Saturday, February 23, 2013

0 Almond Meal Bread (gluten free, low carb)

Dry Ingredients:

2 1/2 c Almond Meal
1 c Oats ground in a food processor to make oat flour
1/2 tsp Salt
1/2 tsp Baking Soda
2 tsps Baking Powder

Wet Ingredients: *

4 Eggs, room temperature
1/4 c Coconut Oil or Melted Butter
1/3 c Greek Yogurt, room temperature
1/4 c Almond Milk or Regular Cow's Milk, room temperature**

Start by grinding your oats in a food processor to make fine oat flour. This should only take a couple of minutes. Add your oat flour into a large bowl & combine the rest of your dry ingredients, mixing well.

Next, in a medium sized bowl, combine your wet ingredients using a whisk.

Combine your wet ingredients into your large bowl of dry. Fold together using a rubber spatula to make sure everything is incorporated.

Pour your bread batter into a non-stick spray coated loaf pan. Bake at 325 degrees for 45-50 minutes or until a toothpick comes out clean & the top is a golden brown.

Feel free to double this recipe as this bread does not rise like regular bread. So however much batter you pour into the pan, that is how big your loaf will be, on average. If looking for a bigger loaf, do double this, but increase your cooking time & apply the same checks, ie. clean toothpick. I have not tried to double this yet, but if you do, please let me know how long you baked it for!

*If you would like this bread to be sweeter, feel free to add 1/2 c of organic sugar & **increase your milk to 1/2 c. You may also opt for adding stevia, wet or dry. Again, i have not tried this.


Wednesday, February 13, 2013

1 Coconut Flour Tortillas (Low carb, gluten free, soy free, grain free, wheat free)

4 Tbsp Coconut Flour
1/2 tsp Baking Powder
1 Pinch of Salt
1c Egg Whites

Whisk all ingredients together in a small bowl making sure no clumps remain and set aside. Batter will thicken.

Meanwhile, heat a 9" pan on low heat & coat with nonstick spray.
Using a 1/3c measuring spoon, scoop 1/3c of your batter onto the pan and swirl around to coat just the bottom of the pan. The swirling effect with round out your tortillas. Cook for 1-2 minutes and flip with a spatula, cooking an additional 1-2 minutes on the opposite side.
Continue with remaining batter.

Yield: 4 tortillas

These tortillas worked perfectly for my fish tacos today! Enjoy!


Saturday, February 2, 2013

0 Gettin Upside-down this Superbowl Weekend!

Yesterday my hubby helped me get into a handstand, along with a hollowback handstand. Also with assistance from the wall 😊! It was an amazing feeling!

Have you gotten upside-down today? Im conquering my 2013 goals day by day && absolutely loving it & life!



0 Nutty for Nanners!

While browsing Pinterest over the weekend, I stumbled upon this awesome recipe! This is a great alternative to regular ice cream & ice cream cones/popsicles....and its healthy to boot!

See the original post here: http://under400.tumblr.com/post/14170730609/eattonguyen-who-needs-ice-cream-when-you-can

You will need:

Bananas, halved (as many as you want!)
Greek Yogurt (plain or flavored)
Nuts of choice, chopped (I used walnuts)
Skewers or Popsicle Sticks

Directions:

Place skewers or popsicle sticks into the banana halves & spread the greek yogurt all around the nanner. Next, sprinkle on your nuts or carefully roll the banana into the nut mixture.

Place your new healthy popsicle treat onto an aluminum foil lined cookie sheet and place in the freezer for an hour. Take out and ENJOY!!

Monday, January 21, 2013

1 Chocolate Avocado Mousse

Recipe courtesy of Giada De Laurentiis (http://www.giadadelaurentiis.com/recipes/997/chocolate-avocado-mousse)

4 ripe avocados*
1/2c melted bittersweet chocolate or dark chocolate**
1/2c cocoa powder
1c agave or honey
1/3c almond milk
1tbsp vanilla
Pinch salt

Combine all ingredients into a food processor and puree until smooth. Refrigerate for 20-30 minutes & put into a piping bag & pipe into serving glasses if desired! (Im eating mine straight out of the tupperware container, its that good!

*recipe can easily be halved.

HUSBAND APPROVED! He didnt even know there were avocados in here :)

You can NOT even taste the avocados! This is seriously going to be my go to recipe from now on when i get a sweet tooth craving!

Sooooo delicious and fluffy!

Avocados are full of antioxidants, healthy fats, omega fatty acids. "Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit." -www.californiaavocados.com/nutrients

**The chocolate provides healthy antioxidants. The darker the chocolate, the better. Shoot for 70% cocoa or darker when selecting & eating chocolates.

