Decadent, Yet Healthy, Brownie

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Makes about 12 (2 inch brownies)

INGREDIENTS:

*Olive oil spray for pan

*2/3 cup of agave

*1/3 cup pf natural, unsweetened cocoa powder

*1/2 cup of whole wheat flour

*1/4 teaspoon of aluminum free baking powder

*1/4 teaspoon baking soda

*1/4 teaspoon salt (I used Himalayan salt)

*1/2 unsweetened apple sauce

*2 tablespoon of olive oil

*1 large egg (at room temperature)

*3/4 teaspoon pure vanilla extract

DIRECTIONS:

Pre-heat oven 350 degrees and spray 8 inch square pan with olive oil and set aside.

Place honey in a large glass measuring cup. Microwave on high power for about 60 seconds. Dont want honey to be bubbling. Add cocoa powder and stir until ingredients well combined. Set aside. Let cool at room temperature.

Next in a small bowl, place flour, baking soda, baking powder and salt and whisk until ingredients well combined. Now in a large bowl, combine applesauce, oil, egg and vanilla. Whisk together until smooth. Add the flour mixture to the liquid and stir/whisk until completely combined with no traces of flour. Place mix ingredients into baking pan and place into oven. Cook for about 20-25 minutes. When done insert toothpick making sure that brownie is moist and cooked.

*For garnish I warmed up some frozen berries and added agave for taste..Then drizzled over brownie..DELISH!!

Slice and enjoy…Store brownie in fridge in container for about 3 days. Even though I know it wont last that long πŸ™‚

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My 30 Day Beachbody Challenge

Who’s interested in changing their lives for the best and charge of their health? I just wanted you to know that I’ll be doing my second (2nd) 30 Day Healthier You Beachbody Challenge starting Thursday December 1st, 2011.looking for at least 5 people, maximum 10 people that’s ready to change their lives for the best and eliminate all excuses.

I’m looking for serious, focus and committed people. For people that’s tired of complaining. For people that has talked about loosing weight, but haven’t done anything about it. Im looking for the one that’s ready to take that step and get moving, learn how to eat healthy, workout smart, efficient and step away from doing the norm. Are you that person??

I’ll be your own personal online coach/trainer. I am 100% committed in helping you achieve your goals and I’ll be there with you every step of the way, guiding you along.

So if you think you’re ready for this challenge, message me and I’ll send you more info. You can also go ahead and place your ORDER for your challenge pack at http://www.beachbodycoach.com/eatrainer2

*click the Beachbody challenge link on the right side of website
* fill out info needed
* pick what pack/workout DVD you want and choose what flavor shakeology

It takes about 3 days for package and shakeology to come in the mail, so order with enough time for package to arrive on time for Day One of challenge

Hope you come on board and join me in this challenge πŸ™‚

Vegetable Whole Wheat Pizza

Well in case you didn’t know pizza is one of my favorite things to eat once in a while, but as always I try and take some of my favorite meals and make them healthier.

This is an easy and simple recipe to do.
INGREDIENTS:

1.Ready made whole wheat pizza dough
2. 4-5 Portabella mushrooms (sliced)
3. 1 medium tomatoes (sliced)
4. 2 slices of pineapple (sliced)
5. 1/2 medium size orange sweet peppers (sliced)
6. 1/2 medium size yellow sweet peppers (sliced)
7. 1/2 small red onions (sliced)
8. 1/4 cup tomato sauce or organic pasta sauce
9. 1/2 cup of low fat cheese
10. 1 tbsp extra virgin olive oil (optional)

In a large baking dish or a pizza pan place olive oil so pizza don’t stick. If you’re using a non stick baking pan/dish you don’t have to use oil.
Flatten out pizza dough in a circle on baking pan/dish etc and then place tomato sauce and spread all over. Next place all vegetable ingredients onto pizza dough. Top it off with cheese.

