Skinny, Tasty Zucchini Bread

Half the sugar & carbs, nearly half the fat & 1/3 less calories than the typical recipe.

3 eggs
1/2 cup applesauce
1/2 cup coconut oil
1/2 cup sugar
1 tsp Stevia
3 tbsp honey
2 cups grated zucchini
2 teaspoons vanilla extract
2 cups whole wheat flour
3 teaspoons cinnamon
Pinch of nutmeg
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon salt
1/2 cup chopped walnuts
1/2 cup raisins

Nutritional Info per Calorie Count:

Calories 217, Fat 10.2 g, Sat. Fat 6.3 g, Sodium 222 g, Carbs 27.3 g, Sugars 13.4 g, Protein 3.9 g

With Olive oil in lieu of Coconut oil - Calories 205, Fat 9.7 g, Sat. Fat 1.3 g

Preheat oven to 250 degrees. Mix together the zucchini, oil, eggs, applesauce and honey in a large bowl. In a separate bowl combine all dry ingredients together. Mix dry ingredients in with wet ingredients until thoroughly blended. Pour into 2 oiled loaf pans. (I used an olive oil spray.)  Bake for 35-40 minutes or until done in the middle. Let cool on a rack for 15-20 minutes before slicing.

 

Sweet Potato & Blue Cheese Turkey Meatball Salad

Sweet Potato & Turkey Meatball Salad

2 lg. sweet potatoes, peeled and sliced
1/2 c. Rachel's aioli sauce
3-4 cups spinach
16-18 blue cheese turkey meatballs
1 1/2 - 2 tbsp olive oil
1/4 tsp sea salt
1/4 tsp cracked pepper
1/2 tsp oregano

Take sliced potatoes and pour olive oil over and rub to evenly coat. Add spices and rub to evenly coat. Bake at 425 for 20-25 minutes.

To make Rachel's aioli sauce whisk together:
1/2 cup Greek yogurt
2 tbsp mayo
1/2 tsp pepper
1/2 tsp sea salt
2 garlic cloves
2 tbsp lemon juice

Assemble spinach, potatoes, cheese and walnuts together in a large bowl and toss. Add dressing and toss lightly.

Meatballs (makes 16-18 balls):

3/4 c. ground turkey meat
2.5 tbsp blue cheese
2 garlic cloves, chopped
1/8 tsp cracked pepper

Bake at 350 degrees for 15 minutes.

Nutritional Info on Meatball:
1 Meatball - 65 calories, 3 g fat, 7 g protein, 57 mg sodium

 

Stuffed Pasilla Pepper Fiesta

1/2 c. quinoa cooked in 1 c. low sodium chicken broth
2 pasilla or poblano peppers, roasted
1/2 c. corn
1/2 c. onion
2 garlic cloves, minced
2 tsp olive oil
1 jalapeno, chopped
1 tsp cumin
Pinch of sea salt
1 medium tomato, chopped
2 oz. cheddar cheese

Place pasilla peppers in oven heated at 450 degrees. Roast 4-5 minutes then turn over and roast another 4-5 minutes or until skin has bubbled and blackened a little. Remove and let cool. Once cool slice pepper from stem to just above bottom of pepper.

Saute onion, garlic, jalapeno with seasonings for 5 minutes. Add tomatoes and corn and saute for 2 more minutes. Combine with quiona. Stuff each pasilla pepper with 1/2 quinoa mixture, top with 1 oz. cheese and broil for 2-3 minutes.

Chocolate Peanut Butter Muffins

Part 1 (dry ingredients):
1 cup whole wheat or oat flour
1/2 cup almond flour
1/2 scoop unflavored whey protein (I use plant fusion)
6 tbsp cocoa powder unsweetened
1 tsp baking powder
1 tsp baking soda
1/4 cup stevia
1/8 c. or 2 tbsp Xylitol
1/4 tsp salt
1/3 c. peanut butter chips or chocolate or carob chips

Part 2 (wet ingredients):
1 cup unsweetened almond milk
1 tbsp apple cider vinegar
1/2 cup Fage or Chobani Greek yogurt
2 eggs
2 tbsp honey
2 tsp vanilla extract
1/8 c. or 2 tbsp coconut oil

Mix all the ingredients from part 1 together, except the chocolate chips. Next mix almond milk and apple cider vinegar together,
poor into dry ingredients.Then mix the remaining wet ingredients in with the dry ingredients and beat until smooth. Stir
in chips of choice. Pre-heat oven to 350 degrees. Grease muffin tins with olive oil or coconut oil. Fill 16 muffin cups.
Bake for 20-22 minutes.

Lift heavy, lose weight! Is this for you??

Lift heavy, cut out cardio completely, lose weight and get lean.  "The heavier you lift, the quicker you will see results."  "Cut cardio, lift heavy." This has been popping up all over fitness forums the last couple years.  I don't disagree with the premise that lifting heavy can get you some bad A** results.  It can! However, it bothers me how this comes across as a reckless recommendation without proper instruction to the reader on how to get there. Not to mention that cutting cardio isn't necessarily a sound idea but that is for a different post.

You can't just dive right in and starting lifting the most that you can and build from there. Do some do it? Yes, but not without some compromise to form and longevity and sustainability of results. Not to mention the mental and emotional garbage that comes from sustaining injuries  that throw you out of the game when you have yet to reach your goals!

Almost every beginner and some intermediate fitness enthusiasts have poor posture with subsequent muscle imbalances and a considerable lack of core stability. (Yes, even I have areas of core stability to work on and I have been in this world of fitness for over 10 years. )  Whether lifting or doing cardio, your body has to learn proper form, this is especially important before lifting HEAVY! Without proper form, your body will rely on the wrong muscles to perform an exercise and will resulting in joint and muscles injuries. It's only a matter of time before the effects begin to affect more than just your workout but also the functionality of life. Equally important is the need for your connective tissues and joints to be prepared for higher demands and more intense exercises. Again, without proper progression you end up in the same boat that improper form produces; muscle and joint injuries.  Any way you look at it, jumping head first into lifting heavy without proper preparation, ends in a bad situation.  Your body must be conditioned. Even athletes have to go through I strict conditioning process to reach their goals. Having looked back on my own fitness journey these some 14 years, I see where proper guidance could have alleviated injuries that took me out of the game and helped set the stage for long term joint issues.

Lifting heavy is a reward that comes from diligence and hard work.

diligence

- constant and earnest effort to accomplish what is undertaken; persistent exertion of body

or mind.

It's a journey. It won't happen overnight and for some people they will have more muscle imbalances and flexibility to work on than others. For them, heavy lifting will take even longer. So folks, this is your post of caution. Don't jump the gun. Be patient, be diligent, educate yourselves and/or get proper help on your fitness journey. No dream physique is worth the cost of your well-being.

 

"Pregnant Pause" - Tips for staying fit

Pregnant and not sure how to stay fit?? Wanting to know how much to exercise and what exercises are safe?
Jamie Eason has your answers!