Hi there! HAPPY MonYAY!! How are you doing? How's your week going?! What goal do you plan to accomplish this week? Need some motivation?! Say these words and write them down: I LOVE myself, so I'm going to work on.....then fill in the blank. You should LOVE your body no matter what but there's always room for improvement. No one is perfect...lol :D So, go ahead and take a minute to fill in the blank. Let your positivity flow! The power is in your hands!! You can choose to be a work in progress or make excuses ;) I want to feel good about myself (actually, I want to feel empowered and bada**...lol), so I work on my fitness and health. Once you fill in the blank, you shouldn't have trouble deciding what goal you plan to accomplish this week!! Bring it on!!! Since Valentine's Day is this Wednesday, I'm posting a HEART Healthy Recipe. I think you'll LOVE it! I don't know anyone who doesn't enjoy Mexican food!! By the way, I'll stop saying "LOVE" so often after February...lol! Until then, I'm having fun with it :D 
Refried Bean Tostadas With Pico De Gallo Serves: 4 8 corn tortillas 2 tsp. canola oil 4 plum tomatoes 1 small jalapeno 1/2 small red onion 2 tbsp. fresh lime juice kosher salt pepper 1/4 c. chopped fresh cilantro 1 can refried beans shredded romaine lettuce
1. Heat oven 425 degrees F. Brush the tortillas with canola oil. Place on baking sheets and bake until just crisp, about 8 minutes, flipping halfway through. Transfer to a paper towel-lined wire rack to cool and harden.
2. Meanwhile, transfer the refried beans to a microwave-safe bowl and cook on high until heated through, 1 minute, stirring halfway through. In a medium bowl, toss together the tomatoes, jalapeno, onion, lime juice, and 1/4 teaspoon each salt and pepper. Fold in the cilantro. Top the tostadas with the beans, tomato mixture, and lettuce, if desired.
The recipe is a vegetarian take on a delicious Mexican favorite that you can easily LOVE and enjoy any night of the week. What do you think? It looks yummy, right?! I'll be making this for my family on Valentine's Day :D
Have a productive week! Have a HAPPY Valentine's Day!! Be good!!! I'll be right back here on Thursday ;) 
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Hello there!! It's ThursYAY :D How are you? How's your week going?! I hope it's been productive!!! Today starts a brand new month! WOOO WHOOO!! February is here and LOVE is in the air...lol :D It's a FITastic month to LOVE your body! You should LOVE your body because it's the most amazing thing you'll ever own!! So...LOVE your body enough to live a healthy lifestyle!!! You absolutely deserve it :D Today I'm traveling to Southern California for a funeral. Before heading out the door, I want to post a recipe. It's BUTTERSCOTCH PUDDING :D Pudding was 1 of my childhood favorites and this recipe has more nutrients and less sugar and fat! If you LOVE Butterscotch like myself then put this recipe on your to-do list!! Your body will LOVE you...lol!!! BUTTERSCOTCH PUDDING Make pudding at home to cut 110 calories and 22 g of sugar. Serves: 6 Prep time: 5 minutes Total time: 15 minutes plus chilling time Ingredients: 2 c whole milk 2 large egg yolks 1/3 c brown sugar 3 Tbsp cornstarch Pinch of kosher salt 1/2 tsp vanilla extract 1. Place sieve over medium heatproof bowl and set aside. In saucepan, whisk milk and egg yolks. Add sugar, cornstarch, and salt. Whisking constantly, cook over medium-high heat until mixture thickens and is bubbling, 5 to 10 minutes. Reduce heat to medium-low and cook, whisking, 1 minute. 2. Remove from heat and pour mixture through sieve into bowl. Stir in vanilla. Press plastic wrap directly against surface of pudding to prevent skin from forming and refrigerate until cold, 3 hours. 3. To serve, whisk until smooth and divide among 6 small bowls. NUTRITION (per serving) 124 cal, 3 g pro, 18 g carb, 0 g fiber, 15 g sugars (11 g added sugars), 4 g fat, 2 g sat fat, 70 mg chol, 58 mg sodium. 
