Make Your Own: Outside-the-Box Granola Bars

Most of us have probably purchased some type of granola/power/breakfast bar at the store. These prepackaged, pre-portioned rectangles are quick, easy and incredibly transportable. They are also often loaded with preservatives and sugar that our bodies don't want or need. If you have about 20  minutes, or about the same amount of time it would take to drive to the store and BUY granola bars, you can make your own!

Outside-the-Box Granola Bars 
1.5 C natural peanut butter
1.5 T coconut oil
1/4 C agave or honey
1 T cacao powder (optional)
1/3 C protein powder*
2 T chia or sunflower seeds
1 T shredded, unsweetened coconut
1 C oats

Directions:  Preheat oven to 350 degrees. In a large saucepan, heat peanut butter, coconut oil and agave or honey over medium heat until melted and blended together; stir frequently to avoid burning. Stir in protein powder, seeds and coconut. Remove from heat and add oats. Mix until blended. Press into 8x8 square pan. Bake for 12 minutes. Cool, cut and refrigerate. I even wrap them individually to make for an easy grab-and-go snack.

*A bit of newly-acquired knowledge about protein powder has encouraged me to give up any and all whey and soy protein powder products (say that five times fast). I recently learned how difficult it is for the body to digest these products. An alternative option that I have been exploring (and loving) is something a natural healthcare professional recommended to me:  plant-based protein. There is a ton of variety out there, and I would encourage you to read more about your choices in this area. The product I have been using is:  http://www.sunwarrior.com/product-info/warrior-blend/. I used the vanilla flavor in the above recipe, and it tasted great!

Fight Inflammation

You may have heard mention of inflammation and the impacts it can have on your body, but what does it all mean? What is inflammation and why should you care about it?

Inflammation is part of the body's immune response system, and it is essential to heal from injuries. It is the body's way to protect itself from harmful stimuli and irritants, including damaged cells. Exercise has long-held the reputation of being anti-inflammatory, however, exercise can actually increase inflammation in the body and be harmful in certain contexts. This can be very concerning when you think about the fact that chronic inflammation has been linked to an increased risk of cardiovascular disease, stroke, Alzheimer's and certain types of cancers. Are you confused yet? Let's clear up a few things...

To see any results from your exercise regimen, you must cause some inflammation. If you are increasing strength, stamina and performance, you are causing some amount of trauma to your muscles so that they may break down and then repair themselves to become even stronger to deal with future demands. An effective training session initiates this inflammatory response.

Really tough sweat sessions at the gym are great and highly effective for weight loss, increasing endurance and overall fitness, but should not make up every workout. Doing so will continue to pile more inflammation on your body, and can cause permanent damage. This is why every good workout program must be comprised of a variety of exercises, interspersed with some recovery time to give your workout profile some peaks and valleys of inflammation and rest.

Incorporating anti-inflammatory foods into your diet can be another effective way to combat the inflammatory effects that exercise can have on the body. Incorporating more fruits and vegetables can have a huge impact, while limiting sweets, unhealthy fats and alcohol. I love Dr. Andrew Weil's anti-
inflammatory diet pyramid as a resource: http://www.drweil.com/drw/ecs/pyramid/press-foodpyramid.html

Variety will not only keep you from getting bored with your workouts, but it can also make your time at the gym more effective, and be a bit gentler on your body. Don't get stuck in a rut - try swimming to challenge your muscles in a different way, or shake things up with a Zumba class!

Recipe for Health: Pumpkin Scones

What does crisp fall air, raking leaves, and warm, fuzzy sweaters make you think of? If you answered pumpkin scones, read on. If you answered something else.... read on anyways.

