Strength and Core: National Blueberry Pancake Day!!

Strength and Core: National Blueberry Pancake Day!!

National Blueberry Pancake Day!!

I thought a special post was in order for National Blueberry Pancake Day!!!

Couldn't pass this one up!!! I posted one of my/our families favorite pancake recipe. And, It only takes 2 Ingredients and a few spices. So, quick and easy and full of protein.

Had an early morning workout of legs/shoulders/ chest followed by and early morning client.
Waiting for laundry as I return emails and then off to do errands.
Enjoy these Pancakes any day of the week!

HERE IS THE RECIPE.

• 1 mashed, super ripe banana 
• 2 eggs
• Coconut oil for the pan

My additions: a bit of pumpkin pie spice, 2 tablespoons of ground flaxseed [ this really, really holds the mixture together ], a bit of vanilla, & a dash of cinnamon.

Optional: all-natural maple syrup + berries

+ Directions: mash your banana with a fork. In another bowl whisk eggs. Mix eggs & banana together. Add my additions. Put the coconut oil in the pan [ on low-medium heat ]. Add a silver dollar-sized amount to the pan. Let the cake set for thirty seconds [ or when the center bubbles ] & flip it! Enjoy with berries & a bit of syrup. Option: if you’re pressed for time use a blender to mix your ingredients.

 

 

In honor of National Pancake Day what is your favorite?



National Chocolate Cake Day!!!

Good Monday Morning!!! Today is National Chocolate Cake Day:)  Let there be cake. A busy morning already. This is why I try to be so organized because life always throws us craziness in our lives.


So I made this wonderful Chocolate Quinoa Cake: here is the inspiration picture

http://www.healthfulpursuit.com/2011/06/rich-chocolate-quinoa-cake-with-vanilla-buttercream-frosting/
Here is my cake!!!

 

It was delicious and well worth the attempt. Just not pretty:) I did make some minor changes. I did not have all the eggs the recipe called for so, I substituted with flax seed. My frosting is about 1 cup greek yogurt and maple syrup to taste and a little vanilla extract.

Today's workout: Pilates/weights class in the morning and another Pilates weights class this evening!
Tuesday is slow and heavy working legs/ shoulders and bis


So, I went to the Talk on Beating the Sugar Blues, and it was very informative and Ashley the presenter was very delightful. :) her website is   optimalhealthandhealing.com.

Enjoy your cake day!!! Just be sure to move extra today:)

Restore, Renew and Revive and Almond flour cracker recipe

Restore, Renew and Revive
YOUR THURSDAY THAT IS!

My Wednesday was actually my day off. I had a wonderful lunch with my daughter after her mid-terms at Panera Bread (her favorite). Then, my husband made the tuna chard wrap from the Cleanse Menu listed below. I actually made these crackers http://www.elanaspantry.com/  to go with the Tuna instead of the chard.
      

 Great little crackers! Thanks Elena
My workout continues as usual. Not much cardio since my toe and foot is still healing. Today was a Pilates class with weights. But, my Thursday will consist of an early morning workout heavy with Back/ Bi’s. Early morning client. Then off to another Pilates class with weights and ending my day with another Pilates class (I think I’ll just instruct this one!!) I can’t wait until Saturday when I will be attending a wonderful class of “Beating the Sugar Blues”. However, I love sugar and if eaten in the right way, such as chocolate it is very beneficial for you. Maybe I need to blog about the benefits of chocolate “Cocoa”. Life is too short and full of unpredictability to limit such life’s pleasures.





Enjoy!!! Your Thursday. Focus on Restoring, Renewing and Reviving

Continually persistent

I cannot believe it's been a week since my last post. Where does the time go???

How time flys when you are having fun!!! 
Continuing my 3-1-2-1 In Which I eat clean for three days and then relax just a bit for 1 day and then eating clean for 2 days and relaxing again for another day. I really enjoy this cycle, as it allows me to enjoy more family time and events. So, tonight is my last clean night before I get a day off:)  Love it!!!

Also, continuing my 3-2-1 Intensity level workouts.
3 days of Intensity workouts
2 days of lighter/cardio workouts and
1 day off!
However, I work it so that I never have a day off the same day as a cheat day on my diet.

This morning started with an early morning workout for me of Slow and heavy legs....Then a client. Half days for the kids and probably no school tomorrow with the impending storm.

Tonight with be another leg workout when I workout with my husband!

Until Thursday!!!
Keep positive and keep moving!!!!

