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Toni’s PB Chocolate Moo’d Smoothie

Makes 1 Serving

Ever have chocolate cravings but you want to avoid added sugars and unhealthy fats? Here’s a healthy twist on an old favorite, Jamba Juice’s Chocolate Moo’d.  My philosophy is “eat like a diabetic, so you don’t become one” and that applies to smoothies as well. This PB Chocolate Moo’d  has the perfect balance of macronutrients–including lean proteins, complex carbs and healthy fats—to metabolize slowly and keep you full for hours. It is sure to kick your cravings to the curb and keep you satiated for hours.

A few tips about the ingredients:

  • Almond milk should be carrageenan free with no added sugars
  • Buy powdered peanut butter without added sugars, the purer the better
  • Flaxseed should always be ground and refrigerate to keep from oxidizing
  • If you don’t have flaxseed meal available, you can substitute 2 t olive, avocado or flaxseed oil
  • Whey proteins are ideal as they are most bio-available. Find one that is clean and primarily protein isolates and concentrates

 

WHAT TO BUY:

  • 1 cup Unsweetened almond milk or fave alternative
  • ½ medium banana-frozen preferably
  • 1 T Flaxseed meal
  • 2 T Powdered peanut butter
  • 1 T Unsweetened cocoa powder
  • 5 Ice cubes
  • ½ scoop Collagen Peptides
  • 1 scoop Whey protein powder

 

WHAT TO DO:

  1. Pour almond milk into blender
  2. Add banana, flaxseed meal, powdered peanut butter, unsweetened cocoa powder and ice cubes
  3. Blend on high until smooth
  4. Add collagen peptides and protein powders
  5. Blend just until incorporate to avoid heavy frothing

WHAT’S IN IT FOR YOU:

 

Toni’s Berry-Green Power Smoothie

Makes 1 Serving

This is my all-time favorite, go-to smoothie that I drink about three times each week. My philosophy is “eat like a diabetic, so you don’t become one” and that applies to smoothies as well. It has the perfect balance of macronutrients–including lean proteins, complex carbs and healthy fats—to metabolize slowly and keep you full for hours. It is full of phytonutrients and antioxidants from the veggies and berries. Plus, it’s delicious! I hope you give it a try.

A few tips about the ingredients:

  • I usually buy large containers of organic mixed greens and prefer to freeze half so I have them for smoothies.
  • Flaxseed should always be ground and refrigerate to keep from oxidizing
  • Cinnamon helps keep blood sugar stable and adds some natural sweetness
  • Whey proteins are ideal as they are most bioavailable. Find one that is clean and primarily protein isolates and concentrates

 

WHAT TO BUY:

  • 1 cup Unsweetened almond milk or fave alternative
  • 1 cup Mixed greens
  • 1/3 cup Mixed berries
  • 1 t Cinnamon
  • 1 T Flaxseed meal
  • 5 Ice cubes
  • ½ scoop Collagen Peptides
  • 1 scoop Whey protein powder

 

WHAT TO DO:

  1. Pour almond milk into blender
  2. Add greens, berries, cinnamon, flaxseed meal and ice cubes
  3. Blend on high until smooth
  4. Add collagen peptides and protein powders
  5. Blend just until incorporate to avoid heavy frothing

 

WHAT’S IN IT FOR YOU:

 

[RECIPE] Blueberry Lemon Coconut Granola Cluster Parfait

This parfait is one of my favorite cool meals to eat on a sweltering hot day. It takes five minutes, no cooking, no prep so you can get out of the hot kitchen and over to the beach.

Makes 8 Parfaits.

See nutrition facts panel for the completed parfait recipe below.

Adjust servings to your individual calorie requirements.

 

What to buy: 

1 Large Container (1000g) Fage, Total 0% Greek Yogurt

2 cups Mixed berries, fresh or frozen

1 Pouch TONI’S Protein Granola Clusters in Blueberry Lemon Coconut

What to do:

Use eight containers, either 8 ounce glasses, plastic cups or mason jars.

