Tag Archives: food

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


Monday Fit Recipe

There is a recipe craze going around the fitness world, called raw balls, their dangerously addicting but luckily their packed with healthy ingredients. I make a batch every week and grab one here and there, before I hit the gym, when I’m craving something sweet, right before bed, pretty much whenever! ;) They seriously don’t take any-time to make, there so good for you, your kids will love them to, so why not give them a try? This is one of the many recipes I have for raw-balls, so there will be many more to come!

Ingredients:

  • 3 C Dates
  • 4 C  oatmeal
  • 1 C Unsweetened coconut
  • 1/4 C Chia (optional)
  • 1/4 C Ground flax
  • 1/4 C Cashews, chopped fine
  • 1/2 C Almonds, chopped fine
  • 1/4 C pumpkin seeds
  • 2 T Peanut butter
  • 1/2 C Coconut oil
  • 2 T Cinnamon (other spices could be good too)
  • 1/2 tsp Salt

Directions:

  1. Put dates in a bowl with enough water to cover them. I have some harder dates so I left them in about 20-30 minutes (when I’m in a hurry I skip this step and just add some water to the blender).
  2. Drain water into another bowl and pour dates into a blender and blend. You want it to be a paste when you are finished. You can use some of the water you drained off to help make the paste if your dates did not absorb enough. Add a little at a time. You don’t want it to be runny. The goal is a thick, smooth consistency.
  3. Then pour the date mixture and all the remaining ingredients into the bowl. Mix until all combined. Roll into balls. The recipe made 28 balls. Put them in the freezer to harden on a cookie sheet. I freeze the ones I can’t eat right away in zip lock bags.

Wednesday Fit Recipe


Are you planning on barbequing this weekend for Memorial Day? This recipe is one of my faves, so I tweaked it a bit to make in more figure friendly ;) I ommited the bacon, swaped the sugar for honey and cut down on the mayo fat with half light mayo and half plain greek yogurt. The results…AMAZING!!! I ate the entire batch myself! For dinner I would add a protein with it, veggie burgers, grilled chicken, or a turkey burger. It’s a great dinner to have, so low in carbs before bed.

INGREDIENTS:

6 C. broccoli florets

2/3 C. craisins

1/2 C. red onion, small dice

1/2 C. sliced almonds

Dressing:

1/2 C. light mayo

1/2 C. plain Greek yogurt

3 T. honey

Directions:

Whisk the dressing ingredients in a small bow. Pour over the other ingredients. Mix well and refrigerate for a few hours before serving.


Tuesday Fit Challenge

NO

sugar sugar sugar sugar

I know I know, I’ve already done this challenge. This is one that I need to revisit for the one-millionth time. Sugar is so hard to moderate, it seems like I struggle constantly with it. Its all or nothing for me. So here is the challenge I’m doing and you are more then welcome to join me. There are only about 4 weeks of school left here in the big state of Idaho and I’ve committed to a buddy (not naming names ;) that I will not have any sugar until schools out!!!!

If you wanna join me make a comment and I will hold you accountable! Now there really aren’t any strict rules your the judge! So what you call sugar can be different then what I consider sugar. Here are my personal goals, no packaged sugar, no re-find white sugar, that simple. I’m allowed honey, Stevia, natural sugars, you get the idea.

So I’ve made it a whole 4 days so far. You might be wondering how I’m feeling and how it’s going…not bad. Defiantly have had some strong cravings but have trumped them ;) My go to treats are pure Crystal Light (my fave is grape) and berries. They seem to satisfy me.

BTW if you take on the challenge make sure you have a reward set, you defiantly will deserve it! Mine is new shoes of course. LOL


Friday Fit Advice

5 Foods for a FLATTER STOMACH

flat stomach tips

Most of us all yearn for a smaller stomach, we all know exercise and cutting calories are musts. But new research also shows certain foods have waist-shrinking properties. Here are 5 tummy tamers to add to your diet:

1. Canola Oil

Brazilian researchers say people who incorporate canola oil into their diet gained nearly 20 percent less fat in and around the organs of the belly. Canola oil is high in omega-3 content and lowers insulin levels, ultimately discouraging fat storage in the abdomen.

2. Beans (my favorite)

Not only can switching beats for meat help your heart, the magical little things can do more! A Diabetic Medicine study showed that a diet consuming more beans was most effective at blasting belly fat and stimulating weight loss. Beans can burn more deep abdominal fat, as well as that extra layer just under the skin (you know what I’m talking about ;).

3. Whole Grains (next fave)

When a research group conducted a study of people who only consumed whole grains for their grain serving, they melted significant abdominal fat. Fiber in whole grains defiantly deserve credit, but whole grains are also rich in magnesium and a mineral instrumental in regulating fat metabolism.

