Anyone who knows me knows that I HAVE A TERRIBLE SWEET TOOTH! Yes I admit, my struggle isn’t with the workout but the lack of sweets allowed in most diets! I am so thankful that I’ve found a superfood supplement that allows for me to …
Why is strength training important??? 1. Muscle helps you keep the fat off! One study shows that adding strength training to your workout regimen 3 days a week can help increase the amount of calories burned during normal activities. Why? Because the more muscle you …
Sometimes you just need a little sweet treat! I LOVE PEANUT BUTTER! Almost to the point where it’s dangerous if there are chocolate chips in the house because I’ll take a scoop of PB and a scoop or two of chips and snack…almost every night till they are gone! I’ve gotten better but the urge is still there. I found this recipe for no bake cookies and decided to give it a try, Shakeology is super good for me, so why not right?
Only using 4 ingredients makes it super simple and it doesn’t heat up the house because you don’t have to use the oven!
Step 1: Measure out your ingredients. IF YOU ARE USING NATURAL PEANUT BUTTER>> ADD 1/4 C Coconut Oil
Step 2: Mix peanut butter(1/4 C Coconut Oil too if necessary) and honey in a pan on the stove over low heat so it gets melty and well blended. Then remove from heat. Make sure you lick the peanut butter spoon because wasting that deliciousness is just wrong!
Step 3: Pour Chocolate Shakeology into a bowl and add the melted peanut butter mixture and stir REALLY REALLY well.
Step 4: Add Oatmeal and stir it all up again.
Step 5: Scoop spoonfuls out onto wax paper and let cool.
My family has eaten half the batch already and I can’t say that I’m mad. I know they are getting awesome vitamins and super foods that they wouldn’t get if I made them the old school way.
Side note: I usually buy fresh ground peanut butter in the natural food section but they were out of nuts, we went with the stuff my kids love because it’s got sugar in it. I also buy my honey in the bulk section there hence the canning jar 🙂 If you use the peanut butter in the natural foods section, try adding 1/4 C of Coconut oil because it can be kind of dry.
Star and Sammie wanted some peanut butter deliciousness but alas dogs can’t have chocolate. They settled for homemade peanut butter dog treats that I keep in the freezer just for times like these <3
I’ve been on a wrap kick lately. A tortilla counts for one yellow container in the 21 Day Fix and 21 Day Fix Extreme meal plans, so does a slice of bread but who only wants a half a sandwich? Hence the wrap, I’m not really big …
I am really trying hard to get myself and my family on cleaner diets. If you’re unsure what clean eating is, it is essentially fresh food, not processed stuff from a box. I don’t get to control their lunches too much but I get to …
I used to work at this amazing little restaurant in The Dalles, Oregon called Zim’s Brau Haus. The cook there always made the best chili, his wasn’t vegetarian. He makes an AMAZING Philly Steak soup too but that’s a story for another day. So since moving away I’ve been on the search for yummy chili. With a lot of trial and error I think I’ve come up with my own recipe that is pretty tasty.
I’ve started canning my own beans so I’ve adjusted this recipe using store bought canned goods.
1 can Black beans
1 can Cannellini beans
1 can Pinto beans
1 can Kidney beans
1 can Navy beans, Also called Great Northern beans
1 can Diced Tomatoes Fire Roasted, I like Muir Glen.
1 8oz can Tomato Sauce
2 cups Vegetable broth
1 Onion, I prefer a white or yellow one
1 Red Bell Pepper
Green onions, chopped up (optional)
2 tbsp Dried Diced Garlic
2 tbsp Chili Powder
1tbsp Italian Seasonings
1 tbsp Ground Cumin
1/2 tsp Cayenne Pepper (or more if ya like it spicy)
Salt & Black Pepper to taste
1-2 tbsp. Olive Oil
Shredded Mexican cheese blend(optional)
Sour Cream or plain Greek Yogurt (optional)
1. Chop up the onion and red pepper and sauté in the olive oil until the onions are translucent.
2. Transfer onion and pepper to a big pot and add the tomato sauce, diced tomatoes, vegetable broth and all spices. Bring to a simmer.