Spoon a dollop of yogurt into each container.

Layer with a little less than 1/3 cup berries.

Add more yogurt, distributing evenly between the containers.

Top all eight evenly with one full pouch of TONI’S Protein Granola Clusters.

You can cover with plastic wrap or lids and it keeps in the refrigerator for many days.

 

EACH PARFAIT HAS:

[RECIPE] Toni’s Shrimp Quinoa Avocado Bowl

When I’m hungry, I want something that is easy to prepare, delicious and will keep me satiated for hours. That’s why, as a nutritionist, I make sure I balance my macro-nutrients in every meal and have plenty of healthy recipes on hand! Having the right proportion of lean proteins, complex carbohydrates and healthy fats, metabolize slowly which helps to regulate my blood sugar. I have eaten this way for over 10 years and I can tell you it’s the ultimate way to help your body feel good, while getting the nutrients and energy you need to get through your day. Plus, I love all dishes that are “one dish wonders”. It makes clean-up so easy too!

MAKES 2 SERVINGS — Nutrition Facts at the bottom of this post 🙂

WHAT TO BUY:

  • 16 medium Shrimp
  • 1 c Butternut Squash or Jewel Yam, cubed (I buy frozen to keep it simple and pre-cook)
  • 1 c Mushrooms, sliced
  • 1/4 c Edamame beans
  • 2 cloves Garlic, minced
  • 1 TBS Olive Oil
  • 1 c Quinoa & Brown Rice, cooked
  • 1/4 Avocado, sliced

 

WHAT TO DO:

  1. On stove top, heat 1/2 T olive oil and add shrimp and garlic. Saute until cooked mostly through. Set aside.
  2. Add remaining olive oil and saute mushrooms.
  3. Add squash or yam and edamame beans and cook through.
  4. Combine all ingredients back into pan to heat thoroughly.
  5. Add salt and pepper to taste.
  6. Serve over bed of quinoa in bowl and enjoy!

Find more recipes in Toni’s books available online here. 

 

[RECIPE] Toni’s Avocado Cilantro Yogurt Dip

If you love dip, you will flip over this healthy recipe that is so versatile. You can use it as a spread on wraps and sandwiches, top off a bison-turkey burger or serve it with veggie sticks. It takes literally about 10 minutes to make, max.

Makes 10 servings, about 1/4 cup each

What to buy:

1 cup nonfat Greek yogurt (I use Fage 0% here)

2 small avocados

4 T chopped onion

2/3 cup cilantro

4 T hot salsa (adjust to your taste buds)

4 T lime juice

1 t salt

Place all ingredients into a food processor or blender. Blend until smooth. Garnish with cilantro and red cherry tomatoes. You can serve this right away and it keeps for days, while the flavors continue to meld.

Each 1/4 cup serving is balanced with protein, healthy fats and carbohydrates making it a balanced macro, guilt-free indulgance, yum! Some people may wonder why I chose the fat free version for the yogurt. Because it’s balanced out with the healthy fats in the avocado, the fat in the yogurt was unnecessary.

 

[RECIPE] Toni’s GF Protein Berry Waffles

Are you in the mood for comfort food?

Try my fluffy and uber-moist protein waffles! They are not grainy like some baked goods can be when gluten free. With balanced macro’s, and only four simple ingredients, they are sure to keep you satiated for hours.

Makes 3 large waffles

173 calories | 12 g protein per waffle

What to buy:

2 large bananas, mashed

1/4 cup coconut flour

2 eggs

1 scoop protein powder (any flavor)

Optional: Top with fresh berries or microwave frozen for 90 seconds until syrupy 🥰

What to do:

Simply mix all ingredients together until combined. Spray waffle maker with anti-stick, healthy olive oil or equivalent spray. Cook until browned.

Place on plate and top with berries.