I hope you all enjoy this wonderful treat!

Thank you Giada for your magnificent healthy dessert idea!
http://www.giadadelaurentiis.com/recipes/997/chocolate-avocado-mousse


Sunday, January 20, 2013

0 Leg Progress 01/13

Leg progress photos as of January 2013. I still have a ways to go but they are getting stronger everyday! Progress, not perfection!













0 Arm Progress 01/13













0 Coconut Whipped Cream (Vegan)

This is a very very simple recipe! It can be done using store bought* or homemade coconut milk and an electric beater.

*If using store bought, make sure it is the kind that comes in a tin can, not the cartons.

For both store bought and homemade, place your coconut milk in the fridge to chill for a few hours. Can be done overnight as well.

Once chilled, scoop out the coconut fat that has gathered at the top and place into a small/medium sized bowl. Next, with an electric hand mixer/beater, whisk the coconut fat (cream) until stiff peaks form. Start at the lowest speed and increase by 1-2 speeds for about 30 seconds or so. This really takes only a few minutes!

Store in an airtight container and enjoy on waffles or pancakes topped with berries! Perfect breakfast addition!!

This coconut cream is vegan and has a delicious coconutty flavor. The fats contained in this coconut whipped cream are considered healthy fats. No sweetener is needed!

Feel free to freeze your coconut whipped cream for a delicious cold whipped treat! Freeze for 30-60 minutes!

Enjoy!





0 Another Goal Down :)

Ive been trying to get into forearm and tripod headstand and last week i finally did it! Not only did i do it on the wall (for assistance) but i was able to hold it off the wall for a few seconds as well by tightening my core. I also attempted scorpion pose but i am not quite ready to lift my head or stray away from the wall.

Another 2013 goal down!! So proud of myself., i see lots of great things headed my way this year! Its only going to get better :) Heads up ladies! And just remember, you can do anything you set your mind to!





0 One Goal Down in the New Year!

Hey ladies and gents! So i finally beat my personal best for the 5k and completed one of my goals that i set for myself in 2013!!! My goal was to run 5k (3.10 miles) in less than 30:00 minutes! I had only 23 seconds to spare but i did it! I am so proud of myself && it was the greatest feeling in the world to have accomplished something ive been working hard for! I ran the 3.10 milesvstraight through without stopping for a water or rest break like i normally do. I guess that was the secret all along! Haha. But the next part of this goal is to get my time down to 26-27 minutes! Ive got to work my ass off but it will be worth it! Hoping to train for a half-marathon this year as well. Cross that off my bucket list :)

What are your 2013 goals? Have you accomplished any?

Wednesday, January 16, 2013

0 Wednesday night run!

This was the furthest i have ever ran before! What an amazing feeling!!! I am working on training for a half marathon... Which ever one happens this year or next. It would be a great accomplishment for me. Do you run? How do you get your sweat pink on?

Tuesday, January 15, 2013

0 Homemade Almond Butter 2 Versions!

Please read all directions carefully, there are 2 versions to this recipe shown!

You will need:

2-4 cups of raw almonds (not toasted)
1-2 cups cashews*/ **
OR
2-3 Tbsp Coconut Oil

To make:

*ALMOND/CASHEW VERSION

Puree almonds and cashews in a food processor until they become creamy (about 5 minutes or so). You may need to scrape down the sides a couple times.

**if using 2 cups of almonds, use 1 c of cashews; if using 4 cups of almonds, use 2 cups cashews.


ALMOND/COCONUT OIL VERSION

Puree almonds in a food processor until they become creamy or almost creamy (about 5 minutes or so). You may need to scrape down the sides a couple times. If you have stubborn almonds like i do, drizzle in 2-3 Tbsps of coconut oil to help the smoothing process.

Since almonds lack a lot of oil compared to walnuts or cashews, the cashews &/or coconut oil helps smooth out your almond butter for a more creamy consistency!


0 Homemade Walnut Butter

You will need:

2-4 cups Shelled Walnuts (not toasted)*
1/2-1 tsp Agave or Honey, if desired

Food Processor

To make:

Add your walnuts into a food processor and puree until smooth (about 5 minutes), scraping down the sides a few times if needed. Drizzle in you agave or honey, if desired, for a hint of sweetness & added smoothness.

Note: I have NOT tried this recipe using any form of Stevia so I do not know if it is an adequate sweetening agent for this, sorry!

*2 cups of nuts will make approximately 1c of nut butter

Thats it! Now you have your own homemade walnut butter! So simple! Walnuts are packed with protein, healthy fats and omega fatty acids. Good for you!