Clean eating menu guide

After giving my husband a challenge, for him to be the one in charge of our menu planning, he found this list of wonderful clean eating menu guide that fits in perfectly with our family.

http://www.cleanprogram.com/media/files/clean-program-manual.pdf

Great information!!! Check it out.
 So today is Day 3 of my clean eating. Tonight for dinner is leftover Quinoa with veggies.

Workout for today: (strength)Back/ Bi's and inner and outer thigh work.
Cardio:  light since I am still healing my toe.

Tomorrow is my cheat day! What shall I have???


*** How many of you are finding it hard to maintain your motivation in this weather?


  HERE ARE A FEW TIPS: 1) REMEMBER YOUR GOALS.... IS IT TO FIT INTO YOUR BATHING SUIT OR TO BE HEATHIER OVERALL. IF IT'S TO FIT INTO YOUR BATHING SUIT, WEAR IT AROUND THE HOUSE!
2)START MOVING.... LITTLE MOVES TURN INTO BIGGER MOVES. SO, IF YOU ARE DOING LAUNDRY, MAKE MORE TRIPS TO GATHER CLOTHES. IF SIPPING ON YOUR MORNING COFFEE, START WALKING AROUND TO GET YOUR BLOOD FOWING AND EVENTUALLY GETTING A FULL BLOWN WORKOUT IN. REMEMBER YOU DO NOT NEED EQUIPMENT FOR A GREAT WORKOUT. RUNNING UP AND DOWN THE STAIRS OR ONE LEGGED LUNGES OFF OF THE COUCH. PLYO JUMPS OR EVEN MY PILATES WITH WEIGHTS.
3)MAKE AN APPOINTMENT WITH YOURSELF!!! AND KEEP IT!



Hoping everyone has a wonderful Tuesday!

A NEW YEAR, A NEW YOU! CLEAN EATING AND ROUTINES

                                            

A NEW YEAR, A NEW YOU!

Ok here it is….. I have spent these past 10 days healing my foot and researching my new plan of attack for the New Year.

I have infused many different eating and exercising philosophies into one complete lifestyle that is easy for everyone to life with.

ALTERNATING CLEAN EATING WITH CHEAT DAYS

1.       3 day eating clean with a total of 1500 calories a day. Then, 1 day of cheat eats with a total of 1700 calories. Then back to 2 days clean. Then 1 day cheat. Then repeatJ

I was trying to keep up my 5 days clean and then 2 days of cheat. However, I found that it is too hard on my body and mind. So, I found that mixing it up really has helped me substantially!

2.       Incorporate foods that will work with you and not against you. Make sure to include: Mufa’s  , Bloat busters, Vitamin C rich foods and Magnesium.

                 Mufas are Mono-unsaturated fats. Check out a list of foods by clicking here http://healthyeating.sfgate.com/good-sources-mufas-2751.html

                        Bloat busters are foods and our drinks to help reduce bloat, help in aiding digestion and detoxing liver. Some great rehydrating drinks that also aid in bloat reduction are:

 Dandelion tea or leaves. Adding fresh ginger to any juices or recipes. I love, love ginger!!! Loads of vitamin c with a mufa combo ( ie.. fresh strawberries with a nut butter or apple slices with almond butter)  cucumbers, celery, parsley, lemons,                                                                                                                                                                                                                                                   

                                      Magnesium rich foods first thing in the morning. Include the following in your diet as often as you can:

 

• Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic

 

Stop draining your body of magnesium

 

• Limit coffee, colas, salt, sugar, and alcohol

 • Learn how to practice active relaxation

 

• Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)

 

You might be magnesium deficient if you have any of the following symptoms:

 

• Muscle cramps or twitches• Insomnia• Irritability• Sensitivity to loud noises• Anxiety• Autism• ADD• Palpitations• Angina• Constipation• Anal spasms• Headaches• Migraines• Fibromyalgia• Chronic fatigue• Asthma• Kidney stones• Diabetes• Obesity• Osteoporosis• High blood pressure• PMS• Menstrual cramps• Irritable bladder• Irritable bowel syndrome• Reflux• Trouble swallowing

 

Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit -- and about 15 percent of the general population -- have magnesium deficiency.  Information provided by Mark Hyman, MD.

3.       3-2-1 day workout.  3 days a week of intense multi muscled workout. Which means, using legs/ arms and core muscles all in one move. For example; using moderate weights- step into a back lung with a twist toward the front leg. Working legs/arms and core. Or any and all plank moves. Pick any and just do it.  2 days of cardio followed by a great stretching routine and then finally 1 day of restJ Optimal is planning your rest day on a clean eat day.

 ENJOY YOUR WEEKEND!!!