Master Your Metabolism Naturally

October 2015

Fall Treats: Apple Fritters, Pumpkin Spice Latte..... Can we still eat these?

Fall is an exciting time of year, the leaves are changing colors, the weather is unpredictable (at least in Cincinnati), and there is pumpkin and apple treats everywhere! Not to mention the Halloween candy that will be coming at the end of the month! Temptation can lead to challenges, but you should be able to join in on the celebrations, right?

First you need to ask yourself what your goals are? Are you trying to lose weight, maintain weight, or just create a healthy environment for your family? Reguardless of your goals, you should not have to give up holiday fun and festivities because of your goals! You should be able to join in at the apple farm when everyone is enjoying hot apple cider and apple fritters. You should be able to have that pumpkin spice latte right?

Its about balance and prioritizing when it comes to meeting your goals. Whenever you restrict something from your diet that you enjoy, it will not end well. You will crave that food even more, until you finally give in, and this can lead to a binge fest! Being mindful and paying close attention to your energy needs is important. Ask yourself, are you really hungry? Snacking for the sake of snacking is never a good thing, you should have a purpose and a plan. Having a small portion of a pumpkin pastry, or a few slices of carmel apple will not wreck havoc on your metabolism. When you decide to eat some of these yummy treats, it is important to factor this into your entire day. If you decide to indulge in a treat, you can possibly skip a carbohydrate portion of your dinner later that evening. When you keep the basic balance of proteins, carbohydrates, and fats into your daily food intake, your goals are still achievable.

Pumpkin Cupcakes with Protein Frosting

3 scoops Vanilla Bean protein powder

9 egg whites

¾ cup canned pumpkin 6 tablespoons ground flaxseed

8 packets or 2 teaspoons Stevia

3 tablespoons unsweetened dark chocolate cocoa powder

2 teaspoons baking powder

Frosting: 1 cup Vanilla Bean protein powder

2 teaspoons cinnamon, to taste 2 packets or ½ teaspoon stevia

Preheat oven to 350 degrees. Line a 12-cup muffin tin with paper liners. Combine all ingredients in a mixing bowl. Use an electric or hand mixer to blend thoroughly together. Divide mixture into lined muffin tins. Bake for about 15 minutes or until cooked fully through. To test, insert a toothpick into one and if the pick comes out clean, then it is ready. Remove from the oven. To make frosting, mix all ingredients in a small bowl. Add water slowly and stir until smooth. Spread evenly on top of each cupcake. Yield: 12 servings Nutritional Analysis: 1 serving (one cupcake) equals 150 calories, 2 g fat, 12 g carbohydrate, 21 g protein Diabetic Exchanges: 1 lean protein, ½ starch


Sarah is a mother of three children and lives on a small family farm. She believes in knowing where all her food comes from and living green. She has a passion for a natural diet, and eating whole, natural foods.

Sarah's interest in fitness and nutrition began in high school where she was involved in working with the athletic teams as a student athletic trainer. She has worked and traveled with D1 athletic teams and developed off- and in-season strength training programs and exercise routines. As an athletic trainer she also worked on an individual basis with athletes and coaches in meal-planning and sports nutrition.

Sarah received her undergraduate degree in athletic training from Bowling Green State University. She earned her Master's of science in Sports Medicine from Armstrong Atlantic State University. Her master's’ thesis involved studying the effects of prophylactic ankle stabilization on lower extremity stiffness. Sarah’s published article; “Vertical Leg Stiffness Following Ankle Taping and Bracing” was featured in the International Journal of Sports Medicine.

She also has experience working in a physical therapy setting where she assisted patients in rehabilitation of athletic injuries and surgeries. She has had experience in aquatic therapy and rehabilitation on an underwater treadmill.

Sarah's education and support will empower your entire family to get fit and healthy with her partnership.

Mission Statement:

To empower people of all ages to become healthy and confident, while meeting the nutrition goals for the entire family with science and support.

Master Your Metabolism with Real Food

Wednesday, Oct. 21st, 6pm

Northside Farmers Market: 4222 Hamilton Ave, Cincinnati, OHIO

What are Proteins, Carbohydrates and Fats, and how does your body use them for energy? Sarah Williams MS, ATC, SFN will teach you how your metabolism works, and how to eat whole foods while meeting your nutritional goals for yourself and your family. Sarah is a mother of three who lives on a small farm in Clermont County. She has a large garden, chickens, cows, and pigs. She is passionate about knowing where her family's food comes from and this has led her down the path of helping others.