Mix in a blender and add toppings.
Smoothie mix with no toppings:
Mix in a blender and add toppings.
Smoothie mix with no toppings:
1 cup oats
2 scoops vanilla whey (I like Quest brand for baking)
1/2 cup unsweetened almond milk
1 whole egg
1/2 cup canned pumpkin
1 teaspoon baking powder
1 teaspoon pumpkin pie spice
1/2 teaspoon cinnamon
Mix all ingredients in blender or food processor
Let dough sit in fridge for 30 min to 1 hour
Preheat oven to 300
Spray loaf pan and pour mix in
Bake for 15-20 minutes
3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
Drain broccoli very well.
Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
Balsamic Cranberry Brussels Sprouts
If you’re watching your food intake and exercising regularly, you may be looking for healthy dishes to have for Thanksgiving dinner. Brussels Sprouts are low calorie and very filling, and they’re great to bring as a side dish!
• 3 pounds Brussels sprouts
• olive oil
• 1/2 cup baking Truvia
• 3/4 cup balsamic vinegar
• 1 cup dried cranberries
Preheat the oven to 375 degrees F.
Trim/clean the Brussels sprouts, then cut them in half. Arrange on 2 baking sheets and toss with the olive oil. Roast until brown, 25 to 30 minutes.
Combine the balsamic vinegar and Truvia in a saucepan. Bring to a boil, then reduce the heat to medium-low and reduce until slightly thickened.
Drizzle the balsamic reduction over the roasted sprouts, then sprinkle on the dried cranberries.
1 scoop Quest Vanilla protein powder
4 egg whites
Whisk together until protein powder is blended with egg whites. Pour 1/3 of the mixture into a small non-stick pan and spread into a thin layer. Flip after 1 minute and remove from pan after 1 min cooking on the other side. Add fruit to the middle and roll up, peanut butter, cream cheese, or whatever combination you desire!
Nutrition Info for 3 crepes:
Calories: 170, Fat: 0, Carbs: 4, Protein: 36
Pre-heat oven 350 degrees
Slice onions into rings and brush with sriracha or hot sauce
Wrap bacon around the rings securing with toothpicks
Bake in baking dish for 90 minutes or grill until the bacon is crispy
Creamy Cucumber Salad
2 large cucumbers, sliced
1/4 cup red onion, sliced
1/4 cup greek yogurt (or sour cream or mayo or combination)
1 lemon, juice and zest (or 1/4 cup white vinegar)
2 tablespoons dill, chopped
salt and pepper to taste
1 clove garlic, grated (optional)
Mix and enjoy!
A measurable form of fitness success is that you’ve achieved a reasonable goal and maintained it for at least a year. I hate to break this to you, but maintenance can be the most challenging part of your fitness journey. Maintaining your results is truly believing that you deserve to feel great. It is making the conscious decision not abuse your body with food and inactivity (or excessive exercise) when you’re feeling upset or stressed. Success is that your physical and mental health are at the top of your priority list.
Success is continuing on your journey with contentment and not beating yourself up over the small stuff. Nobody feels motivated to exercise every day all the time. We all experience those cold, rainy days when you’re snuggled up on the couch or in bed and nothing in the world feels better. Or work has been wearing you down and all you want is to put on your pjs and binge watch tv. Whether or not you take that day off is irrelevant. One day off is not going to make or break your journey. It’s whether or not you get back on track tomorrow and the next day that will define your success.
Success is also not being terrified to go off track for fear of never making it back. While you should not allow peer pressure to determine whether or not you go off of your program, you should be able to deviate every once in a while if you choose to do so. Success is having the confidence that you can go off plan for a brief period of time and be able to come back and continue on your journey with focus and strength. Going off course should be a planned deviation entirely by your choice and entirely under your control.
Success is not allowing external influences to derail you. Whether you have kids, pets, work in an office, work from home, spouse, travel, we all have excuses and reasons to not exercise or eat well. We all have social events with great food and friends that push alcoholic drinks making it difficult to not over indulge. The difference between individuals that are successful on their fitness journeys and those that are not is a decision to stay the course. Repetitive decisions to stay committed slowly become second nature. Second nature then becomes a lifestyle. Choose to be successful, and you will be 🙂
Ashley Brodeur, MS, CPT
Owner, Active Lifestyle Fitness, LLC
Let’s get to it already! might be what you’re thinking as you run in from work ready to burn off some stress – or drag through the door ready to get it over with. The warm up might seem unnecessary or redundant in this mindset. I challenge you to approach your workout and your warm up with a different mindset: peace, focus, and preparation.
I find that if a strain or sprain occurs, it’s usually at the beginning of a workout. A lot of people run in from work after sitting in traffic anxious, annoyed, stressed, etc. The stress of the day (or thinking of the day ahead) sits on their shoulders and tightens their muscles. Tight, stressed muscles and joints are injured easily, and this is a reason why the warm up is extremely important to set the tone of the workout. Use your warm up as time to settle your mind and focus on being present in every movement.
During a warm up, you are also shifting blood flow to your muscles in order to enhance the delivery system of what they will need to perform your workout. Your blood carries special “packages” of nutrients and water that your muscle needs in order to contract and move your body. If the special packages haven’t arrived when needed, your muscular system can’t function properly and injury can occur. This can also happen if you’re not getting the proper nutrients in your daily food intake (if there isn’t enough in your system, it’s certainly not being delivered), but that’s another topic for another day!
Your warm up should be about 5-10 minutes long. It takes longer to warm up the body with age and in cold temperatures, so also take those variables into consideration. Your warm up should consist of exercises or movements that you are already familiar with – this is not the time to do new and crazy things. This is 5-10 minutes for your mind and body to connect. This is a time to shift blood flow to the areas you will need it and move your joints through full range of motion after they’ve been stiff all day/night. This is a time for you to leave your problems at the door and “check in” to your workout. Never skip your warm up!
Deviled Avocado Eggs
3 hard boiled eggs, cut in half
1 large avocado
2 tsp lime juice
1 tsp cilantro
Pinch of garlic powder, salt and pepper
Sprinkle with paprika, optional
Remove the cooked yolks from the hard boiled eggs into a bowl.
Add the avocado to the bowl next.
Then add the remaining ingredients and mash together well with a fork.
Add the mixture to the egg halves
Sprinkle with paprika if desired.