Back To School

It's that time of year were we wonder where Summer has gone, and are looking forward to the cooler temperatures! Many of you have sent your kids back to school and are enjoying a little quiet around the house! But as soon as they get home, I'm sure all chaos can break loose, and while I don't have school aged children, I remember always coming home from school hungry. So to keep our kids healthy (as well as ourselves) I though I would share a few easy and quick after school snacks.

Deli Wraps:

Tortilla (whole wheat will always be healthier)
1 Tbsp Light Cream Cheese
2-4 slices of Deli meat (Turkey is my favorite)
lettuce
mustard

spread cream cheese on tortilla, place meat, then other desired toppings, then roll up and cut into inch slices!

This can also be done with peanut butter and bananas - just spread the peanut butter, then place the banana and wrap it up and slice!

These are both fun to eat with tooth picks!

Bean Salsa:

1 can of black beans
1 can corn
1 can black eyed peas
1 can diced tomatoes(or 3 fresh diced)
1 green pepper - diced
1/4 purple onion - diced
bottle of Italian dressing - I use light

combine all ingredients. Mix in enough dressing to wet all ingredients. Use tortilla chips for dipping! (I like Don Juilo brand - 5g fiber per 8 chips!) Will keep in air tight container in fridge for up to a week!

Cream Cheese Apple Dip:

1 stick of cream cheese
1 cup of brown sugar
Heath Toffe bits or raisins

Blend all together till creamy

Slice up Granny Smith apples to dip!

Do you have a hard time getting your kids to eat whole wheat bread? This dip is also good on whole wheat toast, as well as cream cheese or a light butter spread with a sprinkle of cinnamon and sugar! Whole wheat is great because of the higher fiber and protein content. Your body doesn't burn through it as fast, so you stay fuller longer!

Frozen yogurts-to-go are a great alternative to popsicles or ice cream. Even frozen grapes, berries, and melon are a fun treat!


BACK TO SCHOOL SPECIAL:

We have recently finished our basement, and I am now moving my personal training to my home! I just want to thank Rusty and Kim at Achieve Fitness for brining me in and letting work there! It was a great place to get started, but with a growing family, this is something I have always wanted to do.

For the month of September I will be offering training sessions for $15 for 1 full hour. If you want me to come to your home, it will be $20 for an hour.

This includes nutrition, cardio training, weight training - what ever you feel you need help with! Just give me a call at 801-556-6335 or email me at ILuvtnf@aol.com

Thanks everyone and have a great day!

Mormon Muffins

Hi again! I like to make the 'Mormon Muffins' from the Greenery Restaurant in Ogden, and have had a few people ask me about the recipe, so here is the original!
As always, I like to adjust it for a healthier version which is noted below with nutrition info. And remeber that it has to sit refrigerated over night to soften the bran. Enjoy!


Ingredients: -- *indicates healthy adjustment

2 c. boiling water
5 tsp. baking soda
*1 c. shortening -- *I use 2c. apple sauce-low fat & very moist
2 c. sugar
4 eggs
*1 qrt buttermilk -- * Use 1% or non fat
*5 c. flour -- *I use 2c flour, 1.5c wheat flour, 1.5c ground oatmeal
1 tsp. salt
4 c. All Bran Cereal
2 c. 40% Bran Flakes (raisin bran)
1 c. walnuts (chopped) - optional

Directions:
Add soda to boiling water and set aside. Whip shortening and sugar until light and fluffy. Add the eggs slowly. Mix well. Add the buttermilk, flour, salt and mix again. Add the soda water very slowly. Gently fold the cereals and the walnuts into the mix.

Spoon 1/8 cup into greased muffin tins. Bake at 350 degrees for 25 minutes. Let cool for 5 minutes.

Muffin mix must sit in the refrigerator over night before baking. Muffin mix will last one week, covered and refrigerated. Yields 4 dozen muffins.

***Nutrition Info (for healthy version)***

1 muffin = 100 calories, 1g fat, 18mg cholestrol, 112mg sodium, 23g carbs, 3g fiber, 12g sugar, 3g protein.

Bunco Recipes

I hosted Bunco the other night and had several request for the recipes I made - I am not claiming any of these are healthy, but they are good! :)

Teriyaki Chicken:
(about 1-2lbs - I doubled for the amount I made)
1 c. Soy Sauce
1 c. water
3/4 c. brown sugar
green onions diced
garlic to taste

throw together in bag and marinate over night


Fried Rice:

1 Pot of steamed white rice
1/2 package of peas and carrot mix
4 scrambled eggs
~1/2 c soy sauce (to taste)
optional - packet of fried rice mix
mix all together in wok
I add water as I go to keep it moist

Egg Drop Soup:

3c. Chicken Broth
salt to taste ( I had waaaay too much salt in mine)
1/8 tsp pepper
1 TBSP cornstarch
2 TBSP Cold water
1 egg slightly beaten
1 chopped green onion
-Boil Chicken broth and salt and pepper
-dissolve cornstarch in cold water- pour into broth
-slowly stir in egg (reduce heat before)
-sprinkle with green onion

Giant Chocolate Chip Cookies:

Pull out 2 sticks of butter and 2 eggs 1/2 hour beofre starting - you want these at room temperature

2sticks of buter - beat on low till creamy
mix in:
3/4 c. sugar
3/4 c. DARK brown sugar
2 eggs
2 tsp vanilla ( I used real)

Slowly mix in by hand dry mixture:
3 c. flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt (if using salted butter - 1/2 tsp if not)

