Sweet Potato Muffins...

I was in need of a little snack that my kids would enjoy eating in place of cookies and treats...and not feel like they were too healthy:)  I have made these little muffins 3 or 4 times now and so far they get gobbled up super fast.  I think they are yummy as well:)

 

 1 Sweet Potato (cooked and peeled)

2 cups whole wheat flour (I did 1 cup whole wheat and 1 cup oatflour)

1 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ginger

1/4 tsp ground cloves

1/4 cup oil (I actually prefer to use applesauce)

2 eggs

1 tsp vanilla

6 oz greek yogurt

  

Add-in options-  

I added shredded coconut, but think walnuts would be amazing.  And if you want a little treat add some dark chocolate chips.

Mix the dry ingredients first then dump in the wet ingredients.  I made them in mini muffin tins because my kids think mini food tastes better.  It made 24 mini muffins.  

Cook for about 10 minutes at 350 degrees. 

Healthy, Easy, Yummy!

Lunge For a Better Booty:)!

So I have always known that lunges are awesome and do the booty some good, but last Thursday I used the Smith Machine during part of my leg workout and I got a burn like never before!  I got my leg workout from this FB page that I follow.  

From talking to friends it seems that most girls are afraid of venturing over to the free weight part of the gym.  Ladies no need to be scared!!!  Weights are your best friend when it comes to building a better physique.  The weightroom is not just for the big boys.  You are going to want to try these exercises the next time you hit up the gym....

Above is a basic lunge.  You execute it just like a regular lunge paying attention to form and technique.  Choose a weight that challenges your legs.  You should be able to do about 12 reps with good form and the last one should be HARD!  Don't be afraid of the burn.  It is a good thing:). 

Maybe you are a regular gym goer already and want to take it up a notch.  Check out the addition of the knee lift in this video.  I think this will be what I do this week.

And here is a more advanced move.  I wouldn't suggest this for someone just getting use to the weights.  It is better to focus on form before you start getting fancy.  I bet this one is a killer!  

Show your booty some love and get to lunging!!!

A New Twist on Greek Yogurt

I came across this snack idea the other day when flipping through a RedBook magazine while waiting for my dentist appointment. I gave it a try today except I used celery in place of peas.  I also dipped a few crackers in it later on.  I didn't add the olive oil either and increased the balsamic vinegar to about a tbsp and I used about 6 oz of yogurt (more than the recipe calls for). I quite liked it. Thought you might too! 

In case you can't read the recipe it is 1/4 cup greek yogurt mixed with 1/2 tsp of olive oil and balsamic vinegar. 

More Snack Ideas!

I am kind of obsessed with snacks:)

Don't these little Nut Butter Boats look so good! 

Snacking is just so important when it comes to eating healthy and avoiding junk food binges. You should plan out your snacks just like you do your meals.  Don't leave your food choices to chance.  Plan and prep for success.

Here are some fun healthy high protein snacks ideas (from greatest.com) that I came across and thought you might enjoy...

Easy Oatmeal Raisin Cookie: Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon whole wheat flour, 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

Banana Nutter: Few pairings are more comforting than a classic peanut butter and banana combo. Top a rice cake (brown rice for extra fiber points!) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!

Overnight Choco-Oats: This is the ultimate personally pre-packaged snack. In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed!

Hope these help you realize just how yummy healthy eating can be!

Friday Fun on the Treadmill...

...and it felt so good!!!

I came up with what I think was quite the treadmill workout today:)  I was anxious to run off some stress and burn some calories.  This workout did just that.  My workout station on Pandora pulled through and provided the perfect music to keep me motivated. 

I warmed up by running a mile.  I took about 10 minutes to do this.  I walked the first bit than jogged slowly for the rest of it.  This is where the fun began:)...

How to modify this for your fitness level-
Let me remind you that I do not consider myself a runner.  I like getting on the treadmill and working as hard as I can for about 30-40 minutes.  7.5mph is the pace that challenges me but something I can keep up for 3 miles or so.  9.5 mph is a pace that pushes my limits.  I have to pump myself up to go that fast for 1 minute, especially when I am tired.  So judge your starting point off of a pace that you can keep up for an extended amount of time yet it is still challenging and go from there. 

Incline 1.0
1 minute 7.5 mph
1 minute 8.5 mph
1 minute 9.5 mph

Walk 1 minute at 4.0 mph and 0 incline

Incline 2.0
1 minute 7.5 mph
1 minute 8.5 mph
1 minute 9.5 mph

Walk 1 minute at 4.0 mph and 0 incline

Incline 3.0 
1 minute 7.5 mph
1 minute 8.5 mph
1 minute 9.5

Walk 1 minute at 4.0 mph and 0 incline

Incline 4.0
3 minutes 7.5 mph

Walk 2 minutes at 4.0 mph and 0 incline

Incline 1.0 (you may want to quit at this point...DON'T!!!)
3 minute at 8.5

Walk 1 minute at 4.0 mph

Incline 3.0
3 minutes 7.5 mph

Walk 1 minute at 4.0 mph

Incline 3.0
3 minutes at 7.5 (or this is where you turn on Usher's More song and push your body to its limits.  I ended up bumping the incline to 4.5 and the speed to 8.5mph until my legs were on fire)

Cool-Down and Stretch (Then tell me how it went)

Mini Workout Challenge...

Here is an awesome workout that can be done in 9, 18 or 27 minutes depending on how much time you have.  Short on time, just do it once.  Otherwise repeat it 1 or 2 more times.  Push yourself and make each minute count!

Happy Friday!

Are You a Cautious Label Reader?.....

Yesterday I came across a blog call My Whole Food Life.  She has a lot of great clean recipe ideas.  She also does a little segment called Processed Foods Exposed.  I looked through a few of them and was particularly interested in the one she did on Progresso Plain Bread Crumbs.  Seems like a pretty harmless food right?  I was actually quite shocked at how many ingredients went into plain bread crumbs, including high fructose corn syrup and partially hydrogenated vegetable oil.  I suppose that is why bread crumbs have such a long shelf life.  It was a good reminder to ALWAYS look at the ingredient list to see what you are really eating.  

Ways to get around using store bought bread crumbs...

1. I often use old fashion oats in place of breadcrumbs.  Especially when I am making meatloaf (I love me some meatloaf:).  
2. Make your own breadcrumbs from the crusts and heel of your bread.  Just freeze them until you have enough to make a batch of breadcrumbs.  (this is perfect for me because my girls don't like to eat the crust and my husband gets mad at me for catering to them and cutting it off and throwing it away.  Now everyone can be happy:) 

I am going to try making these Homemade Coconut Cream Larabars from the My Whole Food Life blog this week.  I need to grab a few of the ingredients next time I go grocery shopping...

Coconut Cream Larabars

15 Medjool Dates
1/2 cup almonds
1/2 cup cashews
3/4 cup shredded coconut
2 T coconut oil
2 T water

Mix the almonds, coconut and cashews in the food processor until fine. Then add the dates, oil and water and pulse until a dough forms. Line an 8X8 pan with parchment paper leaving enough room for some to come out the sides. That way, the bars will be easy to remove and cut with a pizza cutter. Press down the down so that it is packed well and place in the fridge to set. It will take an hour or two. Slice and eat. These should keep in the fridge for a couple weeks.