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!

Eat good Carbs,Habanero Salsa, and Cardio vs. Strength Training

Tip of the Day: Eat good carbs!

Everyone shutters when they hear the word "carb". Sure they can be bad, but you need them! The nutrients in them are converted into energy for your body. You just need to know how to eat them. There are good carbs (complex carbs) and bad carbs (simple carbs).

Have you ever wondered why you still feel hungry after eating a burger? (I may be talking about someone I know =-). You know who you are!) That's because you're eating "simple carbs". Simple carbs are stripped of all their minerals and vitamins. They leave you with that empty, unsatisfied feeling, and will give you a better chance at overeating. Ew. Since they're lacking those natural nutrients, the energy is most likely going to be converted into fat. Double ew. Some example of these bad carbs? Well, they are disguised in all appealing junk foods. Cookies (other baked goods), white pastas, white breads, candy, sodas, and sugary fruite juice.

Complex carbs on the other hand, leave you feeling more full. They still contain all of their yummy nutrients. Vitamins, minerals, fiber...all so good for you! It takes longer for these nutrients to turn into energy, therefore leaving you with more for a longer period of time. You need these to get the most out of your workouts. That's why you often hear of people taking carb supplements (shakes) about an hour before their workouts. Some examples of these would be veggies, fruits, whole-grain products, and brown rice.

Healthey Recipe: Habanero Salsa

My husband makes this salsa for us, and it is seriously thee best snack! On top of that, it is totally guilt free! No preservatives like a lot of store bought salsas. It's just so nice to know exactly what is in your food. So here is the recipe, written by my amazing husband!

Throw all of these ingredients in a food precessor:

3 Vine Ripe Tomatoes: This is the bulk of the salsa so make them decently sized ones.
Half of one white onion1 clove of garlic

1 Habanero Pepper: seeded

4 Jalapeno Peppers: seeded

3 Fresno Red Peppers: seeded

2 Anaheim Peppers: Seeded

1 bushel of Cilantro: I eyeball this, a good handfull is all you want. DONT overdo this, or all you will taste is Cilantro

The Juice of one lime

The Juice of one lemon

I dont add anything other than that. Typically to add some flavor, I will get the lime flavored Tostitos tortilla chips for eating this with. That way you dont have to add any extra salt to the salsa because it is on the chips already. (To be more healthy, I would use Tostito's whole grain chips) Seeding the peppers really gives this a mild flavor in terms of spice. To spice it up more, I will leave the seeds in on one or two Jalapenos. This makes a pretty large batch of Salsa, and is totally healthy, as there is nothing but veggies in it! We have tried adding a mango to the mix for a fruity taste and it wasnt too bad.

Thanks again to my husband for sharing his recipe! Enjoy =-)

Exercise: Cardio vs. Strength Training

Which do you burn more calories doing? A lot of people think the answer would be cardio. Not true! There have been studies that show doing cardio at a steady pace for 30 minutes, and doing strength/endurance training exercises for the same amount of time actually results in the same calorie burn. Wait, there's more! Strength training will actually boost your metabolism after your workout. What will that do? It will help your fat burn and your calorie burn continue up to 36 hours after your workout! SO. Cardio is great for you. Strenth Training? Even Better!

Examples of Strength Training workouts:
Chest Press, Bicep curls, squats (squat machines are great!), overhead press, front raise, lunges, leg machines, crunches, reverse crunches, seated row machine.

Small Goals, Stuffed Chicken, and Office Fitness

Tip of the Day: Set small goals

Today's tip of the day is a little shorter than usual, but still effective! At the beginning of each week, decide on something you want to change that week. A goal you want to work on. For example, set a goal to take a 25 minute walk every day that week. Or set a goal to cut out that diet soda addiction all week. Because it's only a week, you'll have a light at the end of the tunnel, so it'll be lot easier than telling yourself you're never going to drink that diet soda again, or you're going to try to work out harder from now one. You'll have an actual time line. It'll really teach you that you can achieve your goals, and you will feel great at the end of the week when you have! You may even want to try it again the next week =-).


Healthy Recipe: Cream Cheese and Pesto Stuffed Chicken

Active Time: 25 min Total Time: 50 min Servings: 4

4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
1 egg white
1/2 cup plain oat bran
2 teaspoons extra-virgin olive oil

Cream Cheese Pesto Filling:
2 tbsp reduced fat cream cheese (neufchatel)
1 tbsp basil pesto (store-bough or homemade)

Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.

1. Combine cream cheese, pesto and pepper in a small bowl with a fork.


2. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.


3. Lightly beat egg white with a fork in a medium bowl. Place oats in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the oat bran (Discard leftovers.)


4. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

This is such an easy recipe, and soo delicious! AND it's only 233 calories per serving.


Exercise: Office Fitness

It's hard to feel like you're trying to stay fit when you have a job that makes you feel like the opposite. There are always those workouts you can do at work using your chair and desk, but chances are you'll get in trouble for working out on the clock instead of actually working. I just wanted to give some helpful tips that can help keep you moving at the office.

- Use the stairs vs. the elevator. Don't just use them in the morning on your way to your office, but use them on your lunch break for a little cardio as well!
- Instead of using a regular chair, use an exercise ball. It forces your core to balance, so you're constantly working on your muscles.
-If you don't have a desk job, you can always park your car at the very end of the parking lot. Getting in those extra steps will always be good for your body!
-Leave your lunch, or something you won't need 'till later, in your car, so you can run back to get it.
-Instead of using an intercom, or email, walk to your co-worker to deliver a message for them!

Bottom line, just keep yourself moving! It'll keep you energized through out the day, which will help that sluggish, "don't want to be at work" feeling.


