Fit Mama Workouts

  • Meet Us
    • Instructors
    • Bootcamp >
      • Schedule
      • PRICES & PLANS
    • Blog
    • SHOP
  • Meet Us
    • Instructors
    • Bootcamp >
      • Schedule
      • PRICES & PLANS
    • Blog
    • SHOP

Fit Mama Kitchen Essentials

11/17/2020

0 Comments

 
From utensils to appliances -here are my top 10 kitchen must haves!
Picture
This post contains affiliate links. As an Amazon Associate I earn a small amount from qualifying purchases. Thank you!

Cooking healthy meals can be simple and fun if you have the right kitchen tools. I’ve put together a list of 10 of faves that I think are essential for a healthy chef.


1. CROCKPOT
​
​Rather than slaving over a stove for hours, you can throw whatever you are preparing into the crock pot, set it, and go on with your day. Whether it be going to work, wrangling children or just running some errands - you can rest assured you’ll have an amazing home cooked meal waiting for you at dinner time.
Picture
2. OLIVE OIL SPRAYER

You will use this EVERYDAY! You can refill it with any oil of choice and it protects you from harmful toxins caused by your standard spray oil packaging. You will also eliminate financial and environmental waste. Win - win!

3. SALAD SPINNER

Make sure your salad is clean a d CRISPY! To prevent your greens from going soggy, you’ll need to dry them and “spinning” them is by far the easiest way to do it.

​4. KITCHEN SHEARS

For cutting up a whole chicken , to vegetables, to kid’s pancakes, to stripping herbs and even cutting the stems off of flowers - kitchen shears are one kitchen tool that I can’t live without!
Picture
5. JUICER
Juicing is a sure fire way to make sure you and your family are getting your daily dose of fruits and veggies. Along with helping you stay healthy - your juicer will save you money by not needing to buy store bought juices.


6. CAST IRON SKILLET


Cast iron skillets have been workhorses in kitchens all over the world for over 2,000 years - and ours still manages to be our most used kitchen pan!


Modern cast iron skillets are made from heavy cast iron and pre-seasoned (so food doesn’t stick); with impressive heat retention abilities these skillets can be used on the stovetop or in the oven. They are extremely durable and should legit last you FOREVER!
Picture

7. GREEN LIFE BAKING WARE


From pots and pans to baking sheets - I suggest making the switch to a certified nontoxic brand. Traditional nonstick coatings are manufactured with chemicals that are harmful to you and the environment. When becoming overheated, these nonstick coatings release toxic fumes.
Look for products that have a high heat resistant, which means they won’t chip or peel when overheated the way traditional coatings do.

8. SPIRALIZER

Whether you are paleo, Whole30, gluten-free, low carb or just want to incorporate more vegetables into your diet - you need a spiralizer.
The spiralizer is awesome because it allows you to take veggies and turn them into pasta - which I love for adding lots of nutritious bulk to a meal.


9. IMMERSION BLENDER

An immersion blender (also known as a stick blender) is used to blend or puree food in the container its is being prepared in.
I use my immersion blender all the time - more than my regular blender! From blending soups and sauces directly in the pot to making smoothies and bullet proof coffee. It’s convenient, easy to store, not hard to clean and reasonably priced!


10. GLASS TUPPERWARE

High quality food storage containers are essential for bringing lunch to work and storing ingredients (or cooked meals) in the refrigerator so they stay fresh for several days. I recommend high quality GLASS Tupperware that are dishwasher, microwave, refrigerator, freezer, and oven safe and are made from environmentally friendly glass (instead of toxic plastic).
To shop these kitchen essentials and more - click here!

For all things healthy, happy & REAL ~
STAY UP TO DATE:
Subscribe to newsletter
I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach.

You can learn more about me & my “find my fit” story - here!
I want to hear from you!
What are your kitchen essentials?!
0 Comments

Super Smoothie Boosters : My Personal Faves!

11/4/2020

0 Comments

 


I love a good smoothie! Smoothies are the perfect breakfast for anyone but I especially love them because I can drink the. On the go, ensuring no how busy of a morning I have, I can start my day with a huge nutritional boost. I’ve found my favorite superfood ingredients providing both a health and yummy flavor!
Picture

HERE ARE SOME OF MY GO TO SMOOTHIE SECRET INGREDIENTS:

!SPIRULINA


This amazing detoxifier is loaded with antioxidants and anti-inflammatory properties. It can lower blood pressure, fight liver disease and lower cholesterol. Start by using only 1/4 tsp at a time, because the flavor can be strong. You may want to ease into it and find the amount that works best for your palate.


CACAO


Cacao powder is what chocolate starts as before it’s processed and mixed with sugar and other ingredients. It’s filled with Polyphenols, which helps with blood flow to your brain and improves brain function. Cacao, also, has magnesium, which can help reduce stress and is great for muscle recovery- perfect for after a workout!


ARBONNE DAILY FIBER BOOST


I love Arbonne’s dedication to providing plant based products that promote a strong body, healthy mind and beautiful skin. With the Daily Fiber Boost you can get your fiber fix with 12 grams of fiber, nearly half the daily requirement. It is derived from grains, fruit and vegetables. It is a flavorless, soluble fiber that can be added to all foods and beverages - which makes it a perfect addition to ANY smoothie!



CHIA SEEDS


Chia seeds contain fiber, antioxidants, protein and Omega-3 fatty acids. The seeds can add texture to your smoothies taste. If you prefer you can always ground them.



CAMU CAMU


One serving will give you a large dose of vitamin C and tons of unique antioxidants. This is a a ing to help build your immune system. It has a fruity flavor. Try adding about 1/2 tsp into your smoothie.
Picture

ARBONNE PROTEIN BOOST


Adding protein to your smoothie will help support a feeling of fullness, which in turn can help those on a weight management regimen. Daily Protein Boost delivers 10 grams of plant-based protein from pea, rice and cranberry, without any added sugar or flavors, for maximum flexibility. Add a scoop to your morning or after workout smoothie.


HEMP SEEDS


These seeds offer 10g of plant protein per 2-3 tbsp AND they contain Omega-3 and 6 fatty acids that will fight inflammation and protect your immune system. They have somewhat of a nutty flavor and can easily added to pretty much anything!


ARBONNE VANILLA PROTEIN SHAKE MIX


Clients always ask what protein powder I recommend - this is it! This non-GMO protein powder delivers 20 g of vegan protein with 24 vitamins and minerals and all essential amino acids to help support your muscles and daily health. This plant-powdered protein is derived from peas, rice and cranberries for optimum digestibility. This super yummy protein powder has been clinically tested and certified to have a lower glycemic index, which means it tastes great but won’t cause a spike in blood sugar.


FLAXSEEDS


These seeds are perfect for natural digestion support. You’ll get 6-9g of fiber per 2-3 tbsp. Also, they can lower blood pressure and reduce the risk of cancer. Keep flaxseeds in your refrigerator to prevent them from becoming oxidized. You can try 1 tbsp in your smoothie!


AVOCADO


Avocados are loaded with healthy fats that your brain craves and they will make your smoothie so creamy. Try adding 1/4 avocado (fresh or frozen) in your smoothie and blend it up.
Now it’s time to make your own superfood smoothie! Shop for ingredients - here!
Picture
Shop Arbonne

    For all things healthy, happy & REAL ~
    STAY UP TO DATE:

Subscribe to newsletter
I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach.

You can learn more about me & my “find my fit” story - here!
I want to hear from you!
What are your favorite smoothie ingredients?
0 Comments

Do I Meal Prep? My Tips To Stay Healthy, Save Money and Be Prepared!

10/31/2020

0 Comments

 
One of the more popular questions I am asked is “Do I meal prep on a weekly basis?”

​The short answer is no, BUT I will say after years of trying and failing to meal prep I’ve created a grocery regimen that allows meals to still be easy and ready-to-throw-together, helping to create a balanced meal pretty quickly when needed. I love to cook but as are many of you, I am BUSY. This makes it hard to spend any longer than 30 minutes in the kitchen. Throughout the years, I’ve learned a lot of quick hacks and shortcuts to be able to make that possible to keep my family eating healthy.

Picture

STAY ORGANIZED

Before shopping you will want to look through your cabinets, refrigerator and freezer and assess the ingredients you already have. This will save you money and give your meals for the week a foundation.

MAKE A PLAN

Be prepared for late nights - stuck at work or running kids to practices. You can prevent resorting to a quick fix by starting the week with a plan– it doesn’t have to be full on meal prepped food in your fridge, it can literally just be a notepad with meal ideas for the week. These ideas will help you save money and make healthier mealtime choices.


Over the weekend, figure out some meal ideas you and your family will want to eat. Make a list and physically write it down. Consider what you have, ingredients that can be utilized in more than one meal and items that you can find on sale. Hit the grocery store or order your groceries to be delivered. Wash your produce and see what things you can get ready for the first few days of the week. For example, slice up bell peppers that you may want to use as an afternoon snack. Store them in a tupperware.
Picture

GROCERY STAPLES

I am a huge fan of using meal delivery sources for dinners and grocery delivery for all the rest. Instacart is seriously a game changer when it comes to grocery delivery, giving you the option to shop several stores at once having it all delivered within 2 hours! Click here to give it a try & let me know how it works for you! I’m all about ensuring my family is eating healthy, which means I try to keep it easy!

When it comes to putting together any meal, I am sure to include both macronutrients and micronutrients. For macronutrients, that includes quality protein, healthy fats and complex carbohydrates. Vitamins and minerals make up micronutrients, which are crucial when it comes to immune function, energy production and so much more. The more variety of colors you can incorporate into your diet, the more vitamins and minerals you’re consuming.

These are some of the foods that you will always find in my kitchen–

PRODUCE:
organic mixed greens, bell peppers– specifically red bell peppers (contains more vitamin C than an orange), avocado, sweet potato, celery, fresh organic berries, limes/lemons, oranges, cilantro and other fresh herbs.


MILK/EGGS:
unsweetened almond milk, organic milk, grass fed butter and pasture-raised eggs.


FRIDGE:
Hummus, Primal Kitchen dressings, coconut milk coffee creamer, coconut aminos (soy sauce alternative), Greek yogurt, cheese sticks and apple cider vinegar.


PROTEIN:
organic ground turkey, organic chicken, organic chicken sausages, turkey bacon, tempeh and organic tofu.


FROZEN:
spinach/greens for smoothies, peaches/berries/bananas for smoothies, a variety of frozen vegetables, cauliflower rice, veggie burgers and Protein waffles.


PANTRY:
extra virgin olive oil, avocado oil, coconut oil, nuts/seeds), almond butter, quinoa, whole grain bread, whole grain or chickpea noodles and beans.
I hope these tips are helpful to you. Staying organized and making a plan you can stick to are all you need to be able to make healthy eating ,without hours of meal prep, a reality!

CLICK HERE TO SHOP SOME OF OTHER KITCHEN FAVORITES!

I want to hear from you!
Do you meal prep? What works for you?

For all things healthy, happy & REAL ~
STAY UP TO DATE:
Subscribe to Newsletter

I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach.

You can learn more about me & my “find my fit” story - here!

0 Comments

The Dirty Dozen & Clean Fifteen : What’s the Deal?

10/22/2020

0 Comments

 
Do you ever wonder how important it is buy organic produce? Should all the produce you’re buying be organic? Does organic really even mean anything? Is there anyway to do it cost effectively? Let’s break it all down!
Picture
You may wonder what is the importance of using the Dirty Dozen & Clean Fifteen?

The answer is, when buying produce items, utilizing the Dirty Dozen and the Clean Fifteen in order to reduce you and your family’s exposure to toxic pesticides


​Modern chemical farming uses pesticides that not only deplete the nutritional value of our food, they contaminate it as well. This why it’s important to stay knowledgeable on which produce items you should try to buy organic and which items you can save $$ and shop conventional.

What is the Dirty Dozen??

Environmental Working Group ranks pesticide contamination of 48 popular fruits and vegetables every year and comes out with the Shopper’s Guide to Pesticides, otherwise known as the Dirty Dozen and Clean Fifteen. The Dirty Dozen is a list of twelve produce items that have tested positive for most pesticide residues (and this is after they’ve been cleaned and prepped to eat). These are the items you should try to stick to buying organic. Below they are listed in order of highest toxic residues detected.
2020 Dirty Dozen:
  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes
  13. + hot peppers

What about the Clean Fifteen?

The Clean Fifteen identifies the non-organic items least likely to be contaminated with pesticide residues. Which means , you can feel better about buying these foods conventional vs. organic as they are tested safest to eat.
2020 Clean Fifteen
  1. Avocados
  2. Sweet corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet peas, frozen
  7. Eggplant
  8. Asparagus
  9. Cauliflower
  10. Cantaloupe
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew Melon
  15. Kiwi
TO CHECK OUT SOME OF MY MUST HAVES IN THE KITCHEN - CLICK here!
Keeping these lists in mind can be a helpful tool when it comes to meal planning. Hopefully this will give you more incentive to experiment in the kitchen by buying and utilizing seasonal produce. You can also often find organic produce frozen, which allows you to stock up.

​It’s also important to know that washing produce will not get rid of pesticides. The toxic pesticides have already been absorbed into the produce. Pesticides are a threat to our health and have been linked to many health effects from respiratory problems to cancer. Remember, knowledge is power, making the Dirty Dozen and Clean Fifteen a great resource for keeping you and your family safe.

Let’s Chat!
I’d love to hear any tips you have to save money will staying healthy!

      For all things healthy, happy & REAL ~
      STAY UP TO DATE:

Subscribe to Newsletter

I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach.

You can learn more about me & my “find my fit” story - here!

0 Comments

Light Weights - Chest & Back AMRAP Workout

10/21/2020

0 Comments

 
Challenge and build strength in your upper body with this dumbbell chest and back workout. All you need is a set of light dumbbells!
Picture

Choosing the right moves and keeping up with them consistently - this is the key to a strong and toned upper body. Try this chest and back workout alone or followed by cardio.


Chest & Back AMRAP

Start a clock for 15 minutes. Try to complete all assigned reps with good form. After completing each move, start again at the top until the clock has ran out. Rest when needed, but the goal is to keep moving.


Move 1: Bent Over Row - 10 reps


Move 2: Renegade Row – 20 reps


Move 3: Chest Fly with Glute Bridge – 10 reps


Move 4: Supermans – 10 reps


Move 5: Reverse Fly – 10 reps


Move 6: Swimmers – 20 reps


Move 7: Push Ups – 10 reps
Picture

How To Do Moves:

BENT OVER ROWS:
With a dumbbell in each hand, bend over at about a 45-degree angle. Keep the back straight throughout the exercise. Brace your abdominals and breathe in. Lift the weights straight up, exhaling. Then lower the weights in a controlled manner while inhaling. Remain bent over until all repetitions are complete.


RENEGADE ROWS:
Get into a plank position with a dumbbell in each hand. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.


CHEST FLY WITH GLUTE BRIDGE:
Lay on your back with feet flat on the floor, hip width apart. Hold dumbbells in each hand and press them over your chest, palms facing each other. Keep your shoulder-blades and upper back pressed into the floor as you tighten your booty, engage your core and drive your hips up toward the ceiling. This is your starting position. Hold the bridge as you slowly lower the weights down to the sides, forming a T with your arms and torso. Just before your arms hit the floor, slowly pull them back up to start. Repeat while holding the bridge position.


SUPERMANS:
Lay on the floor, belly down, with legs straight behind you and arms straight out in front of you. Engage your core and lift your arms and legs off the floor. Return back down to the floor and repeat.


REVERSE FLY:
Stand with feet shoulder width apart and hinge at your hips until your torso is almost parallel with the floor. The dumbbells should hang straight down from your shoulders, with your elbows slightly bent and palms facing each other. Keep your core tight and back flat as you pull your shoulder blades down and back while raising your arms out to the side until your elbows are at shoulder height. Squeeze your shoulder blades together and pause for a second. Then slowly return to start.


SWIMMERS:
Start on the floor lying face down with your arms stretched out overhead. Lift your upper body into a back arch by lifting your chest away from the floor and contracting your glutes and back muscles. Keep your chin tucked so that you are looking towards the floor. Lift your right arm up away from the floor and at the same time lift your left leg away from the floor. Then as you lower your right arm and left leg, lift your left arm and right leg.


PUSHUPS:
Start in a plank position with your feet together hands flat on the ground below your shoulders, and arms straight. Breathe in as you bend your elbows—keep them tracking back alongside your body—to lower your chest to slightly below the level of your bent elbow, and then breathe out as you push back up to the starting position.
ALL YOU NEED FOR THIS WORKOUT IS A SET OF LIGHT DUMBBELLS! YOU CAN SEE MY FAVORITE BUDGET FRIENDLY WORKOUT GEAR - HERE!

I want to hear from you!
What’s your favorite chest/back workout?


    For all things healthy, happy & REAL ~
    STAY UP TO DATE:

Subscribe to Newsletter

I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach.

You can learn more about me & my “find my fit” story - here!

0 Comments

Fit Mama Bootcamp Back to the Barracks Workout

6/22/2020

0 Comments

 
Picture
Equipment needed: open space to run or home cardio equipment & hill or stairs

Start in “Barracks” completing each assigned exercise then move to MISSION 1 after completing go back to barracks & repeat exercises. Continue this sequence until you’ve completed each mission.


“Barracks”
1 10x sit-ups
2 10x push-ups
3 10x squats
4 1x 30sec plank.

Mission 1:
Complete 5 burpees - run for 1 min repeat 5x


Mission 2:
Run hill/stairs 2x


Mission 3:
20 jumping jacks - run 1 min 5x


Mission 4:
40 mountain climbers - run 1 min 5x


Mission 5:
Finisher
Run hill or stairs 5x


You can make this your own! Change up your missions or your barracks exercises - in the weeks to come I’ll add additional ones for you to try as well!
0 Comments

Air Fryer Cinnamon & Sugar Chickpeas

1/30/2019

0 Comments

 
Picture
At Fit Kids Omaha Cooking Class this month,  we used an air fryer (who else got one for Xmas?!!!) to make Cinnamon & Sugar Chickpeas! An easy sweet and protein filled snack!! 

All you’ve got to do to create your own is rinse and drain a can of chickpeas - sprinkle on cinnamon and sugar (we used turbinado sugar, which is a less processed healthier alternative to refined sugar) - spray on a light amount of oil. 

Now - put them in the air fryer at 375 for 10 minutes. That’s it! Super easy and a fun way to use that new air fryer!!!

Picture

A healthy crunchy sweet treat! Four simple ingredients!

INGREDIENTS
  • 1 14.5 ounce can garbanzo beans, drained and rinsed
  • 1 tablespoon olive oil (or avocado oil)
  • 1 teaspoon cinnamon
  • 1 tsp sugar (we used turbinado  sugar, which is a less processed healthier alternative to refined sugar)
  • 1 small pinch of salt

INSTRUCTIONS
All you’ve got to do to create your own is rinse and drain a can of chickpeas - sprinkle on cinnamon and sugar (we used turbinado  sugar, which is a less processed healthier alternative to refined sugar) - spray on a light amount of oil. 

Now - put them in the air fryer at 375 for 10 minutes. That’s it! Super easy and a fun way to use that new air fryer!!!

These chickpeas will be best when warm, and will stay crunchy for about a day. They begin to soften after that but remain tasty.
0 Comments

Set Some Goals & Crush Them ~ With This Skills Day Workout!

1/14/2019

0 Comments

 
Picture
​Can’t make it to bootcamp - find out how we track progress & crush personal goals on a weekly basis! And how you can do the same thing at home!!

Skills days are days that allow each participant to work on building new skills through a variety of benchmark drills. These drills are designed to help each Fit Mama member track their results. There is nothing more motivating than seeing hard work pay off! Which is exactly why I encourage all of you - bootcampers or not to try out some of these Skills drills!
You can run through 1 or 2 of them - or go for it and do all of them! Then as you keep working towards your fitness goals - you can repeat these 2 minute benchmark drills!!

2 MINUTE BENCHMARK DRILLS ~
  • Complete as many reps as possible in 2 minutes. Take breaks where you need to, letting the clock continue to run. When you are ready to start again just pick up where you left off. When the 2 minutes is up - record your reps. Now you’ve got a benchmark time to go work against next time!!
  1. Jump squats
  2. Jump rope
  3. Push ups
  4. Burpees
  5. Sit ups


Now it’s time to set some goals - and to crush them!!

Here are some other Fit Mama workouts for you to try:

Picture
  • Stairs Tabata
  • 20 minute AMRAP

Check out some Fit Mama approved workout equipment to amplify your fitness routine!! - here!
0 Comments

BulletProof Coffee ~ Fit Mama Style!

12/19/2018

0 Comments

 
Picture
I’m sure you’ve heard about it. Bulletproof coffee aka butter in your coffee. 
So, what’s the deal? Why is this high fat morning beverage considered a healthy living body hack?
What is bulletproof coffee?


Bulletproof coffee was originated by Dave Asprey, body hacking expert and originator of the Bulletproof lifestyle. 

I’ve been a avid Bulletproof coffee drinker, on and off, for the past 5 years. It helps me keep sustained energy, more so than I would with normal coffee. This sustained energy also helps me make bigger gains when it comes to exercise. 

If you’ve you’ve never heard of Bulletproof Coffee before, it’s high quality coffee, blended with grass-fed butter (I like Kerry Gold) and MCTor Brain Octane Oil. MCT and Brain Octane are a concentrated form caprylic fatty acids. MCT is 9 times and Brain Octane is 18 times stronger than coconut oil. Although, coconut oil also contain these essential fatty acids and can be used in Bulletproof coffee. 

The saturated fat and cholesterol in the grass-fed butter can support your hormones. They also provide a slow burn of steady energy. The Brain Octane’s medium chain triglycerides (MCTs) metabolize into fuel for your brain and promote thermogenesis, increasing your metabolism. 

Basically, learning to include the right kind of healthy fats into your diet is beyond important when it comes to finding your healthy happy. Which is why I suggest you learn more about bulletproof coffee and decide if it can work for you!!

How I make Bulletproof coffee work for me:
At least 3 mornings a week I start my day with Bulletproof coffee. It includes a tablespoon of butter and some coconut oil or MCT oil for healthy fats and extra benefits. I also add a scoop of collagen powder, which has amazing benefits. 
These days I have been experimenting with new varieties of super anti-oxidant coffees. Lately I’ve been into a mushroom coffee for the extra superfood benefits. I promise it doesn’t taste like mushrooms!they are all delicious. All you need now is a blender - throw in all your ingredients and pulse for a couple seconds. You’ll notice you’ve now created a frothy latte!!

One word of warning: If you aren’t used to consuming coconut oil, start slowly as coconut oil and MCT oil can cause short-term stomach upset. Start slow and allow your digestive system to get used to this high fat way of starting your day. Coconut oil and MCT oil have immune boosting, metabolism boosting, and yeast-fighting properties - they are awesome!! Just don’t jump in too fast!
Also, Bulletproof coffee can add up to about 441 calories, 80% of that is from saturated fat. When deciding to try Bulletproof coffee make sure the rest of your diet corresponds. Feel free to reach out with questions! 

