Mini Pizzas!

Find out more here:

http://www.examiner.com/article/fun-food-for-kids

Tasty Greek Yogurt Covered Craisins®!

My new fav treat!!!!

It’s time for some healthy summer snacks. Sure you can have fruit and other items but the joy of summer is mixing things up. That’s where Greek Yogurt Covered Craisins® comes in.

A nice burst of sweet with a fun chewy Craisin center, if you kids won’t eat cranberry they will now.

 

Find out more here:
http://www.examiner.com/article/tasty-greek-yogurt-covered-craisins


Thanks for reading.........

Guest Post: 5 Ingredients that will Ruin your Salad

Surprise! I have a guest post for you today!!!
Thank you Angelita Williams for sharing............

Salads—they're the go-to meal-of-choice for most new dieters and health buffs. But while salads can help give you the vitamins and nutrients you need to increase your metabolism and blast away fat, if prepared wrong they can do the reverse and help pack on the pounds. In fact, some restaurant salads (even a few that you make at home) can contain more calories than a Whopper from Burger King. To make sure that your body is on the right health track, try omitting these ingredients from your next salad.

Cream-Based Dressings

You may be a big fan of ranch, Caesar, blue cheese, thousand island or some other type of creamy salad dressing, but these dressings—which usually use heavy duty mayo—are filled with tons of calories and saturated fat. Even the "lite" varieties are a huge risk and contain as much as 12 grams of fat per two tablespoons. That said, vinaigrettes are always the best way to go. An even better option is to skip the salad dressing altogether and opt to squeeze a little bit of lemon juice and a small drizzle of extra virgin olive oil. When dining out, always ask for the dressing on the side so you can control how much is actually poured on your salad.

Cheese

Cheese is a great source of protein and calcium, but too much is bad for you. This is because similar to cream-based dressings, cheese is fatty. Cheddar and American cheeses are by far the worst, but even feta and parmesan can do some damage too if you're not careful. So the next time the waiter comes around asking if you would like some freshly grated cheese on your salad, give them a firm no.

Croutons

Croutons, even tortilla strips and wontons, give salads a nice little "crunch." But if it's crunch you're after, you should opt to include some strips of red bell pepper, chopped walnuts, or snap peas instead. Not only are croutons filled with empty carbs and fat—it's made with refined and over processed left over white bread after all—but they're typically fried. Nothing fried should ever touch your salad, including chicken tenders.

Bacon

No matter if you choose to use the real deal or the artificial flavored bacon bits, adding this ingredient to your salad is a huge no-no. Both are loaded with sodium and the latter, well it contains preservatives that can potentially harm your body.

Iceberg Lettuce

That's not to say that iceberg lettuce isn't good for you—comprised of almost 90% water and containing no more than 8 calories per cup, it's a healthy choice. Its' just that romaine lettuce and the darker leafy greens such as spinach kale and arugula are even better choices. The dark the leaf, the more nutritional punch your salad will have which means you'll get all the necessary cancer and disease-fighting properties you need to live a long, healthy life.

By-line:

This guest post is contributed by Angelita Williams, she welcomes your comments at her email Id: angelita.williams7@gmail.com

Breakfast Food Picture Blog

I am heading out for vacation and decided to make some tasty french toast for breakfast here it is........

1/2 banana 1 tbs chocolate pb drizzle of honey and a dash of cinnamon


I used 1 egg and 1/4 c skim milk


Beautiful and D-lish, and the ingredients were split for both pieces

How do you top French toast or Waffles?
The MINI Cooper is fixed to the cost of $450 and I am ready for a safe trip to visit my family. I am not expecting any good workouts, as I still have a cold but atleast my sore throat is gone. Thank you all for the get well wishes, nothings worse then heading on vacation not feeling well.

Putting on my happy face....I did do a total of 10 miles of running this week!
Have a great weekend, back on Tuesday.