You might also like Cherry Chocolate Almond Protein Pancakes

[RECIPE] Healthy Chocolate Avocado Ganache

Chocolate lovers, it’s time to celebrate!

Here’s the most delicious, healthy and guilt-free dessert to ever grace this planet, designed by Golden Door Chefs. It’s so rich and creamy you only need a small amount. Cacao is high in antioxidants, and avocado a healthy fat bursting with Omega-3’s. Do not skimp on the quality of chocolate by substituting with sugary, low cacoa percentage chocolate.

NUTRITION PER TABLESPOON: 60 calories, 1 gram protein, 5 grams carbohydrate, 5 grams fat, 2 grams saturated fat, 0 mg cholesterol, 0 mg sodium, 39 mg potassium, 2 grams sugar, 1 gram dietary fiber

MAKES 20

SERVING SIZE: 1 Tablespoon

What to buy:

5 ounces Dark chocolate (60-72%)

1 Avocado, ripe, peeled and cubed

Optional for garnish:

Mint leaves

Berries

What to do:

In the top of a double boiler, melt chocolate over medium heat. Do not mix chocolate with water. Let cool slightly. If you do not have a double boiler, add chocolate to a metal bowl placed over a saucepan filled with about 1/3 water and heat water to medium heat. Allow chocolate to melt while stirring occasionally, being careful not to overcook.

In a food processor, blend chocolate with avocado until smooth.

Remove and place in a bowl. Cover and refrigerate at least 1-2 hours.

Remove from refrigerator and with a small melon ball size scoop or large tablespoon, scoop mixture onto serving plate.

Garnish with mint leaves and/or berries. Pictured with berries and dark chocolate peanut butter cup.

Visit ToniJulian.com for more healthy recipes!

Sanitize Your Kitchen Like a Food Boss

Toni’s Healthy Eggplant Parmesan Appetizer Recipe

You’ve been waiting for it; a delicious way to use your extra garden tomatoes and wow your friends and family at your next get together! This deliciously healthy and easy eggplant recipe can be used as an appetizer or entree.  As you may know, I am Italian and love all things from that beautiful Mediterranean country. This recipe combines the sweetness of fresh tomatoes and basil, with eggplant and mozzarella for a healthy, satisfying and versatile dish. I typically will make this as an entree, but recently used smaller, Japanese eggplants and served it as an appetizer. Not surprisingly, my friends absolutely raved and loved that it is also baked instead of fried, but you still get that crunchy texture filled with the delicate flavors of eggplant.

 

What to buy:

2 cups cherry tomatoes, halved

1/4 red onion, chopped

1 clove garlic, minced

8 ounces mozzarella pearls

2 T extra-virgin olive oil

1/2 cup Parmesano-Reggiano, finely grated

Salt and pepper to taste

1 1/2 pounds eggplant (Japanese for appetizers and Globe for an entree)

2 cups Panko, breadcrumbs or Glutino

2 large eggs, beaten

6 leaves fresh basil, sliced into ribbons

 

What to do:

 

  1. Preheat oven to 400 degrees
  2. To make the tomato salad, combine the first five ingredients and set aside for flavors to meld
  3. In a separate dish, combine whisked eggs
  4. In a second dish combine breadcrumbs, salt and pepper
  5. Slice eggplant into 1/2″ thick rounds
  6. Dip in egg mixture, then into breadcrumbs
  7. Place on lightly sprayed, nonstick baking sheet
  8. Sprinkle each eggplant round with grated cheese
  9. Place in single layer and bake in the oven until tender on the inside and lightly golden brown and crunchy on the outside
  10. Allow the eggplant to rest for about 10 more minutes to continue to soften
  11. Place on a platter in a single layer and top with the tomato salad

Delicioso

Visit ToniJulian.com for more healthy recipes!

What You Don’t Know about Shingles Can Hurt You [for Life]

You have probably heard quite a bit of buzz lately about Shingles and the newly formulated vaccine. I woke up this morning and felt so compelled to share my experiences about it that my Sunday morning ritual can wait, because what you don’t know about it can seriously impact your life.

