Movie Treats, Whole Wheat Pizza, Plank Row and Leg Lift

Tip of the Day: Movie Treats

When did seeing a movie in the theaters become all about the treats you get to munch on while watching?? I'm not saying I'm innocent at all...I love movie treats! But I try to plan my movie date on a day that I've set aside to take a break from my diet. I'll also be sure to make some swaps when the time comes to choose my treat! Here's some lists that'll help you know what to stay away from at movie theaters, and what's not so bad! (Thanks to my favorite site Eat This Not That)

Say no to:

-Dots (this used to be my favorite movie candy 'til I saw that there are 260 calories in only 22 pieces!)

-Hershey's Chocolat Bar (210 calories)

-Twizzlers Licorice (1 package is 480 calories! Yikes. Beware of candies claiming to be fat free. They may have no fat, but they have loads of high fructose corn syrup which is just as bad!)

-M&M's (1 bag is 240 calories)

-Medium Popcorn (600 calories! Popcorn can actually be a great, healthy treat, but not when you pour butter all over it. Movie theater butter is reeking of trans fats...stay away!)

Ok, go for these:

-Soft pretzel w/ Mustard (290 calories, use mustard, not cheese!)

-Jr. Mints (170 calories if you split the box w/ your date)

-Good & Plenty ( 130 calories for 33 pieces..much better than Twizzlers!)

-Kit Kat Bar (200 calories)

-Dark Chocolate Bar (They usually don't sell these at the theater, but make some time to stop at the grocery store before the movie starts! Dark chocolate would probably be your best bet...besides fruit of course!)

-Swedish Fish (200 calories for 2 oz.)

Healthy Recipe: Whole Wheat Pizza Dough

Making your pizza in your own home isn't only fun, but it's so much more healthy compared to take out pizza places! When you cook it in your own home, you know what's going into the food your going to eat. You aren't coating it with grease and butter, so you know you're eating so much healthier than you could be! Here is the base for a good pizza. Whole Wheat Pizza Dough. You can top it however you like, but the rest of the week I'll be giving you some examples to make a healthy, delicious pizza! For today, I'll just give you the dough recipe to get you started.

To make 12 ounces:

3/4 cup whole wheat flour

3/4 cup all-purpose flour

1 package quick-rising yeast-2 1/4 tsp (Such as Fleischmann's RapidRise)

3/4 tsp salt

1/4 tsp sugar

1/2-2/3 cup hot water

2 tsp extra-virgin olive oil

66 calories (these calories seem high, but remember, you're not eating the whole pizza!)

To make 1 pound:

1 cup whole wheat flour

1 cup all-purpose flour

1 package quick-rising yeast-2 1/4 tsp

1 tsp salt

1/2 tsp sugar

3/4 cups hot water

1 tbsp extra-virgin olive oil

1. Combine whole-wheat flour, all purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture froms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 1 tbsp warm water; if too sticky, add 1 to 2 tbsp flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, strayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

3. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500 degrees F or highest setting. Roll and top the pizza as desired (13-inch circle is suggested) and bake the pizza until the bottom is crisp and golden, 10-14 minutes. Serve.

Exercise: Plank Row and Leg Lift

I'm all for exercises that work your core while working other muscles. Here's one of my favorites from Women's Health! It works your back, glutes, and core all at the same time!

Place a pair of 5-10 pound dumbbells shoulder-width apart on a 12-inch-high step. Get in plank position w/ your hands on the dumbbells. In one motion, lift the right dumbbell until your elbow passes your torso and raise your left leg to hip height. Lower and repeat w/ opposite arm and leg. Do 12-15 reps

Almonds, Gnocchi, Perfect Your Workout

Tip of the Day: Almonds

I've gone on about how good spinach is for you and your health/weight loss, but I have another super food you need to add to your daily diet: Almonds. They help build muscle, and reduce cravings. They help fight cancer and blood pressure, and will also help keep you feeling full. Add a handful of almonds to your diet every day, and you will not only feel good, but you'll look amazing! If you look up almonds and weight loss you'll see that there are so many studies that have been done to prove that the healthy fats in almonds help reduce fat, and help with weight loss. Why wouldn't you want to add these to your daily diet??

Healthy Recipe: Gnocchi with Zucchini and Parsley

Another recipe to prove that pasta doesn't need to be unhealthy! 424 calories a serving (makes 4).

• 1 pound fresh or frozen gnocchi
• 2 tablespoons butter
• 2 medium shallots, chopped
• 1 pound zucchini, (about 3 small), very thinly sliced lengthwise (see Tip)
• 1 pint cherry tomatoes, halved
• 1/2 teaspoon salt
• 1/4 teaspoon grated nutmeg
• Freshly ground pepper, to taste
• 1/2 cup grated Parmesan cheese
• 1/2 cup chopped fresh parsley

1. Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.
2. Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes. Stir in Parmesan and parsley. Add the gnocchi and toss to coat. Serve immediately.

Exercise: Perfect your Workout

Here are some tips to use to perfect some of those well known exercises.

-Squat. A lot people don't have the correct form when doing squats, therefore aren't getting their best workout with them. Make sure your feet are parallel, and knees stay pointing straight. Use a workout bench. Make sure your butt taps the bench so you know you're going low enough.

-Crunch. The standard crunch needs to be done with your feet on the floor, knees bent about 90 degrees. Hands behind your head (so you don't put all the energy into your neck) elbows out to the side. Roll all the way up until your chest touches your knees, and slowly roll back down, keeping all of your energy in your core.

-Stand Up. Stop doing your lifting while sitting. Exercises that involve standing up will help you burn more calories!

Eating Out, Sweet Potato-Carrot Soup, Push Up Challenge

Tip of the Day: Eating Out

Eating out is quickly becoming a way to gain weight. I would say just to stay away from it all together, but it's become such a social norm that it's hard to just not go out and be waited on on your night off! Plus, when you're dieting, you need to be able to take it easy for a day, or at least a meal! So, work really hard during the week with your diet, and when the weekend comes, go out for dinner! With these eating out tips, you won't have to break your diet!

- Study Before Hand. A lot of restaurants have their menu online. Look it up, look over their menu and decide before hand what you're going to get! You can even go to livestrong.com and enter the restaurant into the daily plate, and see what the calorie count is for the dinner you want to get. If it's a well known restaurant, livestrong.com will most likely have it! If not, use your best judgment with some of these other tips.

- Beware of these words! Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered. These are code for "would you like a side of 10 pounds with that?"

-Make it your own. You're there to eat what you want, and the servers are there to serve you! So don't be afraid to get the sandwich with honey mustard instead of mayo (Honey mustard is fat free! In fact, any mustard is a million times better than any mayo!). Anything that says "deep fried" you can get without it being deep-fried. Ask for grilled instead of crispy, sauce on the side (you'll eat so much less sauce if you just dip your fork in it before each bite, instead of it being smothered on your food), no sauce at all, wheat instead of white, veggies instead of fries, I can go on forever!

-Plan for a take home box. Restaurant serving portions are ridiculous! If you can't share with the person your with because, like me, your husband is a meat eater, and you're a vegetarian, then plan to take half of your meal home ahead of time. Ask for a box with your meal, and pack up half before you start eating. Pretend what's left on your plate is all you were given, and see how you feel after you're done! Chances are you'll be surprised that you were once able to eat the whole thing!