Ben & Jerry's W/Double clients

Ben & Jerry's Greek Yogurt..........I must admit, I won't be buying this any more. It is just too darn tasty! The serving is 1/2 cup but this little container is 4 servings yet it seems like 2! Sure it has 6gr of protein but that's only 12 per 420 calories if you eat a whole cup.

Nutritional Info - Ben & Jerry's Banana Peanut Butter Greek Frozen Yogurt

Serving Size - 1/2 cup (99g)

Calories - 210 (from Fat - 70)

Fat - 8g (Saturated Fat - 2.5g)

Sodium - 100mg

Carbs - 30g (Sugar - 26g)

Protein - 6g

But I love peanut butter anything, homemade cookies are my all time favorite! Not sure how the other flavors are but I don't think they make anything bad.

Last nights double client workout was a blast! I managed to get a super sweat fest from both my clients woo woo!

Workout - 2 clients back to back
Time of workout - 2hrs
Cals burned = 198

#1
Warm up Walking & high knees on board

Wall squats w/lateral raises
Burpees w/hop
Push ups modified

Squats w/lateral ball raise
Resistance band triceps w/pulses
Circle band step outs

Boxing rounds
Jabs R
Jabs L
Jab combo w/twist
Jab blow out 2 min

Bench dips
Bench mountain climbers
Baby jacks

Pilate's scissors


#2
Circle band warm up side to side and V steps

Curtsy squats TRX
Plyo jump low
Pushups w/Pilate's ball

Squats TRX w/chest press
Plyo jump - I-jacks
Pushups w/db row

Incline chest press
Plank on stability ball w/knee ins
Walking towels planks

Incline chest press
Bicep curl
Body bar rows

Pilate's scissors

Tonight is another double session back to back, I will bring on much more intensity...shhh don't tell them :-)

Easy Smoothies

Yesterday's outfit. I went on a bit of a shopping haul at Ann Taylor and love her! I wore the outfit on the right to the office then took off the sweater and added the belt for a look to go out to dinner in.

I love strawberries! This means summer is on the way........woo woo and it is the lowest carb fruit so you can really enjoy these with some nuts as a snack, or have them by themselves they are one of my favorites. For smoothies, I just add almond milk, fresh spinach and cinnamon......and blend then drink!

It is the best, so refreshing you got to love it.

This mornings smoothie, prep time 3 minutes:

Pineapple (the fruit that helps with bloating)

1 cup fresh spinach - the super food and fiber

1.5 scoops vanilla whey = protein

1/2 c almonds milk (or skim or non fat your choice)

1 tsp of cinnamon - I add this every day as it has so many good things for you

Mix and drink!

Great for after workout or as a snack. I like the almond milk since it is thicker and has only 40 calories plus is higher in calcium.

Easy dinner last night:

Last nights dinner was wonderful, I really enjoyed it however I also added a 1/2 c of natural applesauce. The sweet combo with the fish was D-lish.

Total time = 20 minutes

Broil Salmon fish w/olive oil then sprinkle with course black pepper

Steam asparagus in 1-2 tbs of water in microwave

Enjoy!

Today's workout is Teaching Yoga

100 pushups

100 crunches

1 mile

Clean Eating Recipe (pic blog)

On my way home last night the moon was out, along with the sun

It is so odd to see that, but I love the moon :-)

Last nights meal

Halibut Dejion

I made it a meal with garbanzo beans and Bok choy
I used Founder fish instead since that was the only white fish I had on hand and it was still delish!
Nutrition information:
Cals 449
Carbs 55
Fat 6
Protein 43


I tried 2 things I have never had with this meal
Bok choy (which I wilted instead of the spinach)
Garbanzo beans to me they taste like black eyed peas, luckily I like all beans.

Have you tried any new food this year?

New 100 Cal Product & Yogurt Idea (Pic Blog)

On my way to Hot Yoga, it was fun. I have on no make up, and headband for sweat.

I got to be the demo girl, so I liked that but I did feel as if this was a bit too "intro" for my liking and my 3 girls I brought. The first 30 minutes was more about talking about Yoga, however not really telling the benefits, or showing or doing. We did learn breathe methods, then correct form and Vinyasa A and B.

