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Fit Recipe

It’s been so long I almost forgot how to do a post. Today’s recipe if one of my favorite cookie recipes (obviously the title says it all). These cookies turn out fantastic EVERY TIME, not to flat, not to hard, their fluffy and chewy! Their made with whole wheat flour and rolled oats. They do have sugar, oil and butter, I’ve found that you have to balance the bad with the good in order to find a treat everyone will enjoy. Remember that though, they are just a treat, so have just one, enjoy and then walk away ;)

My Favorite Whole Wheat Chocolate Chip Cookie

Ingredients:

  • 2 1/4 cup rolled oats
  • 3 1/2 cup whole-wheat flour
  • 1 1/2 teaspoon baking soda
  • 1 1/2 teaspoon salt
  • 3/4 cup butter, softened
  • 3/4 cup canola oil
  • 1 cup granulated sugar
  • 1 cup brown sugar
  • 3 large egg
  • teaspoon vanilla extract
  • 3 cup chocolate chips (I use half semi and half milk)

Directions:

  1. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.
  2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
  3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Nutritional Info:

Per cookie: 99 calories; 5 g fat ( 2 g sat , 2 g mono ); 10 mg cholesterol; 12 g carbohydrates; 8 g added sugars; 1 g protein; 1 g fiber; 64 mg sodium; 41 mg potassium.

who dished it up first…www.eatingwell.com


Tuesday Fit Challenge

Sign-up for an Event!

I challenge you to sign up for a run, a benefit ride, a relay, anything! Something to get you moving and have a goal to aim for!

This weekend I had the best time with my long-lost buddy Ashley and Gretchen Smith, we had a full 3.5 hours on our bikes to catch up on 10 years that have passed since we’ve last hung-out. Not only did I have an amazing time being with friends, it was for a good cause, to help raise awareness and raise money for the kidney foundation!

So do it, find something near by, even if it sounds a little intimidating, it will push you to get you out and moving. There is so much out there to choose from! Have fun and let me know what you sign up for…I would love to join you!

 

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Spinderella 2012-Pocatello, Idaho

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Before

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We MADE it!


Wednesday Fit Recipe

Banana-Split Pops

I don’t know how to categorize this recipe…breakfast, snack, dessert, or side. It’s so so so fun and good. Your kids will love them and so will you! Be creative and add what ever your family enjoys, raisins, coconut, flax seed, cheerios, etc…the possibilities are endless!

IMG_9480

(source)

Ingredients:

  • 3 large bananas, cut in half
  • 6 popsicle or lollipop sticks
  • One 6 oz. container strawberry Greek yogurt* (for extra protein, add a scoop of vanilla protein powder)
  • 1/4 c. chopped nuts
  • 1/3 c. chocolate chips or chunks

Directions:

Insert a stick in the center base of each banana half.

Using a mini-spatula or pastry brush, paint on yogurt.  Sprinkle on nuts and chocolate chunks or chips.

Transfer banana pops to a plate that has been lined with waxed paper and place plate in the freezer for 45 minutes or longer.

I got this recipe from peas and thank-you, its a super fun website!


Tuesday Fit Challenge

Slow Digesting Carbs

For today, one day, that’s all, try to only eat slow digesting carbs!

Slow-digesting carbs are mostly complex carbs found in foods with plenty of fiber and starch. Slow-digesting carbs also include simple carbs if they are eaten with their natural fiber or milk protein, such as fruits and dairy products. Fast-digesting carbs include refined grains and foods with plenty of sweeteners including sugar, honey and corn syrup.

My Favorite!

Here is a list of slow, also known as complex carbs:
  • Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
  • Potatoes (ALL KINDS)
  • Rice (BROWN)
  • Pasta (WHOLE WHEAT)
  • Bread (ALL KINDS EXCEPT WHITE BREAD)
  • Beans (ALL KINDS)
  • Fruits and Vegetables

Here is a list of fast, also knon as simple carbs (stay away!):

  • Sugar (ALL KINDS)
  • Pineapple
  • Rice (WHITE)
  • Pasta (WHITE)
  • Bread ( WHITE BREAD)
  • Dried Fruits

 


Friday Fit Advice

Wanna loose weight and wondering if you should run a marathon?

 

 

Don’t!!! So many times I hear people say they want to run a marathon to loose weigh, I just wanna shout don’t do it! If you want to run a marathon for motivation to get in shape that’s completely different, go for it. In my personal experience (Saint George Marathon) and research all arrows point in the direction it’s not a good idea if weight loss is your objective. In fact we are teaching our bodies to do just the opposite when we train for endurance events.

Running is Lousy for Weight Loss!  From a weight loss perspective, running is a pretty lousy tool.  It is really only helpful in small doses.  Like very small.  I wouldn’t recommend running more than 30 min per day if weight loss is your goal.  The better you get at running, the more it takes to keep it up.  This has no end.  In fact, the more you do, the more you HAVE to do to get the same effect from what you have already done.  See, getting better at running is just your bodies way of getting more efficient at going places.  Now, for those of us who are trying to watch our shapes, getting more efficient at going places is the LAST thing we ever want to do.  We want to remain INEFFICIENT.  It burns more calories to be inefficient.  Becoming efficient at something means I have to do MORE of it or do it HARDER to get the same out of it.  This has no end.  It is precisely why most people GAIN weight when they train for a marathon.

Running can be a big part of your weight loss success, but keep it to no more than 30 minutes per day and mix it with full body, high intensity movements done with constant variation and you’ll get more from your workouts in terms of weight loss.  Remember, Inefficiency is key.

