Almond Square Cookies

Almond Square Cookies  

20 graham crackers

1 cup (250 mL) almonds, slivered

1 cup (250 mL) unsalted butter, at room temperature

3/4 cup (185 mL) brown sugar

Directions

On a parchment-lined baking sheet, layer graham crackers. Sprinkle almond slivers overtop.

In a small pot, combine butter and sugar. Using wooden spoon, stir until smooth, about 5 minutes. Pour over almond-cracker combination.

Broil on bottom rack of oven for 2 to 3 minutes, watching carefully for burns.

Cool 10 minutes. Transfer to wire racks to cool completely. Store in airtight container at room temperature up to 1 week or freeze up to 1 month.

Makes 20.

From the Toronto Star 2012 Cookie Calendar 

Avocado Fries ! A Healthy Twist on Veggies - Version#1

Avocado Fries

Trey Foshee, George's at the Cove, La Jolla, California, Sunset 
APRIL 2009

Ingredients:

Canola oil for frying

·         1/4 cup flour 

·         About 1/4 tsp. kosher salt

·         2 large eggs, beaten to blend 

·         1 1/4 cups panko (Japanese bread crumbs)

·         2 firm-ripe medium avocados, pitted, peeled, and sliced into 1/2-in. wedges 

Preparation:

1.        Preheat oven to 200°. In a medium saucepan, heat 1 1/2 in. oil until it registers 375° on a deep-fry thermometer.

2.        Meanwhile, mix flour with 1/4 tsp. salt in a shallow plate. Put eggs and panko in separate shallow plates. Dip avocado   in flour, shaking off excess. Dip in egg, then panko to coat. Set on 2 plates in a single layer.

3.       Fry a quarter of avocado slices at a time until deep golden, 30 to 60 seconds. Transfer slices to a plate lined with paper towels. Keep warm in oven while cooking remaining avocados. Sprinkle with salt to taste.

Note: Nutritional analysis is per serving.

Nutritional Information

Amount per serving

·         Calories: 271

·         Calories from fat: 70%

·         Protein: 5.5g

·         Fat: 21g

·         Saturated fat: 2.6g

·         Carbohydrate: 16g

·         Fiber: 2.1g

·         Sodium: 119mg

·         Cholesterol: 71mg

Can a Lifestyle Coach work for you ? It did for me!

I recently enlisted the "help" of a Lifestyle Coach (we bartered some services).

I readily admit that I AM one of those gals that although I know what I like - I often have no clue as to how to bring it all "together" for the right look!  I have had my 'colours' done back in the 80's when that was cool (I am an Autumn which means "earth tones" such as above pic) are what looks the best on me. And for the most part that is the case ! 
For example - I CANNOT wear a white shirt on its own or I look deathly pale.  Under a nice purple or black sweater,  it totally rocks!  

I like to say I am ADHD about clothes !  I HATE shopping and have no patience for it. I am a "hunter" - I like to go get what I need and get the hell out ! My boyfriend loves this about me! But I have a closet that most women would die for - full of nice up to date clothes and matching shoes and boots with NO CLUE as to how to put it all together in that effort-less way that some women just seem to be able to do !  You all know one or two...they just ALWAYS look "put together" and stylish.  (I secretly want to stop them on the street and ask "Are you born that way ???" )

PACKING is a complete anxiety nightmare for me !  Especially on our last trip to California which was 10 days+. I must have packed and unpacked 5 times ! 

So now I am happy because this gal in a few short months has had a huge impact on my life (and I hope I have on hers from a fitness standpoint !) 

It was so easy I can't believe I was that much out of the "loop".  Now, had you said to me what to wear to the gym to be stylish....hey - "I am your Girl" (because really, a some people just DON'T have a clue as to correct workout wear baby!)

More to come on this new transition !  So far so "Stylish"

Casual Fall by uniqueimage featuring infinity scarves

Key Lime Pie Smoothie!

Key Lime Pie Green Smoothie

 

Avocados are one of the richest sources of glutathione - a powerful antioxidant immunity booster and detoxifier that helps repair cell damage caused by stress and pollution. 

