I’m usually one to lean toward moderation than diets. I’d rather have real cheese or a big scoop of ice cream every so often than fat free cheese or ice cream everyday. Desserts just tend to be better when they’re made without cutting corners.
I suppose the operative word in that last paragraph is usually. Over the weekend I decided to try my hand at making a healthier brownie. I’ve been reading about black bean brownies for quite a while but hadn’t gotten around to making them. The idea of beans in my brownies sounded a little too far fetched even for me. But, my fiancée is gluten-free and I’m always on the looking for dessert recipes without flour. The beans take the flour’s place, making these a naturally gluten-free treat.
I kept these brownies vegan by using flax seed instead of eggs but feel free to substitute two eggs if you prefer. I used canola oil because it’s what I had in my pantry but any vegetable or coconut oil would work just as well. The best thing about these brownies is how simple they were to make. Everything is dumped into the food processor and three minutes later you have brownie batter. By the way, I tested the batter assuming it would taste like black beans but it was rich, chocolaty and utterly delicious.
I really recommend trying this recipe if you have a hankering for brownies.
Black bean brownies (vegan, gluten-free)
Ingredients
2 flax seed eggs, 2 tablespoons flax seed meal plus 6 tablespoons water (or two regular eggs)
Place flax seed meal and water in a small bowl and set aside for 5 minutes to gel.
In a food processor add all ingredients except chocolate and peanut butter chips, if using them.
Run processor for three minutes stopping after each minute to scrap down the sides.
Make sure batter is well combined. My batter was thick but still spreadable.
Grease an 8 x 8 baking dish and pour in batter.
Top with chips, if using.
Bake for 30 minutes.
Let cool completely before cutting into. The brownies will fall apart otherwise, they will be very fudgy on the inside at first but do harden up a bit the longer they sit.
Note: these brownies are more chocolaty than sweet. If you want a sweeter treat I would add another ¼ cup of sugar to the mix.
Monday, July 22, 2013
Many people approach an ab workout looking to target a specific region of their core, without addressing the other areas. This is futile, according to Ben Cohen, a professional strength and conditioning coach who has worked with several championship collegiate teams, including the James Madison University and Louisiana State University football teams. He currently runs Ben Cohen Athletic Advising.
"You don't have lower, middle and upper abs. It's all one muscle," Cohen says. "To effectively target regions of your erectus abdominus, you need to pre-fatigue certain parts of it. With a crunch routine like this one, you'll need to fatigue the top of your abs, then the middle, in order to get to the bottom."
Working the whole range of your abdominals to a level of fatigue will strengthen both your outer and inner core and improve your overall athletic performance, especially the endurance of your torso muscles.
To accomplish this, Cohen recommends the following ab workout:
Bent Knees Starting Position
While lying on your back, touch the bottoms of your feet together and pull your heels toward your buttocks.
In this position, allow the knees to drop out and away from each other, but don't force them.
With your elbows and hands together in a fist, place both thumbs directly under the chin and keep the upper arms and elbows glued to your chest.
This position forces the abdominals, and ONLY the abdominals, to lift the upper body into the crunch position. The hip flexors, quads, shoulder flexors and arms CANNOT assist the abdominals in this position; the abdominals have to do all the work.
With this isolation, you'll feel a tremendous gain from these crunches in a very short period of time.
While keeping your spine stiff as a board, lift the upper body as far as possible and hold for one full second.
Then, holding that same position without letting the upper body rock back even a fraction of an inch, crunch up with one last thrust. (Blow air out when you do this, much like you hear karate ninjas do in the movies.)
You do it this way because it contracts your inner-core muscles like your multifidus and transverse abdominus, which are your intersegmental stabilizers. If done correctly, the second crunch should be almost unnoticeable but will provide maximum contraction.
Frequency: Without ever resting your head on the floor, repeat five times to start, then progress to a maximum of 15 repetitions over several weeks. You should only progress at a pace that doesn't compromise form.
If you do this exercise correctly, the upper portion of the "six-pack" will fatigue. The middle section is now ready for work.
The set up for Offerings is the same as for the Double Crunch, except for the arms.
Position the arms directly to the side of the body, with palms up and backs of hands on the floor.
Fix your eyes to a point on the ceiling or in the sky directly above and attempt to keep them there throughout the entire exercise.
Simultaneously lift the upper body with the abdominals and bring the fingers as close as possible to the heels, without actually sitting up. (Your chin should not flex forward toward the chest during any part of this exercise and the backs of the hands should stay in contact with the floor.)
Once in this contracted position, hold it for two full seconds and then slowly descend to the starting position.
