FITNESS FRIDAY: ON DEMAND WORKOUT

Yay we survived another week of work, school, and busy schedules!!! Time to enjoy the weekend :) I am taking a break right now from starting to pack up my stuff to move back home with my parents next week, and let me tell you, packing sucks! I never realize how much stuff I have until I have to pack it all! Thank goodness for the liquor store and their free boxes!

So for today's FITNESS FRIDAY, I want to share one of my favorite workouts on demand:

Kathy Syphers Interval Exercise

 I swear I noticed a change in my body after three days of doing this interval workout. Its a tough thirty minute workout, but not too tough. And it works arms, legs, and core with small weights.

To find it On Demand, go to the workout section, go to weight loss, and then find the interval workout.

Cathy also has other workouts in the cardio section which I have tried and love them too. 

However the interval workout is definitely my favorite.

After your workout, treat yourself to this healthy recovery treat: HEALTHY CHOCOLATE BANANA ICE CREAM

 http://confident-beautiful-motivated.tumblr.com/post/4418288504/rouxeats-chocolate-banana-ice-cream-freeze-a

AND ALWAYS REMEMBER:

YOU ARE BEAUTIFUL....SOMETIMES I DON'T FEEL LIKE WE TELL OURSELVES THIS ENOUGH. RIGHT NOW LIST SIX REASONS WHY YOU LOVE YOURSELF. I DARE YOU!

*IGNORE THE HORRIBLE GRAMMAR ON THIS ICON

Happy weekend everyone!



AMAZINGLY Good for You!!

Here are 2 of my favorite SUPER FOODS!

1. NUTRITIONAL YEAST

This cheesy-like powder or flakes is great to keep your energy up beacause it is high in protein, fiber and rich in vitamin B12. Talk about good for you :)

2 heaping tablespoons of this yellow powder has about 8 grams of protein, 4 grams of filling fiber, and about 45 calories! I love to sprinkle it on my eggs, popcorn, pasta, and on steamed veggies.

You can find nutitional yeast in the natural section at grocery stores (Braggs brand has it) or you can find it in most bulk food aisles. I know that Fred Meyer and QFC both have it in the bulk food aisle.

Nutritional Yeast Flakes

2. APPLE CIDER VINEGAR

 I have read so many articles about how this stuff is great for you! I try to mix in about 1-2 tablespoons into a bottle of water or flavored water, because by itself it is pretty potent. The claim on ACV is that it is supposed to aid digestion, promote weight loss, clear up your skin, help flush out toxins, help with bloating, keep your blood pressure and cholesterol low, plus much more! Can you believe it?

I use the Trader Joes' brand. Make sure you buy the unfiltered kind to get the full benefits. Here is a link with more reasons why ACV is a great super food:

http://www.homeremediesweb.com/apple_cider_vinegar_health_benefits.php

Have you tried these products before? What did you think about them? I use both and like both!



Chocolate Peanut Butter Banana Cupcake Recipe

Happy Sunday!!!

I had a great Sunday today! This morning I was able to walk some of the dogs at the shelter which was great because one of the dogs made a great jogging partner, so doing something I love doubled as my workout for the day :) Then my mom came to visit my sister and I. We had fun getting coffee, chatting, getting a yummy lunch, walking around Fairhaven, and getting pedicures! It was nice to see my mom and spend some time with my sister too. I hope everyone also had an enjoyable end to your weekend.

Tonight I wanna share one of my favorite cupcake recipes:

Healthier Chocolate Cupcakes with a peanut-butter ganache and banana frosting. Topped with carmelized banana and sugared peanuts.

This cupcake is a favorite of my family, boyfriend, roommate, and roommate's fiance.
Also, this is the only chocolate cake recipe I ever use because I cannot find a better one! It's amazing!

Cupcake Recipe

Ingredients:

• 1 ½ cups flour
• 1 cup granulated sugar
• 1 teaspoon baking soda
• 1 teaspoon salt
• ¹⁄₃; cup cocoa powder
• ½ cup oil
• 1 cup water
• 1 teaspoon vanilla extract
• 1 tablespoon vinegar
• 1/2 teaspoon ground coffee beans

Directions:

1. Mix all ingredients together until moist and well blended.
2. Put in cupcake cups and bake for 20-25 minutes at 350 degrees F.
3. Frost with your favorite icing.
4. To make a layer cake, double the recipes and put in 2 round cake pans.
5. Increase baking time to about 35 minutes or until a toothpick inserted in the center comes out clean.