Ingredients

• 1/2 an Avocado
• Juice of 1 Lime 
• 2 tsp key lime zest (about 1-2 limes)
• 1 cup plain or vanilla unsweetened Almond Milk 
• 1 ripe frozen banana
• ¼ tsp alcohol-free vanilla extract - optional 
• 1/4 cup of Liquid Egg Whites - optional (for added Protein)
• 1 scoop Vanilla Protein Powder
• 1 tbsp of unsweetened shredded coconut
• 3-4 ice cubes
• 2 tbsp of Greek Yogurt 0% MF

Instructions

1. Place in your blender in the order of the ingredients listed, then blend for 30 seconds or until smooth.  Add some water for less thickness. 
2. 
   
3. Nutrition Info
4. Calories: 350, Total Fat: 21g
5. Sat Fat: 4g  Trans Fat: 0g
6. Cholesterol: 35mg Sodium: 230mg
7. Total Carbs: 22g
8. Dietary Fiber: 8g  Sugars: 4g
9. Protein: 35g  Iron: 2mg 
10. 
    
11. Enjoy ! 
12. 
    
13. "Peace, Love and Fitness"  

Healthy Meatloaf !

The "Trainers" Meatloaf 

Ingredients

• 1 lb lean ground beef (preferably grass fed or organic)
• 2 slices whole wheat bread, diced very small
• 2 eggs
• ¾ cup skim milk
• 3 tbsp onion powder
• 1 tbsp garlic powder
• ½ tsp ground sage
• ½ cup fresh chopped parsley
• 1 tsp kosher salt
• Fresh ground pepper
• 1 cup finely grated zucchini
• A teaspoon or so of olive oil to coat the loaf pan
• ¼ cup ketchup
• 2 tbsp brown sugar
• 1 tsp dried mustard

Directions

Pre heat oven to 350

Combine beef, bread, eggs, skim milk, onion powder, garlic powder, sage, parsley, salt, pepper, and zucchini in a large bowl.

Use a pastry brush to paint a thin layer of oil on your loaf pan to be sure that nothing sticks.  Transfer the meat mixture into the loaf pan and pop into the oven for 50 minutes.

In the meantime, combine ketchup, brown sugar, and dried mustard in a small bowl.

Once the meatloaf is done, remove from the oven and spoon off any excess grease.  Top the meatloaf with the ketchup mixture and place back into the oven for another ten minutes.

Allow meatloaf to cool a bit before slicing.  

Makes 8 slices.

Enjoy!

Nutritional Analysis

Calories: 197; Total Fat: 9.4g; Saturated Fat: 2.3g; Cholesterol: 80mg; Carbohydrate: 12.2g; Dietary Fiber: 1.3g; Sugars: 7.6g; Protein: 14.2g

From: cleananddelicious.com

Scottish Shortbread Cookies

Scottish Shortbread Cookies 

This recipe was given to my mother back in the late 60's and has been somewhat perfected by my sister and I (however, we are watched like hawks by our mother when we make them!)  It is an authentic Scottish recipe and it's a "workout" in itself making them! 

 You can do 3/4's of the mixing with a wooden spoon, but the trick is to knead the dough with your hands after you have almost all the flour mixed in. You want the dough to have a "cracked" look which means it is ready for roll-out.   You can use either your hands to flatten the dough or a wooden rolling pin, up to you.  I use a wooden cutting board.  Use the left over flour to smooth over the board before you roll out dough. 
You will also need a Sifter for flour mixture

1lb Butter softened (you can use unsalted / salted) 
1 cup Fruit Sugar - this is in a 500g Plastic resealable bag - Redpath Instant Dissolving Sugar)
4 cups of Flour
1 cup of Rice Flour 


Preheat oven to 325 degrees F.

In a large bowl cream the butter and sugar.  In a smaller bowl, mix the two flours together.
Put flour mixture in sifter and gradually sift into the butter/sugar mixture.  
You will want to do this very gradually as it gets tougher to fold it in as you go along! 
(this is where you get your arm workout) !  Eventually you can knead it with your hands until the dough "cracks".  At this point you can take parts of the dough and roll out flat and even.  Make sure the cookies are no more then 1/4" thick as they won't cook well.

Holy Crap These are Amazing Cookies !

"Holy crap these are amazing Cookies!"

(PB and Corn Flake Cookies) 

…
Ingredients:
(Makes about 3 dozen cookies)
…
1 cup sugar
1 cup corn syrup
1 jar (18 oz ounce) peanut butter, crunchy or creamy (I like creamy.)
6 cups corn flakes
3 oz good quality chocolate of your choice (optional)
… 
Preparation:…

Combine sugar and corn syrup in a medium saucepan. Place over medium-high heat and stir until the mixture comes to a full boil.

