Zucchini Ribbon Salad

Looking for a cleansing salad to get you back on track from Thanksgiving weekend?  This Salad is more than just Pretty,  its packed with greens and full of flavor.  The Feta Cheese and toasted almonds are the perfect topper adding flavor and crunch.  Why add Zucchini's to your diet?  Well I'll tell you....

My Top 3 reasons for runners to eat more Zucchini:

Zucchini's are a great source of Potassium, Which will help counter act those muscle cramps.  Potassium is an important electrolyte aiding in recovery and fluid balance in the body.

1 Cup of Zucchini contains nearly 30% of your daily intake of Vitamin C!  Vitamin C is crucial for a healthy body, aiding in many processes including freeing your tissues of harmful free radicals, keeping tissues strong, and helps your body metabolize cholesterol.

The peels of zucchini have dietary fiber which helps with digestion.  The high amounts of fiber in zucchini also help prevent carcinogenic toxins from settling in the colon, lowering the chance of certain cancers.

So here's the recipe, enjoy!

Zucchini Ribbon Salad:

Ingredients-

-about 2 big handfuls or more of arugula or spinach

-1 clove garlic minced 

-3 tsp olive oil

-1 tsp apple cider vinegar 

-1 tsp Dijon Mustard

-feta cheese to your desire

-Oregano, salt, pepper to taste

-handful of toasted nuts (I used almonds but can use pine nuts, walnuts, etc)

-2 medium size Zucchini's

Directions:

-make your zucchini ribbons with a vegetable peeler or a mandolin slicer (about 1/16")

-Sauté the ribbons in a pan with olive oil, or you can cook the strips on a grill until tender.  Let them cool

-mix the olive oil, vinegar, mustard, and seasoning to make the dressing. 

-toss the salad base greens with the dressing

-top with zucchini ribbons, feta cheese, and toasted nuts

Bon Appetite!  

Apple, Bacon and Broccoli Salad

Looking for a new way to get in your greens?  This salad is filling, full of nutrients, sweet, savory, and has the perfect amount of crunch.  Having broccoli as the base allows you to dress the salad and it doesn't get soggy like a leafy salad would.  You can make it on Sunday and enjoy it throughout the week!

Besides the amazing taste, this salad is packed with incredible health benefits, and here are my top 3 for a healthy and active life:

1. Broccoli helps with Cholesterol Reduction.  Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body (so wait until after your run to eat it....)

2. Anti Oxidant and Anti inflammatory nutrients to help fight cancer, increase hearth health, and reduce allergic reactions. 

3. Healthy Bones!  Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.  The healthier your bones, the longer you'll be moving!

Here's the Recipe, enjoy!

Apple, Bacon, Broccoli Salad with Rosemary Vinaigrette Dressing

INGREDIENTS

2 heads broccoli, florets only, chopped

1 large red apple, diced

1 cup toasted almonds, chopped

½ cup pomegranate seeds (can buy pre packaged and ready to go seeds at costco, highly recommend!)

¼ cup dates, chopped (about 10)

4 slices crispy bacon

For the vinaigrette:

2 cloves garlic, minced

the juice of 2 limes (about 1/4 cup)

¼ cup avocado oil (or extra-virgin olive oil)

2 tbsp Dijon mustard

1 tbsp white wine vinegar (or apple cider vinegar)

2 tbsp raw/unpasteurized honey

½ tsp salt

½ tsp black pepper

1 tbsp fresh rosemary, chopped

INSTRUCTIONS

Steam the broccoli over salted boiling water or cook it in the microwave in about a quarter of a cup of slightly salted water for 2-3 minutes, until it turns bright green and is slightly softened. Plunge the cooked broccoli in icy cold water to stop the cooking process and set it in a colander covered with a paper towel to drain and dry, place in fridge until time to use.

In a separate pan, cook the bacon strips until nice and crispy (I like mine well done as you can see).  Remove to a plate lined with a paper towel to absorb excess fat. Reserve. Chop up toasted almonds, dates, and apples, and set aside.

In a small food processor, add all the ingredients for the vinaigrette and process until smooth and creamy. Set aside.

In a large mixing bowl, add broccoli, pomegranates, apples, chopped dates, chopped almonds and vinaigrette and mix until thoroughly combined. Break the bacon into pieces and mix it right in.

Serve immediately or leave in the fridge for a few hours to allow flavors to develop. This salad will keep in the fridge for 5 to 6 days in an airtight container.

*Bonus* I used some left over dressing, added with a dash of balsamic vinegar, as a glaze to some Fish that I had on the other half of my plate with the salad, it was divine!  Pour glaze on raw fish in a pan and bake at 400 F for 15 min.  

