Snow Day – workout links and recipe link

I woke up way to early today and accomplished a lot before work so I could come home and have a good workout before dinner with friends. I drove to do a school visit for one of my clients in some terrible snow, only to arrive and be told she didn’t come to school today. Dumb. The dumbest. I should have known. But, while I made the mistake of not calling to see if she was at school beforehand, I made the smart choice of checking my work voicemail from my cell phone and found out my 11 o’clock was canceling. Perfect. That was my last appointment of the day. So, I journeyed back out in the snow and came home for a good at home workout while watching Lie To Me. I also made cookies for a friend’s birthday and some cute little Valentines for my coworkers: 

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Inside those cute little bags is some YUMMY Strawberry and Chocolate Puppy Chow from Life Love and Sugar. I doubled the recipe because I had a lot of gifts to give. It turned out perfect for 1/2 cup in each of the 24 bags.

pchow

(picture from Life, Love and Sugar)

Today during my workout I did 3 Tabata-style warmups: 4 minutes of jumping jacks, 4 minutes of stair running, and 4 minutes of floor jacks.

Then, I completed this workout by Back On Pointe:

workout

I then finished it off by a Jillian Michael’s core routine.

You should give both workouts a try! Happy Friday!

[Small Batch] Strawberry Crumble

[Small-Batch] Strawberry Crumble (adapted and halved from this recipe)
Filling
  • 2 C hulled and quartered fresh strawberries
  • 3 T sugar substitute
  • juice from 1/2 one orange
  • 1/2 T cornstarch
  • 1/4 t salt

Crumble Topping

  • 1 packet instant oatmeal (I used chai apple because it’s all I had!) or 1/2 C oats
  • 1/4 C oat flour (make this with your food processor and oats!)
  • 1/4 t cinnamon
  • 1/4 t salt
  • 6 T brown sugar (I used Splenda brown sugar blend)
  • 1/8 C cold butter, cubed

Do this: preheat oven to 350 degrees. Mix strawberries, sugar, orange juice, cornstarch and salt. In separate bowl mix crumble topping ingredients together EXCEPT the butter. Mix in butter until crumbly – do this using your hands, it works much better and is definitely more fun! Pour strawberries into greased baking dish (I used a ceramic bread pan) and then cover completely with crumble topping. Bake 40 min- 1 hour.

Zucchini Chocolate Bars (paleo)

I am not the biggest fan of the Paleo Diet… Since I don’t like meat, it’s hard for me to thrive on a diet of meat, veggies and nuts. Just not my cup-o-tea. What I do like from this lifestyle (I hate the term “diet.” In order for anything to become a success in your life, I think there needs to be a lifestyle change) is the cutting out of processed sugars, flours, and all-together, processed crap. I think that is valuable and should be adapted into most lifestyles, and something I am working on myself.

What I am a big fan of is zucchini and chocolate. When I saw these flourless zucchini brownies from Delighted Momma, I knew I wanted to try them. Every ingredient in the bars is simple and something I have on hand. I adapted the recipe a bit, but kept them pretty true to the original recipe.

Zucchini Chocolate Bars (adapted from this recipe)

  • 1/3 C almond butter
  • 1/3 C peanut butter
  • 1/3 C pumpkin
  • 1/3 C honey
  • 1.5 C finely chopped zucchini
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 egg
  • 1 C dark chocolate chips

Do this: preheat oven to 350 degrees. Grease 9 x 13 pan; mix all ingredients well and pour into greased pan. Bake for 40-45 minutes.

**These DO have a VERY zucchini-y taste… Not sure my thoughts on that… I think adding cocoa to the recipe would help… I’ll keep working on this recipe, trying to improve it!

Workout motivation of a different nature

I’ve posted on workout motivation before… But this is a whole different kind of motivation. In order to eat these tasty treats, I feel the need to workout first.

Today, I was lazy enough to skip the gym all together and just search delish food blogs, instead.

Please vote in the poll for one of these recipes and I’ll make the winner this month! That especially means my friends that read this blog!

Enjoy.

Oreo Cheesecake Cake from Erin’s Food Files

Peanut Butter Chocolate Chip Cupcakes c/o Food Snots

Strawberry Shortcake Sushi created by Take a Megabite

Pizza Bites from Annie’s Eats

 

Banana Bread Scones w/ Brown Sugar Glaze via The Kitchn

Hot Corn Dip created by Gina Marie’s Kitchen

Chicken, Bacon, and Cream Cheese Taquitos from Mommy I’m Hungry

protein brownie cake for one!

I am obsessed with these little cakes! This recipe started when I found this recipe from Raspberry & Coconut and has changed over the past few weeks that I’ve been making it! I have also found that I can eat half as part of my breakfast and put the rest in the fridge for another time. One day I’ll try and make a whole cake stemming from this recipe, but for now these individual ones are perfect!

The recipe below includes banana which so far has been my favorite, as opposed to applesauce or pumpkin.

Protein Brownie Cake for One

  • 1 T coconut flour (I have not tried subbing any other flour)
  • 2 T whey isolate (chocolate flavor; I have also used regular, not isolate, powder)
  • 2 T unsweetened cocoa
  • 1/2 t baking powder
  • 3 T coffee (you can use water or milk instead)
  • 3 T banana puree (I use older bananas – you could also use baby food, pumpkin puree, or applesauce!)
  • 3 T egg whites

Spray microwavable dish with nonstick spray; microwave for 2 minutes and then flip the cake and microwave for another 1 minute.