Thank you for reading everyone!

Healthy Snacking, Pear Sauce, and Your New Yoga Body

Tip of the Day: Keys to healthy snacking

I work for a doctor's office, and for some reason we just have to buy the best candy known to man for our patients. Let me tell you something. They should not be called "fun-sized" candy bars. There is nothing fun about the smallest size ever of your favorite candy bar! I used to have such a hard time resisting those little "torture-sized" bars of yumminess, but after some tricks I've tried, I now have no problem ignoring them! Here are some ways that have helped me to keep from binging, and helped me stick to my healthy eating habits on those tough days.

1. Do NOT skip meals. You may think you're doing your body well by skipping meals and eating 2 things in a day, but it's really not that good for you. Sure, you're cutting out those calories, but your body goes into starvation mode when you do that too often, and it starts eating nutrients in your body that you actually need. Not to mention, it also makes it easier for you to cave in to that do-nut you've been craving. Eating every 3-4 hours can really boost your metabolism, and help keep you full. Keep them low calorie snacks though!

2. Snack on Veggies. They are full of fiber which takes up room in your stomach giving your body the impression that you're full. They are also super low in calories, so you can feel like you're eating a lot, but not be consuming too many calories! My favorite lunch to have: a bag of Birds-Eye frozen veggies. Either the asparagus, corn and carrots, or the broccoli, cauliflower, and water chestnuts. You can eat the whole bag for lunch and only be eating around 270 calories! I'll add a little lite soy sauce for flavor. You can also make it a little snack by eating half the bag, and saving the other half for later.

3. Drink Water! I can not stress that enough. Did you know when you start feeling thirsty it means you're already dehydrated? Not good. Your body needs about eight 8 oz glasses of water a day. What helps me is having my water bottle with the oz markings on the side. I bring it around with me all day, and with the measurements, it helps me to remember where I'm at for the day. When you start feeling hungry, a lot of times it's just your body telling you that you're thirsty, so drink a glass of water once you get that hungry feeling. It'll also help keep you full. When I start getting a craving for something, I drink tons of water so I feel full.

4. Sugar-free gum. It's such a good trick! There are so many flavors to choose from, and since I love sweets, I'll usually get the fruity flavor gum, and pop it in my mouth every time I want to eat some candy, or munch on some chips. I'm telling you, it works wonders.

5. Mind over Matter. It'll be hard at first, I won't lie. But once you give up junk food snacking, you will feel so much better! Your body will feel lighter, and your self-confidence will boost substantially. There is something so awesome about saying no to things, that just gives you that feel-good feeling. People will start to notice that you're staying away from specific foods, and they will compliment you on it. You'll feel so good about yourself! So stick to it, and just think how good you'll feel at the end of the day when you can say you didn't eat that candy bar today. You don't need it, and you can do it =-).


Healthy Recipe: Pear Sauce

This recipe is soo good topped onto the waffle recipe from yesterday. You can also just eat it as a snack, like apple sauce, in some low-fat yogurt, or topped onto some frozen yogurt for your weekend treat.

Prep: 20 min Cook: 15 min Serves: 8

6 Bartlett, Anjou, or Bosc pears (about 2 1/2 lbs), peeled and cut into 1/2-inch pieces
1/4 c + 3 tbsp water
Juice of 1/2 small lemon
1/4 tsp salt
3/4 c sugar

1. Combine pears, 1/4 c water, lemon juice, and salt in large heavy saucepan. Cover and cook over medium-high heat, stirring frequently, until pears are softened but still chunky, 15-20 minutes. Remove pan from heat.
2. Meanwhile, combine sugar and remaining 3 tbsp of water in medium heavy saucepan. Cook over medium heat, stirring occasionally, until sugar is dissolved. Increase heat to high. Bring to boil, washing down sides of pan with pastry brush dipped in cool water to dissolve any sugar crystals. Boil, without stirring, until caramel turns dark amber, about 10 minutes.
3. Immediately remove saucepan from heat. Wearing long oven mitts to protect your arms and being careful to avoid any splatters, slowly pour caramel into pear mixture. Set saucepan over medium heat and cook, stirring constantly, until caramel dissolves, about 1 minute.
4. Divide sauce among 8 microwavable freezer containers and let cool completely. Cover and freeze up to 2 months. To serve, partially uncover 1 container. Microwave on medium until thawed, 1-2 minutes. Transfer to microwavable cup, and microwave on high until heated through, 45-60 seconds, stirring once after 2o seconds.

Recipe from Weight Watchers Magazine


Exercise: Yoga


Anyone who knows me, knows about my addiction to yoga. Not only does it make you feel good by relieving your stress, but it uses your body as resistance which is super good for toning your muscles. Be sure to do it at least a couple days a week, pairing it with cardio and strength training, and you'll be golden. People are so scared of it because they think they need to be bendy-straw flexible, but that is so not true! Yoga helps you get more flexible. It works on stabilization and balancing which will help strengthen your core muscles. Men tend to think it's a woman exercise, but it is good for everyone! Men actually have higher stress levels than women (I know, right?) so they'll benefit from it in that sense, but working, and stretching those muscles will actually help athletic training. It'll help repair your muscles after a vigorous workout, and will also strengthen them to prevent injuries in the future. Go to a yoga class with your significant other. It's not only fun, but really relaxing and refreshing to go with someone you love. Over all, it's a win-win no matter what.

Want to burn fat on the mat, but can't make it to a yoga class? This 6 week routine is awesome, and helped me lose weight in the past!

http://www.womenshealthmag.com/yoga/look-better-in-your-skinny-jeans

Thanks for reading! Remember to ask a question if you have one!