Zucchini & Apple Oat Muffins

zucch-and-app-muff-e1544653022326.jpg

 

I made these today on a whim after looking for zucchini muffin recipes at the beginning of the week. I came up with my own based on what I had on hand and wanted to use. These are quite delicious and really very easy to make. Preheat oven to 350 and get your mini muffin pan out and ready. Spray so they don’t stick if not using silicone.

In a large bowl combine:

1/3 cup whole fat yogurt (good for babies and toddlers)

1/4 cup sugar

1/4 cup flour

3/4 cup oats

1 egg

1 small to medium sized grated zucchini (I left some skin on and took some off)

1 small to medium apple grated of your choice (I left some skin on and took some off)

1/2 tsp baking powder

1 tsp cinnamon

1 tsp baking soda

3 tbsp mini or full-size chocolate chips optional but recommended by me because I have a sweet tooth that can’t be tamed & I bet you do too!

Gently mix all ingredients together with a spoon and then fill muffin tin mostly all the way full as they will grow a bit in the oven but not overly.

Bake 18 min for mini style and I am guessing based on past baking of such muffins that a full size will take about 22 min so just check with a toothpick and make sure it comes out clean. Cool completely and then store in the fridge or freezer.  (This amount made 20 minis)

 

I like this combo because they were super moist and full of mostly the good stuff! I know you and your little ones will like them too!

 

My Charlotte had two for a snack with her milk today and she liked them very much!

zucc and apple muffin

 

xo-Adrienne

 

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Super Inspired 2016

Oh man! I am rocking it out in 2016 so far! I know it’s only the 12th but I already feel like I have come a long way since last year! Last year was a crazy year for me, such highs and such lows and I experienced them all off of the pill which-wow-I had no idea what that would be like. Let me explain….I stopped the birth control pill towards the end of 2014 and immediately I felt like my head was more clear but as you know I instantly gained 13 lbs in that first month. I was shocked and then sad and started to panic almost every single darn day. Why did this happen, what am I doing wrong to cause this? Was it the fact that my hormones were changing because I was approaching 35? Did I have two too many IPA’s with Tim-you can’t blame others ūüėČ Why do I feel gross? Why am I even a personal trainer when all of 2015 I kept gaining weight rapidly….what business do I even have doing this when my body is completely out of control!

All year I went wallowing/beating myself up and and trying to figure out what was wrong with me. For an entire year-wasted time-wasted happiness-wasted interactions with loved ones. And being off the pill I experienced every move my body was going through ALL month long-it was freeing and also awful almost every single day. The symptoms you hear about are real and I had them ALL! I had been on the pill for so long I had no idea what it actually was fully like to experience ALL OF THAT. The reason I went off it truly was because I was being exposed to so many articles telling me that I “shouldn’t be on it”. What I have come to realize because my gut was literally telling me, was that my body needed those hormones, my body really really needed those pills and there is nothing wrong with that! THAT IS WHAT WORKS BEST FOR ME. I am glad I stopped it because I learned so many lessons from it. Everything is an experience with lessons attached to it.

right places

Which brings me to my next lesson-ah, so many lessons last year…..YOU MUST DO WHAT WORKS BEST FOR YOU. Social media has exposed us to so much “should and shouldn’t” that it makes me want to just go into hiding. Should I brush my teeth with coconut oil? Should I say “I love you” to my son more or less than 5 times a ¬†day? Should I eat bread? Ohhh myyyy goshhhh!! Make it stop! Here is what I learned: No I shouldn’t use coconut oil in MY mouth because it actually causes a rash on MY face and I should say I love you so many times to Max because it makes him feel loved and YES, 100% yes I SHOULD EAT BREAD!! Gah.

unicorn

 

Next lesson: WHEN I HELP PEOPLE I ALSO HELP MYSELF. So far this year I have 3 steady in home clients and have written 3 at home workout plans for 3 different people. I also help people in group fitness class get stronger, healthier and happier if only for 45 min 2 times a week. But guess what? All of that actually helps me stay focused and want to get better and do better. So please, I urge you to find your passion and help others-it’s a win/win!

joy

My 2016 Motto: BE ENJOYABLE-life is short and a lot can happen in a short time. You must be able to find joy and then actually be enjoyable!! Life is too short! My brother was here and then like that he is up in Heaven (cheering on the Steelers right now for sure!). I didn’t get to say good bye or I love you no matter crazy you drive me because just like that it was his time to go. BUT I am not one to live with regrets. So I keep moving forward! This year I will marry by best friend (for real, he is) and I will cherish every moment I have with my son. Remembering always that life is too short to spend half of it worrying about how I don’t have him half of the time. 2015 was just too much and I am still possessing it-so many good and unexpected things happened! Max got a surprise baby brother, we went to Disney, Max started 1st grade, I got a new car, heck I even got my first iPhone, I went on a crazy 3 state trip and got engaged to Tim! Sometimes I think if I blink I will just wake up and it will have been a dream. It all happened so fast and I promise to not take it for granted. The holidays came and then they went and what I am left with is 2016, NOW, ¬†a year to be super inspired and another chance to be awesome!

