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Post Workout Green Smoothie 

12 Feb

Need a little something to carry you through your busy post workout morning? This has certainly helped me not pass out from fatigue while getting kids carpooled and fed on many a school morning. All you really need is a super duper blender — I’m kinda partial to my Vitamix but each to his own I’m sure you love whatever you happen to have too.

Green Go Juice:

  • 1 cup almond milk
  • 1/2 green Apple
  • 1/2 small lemon — cut off the rind and freeze the other half for tomorrow 
  • 1 Tbsp peeled fresh ginger, feel free to prep extra and freeze for later
  • 1/2 cucumber chopped 
  • 2 stalks celery 
  • Large handful kale
  • 2 Tbsp powder Stevia 

It works well to prep the fruit and veggies and put them in ready-to-go bags to store in the freezer. Just empty bag in blender after you’ve put in the almond milk. Blend and pour into your favorite big cup. Super refreshing and energizing.


Triple Threat Veggie Burger

12 Feb

Want some veggies with your veggies? Cause you know you can never get enough of a healthy thing right? Especially when you balance that with dark chocolate.

This super stacked burger is my current go to for lunchtime grumblings. I keep all the veggies a fixings prepped and ready to go in the fridge.

Cauliflower Bun:

  • One cauliflower head riced or two Trader Joe’s sized pre-riced cauliflower packages (microwave 8 minutes)
  • 5-6 eggs depending on size of cauliflower, it should look batter like not too dry
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tsp garlic seasoning (I use one mixed with other spices)

Cook on over medium heat on nonstick skillet, like latkes. Let cool, store in fridge for up to a week in Tupperware. 

Pick and heat your favorite veggie burger. I used the original BOCCA burger this time. Warm two cauliflower buns and top with a little guacamole or hummus (I make my own) and mustard. I then layer spinach, tomatoes, thinly sliced cucumbers, zucchini, bell peppers, burger and sprouts. Not a complicated recipe but those are the best kinds.

Pumpkin Spice Protein Pancakes

19 Nov


During this time of year I sort of become obsessed with “pumpkin spice” seasoning. I put it on absolutely everything that makes even a little bit of sense no judging here — celery, PB and yes pumpkin spice is delicious. It just makes me happy.

In this spirit I went perusing for protein pumpkin pancake recipes the other day and couldn’t really find one with enough pumpkin or spice for me so I decided to workout my own. After several trial batches I found the right taste-bud pleasing combination for me. I can eat the entire batch and not feel guilty cause they’re super healthy, as just a bonus they also fill me up and keep me satisfied until late in the afternoon. The above Instagram pic. is an earlier version, good but I’ve finally made them great. I kind of love them, a lot.

Pumpkin Spice Protein Pancakes


1 C. pureed pumpkin (plain)

2 eggs

1 Tbsp. PB2 or your favorite protein powder

1/2 tsp. baking powder

2 tsp. pumpkin spice

1/2 tsp. vanilla extract

1/4 tsp. maple extract

4 packets stevia

dash of salt

Mix well. I just use a spoon and mix it up in a large measuring cup. Preheat nonstick skillet over medium-low. Spray a little olive oil and spoon/spread out a medium sized circle. I’ve found a medium-low heat is important to prevent scorching. I topped mine with unsweetened homemade applesauce I cooked super quick in the microwave — just one apple, peeled, diced — small. Nuke for 2 minutes, puree a little if you like and of course add pumpkin spice. Yum!


Lite and Fit Lemon Cheesecake — No Bake!

2 Apr

2/3 C. Boiling water
1 small pkg. sugar free lemon jello
Dissolve jello in water, let cool and place in blender. Add:
1 C. Fat free cottage cheese
1 (8 oz.) block fat free cream cheese
1/4 C. Stevia or sweetener
2 tsp. lemon juice
2 small pkgs. Lite n Fit Dannon Greek yogurt vanilla flavored fat free sugar free (I’ve also used non Greek yogurt vanilla flavored which is still good but not as creamy in texture)
Blend, obviously. From this point you can put in snack sized Tupperware, it makes nine cheesecake treats you can have all to yourself — or if you’re wanting to share with a group just pour it in a pie tin with or without crust (if going with crust I would recommend my oatban gingered pie crust I’ve posted before which is super easy:
Gingered Oatbran Crust
3/4 C. Oat bran, 6 tsp. Splenda brown sugar, 1 tsp. ginger, dash butter extract, 6 tsp. warm water. Press into bottom of large pie dish or cheesecake pan with release sides. Bake 350 for 10 minutes, cool — can press a little more into sides if you like at this point. Fill and refrigerate 4-6 hours. Serve with a little fat free Reddi whip if you desire and indulge without guilt.)