Serving size is approximately 2 Tbsps.


Friday, January 11, 2013

0 Back into the groove of things!

So last night i went for a run, on my own! First time running since last weeks birthday 5k! It felt soooo great to get back out on the pavement and just let go. It felt like a breeze! I ran almost 4 miles and come monday im shooting for 5. I havent ran 5 miles since my last 8k which was in 2009 or 2010. Its been so long that i cant even remember!

I am going to buy some compression socks today to help with muscle soreness and lactic acid buildup.

Ive also been taking L-Glutamine and BCAA's pre and post workouts to help with muscle recovery & soreness. I suggest you do some research on each of these before starting a new supplement! They are both very beneficial to the body!

Also, epsom salt soaks help to detox your muscles. I always follow up with my workouts & runs by foam rolling. Foam rolling releases the lactic acids that build up during exercise.

Be sure to drink EXTRA water when foam rolling to replenish those amazing muscles & help flush out all toxins!



Thursday, January 10, 2013

0 Progress!

Here are my starting weights & current weights for each exercise. Reps and sets are listed under the "workouts" tab!

Leg press:
Starting weight: 70
Today: 748

Leg curl:
Starting weight: 30
Today: 140

Leg extension:
Starting weight: 30
Today: 140

Hip abduction/adduction:
Starting weight: 50
Today: 240

Cable kick forwards
Starting weight: 12.5
Today: 17.5

Cable kick backs
Starting weight: 12.5
Today: 17.5

Hip extension
Starting weight: 12.5
Today: 17.5

Hip flexion
Starting weight: 12.5
Today: 17.5

Hyperextensions
Starting weight: none
Today: 25

Glute kickback:
Starting weight: 30
Today: 140

Barbell squat:
Starting weight: 20
Today: 115

Calf raises: (standing)
Starting weight: 130
Today: 300

Calf raises: (seated)
Starting weight: 70
Today: 170

Hack Squat:
Starting weight: 150
Today: 330

V-Squat:
Starting weight: 130
Today: 300

Tricep press:
Starting weight: 30
Today: 130

Chest press:
Starting weight: 15
Today: 90

Shoulder press:
Starting weight: 10
Today: 60

Lat pull down:
Starting weight: 30
Today: 100

Pull up (assisted)
Starting weight: 80 (body weight minus 80=45lbs lifted)
Today: 15 (bodyweight - 15 = 110lbs lifted)

Dips
Starting weight: 80 (body weight minus 80=45lbs lifted)
Today: unassisted!!! 125lbs, body weight

Bicep curl:barbell/dumbbell
Starting weight: 20/10 each arm
Today: 50/20 each arm

Shoulder shrugs:
Starting weight: 20
Today: 50

Tricep pulldown/overhead pull
Starting weight: 7.5
Today: 32.5/27.5

Cable bicep curls (rope)
Starting weight: 22.5
Today: 37.5

Bent over rows (barbell):
Starting weight: 20
Today: 50

Barbell shoulder press
Starting weight: 30
Today: 40

Barbell upright rows
Starting weight: 20
Today: 50

Bent over rows (dumbbells, each arm)
Starting weight: 10
Today: 35

Bent over tricep kickbacks
Starting weight: 15
Today: 20

Overhead tricep extension, cables
Starting weight: 7.5
Today: 17.5

Row/rear deltoid:
Starting weight: 30
Today: 95

Row/rear deltoid, cables:
Starting weight: 25
Today: 85

Fly:
Starting weight: 50
Today: 90

0 Peanut Butter Chia Pudding

Ingredients:

2 level Tbsps of Chia Seeds
1/4 c Powdered Peanut Butter (PB2)
1/2 c Unsweetened Almond Milk

Recipe may be doubled or tripled!


whisk all ingredients together in a bowl and set aside in the fridge for 30-60 minutes. The Chia seeds will gel up and give you a pudding-like consistency.

Chia seeds are PACKED with fiber, protein, antioxidants & omega-3 fatty acids.

I know the phot isnt that great, but you get the idea!

0 Cheers to the New Year (10 days later...)

Happy New Year everyone! I know i am 10 days late in posting this, but Ive been slacking on the blog writing lately!!! Forgive me... :)


LET'S MAKE 2013 GREAT #FITFAM! What are some of your goals? Are they short term, long term, or both? 
Is your goal to lose fat? Get toned? Build muscle? Or maybe you are just starting your health and fitness journey and you are beginning an entirely new lifestyle! Whatever it may be, i want to hear about it! 

