December 2011
55 posts
4 tags
Dessert Series: The Cookie
8. Vegan Sweet Potato Breakfast Cookies
Rich in beta-carotene, sweet potatoes reach their peak during the fall and winter seasons. Take advantage of this orange-fleshed root vegetable by baking it into a scrumptious cookie full of healthy whole grains.
Ingredients: 2/3 c. sweet potato puree 2 tbsp. ground flax seed 1/4 c. almond milk 1/3 c. canola oil 1/2 c. maple syrup 1 tsp. vanilla extract 1...
4 tags
5 tags
Work it Out Wednesday: Abzilla
Today is Work it Out Wednesday, and why not do a little whittle-the-middle work since we are still all feeling the effects left from Christmas dinner! These exercises are great because they are easy to do at home, which means you can do them NOW! Try doing all 4 in order 3 times throughout the day, or add them into your workout regime with short cardio bursts in between. Try skipping for 1 minute...
4 tags
Dessert Series: The Cookie
7. Vegan Chocolate Chip Cookies
Both vegans and non-vegans can help themselves to these chocolate chip cookies. Whole-wheat pastry flour, which still retains much of its natural vitamins and minerals, gives this classic recipe a nutritious—and yummy—spin.
Ingredients: 7 tbsp. Earth Balance, plus 1 tbsp. extra virgin olive oil 1/2 c. packed brown sugar 1/4 c. cane sugar 1 flax egg (1 tbsp. ground...
2 tags
9 fridge foods to stock up on
Sometimes it’s hard to know exactly what you should have in your fridge. You reach for a snack, but all your edibles need time, preparation and some creativity to make them come to life. Well, here are 9 foods that you can be sure to fill your fridge with so that meals and snacks are made easy no matter what time of day you are feeling peckish at!
Your grocery list made easy!
- - - - - -...
3 tags
Goal Setting: 7 Questions
Here are some questions that are sure to get you thinking for your New Years resolutions. Check out the post and follow up with the following!! 7 Questions to help you start Goal Setting: 1. What are the 8 things you value most in life?
2. In 30 seconds or less, write down the 3 most important goals in your life right now.
3. What would you do if you won $1 million?
4. What would you do if you...
2 tags
4 tags
Dessert Series: The Cookie
6. Pumpkin Protein Cookies
Fall just wouldn’t be the same without an abundance of pumpkin-flavored treats, and this recipe allows you to indulge in them without feeling guilty. Made with vanilla protein powder, these spicy pumpkin cookies are perfect for a quick breakfast or afternoon snack.
Ingredients: 1 c. pumpkin puree 1/4 c. applesauce 1/2 tsp. cinnamon 1/2 tsp. pumpkin pie spice 1/4...
3 tags
Set goals, live your aspirations, be...
Goals are good. No, goals are GREAT! Christmas is over, which means 2012 is approaching faster than ever, so the time for getting on those new years resolutions is NOW! Whenever New Years comes around, we all decide to have a few resolutions. Whether it’s to get more sleep, call family on a more regular basis, exercise regularly, eat cleaner, be on time or just prioritize more me...
1 tag
4 tags
Dessert Series: The Cookie
5. No-Bake Cocoa Cookies
No baking required for these delectable bite-sized morsels! This bare-bones recipe calls for commonplace ingredients like instant oats and milk, which, when combined, create a healthy low-fat cookie.
Ingredients: 1 banana, mashed 4 tbsp. butter 1 c. sugar 3/4 c. unsweetened cocoa powder 1/2 c. nonfat milk 1 tsp. vanilla extract 3 c. instant oats 1/2 c. peanut butter
...
6 tags
Bottom to Top for Abs
WORK YOUR UPPER ABS LAST:
Many traditional abs exercises target the top of your abs. Problem is, they neglect your lower abs and obliques. Try starting your workout with lower-ab moves like this (a) Double-Leg Lower Lift and this (b) Bicycle Maneuver, which both work multiple areas of your abs. Then, if you have time, end your training session with upper-ab work. a). Lie faceup with both legs...
5 tags
Let's Get to It: Training Tips for You
So, Christmas is over, and whoa did it ever go by quickly! While Im sure the majority of us are still digesting Christmas breakfast, dinner, baking and desserts, I have some awesome tips that you can at least read for now, so that when you hit the gym or HIIT (pun, anyone? heh) it up at home, you can take into account these little tricks that will be sure to get your metabolism, muscles and mojo...
4 tags
Dessert Series: The Cookie
4. Carrot Cake Cookies
You can skip the cream cheese glaze when it comes to these chunky carrot cake cookies. They’re tasty enough with a sweet, moist texture from crushed pineapple and juicy raisins. Plus, a cup of freshly grated carrots means these cookies are loaded with fiber.