Mini Paleo Pumpkin Pies

Alright if you didn't already know this I love anything Pumpkin!  Maybe its because I'm an October baby, but either way I love it.  I love pumpkin pie but usually feel like crap after I eat it, so I decided to give it a healthy twist.  This crust is completely Gluten Free, and full of protein and healthy fats.  The Filling is light, creamy, and full of flavor.  The muffin size is perfect when you just want a little bite and not a whole piece of pie, so you can have your cake and eat it too ;)  I hope you enjoy this healthy spin on a fall classic as much as I did!

Mini Paleo Pumpkin Pies:

Crust-

-1 C Cashews + 1 C Almonds ground up to flour

-1 Egg

-2 Tbs Coconut Butter

Preheat oven to 350.  Combine in a food processor until it becomes dough like.  Spoon into muffin tins and press down firmly to form a crust shape.  Bake for 6-8 min, or until edges are starting to brown.  Remove at let them cool.

Pie Filling-

-1 Can Pumpkin puree

-1/2 can coconut milk

-1/2 C raw honey or maple syrup (I used a mixture of the two)

-2 eggs

-1 tsp cinnamon

-1 tsp pumpkin pie spice

Blend together with hand mixer.  Beat until there are no lumps.  Pour filling into muffin tins over crust. Bake for 15-20 minutes, or until centers are firm.  Use knife to remove mini pies from the muffin tins.  Top with a dollop of whip cream. 

Quinoa Carrot Muffins

Busy, early mornings call for a quick, on-the-go breakfast that will give you energy for what the day has in store for you.  Also having healthy snacks on hand can keep you from consuming the alternative junk food snacks that are usually the most convenient.  For these reasons and more I present to you.... Carrot Quinoa Whole Wheat Cinnamon Muffins.  Dont let the name intimidate you.  There's just so much goodness packed in these muffins I had to fit it all in the title.  These Muffins pack a punch with quinoa, greek yogurt, and carrots in the mix providing Protein, complex carbohydrates, and energy.  Great for breakfast or a pre or post workout snack.  

My top 3 reasons why Runners should eat more Quinoa....

Quinoa is the only grain that is a complete protein, which means it contains all nine essential amino acids your body needs to repair your muscles after a good workout.

Quinoa is rich in complex carbohydrates to replenish muscle glycogen after depleted from your workout.

Quinoa is also a great source of fiber, which can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.  Not to mention trace minerals such as magnesium, riboflavin and antioxidants that Quinoa is packed with.  

Here's the recipe, Enjoy!

Quinoa Carrot Muffins:

makes 16 muffins

Ingredients:

Dry....

1 C cooked Quinoa (1/2 C dry quinoa cooked in 1 C of water)

1/4 C Maple Syrup

1/4 C Brown Sugar

3/4 C Whole Wheat Flour 

1/4 C flaxseed meal

1/4 C Coconut Flour

1 tsp baking soda

1/2 tsp salt

1 1/2 tsp cinnamon

1 tsp nutmeg

wet...

1/3 C Coconut Butter (can use regular butter)

1/2 C low fat plain greek yogurt

2 tsp Vanilla extract

2 eggs beaten

1/4 C unsweetened vanilla almond milk

1 1/2 C carrots shredded 

Directions:

Preheat oven to 350.  Cook the Quinoa by boiling 1/2 C dry quinoa in 1 C water, cook for about 15 min.  Mix the Dry ingredients and the Wet ingredients in a seperate bowl, then combine together.  You can also add nuts to this recipe if you would like.  Fill you Muffin tins 3/4 the way full.  Bake for 18-25 minutes, or until toothpick comes out clean.  

When Muffins are done and cooled, you can store in the freezer to store and heat them up when you want one.  

GRILLED SALMON WITH AVOCADO SALSA

This is hands down one of my favorite dinner recipes!  I've been a salmon lover my whole life and grew up on some pretty amazing recipes, but as of right now this one is my favorite, which is saying a lot!  

This recipe provides a good source of protein, healthy fats, and tons of nutrients you need to refuel your body during training season.  Bonus: I even had left over avocado salsa and had it for lunch the next day on top of a baked sweet potato!  Which is an awesome source of carbohydrates for athletes.  

My top 3 reasons why athletes and everyone should eat more salmon:

1. Eating Salmon improves bone density and strength, combating inflammatory joint conditions such as osteoarthritis.  (thanks to small proteins called bioactive peptide)

2. Eating Salmon can help increase your cardiovascular health.  With its high levels of Omega-3 fats, EPA, and DHA you'll reduce inflammation and keep your blood flowing nice and smooth.

3. Salmon is an excellent source of vitamin D which is crucial on the path to obtaining optimal health and performing your best, while fighting cancer and other life threatening diseases.  

I hope you enjoy this recipe as much as I did, here ya go!

Grilled Salmon with Avocado Salsa:

You will need....

-2 lbs Salmon, 4 pieces

-1 Avocado

-1 Tbsp chopped Cilantro

-Juice from 2 limes

-1 tsp Onion Powder

-1/2 Red onion, small

-1/2 tsp Ancho chili powder

-1 tsp black pepper

-1 tsp Salt (+ extra for taste)

-1 Tbsp Olive Oil

-1 tsp ground cumin

-1 tsp paprika powder

-a grill or panini make 

Here's what you do...

