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Pumpkin Cheesecake Mousse

thumbnailIngredients
1 package (4-serving size) fat-free sugar-free instant cheesecake pudding mix
3/4 cup unsweetened vanilla almond milk
1 can (15 ounces) pumpkin puree
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
3 cups sugar free whipped topping thawed

Directions:
1) In a large bowl, whisk the pudding mix and milk until slightly thickened.
2) Add pumpkin, cinnamon, ginger, and clove and whisk until well blended.
3) Fold in whipped topping.
4) Pour 1/2c of mousse into 8 serving dishes.
5) Chill for 30 min before serving.

Crustless Apple Pie

Crustless Apple PieIngredients:
6 large baking apples, halved vertically and cored
12tbsp butter
2tbsp cinnamon
3tbsp baking truvia
2/3c old fashioned rolled oats

Directions:
– Preheat oven to 350 degrees and line a baking sheet with parchment paper. Place apples flat side down and create thin slices with paring knife 3/4 way through the apple.
– Brush apple tops with melted butter and sprinkle with truvia.
– Bake 25 minutes.
– Remove from oven and spoon remaining mixture into apple slits.
– Bake 10 minutes.
– Top with Halo Top Vanilla ice cream as desired.

Pumpkin Smoothie Bowl

PumpkinSmoothieBowlIngredients:
3/4c pumpkin puree
1/2c unsweetened almond milk
1 banana
1 scoop Quest protein powder or collagen whey
1/2tsp cinnamon
1/4tsp nutmeg
1/8tsp all spice

Mix in a blender and add toppings.

Smoothie mix with no toppings:
Calories: 300
Carbs: 45
Fat: 2
Protein: 25
Sugar: 20
Fiber: 8

Pumpkin Protein Bars

thumbnailINGREDIENTS
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

DIRECTIONS
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

Broccomole

Ingredients
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

Instructions
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.

From: http://domesticfits.com/2012/10/10/broccomole/

Balsamic Brussels Sprouts

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!

INGREDIENTS
• 3 pounds Brussels sprouts
• olive oil
• 1/2 cup baking Truvia
• 3/4 cup balsamic vinegar
• 1 cup dried cranberries

INSTRUCTIONS
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.

Protein Crepes

Ingredients:
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

Bacon Onion Rings

onionringsIngredients:
4 large sweet onions
1-2lb bacon
1/2c sriracha or hot sauce

Directions:
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

What is Fitness Success?

business-idea-1240830_1920What is success? Long-term success means different things to different people, but I will share what my idea of fitness success looks like.

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