Orange Cranberry Bars

Ingredients:
1/3 cup ground almond meal
1/4 cup coconut flour
1/4 cup orange cranberries
1/4 cup slivered almonds
6 dates
4 XL egg whites (or 5 large or 3 whole eggs)
Zest of 1 small orange and all of juice
1 teaspoon of cinnamon
Coconut oil spray
2 tablespoons water

Directions:

In food process: place dates and orange cranberries 2 tablespoons water

In a bowl mix coconut flour and egg whites, let sit for 5 minutes, stir really well

Add to bowl, the almond meal, orange cranberry/date mix, slivered almonds, cinnamon, orange zest and juice. Mix all together and place into a greased bread pan or small pie pan.

Bake at 350* for 25-28 minutes at most. If you do this too long, it will be dry.

Serving size: 4-6 bars (I made 6 bars)
Calories per 4 bars: 209; Calories for 6 bars: 140

Tuesday Tips: Drinking Chocolate Milk post workout!

I have been lacking on my posts with food and to document my fitness journey! I am back in the kitchen creating some goodies and also am changing up my workouts to bring you more of that!

I’m going to start a new weekly post called:

So this week I am going to focus on the benefits of drinking chocolate milk AFTER a hard workout! Hey you gotta work for your chocolate right?

I never thought about this before but I am usually thirsty for something other than water and usually will eat a mini meal of protein, carbs and some fat….

In doing some research, I have found that chocolate milk provides your body with what it needs to recover. “It has double the carbohydrates and protein content, perfect for replenishing tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar — additives that help recovering athletes retain water and regain energy. (Web MD)

So who is chocolate milk for?

A drink like chocolate milk is most useful to a cyclist, swimmer, or long-distance runner. These sports stress high endurance levels and constant, sustained movement. Competing athletes need high levels of calories, carbs, and protein to sustain that level of performance. (Web MD)

With all that being said, if it’s a cardio day- I’d say skip the milk. It you are lifting heavy or doing circuits and really pushing yourself, indulge in some milk, but don’t go overboard! The point is to refuel and repair your muscles!!

Banana Cream Puffs

Since I have given up sugar I had to figure out how to accommodate my lovely sweet tooth, but not add in all that chocolate or processed stuff. This recipe was adapted from someone else (and I cannot find where I first found this, but will give credit when I do). But as usual, I always change things up to create my own version….

Ingredients: For Cookie
1 cup ground old-fashioned oats
2 small or 1 large ripe banana (the browner the sweeter)
1/4 cup unsweetened applesauce
2 large egg whites or 1 whole egg
1 scoop (74g) Vanilla Whey protein powder (can omit)
1/4 teaspoon baking powder
1 tablespoon cinnamon

Ingredients: For cream puff filling
1/2 scoop Vanilla protein powder
1/2 cup non-fat cottage cheese
2 tablespoons non-fat Greek yogurt
1 teaspoon cinnamon

Directions:
1. Pre-heat oven to 375*
2. Mash bananas, add in applesauce and eggs, mix together.
3. Add in oats, protein powder and cinnamon
4. Once combined, spoon out a heaping tablespoon sized scoops onto greased cookie sheet.
5. Bake 8-10 minutes

For cream puff filling:
1. Mix all ingredients together in a mini chopper
2. Spoon out onto cookie and mash together, creating the cream puff

Place in the freezer for 20-30 minutes. Remove when ready to eat and let sit for 5-10 minutes. Enjoy!!!

Serving Size: 14 cookies
Calories per cookie w/ filling 105

***Modifications: You can always omit the protein powder, which will drop the calories a bit***

Chicken and Broccoli muffins cups

Chicken and Broccoli Muffin Cups

I am back in the kitchen! Yay! Needed a little break away from experimenting and to find my balance! So here is what I came up with today….

Ingredients:
1/4 cup ground old-fashioned oats
1 chicken breast (7oz or more)
4 large broccoli florets (4oz)
1oz Fat Free Feta cheese
1 whole large egg
2 tablespoons of non-fat Greek yogurt
Dash of Sea Salt
Garlic pepper to taste
Coconut oil non-stick cooking spray

Directions:
1. In a food processor, grind up broccoli and place into a bowl
2. Place chunks of cut of chicken breast into food processor and grind up, then add to broccoli
3. Add in egg, feta cheese and Greek yogurt
4. Mix together, then add in oatmeal
5. Using a tablespoon, measure out a heaping scoop and place into a greased muffin tin. About 3/4 full
5. Bake at 375* for 30 minutes

Serving size: 8 muffins
Calories per muffin: 55

Modifications:
1. Omit the yogurt, it is there for extra moisture
2. Use 2 egg whites instead of 1 whole
3. Add different type of cheese(s)
4. Add additional veggies or change it to something you like
5. Use a laughing cow cheese wedge

*** Side note: The flavor on this has a slightly bitter taste from the broccoli. You may need to add less broccoli for more of a chicken flavor. Or change up the veggie you use! ***

May is Prader-Willi Awareness Month!! #31 days!!

