tone it up

2018

Sweater | Bag | Leggings | Hat

It feels so good to be back with a new post! Blogging is truly my passion, and I can’t wait to share so much with you!

2017 was my best year yet, after starting a new business venture, which rippled into countless positive changes. It’s easy to lose yourself after becoming a new mom, and it was just what I needed to find myself again, and really be able to utilize my creativity, while joining an amazing tribe of women. Not to mention, it’s drastically changed my skin!

My goals for 2018 are simplifying any area that I can. Instead of spending time searching for a new workout to do each day and creating a weekly schedule, I joined an app/program takes out all the guess work, and is ready with an alarm each morning. Drinking more water, because I simply forget throughout the day, is another, so I purchased a 1 L water bottle. I only have to fill up twice, and I know I met my water intake goal for the day, no more counting and guessing! Time management is something I’ve never excelled at, so I purchased an hourly planner, to stay on track and break down each day and set a schedule. Organization was what I lived by in college, and post-kids it’s hard to come by, so decluttering is key to begin reorganizing everything from my closet to cabinets. I’m Marie Kondo-ing our house right now. Her IG is goals. I’m excited to share everything with you along the way, and have the time to share what I love, and what works (the reason I started my blog!) Here’s to an even better year, thanks for following along!

Overnight Pumpkin Pie Oats

Pumpkin Pie Overnight Protein Oats | TheSubtleStatement.com | Vegan - Gluten free

Pumpkin pie is one of my favorite desserts. I usually make a vegan, gf version for Thanksgiving, but in the meantime I’m swapping my usual ingredients for the Fall flavor. I decided to add it to one of my fave breakfasts on-the-go and the results… ah-may-zing. A quick breakfast after your workout that tastes just like pumpkin pie? Um yes please.

Overnight Pumpkin Pie Oats | TheSubtleStatement.com | #vegan #glutenfree Ingredients

  • 1/2 Cup Rolled Oats
  • 3/4 Cup Unsweetened Almond Milk
  • 1/4 Cup Pumpkin Puree
  • 1 Scoop Vanilla Protein Powder
  • 1 Tablespoon Chia Seeds
  • 1 Tablespoon Almond Butter
  • 1/2 teaspoon Pumpkin Pie Spice
  • 1/2 teaspoon Cinnamon
  • Stevia (optional)

Overnight Pumpkin Pie Oats | TheSubtleStatement.com | #vegan #glutenfree

After adding all dry ingredients, seal with lid and shake well.

Pumpkin Pie Overnight Protein Oats | TheSubtleStatement.com | Vegan - Gluten free

Next add almond milk, pumpkin puree and almond butter. Stir well, seal and refrigerate overnight. Enjoy for a protein packed breakfast that tastes just like dessert!

Pumpkin Pie Overnight Protein Oats | TheSubtleStatement.com | Vegan - Gluten free

Guilt-free Pumpkin Spice Latte & 3+ Ingredient Pumpkin Protein Cookies

Guilt-Free Pumpkin Spice Latte & Protein Pumpkin Cookies | TheSubtleStatement.com

It may not be Fall just yet, but the sweet aroma of caramel and pumpkin are on display when you walk into any candle store, as well as easily be swapped for your regular latte at your local coffee spot. I love the Autumn inspired taste of a fab pumpkin latte, but sans the added sugar and calories. I made this Tone It Up inspired Pumpkin Spice Latte, along with my favorite 3-Ingredient Protein Cookies (which I’ve featured, previously) but with my own Fall inspired spin. Enjoy!

Guilt-Free Pumpkin Spice Latte

  • 8oz Water
  • Handful of Raw Almonds
  • 2-3 T Pumpkin Puree
  • 3 shakes Cinnamon
  • 2 shakes Nutmeg
  • 2 shakes Allspice
  • 2 drops of Vanilla Creme Stevia or 1 Packet of Stevia
  • 8-10oz Coffee
  1. In a Vitamix or high-speed blender add water and almonds and blend until reached an almond milk consistency.
  2. Add pumpkin puree, cinnamon, nutmeg, allspice and Stevia.
  3. Blend ingredients together.
  4. Pour coffee into a glass or mug, and pour almond milk/pumpkin puree mixture on top. Mix well.

Iced Coffee Version – add coffee to blender, pour into glass filled with ice cubes

“Frappucino” Version – add coffee to blender, and continue to blend ice cubes until desired consistency is reached.

