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no cow bars

no cow bars

i’m obsessed with protein bars, i’ll admit it! i mean, doesn’t a label from whole foods that’s pretty and KIND mean that it’s so good for me?! nuts, chocolate, crunch? yes please, i’ll have 10. oh, wait.. are we talking a balanced snack, quick mini meal or a CANDY BAR?…. clever marketing makes us FEEL good about buying crack bars, i mean protein bars. how many grams of sugar, protein and fiber? soy… i digress. ugh so overwhelming. i hear you. this is it. no cow. no bull. no whey.™  i'm obsessed with these! they're delish (for real, i'll take 10 of these!) klean and packed with protein. shop for them here and take 20 percent off your first order with my code monicak20. take advantage of the coupon and stock up!   
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energy boosting foods

energy boosting foods

Naturally energy boosting foods can give you the long-lasting energy you need to take back your day. Try making these small changes and see big boosts of energy.
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beat the bloat, feel your best

beat the bloat, feel your best

What does it mean to be a healthy woman? You've probably heard a million tips...how do you know what is actually true?
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five ways to keep klean during the holidays

five ways to keep klean during the holidays

Try these five tips to help you find balance this year. 
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collagen peptides - order here

collagen peptides - order here

collagen peptides are a part of my daily routine and should be part of yours too. i add my peptides to tons of things - soups, smoothies, coffee. this flavorless powder is full of nutrients and protein! you'll see changes in your hair, skin and nails and improve the health of your joints, tendons and ligaments. i love adding these to everything i can because they keep me full without the bloat from typical protein powders.   order yours today!   
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spring klean 101

spring klean 101

there is so much info overload, it’s overwhelming. calories in, calories out, right? WRONG...not once you hit 30! i keep it real and simple. some of the “rules” need to be BROKEN once and for all. no calorie counting, just a ton of eating…the klean stuff. holding you accountable on a daily basis for 15 days changes your MINDSET and MIDSECTION. i am so excited to share my klean slate recipe collection filled with fresh everyday recipes that will leave you feeling great wearing less. ·      april 19th- may 3rd i have you covered with EASY recipes, detailed shopping lists and new products that will soon be family favorites, you don’t need to think about it! one big shop per week and a straub’s run in between. ·      first meeting is 4/19 rule breaking 101, think hard reset. i will teach you what works in our 30’s, 40’s and 50’s. we will talk about breaking old rules once and for all and replace them with what works for us. private weigh/measure optional. can’t make the meeting? a podcast will be in your in box. come hungry, you will be sampling a few of the week’s recipes. meeting will be at 11:30 at straub’s in clayton, upstairs ·      second meeting is 4/26 we will talk about dining out, dinner parties, staying klean on vacation, cocktails and fitness. putting it all together and making it work for YOU. come hungry. meeting will be at 11:30 at straub’s in clayton, upstairs ·      closed facebook page for daily accountability, food demos, any and all questions answered. ·      april 19th – may 3rd - investment $235 ·      email to sign up: monicakoch@me.com , 314-495-0795
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klean&lean low-carb biscotti

klean&lean low-carb biscotti

INGREDIENTS 1-2/3 c almond flour1/2 c coconut flour1/2 c unsweetened cocoa powder1-1/2 tsp baking powder¼ tsp salt1 c slivered almonds3/4 c baking baking truvia4 beaten eggs2 tsp vanilla extract½ c unsweetened applesauceDIRECTIONS preheat oven to 375°F. line a baking sheet with parchment or a silicone mat and set aside. in a large bowl, combine flour, baking powder, unsweetened cocoa powder, salt, slivered almonds and truvia. add in eggs, vanilla extract, and applesauce. stir until completely combined and the batter is thick and uniform, you do not want to over-stir the batter. if the batter is too dry, add in more applesauce one tablespoon at a time. scrape the batter onto prepared baking sheet and form it into a long log and form into a rectangle . bake at 375°F for about 30 minutes, or until it’s slightly browned around the edges and firm to the touch. let cool for about 10 minutes, and cut the loaf into ½ inch slices. lay the biscotti evenly on the baking sheet and bake in the oven once more at 375°F for approximately 8 minutes on each side. let cool completely until firm.  
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back to YOU!

back to YOU!

now that the kids are back to school, it's time to get back to YOU! find routine with nourishing foods that will keep you looking and feeling your best. meals that are easy enough to make on busy weeknights and will become new family favs. this session (like always) is for newbies and regulars. you will be getting samples of some of the new recipes that you will be preparing at the 2 meetings! my back to YOU two week session is september 7th-21st. all new recipes and content. we will have 2 meetings on 9/7 at 11am and 9/13 at 11am, a weigh-in/measure at the first meeting and at the end of the session on 9/21 at 11am. there will be a facebook closed group page for communication and questions. if you can't make the meetings, a voice memo of the meetings will be sent to you. the investment is $200 and if you refer a friend that signs up, you get a $25 discount. email me to sign up as soon as possible, space is limited. you are confirmed once payment is received. let me know if you have any questions. xo,monica
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summer superfoods

summer superfoods

yoga & spa magazine article. summer 2016
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what's for dinner?

what's for dinner?

