Tuesday, April 1, 2014

RECIPE: ChocoChip Coconut Bars (gluten free)

ChocoChips Coconut Bars 

- 1 cup coconut flour
- 1/2 cup unsweetened coconut flakes
- 1 1/3cup Erythritol (sweetener derived from plants makes a great sugar free alternative, may use regular sugar however calories & carbs in this recipe will be much greater)
- 2/3 cup unsweetened almond milk
- 6 whole eggs
- 1 Tb baking powder
- dashes of cinnamon
- 1 cup sugar free chocolate chips **I use Lilys baking chips see previous posts** (reserve 1/4 cup chips to top off the batter in the end)

- pre heat over to 350F, spray a square pan with non stick 
- throw all ingredients in a large bowl except 1/4 cup chocolate chips
- mix well 
- pour batter and decorate top with remaining chocolate chips 
- bake for 45min. Allow to cool Completely.

Makes 16 bars:
9g fat
29g carbs
18g fiber
5g protein

Wednesday, March 26, 2014

RECIPE: Copycat Limited Edition Cookie Dough Cookies

I know you are familiar with Americas Favorite Cookie especially the Limited Edition Cookie Dough but I just questified those babies

1 Quest Chocolate Brownie
1/2 Quest Cookie Dough

- preheat oven to 400F.
- cut Chocolate Brownie bar into 4 even pieces
- cut the 1/2 Cookie Dough bar into 2 more pieces 
- microwave chocolate brownie bar for 7 seconds then shape each piece into a circle they puff when they bake so try to make them flat circle but not too thin
- bake for 6 minutes 
- meanwhile shape cookie dough bar into small circle too a little smaller than the chocolate shape because this will be your filling.
- once chocolate brownie is baked put in the filling and top with the other half

Thursday, March 20, 2014

Client Success Story: Fabian

Fabian came to me in October of 2013 he was 100% ready to make a change in his life. Not only in his physique but his music career too. He wanted to feel he was doing everything that would help him move forward. He knew it had to start from within, meaning he wanted to feel healthy with himself first. 

That's exactly what we did. I remember when Fabian asked me, "Do I get a meal plan?" But I knew a meal plan wasn't the answer for Fabian. He had a busy life; music, work and training and I wanted to show him that a balanced eating life was far more sustainable and realistic yet he could still reach his goals. Fabian weight trained 4x a week at home and gym and treated himself once a week (pizza, burgers, FroYo, and alcohol if he pleased). Look at his results! Fabian has come so far this is JUST the beginning...



"Alyssa Lemus, I don't know where I would be without your guidance, knowledge and support. You have taught me so much about myself. I was content with where I was not knowing what my body and mind are capable of. You have really changed my life and continue to inspire me on a daily basis in and outside of the gym. Your patience and understanding is what admire most about you and have made working towards my goals an enjoyable and pleasant experience with you. From the bottom of my heart, I thank you. Love you boo." -Fabian

Thursday, February 20, 2014


2 cups dry oats
1 tsp baking soda
1/2 tb cinnamon
3/4 tsp baking powder
3/4 tsp salt
2 large bananas mashed
1/3 cup milk (or alternative)
1 tsp vanilla extract
1 egg white
2 packets stevia (I used Truvia)
1/2 cup raisins 

Preheat oven to 350 F. 
In one bowl combine all dry ingredients first. In a separate bowl mash the bananas. Then add in the remaining wet ingredients.  Add wet ingredients to dry mix well. Pour batter (I used an 8x8 square baking glassware) and bake for 35 minutes. 

Allow to cool completely. Enjoy! 

Monday, February 17, 2014

Recipe: Chocolate Cherry Protein Bars

- 1 cup pumpkin purée
- 3 scoops vegan protein powder (I used Vega any will be fine)**
- 1/2 cup unsweetened almond milk
- 3 egg whites 
- 1 tablespoon almond extract
- 2 tablespoons honey
- 1 1/2 cup oats
- 1/2 cup freeze dried cherries 
- 3 packets stevia sweetener 

- preheat oven to 400 degree F. Mix all ingredients together and bake for 30min. Allow to cool completely and cut into 8 even bars. 

** if you use whey protein powder omit the almond milk liquid.

Saturday, February 15, 2014

Quest Nutrition at The Vitamin Shoppe in Long Beach, CA

I will be at THE VITAMIN SHOPPE in LONG BEACH, CA on March 1st 2014 from 11am-2pm for their Health Fair Event! Come out to get free samples from not only Quest Nutrition (me) but other vendors too! See you there!

Monday, February 3, 2014

Why You're Burning Less Calories Than You Think

Have you ever noticed in front of boxing studios or even specialty gyms they post in huge letters, "Burn 1,000 calories in one workout!"

Ummmm, yeah.... no.

Don't be fooled by those statements. First of all, THEY don't even know you. How much you currently weigh, your height, your gender. There are a lot of variables that go into how many calories are burned per person. Someone with lower body fat will burn far less than someone with higher body fat.

Take me for example. When I train in kickboxing or cardio strength and conditioning classes (tire flips, rope climb, sprints, etc.) I burn max 500 calories in 1 hour and trust me when I say I push myself to my maximum. However my male friend burns 800-900 calories. It's logical. He weighs more than me, he's taller than me, he's a male and his metabolism is much different than mine.


I bring this to your attention because I see far too many people go into a hard workout and assume they can eat more because, "oh my gosh I burned so many calories!". Then they wonder why their body fat isn't budging because they are still eating far too much for their actual calorie expenditure.

My advice to you is anytime you want to keep track of calories burned is first of all keep track of it but in a consistent manner. For example, if you're someone who enjoys the elliptical I can assure you the calorie reading burned on the machine is incorrect. Again, the machine does not know your status. However, if you used that same machine over and over again every single time, well then you are creating a consistency in the calories burned from that same machine. Let's say your are jumping around from different machines and even other varieties of cardiovascular activity the calories burned is not consistent. So you really don't know how much your truly burning.

They way I solved this is by purchasing a heart rate monitor I use it for 3 reasons. 1. When I see my heart rate going down I know I need to pick up the pace the monitor doesn't lie when your chickening out! 2. Even if my heart rate monitor is not accurate (although I input all my personal stats) at least its a consistent number over and over again no matter what type of activity I do. 3. It's very motivating to see all the calories burned it's a sense of accomplishment for sure :)

You don't HAVE to buy a heart rate monitor I'm simply giving you an example of how I stay consistent and to not fall into the trap of thinking you are burning more than you truly are.
I hope this helps.