I love scones, especially pumpkin. But, since I also love it when my jeans fit, I can't indulge in the store-bought scones that are loaded with sugar and butter. My recipe below features no butter, little sugar, and real pumpkin that ensures these scones won't crumble into your coffee, but instead fulfill some of your daily vegetable requirement. Need more reasons to love pumpkins? They are loaded with antioxidants, vitamins A, C and E, potassium, iron, magnesium, fiber, and low in fat and calories. While this vegetable powerhouse keeps your scone moist, the coconut oil and walnuts add some healthy fat to your diet. Bonus? They mix up in about 10 minutes and make your house smell amazing.

A pumpkin scone in one hand and a cup of coffee in the other hand will give you warm, fuzzy feelings for the rest of the day, money-back guarantee!

Vegan Pumpkin Scones (don't fear the word "vegan" - it just means no fatty butter and eggs)
3 C whole wheat flour

2 T baking powder
1/4 t salt
1/4 C sugar
1/3 C coconut oil (melted in microwave-save bowl)
1 C pumpkin (not pumpkin-pie filling, but REAL pumpkin, preferably organic)
1 1/4 non-dairy milk (I used almond milk)
1/3 C walnuts

Directions:  Preheat oven to 400 degrees and lightly spray cookie sheets with olive oil. Mix all dry ingredients together, except walnuts. Add wet ingredients and mix until just combined (can still be lumpy). Fold in walnuts. Drop by 1/4 cupfuls onto cookie sheets and bake for 12-14 minutes, or until browned on bottom and firm on top. Cool and store in airtight container in fridge. These are also great if you freeze them for future enjoyment.

Put Your Heart Into It

You're panting, sweating, your legs feel like they're going to give out and you're cursing your trainer. You are putting your whole effort into this workout.... Or, are you? How are you measuring your effort level? To get results, you have to be outside of your comfort zone; this is not negotiable. But, how do you know what that zone looks and feels like?

There are a couple of different ways to gauge your efforts. The first way is using the Rate of Perceived Exertion (RPE) scale. This is using a scale of 1-10 to give a number to your effort level:
1: very light activity - watching television
2-3:  light activity - leisurely walk
4-6:  moderate activity - could exercise at this level for hours, easy to hold a conversation
7-8:  vigorous activity - working hard, out of breath, can only speak a sentence
9:  very hard activity - unable to maintain for long period of time, short of breath, can barely speak a word
10:  maximum effort - feels impossible to continue activity, almost on the verge of being sick

The key word here that can get you into trouble is "perceived;" what I perceive to be extreme exertion might be different from what you perceive. Someone new to exercise might not know what maximum effort really feels like. That said, the scale can be useful to some of these people. It can help to get you in tune to your body, your breathing, and let you focus on how you're feeling throughout the workout, without having to think about numbers. But, this will only get you so far...

To maximize your gym time once you become a bit more fit and experienced, I highly recommend making an investment in a good heart rate monitor to gauge your efforts. This is a training tool that is worn like a wristwatch. What makes it so useful is that when worn with the corresponding chest strap, you can actually see what your heart rate is. The chest strap wirelessly transmits your heart rate to the watch. No hiding from the truth here! You can very quickly assess whether you can keep going at your current pace, or if you should pick up in the intensity.

When shopping for a heart rate monitor, I recommend investing in a model that allows you to input your personal information, such as your age, height, weight, and gender. Since all of these factors influence the parameters of the difference training zones and your caloric burn, those that capture this specific information can give you the most accurate information.

I have broken up with several heart rate monitors, but have finally found the love of my life! A model that I have been using for almost 2 years now has all of the afore-mentioned features, and also offers a very intuitive, user-friendly interface can be found here: http://www.polarusa.com/us-en/products/get_active/fitness_crosstraining/FT4. A bonus feature of this model is that most of the cardio machines at the gym will pick up the wireless transmitter and display your heart rate on the machine's monitor. You can certainly shop around (don't forget about eBay!), but I encourage you to choose a model that allows you to personalize. This can help you reach your goals even faster!

Chia Pudding

One of my favorite sweet treats is tapioca pudding. Sadly, it is loaded with extra sugars and junk that I don't want or need! Not anymore.... This is so good you won't even miss tapioca pudding! And, it offers versatility to make it your own yummy, sweet, creation.