1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix

2. refrigerate for at least 30 minutes

3. Pre-heat the grill

4. Combine the avocado, chopped onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.

5. Grill the salmon to desired doneness. (I grilled for about 5 minutes on my panini maker and they turned out divine!)

6. Top with Avocado Salsa and enjoy

This post can also be seen on Altra Runnings Blog { http://blog.altrazerodrop.com } Which I am now the official recipe guru of I guess ;) But if you're looking for running shoes, you need to try Altra's! {altrarunning.com} Seriously you won't find a more comfortable shoe, its all I wear!  

Zucchini Pumpkin Pancakes!

It's my favorite time of year!! I love the changing leaves, the crisp air, and most of all, pumpkin flavor everything!! 

Happy to share my healthified pumpkin zucchini pancakes! Enjoy:

Pumpkin Zucchini Pancakes! 

Dry ingredients:

-1 1/2 C oat flour 

-1/2 tsp salt 

-1/2 tsp baking soda

-1 tsp cinnamon 

-dash of pumpkin pie spice

*mix together*

Wet ingredients:

-2/3 C pumpkin

-1/2 C unsweetened apple sauce 

-1/4 C brown sugar 

-2 eggs 

-2 tsp vanilla

-1 C grated zucchini

*mix together*

Mix wet and dry together, cook on a pan like pancakes!

I topped mine with Greek yogurt mixed with cinnamon and honey 

Healthy "er" Zucchini Bread

I love september and I love garden veggies!  one of my guilty pleasures is home made bread.  And since garden veggies are in season right now naturally my favorite combo is Zucchini Bread!  I found this recipe and compared to most it is healthier, making it not so much a "guilty" pleasure.  Utilizing some healthy alternatives such as Apple Sauce for oil or sweetener, Coconut oil rather than vegetable oil or butter, whole wheat flour and oat flour in place of white refined flour, ground flax seed to add some Omega-3's, and Honey instead of empty calorie white sugars.  

I Say Healthy"er" rather than officially giving it the title of Healthy due to the fact that it does have Brown sugar in there, plus Honey which is still a sugar, and flour even though it uses better flour options.  But definitely better options than the traditional baking alternatives.  So enjoy! (try not to eat the whole loaf ;) 

So here's the recipe (found on triedandtasty.com)http://triedandtasty.com/2013/07/no-really-its-healthy-zucchini-bread-2/

Healthy"er" Zucchini Bread 

makes 1 Large Loaf+ 2 mini loafs

Ingredients:

-3 C of shredded zucchini (1 large zucchini or 2 med/small zucchini)

-1 C of unsweetened applesauce

-1/2 C coconut oil, softened or melted

-3 eggs

-3 tsp of vanilla extract 

-1/2 C coconut palm sugar, or brown sugar

-1/4 C pure maple syrup, or pure/raw honey

-1 1/2 C whole wheat flour

-1 1/2 C oat flour (ground up rolled oats in food processor)

-2 Tbs ground flax seed

-1 Tbs cinnamon

-1 tsp baking soda

-1/4 tsp baking powder

-1 tsp salt

-1 C chopped walnuts or if you want more of a treat 1/2 C semi sweet chocolate chips (both optional)

Directions:

-Preheat oven to 350 F. Spray your loaf pans with non-stick cooking spray.  Set aside.

-In a stand mixer with the paddle attachment blend zucchini, applesauce, oil, eggs, vanilla, brown sugar, and maple syrup/honey.  

-In a seperate bowl whisk together remaining dry ingredients, except nuts or chocolate chips.

-Pour batter evenly between the loaf pans.  Bake for 40-45 min or until toothpick inserted comes out clean.  Cool on rack 5 minutes before removing from pan.  I dare you to stop at one slice.... ;)

Why I love MYNT products!

Alright I've been so excited to post about this.  I get asked a lot what products I use and recommend for nutrition and up until a few months a go I haven't really been able to give a solid answer.  But knowing what I know about fitness nutrition and weight management I knew what I wanted... Something with around 15-20g of quality protein (Casein to keep me full longer, and Whey to help with quick muscle recovery), no artificial crap, low carbs/sugar to manage blood sugar levels, and delicious taste and texture.  Sounds like a tough bill to fit but I found this all with Mynt Core Protein, plus some extra bonus qualities like being able to customize it to fit my goals.  With Mynt products you can choose between four boosts: a Cleanse to clean out your system for a fresh start, a Pro-biotic for gut and digestion health, a Thermogenic to help you burn fat, and a Build to help with lean muscle building.  I have seen changes in my body with using these products for only 2 months.  I'm leaner and more toned, and I'm not wanting to snack all day!  

