Fantastic Food Friday

Got Smoothie?

Interested in boosting weight loss with meal replacement shakes, but not so hip on the chemicals, additives and mystery ingredients hiding in the commercially manufactured products?  Making your own healthy meal replacement smoothie at home is fantastically simple and delicious!  Two to try:

From TODAY show nutrition expert, Joy Bauer:  

"My homemade Power Protein Smoothie works perfectly as a stand-alone breakfast or lunch. It has plenty of filling protein to curb your appetite, plus lots of colorful frozen berries for fiber, vitamins, minerals, and natural sweetness. To make it, simply blend together ¾ cup milk (skim, soy, or almond), ½ banana, 1 cup frozen mixed berries, 1 scoop vanilla whey protein powder, and 3 to 5 ice cubes until smooth and frothy. One generous, 2-cup serving provides 305 calories and 31 grams protein."


Energy Boosting Smoothie via Dr. Oz:

Ingredients  
Makes 2 servings  
2 tbsp 100% pure cocoa powder  
2 tbsp creamy natural peanut butter  
1 medium ripe banana  
8 oz non-fat vanilla Greek yogurt  
4-6 ice cubes  
Dash of cinnamon  

Directions  
Pour peanut butter, cocoa powder, Greek yogurt and ice cubes into blender and mix at high speed.  Slice banana, add into mixture, and re-blend. Pour smoothie into two cups and serve. Sprinkle dash of cinnamon on top for extra flavor.

Nutrition Facts  
245 calories per serving  
16 g protein


TIP:  To give your smoothie an extra energy kick, try adding concentrated green tea or 1/2 cup brewed coffee before blending (brew up your own tea and coffee the night before and store in the refrigerator for the next day's smoothies.) Pin It

Motivational Monday

Motivational Monday…

Starting YOUR health and fitness journey is about YOU

It is not about ANYONE ELSE BUT YOU!

YOU have to work hard.

No it will not happen overnight…

yes there are some days you will feel like slacking or giving up…

YOU CAN DO IT!
Keep your eyes on your goal and make it happen!

 

One Day at a Time…

one day at a time…

one workout at a time…

one meal at a time…

one pound at a time…

You CAN achieve your health and fitness goals!

It takes time but you can do it!

 

Happy Monday!

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Fantastic Food Friday

When it comes to weight loss and fitness goals, we often fall into a cycle of focusing on what we "can't do" -- "I just can't seem to lose those last 5 or 10 lbs." or "I can't run as fast or as far as everyone else." My words of wisdom for those feeling "stuck" in life: No matter how impossible your struggle or goal may feel today -- a simple shift in focus from "I just can't do it" to "Maybe I can't do that, but I can do this... right now... today" is all it takes to take a step in the right direction.


Maybe we can't suddenly lose 5 lbs or run a marathon straight off the couch, but there is always something we can do.  My suggestion for today:

EAT A RAINBOW

Today, focus on fruits and vegetables -- coloring your plate with a rainbow of choices -- knowing that each color has a different and necessary set of nutrients that your body needs to stay healthy.  Added bonus -- research in both adults and children suggests that increased intake of fruit and vegetables promotes weight management. 

Fantastic Rainbow Recipe of the Day: Colorful Slaw Salad

Ingredients

• 1/4 cup honey
• 1/4 cup lime juice
• 2 Tablespoons vinegar
• 1 Tablespoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper
• 1/3 cup olive oil

• 3 cups shredded red cabbage
• 1 cup grated carrot
• 4 thinly sliced green onions
• 1 cup sugar snap peas, sliced
• 1 sliced red pepper
• 1 sliced yellow pepper
• 1 cup chopped cilantro

Directions

1. In a small bowl, whisk together honey, lime juice, vinegar, cumin, salt, and pepper. Slowly whisk in the olive oil. Set aside.
2. Chop vegetables to bite size.
3. In a large bowl, combine red cabbage, carrots, green onions, sugar snap peas, red pepper, and yellow pepper. Give a toss and add cilantro.
4. Pour the dressing over the slaw and toss until coated. Check for seasoning and add salt and pepper as needed.

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Motivational Monday - The 80/20 Rule

If you are looking for the solution to weight loss, it's much more simple than you think:

 

The 80/20 Rule

80% of the time:

• Eat healthy, balanced, delicious, natural, whole foods
• Exercise daily and make sure to get that heart rate up
• Live a balanced life
• Keep your portion sizes reasonable 
• Pay attention to what and how much you eat

20% of the time:

• Give yourself a break!
• Allow some"forbidden" food
• Miss your workout
• Enjoy the social aspect of eating

The 80/20 principle will not leave you feeling deprived.  You won't get instant results, but you will be changing your lifestyle habits, which leads to long-lasting results.  Don't expect perfection from yourself and then avalanche into bad habits when you can't achieve that perfection.

You will experience slip-ups, we all do, but just get back on track right away ... don't dwell on the past, move forward towards your goal.  Sometimes you'll even stay on track 90% of the time and then you can really pat yourself on the back.  All or nothing plans set you up for defeat, so just start making healthy choices 80% of the time and you will see results!

