Blog: FITGirl Training

Trick-or-Treat

Happy Halloween to the kiddos out there! Wishing a happy and safe holiday. Since I'm trying to eat cleaner, my best plan of attack has been to not buy candy I like to eat. (So far, we're good!)

If you're in the mood to try a new sweet treat that's heart-healthy, check out this recipe - select "eats" above and "pumpkin and pecan muffins."

Something I've noticed over the years is how difficult my body works to maintain its calm when I'm hungry. As I've learned more about clean eating, it has become painfully obvious that sugar is a major culprit for my "hunger attack" and sabotage-r of heart-health. Be kind to your body, it's the only one you're going to get :D

Happy Halloween
 

Pumpkin and Pecan Muffins

If you're eating clean this Halloween, I've heard this recipe for Pumpkin and Pecan Muffins from beta.primal-palate.com are worth a go! I will be cooking some up tomorrow while the kiddos are home from school for conferences.

Ingredients

Directions

  1. Preheat oven to 350 degrees.

  2. In a medium sized mixing bow, combine eggs, vanilla, pumpkin puree, salt, baking soda, and pumpkin pie spice.

  3. Blend with a hand mixer until smooth.

  4. Add coconut flour to batter, and continue to blend.

  5. In a small bowl, add pitted medjool dates, cover with 1 tablespoon of water and heat in the microwave for 30 seconds.

  6. Mash the dates witha fork, add another tablespoon of water, and mash again.

  7. Add date mixture and melted coconut oil to the mixing bowl, and blend until smooth.

  8. Stir in the chopped pecans.

  9. Place cupcake papers into a muffin tray, and fill each paper cup 3/4 full of batter.

  10. Bake muffins at 350 degrees for 30-35 minutes.

  11. Serve with apple butter if desired.


Recipes are created using Paleo, Primal and Gluten-free guidelines. Learn more about the beta.primal-palate.com diet and lifestyle.
 

True Inspiration

Tosca Reno, at 53 years, is truly inspiring - Beautiful at any age! Cheers to aging gracefully, Friends :)

Tosca Reno, Author and Fitness Expert


 
 

Fruits and Veggies - Everyday

Heading into Fall I'm thinking about chili, so I started cooking up a little extra veggies. For an easy spin on an old favorite, check out my recipe under "eats" and "easy chili." Have you eaten your fruits and veggies today?

Have you eaten your fruits and veggies today?
 

Easy Chili

Fall is here and nothing tastes better than a hot bowl of chili!

Easy Chili


Ingredients:
1, 1.5 ounce packet McCormick low sodium original chili seasoning
1, 16 ounce can pinto, black, or kidney beans (undrained)
2, 10 ounce cans Ro-Tel diced tomatoes and green chilies (undrained)
1, 15.5 ounce can crushed tomatoes
1 large sweet potato
1 T. sugar OR 2/3 cup light agave nectar
1 pound ground chicken or turkey - optional

Directions:
Microwave sweet potato 7-8 minutes, once cool, scoop potato out of skin and mash well. Discard skin. (With meat, cook turkey or chicken on medium high-heat until fully cooked, lightly pepper if desired.)
In crock pot (or sauce pan) combine, all ingredients and set on medium-high heat for 1-2 hours. Salt and pepper, if needed.

Assorted Toppings: Reduced fat cheddar cheese, reduced fat sour cream, and chopped onions.

I hope you enjoy this recipe as much as I do!
 

Roasted Tomatoes with Shrimp and Feta

Roasted Tomatoes with Shrimp and Feta. Checkout this tantalizing meal from Run DMT. I can't wait to try it!!

Ingredients
(Adapted from Real Simple)
1 pint cherry tomatoes, cut into halves
3 Tbsp olive oil
2 Tbsp minced garlic
1 tsp salt
1 tsp black pepper
1 lb medium shrimp, peeled and deveined
½ cup chopped fresh parsley
Juice of one lemon
1 cup reduced fat feta, crumbled

Directions
Heat oven to 450° F.

Toss tomatoes in a large bowl with olive oil, garlic, salt and pepper until even coated.  Place the tomatoes in a large baking dish. Roast on in oven for 20 minutes.

Remove baking dish from oven and stir in the shrimp, parsley, and lemon juice. Sprinkle with the Feta.

Return the dish to oven until the shrimp are cooked through, about 10 to 15 minutes. Serve warm with the crusty bread or over rice.
 

Just 1 Step

Check-it-out a quick way to burn calories doing exercises that work for you - Look under "News," "So, You Hate to Exercise? Circuit Train"

A journey of a thousand miles begins with a single step.
 

So, You Hate to Exercise? Circuit Train

Reading through the rack of get fit magazines (Shape, Fitness, etc.) boasting a quick burn 250 calories in 20 minutes - Fact or Fiction? YOU DECIDE!

If you dislike exercise, a quick, calorie blasting workout is circuit training. (No special equipment needed.) Take activities you can do (walk, march, stair climb, jumping jacks, the Twist, jump rope, skip) and alternate two activities with one strength exercise (such as crunches, push-ups (modified or regular), plank, and lunges) put them together starting with one of your easiest activities first and gradually increase the activity to something more difficult for you.

1. Write down 7-10 activities you can do and 4-5  strength exercises.

2. Cut out each idea from a piece of paper and place them in front of you.

3. Organize them this way: 1) easy, 2) harder, 3) hardest, 4) easier, and 5) easiest.

4. Find an area free of clutter (5 feet is good). Set each piece of paper in order around you - alternate 2 -1 exercises with cardio and strength.

5. Get out your egg timer and set it to ring at 1 minute intervals to start. Each time the timer rings, move on to the next exercise. You pick the exercises you like best and do them again. It's THAT EASY! As the workout gets easier, write down different exercises or increase to 1 and 1/2 minute intervals.

Getting kids involved can be a good way to feel motivated and make exercise fun!

Before and after each workout drink plenty of water and stretch. (For more information, look above under "News." Select articles on stretching and water intake.)

Do you have different ideas that work for you? Share them here.

Do you have specific questions regarding circuit training? Just ask!

Modified Push-up


Basic Crunch


Forward Lunge


Plank Basic Plank
 

Rejoice in Who You Are

I find this is the start to women's long-term commitments to themselves and their health and fitness. Once we can appreciate ourselves and recognize our many wonderful attributes, it becomes easier to work on our imperfections. To get started on healthy lifestyle choices, check out my article under "eats" and "plateau." Rejoice in who you are!

Being strong means rejoicing in who you are, complete with imperfections.
 

Take Time to Stretch

Remember to take time today to stretch! For more information on stretching properly, check out my recommended resource under "News," "Eliminate Suffering - Stretch."
 

Eliminate Pain - Stretch!