Another awesome part of these products is theres a super easy to follow 8 week program that people are getting AMAZING results from.  I have heard so many awesome success stories with clients and other people doing the program, and its so inspiring and motivating.  The products and program were designed by nutritional expert Mark McDonald who has written multiple New York time best selling nutrition books.  

I don't usually speak up about a product unless I'm totally excited and can stand behind it with my stamp of approval, and these products definitely pass that test.  

Heres a link to my personal website where you can purchase the products and its super easy! getfitwithbritm.gomynt.com and it will also be available from my main website.  Easy to order, and autoship is available!

I will be posting lots of yummy recipes that utilize the Core Protein so you'll want to have your supply!  Here's one to get you started:

Protein Strawberry Shortcake

serves 1 large portion, or 2 smaller portions

(me and my husband split the mug cake and it was plenty)

Ingredients:

-1 egg

-1 egg white

-1 scoop of Core Vanilla Bean Protein

-1 small banana

-1 Tbs vanilla almond milk (unsweetened)

-2 Tbs gluten-free flour (I used coconut flour)

-2 Tbs milled flaxseed

-1/2 tsp baking powder

-2 Chopped strawberries (+ more for toppings, can add any berries)

Frosting:

-1/3 C plain Greek yogurt

-1 Tbs Core Vanilla Bean Protein 

-crushed coconut for topping optional

Directions:

-Blend cake ingredients until smooth.  Stir in 2 shopped strawberries into batter.  

-Spray a large mug or bowl with cooking spray.  Pour in batter. 

-Cover with a damp paper towel.  Cook in microwave for 2.5-3 minutes

-For frosting, mix together the yogurt and protein

-when cake is done, tip mug upside down on plate to remove cake.  Cut cake in layers.  Layer with frosting and berries.  yum! (can split in half to serve 2 smaller portions) 

subs:

no flax seed-->1/2 tsp butter

Lite cool whip topping if no Greek Yogurt

Baking with Protein

I love my treats, so I'm always looking for a slightly healthier alternative.  I love baking with Protein and since I've found my favorite Protien, the recipes are even better!  You guys gotta try Core Protein from the new company MYNT.  It doesn't have that bad protein after taste, or chalky texture.  The flavor is amazing, smooth texture, and super clean product.  Gluten free, no artificial sweeteners, 15g of protein per scoop, and only 5g of carbs.  I fully stand behind this product.  Email me if your interested in ordering.  I will have it for sale from my website soon, but in the mean time you can just shoot me and email.  Heres some delicous recipes I've been expirimenting with, enjoy!

No Bake Oatmeal Peanut Butter CoreProtein Balls

ingredients:

-1/2 C rolled oats

-1/4 C natural peanut butter (or any nut butter)

-1/4 C PB2

-1/4 C Honey

-1 tsp Vanilla Extract

-Dash of sea salt

-1 Scoop Vanilla Bean Core Protein Powder*

-1/4 C plain-nonfat Greek Yogurt

Directions:

-Mix all ingredients in a bowl until all is mixed thoroughly.  Roll into small balls, about one heaping TBS of "dough".  You can play with the texture, if too moist, add pb2 or oats, if too dry add more peanut butter or honey or yogurt.  Makes about 12 balls.  Enjoy as a healthier treat, or a post workout snack for a good source of protein.  

Soft & Chewy Chocolate Peanut Butter Protein cookies

Ingredients:

-1 C thick almond or peanut butter 

-6 packets stevia

-1 egg whisked

-1/4 C cocoa powder

-1/4 C Chocolate Core Protein Powder *

-1 tsp baking soda

-1 tsp vanilla extract

-pinch of salt

-1/3 C semi-sweet chocolate chips

Directions:

-Preheat oven to 350 F

-In a large bowl, mix together nut butter and stevia, then add egg, mix well until all combined

-Add cocoa and protein powder, mix well (can use hands)

-Add baking soda, vanilla, salt, and chocolate chips and combine everything well.  

-Scoop into balls and lay on cookie sheet.  Press down with a fork. 

-Bake for 8-10 minutes, let cool for 5-10 minutes.

-Enjoy!!

Workout and Fitness Tips - Focused on Women

This last week I was part of a Spring Cleaning activity with a friend I Train with for a group of women.  It was really fun, there was a clean eating/nutrition section, a gardening section, and I was in charge of the fitness section.  I put together a little Fitness fun facts and quick tips seminar for the ladies and gave them an at home work out that they can do with any sort of step or chair.  It was fun to teach a variety of women who were all at different levels of fitness.  

The four main topics I covered were:

1) How to be more efficient with your workouts (burning more calories in less time)

2) Why lifting weights won't make you huge or manly

3) The importance of core strength and better ways to work the whole core

4) The benefits of HIIT training vs steady cardio

1. How to get more bang for your buck at the gym: The more muscles your contracting at once, the more calories you'll burn.  It makes sense that contracting muscles is what burns calories, so wouldn't it make sense that the more muscles working at one time, the more calories you're burning?  Thats why I love compound exercises, or movements that utilize multiple muscles at one time, rather than just isolating one muscle at a time.  Some examples of this are doing a lunge with a bicep curl, or a wall sit while doing shoulder raises with weights.  This way you're activating both your legs and arm muscles.  