PRADER-WILLI SYNDROME 

My daughter Makenna is my inspiration in everything I do now. Yes, I have a husband and  another daughter who are also my inspiration, but there is something special about Makenna. She has Prader-Willi Syndrome! I will fight every battle with her, we will overcome them together, as a family and we will win this constant battle with hunger!

May is Prader-Willi Syndrome Awareness month. The “PWS community” has joined in and is taking on a challenge to spread awareness by giving something up. It can be whatever you like. See, with PWS, Makenna will have to give up a lot of things in life, in order to stay healthy. I am giving up SUGAR. Candy, chocolate, cookies, sweets and anything that has sugar! Yikes, but I will do it everyday, forever, for Makenna!

All of it too.. ARTIFICIAL stuff also. So nothing in my coffee, or unsweetened green teas, or in my protein bars or anything I cook.

Can you do it? Join in with me and many others! It is only 31 days of your life!

I know you can do!!

Almond Butter Protein Muffins

(Muffin sized and mini’s)

Ingredients:
1/2 cup unsalted almond butter
1 scoop (74g) vanilla protein powder
1/4 cup cottage cheese
1/4 unsweetened almond milk
2 extra-large egg whites
1 tablespoon unsweetened cocoa powder
2 packets Stevia

Directions:
~Place everything into a blender. Blend away.
~Place muffin cups into a muffin pan and/or mini muffin pan and spray with non-stick spray.
~Scoop out 1 tablespoon for the mini pan, 2-3 tablespoons for the regular muffin pan
~Bake at 350* for 10 minutes (mini), 13 minutes (regular muffin pan)

Let cool and enjoy!

***If you are giving these to your little ones, you can always omit the protein powder and make without. Calories will drop about 8 calories per mini muffin, about 15 per regular muffin***

Serving size:

Mini muffin pan:
Serving size: 18-20 mini muffins
Calories per muffin: about 55

Regular muffin pan:
Serving size: 8-10 muffins
Calories per muffin: about 104

Tex-Mex Spaghetti Squash

I have been craving Mexican food lately but keeping it clean for the next few weeks. I found this recipe from Skinny Mom, but of course changed it in a way that my family would eat!

Instead of pasta I am using Spaghetti Squash. Yup… I love this stuff and am loving how this dish turned out.

Ingredients:
2 small or 1 large spaghetti squash
1 pound of lean ground beef
1/3 cup corn, drained
1/2 cup black beans
1/2 of a 7-oz jar of green chilies
1 14.5oz can of no salt added diced tomatoes
6 tablespoons of tomato paste
1/4 cup water

Spices:
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon garlic pepper
1/2 teaspoon black pepper
Dash of Salt
Dash of chili flakes

Directions:
Cooking spaghetti squash: Poke holes into spaghetti squash, place in microwave for 8-10 minutes. Then flip over and microwave another 8-10 minutes or until the spaghetti squash is totally soft. Cut in half, remove insides and fork out the cooked squash.

While the spaghetti squash is cooking, brown the ground beef. In a separate bowl mix together black beans, corn, green chilies and all the spices.

Once meat is browned, add in tomato paste, diced tomatoes and water. Bring to a boil and then simmer for 5-7 minutes. Add in bean mixture and spices. Let simmer 3-5 minutes.

Place spaghetti squash onto your plate and add the beef mixture on top. Add some cheese, tomatoes, avocado, greek yogurt or whatever else makes you happy!

Serving Size: 6
Total calories per serving: 168 calories

My new business venture- The F.I.T Life: Womens tanks and workout wear

Hello all,

I have been working really hard the past few months getting things together to start a new small business venture called The F.I.T. Life. Please click onto the Stay Fit tab and it will be listed there. 

This is the first tank and more will be coming soon! Thank you for inspiring me daily and to help others feel fabulous!!