Frequency: Without ever resting your head on the floor, repeat five times to start and work up to a maximum of 15 repetitions over several weeks. You should only progress at a pace that allows the exercise to be done perfectly.
The middle section of your six-pack should be effectively exhausted by now. It's time to fully work the lower abs. More:Core Workout: 5 Moves for Flat Abs
Long-Leg Double-Crunch Starting Position
Lying on your back, position your legs together so the hips are allowed to roll outward.
Point the feet and toes out to the sides with your heels together.
Lower Ab Workout: Long-Leg Double-Crunch Action
Repeat the exact instructions for the Double Crunch in this new position.
Frequency: Without ever resting your head on the floor, repeat five times to start and work up to a maximum of 15 repetitions over several weeks. You should only progress at a pace that doesn't compromise form.
If both the upper and middle part of the six-pack have been previously fatigued through Double Crunch and Offerings, the lower-often neglected-part will also get maximum attention with this ab workout routine. More:The Best Ab Workouts to Build a Solid Core
Nuts and seeds are one of my favorite ingredient to add to a variety of recipes or as a quick snack to get me through the afternoon. Almonds, walnuts, cashews, peanuts, chia, flax, sunflower…you name it. I don’t think I’ve ever tried a nut or see I didn’t like. But, when it comes to nut or seed butters the extent of my experience is limited. Except for the occasional peanut butter sandwich, almond butter and sun butter has been the extent of my nut and seed butter experience. Man, have I been missing out!
What I like most about Nutzzo, other than the taste of course:
the nutritional value and nutrient density in a single serving. It’s a food I can feel good about eating.
available in creamy and chunky varieties
the seven nut and seed butter is a combination of my favorite nuts and seeds along with dark chocolate (Yum!)
works great in recipes for snacks, salad dressings, and desserts (any recipe that called for almond or peanut butter I substituted with the Creamy Nutzzo Seven Nut and Seed Butter and it worked wonderfully)
Now that you know what I like about Nutzzo. How about why it’s good for me?
A single serving of Nutzzo provides a nutritional profile with a combination of nuts and seeds that is a powerhouse of superfood and nutrient dense calories.
All of the nutrients are beneficial but a few of the things I look for first in a food are protein, Omega 3 and all natural. Nuttzo:
provides over 50% of your daily ADA omega 3 in one spoonful
has no added sugars, oils or preservatives
is a good source of protein
For more specific benefits of eating nuts and seeds check out Benefits of Nuts.
You know running is healthy, but do you know all the good it does?
GROWS CARTILAGE Ignore the naysayers—running isn't necessarily bad for your knees. Research from Australia's Monash University suggests that the impact of running can increase cartilage production, which can safeguard your joints from arthritis.
SHARPENS HEARING Research from Bellarmine University found that very fit women were six percent more likely to have better hearing than less-fit women. Exercise improves circulation to the ear, which provides a greater supply of nutrients to help preserve hearing.
SAVES YOUR SKIN Rutgers researchers found that mice who drank caffeinated water and then ran had fewer skin-cancer tumors than rodents who either just got caffeine or just ran. The caffeine-exercise combo caused fewer damaged cells to develop.
BEATS MIGRAINES Put down the painkillers. A study conducted at the University of Gothenburg in Sweden found that migraine sufferers experiences fewer head pounders when they worked out for 40 minutes three times a week over three months.
REGENERATES MUSCLE Muscles mass declines over time—or does it? University of Illinois researchers found that exercise triggers a type of stem cell (mesenchymal stem cells) to spur other cells to generate new muscle. That process could prevent age-related muscle loss.
EASES ANXIETY Feeling panicky about an upcoming work presentation? Go for a run. Researchers from Southern Methodist University near Dallas found that people had significantly milder reactions to stress if they engaged in regular intense aerobic exercise.
PREVENTS CANCER Finnish researchers studied 2,560 middle-aged men over 17 years and found that the most active men were the least likely to die from cancer, especially in the gastrointestinal tract or lungs. The more intense the exercise, the better.
INCREASES BRAINPOWER To see how exercise stacks up against other mental stimulants, University of Illinois researchers exposed mice to three types of brain boosters—savory foods, new toys, and exercise wheels. The wheel was the only tool that improved cognitive function.
STRENGTHENS BONES Weight-bearing exercise increases bone density, which guards against fractures and osteoporosis, according to researchers from the University of Missouri. High-impact exercise, like running, appears to offer the greatest protective benefit.