2. Myth buster: lifting heavy weights will turn you into a man= FALSE.  Let me explain.  Men have a lot more testosterone than women which is the main reason they can get huge muscles.  We couldn't get like that even if we tried.  Weights don't make us huge, poor eating habits can make us huge.  Lifting weights will strengthen your muscles which naturally burn body fat.  Its a fact that muscles burn more calories at rest than fat does, and who doesn't want to burn more calories at rest?  I'm the leanest I've ever been because I've started lifting heavier, rather than doing more cardio, so I can attest to this first hand!  Weight lifting (along with eating healthy) will tone and tighten your body and you will love the results.  You want to stick to around 12-20 challenging reps of an exercise.  Doing 50 reps with 5 pound weights is not going to do much for you, trust me!

3. Your Core is the center of everything!  Especially for women and there rolls as mothers, having children, and all the extra stuff we lug around from day to day (car seats, groceries, breasts...)  When I talk about core i'm not just talking about those 6 pack ab muscles.  Your core includes all the muscles under your shoulders to the pelvic region.  Most women after having a baby want to go do a hundred crunches to get rid of the baby pooch, but all that will do is build those muscles outward, and never fully bringing them back together.  We want to work those muscles that wrap around your whole core to tighten that whole area which will lead to a flatter stomach.  The best way to do this is with exercises like Planks, side planks, rotations, stability ball work, etc. 

4. What is HIIT, and why do I love it?  Well let me fill you in on my favorite way to train.  HIIT stands for High Intensity Interval Training.  This is when you do short bursts of max effort intervals, spiking your heart rate, while engaging muscles.  By doing this you rev up your metabolism during and after your workout.  Your shocking your body, while getting muscle work and cardio at the same time.  You can do this in simple ways such as going for a walk, and adding 20 second sprint/jogs along the way, or more intensely by doing 15 seconds of high knee tuck jumps incorporated into your squat routine.  I like to add cardio bursts into my weight training to get a more intense calorie burn while I'm strengthening muscle.

At Home Workout:

upper body-->lower body-->cardio

*do each exercise for 1 minute, 3X through for a 30 minute workout

*you will need a chair/bench/step, whatever you have, no excuses!

1) Incline push up (advanced=decline PU)

2) right leg step ups on chair (adv=add weights, add hop)

3) left leg step ups on chair

4) high knee toe taps to chair

5) dips (adv=legs elevated out straight)

6) split lunge - back leg up on chair (adv=add weights)

7) burpees (adv=single leg burpees)

8) pike push up (adv=one leg lifted in air)

9) booty lift - lay on the ground, heels up on bench, lift hips to ceiling (adv=single leg)

10) jumpin jack w/floor tap - tap the floor with hands when your feet jump out to squat

Southwestern Potato Salad

One of my favorite things about Summer is all of the Summer BBQ's!  The smell, the summer air, long sunny days, being next to a pool, and the food.  We all want to enjoy some good summer BBQ's but the menus can be a little damaging to our bikini bodies if ya know what I mean.  Here's a tasty alternative to the usually calorie and carb packed side dish, the Potato Salad.  With this recipe we switch out starchy white potatoes, with nutrient rich sweet potatoes or butternut squash.  It has a delicious southwestern flair with the cilantro, corn, beans, lime, and quinoa for some added protein.  And don't forget your avocado for amazing flavor and healthy fats.  Well balanced with healthy carbs, fats, and protein. This Salad is delicous warm or cold and will feed a hungry crowd (double if your feeding more than 5 people).  

Southwestern Potato Salad:

Serves 4-6 

Ingredients:

-4 medium sweet potatoes/or 1 medium butternut squash.  peeled and cut into little cubes

-1 Tbs Olive Oil

-Salt and pepper to taste, chili powder for a little spice

-1 15oz can corn (lightly sautéed)

-1 15oz can black beans, rinsed and drained

-1 red pepper, diced (lightly sautéed)

-2 green onions, chopped

-1/2 C chopped cilantro

-2 avocados, diced

-Juice of 2 limes

-1/2 C uncooked quinoa, cook in 1 Cup vegetable broth

Directions:

-In a large bowl, toss the sweet potato/butternut squash cubes with olive oil.  Season with salt and pepper and optional chili powder to taste.  Place the sweet potatoes/squash on a grill over medium heat, or on a pan in a 400 F oven for 10-15 minutes (each side if they're on the grill).

-Place the corn in a pan over med-high heat and light char the kernals, stirring occasionally.