Ingredients: 1 c. white whole-wheat flour 1/2 tsp. baking soda 1 1/2 c. rolled oats 1 tsp. cinnamon 1/4 tsp....
3 tags
4 tags
Wednesday: Work it Out!
Wednesday this week, right smack in the middle of Christmas mayhem! So why not de-stress a bit, and work it out the right way? A few exercises you can do to work out that tension, that energy and all that sedentary online-shopping! It’s wednesday people, work it out! Between each exercise, add 1 minute of skipping, 1 minute of plank then 1 minute of mountain climbers. Repeat the set of all...
5 tags
4 tags
Dessert Series: The Cookie
3. Peanut Butter Quinoa Cookies
Greasy peanut butter cookies get a healthful twist! Commonly used in salads or entrées, nutrient-dense quinoa grains take center stage in this simple recipe. Quinoa gives the cookies a full nutty flavor, while natural peanut butter, raw honey and cocoa nibs promise a dessert that’s still sweet.
Ingredients: 2 c. quinoa, cooked and cooled 1/2 c. natural...
4 tags
Move of the Day: Super Squats
SKATER SQUAT
WORKS: LEGS AND BUTT
Stand with feet together and arms at sides, hands in fists. Jump to the left as you extend left arm behind you and bring right fist toward chin, landing on left foot with right leg raised behind you. Immediately squat [shown], then repeat in opposite direction. Continue, alternating sides.
2 tags
5 tags
4 tags
Dessert Series: The Cookie
2. 20-Minute Applesauce Cookies
These satisfying sugar-free treats are so packed with dried cherries and rolled oats that they taste more like delicious granola bars. As an added bonus, you can whip them up in less than half an hour.
Ingredients: 3 ripe bananas 2 c. rolled oats 1/3 c. applesauce 1 tsp. vanilla extract 1 tbsp. ground flax 1/2 c. dried cherries
Directions: Preheat oven to 350...
1 tag
“”
– Did You Know?… Water is crucial in removing unwanted toxins from your body. Your liver and kidneys require water to function. If you aren’t drinking enough of it, the toxins that these organs are designed to filter out will build up and potentially cause serious problems. This is...
2 tags
4 tags
The Dessert Series: The Cookie
So, after a few recipe posts on healthy cupcakes, I though why not get some good cookie ones in there? After all, while cupcakes are fun, cookies are definitely a seasonal treat that we make, perhaps, a little more frequently to have a delicious variety when visiting the folks or friends or just bring to partays! ;) So here it is, without further due: The Desert Series - Cookie Edition.
1....
4 tags
Move of the Day: Thursday's Plank-It
PLANK HEEL TOUCH
WORKS: ABS, LOWER BACK, CHEST SHOULDERS, AND TRICEPS
Get in plank position with feet shoulder-width apart. Bring right heel toward your butt as you reach back and touch it with left hand [shown]. Return to starting position and repeat with opposite arm and leg. Continue, alternating sides.
1 tag
“”
– Did You Know?… The most basic way in which water effects your weight is in how it effects your appetite. Often when you start to feel hungry your body is really trying to tell you that it just needs more fluids. Try having a glass of water next time you’re having a craving and see if it...
1 tag
A day like this...
Everyone has their on and off day’s. We are allowed to have them and we should, even if it just means one day pushing yourself and the next day taking a break. Sometimes though, our off day entails feeling lethargic, drawn, fatigued and all in all, sloth-like.
I am having one of those days today.
Whether it was from doing two hot yoga classes yesterday then teaching, or perhaps festively...
3 tags
Ginger Snaps are the Bomb!!
So, many of us probably have really good memories of ginger snap cookies around this time of year. Whether from making gingerbread houses at school or just simply smelling the rich ginger and nutmeg from the cookies as they bake at grandma’s, ginger snaps are without a doubt a seasonal treat. This is a great recipe that the ladies at toneitup put together, and wow do these little babies pack...
4 tags
Move of the Day: Jumping Lunges
You already know and love (to hate?) lunges for their butt-blasting ability. Add a jump in between alternating legs to up the difficulty and cardio factor. Start by stepping your right foot forward into a deep lunge, until your leg is parallel with the ground. Then jump, bringing your back (left) foot forward and landing in a lunge. Tip: You can step through each lunge if jumping gets too hard.
...
4 tags
2 tags
“”
– Did You Know?…
Electrolytes are essential minerals in your body that have an electrical charge. They include sodium, calcium, potassium and magnesium and they are important to muscle and nervous system functions. Water is necessary to carry these electrolytes through your body and into cells...
2 tags
3 tags
Dessert Series: The Cupcake
6. Lemon Ricotta Cupcakes with Blackberry Icing
Creamy ricotta brings out a cheesecake-like flavor in these luscious lemony gems. Blend tart blackberries into store-bought vanilla icing for an easy, naturally colorful finishing touch.