Add a scoop of Protein Powder, and ice cubes making it a yummy pre/post-workout treat

Guilt-Free Pumpkin Spice Latte & Protein Pumpkin Cookies | TheSubtleStatement.com

3+ Ingredient Pumpkin Protein Cookies (Yields 12)

  • 1 Banana, mashed
  • 1/2 C Pumpkin Puree
  • 1 C Oats
  • 1 Scoop/Packet Protein Powder
  • 2 T Almond Milk or Water
  • Cinnamon
  • Nutmeg
  • Allspice
  • Sliced Almonds (optional)
  • Walnuts (optional)
  • Cacao Nibs (optional)
  1. Preheat oven 350° F.
  2. Mix together banana and pumpkin.
  3. Add protein powder and mix well. Add almond milk/water if needed.
  4. Add oats, and once incorporated add spices, nuts, and cacao nibs.
  5. Drop onto cookies sheet, using spoon and flatten.
  6. Bake 15 – 20 minutes until cooked.

Enjoy warm with your Guilt-Free Pumpkin Spice Latte!

The Subtle Statement | Guilt Free Pumpkin Spice Latte & 3+ Ingredient Pumpkin Protein Cookies

Delish Squash Bisque

Right around this time last year, I read The Beauty Detox by celeb nutritionist, Kimberly Snyder. It’s an amazing approach to healthy eating and the order of food consumption. Her book is filled with tons of yummy recipes that are antioxidant filled to promote a radiant glow. With cold, rainy weather the last few days, I’ve been craving her Delish Squash Bisque. It’s the perfect Fall soup for a chilly day. I made it today, along with Tone It Up’s 3 Ingredient Cookies. What are some of your favorite comfort dishes for cold weather?

Delish Squash Bisque

1 medium acorn squash
2 cloves of garlic, minced
1 large sweet onion, minced
1 Tbs. coconut oil or vegetable broth
3 celery stalks, cubed
2-3 full carrots, cubed
1 tsp. ginger, grated
½- 1 Tbs. of Celtic or Himalayan sea salt, as needed to taste
¼ tsp. black pepper
2 cups of water
1 cup unsweetened almond milk

  1. Cut the acorn squash open, remove seeds and peel, and cut into cubes.
  2. Heat coconut oil or vegetable broth in a large cooking pot.
  3. Lightly sauté the garlic, then add the onion and the grated ginger.
  4. Do not overcook! Use medium rather than high heat.
  5. Add salt and black pepper and stir in.
  6. Add the rest of the vegetables and gently cook over low heat, until they lightly start to soften.
  7. Add water and cover, simmering the vegetables for 30 minutes or so, or until tender.
  8. Pour mixture into blender and puree. Add the unsweetened almond milk. *(I use an immersion blender instead, to avoid transferring the soup back and forth. Great investment!)
  9. Add back to the cooking pot and keep on low heat.
  10. Serve and enjoy!

 I made these simple cookies (with a not so simple taste!) from the Tone It Up blog for a mid-morning snack. I added cinnamon, pumpkin spice, and carob chips. They’re delicious! If you follow the Tone It Up Program, they’re a great option for Meals 1-3.

Tone It Up 3 Ingredient Cookies

2 Medium Ripe Bananas
1 Cup of Oats
1 Scoop/Packet Perfect Fit Protein Powder (or other favorite brand!)

*Optional: I added Cinnamon, Pumpkin Spice & Carob chips

  1. Mash your peeled bananas in a bowl with a fork ~ mash well! Add in the scoop of Perfect Fit and keep mixing. Depending on how ripe your bananas are, you may need to add a few drops of almond milk or water to make your dough the right consistency. Lastly, mix in the oats.
  2. Use a spoon to drop the dough on your cookie sheet ~ be sure to coat it with non-stick cooking spray ~ and lightly press down to flatten. This helps it bake better!
  3. Bake at 350° for 15-20 minutes or until golden brown! If they are still a little mushy, just bake for a little bit longer.

Other great optional add-ins include: raisins, pumpkin spice, pumpkin puree, cranberries, walnuts, slivered almonds

Kaeng Raeng Detox [Day Two]

I woke up feeling refreshed today. I worked out, 35 minutes on the elliptical, then the TIU She Sells Seashells Toning Workout, before breakfast. I noticed I’m much less hungry than I was yesterday, and I’m not craving any sweets (bonus!), actually warm whole foods like grilled vegetables and quinoa.

Breakfast: “Into the Blue” (I blended 1 packet + 32oz water + 1/2 frozen banana + 1/2C blueberries

Lunch: “Joyful” (I blended 1 packet + 24oz water + 8oz organic lemonade + 1/2C frozen strawberries)

Dinner: “Daybreak” (I blended packet + 24oz water + 8oz organic fresh squeezed OJ + 1/2C frozen pineapple)

Snack: Cucumber and Tomato Salad (organic cucumbers + organic sliced tomatoes + fresh ground pepper + fresh dill + oregano + white wine vinegar) & Raw Carrot Sticks