean your body back about 45 degrees to engage your front abs. Lift your feet off the ground, keeping one leg bent, and extending the other leg as you twist. Twist at the waist in one direction, and extend your opposite leg as you twist. The twisting motion will engage your side abs (obliques), while the leg extension will work your legs and glutes. This exercise engages the entire core to maintain balance. Continue this twist and extension motion for 1 minute.

    Super Crunches: This is a combination of a front crunch and a bridge. For the crunch, keep your head heavy in your hands and a space between your chin and chest so you are not pushing on your head and neck to come up. Use your ab muscles to lift your shoulders off the ground just a few inches and back down. Lower yourself back to the ground, and then plant your feet firmly into the ground and raise your bottom off the ground, keeping you head and shoulders on the ground. Raise your bottom as high as you can, engaging your lower core, glutes, hamstrings, and quads. Again, lower yourself back to the ground. Alternate between the crunch and bridge for 1 minute.

    Squat Jumps: Start by lowering yourself into a squat position. Keep your feet at least shoulder width apart or farther, and point your toes slightly out, away from each other. Shift your weight to your heels to you can wiggle your toes just slightly. Keeping a tight core and proud chest, lower yourself into a squat like you are sitting in a chair. Come down so there is a 90 degree bend in your knees, and your knees never pass your toes. Your back stays flat, and your chest stays proud. Your weight should still be in your heels, and you should still be able to wiggle your toes. Driving through your heels, push yourself into a fully extended jump. When you land, transition straight back into a squat position, and repeat for 1 minute.

    Lunge + Twist: Start with a lunge motion. Bring one foot forward, and leave the back foot planted, so that both knees are at a 90 degree angle. Your front knee should never pass your front toes, and most of your weight should be in the heel of your front leg. Once in the lunge position, twist at the waist toward your bent front leg, further engaging your abs muscles. Drive your weight through your front heel, pushing yourself back to a standing position, bringing your front leg back together with your back leg. Repeat on the other side, alternating sides for 1 minute.

    Once all 4 exercises have been completed, rest for 1 minute, then repeat 2 more times for a 15 minute HIIT Burnout.

  • Raw Brownie Energy Bites

    Raw Brownie Energy Bites

    proteinbite7 Sometimes my kitchen turns into an episode of Chopped. "I'm hungry, I have these ingredients, GO." Interestingly, sometimes these spontaneous ventures turn out to be a hit on the first try. Such is the case with these bites. Okay... balls. There I said it... we were all thinking it, let's move on. I really wanted something sweet, but also filling, and TAADAA. Brownie bites. That are raw. And proteiny. (Read: filling.) Emphasis on the brownie, because yum. Reminiscent of a Lara Bar, or energy bar, these are the perfect snack to throw together to get you over the afternoon hump. I used watermelon seeds to keep these protein-filled yet nut-free, but you can sub any kind of nut or seed you want. DO NOT BE ALARMED BY THEIR APPEARANCE. Just dive right in, the brownie is divine. Raw Brownie Energy Bites

    • 3/4 cup Watermelon Seeds (or other seeds/nuts)
    • 7 pitted dates
    • 2 tbsp cocoa powder
    • 2 tbsp tahini (sesame seed paste)
    • 2 tbsp water
    • 1/2 tsp vanilla extract
    • 1/4 tsp cinnamon
    1. Add dates, cocoa powder, watermelon seeds, vanilla and cinnamon to a small food processor. Process until finely chopped, like the consistency of wet sand.
    2. Add the tahini and water to the mixture, and process until it comes together in a thick paste/dough. If needed, you can add more water, drop by drop, until the mixture is the right consistency to be able to mold.
    3. Remove mixture from processor, and form into balls. Mine were a little over a tablespoon each.
    Makes about 7 bites. proteinbite2      

  • Honey Maple Almond Clusters (White Sugar-Free)