It was a big crowd and we received a coupon for a free class so we will be going back to another session, regular Hot Yoga. Thanks ZFit Studio, we love you!

I love hot anything so just sitting in the heat was so good for me.

Here are how my flowers have opened.........



They started like this........


I created a new breakfast:
Greek yogurt 1/2 cup
Pine nuts - 2 tbs
Raisins = 10

YUM! I like the crunch and sweetness of the raisins. I did at 1 packet of Stivia.

Nutrition:
Cals = 277
Carbs = 16
Fat = 12 (good fats from nuts)
Protein = 26 g


I also bought a new product to review........CHOCOLATE need I say more?

You get about 10 and they are very satisfying. I will be doing a review article on this product, again only 100 cals if you only eat ONE.

Workouts:
Saturday - Hot Yoga = 286 cals burned
Sunday - 10-20 min stair climbing doing taxes = 49 cals burned

I am still super sore, but a run at lunch will do me good.

Tasty Bluegrass Jambalaya

4th recipe this week from the Sparks cookbook, next week it will be from the P90X2 Meal plan
Bluegrass Jambalaya Recipe #4

It was Delish!


Rating = 10
Easy and simple, one dish meal great for a cold day. Everything is pre-cooked here, the sausage and the shrimp so the full time of simmering is the longest. Start to finish about 30 minutes.

Here is the nutritional information:
Cals 386
Fat 8.8
Carbs 55
Protein 17.6

(save 180 cals by not using rice, serve as soup)

My workout fit: Top: Ann Taylor Skirt: Jacklyn Smith Quilted Boots and Belt:Payless Shoes

with choker and without not sure which I like better..........

and it is one of my favorite tops!



Last nights workout:
Workout - Circuit with Client
Time of workout - 30 min (1 hr session)
Cals burned = 198

8 minute cardio warm up
Leg sliders - try these they are tough basically sliding the legs wide and back
Standing core straight leg toe touches

2x 2 min:
TRX squats to standing plank w/back row
TRX curtsy squats round 2 single leg curtsy

2x2min:
Plank walks across mat round 2 - add pushup (10)
Med ball single leg squats
Med ball core twists
Med ball reg squat add overhead triceps
Med ball wood chops

1x2min:
Standing leg lift with round resistance band
Standing V step with round resistance band
Sandbag cleans 15lb to fatigue
Sandbag bent over rows to fatigue

2x1min:
Genii squat holding med ball out
Genii squat holding med ball at chest w/toe calve raises

Core:
Stability ball oblique
Stability ball w/med ball crunch holding overhead
Reverse crunch w/med ball
Bicycle crunch w/med ball at knees chest works only

Foam Roller and cool down
Neck
Back T release

Recipe #2 Coconut Shrimp

I really like this cookbook, it has many easy recipes and lots of ways to adapt them. That kind of variety I enjoy since it lets out my creative side.

Breakfast yummo green monster w/blueberries my second favorite to this one raspberry.....its pretty!


Last night workout with client:

Workout - Client upper body circuit
Time of workout - 30 min (60 minutes for client)
Cals burned = 198

30's add weights =
Bicep Hammer curl 5lb, 8lb, 10lb X2
Bonus 15lb 3 x2 (I did 2x30 15lb)

2 min - Step up 20"

30's add weights =
Sitting lateral raise 2-way 5lb, 8lb, 10lb X2

2 min - Plank jacks

Rows 15lb db 2x30
Bench dips 50

2 min - Mountain climbers

Pushup modified on small Pilate's ball 2x10
Chest press 15lb db 2x10

Hyper extensions on stability ball single leg/arm lift 10lb
Super man on stability ball 20

Glutes - 25 each move
Bridge on ball to straight leg lifts
Bridge on ball to straight leg no drop down

Core - 25 each move
Overhead db to chest double crunch 10lb
Pilate's ball to feet w/overhead reach up 10lb
Lower leg drop down double crunch

Jump switch lunges 1x20

Assisted pullups w/chair
Pullups 10
Chins 10
Tri chins 10

Dinner was recipe #2 from the Spark cook book = YUM!