If you whip up some of this pudding, I'd LOVE (lol) to hear how it turned out! Did you enjoy it? Will you make it again? Would you change anything about the recipe?! Don't be shy...let me know :D Stay healthy! I'll be right back here on Monday!! HAPPY HAPPY ThursYAY!!!  Ho! Ho!! HAPPY Thursday :D How are you? How's your week going?! I hope you're making this a productive week!!! If you've been doing the workout routine (that I posted) with me...HIGH FIVE :D Tomorrow is the last day that I'll be doing that routine BUT feel free to continue if you're feeling powerful and bada**...lol! Just remember to take a day or two off!! This month I've been craving chocolate and peppermint! I wonder why...LOL...chocolate is everywhere, especially this time of year!! Chocolate and peppermint taste SOOO good together!!! Right now my weakness is William Sonoma Peppermint Bark!!! AND...i LOVE Starbucks Peppermint Hot Chocolate!!!! Not really healthy :D With that said, I've been on the hunt to find a recipe that I would feel good about eating! I found the following recipe and want to share these babies with you!! These healthy festive bites are definitely holiday approved!!! PEPPERMINT FUDGE NO BAKE ENERGY BITES By: Julie Wunder / Running in a Skirt Prep time: 10 minutes Total time: 10 minutes Serves: 9 bites  1/2 cup raw almonds 1/3 cup pitted medjool dates (about 6) 1 tablespoon cocoa powder 3/4 teaspoon vanilla extract 1/8 teaspoon peppermint extract 1 tablespoon coconut oil 1 tablespoon mini dark chocolate chips 1/2 cup crushed peppermint 1. Put almonds in a food processor and chop. 2. Add the dates and blend well. 3. Add the cocoa powder, vanilla extract, peppermint extract, and coconut oil. Blend for several minutes until starting to combine. Add a couple drops of water if necessary to help it move. 4. Add the chocolate chips and pulse a few final times to combine well. You don't want to pulverize the chocolate though. 5. Take a heaping teaspoon of the mixture in your hand and roll into a ball. The coconut oil will soften and it will be very messy. The warmth of your hand will allow the coconut oil to help bind the bite. You will end up pushing it more together than actually rolling it. While it is still warm press into the peppermint. 6. Allow the finished bites to set in the fridge for 30 minutes to re-solidify the coconut oil. ENJOY!!  If you make this recipe, I'd love to hear your comments :D I'll be right back here on MonYAY! Be good!! Bye!!!  Hey! Hey!! HAPPY ThursYAY :D How's your week going? This is a wonderful time of year, isn't it?! :D Are you crushing the workout routine that I posted? There's 1 more day to fit it in this week!! In fact...i'm going to challenge you to do 1 more week with me! Who's in?! Alright...lets do this :D Finish strong tomorrow then start the routine again on Monday and continue until next Friday! NO equipment needed, so NO excuses!! Who doesn't want to look FITastic in their holiday clothes?!! :D If you're looking for a festive, easy, and healthy holiday dessert then look no more! This Christmas Tree Dessert Pizza is perfect!!  CHRISTMAS TREE DESSERT PIZZA! By: Maryea from "Happy Healthy Mama" Prep time: 20 minutes Total time: 20 minutes Serves: 16 Calories per serving: 297 Ingredients: 2 cups whole almonds 3 cups pitted dates 1 cup unsweetened shredded coconut 1/4 cup maple syrup 1 teaspoon vanilla extract pinch of salt 1 1/4 cup vanilla yogurt (dairy or non-dairy) 2 kiwis, peeled and diced 1/2 cup pomegranate arils 1 star fruit, sliced 1. Put the first 6 ingredients (thru pinch of salt) into a food processor and process until everything is completely broken down. It won't look like it's going to hold together but if you pinch it in between your fingers, it should stick together. (If it's not holding together, your dates may be too dry. You can add a little milk to nut butter to help.) 2. Line a baking sheet with parchment paper. 3. Dump the mixture onto the baking sheet. Use your hands to press the mixture together into a ball. Then, press it down and shape it into a tree shape (or whatever shape you prefer.) 4. Keep pressing the side in with 1 hand and the top down with the other hand, so it's as compact as possible. It should be about 3/4-inch thick. 5. Put the sheet into the freezer to allow it to firm for about 30 minutes. 6. Next, spread the crust with the vanilla yogurt, leaving the trunk brown. 7. Decorate the tree with the diced kiwi and pomegranate arils. Use a sliced starfruit for the star and use the rest to decorate the serving tray. 8. Enjoy!!  