See?? Eating out can be evil for your diet, unless you're smart enough to know how to read between the lines, and make it better for yourself!


Healthy Recipe: Gingered Sweet Potato and Carrot Soup

Only 126 calories a serving! This makes 4.

• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 C low-sodium chicken or vegetable stock
• 1 medium sweet potato, peeled and diced
• 5 large carrots, peeled and sliced
• 1 tbsp jarred ginger, chopped
• Plain nonfat Greek-style yogurt (optional)

1.

Heat oil in large saucepan. Add onion and cook until soft, about 2 to 3 minutes. Add stock plus 2 cups water, then add sweet potato, carrot, and ginger. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes.

2.

Strain out vegetables and put them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

3.

Pour vegetable puree back into the saucepan and stir until well blended and smooth. Add salt and pepper to taste. Serve with a dollop of yogurt on top, if desired.

Exercise: Push Up Challenge

I've talked about push ups before, but wanted to expand. I had a comment on a post a while back from my husband's dad telling me about a daily push up challenge him and his friend started. My husband is actually doing it also! They're challenging themselves and each other to do 200 push ups a day! On days they want to do a little less, they just make it up the next day. My Father-in Law says he started being able to do 30-35 at a time and only a month later was able to do 50-66 at a time! My husband has seen huge differences in his arm muscles, and feels great since starting this goal. It won't only be a great benefit for men, but for women also! I would probably shoot for 100 a day, just because I can barely do 2 at a time, but do what you can ladies! By the end of the year my husband will be at 73,000 push ups!

Snacking, Summer Vegetable Crepes, Pilates

I'm horrible for not posting anything yesterday! My amazing husband surprised me with a date, which threw off my plans to post!

Another thing, I had my baby in November of 2010, and am proud to say that I am now 6 pounds away from my pre-pregnancy weight! These tips I give you are no joke! Just take heed to that quote at the top of the page. If you don't work, nothing will!

Tip of the Day: Snacking

This is such an easy way to help get those pounds off. Make sure you fit snacks into your day! It will keep you from giving into cravings, and it will keep your metabolism going. Snacks should be 100-200 calories. Some great snacks that I make sure to fit in every day are:

-an apple (On days I'm feeling hungry, I eat it with some peanut butter to make me feel like I'm indulging. Believe it or not, 1 tbsp of peanut butter (natural peanut butter) is good for you!)
-light yogurt or non fat yogurt. (I prefer yoplait lite yogurt. They have so many flavors, and very low saturated fat!!)
-any veggies. Grab a bag of baby carrots next time you hit the grocery store, and bring them to work with you to snack on!
-grapes. Another great fruit that you can snack on through out the day without feeling guilty!

Those are just a few ideas that I personally love, but any fruit/veggies will do of course!


Healthy Recipe: Summer Vegetable Crepes

302 calories a serving! This makes 4.

• 1/3 cup reduced-fat sour cream
• 1/2 cup chopped fresh chives, divided, plus more for garnish
• 3 tablespoons low-fat milk
• 2 teaspoons lemon juice
• 3/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 2 cups chopped zucchini
• 1 1/4 cups chopped green beans
• 1 cup fresh corn kernels, from 1 large ear (just take a knife and slice from top to bottom over a bowl)
  
• 1 cup part-skim ricotta cheese
• 1/2 cup shredded Monterey Jack cheese
• 1/4 teaspoon freshly ground pepper
• 4 9-inch “ready-to-use” crêpes, (look in the produce section of your grocery store...they're easier than making them from scratch, but just as yummy!)

1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
3. To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Exercise: Pilates

Besides yoga, another form of exercise I am in love with is pilates. Sorry for the men reading this blog, because this pretty much targeted towards women. I will do a manly workout in my next post! Pilates is a great way to help get a lean body! Here are some of my favorite moves:

-Rolldown
Works core, glutes, and hamstrings
Sit on the floor with your knees bent, feet hip-width apart and flat on the floor. Grab the backs of your thighs and suck in your navel so your torso forms a C. Keeping your back rounded, slowly roll back as low as you can with your feet planted on the floor. Take three deep breaths. Return to start. Repeat twice without resting.

-Double Leg Stretch
Works core, shoulders, back, glutes, and legs
Lie on your back. Bring your knees toward your chest and grab your shins. Brace your abs. As you lift your head, neck, and shoulders off the floor, extend your legs. Hold them about 12 inches off the floor and straighten your arms over your head with your palms up. Bring your knees back up to your chest and grab your legs again. That's 1 rep; do 8.

-Side Leg Circles
Works core and inner and outer thighs
Lie on your right side with your right upper arm on the floor and your head resting on your right hand. With knees straight, bend at your hips so your legs and torso form a slight angle. Raise your left leg 6 to 8 inches and make 8 small forward circles from the hip, raising the leg higher with each one. From the highest point, make 8 more small circles in the other direction as you lower the leg to start. That's 1 rep. Do 3 and then repeat on the other side.

These are all workouts you can do at home, but an even better way to get that pilates body is to go to a class at your gym. If you don't go to a health club type of gym, google pilates studios near you! There are usually always pilates places near everyone!

Ditch Bloating, Tortellini en Brodo, Full Plank

Tip of the Day: Ditch Bloating

It's the worst feeling ever to feel puffy and fat! I talked about sodium in an earlier post, but there's actually more you can do to avoid that bloating feeling.

-Drink more water! It sounds counterintuitive, but drinking enough water (not too much!) will actually help you to not retain a lot of it.

-Veggies. You need to pay attention to which ones you eat though! Veggies like broccoli, cauliflower, brussel sprouts, and cabbage will actually cause bloating. So, stay away from those, and go for asparagus, spinach, zucchini and squash.

-Natural teas and flavors. Some of these things like green tea, apple-cider vinegar, lemon juice and parsley can help you get rid of some unwanted fluid.

-Stay away from excess sodium. Just like I said in my previous post. Sodium is everywhere, just make sure you pay attention and don't put excess into your body unless you want to turn into a balloon!

-Space out your meals. Make sure you're eating every 3-5 hours. This will make sure your not overloading your belly before it's able to process your last meal. Be nice to your belly!

Some info learned from Weight Watchers

Healthy Recipe: Tortellinin en Brodo

I love tortellini! This soup is only 205 calories a serving!

1 (32 oz) carton low-sodium chicken broth
2 (2 1/2-inch) strips lemon zest (you can use a vegetable peeler, or just use a cheese grater)

1 (9 oz) package refrigerated three-cheese tortellini

1 1/2 C frozen baby peas

1 tsp salt

1/2 tsp ground black pepper (use a little less if you don't have coarsley ground pepper)

2 tbsp grated Parmesan cheese

1 tbsp minced fresh flat-leaf parsley

Bring broth and lemon zest to boil in large saucepan over medium-high heat. Stir in tortellini, cover, and return to boil. Reduce heat and simmer, 8 minutes. Stir in peas, salt, and pepper; simmer, uncovered until tortellini is tender and peas are heated through, about 2 minutes. Dsicard lemon zest. Serve sprinkled w/ Parmesan and parsley.