Ingredients: 2 c. good quality part-skim ricotta 1/2 c. sugar 1 egg + 1 egg white 1 tsp. vanilla extract 3/4 c. cake flour 1 tsp. baking soda 1 dash salt 1 lemon,...
5 tags
Plan Your Workout
Planning in advance can sometimes be a little difficult if your schedule isn’t one which is set. After years of working in the service industry, I got used to a schedule that was changing on a week to week (sometimes day to day even!) basis. It is, however, a great idea to plan ahead, especially when it comes to your workouts. If you rely too much on going with the flow when it comes to...
2 tags
“”
– Did You Know?…
Water is crucial in the formation of body fluids that help your body protect itself from disease. White blood cells, which fight disease are transported in a fluid called lymph that is mostly water. It is also important that your eyes, mouth and nose have enough moisture to...
4 tags
Move of the Day: Killer Ab Kick
FRONT KICK TABLETOP
This move combines a little Pilates and a little kickboxing to really challenge your abs and arms.
How to do it: Start sitting up on the ground with your knees bent, feet flat on the floor. Place both hands behind your hips on the floor, fingers pointing in towards your hips. Lift yourself a few inches up off the floor with your arms and bend your...
3 tags
Dessert Series: The Cupcake
5. Clean Eating Pumpkin Cupcakes with Chocolate Pumpkin Frosting
Your daily calorie intake won’t suffer if you indulge in one of these pumpkin muffins, which clock in at 179 calories each. Topped with a generous spread of chocolate pumpkin frosting, these cupcakes make a satisfying snack or dessert.
Ingredients: For the cupcakes: 1 c. canned pumpkin (not pumpkin pie mix, just pure...
3 tags
“”
– Did You Know?…
To boost your energy; instead of reaching for a coffee, try a green juice instead. “Chlorophyll, the green pigment in plants, helps oxygenate the blood, creating increased brain function and physical energy,” says Judita Wignall, author of Going Raw(Quarry Books)....
3 tags
5-Factor Program
This workout uses an advanced technique called “supersetting,” in which you do two exercises back-to-back without resting in between. This makes the workout shorter (as little as 25 minutes a day, 5 days per week) but keeps your heart rate elevated longer, so you burn more calories.
PHASE 1 5 Minutes of Cardio Warm-Up
What to do: Jump rope, walk, cycle, stair climb or use a cardio machine...
3 tags
Dessert Series: The Cupcake
4. Healthy Almond Cupcakes with Pomegranate Frosting
This recipe requires several steps, but the result is a delectable creation reduced in both sugar and fat. Almond extract sweetens these cupcakes, while applesauce bestows a moist texture. As an antioxidant-rich bonus, each cupcake is coated in tangy pomegranate frosting.
Ingredients: For the cupcakes: 1/2 c. all-purpose flour 1/2 c....
3 tags
3X Abdominals: Pilates Inspired Abs for You!
1. BACK KICK PLANK:
Kick your basic plank up a notch with this move to tone your core, glutes, and arms.
How to do it: Start on all fours with your hands under your shoulders and your knees under your hips. Keeping both arms extended (elbows soft) and pressed into the ground, extend your right leg back behind you and then bring the left back to meet it so that you are in a full plank pose (or...
3 tags
Dessert Series: The Cupcake
3. Gluten-Free Vanilla Cupcakes
Keep it simple with these gluten-free cupcakes made from commonplace ingredients found in any kitchen pantry. With an equal ratio of egg whites, gluten-free flour, sugar, and butter, measuring ingredients is quick and easy.
Ingredients: 6 oz./170 g. egg whites at room temperature 1/2 c. whole milk at room temperature, divided 2 tsp. pure vanilla extract 6...
3 tags
“”
– Did You Know?… Fatty fish such as mackerel, herring, tuna, and salmon are chock full of omega-3 fatty acids. Eating fish twice a week can reduce your risk of developing heart disease by decreasing inflammation and lowering triglyceride levels, and it may even help boost your HDL levels.
Anonymous asked: what if you're naturally a very muscular person? I have big bones and muscular body...how do i tone and define it without looking like a man?
3 tags
Weekending Active
Just because it’s the weekend doesn’t mean you should be lazy and spend the day wasting away on the couch. So way, hosay! So get off your duff and try these 4 moves. They are easy to do at home, so no excuses!
Get those legs fired up with these great toning...
1 tag
3 tags
Dessert Series: The Cupcake
2. Pistachio Cupcakes with Blackberry Buttercream Frosting
Naturally sweet, buttery pistachios offer the perfect base for these treats. Bursting with chopped pistachios, which pack a nutritious punch, each cupcake is full of nutty flavor. The fruity frosting in this recipe calls for a healthier blend of Greek yogurt and fresh blackberries instead of a typical high-calorie option.
Ingredients:...