This easy and healthy Christmas Tree Dessert Pizza is festive and fun for your whole family to enjoy! OR impress your friends at the next holiday party!! I'll be posting a "Gift Guide" on Monday, so be sure to check back in! There's still time before Christmas to purchase gifts and add to YOUR wish list :D I hope you have a fun-filled (and of course, healthy...lol) weekend! I'm going to San Francisco with some girlfriends!! Three days in the city...bring it on!!! Bye :)  HELLO there! HAPPY MonYAY!! How are you doing?!! I'm HAPPY to be posting after taking a week off! It felt like something was missing last week, so it's nice to be typing away on my blog again :D Are you currently crushing your goal(s)? I hope your answer is...YES!! There's only a few days left in November, so lets end it going STRONG!!! Make sure that you take time out for yourself...you absolutely deserve it :D If you had the opportunity to celebrate Thanksgiving, then you probably have some leftovers, right? :D After eating loads of mash potatoes and gravy (lol) making a turkey sandwich may not sound like a healthy choice!! Today's post is a salad recipe that'll take care of your Turkey Day leftovers! AND...it's easy to put together, so you'll have plenty of time to workout!! You got this!!! Healthy Thanksgiving Leftovers Salad By: Rachel Johnson 2 cups baby spinach leaves 1/4 cup green beans 1 tablespoon sliced almonds 1/3 cup stuffing, cubed and toasted 3 ounces turkey breast, shredded   Cranberry Sauce Dressing 2 tablespoons cranberry sauce 1 tablespoon apple cider vinegar 1/8 teaspoon salt 1 tablespoon olive oil 1 tablespoon water 1. In a mason jar or other covered container, combine cranberry sauce, cider vinegar, salt, olive oil, and water. Shake until well combined. 2. Preheat oven to 350 degrees. Cube stuffing into chunks and toast until dried out and crispy on the edges. 3. Top baby spinach with turkey, green beans, almonds, and stuffing croutons. Drizzle with cranberry dressing. ENJOY! Have a FITastic week! Eat healthy! Make time to exercise! See you back here on Thursday!! :D  Hello! HAPPY ThursYAY!! How are you? How's your week going?! Did you have a great Halloween?!! I started Halloween going strong and had a grip on the candy crave (lol) BUT I blew it by the end of the night! Just too many yummy goodies :D However, I had an awesome workout the next morning and decided that Halloween was my cheat day this week!! I got this...lol!!! October is over and November is in full swing! WOOO WHOOO!! This is the month that most of us show gratitude and reflect on the things we're thankful for. It's the time of year that I love to bake for gatherings, friends, neighbors, and clients. The following recipe is what I'm baking this year! SWEET POTATO & CACAO BROWNIES!! YEAP...you read that right...brownies with sweet potato! They're amazing, delicious, AND on the healthy side!! This recipe is easy and the brownies make a fabulous gift to show someone your gratitude :)  SWEET POTATO & CACAO BROWNIES Recipe by: Kayla Itsines Makes: 16 Prep time: 10 minutes and 10 minutes cooling time Cooking time: 40 minutes Difficulty: Easy  2 medium sweet potatoes, peeled and cut into chunks 2 1/2 oz almond meal (about 3/4 cup) 2 oz whole wheat flour 1 teaspoon ground cinnamon 10 medjool dates, pitted and chopped 1/3 cup raw cacao powder, plus extra for dusting 1/4 cup pure maple syrup pinch of sea salt  Preheat the oven to 350 (325 convection) and line an 8-in square cake tin with parchment paper. Fill a saucepan with water until 2 in deep and insert a steamer basket. Cover with a lid and bring the water to the boil over high heat, then reduce the heat to medium. Add the sweet potato and steam for 15 minutes or until very soft. Place the sweet potato, almond meal, flour, cinnamon, dates, cacao powder, maple syrup, and salt in a food processor and process until a smooth batter has formed. Pour the batter into the lined cake tin and bake in the oven for 20-25 minutes or until a skewer inserted into the center comes out clean. Leave to cool in the tin for 10 minutes. Remove from the tin and cut into even squares. To serve, dust with extra cacao powder.  Note: Raw cacao is chocolate in its rawest form. It can have quite a bitter taste, so I use a small amount when dusting the top of the brownies. If you make these chocolate babies, I'd LOVE to hear your comments :) Lets end this week by being productive! No excuses!! I'll be right back here on Monday!!! HAPPY November :D  Hello! Hello!! It's ThursYAY!!! How's your week going? Are you crushing the goal(s) you're working on?! If so, it feels GREAT, doesn't it?!! If you're thinking that you have no time lately for healthy habits then you're not scheduling your workouts and meals around your daily agenda. Stop making excuses and fit it in :D Your health should be a priority and exercising just 30 minutes a day will make a difference! You deserve this, so just do it!! Using plant-based