    Honey Maple Almond Clusters (White Sugar-Free)

    almondcluster13 It's Independence Day weekend, which for most of us east-coasters means a long weekend at the beach! So Andrew and I packed up the car last night and drove 5 hours down the coast to the NC/SC border for a much-needed mental and physical break. And then Arthur arrived... the first hurricane of the season with the worst timing. Currently we are cooped up in the beach house on our first day here, waiting for the storm to pass. It's just grazing us here, so we're lucky, and thinking of the people (especially our friends) in the Outer Banks who are about to get a direct hit tonight. Stay safe! In my world, road trips only mean one thing: Car snacks. A couple years ago I would have stocked up on Sour Patch Kids and chocolate covered pretzels on our gas station stop before heading out. Those days are (thankfully) gone, but I still wanted that sweet and salty fix, so I whipped up some Honey Maple Almond Clusters before heading out! Car snack fix, done and done. And not too terrible in the nutrition department, I might add. Heavy on the nuts and seeds, with natural sugars rather than the white and brown that are in typically brittle recipes. I added grass-fed butter for the extra richness and flavor, but you could certainly leave it out if you choose. Car packed, clusters made, plus a green smoothie in the cup holder, and we were set for the hours ahead! Now just to ride out this rain... Honey Maple Almond Clusters

    • 3/4 cup unfiltered honey
    • 3/4 cup  grade B maple syrup
    • 3/4 cup water
    • 2 cups raw almonds
    • 1 cup pumpkin seeds
    • 1/2 cup watermelon seeds
    • 2 Tbsp grass-fed butter (I used salted Kerry Gold)
    • 1/4 tsp vanilla extract
    • 1/2 tsp cinnamon
    1. In a medium saucepan, combine the honey, maple syrup, and water.
    2. Bring this mixture to a boil (about medium to medium-high heat), and use a candy thermometer to keep track of the temperature. (The thermometer is important! Sugar is very finicky.)
    3. Line an 8x8 pan with parchment paper. Measure out your add-ins beforehand, as you will need to act quickly once your sugar mixture comes to temperature.
    4. Continue to boil sugar mixture until it reaches 300 degrees F, or the "hard crack" stage, stirring frequently. Beware, it will foam up. If it foams too much, stir, or remove from heat briefly and then return. This stage takes longer than expected--anywhere from 30 min to an hour. Be patient!
    5. Once the mixture reaches the hard crack temperature, remove from heat and quickly add your butter, almonds, seeds, vanilla and cinnamon. Stir and fold in the ingredients quickly, as the sugar will start to stiffen.
    6. Add the mixture to the lined 8x8 pan, and smooth into an even layer.
    7. Allow to cool in the freezer (they will be easier to break when really cold).
    8. Once completely hardened (like hard candy), remove from the pan and break the mixture into bite-sized clusters.
    9. Helpful hints: I found it broke more easily if I flipped it over so the bottom was facing up. I used a butter knife and just went for it. Caution--this is a messy process. Expect to sweep the floor and every inch of counter within a 4-5 foot radius. Maybe invest in some protective eye wear and send small children and pets out of the room. Standard flying object precautions. Also, these got slightly chewy at room temperature, so I found that storing them in the fridge kept them super crunchy. And one more thing... Please don't pull out a filling eating these.
    10. Enjoy!
    almondcluster3  

  • 4 Minute Plank Challenge

    4 Minute Plank Challenge

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    Exercise Details:

    Starting position: Forearm plank, on your toes. Keep your body in a straight line, using your core to prevent your bottom from arching up or dipping down.

    Plank push up: Move from a forearm plank to a push-up plank, then back down to a forearm plank. Alternate which arm starts with each full cycle.

    Punch plank: Punch your arm straight ahead of you, alternating your arms as fast as you can while trying to keep your body still and flat. Do not let your hips dip to the sides.

    Rock and row: Pull yourself forward, using your arms and back muscles, and coming up high on your toes, almost rolling onto the tops of your feet. Then, against using your arms and back, push yourself backward, pushing your heels toward the ground.

    Hand/toe tap: Keeping your body as still as you can, tap one arm and the opposite foot out wide. Repeat on the other side, alternating sides.

    Roll in roll out: Rotate your body to one side, bringing your chest out wide and allowing your toes to rotate but stay in place so your heels move sideways toward the ground. Keep your core tight to maintain balance. Rotate back in to a starting position, then repeat on the opposite side. Continue to alternate sides.

    Glute raise: Keeping your body as still as possible, lift one leg as high as you can, keeping your leg straight and using your glute muscle to lift. Maintain an up and down motion on one leg for 20 seconds, then repeat on the other leg for the next 20 seconds.

    Mountain climber: Use your core to bring your knee into your chest and back out to the ground. You will have to lift your bottom up slightly to avoid hitting the ground. Alternate legs.