June Exercise Challenge

19 Jun

The exercise challenge this month comes from Bodyrocktv it’s the 550 Rep Fat Massacre. My best time so far was 21 min. 24 sec. it really, really hurt good. Let me know your best time on them. The website has a tutorial on how to do each move but here are the exercises:

Backward Lunge Kick ups 25 ea.
Walkover pushups 50
Mountain Climber 50
Sumo Squats Knee ups 50
One leg bridge 25 ea.
Side to side squat and leg lift 50
One arm triceps pushup 25 ea.
Star Crunch 50
Diagonal touchdown
25 ea.
Side plank lift 25 ea.
One leg wall sit 25 ea.

Hot Curried Fruit

19 Jun

This is a sweet dish with a bit of spicy Indian flavor from our latest Healthy Eats Group.
Ingredients:1 (29 oz.) can sliced pears (drained)
1 (29 oz.) can sliced peaches (drained)
1 (20 oz.) can pineapple chunks (drained)
2 (17 oz.) cans apricot halves (drained)
1/2 C. butter, melted
1 C. packed brown sugar
1 1/2 T. Cornstarch
Curry Powder to taste (1/2 to 1 tsp.)
Place well-drained fruit in a 9 x 13 baking dish. Combine remaining ingredients and spoon over fruit. Bake at 350 degrees, for one hour basting occasionally. Optional: Few maraschino cherries for color. — Submitted by Marcia Marshall


Clean-Eating Breakfast Parfait

30 May

A clean-eating, quick breakfast with protein, whole grains, and a touch of sweetness from fresh fruit fiber.

Fat Free Greek Yogurt
Berries: blueberries plus strawberries
Bare Naked Vanilla Almond Crunch Granola

Layer in parfait cup starting with yogurt, berries, yogurt, berries and top with granola. Simple, fast and delicious.— Submitted by Kate Wilson


Banana Strawberry Muffins

30 May

The thing about sprouted wheat flour is that your body is able to process it more like a vegetable as far as nutrition and digestion than a grain which just makes yummy muffin eating a little healthier.
2 Eggs
1/2 C. Unsweetened Applesauce
1/4 C. Canola Oil
3/4 C. Packed Brown Sugar
2 tsp. Baking Soda
1 tsp. Vanilla Extract
3 Bananas, mashed
4 drops Doterra Cinnamon E.O. (could maybe use cinnamon extract)
1 drop Doterra Wild Orange E.O. (or orange extract)
2 C. Sprouted Wheat Flour
1 C. Fresh or Frozen Strawberries, sliced
Mix first 7 ingredients well. Stir in E.O.’s with a spoon; mix well. Then add flour. When mixed, add sliced strawberries. Spoon into greased or lined muffin tins. Bake at 375 degrees for 15 to 20 minutes until golden brown or until tops of the muffin spring back when pressed lightly. Makes 12 servings.— Submitted by Marcia Marshall


Book Recommendation: “The Relaxation Response” — very Zen

16 May

I just love it when I read a book and it just ties back to something within my very core that I’ve always known to be true but then someone goes a does a bunch of research with monkeys and human test subjects to give that eternal truth scientific backing.
“The Relaxation Response,” written by Herbert Benson, M.D. and first printed way back in the ’70s and then updated and printed again and again does just that, back eternal truths. Benson, a cardiologist originally was just looking into various avenues of helping his patients recover and prevent further heart problems. He was finding all kinds of problems with the side effects of the blood pressure medication he was prescribing his patients and eventually stumbled upon meditation as a treatment for lowering blood pressure and preventing hypertension and other diseases. He talks about how they trained monkeys to control their blood pressure by turning on colored lights they’d been conditioned to react to. They continued their study with human subjects having them regularly practice meditation and relaxation practices and found after several weeks they all had a significant drop in blood pressure.
He sugests practicing meditation once or twice a day but not after eating a large meal, during meditation his subjects repeated the word, “one,” to drown out internal dialoge help them relax. Another technique for meditation is to chose a prayer from your religious practice to utter and drown out other thoughts. A quiet place is generally the best place to practice meditation but he says some prefer to do it on subways or trains as well, obviously the chanting would be internal in these situations.
I am a religious person and have always thought it was important to pray and meditate because it makes me feel better, calmer. After reading this book I had the thought that they commandment that God gave to pray always wasn’t really for his benefit, it’s not like he doesn’t already know what we need or want. I think perhaps he gave it to us, to help us feel better and prevent high blood pressure and eventually heart attacks. Interesting.
I found my copy of this book on Amazon, used for super cheap but I am sure they must have a version down at the local library since it’s been around long enough.


May-April Exercise Group Challenge

16 May

The Healthy Eats Exercise Challenge comes from the Sexy Leg Workout to get ready for swim suit season. It was posed to us from our sweet Kate Wilson and I hope everyone is feeling and seeing the results. I know I’ve been brutally sore post workout many times already this month. So swimsuit here I come!

20 squats
30 lunges
40 calf raises
50 second wall squat
100 jumping jacks
50 second wall squat
40 sumo squats
30 leg raises
20 squats