perfect moment

 

I am back on the pill and already I feel tremendously better in just one week. It may not be the actually pill itself but the idea that I paid attention to MY body and did what was best for ME. I am in control. I love the start of a new year and all that comes with it. I do not feel the absolute need to change. I feel the complete want to change and just BE ENJOYABLE. I have learned so many valuable lessons in the past few years because I became aware and sought out those messages and lessons. I am an Aries and by nature I love ideas/taking chances-some are good and some are bad but one thing is for sure I was born to create and that is what I will keep doing for myself and for others. I am naturally curious and full of all kinds of wonderment and I hope I can share a little bit of that with you! My blog is simply about my ideas and a way for me to share them with you. I am not here to tell YOU what you should and shouldn’t do. I have knowledge and a healthy perspective into the fitness world. I have found a way to balance this thing we call life and that is what I want to share with you. I am always learning and always changing and that my friends is a very good thing! I hope the same for all of you reading this!

Cheers to this year, this day and this moment!

xoxo

Adrienne

 

 

 

 

Bean Dip

bean dip

A healthy bean dip made with white beans and mukimame!

Need:

1 15 oz can Great northern beans (or any other white bean)

1 pkg 12 oz frozen bag of mukimame-shelled soybeans (found at Target)

1/2 cup plain Greek yogurt

2 tsp minced garlic

1/4 cup grapeseed, coconut or olive oil

1/4 cup chopper nuts ( I used walnuts and pecans)

Drizzle of honey

Salt and pepper to taste

How to:

Steam your mukimame and then rinse with cold water-add to food processor

Rinse white beans and add to food processor

Add garlic, honey, Greek yogurt and salt and pepper to food processor

Start blending all in food processor and drizzle in the oil as it mixes

I would use this as a veggie dip or even a spread on toast or baguettes! I took mini peppers and stuffed them as part of my lunch today. It is a satisfying dip and tastes great too!

I am even going to try and emulsify it later this week and use it as sauce for pasta (kind of like an alfredo by adding ricotta cheese, butter and milk).

Enjoy friends!

A

 

 

 

 

 

 

 

 

 

 

 

 

 

Egg omelette breakfast pizza

egg omelette breakfast pizza

Pre-heat oven to 350

Butter a 10 inch skillet so that your pizza doesn’t stick (use¬†a¬†skillet that can go in the oven)

In large bowl mix:

5 or 6 eggs

1/4 cup almond milk or milk of your choice

1/4 cup shredded or crumbled cheese of your choice (I used feta and mozzarella)

2 chicken sausage links (cut into small pcs)-or meat of your choice or no meat

1 to 2 cups veggies of your choice (I used red onion, red and yellow peppers in this one) other suggestions: broccoli, mushrooms, green peppers, white onion, kale, spinach, sweet potatoes…anything you would put in an omelette.

Pour mixture into the skillet and bake for 15 to 18 min in oven

Let cool for 5 min before transferring onto cutting board and cutting like a pizza. Makes 6 pcs of egg pizza-do not eat with your hands ūüôā Eat now and or save for later in fridge for 2 to 3 days.

Enjoy!! xo-A

January 2015 10 Day Superhero Challenge

Happy New Year all! It’s January¬†1,¬†2015¬†and I couldn’t wait to share this month’s challenge with you!

3 moves: Dips, Leg lifts and Wall Sits>>>helping to strengthen your entire body! These will work your core, upper and lower body each day you choose to do them, increasing in reps and time.

I am wishing you all a happy & healthy year!! Look for more monthly challenges to come this year from me! Remember what your mind is focused on will show through your actions. Just make moving your body and eating clean foods your goal.¬†Focus on getting better, stronger, longer, leaner and¬†faster and your body will¬†come into it’s own place of balance and happy. Cheers to 2015!

xo, A

Looking to find your own superhero?? Looking to find some strength? Start here with this challenge. You pick the 10 days. You do it when you can this month. Be your own hero….afterall, no one else can save you….unless you happen to meet Batman, then maybe he can¬†ūüôā jan 2015 superhero challenge

Easy Baked Eggs

easy baked eggs

The egg…..in all its glory…..the perfect little protein punch!! Most eggs average 7 g of protein each and I aim for about 20 g at breakfast time. So this am I made 3 baked eggs in muffin tins just to test this idea out.

To make:

1. Pre heat oven to 350 degrees

2. Crack egg into muffin tin (spray if not non stick)

>>>add nothing

>>>add spices

>>>add cheese

>>>add veggies

3. Bake for 15 min.

>Eat now

>Save some for later in the week

>Freeze for even later in the month

>Add to an English muffin with meat, cheese, tomatoes, spinach and wrap up in foil for a grab and go healthy option (no drive thru here) later. (reheat)

Enjoy!! I know we all need constant inspiration  and new ideas to keep going on the healthy train so I hope you will try this and love it!

xo-A

Tips for breaking through a SLUMP!

breakthrough POST

Hi friends! I have been thinking a lot about you and some of you that have told me that you are in an unhealthy slump or you had a few bad days and are having trouble getting back on point.