Exercise: Full Plank

After you've done the "Running for Beginners" workout I posted a few days back, you can start sculpting your abs! Here is a great exercise just for that. I will be posting even more the next few days that you can combine into one workout and do every other day in the comfort of your own home.

Plank: Start in push-up position, keeping abs lifted so body forms a straight line. Life left leg, bend knee and pull it toward left elbow, then return it to floor. Do this 8 times, holding your foot up in the air for a count of 8 on the last rep. Repeat w/ right leg.

Exercise w/ Your Dog, Summer Squash Saute, Split Stance Dumbbell Row

Tip of the Day: Exercise w/ Your Dog
Is your workout buddy bailing on you again? We all know of a certain friend we have that will never bail on us. Dogs never let their owner down, and they love you no matter what. If you don't have a dog, get one! It could be the turning point for you to be motivated to stay in shape! Dogs need to stay in shape too, so make it a goal to take your loyal canine friend for a walk every day. You will both be so happy for it!


Healthy Recipe: Summer Squash & White Bean Saute

This recipe is made up of pretty much everything I love! 195 calories a serving (recipe makes 4)! Seriously, that's ridiculously low. Eat it.

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, halved and sliced
• 2 cloves garlic, minced
• 1 medium zucchini, halved lengthwise and sliced
• 1 medium yellow summer squash, halved lengthwise and sliced
• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
• 2 medium tomatoes, chopped
• 1 tablespoon red-wine vinegar
• 1/3 cup finely shredded Parmesan cheese

1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
2. Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.

*Don't forget to drain and rinse the beans! They can have so much sodium in those cans!

Exercise: Split Stance Dumbbell Row

I am all for two in one exercises, and this is a great one to add into your workout routine. You're not only working your mid/upper back with the row, but you're really working on your hips with the split stance. Hips are part of your core, and having a strong core means everything when you're trying to get in shape!

In split stance, right leg in front, with both knees slightly bent, lean forward and place your right arm on your knee for support, with a dumbbell in your left arm, straight down. Engage your core, and bring the dumbbell closer to your body, bending your elbow 90 degrees. Do 2 sets of 12 on each side. Pick a weight that's challenging, and once you can easily do 12, it's time to up the weight!

Sodium, Vegan Banana Rice Pudding, Tricep Dips

Tip of the Day: Sodium

Did you know that salt and sodium aren't really the same thing? Sodium is what is found naturally in most foods. It accounts for 40% of table salt. So when you add salt to food that already contains sodium, you're increasing your intake of sodium by 40%. Blagh. Everyone always says it. Eat little, or no sodium at all. Pretty much all crash diets consist of this. So when you lose the weight from the crash diet (which will most likely be only water weight), you're going to gain it back when you start eating foods high in sodium again! So, instead of cutting them out completely (it won't last long if you try to do this, trust me) just watch your intake. Your body does need sodium, but not excess amounts of it. If you get too much, you're going to retain water which will make you look puffy, and feel bloated. No one wants that. So, cut it out! The bottom line is to just eat healthier. It sounds vague, but it's as easy as that! Eat more vegetables, fruit, fresh ingredients you can buy, and cut out the processed foods; the candy, the soda, the chips, even some soups etc. Those processed foods don't only have their natural sodium, but the manufacturers put even more in them so that they'll store a certain way on the shelf before you buy them. Overall, just be smart about the food you put in your mouth, and pay attention to your sodium intake. It won't only play a role in your weight loss, but your blood pressure as well. Salt can make it higher, and the goal is to stay healthy, right? So stop ignoring your sodium intake!


Healthy Recipe: Vegan Banana Rice Pudding

I have a friend who's vegan, so I thought it'd be interesting to find some vegan recipes for those out there who have that lifestyle, or who want to try it! It is possible you know! I'm going to try and dedicate one recipe a week to the vegan lifestyle, unless I get requested to do it more often than that. This looks delicious!

• 1 cup brown basmati rice
• 2 cups water
• 1/2 teaspoon salt
• 3 cups plus 1 tablespoon gluten-free vanilla rice milk, divided (see Tip)
• 1/3 cup light brown sugar
• 1/2 teaspoon ground cinnamon, plus more for garnish
• 1 tablespoon cornstarch
• 4 ripe bananas, divided
• 1 teaspoon vanilla extract

1. Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed, 45 to 50 minutes.
2. Stir in 3 cups rice milk, brown sugar and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes. Stir cornstarch and the remaining 1 tablespoon rice milk in a small bowl until smooth; add to the pudding. Continue cooking, stirring often, until the mixture is the consistency of porridge, about 10 minutes. Remove from the heat.
3. Mash 2 bananas in a small bowl. Stir the mashed bananas and vanilla into the pudding. Transfer to a large bowl, press plastic wrap directly onto the surface of the pudding and refrigerate until cold, at least 2 hours.
4. Just before serving, slice the remaining 2 bananas. Top each serving with a few slices of banana and sprinkle with cinnamon, if desired.

Recipe from Eating Well


Exercise: Tricep Dips

I love this exercise because it's an easy, gear-free way to work out that part of your arms that everyone hates to get extra fat on. You can use a chair or a bench.

With the chair/bench behind you, grab the edge w/ your hands (which should be about hip-width apart) Bend your knees, and bend your elbows, performing a dip, lowering your body down, straighten your elbows and repeat. Do as many as you can! Shoot for 50, but when you think you're done, do 3 more!

Eliminate Late Night Snacking, Baked Tortellini, Stability Ball Bench Press

Tip of the Day: Eliminate Late Night Snacking

I know, you've heard it everywhere: Don't snack after 8 pm. It really is a great way to lower your calorie intake for the day, but it doesn't always work for everyone. If you don't get off work 'till 8 pm and you haven't eaten dinner yet, should you skip dinner all together? No. Eating dinner that late really won't effect you metabolism as much as everyone says. In fact, eating dinner that late could actually be a good thing! It'll help you to avoid late night snacking. Another way to avoid late night snacking is to eat a healthy afternoon snack such as a fruit or vegetable that will help you feel full. That way you don't feel like you haven't eaten since lunch time, your belly feels fuller, and you avoid snacking on things that only make you feel good while you're eating them!

Healthy Recipe: Baked Tortellini

Even when you're dieting, you need a delicious, savory dish like this one. I love tortellini, so I was SO happy to find this recipe that uses a light cream sauce!

• 1 tablespoon extra-virgin olive oil
• 2 tablespoons all-purpose flour
• 2 1/2 cups low-fat milk, heated
• 1/2 cup grated fontina cheese, divided
• 1/2 teaspoon ground nutmeg
• Salt & freshly ground pepper, to taste
• 1 pound fresh or frozen cheese tortellini, preferably low-fat (look in freezer section for the one w/ lowest fat)
  
• 1/4 cup fine dry breadcrumbs
• 2 tablespoons freshly grated Parmesan cheese

1. Preheat oven to 350°F. Coat 4 individual gratin dishes or a 1 1/2-quart shallow baking dish with cooking spray. Put a pot of water on to boil for cooking pasta.
2. Heat oil in a large saucepan over medium heat. Add flour and cook, whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking, until smooth and slightly thickened, 3 to 4 minutes. Remove from heat and add 1/4 cup fontina and nutmeg, stirring to melt cheese. Season with salt and pepper. Transfer to a large bowl.
3. Meanwhile, cook tortellini in boiling salted water until just tender, 6 to 8 minutes or according to package directions. Drain and rinse well. Toss with the cheese sauce.
4. Divide the tortellini among the prepared dishes. Top with remaining 1/4 cup fontina. Mix breadcrumbs and Parmesan in a small bowl. Sprinkle evenly over gratins. Bake gratins for until golden and bubbly, 15 to 25 minutes. Serve immediately.