Still think chia is only for those creepy planters you used to get as gag gifts? Read more here:  http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html

Chia Pudding w/raisins and chocolate chips

Chia Pudding
serves 3-4

1 C non-dairy milk (I use almond)
1/3 C chia seeds
1/2 t vanilla
Possible add-ins:  raisins, dried fruit, chocolate chips, coconut flakes, walnuts... use your imagination!

Combine milk, chia seeds and vanilla in a container with a tight-fitting lid; I used a glass jar. Shake to combine. Refrigerate for at least 4 hours, or overnight. Chia seeds will expand and absorb some of the milk, creating a pudding consistency. Stir and scoop some out into a small bowl and add treats as you wish! I have shown mine with raisins and some melted chocolate chips.

Workout in the Park

There is a park near my house that has been begging me to hold some sort of outdoor workout, and I'm finally going to give in!

I'm putting together an outdoor sweat session at Kletzsch Park in Glendale, WI. These workouts will be a blend of cardio and strength, giving you the most bang for your buck! For now, I am thinking Wednesdays from 6-7am and Saturdays from 9-10am. No equipment will be necessary, just a towel or mat, and a bottle of water. We will be meeting in the open area just north of the park building on Milwaukee River Parkway. There is plenty of parking, as well as restrooms and drinking fountains nearby.

Provided there is enough interest, the first workout will be Saturday, July 21st at 9:00am. Register now on Meetup to reserve your spot:  http://www.meetup.com/Gym-Junkie-Outdoors/events/72948562/

Hope to see you there!

p.s. If you like me now, "like" me on Facebook too! https://www.facebook.com/GymJunkieKatie

Recipe for Health: Protein Pancake

We've all heard that breakfast is the most important meal of the day, but are you maximizing your calories in the morning? Protein is what builds and maintains muscles, but it also takes longer for your body to digest than carbohydrates, so it makes you stay fuller, longer. This may set you up for success the rest of the day by curbing cravings, giving you the most bang for your buck. Instead of having a bowl of sugary cereal, which will leave you hungry 2 hours later, try some protein!

Here is a simple, versatile recipe made with staples that you probably already have. Dress it up with fresh berries, or even throw some diced apples into the batter for a delicious start to your day! This is also good made ahead of time and served cold if you're on the run. It is a great post-workout meal, giving you a whopping 20 grams of protein to help those muscles repair themselves.

Protein Pancake
Olive oil spray
4 egg whites
1/2 C quick-cooking oats
dash of cinnamon
dash of sugar (optional)
fruit (optional)
agave or syrup (optional)

Preheat a small skillet over medium heat, spray with enough olive oil to lightly coat. In a medium-sized bowl, whip egg whites, oats, cinnamon and sugar. Pour into skillet and let cook 2-3 minutes on each side. Remove to a plate and top with fruit if desired. Also good is a drizzle of agave or syrup - don't go crazy here, less than a teaspoon is plenty.

Good For Your Mug: Mug Muffin

Muffins are at the top of my "Cannot Eat List", along with donuts and other morning pastries. Well, not anymore... Thanks to a recipe I adapted from Dr. Oz, muffins are back in my life - for good! This recipe takes about 2 minutes to make, but sticks with you for hours, curbing mindless snacking all morning. This power muffin contains ground flax seeds (flax meal) as the main ingredient. There is evidence that this super food might reduce inflammation as well as your risk of heart disease, certain kinds of cancers, stroke and diabetes. What's better than that? The homey smell it makes in your kitchen!

Mug Muffin
1 t coconut oil
1 egg
1/4 C flax meal (ground flax seeds)
1 t baking powder
2 t cinnamon
1 packet Stevia (or 1 t sugar)
1 T raisins

Directions:  Melt coconut oil in a coffee mug in the microwave, about 15 seconds. Add egg and mix with a fork. Add remaining ingredients to the mug and mix well with a fork. Microwave for 1 minute, remove and enjoy!