Although I can’t see all of you in person to talk I want to try to¬†help you from here!

Here are some tips to get you back on track and realize that slumps are just a part of the process! So do not beat yourself up over it. Let it flow and know that it is normal to have ups and downs. The sooner you get back up the better. Make sure you aren’t doing anything too extreme that you can’t keep up with. Keep daily healthy stress-free habits so that they are part of your life that you really don’t consider a burden. It’s just what you do and how you are choosing to live.

#1. Treat each and every day as if it is the beginning of the process for you-the past does not matter. Those cookies you had or those drinks and cake at the birthday party over the weekend-guess what?? Today, they have no bearing on your fit and healthy future! Start fresh everyday-in attitude, movement and nutrition! Slumps happen because no one is perfect and its okay to live a 80/20 ratio. You can have some downtime, you can go to the game, you can lay on the couch. But you must keep breaking through!!!

#2. Be creative and try something new-food and exercise wise. Nothing breaks you out of a slump like a new class or a new training program or trying some new recipes and snacks! Do not be intimidated by others! Healthy looks different on everybody and every body!

#3. Let others inspire you! Social media is flooded with fitness and food-look at it, copy it, try it, eat it!! Do it! Keep fresh and up to speed with new ideas that are working for others. But stick to your guns and know that only a true long-term healthy lifestyle will get you the healthiest and fittest you! Tag along with a friend on a run or do whatever they are doing for a day. Buddies are the best!

#4. Check in with your mind. Is something bothering you? Is something not right in your love life, family, career? This could be what is literally “weighing you down” and making you unmotivated to get off the couch or put the chips down!

#5. Remember why you started trying in the first place. Get back to that place and start fresh!! That is what is so great about waking up each morning and having the chance to make it even better! So, go make it better! Focus on your physical activity, healthy eating choices and mental health! Because the good life requires all three! I know you can do it!

#6. You and only you can turn it around! If its been days, weeks or even months or years you can turn it around right now! I can’t do it for you, nor can your friends or family members. You hold all of the power to make the changes to get out of the slump. It’s a decision that only you can make.

you got thistryyesterday you said tomorrow

xoxo-A

Overnight Oats

overnight oats blog pic

Version 1 on the left >>>>>Take 1 c oats, 1 c almond milk-unsweetened, 1 tsp flaxseed meal, 1 tsp chia seeds, cinnamon and nutmeg add to bowl and stir. Place uncovered in fridge overnight. When ready to eat add fresh fruit and a few drops of honey-more cinnamon if you want too! Makes 2 servings.

Version 2 on the right <<<<< Take 1/2 c oats, dash of cinnamon, nutmeg, ginger, 1 tsp flaxseed meal, chia seeds and coconut flakes-unsweetened, 1/2 c almond milk-unsweetened, 1/2 c mixed berries-fresh or frozen, 2 heaping tbsp Greek yogurt. Stir well and place in fridge overnight. Makes 2 servings.

Enjoy!! A

Butternut Squash & Lentils Soup

butternut squash and lentils soup

To make just add:

butternut ingredients

2 tsp minced garlic and 2 tbsp olive oil or butter to a soup pot or dutch oven over med heat

1 small red onion or shallots diced

4 to 5 celery ribs chopped

4 to 5 large mushrooms chopped

1 cup cubed butternut squash

Cook down for about 15 min then add:

1/2 cup white wine or cooking wine

Let it reduce

Add salt, pepper, 2 bay leaves, coriander, cumin and cayenne pepper-to your liking

Stir and continue to cook on med heat

Add 1/2 c any color lentils-I used red

Next add 12 oz low sodium chicken stock or broth and 12 oz water, bring to a boil then lower to simmer

Add in another layer of salt, pepper, cumin, coriander and cayenne pepper to your liking

Add the juice of 1/2 lemon and zest too if you wish

Add 1 c kale or spinach, stir until it wilts down and then serve

*remember to remove the bay leaves if you used them*

Let it cool completely  before storing in the fridge.

butternut squash ingredients

This is a great make ahead idea for your meal prep for the week. It is packed with nutrition!!

ENJOY!!!

A

California Ground Turkey Salad

california ground turkey salad

Yum!!

1. Cook 1/2 lb ground turkey seasoned with chili powder, basil, cilantro, salt, pepper, garlic and a dash of cinnamon.

2. Chop 1 avocado, 1 cup cherry tomatoes or whatever kind you have, 1 cup pineapple and 1/4 cup red onion.

3. Prepare your lettuce, whatever combo or kind you want to use-I used green leaf here.

4. Add 2 tbsp. crumbled blue cheese

Dressing:

5. 1/4 c sour cream or Greek yogurt mixed with 1 tbsp. lime juice and 1 tbsp. hot sauce

Feeds 2 hungry people.

Enjoy!! xo, A