Nutritional Facts for Chocolate Cupcakes

Serving Size: 1 (49 g)
Servings Per Recipe: 16

Amount Per Serving

% Daily Value

Calories 156.2

Calories from Fat 64

41%

Total Fat 7.1 g

11%

Saturated Fat 1.0 g

5%

Cholesterol 0.0 mg

0%

Sodium 225.2 mg

9%

Total Carbohydrate 22.5 g

7%

Dietary Fiber 0.9 g

3%

Sugars 12.5 g

50%

Protein 1.5 g

3%

 Peanut Butter Ganache:

-peanut butter
-almond milk or soy milk
-powdered sugar

I don't have measurements for this ganache but just mix all of these ingredients together (you don't need much) and add a little more milk to make it runny. If I had to guess, I would say about 1 tablespoon of PB, 1/8 c powdered sugar, and two tablespoons milk. It has been awhile since I made these though.

Frosting:
-Vanilla Frosting
-1 Tablespoon banana instant pudding powder

* I like to make my own healthier frosting, but you could use your favorite store bought frosting or recipe
To make my frosting, I use:
-I Can't Believe It's Not Butter Light
-Powdered Sugar
- 1 tsp vanilla extract

Once again, I am sorry but I don't have the measurements for the frosting because I usually just add everything together until I get a good taste and consistancy. It's probably a ratio of 1:2 butter to sugar.

Sugared Peanuts
-melt about a teaspoon of light butter in the microwave with a little brown sugar and salt. Chop up  some peanuts and stir them into the melted sugar butter. Wahla!

Carmelized Banana Slices
-Slice up half a banana and cook them on pan sprayed with PAM over the stove until golden brown on each side.

*** Make sure the cupcakes are cool before you put on the ganache, because the ganache is already runny. After the ganache is on, let that cool before you put on the frosting***

Let me know if you have any questions! And let me know if you try them!

Have a good Monday tomorrow everyone!

THE BEST COFFEE FOR THE BEST YOU!

I will admit that I have gotten weird looks and comments from people about my order at Starbucks, but then again, I am always asked "What's that drink you always order?" So, here it is ladies!

Are you ready for this? For those of you who order vanilla lattes or drip coffee, brace yourself for this one, it's a long one....

Here was my normal drink order up until I just decided to stop using "sugar free" flavoring.

*Half decaf, sugar free cinnamon dolce americano with an inch of extra hot steamed soy milk*

Whew! You made it through reading all that! Although some of you might have had to read that several times to comprehend this order :)

Luckily, the nice staff at Starbucks has told me that this drink order isn't that bad compared to others, so I just keep telling myself this.

This has been my drink for several years, but I have just decided to give up sugar-free flavoring switched my drink to a half decaf americano with extra hot soy. Now I bring my own Stevia (all natural, plant-based sweetener) packet to sweeten my drink. I also add cinnamon powder, vanilla powder, and nutmeg. This drink probably comes to about 20-40 calories (depending on how much milk is added).

Here is a list of other low calorie drinks that you can order at starbucks or any cafe:

-Ask for tea with steamed soy milk added. I also add Stevia to this = 20-40 calories in a tall

-Skinny lattes (sugar free flavoring and non-fat milk) =  100 calories in a tall

-If you aren't a fan of sugar-free flavors, or adding Stevia, just ask for half the pumps of regular flavor. This can save you about 20 calories and 5 grams of sugar in a tall

-Starbucks Coffee, Caramel, or Mocha Frappaccino Light = about 130 calories for a grande

-Try substituting soy milk for 2% milk. In my opinion it is much sweeter!

-Iced Passion Tea unsweetened (not the passion tea lemonade) *Ask for light ice!

-My sister introduced me to this brilliant idea: If you are a fan of eggnog lattes (or as my dad calls them: a hug in a mug) try getting an americano with 1 pump vanilla flavoring and about an inch of steamed eggnog. This will save you a lot of calories.

-Iced nonfat raspberry latte (courtesy of my mom) only 60 calories for a tall

What are your favorite low-cal coffee drinks??? Leave me a comment!

Food at Starbucks:

- Oatmeal (just use half the toppings) for about 250 calories

-Spinach, Roasted Tomato, Feta & Egg White Wrap = 280 calories

-Reduced-Fat Turkey Bacon, Egg White, and Reduced-Fat Cheddar Breakfast Sandwich = 320 calories

-Protien meal box in the refridgerated section (not sure the calorie count)

I found this great visual of low-cal coffee drinks for you:

FITNESS FRIDAY!

It's Friday....time to celebrate and enjoy time off from work. I do love my job, but man were the kids a handful this week! Although today I got to make "Cat in the Hat" hats with my three first graders which was fun! It was so cute to see them wearing their hats :)

So I want to make Friday's: FITNESS FRIDAYS!

That means that on Friday's my posts will be about fitness.

Today I want to share a workout that will help tone your lower abdominals and help get rid of belly buldge. To do this exercise you will need an area of carpet and two paper plates. If you don't have paper plates, you can try using hardwood floors and two paper towels.