-Cook Quinoa As normal (add quinoa and water/vegetable broth to a pot, bring to a boil, cover and let simmer for 20 min.)

-Let Corn and sweet potatoes/squash cool to room temperature.

-Lightly grill the red pepper slices in a pan over medium heat for 3-4 minutes (don't let them get soggy, just slightly cooked)

-Add the cooked quinoa, corn, black beans, red pepper, green onions, cilantro, avocado, and potatoes/squash, to a big bowl, stir all together, adding the lime juice and salt and pepper to taste.  ENJOY!

-Note-salad will keep in the refrigerator for 2 days

Sweet Potato Brownies! plus 6 reasons to add sweet potatoes to your diet

Why I love Sweet Potatoes! (Besides the fact that they taste AMAZING):

1)Superior fiber content

Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving. The high fiber content gives them a "slow burning" quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.  Also will keep you fuller for longer.

2) Heart-healthy

They contain a large amount of vitamin B6. Vitamin B6 helps keep the walls of arteries, important blood passageways flexible and healthy which allows blood to flow freely.

3) Potassium power house

Sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

4) Rich in beta-carotene (vit A)

Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. It also is an excellent nutrient for eye health and has been linked to prevention of vision loss and macular degeneration.

5) A great source of manganese

Manganese is a little-discussed trace mineral that has some great health benefits. It helps to metabolize carbohydrates which helps support healthy blood sugar levels, which is a huge contributor to weight management! This can help control your appetite for hours as opposed to the temporary satisfaction that comes with most other carbohydrates.

(Ladies.... it also aids with PMS symptoms, bonus!)

6) Rich in vitamins C and E

As if being one of the top vegetable sources of beta-carotene weren't enough, sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.

And who doesn't want beautiful skin and hair?  Yep, they also contribute to a healthy, glowing complexion and vibrant hair! another bonus

So Heres the recipe:

"Healthified" Sweet Potato Brownies

(gluten free, refined sugar free)

Ingredients-

-1 medium sized mashed sweet potatoe (bake 25-30 at 425 F, skin removed)

-1/3 C Honey (or sweetener of choice

-3 eggs

-1/4 C melted extra virgin coconut oil

-1/2 C dark chocolate chips

-2 Tbs cocoa powder

-1.5 Tbs coconut flour

-1.5 Tbs almond flour

-1/4 tsp baking powder

-1/4 tsp vanilla

-1/4 tsp cinnamon

-pinch of sea salt

-as much nut butter as your heart desires to drizzle on the top

Directions-

-Mix wet ingredients then add in dry ingredients.  Mix well and pour into a 8x8 baking dish lined with parchment paper.  Bake for 30-35 min.  Let cool and drizzle with nut butter.

Nutrition Facts without Peanut Butter topping:

for one Brownie (if cut into 15 brownies)

-Calories- 129

-Fat- 7.5g

-Carbs- 16g

    -sugars- 10g

-Protien- 2.1g

Hooray for Lentils!

LENTILS......

Lately lentils have become a lovely addition to my diet, and whats not to love about them?  Low in calories and high in nutrition, what more could you ask for?  Lentils are the perfect legume to eat in the summer in salads, spreads, a flavorful warm soup, or tossed into a variety of recipes to add some variety. Most of us gravitate towards foods that are easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.

These little guys are packed with so many health benefits including:

1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. (In other words, you'll be nice and regular :)

4. Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.  A huge contributor to weight management!

5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26% of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

6. Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.  Many women (including myself) have low iron levels, so eat up!

7. Weight Loss – Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

Tips for Preparing and Cooking

Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.

The Healthiest Way of Cooking Lentils

To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency—typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.

Flavor Bursting Red Lentil Soup (Chicken Optional)

Ingredients:

-2 cups red lentils

-5 cups vegetable broth

-1 onion, chopped

-1 can crushed or dice tomatoes

-Juice of 1 lemon

-2 cloves garlic, minced

-(2-3 lbs uncooked chicken, cubed) -optional

*Spices: you can use whatever. About 5 tsp total. I used 2 tsp cumin, 1 tsp paprika, 1 tsp curry powder and 1tsp cinnamon. (You could substitute these with turmeric or coriander too, or omit one of the spices and add more of another if you don't have it )

Directions:

1) In a pot, heat about 2 tablespoons of oil on medium heat, 

2) add onions and cook for a few minutes until they start to soften

3) add the minced garlic and all the spices. Also add 1.5tsp salt and 1/2tsp pepper. Cook for about 1 minute

4) then add broth and tomatoes and turn heat up to bring to a boil. *this is where you would add your uncooked chicken cubes

5) Add the lentils, cover and cook for 45min-1 hour (or until lentils are soft) on medium heat, just so that it simmers.

6) squeeze in lemon juice at the end. 

Makes about 7 servings. 

I also put some chopped cilantro at the end, but that's optional.