Eat and enjoy! I like mine for breakfast with tons of strawberries on top or for a snack with a scoop of ice cream or yogurt!

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phytonutrients: cancer prevention

In a magazine I got for free while checking out at a health food store in the area, there was an article titled
The Colors of Cancer Prevention – an article about phytonutrients which are found in most produce.

When my mom was diagnosed with breast cancer a few years ago a friend at school’s mom was also diagnosed. My mom went through surgery, chemo, and radiation. My friends mom chose a different route – essentially a completely raw diet. Both are cancer-free! Praise the Lord!

Anyway, the article reminded me of this suggestion to go raw instead of undergoing chemo or radiation so it sparked my interest.

Here’s the gist:

White-Yellow

  • Allicin: garlic, leeks, onions, scallions, shallots
    • protector of the heart and defense against infection
    • lower risk of cancer, especially esophagus and stomach
  • Limonoids: grapefruit, lemons, limes, noni, oranges
    • help liver clear toxins from body and useful for detox
    • help to reduce tumor size
  • Carotenoids: apricots, bell peppers, carrots, collard greens, kale, lettuce, mangos, papayas, spinach, sweet potatoes, winter squash
    • boost immune activity, maintain eye health
    • lower risk of cancer, especially of kidney and ovaries; possibly help fight colon cancer

Green

  • catechins: apples, berries and green tea
    • oral health, cardio well-being, bone strength, supporting weight loss, and protecting against arthritis
    • inhibit enzymatic reactions that promote cancer development and reduce tumor size
  • chlorophyll: green plants, barley, wheat grasses, chlorella and spirulina, leafy greens
    • detox, immunity support, blood cleansing
    • protect against genetic damage that may lead to cancer, especially of the liver
  • sulforaphane: broccoli (especially the sprouts), brussels sprouts, cabbage
    • protects against a micro-organism linked to stomach cancer

Red-purple and Dark-purple

  • lycopene: grapefruits, tomatoes, watermelon
    • helps to fight prostate cancer
    • help prevent malignancies of the stomach and lung
    • support for blood vessel health
    • reduce risk of asthma development
  • ellagic acid: grapes, pomegranates, raspberries, strawberries
    • reducing risk for hormone-dependent breast cancer
    • inhibit growth of prostate cancer cells
  • resveratrol: grapes and peanuts
    • help fights aging and supports cardio health
    • lowers glucose and eases diabetes symptoms
    • reduce colorectal cancer risk
  • anthocyanins: acai, bilberries, blackberries, black currants, blueberries, cherries, cranberries, goji, grapes, mangosteen, plums
    • fight cancer development at all stages

So, if you are like me and have a lot of cancer history in your gene pool (or have had cancer yourself), this just gives you even greater incentive to eat those fruits and veggies! If you don’t have a large cancer history, still an incentive to protect yourself from cancer development!

(source)

Friday Favorites: Food Edition

Today’s favorites are some of my favorite food-related things from this week!

Enjoy!

Article: A Biblical Theology of Food

Recipe: Ice Cream Cupcakes

Recipe: Skinny Chocolate Chip Buttermilk Scones

Article: Your Grandma was Right: All Things in Moderation

Recipe: Banana Chocolate Chip Baked Oatmeal Singles

Photos: Mini Food Art

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Easy roasted brussels sprouts

A year ago, if you had asked me to eat a brussels sprout I would have laughed at you. But my great friend, Jess, knows how to cook so well that I will try anything she puts in front of me. In November of 2011 we set out to make some dinner over a fire the night before the Tough Mudder. One of the things Jess brought to prepare was brussels sprouts. She cooked them, I tried them, I loved them.

From that day until this day I have eaten roasted b.sprouts at least once a week (often a few times). They are just so tasty!

Seriously, try them. If you don’t like them – great – but you don’t know yet, do ya?

Easy roasted brussels sprouts

  • 1 bag brussels sprouts
  • 1 T olive oil OR cooking spray
  • ~1 T mustard
  • pinch salt
  • pepper to taste

Do this: preheat oven to 400 degrees. Cut off rough end of sprouts and rinse; remove any leaves that have fallen off in the process (if you put these in to roast they burn very quickly). Spray with cooking spray or drizzle with oil; add mustard, salt and pepper and toss until coated lightly. On a sprayed or lined baking sheet, spread out sprouts so they are not touching.

Cook for 10 minutes, stir and cook for abut another 10 minutes or until sprouts are slightly browned.

Enjoy!

I love dipping them in BBQ sauce and eating them with turkey muffins and “fried” zucchini chips!

Turkey Meatloaf Muffins

These little mini-meatloafs are made with lean turkey and a veggie for a quick, simple protein to accompany any meal!

I have now successfully eaten them for breakfast, lunch and dinner.

Turkey Meatloaf Muffins

  • 1 package lean, ground turkey
  • 2 zucchini, shredded
  • 1/2 C crushed Fiber-One cereal (or bread crumbs of choice)
  • 1 egg
  • salt*
  • pepper*
  • paprika*
  • 1/4 C BBQ sauce

*Use these to taste!

Do this: preheat oven to 350 and spray or line 12 muffin tins. Combine all ingredients in a large bowl and use ice cream scoop to fill muffin tins; press down. Cook for about 20-25 minutes, drain oil (which will be present… and slightly gross!) and let cool. Store in refrigerator for a couple days or freezer for long-term use!