YES!


Monday Fit Workout

I found this on Pintrest, I think it’s worth giving a try. You could do the entire workout in the convenience of your home but if you wanted to challenge yourself add some weights to the workout and really get a burn. It’s important to remember that any workout is better then no workout. Sometimes we talk ourselves out of working out because we don’t have an entire hour to dedicate to a workout but even 5 minutes is better then none. Those little bits add up over time and get you big results.

Why Women Need To Exercise


Thursday Fact Vs. Myth

You should have Easter dessert?

FACT

Easter bunny


Go ahead eat dessert! Eating dessert regularly may actually help you lose. People who do indulge “ocassionally” then to lose more pounds because they stick to their eating plan better.

FIT FEELS BETTER THAN ANYTHING TASTES.

So Easter is right around the corner and if your like me you wanna stay on track but at the same time enjoy family and the holiday, well here are some simple tips to help you do that:

1. Think of brunch as lunch. If your having an Easter brunch think of it as lunch, you wouldn’t skip breakfast if you were having lunch with friends and family, would you? So have something light for breakfast, berries, yogurt, or a slice of toast with nut butter. That way, you won’t be famished by time brunch rolls around.

2. Plan Ahead. It’s a weigh-loss rule of thumb, no matter what meal your eating. Decide before hand what you’re having and be first to dish up so your not tempted to over-indulge by everyone’s portions. You will less likely be swayed by others’ choices.

3. Be a food snob. Don’t waste calories on a bland store bought roll or so-so potatoes. Instead, review your options and see what dishes are standouts-try something you don’t always try. Make those calories work for you!

4. Say, “I’ve had enough.” Repeat this mantra to yourself once done. (Note to self: Your plate does not have to be empty.) Finish with a big glass of ice water and call it a meal ;)

 

Questions:

1. Whats your favorite Easter dessert?

Mine’s gotta be carrot cake!!!

2. What Easter foods are “worth” it?

I love homemade rolls and creamy, cheesy, buttery potatoes!


Friday Fit Advice

A Winning Weight-Loss Combo

Approach eating and training with the same mind-set

1 You have to be consistent. Just like you can’t only do a long run and expect to finish a race well, you can’t focus on your diet just a few days of the week.

2 One bad run doesn’t ruin your training, and one bad meal (or day of bad eating) doesn’t derail your weight-loss quest. Lace back up and get out there.

3 Get to the starting line by setting small goals, like running for a half-mile beyond your current limit, or choosing a granola bar instead of candy.

4 There are days you don’t want to run and days you want to raid Dunkin’ Donuts. Tell yourself you’ll just go two miles; chances are you’ll pass up the DD.

 

Questions:

1. What is your favorite way to burn calories?

2. Do you think comparing your diet to a run will help you stick to your plan?


Wednesday Fit Recipe

Light Mexican Lasagna

Who doesn’t love the classic Mexican lasagna? I’ve take the recipe and incorporated some healthy adjustments ;) I’ve extended the ground beef with re-fried beans which helps lower saturated fat and add more fiber, using corn in the recipe adds volume and nutrients, such as folate and manganese, and not so many calories. The whole wheat tortillas, onion, green pepper, and onion add about 3 grams of fiber per serving. Switch out the seasoning packet for spices plus flour to thicken, sprinkle cheese on top only. Garnish with shredded lettuce and chopped tomato for added eye appeal.

Ingredients:

  • 2 pounds extra-lean ground beef (95% lean) (I used 1 lb of hamburger and 1 lb of turkey burger)
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 3/4 cup water
  • 2 tablespoon all-purpose flour
  • 2 tablespoon hot chili powder
  • 2 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 2 can (16 ounces) refried beans
  • 1 cup salsa
  • 4 whole wheat tortillas
  • 1 cup frozen corn
  • 1 1/2 cup shredded sharp cheddar cheese
  • Shredded lettuce and chopped tomatoes, optional

Directions:

  • In a large nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink. Stir in the water, flour, chili powder, garlic powder, cumin, coriander and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5-6 minutes or until thickened.

In a small bowl, combine beans and salsa. Place two tortillas in a round 9×13 baking dish coated with cooking spray. Layer with half of the beef mixture, bean mixture and corn; repeat layers. Top with cheese.

  • Bake, uncovered, at 350° for 25-30 minutes or until heated through and cheese is melted. Let stand for 5 minutes before cutting. Serve with lettuce and tomatoes if desired. Yield: 12 servings.

Questions:

1. Whats your favorite Mexican dish?

Mine is defiantly nachos!!!!!!


Monday Fit Workout

I’m back, refreshed, and excited to get back to posting! It’s so nice to take a break from our daily routines once in ‘n’ awhile and do those things we don’t normally have time to do.  I painted and moved my kids bedrooms around, took a trip to Florida, deep cleaned (much needed), and took a extra nap or two ;).

So today’s workout is a new favorite of mine, I would rate this a 6 on a scale of 1-10 of hardness. You can change the intensity by adjusting your incline. If it’s to easy move up your incline if its to difficult move your incline to a zero. Each workout I post can be adjusted to your individual fitness level. Don’t be shy, leave a comment, I’m here to help and answer questions :) Have fun and get nice and sweaty!

Quick and Effective

Questions:

1. Do you usually run with an incline, when you run on the treadmill?

2. Have you tried any of my workouts yet, which one, did you like it?


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