… 
Remove from heat and stir in the whole jar of peanut butter. Mix well.

… 
Add corn flakes to a large bowl. Pour peanut butter mixture over corn flakes and mix well, taking care to coat all of the corn flakes.

… 
With a tablespoon or cookie scoop, scoop out and form into 1-2 inch balls, depending on your preference, and place them on a cookie sheet lined with parchment or wax paper.

…Put the chocolate (if using as you can make them "naked") in a small bowl and melt in the microwave for about 30 seconds. Stir until smooth.

…Drizzle the melted chocolate over the cookies.

…When cooled, eat these cookies with reckless abandon. Be careful, though. We wouldn’t want anyone to get hurt!

…
Enjoy!

"Peace, Love and Fitness" 

Choconana Peanut Butter Smoothie - PERFECT After Workout Fuel !

Start sipping this shake within 15 to 30 minutes after exercise to best replenish, replete, and refuel your body !  

Feed your Muscles to see results of your hard work ! 

Choconana Peanut Butter Smoothie 

Makes 1 serving

3/4 cup plain, fat-free Greek yogurt
1/2 cup 1% low-fat milk
 or Almond Milk
1 medium banana

2 tbsp Peanut or Almond butter
2 tsp unsweetened cocoa powder
1 tsp vanilla extract  1 scoop of Vanilla Protein powder (optional) but packs on more protein! 

A combination of milk, Greek yogurt, and peanut or almond butter jacks up the protein to 34 grams, making this beverage more of a post-recovery meal than snack. Banana supplies sweetness and contributes to the eight grams of fiber—which is nearly 35% of what you need for the day. 

Unsweetened cocoa powder provides powerful antioxidants that head off cell damage linked to heart disease and cancer. 

Choose alkaline-free cocoa powder for the highest levels of protective com- pounds. As part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise HDL (good cholesterol) and lower total blood cholesterol levels, helping to keep clear the blood vessels that supply your muscles, heart, and brain.

Nutrition Facts (per serving):

457 calories, 34g protein, 39g carbohydrates, 8g fiber, 18g fat, 4g saturated fat, 0mg cholesterol, 255 mg sodium

Enjoy ! 

"Peace, Love and Fitness" 

Banana Flax Granola

1 banana

1/2 cup water

1 tbsp maple syrup

1 & 1/2 cups oats

1/2 cup shredded coconut

1/2 tsp cinnamon

1/4 cup flaxseeds

1/2 cup banana chips, crumbled

Preheat oven to 375F.

Blend banana, syrup, water, & cinnamon. Combine oats, flax, chips, & coconut in a separate bowl.  Combine mixtures.. Spread onto a parchment lined baking sheet; bake 40 min. Every 10 min, flip & break up pieces.  Let cool.

Enjoy =)

"Peace, Love, Fitness"

Don't let the Insider's Report derail you this Holiday Season !

The PC Insider's Report came out last week and to most people it is akin to when you were small and waited anxiously for the Sears Christmas Wish Book.  You want to "go crazy" and try every new sweet, saucy, tempting thing ! "It's the Holidays, you reason, why shouldn't I ???"  

Which leads me to the "rest of us."   The group that uses restraint because they have goals that they set a LONG time ago and have worked way too hard to waste it all in three weeks of debauchery at the hands of Loblaws !

Look, I am not out to ruin your Holidays - far from it !  And there are those that will say, Oh can you just look the other way for once and shut the hell up !  =)

Well, if you know me well, then you will know THAT is NOT possible.

SO !  Here are a few tips to help you not get too distracted the next time you hit your version of Disney the Grocery Store !

STEP 1 - Think Long Term

So what's the harm in a little holiday weight gain, especially if it's just a pound?  I hear so many people re-make resolutions to lose weight every year.  Why ???  Do it once and keep it off.  It's called "maintenance."  According to researchers at the National Institutes of Health, most people never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

AND let me tell you - the older you get, the harder it is to keep it off !  

STEP 2 - Think about your Goals

Maybe this was your year to "get fit and lead a more healthy lifestyle."  You went to the gym, you took classes, you quit smoking (because you ARE NOT fit if you smoke!) and you decided to "eat clean." !   You actually SEE the improvements in your energy levels and body !   NOW - think what you DID to achieve this great feat ? !!! I will bet it did not include buying all the chocolate covered potato chips, Peanut Butter Chocolate Pretzels and Brie Baked goods that you could find !

See my point ?  Why throw that all away with a 5 - 8lb weight gain in a month or less period ? 