Add in a bag of dark, or semi chocolate chips (I used semi)

Use ice cream scoop to make em big! Bake at 400 for 10 - 12 minutes depending on how doughy you like 'em - enjoy!
( I won't give out the nutrition content for these ;)

Angle Food Cake:
1-1/2 c egg whites (10-12 large) - be super careful when straining yolk - can't have any fat in there!
1-1/2 c sifted powder sugar
1 c sifted cake flour or all purpose flour
1-1/2 tsp cream of tartar
1 tsp vanilla
1 c sugar

Allow egg white to stand 1/2 hour at room temp
sift powder sugar and flour together
add cream of tartat and vanilla to egg white - beat on med- to high speed until soft peaks start to form (takes about 5 min)
Gradually add granulated sugar ( about 2 tbsp at a time)
keep beating until stiff peaks form - takes another 5-10 minutes
slowly hand mix in the flour/sugar mixture - keep turning over till all is wet
Pour into UNGREASED 10" tube pan or 2-3 loaf pans
Bake on lowest rack for 40 - 45 min - immediatley invert pan when done.

Let cool and enjoy with fruit!


So there ya all go - hope you all enjoy - let me know if you have any questions!

Healthy Recipe - Whole Wheat Banana Nut Pancakes

Sorry I am not keeping up on this as well, but I thought for now I am going to try and post a new healthy recipe once a week. I tried this one this morning and it was really easy/good!

Whole Wheat Banana Nut Pancakes:
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon salt
2 eggs, well beaten
2 cups milk (use skim for less calories/fat)
2 tablespoons vegetable oil (use flax seed instead of oil for the 'nut' part)
1-2 ripe/mashed bananas

Mix dry ingredients then add wet - mix till slightly lumpy. Makes about 16 medium sized cakes
nutrition: 1 cake = 65 calories, 2g fat, .5g saturated fat, 9.5g carbs, 1g sugar, 3.5g protein, 2g fiber.

I like to make mini ones and freeze them for my little one - just pop them in the toaster when ready to eat. Use fruit compote or jams instead of syrup - less calories!

Holiday Special

For those in the Morgan Valley, I am running a holiday special - it's only $25 for a 1 hour training session! For those not in the Morgan Valley here are some Holiday Tips:

-Use the smallest plate possible, and take small bites.
-Eat slowly, and try to wait a 1/2 hour before getting seconds so the "full factor" has time to kick in.
-Take a SMALL serving of everything you want, and then only get seconds of your favorites. if you are still hungry.
-Fill up on fruits, veggies, or broth/tomato based soups first so you don't have as much room for the fattening stuff.
-Try drinking a big glass of water before you start eating, and then once you are starting to feel full, drink another glass to top off.
-Just throw away or donate leftovers.
-If you do over do it, don't stress, just start over and head to the gym.

Happy Holidays!

Fun Gadgets

Hi all!
Just wanted to let you know I've added some fun gadgets on my blog to let you look up calories consumed and burned! Easy to use and enjoy!

Join Achieve Fitness for our Holiday Contest!

Kick off Party – Thursday, Nov. 13th - 7:00 PM at Morgan Achieve
(Don’t have to enter to come – just come to check it out. Light refreshments)
Members - $50 entrance fee - Get $25 back if you don't gain weight!
Non-Members - $75 entrance fee
(Includes use of gym during the Holidays)

Mission: DON’T GAIN WEIGHT DURING THE HOLIDAYS – that simple! You don’t have to lose weight to win – just don’t gain!
*Weigh-ins - Nov 17- Nov 22*

If you don't gain weight you get $25 back, half of the remaining half of your entry money is rolled into a pot for the grand prize and other prizes. The other half is used for a kick off and wrap up party, and a t-shirt! If we have 50 people, the grand prize would be $500.00 cash!!! Other prizes to be announced!

Call Candice (801-556-6335) or visit - AskCandice.blogspot.com, or Rusty (801-814-8887) for details & to sign up for party!

Recipe Exchanges

I enjoy food - even the not so good stuff. But there are ways to enjoy your favorite treats with out as much guilt. A great cooking substitute for cakes and bread is applesauce. Use applesauce instead of oil or butter or go half and half. 1 cup of applesauce = 1 cup of oil. I've never tried it, but refried beans (well blended) also make a good substitute. I like to use flax seed instead of oil in whole wheat pancakes (3TBS of flax per 1TBS oil), throw a banana in there and you've got banana-nut pancakes! Use low fat sour cream or plain yogurt instead of Mayo. I use garlic salt or sea salt instead of regular salt in a lot of my cooking. There's lots of healthy alternatives out there! Even food manufacturers are adjusting to include more whole grains. Mac and Cheese even has a whole grain alternative - 5g of fiber per serving! Just use fat-free milk instead of 2% and maybe a butter alternative such as "I cannot believe it's not butter." Remeber - always in moderation and enjoy!

Muscle vs. Fat

Women don't have enough testosterone to "bulk up." The reason many women think they bulk up when they start lifting weights is because they are putting muscle on (which is awesome - 5lbs of lean muscle mass can increase your metabolism up to 200 calories a day!) but then they are not getting rid of the fat. Muscle does not turn into fat, and fat does not turn into muscle. They are 2 completely separate entities. You want to burn fat and build muscle. Build muscle by lifting weights, and burn fat through cardio. I like to say you can do a million sit ups a day and get a six pack, but it will remain hidden under the layer of fat. So muscle is good, don't be afraid to lift weights, just make sure you are doing your cardio as well.