Wellness Wednesday

Carbs have gotten a bad reputation as of late...here's the 411 on all things Carbohydrates!

Tasty Tuesday

Today we're going to focus on snack foods and foods we like to give our kids...granola bars, fruit leather and popsicles.  Here are 3 recipes to revamp the store-bought, full-of-sugar and other yucky ingredients.  Make these at home and feel good about giving them to your kids and eating them yourself!

No Bake Energy Bites

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter (natural or any nut-butter)
• 1/2 cup ground flaxseed or wheat germ
• 1/2 cup chocolate chips (optional)
• 1/3 cup honey
• 1 tsp. vanilla

Method:
Stir all ingredients together in a medium bowl until thoroughly mixed.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls of whatever size you would like.  (Mine were about 1″ in diameter.)  Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.
Tips:
Substitution ideas can abound for just about any of these ingredients!  Feel free to substitute in your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter.  And you could also add in some wheat germ in place of some or all of the flaxseed.  I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.
Some other fun substitutions for the chocolate chips (or an addition to them) could include:

• chopped dried fruit (apricots, dates, raisins, etc.)
• dried berries (cranberries, cherries, etc.)
• chopped almonds, pecans, walnuts, or sunflower seeds
• other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)
• other grains (different kinds of oatmeal, rice cereal, etc.)



Fruit Leather

Ingredients4–5 large peaches (5½ cups chopped)
2½ cups fresh cherries
1 cup water
Sugar or agave, to taste
DirectionsStep 1: Wash and dry the fruit.Step 2: Slice the peaches in half, starting at the stem, and cut through till you reach the pit. Cut all the way around the peach. Then, twist the two halves to separate them. Remove and discard the pit. Slice and chop the peaches.Step 3: Using a cherry pitter, remove the stems and pits from the cherries. Discard the pits and stems. Step 4: Combine the peaches and cherries in a medium-sized sauce pan. Add the water. Place over medium heat on the stove. Bring to a boil, cover,and cook for 15 minutes.Step 5: Remove the lid and mash the fruit usinga potato masher.Step 6: Taste for sweetness and add sugar or agave according to your personal tastes. You may not need to add any if your fruit is very sweet. Start with no more than 1 tablespoon of sweetener at a time and adjust until you’ve reached your perfect sweetness.Step 7: Add mixture to a food processor and puree until very smooth.Step 8: Line a rimmed baking sheet(s) with parchment paper. You may need more than one sheet depending on its size. I used two 15½"×10" baking sheets. Pour the puree onto the lined baking sheet until the mixture is ¼" thick. For fruit roll-up-likethinness, use two 15½"×10" baking sheets and pourat a thickness of 1". For a thicker, fruit leather style, use one pan and pour at a thickness of ¼".Step 9: Bake the sheets in a preheated oven at 150 degrees (or lowest your oven will go) for 8–10 hours, or until the puree is dry and leather-like. When ready, the puree will no longer be sticky and will have a smooth surface.Step 10: After the fruit leather has dried, it is easily peeled away from the parchment paper. Store itrolled in the parchment in an airtight container inthe refrigerator
Feel free to substitute your favorite fruits!

Berry Yogurt Popsicles

Ingredients:

For the purple:

• 1 cup blueberries
• 1/2 cup blackberries
• 6 oz fat free blueberry yogurt
• 1 cup crushed ice

For the white:

• 14 oz fat free vanilla yogurt
• 2 tbsp agave or sugar
• 1 cup crushed ice

For the pink:

• 3/4 cup raspberries
• 3/4 cup strawberries
• 6 oz fat free strawberry yogurt
• 1 cup crushed ice

Directions:

Blend

each color smoothie separately in a blender and

set aside

.

 

Pour the first color into a popsicle mold 1/3rd of the way and freeze for 30 minutes. Remove from the freezer and insert the sticks, then freeze one hour.

Add the white yogurt into each popsicle mold 1/3 of the way and freeze an additional hour. Add the purple smoothie and fill it to the top of the mold and freeze until ready to eat.

Motivation Mondays

Are you a Glass 'Half Full' or 'Half Gone' person? 

Many times these attitudes carry over into our health & fitness and that can have damaging effects on our emotional well being.  We focus too much on how hard it's going to be or how far we have to go instead of realizing how far we've come!  Take a minute to reflect on the progress you've made and how good it will feel to reach your goals!!

Fit Friday

Fit Friday Exercise of the Week:

Booty Kicks With Resistance Band

 Feel the burn with this move — your glutes and outer thighs will be feeling it in no time! Hold onto either end of your resistance band and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight. Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don't let it touch the ground.  Try 25 reps, then switch legs.  Do as many sets as you can!

Topic Thursday

Who says you can't watch your show and get in a workout too?  Check out this TV Commercial Workout!  Try it the next time you turn on the tube!  Get your kids involved too!!!

Wellness Wednesday

Here is a list of the 80 Healthiest Foods.  Take this with you the next time you head to the grocery store.  Stock up on these healthy goodies!!!

Tasty Tuesday

Today's recipes are all about veggies!  Here are some great healthy side dishes to pair with a lean protein of your choice!

Creamy Mashed Cauliflower

Ingredients

8 cups  bite-size cauliflower florets, (about 1 head)

4 cloves  garlic, crushed and peeled

1/3 cup  nonfat buttermilk, (see Tip)

4 teaspoons  extra-virgin olive oil, divided

1 teaspoon  butter

1/2 teaspoon  salt

  Freshly ground pepper, to taste

  Snipped fresh chives, for garnish

Directions

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Facts

Calories 107, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 3 mg, Sodium 339 mg, Carbohydrate 10 g, Fiber 4 g, Protein 5 g, Potassium 288 mg. Daily Values: Vitamin C 150%. Exchanges: Vegetable 2, Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet

Mediterranean Roasted Broccoli and Tomatoes

Ingredients

12 ounces  broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)

1 cup  grape tomatoes

1 tablespoon  extra-virgin olive oil

2 cloves  garlic, minced

1/4 teaspoon  salt

1/2 teaspoon  freshly grated lemon zest

1 tablespoon  lemon juice

10   pitted black olives, sliced

1 teaspoon  dried oregano

2 teaspoons  capers, rinsed (optional)

Directions

1. Preheat oven to 450 degrees F.

2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.

3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Nutrition Facts

Calories 76, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Sodium 264 mg, Carbohydrate 7 g, Fiber 3 g, Protein 3 g, Potassium 328 mg. Daily Values: Vitamin A 50%, Vitamin C 130%. Exchanges: Vegetable 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

 

Sesame-Soy Green Beans

Here are your ingredients:
1 pound green beans, trimmed
1 Tbsp dark sesame oil
2 cloves garlic, minced
1/4 tsp. crushed red pepper
1 Tbsp lower-sodium soy sauce
1/8 tsp. salt
1/2 tsp. sesame seeds, toasted

Bring a large saucepan of water to a boil.  Add green beans and cook 5 minutes.  Plunge beans into ice water and drain.

Heat dark sesame oil in a skillet over medium-high heat.  Add minced garlic and crushed red pepper and saute about 30 seconds.  Add green beans, soy sauce and some salt.  Cook 2 minutes, tossing frequently.  Sprinkle with toasted sesame seeds and enjoy!