Let me tell you a little story:

For five years I took stewardship of my papa who had Multiple Myeloma. This means I took him to all his doctor appointments and surgeries, helped him manage his finances, business endeavors, his medications and his estate. We spent the bulk of most every day together; we became good friends as well.

One day he said his right arm was really bothering him so I took a look at his hand. He had small raised bumps on his arm and a few on his palm. I had never seen a Shingles outbreak and knew little about it, but being a medical intuit, told him it was the case. Unfortunately, he didn’t believe me. I did some research and learned if he could be put on an anti-viral quickly, it could minimize the symptoms.

He did acquiesce to me taking him to a Dermatologist, and then a second opinion and neither of them confirmed my suspicion. Weeks turned into months and after the damage was done, he was finally diagnosed with Post-Neuralgic Nerve Pain (PNP). This pain was debilitating, it lasted for years, and impacted his life on a daily basis. He had difficulty doing even simple tasks, like writing or brushing his teeth.

The worst to witness was the searing pain in his entire right arm, which lasted until his last breath.

Are you at risk?

Thirteen percent of all people who experience Shingles, will result in Post-Neuralgic Nerve Pain, which can last weeks or years. It may sound like a small risk, until you realize that one in three adults will develop Herpes Zoster in their lifetime. If you have had the Chicken Pox virus, which is 99% of all adults born before 1980, you are at risk!

This information isn’t available to the mainstream patient; you have to dig into the research available to physicians to get the full picture, so I want to advocate for you and make sure you have what you need to be informed. Knowledge equals power, people! The more you know, the better you can advocate for yourself and others around you.

Now, it may sound like I’m making a case for the vaccine, and I’m not. It’s clearly up to you as an individual to determine if you want it; free will, and all that. But I will tell you that I am an advocate of it in spite of what I recently experienced just this last Monday.

This week, I was knocked sideways.

I am over 50, 59 and some change in fact. So, I decided I would get the Shingrix vaccine. You start with one shot and then receive the second one anytime between two and four months later. The first vaccine was relatively simple. It is quite honestly one of the most painful vaccines (as compared to a flu shot for example) but I was fortunate in that I didn’t have any side effects.

The second vaccine, which I learned was newly formulated, was administered this week and knocked me sideways. I experienced severe muscle soreness, lower back aches, fever, headache and chills. I had most common side effects for a couple of days, and also some more serious effects like feeling faint. These side effects occur in about 30% of cases.

If you decide to get the Shingrix shot, allow yourself at least a day or two to recover. We have to realize that these vaccines are designed to provoke an immune response, so our bodies are taxed, working overtime to a perceived viral attack. Treat yourself kindly, get plenty of sleep, drink water and rest.

Here are some facts:

  • You can get Shingles more than once
  • If you have Shingles, you cannot spread it to others, but the virus is contagious and has the ability to cause Chicken Pox to someone who has not had it, or the vaccine before
  • Those who have had Chicken Pox are at higher risk for developing Shingles
  • If you’ve had Zostavax shingles vaccine, you still need the two doses of Shingrix vaccine
  • If you suspect you have the symptoms of Shingles, seek out help immediately so you can be prescribed an anti-viral, such as acyclovir, valacyclovir or famciclovir.

It can impact any nerve pathway in your body. The common locations are:

  • Around your trunk or shoulder area
  • On your face, potentially effecting your eye and may result in vision impairment or loss
  • On your arm

I ask that you seriously weigh the benefits and the risks. To me, the risks of NOT getting it are high. Not only is Shingles excruciatingly painful, and has been likened to childbirth or passing a kidney stone, it can leave lasting effects.

On a bright note, we are blessed to have medical technology on our side. We are blessed to have eradicated many diseases in our country. We are blessed to have many good doctors and care available to us.

As always, I am here for you. Stay healthy!

Toni