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Wendy Chatfield || Certified Personal Trainer & Nutritionist

@bitesizebodywise

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• Bite-size tips for strength & health
• 26+ Yrs Nutrition & personal training
• Mom of 4 | Happily married to Superman

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•18 oz enjoy life chocolate chips (mixture of milk chocolate and semi sweet is best)
•1 cup coconut oil
•1 tsp vanilla extract
•1 scoop Just Ingredients Double Chocolate Protein Powder

1. Add the chocolate chips and coconut oil to a double boiler or a glass bowl over a pan with 3 inches of water on the stove over medium/high heat.
2. Remove from the heat and add in the vanilla and double chocolate protein powder.
3. Mix well with a wire whisk removing all clumps.
4. Pour into a warm chocolate fountain or a warming fondue pot.
5. Serve with sliced strawberries, raspberries, bananas and apples.
6. Enjoy eating your protein and fiber covered in chocolate!
#bitesizebodywise #protein #ValentinesDay @just.ingredients by @bitesizebodywise

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8 months ago

Welcome! I'm so happy you're here! Let's get to know each other. Comment if you have a burning question you'd like to ask your personal trainer or nutritionist.

#bitesizebodywise #healthy #simplenutrition #strongnotskinny #food #strong #fiber #healthyaging #healthyweightloss #reels #foryoupage #personaltrainer #nutritionist by @bitesizebodywise

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a year ago

Easter and springtime baby shower recipe ideas: #bitesizebodywise
#strongnotskinny #simplenutrition
chickpea and avocado salad
•1 (15-ounce) can chickpeas
•1 avocado
•1/3 cup red onion
•4 ounces crumbled feta cheese
•1/3 cup fresh parsley
•2 T fresh mint
•3 T olive oil
•1 T Apple Cider Vinegar
•1 T lemon juice
•1 clove garlic
•1/2 tsp dried oregano
•½ tsp salt
•½ tsp pepper
1 Drain chickpeas and add to a bowl.
2 Add diced avocado, sliced red onion, and feta.
3 Chop parsley and mint, then add to the bowl.
4 Add olive oil, vinegar, lemon juice, garlic, oregano, salt, and pepper.
5 Gently mix to combine.
6 Refrigerate for 30 minutes, then serve.
Super simple deviled eggs
•12 large eggs
•1/2 cup mayonnaise (I prefer Primal Kitchen)
•1 T Dijon mustard
•2 tsp fresh dill, minced
•½ tsp salt
•1/4 tsp black pepper
•1 tsp paprika as garnish
Dill leaves or other herbs (for assisting the eggs to sit upright)
1 Place eggs in a pot, cover with 1 inch of water, and bring to a boil. Reduce heat and simmer gently for 10 minutes.
2 Transfer eggs to an ice bath and cool for at least 15 minutes, until fully cold.
3 Peel eggs (running under water helps). Pat dry with a paper towel so they don’t slide.
4 Slice eggs in half lengthwise. Remove yolks and place in a bowl.
5 Mash yolks, then whisk until smooth. Add mayonnaise, Dijon, dill, salt, and pepper. Mix until creamy and smooth.
6 Spoon into egg whites.
7 Sprinkle paprika on the tops of each egg.
8 Chill 20–25 minutes, then serve on a platter with fresh herbs to help support eggs upright.
(2 more recipes in the caption) by @bitesizebodywise

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3

6 months ago

Colorful Caramelized Carrots
•2 lbs colorful carrots
•2 T avocado oil
•1 tsp sea salt
•1/2 tsp pepper
•4 T grass-fed butter
•3 tsp minced garlic
•2 T honey

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. Chop the carrots into bite-sized pieces and place them in a large bowl.
3. Drizzle with the avocado oil, then add the salt and pepper. Toss well to coat.
4. Spread the carrots evenly on the prepared baking sheet.
5. Bake for 20 minutes.
6. While the carrots are baking, make the glaze. Add the butter, minced garlic, and honey to a small saucepan. Cook over medium heat until the butter is melted and the mixture is hot and bubbly.
7. Remove the carrots from the oven and drizzle the glaze over the top. Toss gently if needed to coat them evenly.
8. Return the carrots to the oven and bake for about 40 more minutes, or until they are fork-tender.
Serve warm.
this easily serves 8 people. 3 grams of fiber per serving by @bitesizebodywise

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6 months ago

Crispy wings with a smoky hint-and you don't have to smell like your smoker! Try these oven baked wings for a simplified version! These are so fun to serve when feeding a crowd-which feels like every Sunday around here.

