no guilt butterscotch cookies !

 i have more than the average sweet tooth.  most mornings i wake up craving brownies...however i have zero metabolism to splurge at 7am.  Thankfully  there are so many ways to make sweet snacks more healthy.

1.  whole wheat flour

2.  apple sauce instead of butter

3. oats for fiber

the hubby's favorite cookie is 'oatmeal scottie.'  luckily Nestle Tollhouse has a great recipe on the back of every bag of butterscotch chips.  This recipe has never failed me, i figured that i better make it a little healthier so i don't have to feel as guilty after i eat a dozen cookies with milk!

when working with whole wheat flour it has a different consistency than plain white flour, its not as light and fluffy.  So it is best to go half and half. half of your recipe is white flour the other half is whole wheat.  especially so you don't make pancake cookies, they taste the same but just look like flat pancakes.

why use whole wheat flour...because its more natural and it has more fiber, 3g instead of less than 1g.

(whole wheat actually has more protein too)

i also switch out plain no sugar added applesauce from a jar, for butter.  you still get the creamy texture but without all the yucky fat and calories.  Its equal amounts, so if the recipe calls for 1 c butter, use 1 c applesauce instead.  Surprise yourself with something new, simple, and healthy.

so my challenge to you, is take you regular cookie recipe and HEALTHY- it -Up a bit.

every time i HEALTHY-up my recipes i don't tell people until they have ate 2-3 and then i like to see the looks on their faces, people are always shocked that they look and taste the same as the 

regular chubby version...but semi-guilt free.

WhY green Smoothie?

Happy St. Patrick's day!
it seems only fitting to talk about green with St. Patrick's day is around the corner.
My family has always celebrated st. Patrick's day i remember as a kid looking forward to the green pancakes and green milk, everything was green!
with a little Irish blood and it being my grandma's birthday my dad always made it a special day.
i hope you get your GREEN ON and instead of green pancakes maybe try a green smoothie!

Why is it so amazing for you to drink 
"green smoothies"?

green smoothies are the current Rage for a good reason!

Well,

the green pigment in food is caused by the food's content of chlorophyll.

Chlorophyll is often refered to as the blood of plants. 

I like to think of it as direct power from the sun.

Daily consumption of chlorophyll-rich foods:

1. Help to keep the body's pH levels balanced, because of their high mineral content.

2. Because chlorophyll is pure energy from the sun, by bringing that energy into your body you gain more energy and that helps your body combat fatigue and disease.  

Can I have a Hallelujah?

3. Because of it's alkalizing properties, chlorophyll -rich foods are awesome and important to consume before a workout because it helps with muscle efficiency and endurance. 

4. ALSO, it's fantastic after a great training session, because it helps the body with regeneration and recovery. That mean's you can hit it hard again much sooner and get a leg up on your competition! (hint, hint you triathletes out there.)

5. Eating chlorophyll-rich foods also supplies your body with easily absorbed calcium keeping our bones strong and helping with muscle contraction.

6. Dark Green veggies are also an excellent source of iron, which helps to increase our physical stamina and boosts our energy because it improves our blood's oxygen-carrying ability. 

OK, I didn't really intend to make a Top Ten list, so I'll stop...

but I keep thinking of reasons for including a green smoothie in your diet at least once a day.

But, you know what? 

All I really need to say is that...

Eating Greens will guarantee you will

LOSE WEIGHT, LOOK YOUNGER, & HAVE MORE ENERGY!

And, who doesn't want that?

Drink up my friends!

ingredients:

1 large orange, peeled and segmented
1/2 of a large banana, cut into chunks
6 large strawberries
2 cups spinach or kale
1/3 cup plain Greek yogurt (I use Chobani 0%)
1 cup ice

throw everything in a blender and then drink away!

ALL About the ARMs

Today’s Workout: 


Quick Chest and Tricep Workout:
3 sets of each alternating between exercises

Set #1
15 TRX push ups alt with
15 TRX tricep presses

Set #2
12 chest presses with the dumbells 
12 alternating lunges alt with
12 tricep kickbacks w/10 lb db’s

Set #3
15 Push ups alt with
15 tricep push ups 

Not your everyday water

Sassy Water

When you feel like you want something more than just water, especially when entertain guest try this 

SASSY WATER, not only does it taste refreshing it will help your whole body feel cleansed!

fill a pitcher full of pure water

overnight let the following brew in it:

1 lemon sliced

2 inch knob of ginger, sliced (helps with hunger and muscle aches)

1 cucumber sliced
12 mint leaves

Refreshing and entertaining to your tastebuds.

March Madness Monday workout!

Grab
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair

*try to get in a 2-5 minute warm up if you can*

MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.

MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.

MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up! 

MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute. 

MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.

**Repeat this circuit as many times as you have time for!**

Fresh Lemon Artichoke Dip

 Fresh Lemon Artichoke Dip

1 garlic clove, peeled

1 shallot, peeled

2 TB fresh lemon juice

1/2 c plain greek yogart

1 TB apple cider vinegar

1/3 C great northern beans

1/4 tsp sea salt

1/2 tsp mustard

1/4 tsp fresh pepper

4 oz. can of chopped green chilies

2 1/2 C canned artichoke hearts, drained

With a food processor running, drop garlic clove and process until minced. Turn off processor, scrape down sides of bowl, add remaining ingredients except artichokes and process until well combined. Add artichokes and process briefly so that small chunks remain. Season to taste with additional salt and pepper.

Makes 3 Cups. Serve with Homemade Pita chips.

 Homemade Pita Chips (kind of)

 6-8  small pita pockets

Split each pita into 2 rounds , Place rough side up on cookie sheet. Pour olive oil into a small bowl. Use a pastry brush to spread the oil onto the pita rounds evenly. Sprinkle lightly with an all-purpose seasoning blend, Cut into small triangles and bake at 350 degrees for 6-8 minutes or until lightly browned. Baking time will vary according to the thickness of your pitas. Remove from oven, cool and serve.

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