Exercise: Stability Ball Bench Press

Stability balls are awesome! You can use one for pretty much any exercise, and it'll only help your results! It helps you focus on your balance and stability while you're doing a simple exercise, making the exercise harder for your body to perform. And you know, the harder you push your body, the better results you're going to get?

Grab a dumbbell in each hand and lie on your back on a stability ball with your knees bent and feet flat on the floor. Raise the weights above your chest, palms facing forward. Lower the right dumbbell to the side of your chest, pause, then press the weight back to the starting position as quickly as possible. Repeat on the left side. That is one rep. Do 2 sets of 15.

You're In Charge, Citrus Berry Smoothie, Assisted Pull Ups

Tip of the Day: You're in Charge

It's funny how people naturally want what they can't have. So, instead of thinking that you can't have that candy bar, bag of chips, or doughnut, just tell yourself: You can have it, you're just choosing not to! You're choosing to put only good, fresh, healthy things into your body. You're choosing to not eat junk food so that you can get where you want to be! You're in charge. Not the food that keeps tempting you!



Healthy Recipe: Citrus Berry Smoothie

• 1 1/4 cups fresh berries
• 3/4 cup low-fat plain yogurt
• 1/2 cup orange juice
• 2 tablespoons nonfat dry milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Place all ingredients in a blender and blend until smooth

432 calories

Such a great, full breakfast that will start your day perfect!

Exercise: Assisted Pull ups

Pull ups can be so hard, especially for women! I love the pull-up machine at the gym. If you want to really improve you upper body strength, use this machine! Even the heaviest person can do this. There's an assistance pad that you put your knees on, and you select the weight you want to use (the heavier the weight you select, the more support you will have holding you up) Select the weight that feels comfortable to you, and work on those pull-ups! If you add this to your work out routine, your pull-ups will improve in no time!

Eat More Spinach, Casserole, Medicine Ball

Tip of the Day: Eat More Spinach
I don't even know how to begin to say how fabulous spinach is! First of all, it's yummy. You can flavor it how you want either in a salad, or on a sandwich. That's not all though! It naturally makes you feel full for hardly any calories! You could eat 1/2 cup of brown rice for 100 calories, but for that amount of calories you could eat 20 cups of spinach! Crazy, right? On top of that it is a great weight loss weapon. In the diet book Cinch! they talk about how 69% of Americans do not get the minimum amount of green produce they should be getting each week (3 cups). So add more spinach to your diet! It's not like you'd be hurting your calorie intake.

Healthy Recipe: Hamburger Noodle Casserole

I love casseroles because they are easy to make and save for later!

• 2 bunches scallions, trimmed
• 8 ounces 90%-lean ground beef
• 1 1/2 teaspoons canola oil
• 1/2 cup bulgur, (see note at bottom)
• 2 cloves garlic, minced
• 2 8-ounce cans tomato sauce
• 1/2 cup water
• 1/4 teaspoon salt, divided
• Freshly ground pepper, to taste
• 6 ounces no-yolk whole-wheat egg noodles
• 1 cup low-fat cottage cheese
• 1 cup reduced-fat sour cream
• 1/4 cup shredded extra-sharp Cheddar cheese

1. Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
2. Separate white and green parts of scallions; thinly slice and reserve separately.
3. Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
4. Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
5. Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
6. Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
7. Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
8. Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.

Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.

Recipe from Eating Well

Exercise: Medicine Ball
What's awesome about exercising is that there are so many tools you can use! I like this routine because it totally switches things up from using a plain, old dumbbell.

http://www.womenshealthmag.com/fitness/body-workout-routine

Be Selfish, Stir-Fry, Power Jump

Tip of the Day: Be Selfish

In order to get where you want to be you need to put yourself (your health)be fore everyone. Don't feel bad, it won't make you a bad husband/wife, friend, or mother/father if you need to leave for the gym a couple hours every other day. In fact, it'll make you better! It will make you more confident, tolerant, and fun. You'll feel better about yourself therefore making yourself more fun to be around! So come on, be selfish!


Healthy Recipe: Stir-Fry

Asian food is yummy, but super unhealthy when you get it from a fast food joint. Make your own, and make it healthy!

Olive oil
Onion
Red pepper
Egg
Reduced-sodium soy sauce
Hot sauce to taste
Precooked chicken
Cooked brown rice
Scallions

Heat the oil in a nonstick skillet over medium heat. Add the onion and red pepper and saute for 3 to 5 minutes, until the onion softens. Add the egg, stirring frequently. Cook for 2 to 4 minutes more, until the egg firms up. Add the soy sauce, hot sauce, chicken, rice, and scallions, stir, and cook for about 3 minutes more, until it's all well blended.


Exercise: Power Jump

I love this exercise! It really helps you feel like you have power! All you need is a step/box, or even a bench if you're feeling super powerful.

Start facing the box/step/bench, feet shoulder width apart. Engaging your core, jump up, landing with both feet on the box, shoulder width apart. Step back down to starting position and repeat, 2 sets of 12-15.

Don't Get Down, Grilled Chicken-Pineapple, Become a Runner

Tip of the Day: Don't get down

I know I always say not to cheat and not to give into your cravings, but it's not always that easy for some people. It can be a lot easier said than done. So on those days you are totally craving some chocolate and you have a tiny piece, don't get so down on yourself! I have to admit that I need to use my own advice. If I have even the tiniest piece of candy during the week (I allow myself to cheat on the weekend when I work hard through out the week) and I get to my weigh in day on Friday to see that I've gained a pound or haven't lost at all, I blame it all on that tiny piece of candy. If I hadn't have eaten it I would have lost 2 pounds! It doesn't quite work that way, I know. But I can't help beating myself up about it. You need to live a little! I'm not saying to go binge on krispy kremes. But if you do happen to have a craving that just won't go away by drinking water, chewing gum, or waiting a half hour, just have a tiny piece of that craving-it is not going to ruine everything! Chances are you'll feel guilty after that little piece and you won't feel like you need anymore. Just don't totally sink into a depression if you need to give in a little. Sure you may want to lose weight, but being happier is so much more important.

Healthy Recipe: Grilled Chicken w/ Pineapple

4 boneless, skinless chicken breasts (4 to 6 oz each)

4 pineapple slices (1/2-inch thick)

1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced

Teriyaki sauce

4 slices Swiss cheese

4 whole-wheat kaiser rolls

1/2 medium red onion, thinly sliced

1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours.

2 Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside.

3 While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzle chicken with a bit more teriyaki sauce.

Only 387 calories per serving!