2 lbs wings
1-2 T olive oil
1 tsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 tsp sea salt
1/2 tsp pepper
1 T aluminum free baking powder
2 T raw honey
1 tsp apple cider Vinegar
1. dry each wing using a paper towel.
2. Toss the wings in 1 to 2 tablespoons of olive oil#bitesizebodywise #simplenutrition #strongnotskinny .
3. Mix the seasonings together and sprinkle over each wing front and back.
4. Place the wings on a wire rack with a baking sheet covered with parchment paper ensuring each wing is not touching the next.
5. Bake for 25 to 35 minutes at 400°.
6. With five minutes remaining brush the wings with the honey and apple cider vinegar.
7. Ensure the temperature reaches 185°. Served with your favorite dip (my personal favorite is the Redmond Farms buttermilk ranch dressing.) by @bitesizebodywise

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2

6 months ago

Homemade HEALTHY Sour gummies!
Takes 20 minutes and you've got 100+ gummies.
1/2 cup juice
1 scoop Just Ingredients electrolytes
1 1/2 T grass fed beef collagen

1. In a saucepan, bring the juice to simmering.
2. Remove from the heat and sprinkle in the electrolytes. Mix with a wire whisk.
3. Sprinkle in the gelatin and mix vigorously with a wire whisk until dissolved.
4. Syringe into your molds.(this is oddly satisfying)
5. Refrigerate for 20+ minutes.
6. Pop out of your molds and you've got your healthy sour gummies.

#bitesizebodywise
#valentinesdaytreats
@just.ingredients by @bitesizebodywise

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8 months ago

#fail #cookingfail #foryou by @bitesizebodywise

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8 months ago

Quick video how-to for my loadedwater
All the things I need and none of the things I don't.
#loadedwater
#bitesizebodywise
@just.ingredients
Hint-you can also add Chia seeds if you feel like you need more fiber. Sometimes when I'm running out the door, I don't have time. by @bitesizebodywise

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8 months ago

Milkshake for breakfast?✔️
Meal prep made easy?✔️
All your fiber needs and 1/3 of protein needs for the day in 1 delicious meal✔️

Coconut Chocolate Overnight Oats
3 T chia seeds
3 T oats
3T coconut milk
1 scoop Just Ingredients Coconut Chocolate protein powder
I scoop Just Ingredients Superfood Hot Chocolate, or 1 T cacao powder
1 T unsweetened shredded coconut
1 T chopped almonds
1 T cacao nibs
1-2 T maple syrup (depending on preference)
1 cup filtered water

1 Add all the ingredients into a small glass container and stir well. Cover with a lid and refrigerate 4 hours or overnight.
2 Serve with diced bananas or fresh berries on top.
Nutrition highlights
Chia seeds-fiber for hormone and gut health
Cacao nibs-minerals, heart health, loaded with antioxidants
Superfood Hot chocolate-adaptogens to help with stress and collagen to support skin, joints and connective tissue
#bitesizebodywise #fiber #protein #overnightoats #strongnotskinny by @bitesizebodywise

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9 months ago

Chocolate Orange protein bites
½ Cup Almond flour , or almond meal
2 Scoops Just Ingredients Chocolate orange protein powder, or chocolate protein powder
2 T Cocoa powder
2 T Almond butter or cashew butter
2 T Honey, or maple syrup
2 T orange juice
1 tsp vanilla
¼ tsp sea salt
Topping:
¼ cup chocolate chips
1 T cacao powder
1 orange, zested
Flaky sea salt
    1    Zest the orange and set aside. Juice the orange and set aside.
    2    In a small bowl, combine the mini chocolate chips, cacao powder, orange zest and sea salt. Set aside.
    3    In a large bowl, mix together the almond flour, protein powder, cacao powder, nut butter, honey or maple syrup, 2T orange juice, vanilla and sea salt. Mix well.
    4    Using a Tablespoon measuring spoon, scoop out 1 T of the filling and roll it into a sphere. Then roll it into the chocolate chip mixture. Lay on a cookie sheet. Repeat.
    5    Refrigerate for 1-4 hours, or freeze for 1 hour.
    6    Serve chilled
Makes 8-10 protein bites
#bitesizebodywise #strongnotskinny #protein #chocolateorange #healthy by @bitesizebodywise

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9 months ago

Don't forget the fiber tomorrow morning for your Christmas breakfast! #bitesizebodywise #fiber #healthy #strongnotskinny #christmastree by @bitesizebodywise

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9 months ago

PB and J bars
12g protein/5g fiber (makes 9 bars)
1 cup oats
¾ almond flour
⅓ cup vanilla protein powder
2 T powdered peanut butter
¾ tsp salt
2 T coconut oil
⅔ cup peanut butter
2 T honey
2 T Greek yogurt
1 egg
2 tsp vanilla
½ cup low sugar jam (Homemade or smuckers Natural is a good option)
⅓ cup fresh or frozen fruit (blueberries, raspberries, cherries)
1. Preheat the oven to 350 degrees.
2. Line an 8x8 pan with parchment paper.
3. In a food processor or blender, mix all of the dry ingredients. Or, mix together in a medium bowl.
4. In a separate small bowl, melt the peanut butter and coconut oil together.
5. Add the honey, yogurt, egg, vanilla and stir.
6. Add the wet ingredients to the dry and blend or mix with a fork.
7. Spoon half the dough into the bottom of the 8x8 pan and press down with the back of a spoon to form a thin crust. 8.Layer the jam and berries on the top, and then cover the jam with the berries 9. Using your fingers, flatten out the remaining dough to form a top crust ensuring it is completely covering the berries.
10. Bake for 15 minutes.
11. Remove from the oven and cool completely in the refrigerator before slicing into 9 equal bars.
Serve chilled.
#fiber #protein #peanutbutterlover
#strongnotskinny
#strong by @bitesizebodywise

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9 months ago