Ready for the oven and easy to clean just throw it away......poof kitchen clean up time 5 minutes!

Coconut shrimp (slimmed down by me)

Mine was a bit darker I almost forgot to flip them over :-)


I will make this again! Easy and fun.......just roll and place on baking pan at 350 for 5 min flip shrimp add another 5 mins. I squeezed the lime over my rice, it made it amazing with the sweetness of the coconut.

According to the cookbook:
Cals 258 (per 5 shrimp) REALLY I had 20 and did not add all the coconut, or the breadcrumbs
fat 8
carb 18
protein 28

rice + 250

I used egg whites, rolled in flour then roll in breadcrumb coconut mixture. I added 1/2 cup rice with the lime on it.

Wow I felt like I was on vacation!

2 New Products + Recipe (pic blog)

Date night!!!!
Saturdays outfit - Top and Choker The Limited, Jeans Anna (for those of you that asked, I am a size 4)

Going out to dinner using our gift card woo woo!

One of my favorite places to eat located in Kirkwood MO.

It was of course D-lish.....

App = Muscles

My dinner - Trout stuffed with shrooms and spinach (I only ate 1/2)

D's Pork Chops (super duper high in cals)

Drinks = water of course, I think it really helps my completion, don't you? I only have on face powder and eye make up.


I tried these new snacks = love'm! Plus a whole bag is quite a lot really it is. And they don't taste fake, but I won't keep these around.....too tempting.

Article here:
www.examiner.com/fitness-trends-in-st-louis/new-snackwell-s-peanut-butter-pretzels


Have you tried them?

Or these?

My next review will be on these..........

This may sound gross but I really like this new snack concoction I created.....


4 Servings:
1 Ripe avocado
1/2 oz Walnuts
25 Raisins

Mix and eat, its really tasty! I have not figured the cals on this but you only need about 2 Tablespoons to feel good about it. Plus its good fats, which is very good for belly fat.

I taught Yoga on Saturday and then went to Dinner and organized taxes.
Will post this weeks meals later, along with today's outfit.

Super Yummy Shake Recipes

Its almost pumpkin protein pancake season *insert jump up and down here!

Here are the latest Shakeology mix shakes that you can make.

YUMMO!


http://letters.teambeachbody.com/1eaa9bed3layfousibolznkiaaaaabbvmtulcqbmjuuyaaaaa



Plus you can make them with just whey protein if you want to.

However there are so many more benefits to Shakeology......check it out here if you like to know more and click the picture on the right side bar.


Squats - 60

Happy Fall :-)

Yummy Low Cal Cake

JoAnne I thank you for this cake, check out her spark recipe on her blog your going to looooove it. (extra low cal too)

www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4007594


Last night workout was Yoga core and it felt great, considering I missed a whole week due to the weather the studio was closed.

Workout - Yoga Class
Time of workout = 1 hr
Cals burned = 266

Client workout tonight, and cardio on Saturday. I did forget my challenge pic for Rachel_Mac and will do those tonight.

NO EXCUSE I MAKE IT HAPPEN

Family Springerle German Cookies Attempt

Yes there is some things I don't know how to do. One being what I attempted today and won't know the outcome till tomorrow once baked.

Our family recipe of Springerle German Cookies

Mixing the batter


Getting the pans ready with butter (fake)


Making a mess


Pressing them out with the wooden press that makes the cute patterns on them


Me......attempting to B-A-K-E


The finished product


Now they have to sit for 12-15 hours then bake for 15 minutes. [you read that right 12-12 hours]

There you have it, a family recipe that now that everyone has passed away I am attempting to make these on my own from a letter dated 1984.

Hey I was busy in the 80's making my hair big ok?

Today's workout:
At the gym treadmill = 45 mins 317 cals to the curb!
Zumba practice = 15 min

I got all my paperwork filed, and the other TRX up and organized.
Now I am ready for a short week....woot woot!

VACATION!