Recipe from women's health

Exercise: Become a Runner

Aren't you jealous of that person on the treadmill in front of you who can just keep running for a half hour without stopping once to catch their breathe? Well, that can be you! Remember my post about interval training a while back? Just incorporate it into your running along with your strength training workout and you'll be a runner in no time! I'm actually going to be doing this exact workout routine now that the weather has gotten nicer...I can't wait!

http://www.womenshealthmag.com/fitness/run-walk-program

It's a 6 week program, and on Tuesday/Thursdays just do your own strength training workout!

Keep Running, Greek Orzo Stuffed Peppers, Trainer Workout

Tip of the Day: Keep Running
You know when you're running on the treadmill or outside, and you get to that point where you just can't go anymore? Whether you think it is or not, it's your brain trying to get you to stop. Your body is actually able to go further! Your body has just run out of it's fuel (glycogen). If you can just get yourself to keep running it'll start to burn unwanted fat! So keep running!
Healthy Recipe: Greek Orzo Stuffed Peppers

4 yellow, orange and/or red bell peppers
1/2 cup whole-wheat orzo
1 15-ounce can chickpeas, rinsed
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
6 ounces baby spinach, coarsely chopped
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
3/4 cup crumbled feta cheese, divided
1/4 cup sun-dried tomatoes, (not oil-packed), chopped
1 tablespoon sherry vinegar, or red-wine vinegar
1/4 teaspoon salt

-Halve peppers lengthwise through the stems, leaving the stems attached. Remove the seeds and white membrane. Place the peppers cut-side down in a large microwave-safe dish. Add 1/2 inch water, cover and microwave on High until the peppers are just softened, 7 to 9 minutes. Let cool slightly, drain and set aside.

-Meanwhile, bring a large saucepan of water to a boil. Add orzo and cook until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water.

-Mash chickpeas into a chunky paste with a fork, leaving some whole.

-Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute. Stir in the orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook until heated though, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.

Exercise: Trainer Workout

This trainer trains celebrities like Katy Perry, Megan Fox, and Lady Gaga. I found this workout he put together for Women's Health. Love it!

http://www.womenshealthmag.com/fitness/harley-pasternak-0

Skinny Fund, Sweet Potatoes w/ Black Beans, Mountain Climber

Tip of the Day: Skinny Fund

This is something that has been helping me strive harder to lose my weight. As presents for my birthday I got a bunch of gift cards. I spent a little bit of them and decided to save the rest for when I'm down to the size I want to be. If you take some money out of each paycheck (even if it's just $5) and put it in a jar, it'll add up and you'll have some extra cash when you get to the size/weight you want to be! You will have so much fun buying new clothes that you haven't been able to fit in for a while.


Healthy Recipe: Sweet Potatoes with Warm Black Bean Salad

4 medium sweet potatoes
1 15-ounce can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)

Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)

When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.


Exercise: Mountain Climber

This is one of my favorite exercises. It really gets your heart rate up, and works your core at the same time!

Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg. That's one rep.

Do 20 reps.

Partner, Rocky Road Brownies, Pairs

Happy Valentines Day everyone!!


Tip of the Day: Partner

Set a goal with your significant other to get in shape together! You'll be surprised how much easier it is when you both are striving towards the same goal. It will not only help you to motivate each other, but it'll bring you closer as a couple. Don't have a lover? Do it with your best friend!

Healthy Recipe: Rocky Road Brownies


1 cup less 1 tablespoon all-purpose flour
1/4 teaspoon baking powder
1/4 teaspoon salt
4 1/2 tablespoons unsalted butter1/2 cup plus 1 tablespoon unsweetened cocoa powder, preferably natural (see Note)
1 1/4 cups sugar
1 large egg
2 large egg whites
2 teaspoons vanilla extract
8 regular-size marshmallows
2/3 cup coarsely chopped walnuts or pecans
1/3 cup chopped bittersweet or semisweet chocolate or large chocolate chips

-Line the bottom and sides of an 8-inch-square baking pan with parchment paper or foil coated with cooking spray. (Leave enough of an overhang to be able to lift the brownies out of the pan later with the liner.) If you don’t plan to let the batter rest at the end of Step 3 before baking, position a rack in center of oven and preheat to 350°F.

-Thoroughly whisk flour, baking powder and salt in a small bowl.

-Melt butter in a medium saucepan until sizzling. Remove from the heat and stir in cocoa, then sugar. (The mixture will look like a mass of very dark brown sugar.) Add egg, egg whites and vanilla. Stir briskly until smooth and glossy. Stir in the flour mixture until just incorporated. Then stir briskly for about 50 strokes. Scrape the batter into the prepared pan and spread it evenly. The batter will be very shallow in the pan. If you have time, cover the pan and refrigerate for a few hours or up to 12 hours. (This hydrates the cocoa powder and flour and brings all the flavors into sharper focus.) Remove from the refrigerator about 30 minutes before baking; preheat oven to 350°F.

-Quarter marshmallows with an oiled knife. Distribute the pieces over the batter, pressing them in. Distribute nuts and chocolate (or chips) around the marshmallows.

-Bake the brownies until the marshmallows are golden brown, 25 to 35 minutes. (If you can find a place to test for doneness where there is no melted chocolate or marshmallow, a toothpick should come out with some moist, gooey batter clinging to it. Brownies in a metal pan will bake faster than those in a glass pan; if you’re unsure, bake a few minutes longer to make sure the brownies are done in the middle.) Let cool completely in the pan on a wire rack for about 2 hours. Lift the ends of the pan liner and transfer to a cutting board. Cut into 16 brownies.

Only 190 calories per brownie, and a ton less fat than your regular brownie!


Exercise: Pairs

Doing two exercises at the same time can really help tone your muscles! You're not exhausting a specific muscle group to quickly, and you're also bringing the chances of injury down a lot lower! Try these couple exercises.

Push Up-Row
Get into pushup position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart, and your feet slightly wider than hip-width apart. Keeping your hips parallel to the floor (you'll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the side of your body. Pause, then slowly return the weight to the floor and repeat with the left arm.

Side Plank-Rear Fly
Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level. Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together. Return to start. That's one rep. Do 12 to 15, then switch sides

Oat Crust, Chocolate Fruit Dip, Lunge-Twist

Tip of the Day: Oat Crust

When you use a recipe with bread crumbs in it, switch out the crumbs for oats instead! They are so much lower in calories, and so much better for you. They are delicious also! Try using them to make home made chicken strips by dipping the chicken in egg whites, then coating them in the oats (I use oat bran from the self serve section at the grocery store...you know where you can scoop out how much ever you want into a bag?). They make such a delicious, crunchy crust!


Healthy Recipe: Chocolate Fruit Dip

1 1/2 cups plain yogurt
2 tbsp fat free milk
10 mini marshmallows
2 tbsp semi-sweet chocolate chips
your choice of fresh fruits

1. Line a strainer with 1 coffee filter and place strainer in/over a bowl. Put the yogurt in the prepared strainer (in the coffee filter) and put the strainer/bowl into the fridge for 8 hours or overnight. (This will strain all the liquid from the yogurt making it thicker.)
2. In a small heavy saucepan, combine the milk, marshmallows and chocolate chips. Cook and stir until chips are melted and mixture is smooth. Transfer to a small bowl, cool to room temperature.
3. Remove yogurt from filter into a bowl, and discard liquid that has been strained. Gradually stir in marshmallow-chocolate mixture. Refrigerate until serving. Serve with fruit.