Recipe for Health: Portobello Mushroom Ragout

This simple, yet delicious recipe has become one of my favorites! It is high-volume, low-calorie and so versatile. Just one serving contains both soluble and insoluble fiber, which gives you a feeling of fullness and good intestinal health. It is virtually fat-free and contains no cholesterol. All that for only 92 calories per 3/4 C serving! Even better? It can be done in about 15 minutes.

Portobello Mushroom Ragout
Copied verbatim from The Best of Clean Eating (I could not find a thing  to make this recipe healthier than it already is)

2 T olive oil (I use garlic-infused)
1 medium red onion, diced
2 cloves peeled garlic, pressed or minced (I use minced, bottled)
2, 6 oz packages portobello mushroom caps, cleaned, trimmed and diced
1/2 t dried thyme (I use a little more)
1, 15 oz jar chopped plum tomatoes or 2 C chopped plum tomatoes (I use canned, low-sodium, diced organic)
Sea salt and fresh ground pepper to taste

Directions:  Heat oil in large skillet and saute onions until lightly browned, 3-4 minutes, stirring often. Add garlic, saute for about 1 minutes. Stir in mushrooms and thyme. Continue to cook over high heat until the mushrooms have softened and given off their juices, 2-3 minutes. Add tomatoes and cook until the mixture is thick, about 10 minutes. Serve over a little brown rice, bulgur wheat pilaf, cornmeal polenta or my personal favorite, shirataki noodles (stay-tuned for an entire blog on these babies - they are life-changing)!

Make Your Own: Peanut Butter

Move over Jif! Cut out all the hydrogenated oils found in store-bought varieties and make your own peanut butter. I could go on and on about my love for this spreadable delight, but I will spare you. This recipe takes my favorite food and marries it with a certain sweetness that cannot be topped, or at least shouldn't be! Forget the jam and eat this on whole wheat toast, with apple slices, or even a spoon - I won't tell.

Mitch's World-Famous Peanut Butter
*from the Hell's Kitchen cookbook, Damn Good Food
*recipe below makes about 4 cups; I recommend making a 1/2 batch
3 C salted nuts (peanuts, cashews, almonds, whatever you fancy)
6 T honey
5 T brown sugar
2 1/2 t salt (I leave this out - the salt from the nuts is enough)
7 T peanut oil
5 T unsalted butter

Directions:  Preheat oven to 375 degrees. Shake peanuts onto a rimmed baking sheet and place on the center rack of the oven. Roast 25 minutes. Rotate the pan 180 degrees and roast another 25 minutes, checking occasionally. Nuts should be dark brown when done. Remove from oven and let cool to room temperature.

Place peanuts in food processor fitted with steel chopping blade and process on low until finely ground, about 30 seconds. Do not overblend; you want chunky, not grainy.

Dump ground nuts into a large mixing bowl. Add honey, brown sugar and salt (if using) and blend. Add peanut oil melted butter; blend.

Spoon peanut butter into a container with a tight-fitting lid. It will keep at room temperature for up to 4 weeks. After setting for awhile, oil may begin to separate, just mix back in before serving.

Circuit Training 3

Need ideas to get your sweat on? This circuit workout gets the job done in 1 hour or less! It does require some equipment:  a stability ball and some light to medium hand weights. Each circuit is repeated once with minimal rest in between. Keep your heart rate up and keep those calories burning!

Warm-up - 5 minutes:  Do some marching in place, side stepping, walking, etc. Lightly move your body for about 5 minutes to warm up your muscles and prepare them for the workout. I recommend saving your stretching for after the workout.