Healthy Baking Substitutes

One of my favorite Hobbies is cooking and baking, mostly baking, which can be a problem.... I usually find myself scarfing down the majority of what I've baked!  Then I feel sick....and guilty.  Well I've found some solutions to this problem.  Theres a way to enjoy what you bake with out filling sick or guilty with some simple tricks in the kitchen.  Here's some of my favorite healthy swaps to use while baking:

1. Unsweetened apple sauce for sugar: (cuts a ton of calories, and makes for a delicious moist product.  Can use 1:1 for sugar, but can cut liquid down about 1/4 for the recipe depending on consistancy)

2. Mashed bananas for fats or sugars: (make sure your bananas are very ripe.  adding nutrients and cutting calories)

3. Coconut milk for cream

4. Greek yogurt for sour cream, mayo, or cream: (adding protein, and reducing calories and fats)

5. Agave Nectar/honey for sweetener:  Still sugar but not empty calories, more nutrients that white sugar.

6. Black Beans for flour: (cuts out gluten, adds protein.  Best in my black bean brownies that you can find on my website.  Can sub 1:1 ratio)

7. Oat flour, or whole wheat flour for white flour: (adds nutrients, fiber, texture, and cuts out gluten if using gf oats.  for every cup of white flour, sub 7/8 cup of whole wheat/oat flour)

Here's a delicious muffin recipe that uses some of these substitutes, and you can enjoy without the guilt!  Maybe save a few for someone else ;)

Carrot Ginger Protein Muffins

INGREDIENTS

1 mashed banana (about 1/2 cup)

1/4 cup unsweetened apple sauce

1 cup grated carrots, chopped

2/3 cup egg whites, or from the carton I used 1 whole egg and 2 egg whites

3/4 cup oat flour (just pulverized oats!), I used whole wheat flour

1 cup oats (I used quick cooking but it doesn’t matter!)

1 Tbsp Coconut Flour

1/4 cup low fat Cottage Cheese

1/4 cup nonfat Greek Yogurt (You can probably sub cottage cheese for greek yogurt, but I used what I had)

1/2 cup baking stevia/splenda/sweetener

1/2 cup vanilla protein powder, I used Whey

1/2 tsp vanilla extract

1 tsp fresh grated ginger

1 tsp cinnamon

1 tsp baking powder

1 tsp baking soda

dash of salt (optional)

optional add-ins: walnuts raisins

PROCEDURE

Preheat oven to 350 F.

Combine all ingredients in a large bowl and mix together. Divide batter into muffin pan (sprayed with olive oil cooking spray).

Bake for 10-15 minutes.

Enjoy!

This recipe yields 16 muffins.

NUTRITION per muffin (1/16 of recipe).

 70 calories

 9.5g carbs

 1g fat

 5g protein

Lean and Green for Dinner, and Why....

When you wake up and look at your day think of it like an ALLIGATORS mouth like this > start your day off with the biggest meal and slowly decrease in size. Think about this, you wake up, your rushed dont eat breakfast, maybe grab some lunch on the go then you get home and you are 1. Tired and Exhausted, 2. ready to just relax and wind down 3. you are STARVING! you then continue to eat a huge meal and fall asleep. Its the way we grew up, dinner- big meal. Your body is beginning to slow down at night, when you eat a lot and go to bed, yes your body continues to burn calories even while you sleep but not as much as durning the day. Therefore, most of it will be stored and little will be used for energy (mostly likely stored as fat). So, begin to eat a bigger breakfast. Stick with your snacking all day long. You wont be ‘STARVING’ at night for dinner. And, try and eat little or no carbohydrates for dinner. (these carbs include- potatoes, pastas, breads, crackers). Why no carbs? The reason is this, Your body does not need the carbs for fuel. So omit them, you will wake up hungry in the morning and you will devour a breakfast of champions. balance your meals with 3 parts: protein, healthy fats, and carbs (mostly from fruit/veggies). sum it up: Dinner = protein & greens! > alligator mouth. & continue to eat 6 meals a day. drink a lot of water.

This salad is a great dinner option!  It keeps you full and satisfied without weighing you down.  Quinoa is a complete protein and a clean carb.  The Garbanzo beans also add protein and fiber.  The vegetables are full of vitamins,  Fiber, and all sorts of good stuff.  You can add grilled chicken also for some added protein.