Yoga & Spa magazine article spring 2016
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klean cocktail

klean cocktail

1/3 part vodka 2/3 parts soda water add any citrus you want and if you want a little more flavor, a drop of Mio serve over ice and garnish with fresh mint relax and enjoy!
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Top 10 pantry must haves

Top 10 pantry must haves

What’s in Monica’s pantry? If you opened my pantry doors right now you’d think I was supplying food for a frat party. In my own defense, we just hosted a gathering and decided to house the left-over contributions. Not in my own defense, I kept them instead of throwing them out, rationalizing that we’re having another party in a few weeks and can stock the Cool Ranch Doritos and mini Snickers until then. It’s a little game I like to play called ‘Who Will Survive?’ With my husband hosting a poker game next week, my money’s on us. Not our girl Monica. Open her pantry and you can almost hear the food screaming “I’m healthy!” Here’s what she’s got going on: Level 1 Protein Powder What it is: The highest grade protein powder on the market. Go here for a detailed explanation of what’s in it. In short, it’s a flavored protein powder packed with nutrients. Where you can find it: Online here. Why Monica loves it:  Monica says ‘It sustains me like no other. I also use it to make cupcakes, waffles, pancakes, porridge, protein bread, and popsicles. My girls love it as well.’  Phylum husk flakes What it is: Non-flavored flakes filled with fiber. They have been said to reduce appetite and cleanse the digestive system. To give you an idea of the amount of fiber, 100 grams of phylum husk has 71 grams of fiber, while oat bran has 5.  Where you can find it: Whole Foods and other health food stores Why Monica loves it: Use these flakes to add to shakes or baking for added fiber.   Olive oil spray What it is: Olive oil in an aerosol spray can Where you can find it: Any grocery store Why Monica loves it: Use a few puffs of olive oil spray in place of regular olive oil. You’ll use exactly how much you want and get less calories and fat to boot. Whole Foods Tequila Lime Dry Seasoning What it is: A dry seasoning Where you can find it: Whole Foods Why Monica loves it: Monica adds this all-purpose flavoring to chicken, salads, and other recipes for a kick. Diet Swiss Miss 25 Calorie Hot Cocoa What it is: Powdered hot chocolate mix Where you can find it: Any grocery Why Monica loves it: This 25 calorie treat hits the sweet spot and keeps the calories low.  Monica loves it as an end of the day treat. Nutritional yeast What it is: Nutritional yeast is a somewhat complicated product, but basically it’s non-active yeast made from sugar cane and molasses. Where you can find it: Whole Foods (bulk section) and other health food stores Why Monica loves it: Monica says “I sprinkle the shit on everything; love the cheesy almost nutty flavor.” Try it in Monica’s recipes, like klean cauliflower wraps and klean risotto. Truvia What it is: A stevia-based sugar substitute made from rebiana, erythritol and natural flavors. Where you can find it: Any grocery store Why Monica loves it: Truvia is versatile and easy to measure. Monica uses Truvia as an all-natural sugar substitute for baking and cooking. PB2 What it is: PB2 is a powder form of peanut butter manufactured by taking out the oils of the peanut and putting the remainder through a dehydration process, removing about 90% of fat from regular peanut butter. Where you can find it: Target, grocery stores Why Monica loves it: Monica mixes the powder with unsweetened almond milk and spoons it on apples and says ‘Compare 2 tablespoons of PB2 to regular peanut butter - regular has 200 calories and 16g of fat; PB2 has 45 calories and 1.5g fat.  You pick.’ Mio Flavor Drops What it is: Liquid water enhancer – or a fancy way to say drops you put into water to make it taste better. Where you can find it: Target and grocery stores Why Monica loves it: Monica knows hydrating is an important part of health. She boosts her H2O with these drops – they come in tons flavors and are easy to store. Try them in cocktails for a grown up option. Embasa chipotle peppers What it is: Canned peppers Where you can find it: Most grocery stores Why Monica loves it:  Monica chops them up and adds to dressings and other recipes for a little kick.
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