Circuit 1
Push-ups on stability ball - 15 repetitions:  Roll out face down on stability ball. Roll forward until your legs are supported on the ball, palms are on the floor, directly below your shoulders or slightly wider. Lower your chest towards the ground, then push back up to starting position. Only go down as far as you feel comfortable. Remember to keep your back flat, core engaged. Tip:  the more of your body that is on the ball, the easier these will be. For a challenge, keep rolling out until only the tops of your feet are on the ball, being careful to never let your back sag.
Lat pullovers on ball - 15 repetitions:  Lie face up on the ball. Walk your feet away from your body until only your head, neck and shoulders are supported on the ball. Push your hips up so they aren't sagging to the floor (glutes and hamstrings have to work here). Hold 1 heavier weight with two hands directly over your sternum. Keeping your arms straight, drop both arms back over your head until you feel a pull through your "butterfly wing" muscles in your back. Using those same muscles, pull your arms back to starting position.
Side leg lifts on ball - 15 repetitions/each side:  Lie on your side on the ball with your legs straight, feet stacked; the ball should be between your armpit and hip. Bottom hand can be on the floor to help you balance, top hand on your top hip. Keeping feet flexed, raise your top leg towards the ceiling and lower back down to starting position. Repeat 15 times on each side.
Reverse fly on ball - 15 repetitions:  Lie face down on the ball, with your stomach resting on the top of the ball, arms and shoulders should be free here. Extend your legs wide behind you so that you're on your toes with your legs straight. With one weight in each hand, raise your arms to the side, slightly lifting your upper body at the same time. You will feel this in your upper and lower back. Repeat 15 times.
Jumping jacks - 1 minute
Repeat Circuit 1 from beginning

Circuit 2
Tricep kickbacks - 15 repetitions:  Stand with your legs and feet together, 1 weight in each hand. Bend your knees, lower your chest until it is parallel to the floor. Bring weights up to your armpits, arms bent. Lock your elbows into your side and kick your palms back, squeezing through the backs of your arms. Repeat 15 times.
Weighted lunges - 15 repetitions/each side:   Start with your legs and feet together, 1 weight in each hand. Step your right foot forward until your left heel comes off the floor and you are up on your left toe in back. Lower your body down into a lunge, making sure your right knee does not extend past the center of your right foot (looking down in thisto  position, you should be able to see your big toe). If your knee is going too far forward, increase your stance by shifting your front leg forward, or your back leg back. Aim to lower down until your quadricep is at 90 degrees with your calf. Raise your body back up, step your foot back to starting position. Repeat on other side. Continue until each foot has stepped forward into a lunge 15 times.
Wood chop - 15 repetitions/each side:  Assume a squat position, holding 1 weight with both hands. Lower down into a squat, pivoting on your left toe, reaching the weight down to the outside of your right foot. As you rise back up, twist through your torso to the left corner of the room, pivoting on your right toe. Repeat to the right side 15 times, then switch to the left side. This movement should look like you're chopping wood.
Water pour - 15 repetitions:  Standing tall with your legs and feet together, hold 1 light weight in each hand. Keeping your arms straight, lift them up to your sides so that your body looks like the letter "t"; once arms are up, rotate palms like you're pouring out a pitcher of water, keeping your arms up. Hold for a beat, then rotate back. Lower arms back down to your sides. Repeat 15 times.
Stairs - 3 minutes:  They can be in your house, outside somewhere, wherever. If you don't have stairs, run in place for 3 minutes.

Repeat Circuit 2 from beginning

Circuit 3
Tricep overhead press - 15 repetitions:  Stand with your feet together, legs slightly bent. Take 1 weight in each hand, or 1 weight with both hands; raise it up over your head. Bending your elbows, lower weight(s) down like you're scratching your back. Squeezing through the backs of your arms, raise weight(s) back to starting position over your head. Be careful not to let your back arch here; tilt your hips forward and keep your back straight. Repeat 15 times.
Static bicep curl - 16 repetitions/each side:  Stand with your feet together, legs slightly bent, 1 medium weight in each hand. Raise your palms up, bending your elbows to 90 degrees; this should look like you're holding a platter in your hands. Keep your left arm where it is, bent at 90, while your right arm lowers back down to starting position. Do 8 bicep curls with your right arm while your left arm hold that 90 degree bend. Once you've done 8 curls on the right, switch to the left side, this time your right arm stays bent at 90 degrees. Once you've done 8 on the left, switch back to the right. Do this 2 times so that each arm gets 16 curls.
X-squat - 30 repetitions:  Assume a squat position with your legs wide; no weights needed here. Lower down into a squat and tap your fingers on the floor. Raise your body back up, reaching your hands to the ceiling. If you can't reach the floor, just lower down as far as you can and tap your forearms on your quadriceps. Do 20 at a quick pace. For the last 10, add a jump when you come up, reaching for the ceiling. Heart rate should come up here.