Believe me - it's just not worth it.  Especially when it comes with the guilt and depression and feelings of failure. 

STEP 3 - MOTIVATION 101 !

You have heard me say before that a "Motivation Board" is a must when you want to achieve a lofty goal (and it does not matter what that goal is).  But it WORKS!  And it WILL save you from making the wrong decision when it comes to blowing your mind over the holidays.  Start small and pin a few things onto it (you can use Pinterest as well) - it doesn't have to be much - just some things that "trigger" you to stay on track ! 

I have done this for years and for every race / workout goal I wanted to achieve.  I carry Oxygen Magazine in my car and read it at night.  It INSTANTLY makes me want to be better and work out harder the next time I am at the gym. 

STEP 4 - NEVER ARRIVE HUNGRY TO THE HOLIDAY PARTY !

Planning ahead can help you maintain discipline in the face of temptation.  Don't go to a party when you're starving.   Eat an apple or some other type of fibrous food or try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
Then, when you do get to the party - you will only pick at apps and not have that bloated feeling. Don't look at the party as just a food event - you are there to see friends / family and celebrate being together.

STEP 5 - THE BOOZE

Oh yes, this is the holy grail for some of you !  Booze Hounds beware - this is the time of year when alcohol can be your biggest enemy !

Drinking too much alcohol stops the body from burning fat as energy just as skipping meals or not getting enough rest does.

It is the way alcohol deals with fat that can add pounds and bloat you up. Instead of storing away fat like some substances, alcohol is converted into acetate by the liver to slow or eliminate the body's fat burning processes. When the acetate levels rise, the body is forced to spend more time burning more acetate and less fat. So the fat left over sticks around. The combination of alcohol and a high-calorie meal is especially fattening.

Try and limit yourself to the most low calorie drinks you can find - or sip sparkling water between tipples.

 

STEP 6 - THE OFFICE

The holiday season consists of nearly two months of celebrating, with goodies appearing in homes and offices that can continue until the beginning of January.

If you work in an office like me then you know ALL about the non-stop "treat-train" that customers and suppliers bring into the office.  While they are thanking you for their business they are quietly "fattening" you up !!!   You don't gain immunity from peer pressure when you graduate from high school but if people know you are "living the healthy lifestyle" then they should understand your reasons for not eating tempting treats.

I personally (and it has taken years of training / discipline) "just say No Thanks" and do not imbibe in the treats.   ***What I DO make sure of it that my ever present Lunch Bag is stock full of healthy items so when the "temptation train" tries to derail you - you stay on track !  Again - think about "If I eat that - what do I have to do in terms of activity to get rid of that?"  The best defence is a good offence ! 

 

Step 7 - WRITE IT DOWN

 

All of my fitness clients are told to keep a Food / Exercise Journal.  The reason is simple.  both will help you look both backwards and forwards to your Fitness / Nutrition goals. 

I can look back over two years in mine and see just how far I have come.  When I see this, I am not as liable to cheat on my nutrition OR my workouts.  Why would I want to ?  

Talk to people you know you have been successful and I guarantee you they will tell you this is one of the ways they did it.  If you falter a little, write that down too and what was going on in your life at that time.  It helps you identify your "triggers" more easily.

 

Step 8 - INCREASE THE INTENSITY OF YOUR WORKOUTS

 

Keep volume low but add intensity to YOUR workouts. Adding short, high intensity work can help with fat loss.  So you can do some Circuit training or increase the interval level one or two notches on your Elliptical.  Sometimes, if I know I have a party to attend, I make SURE I hit the gym before hand or extend my run to combat it.  Be Proactive !

 

All all of this, if you still feel that you "fell off the wagon" over the holidays, don't beat yourself up.  After all, this is the season of celebrating another year and being thankful for all we have. The most important thing is to spend time with friends and family. 

 

Enjoy and realize that this is a "Long term Lifestyle Choice" and be proud knowing that you are making it !  People will be secretly proud and even a bit envious of your success. 

 

Smile when you think about all you have achieved so far and be proud of what's to come !!!

 

 

 

 

Happy Holidays and "Peace, Love and Fitness' !

Gingerbread Smoothie !

Here is a great new Healthy Smoothie ! Just in time for the holidays !  Enjoy =)

Pumpkin Protein Power Shake !

Pumpkin Protein Power Shake

It’s low-calorie, low-carb & high-protein!