recipes in the kitchen can banish boredom and keep healthy eating on track. Today's post is a recipe powered by nature :D Vegetarian meals can fuel your energy and improve your workout! Try this squash dish and warm up for your next sweat session!! Bring it on!!! LOADED SPAGHETTI SQUASH From: The No Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine Serves: 2 (Need more? Double the recipe) Active time: 10 minutes Total time: 55 minutes 1 large spaghetti squash kosher salt black pepper dried herbs, such as oregano or basil 2 jarred roasted red peppers, chopped 2 cups baby spinach, chopped 1/2 cup canned or frozen and thawed artichoke hearts, roughly chopped 1/4 cup pitted Kalamata olives, chopped 1 cup cooked chickpeas 1/4 cup sun-dried tomatoes, chopped 1 cup homemade or store bought marinara sauce chopped fresh basil, for garnish cashew cream (optional)    1. Preheat the oven to 400. Line a baking sheet with parchment. 2. Slice the squash in half, scoop out the seeds and sprinkle the insides liberally with salt, pepper, and dried herbs. Place on baking sheet, cut side down and bake about 30 minutes or until the squash is fork-tender and cooked through. 3. In a medium bowl, stir together the red peppers, spinach, artichokes, olives, chickpeas, and sun-dried tomatoes. 4. Spread half the marinara sauce inside the squash halves, then divide the vegetable mixture between the halves. Top with remaining marinara and bake for 15 minutes. 5. Garnish with basil and serve with cashew cream if desired. Nutrition facts per serving: 456 calories, 11 g fat (1.1 g saturated), 78 g carbs, 15 g protein, 19 g fiber, 1,657 mg sodium. More and more people are choosing vegetarian eating plans. Many people are surprised to find that plant-based eating improves their performance. If eating 100% plant-based meals is too extreme then give a part-time approach a shot! Sounds like a FRESH and SATISFYING idea to me :D If you decide to make this recipe, I'd love to hear your comments!! Be healthy and FITastic! I'll be right back here on Monday!! Bye!!!   Hello there! HAPPY Thursday!! How are you? How's your week going?! I hope you're feeling healthy, confident, strong, balanced, positive, and FITastic!! :D Allow yourself to be flexible and use technology to minimize risk, but also allow maximum changes to happen in your future! Love yourself enough to live a healthy lifestyle!! It's worth every bit of sacrifice...i guarantee it!!! Yesterday I had eyelid surgery. I've been wanting to have this done for a few years and finally decided to go for it! No hate comments please ;) I'm excited to no longer use makeup tricks or eyelid tape (which don't work...lol) to have a more rested and less droopy appearance!! At the moment, my eyes are swollen and my eyesight is pretty blurry, so today's post is a simple BUT delicious looking recipe! I have yet to try it, but the recipe looks yummy and it's the perfect time of year to add pumpkin to spice up flavors for Fall!! Before my surgery, I bought all the ingredients and my husband will be making the recipe for our family this weekend :D The recipe is in Kayla Itsines's book, The Bikini Body 28-Day Healthy Eating And Lifestyle Guide. I bought her book at Target (30% off) and it's a good book if you want a guide to help you achieve health goals. The book also includes more than 200 recipes! GUYS...the recipes in this book aren't for women only...just saying!! :D PUMPKIN AND WHITE BEAN RISOTTO Serves: 2 (my husband will be doubling the ingredients to make enough for our family). Prep time: 10 minutes. Cooking time: 50 minutes. 6 1/3 oz pumpkin, peeled and cut into 3/4-inch cubes oil spray sea salt and ground black pepper, to taste 2 tablespoons walnuts 3 cups salt-reduced vegetable stock 3 teaspoons olive oil 1/2 small brown onion, finely chopped 1 garlic clove, crushed 4 1/2 oz arborio rice 1 teaspoon fresh thyme leaves 2 large handfuls baby spinach leaves 10 3/4 oz tinned cannellini beans, drained and rinsed   Preheat the oven to 350 and line a baking sheet with parchment paper. Place the pumpkin on the lined baking sheet and spray lightly with oil spray. Season with salt and pepper, if desired. Bake in the oven for 20 to 25 minutes or until it's lightly browned and tender. Meanwhile, place the walnuts in a small dry non-stick fry pan over medium heat for 4 to 5 minutes or until lightly toasted and fragrant, stirring constantly. Set aside to cool. When cool enough to handle, roughly chop. Heat the stock in a medium saucepan over medium heat. Meanwhile, heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook for 5 minutes until the onion is soft and translucent, stirring occasionally. Add the rice and thyme and cook for 3 to 4 minutes until lightly toasted and fragrant. Pour one-quarter of the warmed stock into the pan containing the rice and cook for 6 to 8 minutes or until most of the stock has been absorbed, stirring constantly. Add the stock a ladleful at a time and allow the liquid to be absorbed before adding the next ladleful, stirring constantly. Cook for 20 to 25 minutes or until all the stock has been used and the rice is cooked but still al dente. If all the stock is used and the rice isn't ready, add 1/4 cup of hot water at a time until cooked. Gently stir in the pumpkin, spinach, and cannellini beans and cook until heated through, stirring constantly. To serve, place the risotto in serving bowls and sprinkle over the walnuts.  