My New years resolution: 
In 2013 i want to focus more on my well-being. To do that, I will start to practice daily meditations to help ease my anxious mind. I will also start to pray every night. Most days i get too caught up in the stressors of daily life, that i forget to take a moment to pray for friends and family, or to thank God for everything i have. I will also be practicing more yoga so i may become a certified yoga instructor in 2014 .....i also want to run more, making 2013 my year of races, running in as many races as i can!!! I also want to build more muscle, toning and defining all of the muscles in my body. I will be working on #operationsixpack as well, since my tummy is my trouble area! I will remain gluten free, low carb, high fat & high protein. I will lift heavy all year long and i will turn my fat booty into a fit booty squat squat squat it out! All in all i hope to stay healthy, physically and mentally. Cheers to the New Year!

If you dont know when or how to start... Start today! Thinking about making a change is the first step and your mind has already begun taking action! Now get your booty out that door and make your goals a reality!!! I have faith in each and every one of you! 

0 Chocolate Chia Seed Pudding

Ingredients:

2 level Tbsps of Chia Seeds
1 tsp Cocoa Powder
1/2 Packet Stevia
1/2 c Unsweetened Almond Milk

Recipe may be doubled or tripled!


Mix all ingredients together in a bowl and set aside in the fridge for 30-60 minutes. The Chia seeds will gel up and give you a pudding-like consistency.

Chia seeds are PACKED with fiber, protein, antioxidants & omega-3 fatty acids.


They do not have much flavor & are great additions to smoothies, yogurt or water!



0 Getting Bendy!

So if you dont know by now, I am utterly obsessed with Yoga! So much so that I am going to become a certified yoga instructor come 2014!!! I am participating in 3 yoga challenges on Instagram. One held by @beachyogagirl #2013, one by @growsoulbeautiful #yogaaday and the other by my friend @humblebeginningsyoga #humble asana.

If you are a yogi like me & are on Instagram, be sure to follow these 2 lovely ladies & join in on the challenges!


Day 8 & Day 10: Pigeon Pose, #humbleasana & #yoga2013


Day 7 & Day 4: Wheel or Upward Bow Pose, #yoga2013 & #yogaaday


Day 8: Crow Pose, #yoga2013


Day 3: Upward Dog Pose, #humbleasana


Day 5: Extended Puppy Pose, #humbleasana


0 Skinny Ginger Peanut Butter Broccoli Cashew Chicken (Spicy) That's amouthful!


Base Ingredients:

1c Cashews
3 Chicken Breasts, cubed
2.5 c Broccoli Florets
1 tsp coconut oil

Ginger Peanut Butter Sauce:

1/2c PB2
2 Heaping Tbsps Ground Ginger
2 Tbsp Red Pepper Flakes... More or less to your taste preferences!
1/4c Soy Sauce
2/3 c Almond Milk or Water*


Combine your sauce ingredients in a small bowl and whisk together. Mixture will be runny but it shouldn't be too runny. If it is, add more PB2!
Set aside.

Sauté your broccoli in a large frying pan on medium heat & pour in your sauce mixture. Lower heat to low. Sauce will start to thicken. Be careful not to burn your peanut sauce!
Next, fold in your cashew pieces.


In a separate pan, sauté your cubed chicken in coconut oil. Drain & add into your broccoli mixture. *If sauce is too thick, stir in more water or almond milk to thin.

Cook for an additional 3-5 minutes to heat through.

Serve immediately!







Wednesday, January 2, 2013

0 Baked Turkey Parm Meatballs


This is my take on Chicken Parmesan, in meatball form! Only using ground turkey! You may use ground chicken if that is available to you!

Preheat oven to 400 degrees.

Ingredients:

1 lb Ground Turkey or Chicken
1/4 c Almond Meal
1/2 c Oats
2 Eggs or 1/4 c Egg Whites
2 Packets of Hidden Valley Ranch Seasoning & Dressing Mix
1/2 c Parmesan OR Parmesan, Romano & Asiago Mix

Toppings:

Organic Marinara Sauce
Mozzarella Cheese, sliced or shredded

How-to:

Spray a large baking sheet with non stick cooking spray.

In a large bowl, combine first 6 ingredients. Do not over-mix. Mixture will be slightly wet.
Form into golf ball sized meatballs or slightly larger*.

*If you make them larger, you will get about 8-10 meatballs.

Bake for 16-18 minutes & flip with a spatula. Carefully spread marinara sauce over each meatball and top with your mozzarella cheese. Return to the oven for 5-10 more minutes, or until the cheese is melted.

Spread marinara sauce on a plate and place meatballs on top.

Serve with a side or 2 and ENJOY!




 

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