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Before placing pizza in oven make sure that oven was pre heated at 350-400 degrees F for about 10 mins..
Place pizza in oven and bake for about 35-45 mins.

When done take out of oven..cool for a few mins and then serve and enjoy…

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MY GREEN DRINK!

This recipe is simple, easy, and delicious. Well I wont lie to you, it takes some time to get use to it. Within the first 3-4 tries you’ll be use to it. I add whatever I have in my fridge at the time to make my green drink which I try and drink 3-4 times a week, sometimes everyday in the morning as my breakfast.

This drink provides you with vitamins A, K, C, potassium, iron, magnesium, folate, loads of fiber, protein, healthy carbs and fats etc. Plus all these vegetables and fruits helps with lowering blood pressure, cholesterol, also lowering your risk of diabetes, certain cancers etc.

INGREDIENTS:

Handful of Kale

3 leaves of Romaine Lettuce

Handful of Spinach

1/2 of Cucumber

4 Strawberries

1/2 an Apple

2 Tbsp of Ground Flaxseed

2 Tbsp of Hemp Protein powder (vanilla flavor)

Handful of Pineapple or Medium slice

2 stalks of Celery

1 scoop of Vanilla Protein Powder

Ice and 1 1/2 cup water

Add all ingredients to a blender. Blend and serve.

Servings for 2

You can also add whatever else you want to this drink or even take out some stuff. Some other alternatives are fresh ginger, collard greens, garlic, wheat grass, swiss chard, fennel, carrots etc… Mix it up and see what combination tastes best to you and enjoy.

Calories in Your Typical Breakfast

By Jenny Sugar

Breakfast may be known as the most important meal of the day, but it’s also my favorite. I could eat breakfast foods for every single meal, because there’s always something to satisfy my taste buds whether it’s sweet or savory, warm or refreshing. Since I love fruit, yogurt, oatmeal, eggs, and toast so much, I wouldn’t even dream of skipping out on breakfast, but I know many people who do in order to lose weight. If calories are on your mind, check out the list below to see which breakfast choices are lowest.

  • Omelet:
    Three large eggs (215)
    One ounce of cheddar cheese (114)
    Total: 329 calories
  • Scrambled eggs and bacon breakfast:
    Two large eggs (143)
    Three strips of bacon (138)
    1/2 cup hash browns (207)
    One slice whole wheat toast (100)
    Total: 588 calories
  • Hard boiled egg and fruit:
    One large egg (78)
    Two cups fruit salad (200)
    Total: 278 calories
  • Blueberry pancakes:
    Three blueberry pancakes (253)
    One ounce maple syrup (99)
    Total: 352 calories
  • Yogurt with fruit and granola:
    Six ounces vanilla nonfat Greek yogurt (120)
    One cup blueberries (83)
    1/4 cup granola (172)
    Total: 375 calories

I’m just getting started so keep reading to see the calories in other common breakfast foods.

  • Oatmeal:
    1/2 cup oats (150)
    One small chopped apple (77)
    One teaspoon cinnamon (6)
    One tablespoon honey (64)
    Total: 297 calories
  • Bowl of cereal:
    One cup Kashi GoLean cereal (140)
    One cup skim milk (91)
    One small sliced banana (90)
    Total: 321 calories
  • French toast:
    Two pieces of French toast (298)
    1/4 cup maple syrup (200)
    Total: 498 calories
  • Belgian waffle:
    One waffle: (390)
    1/4 cup maple syrup (200)
    Total: 590 calories
  • Toast with peanut butter:
    One slice of whole wheat bread (100)
    Two tablespoons peanut butter (210)
    Total: 310 calories
  • English muffin with butter and jam:
    One whole wheat English muffin (130)
    One pat unsalted butter (36)
    One tablespoon strawberry jam (40)
    Total: 206 calories
  • Breakfast sandwich:
    One whole wheat English muffin (130)
    One scrambled egg (72)
    One sausage patty (120)
    One slice American cheese (70)
    Total: 392 calories
  • Bagel with cream cheese:
    One plain bagel (206)
    One ounce cream cheese (100):
    Total: 306 calories

What’s your typical breakfast?