 

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Fantastic Food Friday

Because every girl deserves a little chocolate in her day...  and because I was completely sold after seeing this recipe for healthy Triple-Decker Chocolate Peanut Butter Fudge.  Click through for more fantastic healthy dessert recipes.

Triple-Decker Chocolate Peanut Butter Fudge:  

[no bake, high fiber/protein, GF, vegan]
(makes sixteen 2" squares)


Chocolate Oat Fudge Layer:
  160g (1/2 cup + 2 tbs) Coconut Butter, melted (you can make this at home)
  1/4 cup Light Coconut Milk, canned
  42g (2 tbs) Agave Nectar
  1 tsp Vanilla Extract
  1/8 tsp Salt
  32g (1 scoop) Vanilla Protein Powder
  30g (6 tbs) Regular Cocoa Powder (unsweetened)
  96g (1 cup) Rolled Oats (old fashioned, gluten free if you like)


PB Fudge Layer:
  64g (2 scoops) Vanilla Protein Powder
  84g (1/4 cup) Agave Nectar

  64g (1/4 cup) Natural Peanut Butter (no sugar/salt/oil added)

Chocolate-PB Fudge Layer:
  64g (2 scoops) Chocolate Protein Powder
  15g (3 tbs) Regular Cocoa Powder (unsweetened)
  105g (1/4 cup + 1 tbs) Agave Nectar
  64g (1/4 cup) Natural Peanut Butter (no sugar/salt/oil added)

Directions:
1.  Line an 8" brownie pan with parchment paper both ways and set aside (I used tin foil because I ran out of parchment, but parchment would be better)

2.  For the Chocolate Oat Fudge Layer- in a large bowl, whisk together the melted coconut butter, coconut milk, agave, vanilla and salt.  Whisk in the protein powder, then whisk in the cocoa powder.  Fold in the oats.  Flatten mixture into the brownie pan and freeze while you make the next layer (freeze for at least 30 minutes, or until completely firm).

3.  For the PB Fudge Layer-  in a medium bowl, add the protein powder and top with the agave and peanut butter.  Stir together until all powder has been absorbed (it should not be too dry/crumbly, it should be moist enough to roll into a ball).  Scoop this into the brownie pan, spread to the edges of the pan and flatten (use a pastry roller if you have one, otherwise, put your hand in a sandwich bag and spread it manually).  Refrigerate while you make the next layer.

4.  For the Chocolate-PB Fudge Layer-  In a medium bowl, add the protein powder and cocoa powder and mix.  Top with the agave and peanut butter.  Stir until all powder has been absorbed (it should be a little more moist than the PB layer, but not by too much).  Scoop this into the brownie pan, spread to the edges and flatten (again with the pastry roller or sandwich bag).  Freeze for 30 minutes, then slice.  Serve chilled.
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Motivational Monday

its all about YOUR MOTIVATION!

When trying to make drastic lifestyle changes it can be very hard!

BUT the only one who can make these changes are you!

Make sure to set reasonable goals for yourself!

And do not lie about the good/bad things you ate…

or the workouts you did/didn’t do!

Lying only hurts you from not allowing you to achieve your goal!

Keep yourself motivated and work hard!
You will reach your goal!!

Happy Monday!

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Fantastic Food Friday

Maybe it's the relentless heat of the Arizona summer making me yearn for signs of Autumn. With September right around the corner, this former midwestern girl is nostalgic for the giddy feeling of "sweater weather" and changing leaves.  This may explain my recent infatuation with homemade granola.  I can't get enough of the stuff.  Crunchy, chewy, and slightly sweet with hints of cinnamon and vanilla... warm from the oven... so very reminiscent of fall in the midwest.  I'm eating mine for breakfast and dessert with Greek yogurt, warm peaches.

Visit for a nice discussion on the health benefits of healthy granola for weight control, lower cholesterol and more: Health Benefits of Granola.

Simple Granola

Ingredients:

4 cups rolled oats (not instant)

1 cup raw almonds, chopped

1.5 cups flaked coconut (not shredded)

1/4 tsp. finely ground sea salt 

1/3 cup liquid honey (or maple syrup, agave)

4 Tbsp. coconut 

Dash of vanilla extract (optional)

Sprinkle with Cinnamon (optional)

Directions:

1. Preheat over to 350°F.

2. In a small saucepan over low-medium heat, whisk oil and honey together.   Add vanilla extract if desired.

3. In a large bowl combine oats, almonds, coconut, and sea salt. 

4. Pour oil and honey mixture over dry ingredients and stir very well to coat. Place on a cookie sheet.  Sprinkle with cinnamon if desired.  Bake for 10 minutes; remove from oven and stir. Place back in oven but remove and stir every 5 minutes or so until the oats are golden brown (approx. 25-30 minutes).  Keep an eye on it as it bakes.  Ovens vary, and you do not want to overcook. 

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