Monday, July 15, 2013
I have been craving these PB Granola Bars that I made a couple weeks ago, so when I didn't go and have dinner with my boyfriend after work tonight I came and home and though "what should I do until I have to go and get Audree from her dad?" I thought well geez.....So I decided to whip up a batch of these granola bars again. This time I made them a little different and there was a lesson learned here with this round! Make sure you have enough of ALL the ingredients that it calls for. I didn't have enough honey for what it called, I though "do I really need all this honey?" Sure enough, lesson learned when I cut into them after they were done baking and cooled down a little bit, CRUMBLES!!! Oh well, they are still YUMMY anyway, but I learned my lesson! So today I have decided that I'm going to share this recipe with you.
Peanut Butter Granola Bars
1/2 cup reduced fat peanut butter
1/3 cup honey
1 egg
2 T. Canola oil (I don't usually put this in when it calls for it. I never have and it is ok)
1 tsp vanilla
3 1/2 cups old fashioned oats
1/2 cup brown sugar (I use the dark brown sugar)
3/4 tsp salt ( I never use salt when it calls for it)
1/3 cup peanut butter chips
1/3 cup mini semi sweet chocolate chips
When it comes to the chocolate and peanut butter chips, you can add as much, or little or none at all if you want. I usually will put more in just because my daughter and boyfriend like them in there. I also add more peanut butter too, (they both like that too)
Try them out and let me know what you think about them. Even add your own twist to it. I'm thinking that next time I make these, I am going to add pumpkin to it. Doesn't Peanut Butter and Pumpkin sound good together?
Wednesday, July 10, 2013
Today I thought that I would share with you a twist that you could do with your normal egg salad! Add avocados! It is so delish!!! It is super easy to make and super healthy for you! egg salad made with two hard-boiled eggs, a mashed-up avocado, and truffle salt on a toasted whole wheat English muffin.
Yum! It tasted so delicious—even better than regular old egg salad made with mayo. Plus, of course, adding avocado was a much more nutritious way to eat it!
What are some of your favorite twists on some sandwiches that you make?
As a college student I loved research. Probably more hours than were necessary spent in the library gathering information to write a research paper. As an student I was probably notorious for checking out more books and resources than I could possibly have time for (or need) to complete a single research project. As a college student the solution to information overload was easy, limit my resources and checkout fewer books. Now, as a health and fitness enthusiast I read magazines, books and blogs, listen to presentations by the experts, and watch videos. Sounds harmless right? Try researching a health related topic. Reminiscent of my early college years you’re more than likely going to find what I did…information overload. Add to that the fact that much of the information is contradicting and you will find an expert that can convincingly argue each and every point, opinion and recommendation.
Does this sound familiar?
Running in a minimal shoe is best vs. running in a stability shoe is best.
Most of your runs should be at a “comfortable” or easy pace vs. junk miles are a waste of time. You’ll only get faster by running faster.
You should run in the morning on an empty stomach to burn more body fat vs. running on an empty stomach will only hinder your ability to run harder/faster and has no effect on fat burning.
Consuming carbohydrates during a long run is completely unnecessary vs. consuming carbohydrates during a long run is absolutely necessary.
Eating a diet that is 100% plant based is the most healthful way to eat vs. eat like a caveman did 10,000 years ago .
Stretch before a run increases chances of an injury vs. stretching before a run loosens up the muscles.
If the experts can’t agree how in the world are we supposed to know what’s best?
As I sort through the endless amounts of information I’m still perplexed with exactly how to know what is best for me. As I made significant running, cross training and nutrition changes over the past year I tried to filter the information to at least minimize too much information:
consider the source
is there a risk to my health or well being if I experiment
nothing is set in stone
there are no absolutes and question credibility of the “all”, “always”, “never”, etc. types of recommendations
what works for one person might not work for another
don’t be too quick to jump on every bandwagon and try every fad
when you find what works stick with it
use common sense
If you try something and it doesn’t work, try something else. Never stop searching for the right workout and schedule until you create exactly what works for you. When you find it, don’t be swayed by fads, the opinion of others or even the experts. Doing what you love is the surest way to ensure you will be fit for life. –Liz Neporent, a spokesperson for the American Council on Exercise and author of Fitness for Dummies, 4th edition.
Have you avoided information overload? How do you sort through the conflicting information? What would you add to the list?
Do you believe you’ve reached your fullest potential as a human being? Are there things you would love to accomplish, but you always seem to talk yourself out of it? The beliefs we have about ourselves can stop us or propel us forward.
The only thing that’s stopping you is YOU! But here’s the good news: you have the ability to learn new things and change the way you think! You can do anything that you decide you can do. Today, we are going to identify those beliefs that create obstacles and take action against them.