4. Red Peppers (orange are my favorite)

Studies show peoples diets that contain high amounts of beta carotene and lycopene (phytochemicals that make carrots orange and give red peppers and tomatoes their brilliant hue) had the smallest waists and the least abdominal fat. Researches think they absorb harmful compounds that promote fat storage. Peppers are also loaded with vitamin C, a nutrient needed for fat burning.

5. Low-fat Milk (chocolate YUMMO)

We all know milk helps us build strong bones, but to loose at your waistline and gain calorie burning lean muscle you may need to eat more. Journal of Nutrition shows dieters who ate 30 percent of calories from protein, including six to seven daily servings of dairy, chiseled off more belly and total fat and gained more lean muscle than those who only cut back their calories but ate less protein dairy.


Thursday Fit Question

How do you keep junk food cravings at bay?

A new study shows that frequent meals are the surest way to fend off strong cravings for junk food. Brain-imaging scans showed that when glucose levels drop, the prefrontal cortex loses its ability to blunt the desire for high-calorie foods, leading to urges that can feel uncontrollable. Nutrient-dense whole foods, including fruit, vegetables, and lean meat are the healthiest way to keep blood-sugar levels steady without any dramatic spikes.

My daily regimen is breakfast at 7:30 a.m., snack at 10 a.m., lunch at 12 p.m., another snack at 3 p.m., dinner at 5 p.m. and finally another treat at 7 p.m. If I skip any of these meals I inevitably end up eating something I wished I hadn’t. Stay in front of your hunger with healthy foods and you won’t be tempted next time by the ding-dongs.

Junk food does


Wednesday Fit Recipe

Chocolate Crispy Treats

Two things I LOVE…rice-crispy treats and chocolate! I just had to find a way to justify eating rice crispy treats! I defiantly wouldn’t recommend eating the whole batch but you will be tempted so have a game plan before you make them, they are devilish. These are a treat!

Ingredients:

3 c. rice crispies ( I used 1/2 brown rice crispies and 1/2 regular)

2 1/2 t. pure vanilla extract

1/2 t. salt

1/2 c. plus 2 T. nut butter

1/2 c. sticky sweetener (I used agave but honey works to)

1/4 c. cocoa powder (or your favorite chocolate protein powder)

Directions:

Mix your pb, sweetener, extract, cocoa, and salt. Melt in microwave, then pour over the cereal and stir well, making sure to coat all the crispsies. Form into balls or line a pan with wax paper and spread the mixture evenly into the pan. Place a sheet of way paper on top of the mixture, then press down as firmly as you can. Freeze for at least a half hour before slicing. These treats can be stored in the freezer, in the fridge, or loosely covered in a  cool dry place. But the best place is in your tummy :)

EAT IN MODERATION!


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!


Wednesday Fit Recipe

Favorite Granola

Notice the title, Favorite Granola. I have a gazillion and one granola recipes, it’s one of my favorite treats but this has got to be my very favorite! It’s simple, crunchy, sweet, and just plain delicious. I make a batch of granola about every other week, I always double the recipe put half of it in a cookie jar and freeze the other half. I love granola plain, in yogurt, on top of my protein shakes, on top of oatmeal, for cereal, the list goes on and on and on and on. I realize granola is high in calories so I “try” and eat it in moderation.

Ingredients:

8 c. oats

3 c. whole almonds (you can use any type of nut)

1/2 c. brown sugar

1 t. salt

1 t. ground cinnamon (I like more)

1/2 c. canola oil (You can use any type of oil, my favorite is coconut because it’s healthier)

1/2 c. honey (tip:use same measuring cup that you measured the oil in and the honey will slide right out)

2 t. vanilla extract

3 c. dried fruit (my favorite is craisins and blueberries)

Handful of Flax and Chia seeds (optional)

Directions:

Preheat oven to 300 degrees. In a large bowl, mix oats, almonds, brown sugar, salt, and cinnamon.

In a small saucepan, warm the oil and honey. Wish in vanilla extract. Pour the honey, oil, and vanilla mixture over the oat mixture. Mix gently but well. Mix with spatula and then your hands.

Spread mixture on two cookie sheets and bake for 40 minutes, stirring after the first 20. Cool, then break up clumps. Mix in dried fruits. At this point I sprinkle flax seed and chia seeds on top for extra nutrition ;)

0

Questions:

1. How do you eat your granola?

2. Do you have a favorite recipe or brand you love?


Tuesday Fit Challage

No Soda Pop

I know your probably thinking what the heck, Jeralyn drinks soda, that’s the biggest No-No. I know, I know, I know, for the life of me I can’t stop! I have a Diet Coke at least once a day, its my treat, what can I say. My husband looks at me funny as I pop my multivitamin in my mouth then wash it down with a swig of Diet Coke. So who’s with me, it’s only for a day…it will be the longest day of my life. If your not a soda drinker try and increase your H2O today and see if you feel any different.

Questions:

1. Who’s going to try for a day?

2. Do you drink soda?

3. If so whats your fave?


Follow

Get every new post delivered to your Inbox.

Join 93 other followers

%d bloggers like this: