GymKitchen: Cranberry Quinoa Mini Muffins Recipe

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combined with almonds and cranberries for a moist and delicious occasional homemade treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber. Servings: 36

Cranberry Quinoa Mini Muffins recipe by Oh Fitness LLC

Cranberry Quinoa Mini Muffins

Here’s what you need:

  • 1 cup milk
  • 1 Tablespoon ground flaxseed
  • 1/4 cup coconut oil
  • 1/3 cup pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • zest from 1 small lemon
  • 1 cup whole wheat flour
  • 1/2 cup almond flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon freshly ground sea salt
  • 1/2 teaspoon freshly ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1 1/4 cups cooked quinoa
  • 1/3 cup finely chopped dried cranberries
  • 1/4 cup organic turbinado raw cane sugar
  1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
  2. In a medium sized bowl combine the milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
  3. In a separate bowl combine the flours, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
  4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.

*Nutritional Analysis: One mini-muffin serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

*The nuritional analysis is a close estimate. Your actual nutritional analysis will vary depending on the brand of products you use.

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GymKitchen: Vegetarian Favorite Homemade Baked Beans

Homemade baked beans are filled with healthy carbs, protein and fiber. That’s why they’re a perfect vegetarian dish. This homemade recipe is quick and easy to make and tastes great. Serve it hot from the oven, or enjoy it chilled – either way it’s a crowd pleaser. Servings: 14 (you can freeze them for later eating)

Here’s what you need…

Vegetarian Favorite Homemade Baked Beans

Vegetarian Favorite Homemade Baked Beans

  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 2 yellow onions, chopped
  • 1 (6oz) can no added salt tomato paste
  • 1/4 cup low sodium soy sauce
  • 4 Tablespoons pure maple syrup or artificial sweetener to taste
  • 1 Tablespoon mustard
  • 1lb bag dry pinto beans cooked up OR *4 (15oz) cans pinto or white beans, drained and rinsed really really well to most of the sodium out
  1. You can either cook the 1lb bag of dry beans up or opt to use canned beans. If you go the canned route, rinse them really really really well to remove most of the sodium.
  2. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
  3. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
  4. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms.Add the beans and onions and mix until fully incorporated.
  5. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

Nutritional Analysis: One 1/2 cup serving equals about: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

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GymKitchen: Strawberry Green Salad Recipe

Leafy greens have mega flavor, fiber, antioxidants, vitamins & minerals. Throw some fruit on top, and it’s winner for breakfast, lunch, dinner or snacking! Pair this salad with a piece of lean meat for an excellent high protein, light meal. Servings: 4

Here’s what you need for the strawberry green salad:

Strawberry Greens Salad

Strawberry Greens Salad

  1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

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How the most successful reinvent themselves (you can too)

Do you wish you were different? Better? More successful?

Would you like to be more healthy? Have better habits? And feel more positive about life?

You may think that change is hard, that it takes time. But it really doesn’t have to be.

Change can happen in an instant.

Sure, this goes against mainstream belief. Most believe that change has to be a struggle. They expect to try and fail numerous times before ultimately losing or succeeding.

For example, how many people do you know who struggle with their weight? These are people who want to make a healthy change by getting in shape, but the change never seems to happen.

What is the biggest part of your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into? Or maybe you have an unreached goal completely unrelated to fitness.

What specifically is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it’s the preparation for change that takes times. In the end there’s a single instant when the change occurs.

Use these 3 steps to instantly create a lasting change and a reinvented you.

Step #1 to Reinvent Yourself: Believe that something in your life must change. Do you kinda want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body simply unbearable? In order to reinvent yourself, you must believe wholeheartedly that things must change. You can not be comfortable.

Step #2 to Reinvent Yourself: Believe that you must change it. It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission—no one else can do it for you. You can certainly have a guide, a mentor, a personal trainer (I had to mention that) to HELP you, but no one else can actually do it for you. “You can lead a horse to water, but you can’t make him drink.” -Old Proverb

Step #3 to Reinvent Yourself: Believe that you can change it. Don’t let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you’ll soon revert back to what’s comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating so much unhealthy comfort foods. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating these comfort foods and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating lots of unhealthy comfort foods. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your comfort food meals and snacks. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change happens in an instant.

GymKitchen: Fitness Spaghetti Recipe

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings

Here’s what you need for the fitness spaghetti:

Fitness Spaghetti

Fitness Spaghetti

  • 4 zucchini, ends trimmed and run through a spiral slicer
  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1 (20oz) package lean ground turkey
  • 2 cups low sodium spaghetti sauce
  • low/no sodium italian seasoning to taste
  1. Place the spiral-sliced zucchini in a large bowl and set aside.
  2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
  3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
  4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

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Gymkitchen: Baked Slimcado & Egg Recipe

Ever heard of a Slimcado? They are the West Indian variety of avocados. They’re also called Florida avacodos. The best part is, they’ve got half the fat of a regular Haas avocado. That’s a perfect thing for this nutritious, on-the-go breakfast or snack. Servings: 2

Here’s what you need…

  • 1 Slimcado avocado, halved with pit removed
  • *2 eggs (half 1 egg to reduce fat)
  • Your favorite low or no sodium seasoning
  1. Preheat the oven to 425 degrees F. Flip each Slimcado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
  2. Place the avocados, fleshy side up, in a baking pan. Spread some seasoning into each hole. Place 1 raw egg in each Slimcado hole.
  3. Sprinkle with seasoning on top.
  4. Bake for 16-18 minutes, until the egg has fully set to your liking (i.e. runny, hard). Eat one half the Slimcado with a spoon and save the other half for the next day. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 257 calories, 10g protein, 65mg sodium, 13g carbohydrate, 6g fiber, 4g sugar and *20g fat.

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GymKitchen: Black Bean Brownies Recipe

I know what you’re thinking. Black beans in brownies? Yes. It works! Below is a really simple recipe to make them. The trick is to cook up your own batch of black beans from dry. It’s only 11 net carbs a serving. If you use canned beans, the brownie won’t be as dense, plus it will have more preservatives.

Here’s a List of Ingredients:Black Bean Brownies nutrition fact sheet by Oh Fitness LLC

1 cup black beans (cooked from dry)
1 cup plain rolled oats (dry)
1 cup low carb protein powder ( I like Pure Protein )
1 cup egg whites
1/2 cup soymilk
1/4 cup honey
1/4 cup unsweetened cocoa powder 
1/4 cup toffee Stevia or your favorite artificial sweetener ( I still like the taste of Splenda the best)

NEXT: Blend all ingredients until smooth, & bake at 320F for 30-35 minutes.

Directions: Blend all ingredients until smooth. I used my Vitamix to do this. Next, pour into a 8x8x1 7/8 inch square cake pan & bake at 320F for 30-35 minutes. Then let cool. The brownies are a bit puffed up as soon as they come out of the oven, but they will flatten out, get more dense & darken up after cooling. Lastly, cut 16 squares as shown…couldn’t help myself…I ate & shared some before I took the last pic LOL SMH!!! Happy #gymkitchen eating : )

black bean brownies start to finish by oh fitness llc

Black Bean Brownies

 

 

GymKitchen: Pumpkin & Zucchini Muffins

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins

Here’s what you need…

Pumpkin and Zucchini Muffins

Pumpkin and Zucchini Muffins

  • 3 eggs, lightly beaten
  • 2/3 cup raw honey*
  • 1 cup canned pumpkin
  • 1/2 cup coconut oil, melted
  • 7 oz applesauce (no sugar added)
  • 1 tablespoon vanilla extract
  • 3 cups almond flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves
  • 1 cup shredded zucchini
  • 1/4 cup chopped walnuts
  1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick olive oil spray.
  2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.
  3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined.
  4. Prepare zucchini with a hand held vegetable slicer, cutting the veggie strings as you go. Stir in the zucchini. Happy #GymKitchen eating!

Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

*You may use Agave instead of honey. However, new studies have shown that agave is highly processed, essentialy the same nutritionally as honey, and more expensive. TRIVIA: Did you know tequila is made from the agave plant?

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

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Stay On Track While Eating Out

Maybe you’ve gotten a few restaurant gift cards over the holiday and want to use them. Here’s a quick how to not kill your weight loss dreams guide to eating out:

  • Forget the Extras: Ask for the bread basket/chip basket to be REMOVED from your table and stick to eating only what you ordered. OR tell the waiter to “Please do not bring it to this table.” That way, you won’t be tempted.
  • Don’t Drink Calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.
  • Get Dressing On the Side: Ask for sauces and dressings on the side to cut down calories.
  • Order Healthier Sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

Holiday Fat Loss Plan

It’s holiday fat gain season, a time when nearly everyone packs on a few pounds. Rather than joining the masses and loosening your belt another notch, use any/all of these 5 Holiday Fat Loss Plans and avoid putting on a single pound. These plans could even result in a few pounds lost before New Year’s…

Holiday Fat Loss Plan #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight.

Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Holiday Fat Loss Plan #2: Setup a fiber defense.
A good defense strategy is key — take a fiber pill (sold online or at all major drug stores) before heading into the party to help block a fatty treat that may enter your mouth later. The fiber will give it a difficult time trying to find its way to your hips.

The key to the best working fiber supplement is “psyllium fiber”. That’s why Metamucil is the #1 recommended fiber brand by doctors, including the famous Dr. Oz. Metamucil uses psyllium fiber.

Holiday Fat Loss Plan #3: Avoid drinking calories.
Alcoholic beverages, egg nog and other sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. If you can’t resist, at least determine your drink maximum before you step into the party scene, and stick with it! BUT, do not take the Metamucil pill IF YOU DO DRINK ALCOHOL, because it will give you the worst hangover ever!!! Remember, the fiber pill is designed to block digestion, so that means the alcohol will sit in your system longer, and work on you like you’ve knever known!!! Do not try this at home!

Holiday Fat Loss Plan #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once. AND, don’t pile your plate super high.

That’s right, you heard me. Don’t pile it on, and no going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Holiday Fat Loss Plan #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it—all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2015 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on and secure your spot before the New Year’s rush.