Change Your Beliefs
The self-limiting beliefs that keep us from achieving our full potential are often formed as kids, when we don’t yet have the ability to think with logic. They’re also a result of unresolved trauma, an unprocessed past, and labels we give ourselves and others.
These beliefs come to the surface as self-doubt, fear, negative self-talk, and a lack of patience. But negative self-talk is not cute – it’s not helpful, it’s harmful. And even if you think you’re over your past, if you haven’t worked through it, you’ll still feel harm from it.
So now that we know where these beliefs come from, how do we change them? Well, my first suggestion is and always will be therapy. Number two and three are confidence and better habits…
How to Hard-Wire Confidence
What does confidence look like to you? Is it self-assuredness? Someone who’s quietly in control, unaffected, humble, certain, easy to be around? A leader? To me, these qualities embody confidence. While I don’t have to be the best-looking, richest, or smartest person in the room, I am going to do the best with what I’ve got. I believe I’m confident because I always put my best foot forward no matter who’s around.
So how do you become confident if you don’t feel it? This is where habits come into play. You form the habit of acting confident – fake it ‘til you make it! Think of people who have the confidence you would like to portray. Now, become an actor. Watch them and imitate them. Then, refine this behavior making it your own, and embody it. When you’re in a situation in which you could use a boost of confidence, think to yourself, “What would ______ do in this situation?”
The more you surround yourself with confident people and adopt the habit of acting confident, the more confident you will become. And your beliefs will change as a result!
Time to Take Action!
Understanding your beliefs is step one, but here’s the thing…Nothing I say is going to change your life. What you DO with the information I give you will change your life. So, it’s time to take action!
Get out your pen and paper, and start changing your beliefs today by taking the action steps below.
List something you can do today that is a little outside your comfort zone and takes courage, but you know it will build your confidence.
Write down something you will do in the next 7 days that you’ve been a little fearful of.
List something you’ll do in the next 30 days that at this very moment gives you butterflies.
Write down something you’ve done that is a sliver of success – just a small success you’ve had that proves your greatness and motivates you to move forward.
Write down at least 3 things you can do today to start forming better habits. Then, identify the reward for each of these.
Your habits are the things that separate you from the people who want what you have. Habits build confidence, which in turn changes your beliefs. God doesn’t make mistakes. You have greatness within you. Decide now that you will stop the negative self-talk, adopt better habits, and take action! You are unstoppable!
Tonight while I was on my Team Fitness Junkies call, my mind was kind of drifting off and I was really thinking about what and how I can and could be like the ladies that are on my team. My passion is Fitness and Health, and yes I know that I have downfalls and I have my days were I don't eat healthy or a day that I don't get up and work out in the morning and I kick myself in the butt in the evening, but I get back on my feet the next day! We all have our days, but we get right back up were we left off and get back on track.
I am reading and doing a book series from a lady whom I look up to. Chalene Johnson. Some of you may know her from her workout series Tubro Jam, Turbo Fire, or even ChaLean Extreme. But she is also a fabulous motivational speaker, writer and mother. Her 30 day push to success book, is a great book for setting your goals and really getting out there how you want your life to be. By writing and saying what you want your goals to be and putting them out there for others to see and know, you have that accountability, you have people checking in with you and asking you "hey how is this goal coming along for you?"
This is my second time around doing this book. The first time, I didn't have the accountability of others asking me questions and wondering how I was doing. Now the Fitness Junkies are doing it together as a team and we have a facebook page that we check in on daily and we have that accountability to really help each other the goals that we have for the month. By putting your goals out there for others to see, you will start to put them into different steps and you will start crossing them off your goal list and you life will change to how you are wanting it to be.
So with that being said I am going to put my 10 goals out there for you to see and help keep me accountable for.
1. Send my daughter to college
2. Be a healthy and fit example for my family and friends
3. Financial Freedom
4. Personal Training Certification
5. Pay my parents back
6.VACATIONS
7. Attend Beachbody Summit and CampDoMore next summer 2014
8.Do my passion as my full time job
9.Be a diamond coach by the end of 2014
10. Make a 6 figure income
There you go, my goals for the year to come. Slowly one by one they will be achieved. I will make daily goals to help me to get those goals crossed off my list.
GROWS CARTILAGE
SHARPENS HEARING
SAVES YOUR SKIN
BEATS MIGRAINES
REGENERATES MUSCLE
EASES ANXIETY
PREVENTS CANCER
INCREASES BRAINPOWER
STRENGTHENS BONES