Here's what you do. Put each foot on a paper plate. Bend forward and put your hands on the floor and get into downward dog. If you don't know what downward dog is, basically get into plank position and bring your feet forward (keeping your legs straight) and stick your butt in the air. From downward dog, slide your feet back so that your body is straight (in plank position). Now slide your feet back in to downward dog keeping your legs straight. Repeat these steps for 20 reps.

Position 1 (downward dog)

Position 2

Doing this workout and other ab workouts alone will not get rid of belly fat; You need to incorporate cardio. So after doing twenty reps of this move, get out and walk your dog, or go for a twenty minute jog or run, or do 100 jumping jacks, 20 jump squats, and 20 rotating lunges.

READY? GET MOVING!!

And if that didn't get you motivated to workout, here's something that might:



Picture from: lifeplusfitness.blogspot.com



I'm Happy and I know It :)

Optimism is contagious....so spread the happiness!!!

I wanted to share some things that make me happy.

Plus, isn't laughter the best medicine?

Hope these make you smile as much as they make me smile :) Good night!

Here's a list of upcoming posts:

-websites I like

-workouts

-find your passion

-more recipes!

Yummy snacks!

I am always asked by my friends and family what are some of my favorite healthy snacks, so I thought I would share with you some of my favorites that are constantly in my kitchen. I try to eat healthy for the most part, so here are some of my favorite healthy snacks! Most of these foods are from Trader Joes...in my opinion the best and cheapest grocery store. The other items I got at Fred Meyer, but I am sure you can find most of them at any grocery store.  All of these snacks are at or under 100 calories per serving, which is great to keep you in check when you need a snack.

1. Ak-mak crackers: These crackers taste great and 5 big crackers are at about 100 calories with only 2 grams of fat, 4 grams of fiber, no sugar, and 5 grams of protein. Protein in a cracker?! Heck yes! I love to snack on these with a laughing cow cheese wedge or by themselves. They are at both Fred Meyer and Trader Joes, but a lot cheaper at TJs.

2. Ok, here is one of my favorite and newest snacks I have just dissovered....Eggplant Hummus! It's delicious, lowfat and at only 35 calories for two tablespoons. It has a unique flavor, but I love it!

I love to pair cauliflower, broccoli, carrots, and snow peas with this hummus. I try to eat a lot of veggies during the whole day because they really are soooo good for you. I challenge you right now to start adding at least one more serving of veggies to your diet today! Do your body some good and help fight off cancer!

Plus veggies are so low in calories, and take almost more calories to digest! This whole bag of cauliflower has about 80 calories for it all! That's less than a skinny latte....with about 8 grams of filling fiber and protein!

3. Greek yogurt. If you haven't tried this stuff, you must. Try to stick to the non-fat or low fat options because regular greek yogurt is loaded with fat and calories. I like to stick with plain yogurt because it has no added sugar and no artificial flavors. There are many different brands, but this one I like, and it was on sale at Fred Meyer! If this yogurt isn't sweet enough, try adding some honey (or Stevia), cinnamon (a natural metabolism booster), and vanilla extract to it. I also like to pair this yogurt with fresh fruit and sometimes oats.

4. At first, I didn't really like Almond Milk, but this Brand, Blue Diamond Almond Breeze, tastes great! I go for the unsweetened flavors since I can't have sugar, but I have tried the chocolate one before and it's delicious. It tastes great with cereal, in teas and coffees, and in cookie or cake batters and frostings. Plus, it's lactose free which is great for those vegans out there.

5. Low carb tortillas. Being a Mexican food lover, and lover of quesadillas, these are perfect to keep myself in check and still satisfy my mexican cravings. I like to eat these with low fat or fat free cheese. They also make a great breakfast burrito when stuffed with egg beaters and veggies. This particular brand has two sizes. The small size has 50 calories per tortilla, 7 grams of fiber, no sugar, 5 grams of protein, 2 grams of healthy fats, and only 10 grams of carbs. The larger size has 80 calories, 3 grams of fat, 12 grams of fiber, 1 gram of sugar, 8 grams of protein, and 18 grams of carbs. Plus they are made with whole wheat!

6. Last but not least, Trader Joe's Spicy and Tangy Almonds!!! Not only do these taste good, but almonds are loaded with monounsaturated and polyunsaturated fats which are proven good for you heart and skin, and if ate in small portions, can help you loose belly fat. Just remember that almonds are high in calories so try to stick to 8-15 almonds at a time.

So here is my first list of my favorite healthy snacks. I will try to post my favorite snacks monthly to share some more healthy snack ideas! I hope you can try them out and let me know which ones you like the best!

Ok, now time for some wine.... :)

1.