I am excited to announce my new business venture called The FIT Life. I am creating fitness tank tops and shirts for the ladies. Sorry gentlemen….

The F.I.T. Life means “Fabulous In Training.” My goal is provide a functional line of tank tops for the everyday woman. Whether you are working out, running errands, chasing your children around or staying at home, I want you to feel fabulous.

This is a medium

I will be adding more tanks, shirts and workout wear soon! So stay tuned!

The tank is $22.00

Email me at the_fitlife@hotmail.com for more details! It is also posted onto my Facebook page: Staying Healthy When Hunger Strikes!

Thank you!!!

Working out tips- Fitting it in

Since starting my Facebook page Staying Healthy When Hunger Strikes, I have gotten many questions regarding how I fit exercise into my daily routine while caring for a 2-year old daughter with special needs (PWS) and a 1-year old little firecracker. I am in very fortunate position and count my blessings everyday that I am a stay-at-home mom. But my job never ends and I am constantly on the go with my 1 and 2-year-old daughters.

I tend to workout about 8:30am, when I have the most energy and my girls are awake and ready to play at the gym daycare.

Here are some tips on how to make working out a priority:

1. Schedule your workout

Write it down, pencil it in, alert your phone… do whatever you have to do to remind yourself and make time for YOU. It is important to dedicate some time every day to better yourself. “A 1-hour workout is only 4% or your day.”

2. Choose an appropriate time

If you are not a morning person, do not start waking up at 4:45am to hit the gym, just as if you are not an evening person, do not go to the gym, do an exercise video or go for a run/walk at 8:00pm. If lunch is a time where you are just sitting, make the most of that hour and be productive. Figure out when you have the most energy and workout then.

3. Be prepared

Lay your clothes out, have your socks and shoes ready to go if the alarm is going off at 4:45am or for when you get home from work. If you are working out at lunch or after work, have a gym bag packed with all the essentials to workout. Shoes, shorts, sports bra, tank, socks, headphones, water bottle, deodorant, hair ties, gum, snacks, etc. You want to make your morning easy and be able to grab-and-go.

4. Set up a plan and create goals

Why are you working out? You health, a vacation, to lower body fat, reduce stress, a lifestyle change, a fitness competition or just because. Figure it out the why? Once you have done that.

5. Stay Motivation
Motivation is the first to go. We all do it. January 1st- our New Years Resolution… but how do we make it past those first 90 days? Get a workout partner, a trainer, create a vision board, make non-food goals, follow healthy bloggers, look at websites, get rid of the junk!

**These are tips that work for me. I am not a personal trainer or medical professional. As always, consult a medical professional before starting a new fitness or health plan. **

I can and I will… and a Berry Pizza Pie

This week I once again challenged myself to eating clean with no cheats! I had a few slip-ups, but that is ok. Slow and steady will win the race!

I CAN AND I WILL.

I had a very bad eating week, the week before last and felt horrible. I cannot explain it, but eating lots of fresh vegetables and healthy meals makes a difference. It also affects my overall attitude and mind. When I eat like crap, I feel like crap in both my body and mind.  I get mood swings, am tired, super lazy, and do not want to prep my meals for success.

I plan to continue on with my clean eating habits so I can always feel my best!

My #Iwillchallenge on instagram is a place for me to post specific meals and hope that others will come follow me on the journey to challenging themselves. I have continued to get my cardio in. I did have some trouble getting to the gym, so I decided that if I have issues, I need to complete a P90X video or Insanity! So far so good!

During the week we had pizza. We had leftovers and decided to make a healthy treat using the leftover pizza dough. Here is what I came up with!!

Berry Pizza Pie

Ingredients:
5oz whole wheat pizza crust, rolled out super thin
1/4 cup vanilla greek yogurt
1/2 cup sliced strawberries
1/3 cup blackberries
1 stevia packet (can omit or use another sweetener)
Coconut oil cooking spray

Directions:
~Preheat oven to 400*
~Roll out pizza dough really thin
~Mash together strawberries and blackberries, then add 1 packet of Stevia to bring the natural sugars out
~Then mix the berries with the vanilla greek yogurt, place in center of dough
~Fold over and press together the edges
~Spray the coconut spray onto of dough
~Bake for about 10 minutes.
~This will puff up so watch it. I ended up poking holes with a toothpick as I was afraid it might pop (lol)
~Remove and let sit for a few minutes. Cut into half and enjoy.

This half is about 203 calories of yummieness!!