If you happen to make this FALL-ish (and healthy) dish at home, I'd love to hear if you enjoyed it or not! I can't wait to try it myself!! I love anything with pumpkin :D I'll be posting again on Monday! Be sure to check back in!! See you then ;)  Hi there! HAPPY Monday!! How was your weekend? Did you have a good one?! My weekend was great, but it was SOOO busy that I didn't even have time to wash my hair :D I got out my dry shampoo and used that baby like a kid with spray paint...lol! It's Monday and at the moment I'm blogging with clean wet hair (lol) and trying to stay cool as I watch the weather continue to get HOT! Isn't it September?! :D Despite the heat, lets have a healthy and productive week! If you feel frustrated, remember that we're a work in progress!! You got this!!! Eating healthy and exercising go hand-in-hand, so today I'm posting a recipe! The recipe is fast, easy, healthy, and slimming, so you'll still have time to get in a sweat session!! This veggie dish is loaded with healthy plant-based carbs for steady, long-lasting energy. Thanks to the edamame, it's also packed with protein to keep you feeling full and satisfied ;) RECIPE BY REBECCA MILLER FRENCH / PHOTOGRAPHS BY TED CAVANAUGH Edamame Stir-Fry With Miso Serves: 4 8 ounces buckwheat noodles 1/2 small purple cabbage 2 large carrots 1 yellow pepper 8 large radishes 4 scallions 2 tablespoons rice wine vinegar 1 tablespoon soy sauce 1 tablespoon white or yellow miso paste 2 tablespoons plus 1 teaspoon toasted sesame oil 1 garlic clove, minced 1 teaspoon grated fresh ginger 1 cup frozen shelled edamame, defrosted 1/4 cup cilantro leaves   1. Cook noodles according to package directions; drain well and rinse with cool water. Set aside. 2. While water for noodles is heating, prep the vegetables. Thinly slice cabbage. With a vegetable peeler, shave carrots into long ribbons. Cut yellow pepper into 2-inch matchsticks, and thinly slice radishes and scallions, including the green parts. 3. Prepare the dressing. In a small cup, stir together vinegar, soy sauce, miso, 1 teaspoon sesame oil, garlic, and ginger. 4. In a large skillet or wok, heat remaining 2 tablespoons sesame oil over high heat. Add cabbage and cook, stirring constantly, for 1 1/2 minutes. Add carrot and pepper, and continue to stir-fry for another minute. Add edamame, radishes, and scallions, and continue to stir fry for 1 minute more. Turn off heat, pour the soy-miso mixture over vegetables, and using tongs, gently toss to combine. Sprinkle dish with cilantro and serve over noodles. Nutrition facts per serving: 380 calories, 12 g fat (1.5 g saturated), 57 g carbs, 14 g protein, 6 g fiber, 625 mg sodium. If you have ANY questions, leave a message in the comments section and I'll get back to you! Have a FITastic week!! I'll be posting again on Thursday, so be sure to check back in :D  Hi All!! HAPPY Fridayyyyy :D
How are you?! How was your week?! Did you LOAD UP and CRUSH the exercise routine I posted this week?! I hope so!! If not, maybe you can give it a run next week :D Are you ready for the weekend?! I'm ready for some fun for a couple of days!! My husband and I are celebrating our 23rd Wedding Anniversary this weekend! I'm looking forward to playing in San Francisco...a trip to the bay area is always exciting and entertaining!! Lets get the weekend started, but first I want to post Friday's recipe. It's a JUICE recipe and you won't be disappointed! The carrots add a surprising creamy sweetness!! SUNSET PEACH 2 peaches or nectarines 1 apple 2 carrots 1 handful of raspberries - You'll need to use a juice extractor. - This recipe makes 2 portions. - This juice is GREAT for energy and immunity; GOOD for skin. Nutrients: Beta-carotene, biotin, folic acid, vitamin B3, vitamin C; calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur. This juice would be refreshing after doing the exercise routine...just saying :D Have an AWESOME weekend! I'll be back here on Monday!! |
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist
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