Repeat Circuit 3 from beginning

Circuit 4 - Core
Plank with shoulder taps - 15 repetitions/each side:  Assume plank position (http://gymjunkie-katie.blogspot.com/2011/07/plank-you-very-much.html). Instead of being on your forearms, come up so that you are on your hands; they should be directly below your shoulders. Carefully, but quickly, pick your right hand up from the floor and tap your left shoulder; return to plank. Repeat by bringing left fingertips to your right shoulder. Quickly repeat until each shoulder has been tapped 15 times. These are fast, your weight slightly shifting from side to side.
Plank with running - 15 repetitions/each side:  Staying in the same plank position (you can take a short rest after previous exercise), bring your right knee towards your left armpit, squeezing through your abs. Return to plank, repeat with your left knee to your right armpit. Repeat 15 times.
Repeat Circuit 4 from beginning

Cool-down - 2-5 minutes:  Gently march in place until your heart rate has come down and your breathing has returned to normal.
Stretch

Superbowl Fouls

The Superbowl can be right up there with Thanksgiving when it comes to calories. The nachos, dips, cheese, sliders, pigs in a blanket and beer can all add up to feeling like you put on Aaron Rodgers' equipment and then strapped a couple footballs to each hip. Don't let your Superbowl festivities derail your healthy train!

As with any other special event that involves food, plan ahead. If you know you're going to a party in the evening, make sure you log some miles in the gym. Eat some lean protein right after your workout to prevent overeating later. For the rest of the day, go a little lighter than usual, "banking" some of your daily allowance of calories for something special at your party.

Bring it! A healthy dish to share, that is. A big salad with dressing on the side, some roasted veggies or a fruit salad are a few suggestions. This way you know there will be at least one healthy option for you to fill up on.

Hydrate. Make sure you're drinking extra water all day. This will help keep you from getting bloated later on, and it will keep you feeling fuller. Bring some seltzer water to your party; the bubbles will keep you feeling even fuller and might stop you from overindulging. You might even drink it instead of beer!

Allow yourself ONE treat. Choose wisely - there is no re-play here!

Recipe for Health: Energy Star Granola Bars

Start your year off with a new snack recipe that is as portable as it is versatile! Use your favorite dried fruit and nuts. After they've cooled, wrap them individually and keep in your desk, purse or glove compartment for on-the-go snacks.

Energy Star Granola Bars
adapted from recipe in Fitness Magazine, March 2011
1 C quick-cooking oats
1/2 C whole-wheat flour
2 T Chia seeds
1/2 C Grape-Nuts cereal
1/2 t ground ginger
1 egg, beaten
1/3 C unsweetened applesauce
1/4 C honey
1/4 C brown sugar
2 T oil (grapeseed, canola, olive, or coconut)
1 16 oz package mixed dried fruit pieces
2 T pumpkin seeds
1/2 C chopped walnuts
1/4 C dark-chocolate chips (optional)

1. Preheat oven to 325. Line an 8x8 inch pan with aluminum foil and spray with olive oil.
2. In a large bowl, combine oats, flour, chia seeds, cereal and ginger. Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in remaining ingredients.
3. Spread mixture evenly in prepared pan. Bake for 30-35 minutes or until lightly browned around edges. Cool completely. Use edge of foil to lift bars from pan. Cut into bars.