3. Add beans, stir and let simmer uncovered until desired thickness. I think it took mine 30 minutes.
4. Serve and top with cheese, green onions and sour cream.
Enjoy!
Note: You can change out the beans any way you prefer, stick to the 5 cans though. My fave blend so far is, 2 navy, 2 black and one kidney.
I’ve been struggling with this post for a while because there are lots and lots of things to consider. I’m going to share with you what I’ve gathered on it. Take what I share and do your own digging too! So, like my pre workout …
I don’t know about you but drinking water is tough for me when the weather is cold. I tend to not drink enough. I like drinking my water cold! When it’s hot, I have no problem meeting my goal. My daily water goal is 1 gallon, …
I’ve been researching the best way to eat pre-workout for the last few weeks. It has not been an easy task but it has been very informative.
Myth Busting
First thing to announce is that CARBS ARE NOT YOUR ENEMY! That being said, does not mean you should go load up on doughnuts or sugar cookies. Nutrient dense carbohydrates like whole grain or fruits and veggies are the way to go. You’re body needs carbs for quick energy. I love this lady’s list of good carbs.
http://www.shapefit.com/eat-carbs-get-lean.html
Second, Protein is good too! The recommended amount for protein is between 0.66 and 0.80 grams of protein per kilogram of body weight per day. That’s about 54 grams of protein a day for a 150-pound adult. If you are exercising daily you’re intake should be almost double that because you’re repairing and building muscle. If you’re not exercising keep in mind that protein turns in to fat if it isn’t utilized! Check out this website for a great list of how much protein is in all types of meats and things. (I’m not an advocate for low carb diets, just a great breakdown).
http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm
Pre-workout
If you like to exercise in the morning, like I do, you need to keep in mind that you’re body is running on zero energy. Breakfast is a MUST!
It is recommended that you have a meal that consists of 75-100% carbs 20 minutes before your workout. If you’re going to workout longer than 40 minutes you should add on no more than 20g of protein. It will really weigh you down. You don’t want to loose your breakfast at the gym do you?
It is a good rule of thumb, the longer your food has to break down before a workout the more “solid” it can be. If you have a few hours before you feel the burn you can enjoy a steak and some good healthy carbs like broccoli(my kids are shaking their heads at that one).
My favorite breakfasts:
Oatmeal with a half cup of frozen raspberries and a scoop of protein powder. Most people say oatmeal with some eggs on the side but I’m a one pan kinda girl.
Slice of toast and two scrambled egg whites. I usually do two poached cause I’m not big on just whites but I’m trying.
Whole grain toast and almond butter or your nut butter of choice for longer workouts.
Plain Greek yogurt(or vanilla, if you can’t hang with plain) with a half cup of frozen raspberries and a half cup of granola. Fyi: Greek yogurt has a higher protein content than regular yogurt.
(Note: They all have some sort of grain, best for morning workouts cause it’s a slow burn. You’ll hopefully have a little energy left after your workout).
Snacks:
Apples with nut butter, yum!
Banana with nut butter.
Protein bar with under 20g protein.
Traditional PB&J on whole grain bread, maybe avoid the jam and sub a banana.
Humus with pretzels, I love the roasted red pepper kind.
String cheese and a half a cup of grapes.
It’s best to have fruit and vegetable based carbs with afternoon workouts because they breakdown faster and give you a faster boost of energy than the grains.
Aim for lean protein and clean carbs to help get your workout started on the right foot. Until next-time…
I will be working on post workout meals next week, so be sure to check back!
www.beachbodycoach.com/darcihorton
I’ve got to tell you, I LOVE COFFEE!! Okay so it’s probably more like I love cream and sugar…. At the beginning of my get fit kick I decided to reduce my sugary addiction and switch to green tea. Now I LOVE GREEN TEA!! I …