Picture

Bulletproof Coffee Recipe:
Make your own brain-boosting coffee drink to jumpstart your day!
Print this recipe!


Ingredients:
  • 1 cup brewed strong coffee
  • 1 TBSP coconut oil or MCT oil
  • 1 TBSP grass-fed butter (I like unsalted Kerry Gold, which can be found at most grocery stores and Costco!
A Little Extra:
  • Add 1 tsp cocoa powder to make a “mocha” Cocoa is different than chocolate. Chocolate is cocoa powder combined with fat and sugar. Look for plain cocoa powder. It contains serotonin and dopamine mimickers along with other compounds that are said to “relax and focus the mind by undoing some of the negative brain effects caused by fluctuating estrogen and low progesterone.”
Instructions:
  • Brew coffee and while still hot, pour into blender. A Magic Bullet works perfectly!!
  • Add other ingredients and blend on high for 10 seconds. This step is important to make your coffee turn into a creamy latte consistency.
  • Drink and enjoy your days extra energy boost!!​
0 Comments

Healthy Carrot & Currants ~ Oatmeal Cookies

12/9/2018

0 Comments

 
Get your veggies in ~ while having dessert! Soft & chewy oatmeal cookies loaded with healthy carrots, currants & cinnamon. They’ are sure to be a hit!
Picture
I’ve learned that it’s hard to go wrong with a cookie. Which means, it’s the perfect sweet treat to doctor up with some “secret ingredients” - in this recipe, the ingredients aren’t so secret - but they for sure add an extra nutrtitious punch!

I used 2 different whole grains in this recipe - oatmeal & whole grain flour.
Picture
If cooking with your child, I strongly encourage you to expand on the healthy ingredients you are adding to this recipe! Not only do children love being kitchen helpers - this is a great way for you to start inspiriting them to love eating in a healthy happy way!!

These cookies have no refined sugar - the maple syrup, cinnamon, carrots and currants offer plenty of yummy sweetness!
Picture
These cookies were a hit with kiddos and adults! And it’s so great to be able to add some extra nutrients to a dessert favorite!
Picture

Healthy Carrot & Currant Oatmeal Cookies - print this recipe!

These cookies are sure to be a hit - with a little extra healthy kick! Lots of sweet carrots and currants, coupled with hearty whole grain oats make these cookies irresistible. Store any leftovers in an airtight container on the counter for up to a week.
  • 1 cup instant oats
  • ¾ cup whole grain flour
  • 1 tsp baking powder
  • 1 ½ tsp ground cinnamon
  • ⅛ tsp salt
  • 2 tbsp coconut oil
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ cup pure maple syrup
  • ¾ cup grated carrots
  • 1/4 cup dried currants
  1. In a medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt.
  2. Add coconut oil, egg, and vanilla. Stir in the maple syrup..Stir well.
  3. Fold in the carrots and currants.
  4. Preheat the oven to 325°F, and line a baking sheet with parchment paper.
  5. Drop the cookie dough into 14 rounded scoops on the baking sheet. Flatten slightly with a spatula.
  6. Bake at 325°F for 12-15 minutes.


Notes: If you find that your dough is too dry and crumbly - add 1/4 cup of water. Stir thoroughly and then add more if still needed

b
0 Comments
<<Previous

    Categories

    All
    Fit Lifestyle
    Healthy Happy
    Recipes
    Workouts

    RSS Feed

    Archives

    November 2020
    October 2020
    June 2020
    January 2019
    December 2018
    August 2018
    February 2018
    January 2018
    August 2017
    June 2017
    April 2017
    March 2017
    December 2016
    September 2016
    August 2016
    July 2016
    May 2016
    April 2016

      sign up now!

    Subscribe to Newsletter