Exercise: Lunge-Twist

This is a fun way to amp up any lunge. Just grab a weighted medicine ball or even a 5-10 lb dumbell. Hold it straight out in front of you, lunge forward and once you're in the lunge position, arms still straight out in front of you, twist to the side over the front, bending knee. Stand back up and continue to do walking front lunges w/ twists. Do 12 forward, turn around and do 12 back. So effective for you're whole body!

Rewards, Chocolate-Pumpkin Cake, Jumpstart

Well folks! I'm super late posting this up today. Such a busy weekend!

Tip of the Day: Rewards

Giving yourself rewards is such an important factor to dieting and losing weight. You need to have a light at the end of the tunnel, or else you'll be more tempted to cave into cravings and over eating. What I do is really stick to my calorie counting during the work week, and on the weekend I can have that treat I was craving on Monday that I couldn't have. Chances are that by the time the weekend comes around I would rather have my cheat meal be something else entirely, so I save myself those calories I would've eaten on Monday!


Healthy Recipe: Chocolate Bundt Cake

In light of it being Valentines weekend, I'm going to post yummy chocolate desserts all weekend, and on Monday. Not just yummy, but healthier alternatives to the chocolate desserts you want to get at the restaurants. I love pumpkin, so I'm glad I found this one on Eating Well's site. Mmm, if only I knew about this when I was pregnant and craving every pumpkin

1 cup granulated sugar
3/4 cup unsweetened cocoa powder, (not Dutch-process)
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup nonfat buttermilk
1 15-ounce can unsweetened pumpkin puree
3/4 cup dark brown sugar, packed
1 large egg, at room temperature
1 large egg white, at room temperature
1/4 cup canola oil
1/4 cup light corn syrup
1 tablespoon vanilla extract

Glaze & Garnish
1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk
2 tablespoons mini chocolate chips, or toasted chopped nuts


1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.


234 calories per serving...pretty good for a chocolatey dessert!


Exercise: Jumpstart

As lazy as this seems, I'm just going to post this link to an incredible "jump starting" workout that will torch those calories!

http://www.menshealth.com/jumpstartyourday/power-of-10.php

Print it off and take it to the gym!

Morning Myth, Watermelon Salsa, Plyometrics

Tip of the Day: Morning Myth

A lot of people think you should do your workouts in the morning. It's actually not true! I've been reading up on it, and it's actually better to do your workouts in the late afternoon. Your body is fueled from eating breakfast and lunch, and your muscle strength is at it's best, so your body is able to work harder. Obviously it's always best to workout when you're able to work your hardest, so if that's in the morning for you, then by all means do it! It's just not going to be effective if you're exhausted, and your body isn't working it's hardest. If you are going to work out in the morning, make sure you eat breakfast at least a half hour before. Nothing too heavy though. I suggest like some fruit. Light, great for you, and great fuel for your body!


Healthy Recipe: Tropical Watermelon Salsa

I found this recipe in one of my magazines...looks good and it's filled with vitamins!

1 cup watermelon, seeded and diced into 1/4-inch cubes
1 cup mango, diced into 1/4 inch cubes
1 cup cucumber, seeded, peeled, and diced into 1/4-inch cubes
1 jalapeno pepper, seeded and finely diced
4 tbsp lime juice
2 tbsp cilantro finely chopped
1 tsp Italian parsley, finely chopped

In a medium bowl, combine all ingredients and add salt and pepper to taste. Toss gently to combine the flavors. Cover and chill for 30 minutes.

Love salsa!


Exercise: Plyometrics

These are exercises that involve explosive, fast movements. These moves will totally burn those unwanted calories! Try adding these workouts to your routine, you'll love how empowering they are!

Step Lateral Shuffle (Uses a step/box)
Stand w/ your left foot on a low box (or step) and your right foot on the floor about two feet to the right of the box. Bend your knees slightly, keep your chest up, and bend your arms 90 degrees, keeping your elbows close to your body. Push off your left foot and jump to your left, landing with your right foot on the box and your left foot on the floor, knees bent. Push off your right foot to jump back to the starting position. That's one rep. Do 10.

Split Jumps
Stand w/ your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat/close lunge. Quickly jump up and scissor-kick your legs so that you land w/ your right leg forward. As soon as your feet land, lower your body into a split squat. That's one rep. Do six.

workouts from womens health

Supersets, Cake, Core Strengthening

Tip of the Day: Supersets

Converting the exercises in your workout routine into supersets is a great way to keep moving. Do a set of one exercise, and withouth stopping, to a set of another exercise. Then rest a bit before repeating. We're told by some people to rest between sets, but doing supersets will bump up your calorie burn, and it'll also add some cardio to your strength training!

Healthy Recipe: Pudding Cake

I know, it sounds delicious, but full of guilt. Well, it's not! It's 142 calories/serving. I haven't tried this recipe yet, but I've been craving chocolate cake today, so I thought I'd find a healthier version. This is from one of my favorite sites "Eating Well".

1 cup all-purpose flour
1/3 cup sugar
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup nonfat milk
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 cup pecan halves, toasted (see Tip)
3/4 cup brown sugar
1 1/3 cups hot strong coffee (optional)

-Preheat oven to 375°F. Lightly coat an 8-by-8-inch baking dish with cooking spray.
-Stir together flour, sugar, cocoa, baking powder and salt in a large bowl.

-Combine milk, egg, oil and vanilla in a glass measuring cup.

-Make a well in center of the dry ingredients and gradually pour in the milk mixture, stirring until combined.

-Stir in pecans.

-Spoon into the prepared pan and spread evenly.
-Dissolve brown sugar in coffee; spoon over batter.

-Bake until a toothpick inserted in center comes out clean, about 25 minutes.

-Let stand for 10 minutes; serve hot or warm.

*How to toast pecans

-Spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Delish.

Exercise: Core Strengthening

Core strength is so important not just while exercising, but doing any kind of sport as well. It really helps the balance of your body, and helps you to perform at your best. Your technique will be in tip top shape, which will prevent you from any injury, and help you get the most out of your workout! Here's an example of a great core strengthening exercise move:

Side Pillar

Lie on your left side with your forearm on the floor under your shoulder, and your feet stacked together. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine. Pause for 1 to 2 seconds, then lower yourself and repeat. After you've completed your repetitions, lie on your right side and repeat.

To get the most out of this move, really tighten your core/abs while doing this.

Sneak Peek: I found thi great cleanse diet! I want to try it before I post it, so I'll post it by next Saturday...So stay tuned!

Frequent Eating, Tomato Strata, "The Teaser"

Tip of the Day: Frequent Eating

Eating smaller, more frequent meals through out the day will be a huge benefit for not only your weight loss, but your health as well! It keeps you fueled through out your day, will keep you from overeating, and help your body to be more efficient at burning calories. Why wouldn't you do this? What I do is make sure I eat every 3 hours. I'll have breakfast, a snack, lunch, a snack, then dinner. Making sure that all these small meals are between 3-5 hours apart. And dinner is always larger. Incorporate this into your daily routine, and you won't be disappointed!