Balsamic Quinoa Vegetable Salad

-1 C dry Quinoa, (cooked in 2 cups water, add salt & pepper to taste)

-1 1/2 C chopped carrots

-1 1/2 C chopped broccoli

-1 can low sodium Chickpeas (garbanzo beans)

-1 C sliced mushrooms

-1/4 chopped red onion

-1 large cucumber sliced, and quartered

-1 bell pepper chopped 

-2 celery stocks, sliced

-1 Cup cherry tomatoes, halfed

-Homemade Balsamic Vinegar dressing (1/3 balsamic, 1/3 C apple cider vinegar, 2 Tbs olive oil)

Directions:

Mix all vegetables in large bowl, add cooked Quinoa.  Pour dressing on (as much flavor as you like) and stir around to coat entire salad.  Can add to spinach or lettuce or just eat as is.  Could add cooked chicken for some extra Protein.

featuring.... THE QUEST BAR

So if you haven't tried a quest bar yet, go to your nearest health food store, buy one (or a few), and enjoy.  Being a personal trainer, with early mornings, going back and forth between jobs, I find myself having to pack up for the whole day, including all of my meals.  This can be a problem since most on the go, convenient things are full of sugar, and a whole list of ingredients that you can't even pronounce (which is never a good thing).  Not to mention the taste is never all that great.  Also being active all day I need something to keep me satisfied for longer!

These problems were solved with the Quest Bar!  Each bar has around 140 calories, 20 g of quality Whey Protein, 17 g  of plant based fiber to keep you full without upsetting your stomach, and no sugar, sweetened with natural sweeteners, stevia and erythritol.  You can check out the specifics on your own here http://www.questproteinbar.com/ingredients

Not only are they great right out of the wrapper but there are tons of amazing recipes using quest bars where you can bake them, microwave them, sprinkle on the top, or even freeze.  With flavors like cinnamon roll, cookie dough, banana nut, double chocolate chunk, cookies and cream, and white chocolate raspberry, these recipes are amazing!

So here's a couple creations I've tried, tested, and approved!  Enjoy:

Peanut Butter Cinnamon Roll:

-1 Cinnamon Roll Quest Bar

-1 Tbs PB2 powder

-2 Tbs nonfat, plain greek yogurt

-dash of cinnamon

Roll out Quest bar (may help to heat in microwave for about 6 seconds to soften)

Then cut into 2 long strips.

Mix yogurt, PB2, and cinnamon

Spread mixture evenly on both strips.

Roll up like a cinnamon roll.

bake at 350 F for 6 minutes, and Enjoy!

Raspberry White Chocolate Dessert Burrito:

-1 Raspberry white chocolate Quest Bar

-1 low carb tortilla

-honey to drizzle

Wrap your Quest bar into the tortilla like a burrito and grill in a pan until warm and melty all the way through, flipping sides occasionally.  You may also do this in a panini/sandwhich press

Drizzle top with honey and dig in!  So delicious

At Home, 30 Minute, Bench Workout!

10 exercises with a bench

*perform each workout for 1 minute, repeat circuit 3 times 

Thats a 30 minute full body workout you can do from home!

Short on Time and and resources?  This workout allows no excuses

1)   Dips {works back of arms/triceps, and shoulders} 

-How To- 

                 - place hands on edge of bench, fingers facing forward.

- feet out in front of you, knees bent for level one, knees straight for level two

- bend elbows keeping arms close to your side, then back to straight

 

2)   Plank {works core}

-How To- 

                 - keep body in a straight line from neck to heels, abs held in tight

- level one= hands on bench, feet on ground

- level two= elbows on bench, feet on ground

- level three= hands on floor, feet up on the bench 

3)   Step Over Lunges {works quads, glutes, hamstrings}

-How To- 

                 - start with one leg up on the bench and one on the floor 

- using your top leg strength step up and over the bench (foot stays on bench)

- repeat coming up and over the bench

4)   Decline/Incline Push Ups {works chest, arms, core}

-How To- 

                 - level one= hands on bench, feet on floor, body in straight line.  Push up 

- level two= hands on floor, feet up on bench, body in straight line. Push up

 

5)   Bench Donkey Kick {works shoulders, legs, heart rate}

-How To- 

                 - hands gripping sides of bench, feet on one side of the bench

- keeping your hands in position, jump your feet up and over to the other side of 

   the bench, repeat with speed.

6)   Shoulder Pike Push Up {works shoulders, core}

-How To- 

                 - hands on the gloor and feet up on the bench, hips piked up towards the ceiling,

              body Facing the floor

- bend elbows bringing head towards the ground, then back up

7)   High Knee Tow Taps {works legs, heart rate}

-How To- 

                 - stand facing the bench, alternate tapping toes on the top of bench, high knees, fast speed

8)   Hip Raises {works glutes, hamstrings}

-How To-

                 - lie on the ground facing up, with heels up on the middle of the bench

- using your glutes and hamstrings, raise your hips towards the ceiling, then back down

9)   Single Leg Hip Raises {Level 2 of above exercise}

-How To- 

                 - same as before but one leg is up in the air and one leg is on the bench

10)  Side Plank Raises {works obliques, core}

-How To- 

                 - Right arm starts on the bench, facing to the side, and feet stacked on the floor

- lift hips towards the ceiling, small pulse motion

- switch to other side with left arm on the bench

- Level 2= raise top leg, bring knee to elbow, while keeping that bottom hip lifted

*Ab Bonus*

                 - lie on bench facing up, extend legs out, then bring knees into chest