Here’s what you’ll need:

1 scoop of vanilla whey protein (Roughly 25g)

7.5 oz. of canned pumpkin (Half of a typical 15 oz. can)

8 oz. (1 cup) of unsweetened non-dairy almond milk (Reduce to ¾ of a cup for more thickness)

1 tsp of cinnamon

1 tsp of nutmeg

1/2 tsp of vanilla extract

Low calorie sweetener (Optional)

1/2 cup of ice

Blend all of the ingredients until you are satisfied with the texture.

This shake turns an ordinary protein shake into a nutritiously fortified monster that has a great source of minerals like iron, magnesium, potassium and calcium. It’s also loaded with a ton of beta-carotene, a precursor for Vitamin A (hence, the orange color of pumpkin), plus vitamin D & E!

Drink this for post-workout recovery or as a midday snack!

The nutrition breakdown is as follows: (Depending on the protein and milk you use, these numbers can vary slightly)

Calories: 250

Protein: 28 g

Carbs: 23 g

Fat: 4g

Enjoy and Happy Halloween!!

Lettuce Wraps with Chicken, Wild Rice and Sugar Snap Peas

Introduction

Slow Cooker Summer Meal Slow Cooker Summer Meal

Minutes to Prepare: 15

Minutes to Cook: 300

Number of Servings: 8

Ingredients

1 1/2 cups dry wild rice mix
2 3/4 cups vegetable broth
1 lb chicken breast, cut into 1" pieces
1 shallot, finely chopped
1 medium carrot, finely chopped
1 celery rib, finely chopped
8 oz sugar snap peas, trimmed and halved
2 tbsp raspberry vinegar
1/2 cup toasted walnuts, chopped
1/4 cup parsley, chopped
1/2 tsp sea salt
1/4 tsp black pepper
1 head Boston Bibb lettuce

Directions

Rinse and drain rice. Place rice in slow cooker and add broth, chicken, shallot, carrot and celery. Cover and cook on low for about 5 hours or until rice kernels are open but not mushy. Stir in sugar snap peas, vinegar, walnuts, parsley, salt and pepper. Meanwhile, remove 12 small bowl-shaped leaves from the head of lettuce; rinse and pat dry. Spoon about 1/2 cu of the rice mixture into each lettuce cup and serve.

Serving Size: Makes 8 1/2 - cup servings

Number of Servings: 8

No Bake Protein Bars !

No-Bake Protein Bars
Ready in 40 minutes • Makes 6 servings

• 2 cups quick cook oats
• 1/2 cup natural peanut butter OR Almond Butter (which is what I use!)
• 4 scoops vanilla protein powder
• 1 tbsp ground flaxseed
• 1/2 cup water

1. Line a loaf dish with parchment paper.
2. Using clean hands, kneed all ingredients in a large prep bowl.
3. Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six bars. Serve and refrigerate the rest.

Optional ingredients:

• 1 tsp cocoa powder (add it in the mix)
• Raw Almonds and or Sunflower seeds (unsalted)
• dried fruit
• raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving:
Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2

Green Detox Smoothie - Recipe !

Life can be toxic. From contaminants in food and water to noxious chemicals in cleaning and hygiene products, toxins abound. However, you don’t need cleansing products or liquid fasts to restore your health.  And I am VERY MUCH against them ! They do more harm then good ! Fresh, whole, ripe fruit and vegetables as well as an active, low-stress lifestyle facilitates detox and cleansing more than any product can!

Leafy Greens are rich in chlorophyll, a plant compound in all green vegetables that is believed to purify the blood and cleanse the body. When you combine the purifying power of greens with the cleansing power of fruit in a green smoothie, you’ve got a natural detox shake that will cleanse and nourish you better than any high-priced detox system on the market.

Ingredients:

1 scoop vanilla protein powder – optional                                                                                       1/2 cup of Liquid Egg Whites
1 cup raw apple, chopped
1/2 cup of Orange Juice, Coconut Water OR Almond Milk
1 tsp of ground flaxseed – optional
1/2 cup of Spinach raw –stems removed
1/2 cup of broccoli – stems removed
2 tblsp of Greek Yogurt
1/2 cup cold water
3 large ice cubes                                                                                                                                  3-4 chunks of Frzn Mango

How to Prepare:
(This one is easy!)
1. Put ALL ingredients in a blender and blend/whip (high speed) until all ice is crushed and your smoothie is, well….smooth!).
2. Pour in a large glass, and as always…Enjoy!!…or else

CA =)