Healthy Recipe: Tomato Strata

Again, I have to thank another cooking show for this recipe. "Every Day Italian" with Giada. This is a great snack, and great for enertaining as well! I have to point out that my husband and I tried this recipe last night, and used ricotta cheese instead of goat cheese. Do NOT do this. I know nothing about cheese, so when I couldn't find goat cheese, I used ricotta because...well I don't actually know my reasoning! So, just keep in mind. Use the goat cheese.

8 oz goat cheese (the softened kind in the container, not the crumbles)

1/2 c heavy cream

3/4 c fresh basil

3/4 c fresh mint

1 c extra virgin olive oil

1 tomato

Start with the cheese topping. Mix the 8 oz of goat cheese and 1/2 c heavy cream in a bowl, and then set aside.

In a food processor, add 3/4 c basil and 3/4 c of mint. While they're mixing, add 1 c of olive oil.

Slice the tomato about 1/2" to 3/4" thick and set the slices on the their dishes.

Top with a big dollop of the cheese mixture, follwed by a nice sized drizzle of the basil/mint oil.

Keep in mind you must like tomatoes to like this recipe. Hope you enjoy! I will try this recipe again once I can find some goat cheese, and let you know how I feel about it.

Exercise: "The Teaser"

Here is a great abdominal work out to incorporate into your work out routine! It's called "the teaser". It's a pilates move mostly for women, but men can do it also!

Lie face-up and lift your legs so your thighs are perpendicular to the floor and your knees are bent 90 degrees.

Raise your hands toward the ceiling.

Lift your torso and straighten your legs, so your body forms a V.

Hold for one second, then roll back down, keeping your legs raised.

Do 8 to 10 reps

I read that this will activate 39% more of your rectus abdominus muscle (your six-pack) and 266% more of your external obliques (love handle area). Yeah. Definitely do this.

Mood Boost, Fruit Salad, Push Up Tips

Tip of the Day: Mood Boost

Working out, and this blog for that matter, is not all about just losing weight. It's about getting to where you feel healthiest and happiest. A lot of let the excuse of a stressful day determine whether we're going to go to the gym that night, or work out at all. If anything, a stressful day should be the factor that makes you go to the gym! Exercising releases a hormone that will completely boost your mood! It'll just cause you to feel happier. It'll reduce your stress levels, and it may also be as effective as some medications known to help depression. I know for a fact that's true after learning it first hand a couple years ago! So even you feel like you don't need to exercise because you spent all of your energy at work getting stressed over a specific assignment, someone upset you, or anything to cause you stress at all, work that body out and relieve some tension! It won't only make you happier, but it'll make you more fun to be around!


Healthy Recipe: Fruit Salad

This is so simple I was actually debating if I could count it as a recipe! But, I love it, and it is such a healthy snack to have in the fridge, I just couldn't resist.

Strawberries
2 Peaches
2 Apples
raspberries
Cantaloupe
Over all, any fruit you love except for bananas. They smash to easily.
Honey
Lemon Juice

In a large bowl mix a large dollop of honey (depending on how much fruit you're planning to use) and lemon juice (enough to liquefy the honey into a thin syrup) with a fork. Add all the fruit you like, and mix until all is coated with the honey/lemon juice mixture. Just judge by the taste. I don't like an overpowering taste of lemon juice, so I put a little less in. Whatever you love!

Exercise: Push Ups

I suck at push-ups. I'm not even going to pretend that I'm this amazing personal trainer who can do a million push-ups in a minute. I know I'll be great someday! Especially if I try these moves first:

1) Modified Push Up
Like a regular push-up except your knees are resting on the ground and ankles are toward the sky, feet crossed. Make sure body is one straight line from knees to head.

2)Incline Push Up
In push up stance, but hands on a bench rather than the ground.

These exercises will help prepare you for the real thing. You want to be able to do 15-20 reps in a row w/ perfect form. Then slowly try and do regular push ups between sets!


For those who are blessed w/ good upper body strength (most men I know), here are some moves to help your push ups be more challenging.

1)Stacked-Feet Push Up
Regular push up form, but one foot on top of the other one that's on the ground.

2)Decline Push Up
Like "incline push up" except your feet are the ones on the bench, not your hands.

3)Push up, feet on ball
Like "Decline push up" except feet are on a stability ball rather than a bench.

4)Stability Ball Push Up
Regular push up form, except hands are on the ball.

Good Luck!

Slow Down, Almond Honey-Butter Cookies, CardioTip

Tip of the Day: Slow Down

Did you know it takes 20 minutes for your stomach to communicate to your brain that you're full? Make it a goal to eat slower, even if you're ravenous, and you'll eat a lot less than you normally would if you were stuffing your face. Talk more while you eat, or take a few breaths between bites.

Healthy Recipe: Almond and Honey-Butter Cookies

I made these for Christmas last year. I love cookies, so it was so nice to find a healthy version! This recipe uses honey instead of sugar...such a great idea!

1 cup whole almonds, toasted (see Tip)
1 1/4 cups whole-wheat pastry flour, (see Note)
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
2/3 cup plus 1/4 cup honey, divided
1/3 cup canola oil
4 tablespoons unsalted butter, at room temperature, divided
1 large egg
1 teaspoon vanilla extract
3 tablespoons toasted sliced almonds, (see Tip) for garnish

1.Process whole almonds in a food processor or blender until finely ground (you will have about 1 1/4 cups ground). Transfer to a large bowl and add whole-wheat flour, all-purpose flour, baking powder and salt; stir until just combined. Beat 2/3 cup honey, oil and 3 tablespoons butter in a mixing bowl with an electric mixer on medium speed until well combined. Add egg and vanilla and beat until blended. Add the wet ingredients to the dry ingredients; stir to combine. Refrigerate the dough for 1 hour.

2.Preheat oven to 350°F. Coat 2 baking sheets with cooking spray or line with parchment paper or nonstick baking mats.

3.Roll tablespoons of dough into 1-inch balls and place on the prepared baking sheets about 2 inches apart. Press the tip of your index finger in the center of each cookie to make an indentation. Bake the cookies, in batches, until set and barely golden on the bottom, 13 to 15 minutes. Transfer to a wire rack; let cool for 30 minutes.

4.Combine the remaining 1/4 cup honey and 1 tablespoon butter in a small bowl until creamy. Use about 1/4 teaspoon to fill each cookie and top with 2 sliced almonds, if desired.


Exercise: Cardio Tips

Before you start your workout, warm up your body and get your heart rate up by using an elliptical or treadmill for about 5-10 minutes. It'll really get the blood flowing to your muscles, and help you to maximize your heart rate for your workout which will help you burn more calories. Know what else will help you burn more calories? Making sure you do your full cardio workout after your main workout. Your heart rate will be up a lot higher, especially if your main workout consists of weight and strength training exercises. And if those are the bulk of your exercises, you're going to burn even more calories in your cardio workout. (See below post "cardio vs. strength training" to see the effect that strength training has on you calorie burn.)

Portion Control, Tomato/Pea Dip, Best Butt

Tip of the Day: Portion Control

One of the many ways to help you lose those extra pounds is to watch your portions ever time you eat. You need to control yourself to eat less, so you consume less calories. One way to help control your portions is to eat on a small plate rather than a large one. You'll actually feel like you're eating more. Another tactic that I use myself is to use a small spoon or fork. You know how the silverware sets come with large forks and small forks? The smaller ones will help you take smaller bites, therefore helping you eat less!