Five Tips To Get You Out Of Your Diet/Exercise Plateau And Reach Your Goal Weight!

Have you gotten to the point where you just cant loose any more weight? You’ve been working out for months now and you’ve lost more than 50 percent of your weight and those last 10-15 pounds are just not going anywhere and its driving you crazy. The number on the scale refuses to move…down! Don’t feel discouraged, its happens to all of us.

Just a few adjustments here and there shall help you escape that dreaded plateau that we all face when trying to achieve weight loss and live a healthier lifestyle. Follow these few tips below and you’ll be well on your way to your final goal weight.

1. WRITE IT ALL DOWN AND ADD VARIETY:

Most of the time your body have gotten use to do the same exercises, on the same day and usually at the same time. Try and mix things up every week or so. Don’t let yourself do the same exercises and routines for more than two weeks. Keep a journal of your workout routine…sets, reps, and amount of weight that you use and exercises you do should be written down. Go running/jogging, do yoga, pilates, lift weights (weight training is important for building muscle tone, therefore burning alot of calories), go hiking etc…variety is key, it shocks the body never letting yourself or your body get use to doing the same workout for too long.

2. CLEAN UP YOUR DIET/EATING HABITS:

Really pay attention to what you eat. Stay away from fried foods, soda’s, processed food e.g cured meats, fast foods, diet foods like lean cuisine etc…they are loaded with sodium. Also pay attention to your sugar intake, eliminate all white flour, white bread, white pasta etc..Eat lots of fresh fruits, vegetables, lean proteins, and high fiber, whole grains, oatmeal etc.

3. ELIMINATE THE ALCOHOL:

Alcohol adds extra calories that’s not needed in your diet. It effectively slows your metabolism and reduces your motivation to work out and diet. Its a total sabotage to your goal.

4. INCREASE YOUR WATER INTAKE:

If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. When working out on a regular basis you want to consume about half your body weight in ounces of water every day especially if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.

5. WORKOUT MORE THAN 3 DAYS A WEEK:

Not only should you add variety, write it all down, increase your water intake, eliminate alcohol and watch what you eat…the last thing is how often are you working out? Maybe you’re not working out long enough or often enough. You want to workout, sweat and burn calories at least 30 minutes 4-5 days a week. No less than 4 days a week. If you can do something everyday that will be great just don’t do less than 4 days a week.

Hopefully these tips are helpful and you’re well on your way to finally achieving your goal weight.

My First Live Interview….On The UnderGround Dugout!

My good friend Lois James aka Lo-J is a co-host of the new LIVE video stream radio show called The UnderGround Dugout! She asked me if I would come on and be their first guest to talk about heath, fitness, my business etc.. Of course I said YES without hesitation. I felt truly honored that she wanted me to come on, much less be their first guest. I’ve never been interviewed before, never been on a radio show before, much less a LIVE stream webcast radio show. I must admit I was a little nervous when the day finally came, but my cousin told me to take a deep breath and just relax, which I did.

The Underground Dugout is focused on real talk and music from indie/underground hip hop and R&B. Its created and hosted by Jeff Strange (The Funny) with Lois James (The Bad) and Edaye (The Good). The show also features news and commentary on current events and entertainment. You can check them out every Saturday from 3pm-5pm via http://www.sdworldvision.com or http://www.ustream.tv and you can also call in and ask questions at 718-369-0411

This episode was dedicated to Michael Jackson and his 2 year anniversary of his death. Alot of his favorite songs where played. After I relax I realized I had nothing to be nervous about. I felt at ease and at home. Everyone made me feel welcomed and the interview went GREAT! I enjoyed being on the show tremendously, had a little fun teasing Jeff from the jump and it just happened to be extra spicy this particular day. I wont give away anything. Check out video below and enjoy.

http://www.theundergrounddugout.com