Monday, July 29, 2013

Lean, Mean, and Green

One of the best ways to get a few servings of fruits and vegetables in one sitting is by making a smoothie. When I started experimenting with adding spinach and other greens to smoothies, I was a little nervous. A green smoothie? How will I get past the color to actually drink it? Won't it taste like....dirt?

Well, I've actually found the opposite! With the right amount of leafy greens, you can have a beautiful, sweet smoothie that gives you energy and tons of nutrients, without tasting like feet. And, this one is perfectly refreshing for hot summer days!

Lean, Mean and Green Smoothie
8 ounces coconut water
2 C greens (kale, spinach, collard or turnip greens, or a blend of them all)
1 banana
1/2 C fresh pineapple
1 scoop favorite protein powder (I use Sun Warrior Plant-Based protein:  http://www.sunwarrior.com/product-info/warrior-blend/)
Handful of ice cubes

Blend all in a blender or food processor until smooth. Enjoy right away.



Sunday, July 21, 2013

Granola Bar Muffins

I love experimenting with homemade granola bars! This is one of my favorite foods to try new things with. Granola bars are so versatile and easy to customize to suit your favorite flavors. And, they are the perfect portable snack for on-the-go nutrition. The recipe below has become a staple of mine. I've been making these in a muffin tin to have perfect portion control. And, this particular recipe produces a treat that stays together and resists crumbling!

Muffin Granola Bars
2 C gluten free oats
1 C gluten free oats
1/4 C almonds, chopped
1/4 C flax meal (ground flax seeds)
1 t cinnamon
1/2 C shredded, unsweetened coconut
1/3 C maple syrup
1 T coconut oil
1/4 C honey
1/4 C milk
1 t vanilla extract
1/4 C egg whites
1/4 raisins

Preheat oven to 350 degrees. Lightly spray a muffin tin with olive or coconut oil. 

Blend 2 cups oats in a blender or food processor until ground to flour consistency. Pour into mixing bowl with 1 cup oats (unground). Add flax meal. Put almonds in blender or food processor and use chop feature until you have small pieces. Add this to oats, oat flour and flax meal. Add cinnamon and coconut. Combine syrup, oil, honey in small saucepan and melt on stove until runny (this can also be done in microwave). Add runny mixture to dry ingredients. Add milk and egg whites. Stir all to combine. Add raisins and mix well. Fill muffin tin with mixture; it should fill 12. Bake for 15 minutes. Remove from oven, let cool completely, and store in an airtight container in the fridge. These can also be frozen to last longer. 

Tuesday, July 2, 2013

Paleo Fudge

One of the best ways to enjoy chocolate is in the form of fudge! Unfortunately, these adorable, melt-in-your-mouth squares can pack up to 400 calories and over 20 grams of fat in one little square! That's way too much for my calorie budget. Time to experiment...

Many of you may have heard about the Paleo, or "Caveman" Diet. In short, it is eating in a way that mimics the way our caveman ancestors ate. This diet includes things like meat, seafood, vegetables and nuts. It excludes dairy, sugar, and processed foods. While I choose not to prescribe to any diets out there, I have had some fun experimenting with Paleo recipes that offer healthy versions of unhealthy favorites. This fudge recipe is great because it's easy, super rich and satisfying, and won't cause spikes in your blood sugar. Best of all? One square is only 98 calories!

Paleo Fudge
1/2 C unsweetened coconut
1/3 C coconut oil
3/4 C peanut butter
1/4 C honey
1/2 C unsweetened cocoa powder

Directions:  Mix coconut and cocoa powder together in a bowl. Stir coconut oil, peanut butter and honey over low heat until melted; add this mixture to the dry ingredients and mix together. Pour into an 8x8 inch square baking dish lined with parchment paper. Refrigerate for 3-4 hours. Remove and cut into 25 squares. Keep refrigerated in an airtight container.

Tuesday, June 25, 2013

GF Protein Pancakes

Pancakes remind me of lazy weekend brunches, bottomless cups of coffee, and pajamas. The pajamas come in handy here because pancakes also make me super sleepy! One short stack will zap any energy I have and ensure that my couch has a very defined Katie-shaped imprint on it by the end of the day.

I recently heard about making pancakes with cottage cheese. My first reaction? EW - that's disgusting! But, on a recent road trip, I gave in to a pancake craving and indulged myself. They were soooooo delicious! This was promptly followed by a nap in the car, and a lack of energy for the rest of the day. I figured the cottage cheese pancakes were worth a shot. And, guess what? They were AMAZING! Even my skeptical husband agreed that they were great. I even disclosed the ingredients before he tried them...

GF Protein Pancakes
1/4 C gluten-free oats (I found these at Trader Joe's)
1/4 C cottage cheese
2 egg whites
1/4 t baking powder
1/4 t vanilla extract
pinch of cinnamon

Directions:  Blend all ingredients in a blender or food processor until smooth. Heat a nonstick griddle or pan over medium-high heat. Pour batter onto the griddle to form two pancakes. Cook until bubbles start to form on the top - about 2-3 minutes. Flip and cook other side until done. These are great topped with berries and a drizzle of honey!