One more thing I'd like to add. Remember as a kid when your parents made you "clean your plate"? You're an adult now...don't do that. Save it as leftovers, and you'll save yourself some unwanted calories.


Healthy Recipe: Sun-Dried Tomato and Pea Dip

I just made this today! Such a healthy snack to have, and great for entertaining! I saw this on "Giada at Home", my favorite cooking show. It's pretty much guilt free too!

1 pound frozen peas, thawed
8 oz sun-dried tomatoes, drained (3/4 cup)
2 cloves garlic, chopped
1/4 cup extra virgin olive oil
1 tsp black pepper
1 tsp salt
4 heads of endive, ends cut off and leaves separated

Combine the peas, sun-dried tomatoes, and garlic in a food processor. Pulse the machine until the peas and tomatoes are finely chopped. Add the olive oil and pulse until the olive oil is incorporated and the mixture is minced but not yet pureed. Transfer to a small bowl and stir in the salt and pepper.

Serve as a dip with the endive spears alongside.

Mmmm.

Exercise: Best Butt

Many people think that doing squats (hip flex) is the best way to get a toned butt, but there have been studies to show that doing hip extensions instead will actually help you sculpt your butt! Try this:

Start on your hands and knees, knees bent. Lift your right heel toward the ceiling, then lower it back down to the starting position. Do 12 reps, then repeat on the other side.

They study done by American Council on Exercise showed that doing this exercise will work 55% more of your hamstrings and 79% more of your glute than a plain squat will work. Easy choice!

Plan, Chicken Teriyaki, Lazy Days

Tip of the Day: Plan

This helped me when I was going through my weight loss last year, and I'm planning on doing this now that I'm trying to lose my baby body. Have a calendar for the week posted on your fridge, or in your phone, or wherever you're going to use it most. Plan and write down what you're going to eat the next day. If you have it planned out, exactly what you're going to eat, then you're more likely to stick to that goal of eating only what you have written down. Count up the calories the day before also, so at the end of the day you'll know where you're at. If you're a little under your limit, then treat yourself to a healthy snack! This will really help you gain control of what you're putting in your body.


Healthy Recipe: Chicken Teriyaki Crock Pot

This recipe is amazing, and so simple. If you don't have a large crock pot, borrow one! It's utah people, you'll be able to find one.

5 Chicken Breasts
1 bottle of teriyaki marinade
1 pineapple
1 red pepper
1 orange pepper
1 green pepper

Pretty much all you need to do is put all of these ingredients into the crock pot! You don't need to cut up the chicken, just make sure they're thawed. Cut up the peppers and throw them in, and dump the whole bottle of marinade in there. Then put a whole bunch of pineapple in, on top. Put the lid on and cook it for about 6-7 hours. Judge it on the tenderness of the meat. You want it to easily fall apart, but not be squishy and liquidy!


Exercise: Lazy Days

As much as we all want to be so good at getting to the gym every day, it doesn't always happen. Sometimes we have just too long of a day! A lot of us use that as an excuse to not work out at all, but with this workout I found, you will never be able to make excuses! It's a "no-gear" workout. So, on your lazy days when you just want to be home. Do this workout! You'll be able to have a lazy day without that fat, lazy feeling. In fact, print the workout out, and post in on your fridge! That way you remember to always do it when you're wanting to skip the gym.

http://www.womenshealthmag.com/fitness/squat-chop?workout=9681


Sneak Peek!!

I found this yummy looking recipe on a cooking show I love to watch, and am going to make it tomorrow for the super bowl. Tune in tomorrow, and I'll post it. =-)

Count and Track, Zucchini and Rice, Ab Workout

Tip of the Day: Count and Track

Do you want to know the key to weight loss?? I know many will hate me for this answer, but please do not shoot the messenger! The main key to losing that weight you want gone is making sure you're burning more calories than your consuming. That really is the most effective, and healthiest way to lose pounds. I've heard it so many times, "Oh well that's no way to live! I don't want to live my life counting calories!" I'm not saying you should count the rest of your life. But, don't you think it would be totally worth it to count just for 3-6 months (Depending on your goal of course. Losing over 100 pounds may take longer unless you go on The Biggest Loser and work out 6 times a day.), until you fit in your skinny jeans?? Then you can be done! Chances are by the time you lose what you want, since you've been eating so healthy, you will be trained well enough to keep eating healthy, just more relaxed. You're metabolism will be higher because of the fabulous way you've been treating and fueling your body, that you will not have to count every day for the rest of your life. Why can't you just eat less and watch your portions? It will not be as effective as keeping track. If you stay below your recommended calorie intake you WILL lose weight. It's as simple as that. You'll just have a better chance at doing that if you count!

The way I recommend to count is on this website right here:
http://www.livestrong.com/thedailyplate/

You'll enter your info on that, and minus your recommended calorie intake by 500-700 calories (Males will subtract less) Subtract until you lose more each week! (1-3 pounds per week are healthy weekly weight loss numbers.) This website is great! You can type in any food and pretty much any brand or restaurant, add it to your daily plate, and it'll make sure you're staying within range! As long as you do stay within range, make those calories healthy ones, and push yourself to exercise 3-5 times a week, I promise, you WILL lose weight!

Healthy Recipe: Zucchini and Brown Rice

This dish is a really simple, but yummy dinner dish! This will make one serving.

1 zucchini squash
1 yellow squash
(Any other veggies you love!)
1/2 cup of rice
1 tbsp of olive oil
Lite Soy Sauce
meat of your choice (if you'd like, I just use the vegetables)


Heat up a saucepan on the stove on medium-high heat
Chop your veggies
Start to cook your rice (follow the cooking instructions on the box, or use a rice cooker)
While the rice is cooking, add 1 tbsp of olive oil to your pan, and add your veggies.
Cook veggies until they are to your liking
Add the cooked veggies to your rice, and add a little lite soy sauce for flavoring!



Exercise: Ab Workout

I just wanted to share with you my favorite ab workouts that helped get me flatter abs. (Before I got pregnant, of course!) You'll just need an exercise ball.

-Ball Knee-Ins: Start with your shins on top of the ball, hands on the ground in pus-up position. Bring your knees towards your chest while rolling the ball towards you. Hands stay in place. Do 2 sets of 15

-Ball Lifts: Lying flat on the ground, Ball between your lower legs, Start with legs straight on the ground, then lift them straight up towards the sky. Lower slowly, then repeat. 2 sets of 15.

-Ball Roll Outs: Start kneeling with the ball in front of you. Stretch your arms out straight on the ball, palms together. Roll the ball straight out, squeezing your abs as you lean forward with the ball, back u.p, and repeat 2 sets of 15

-Ball Side Crunch: Body turned to the side, lean waist on the ball with the under arm draped over the ball for support. Other hand behind head. One knee bent in for support, the other leg stretched out straight. Bring your elbow of the bent arm towards your waist to do a side crunch. 2 sets of 20.

Pair these exercises with the interval cardio training, and your abs will be gorgeous!