Monday, June 3, 2013

Fruit and Nut Energy Bites

A recent find at my local co-op health food store inspired me to create my own recipe for portable, delicious, bites of energy. With only six, simple ingredients and a food processor, you can create these in about 15 minutes! They are great as a pre-workout fuel, or a hunger-filler between meals. If you like Larabars, you're going to love these!

Fruit and Nut Energy Bites
3/4 C dates, pits removed (found a huge tub of 
these at Costco, pictured here)
1/4 C honey
2 T coconut oil
2 T walnuts
2 T sunflower seeds
1/4 C shredded, unsweetened coconut

Directions:  Preheat oven to 350 degrees. In
the bowl of a food processor, puree dates until broken up fairly well (1-2 minutes). Meanwhile, heat the honey and coconut oil in a microwave-safe dish for 30 seconds, or until melted and runny. Add honey, coconut, walnuts, sunflower seeds and coconut to the dates and process for another 1-2 minutes, or until well-combined. Using a spatula, transfer contents to an 8x8 inch square baking dish and bake for 12 minutes. Remove, cool, and cut into 16 squares. Store in an airtight container in the fridge.

Monday, May 6, 2013

Kettle Corn - A Healthier Way

The sweet and salty flavor that kettle corn provides has made this treat one of my favorites! You can keep your movie theater popcorn swimming in fake butter - I sneak this stuff into the movies instead. Why else carry a large purse if not to put healthy treats in?

This one took tons of trial and error, not to mention batteries in my smoke detector. It was all worth it though - I finally have a recipe and technique that make the best kettle corn I've ever tasted!

The key is to heat the oil and sugar on medium heat, crank it up to high when you add the kernels, then take it back down. Another trick is to let the pot sit on the hot burner for just a few seconds in between shakes so that it doesn't burn. It's tricky and it requires you to stand right by your stove through the whole process, but the end result is sweet and salty goodness that beats any store-bought brand.

Kettle Corn
2 T coconut oil
1 1/2 T sugar*
1/2 C popping corn
dash of salt

Directions:  Heat large saucepan on medium-high heat. Melt coconut oil until watery-looking. Add sugar and stir by tilting the pot around to get it all mixed. Crank the burner to high heat (have kernels measured out prior so they are ready to add right away) and add popping corn, put on tight-fitting lid and shake the pan to get oil on all the kernels. Listen for the oil to start popping the corn. Once you hear a few pops, shake the pan over the heat. Turn the heat back down a little to medium-high. Alternate between letting the pan sit on the burner for a few seconds, and shaking the pot over the stove. Once the popping has slowed, remove from the heat and continue to shake until the popping stops. Let the popcorn cool completely, add salt to taste, and store in an airtight container or zipper bag.

*I have also tried this recipe with stevia to taste and it was quite good!

Monday, April 22, 2013

Salmon with Asparagus and Lemon Zest

I have found no easier or tastier way to prepare salmon than this recipe. All you need is some parchment paper, a large cookie sheet, and about five minutes to put it all together. When buying fish, remember salmon is one to buy wild. Farmed salmon is treated with dyes and other unnecessary additives that our body doesn't need.



Salmon with Asparagus and Lemon Zest
4 wild salmon fillets (6 ounces each)
1 lb. asparagus
2 lemons
4 t capers
4 t olive oil
ground salt and pepper



Directions:  Preheat the oven to 400 degrees. Place each salmon fillet on a large piece of parchment paper. Wash and trim asparagus, cutting each stalk in half. Place 1/4 lb. of asparagus on top of each salmon fillet. Zest the lemons over each salmon fillet (if you don't have a zester, you can use a fork to scrap the side of the lemon; you just want thin strips of lemon peel). Spoon 1 teaspoon of capers onto each fillet. Drizzle each fillet with olive oil. Add fresh ground salt and pepper to each one to taste. Fold/twist parchment paper to form a little "envelope" for each fillet to cook in, as shown in the photo. Place the salmon envelopes on a cookie sheet and bake in the oven for 15 minutes, or until done. This entree goes very nicely with a side of cous cous or a green salad.

Wednesday, April 3, 2013

High Intensity Interval Training 2

It's time to sweat! Use the circuits below to get your heart rate up, burn calories and build muscle. This High Intensity Interval Training (HIIT) workout is an effective way to train if you have about an hour. What's HIIT? Read more here:  http://gymjunkie-katie.blogspot.com/2013/03/high-intensity-interval-training-1.html. The idea behind this method of training is to work as hard as you can for each minute of work, and recover at the end of each circuit so you can do it again. Make sure to start with five minutes of warming up and end with five minutes of cooling down, followed by some light stretching.

HIIT 2
Equipment:  weights, step or stair

5:00 Warm-up - light cardiovascular activity

Circuit 1 - 1 minute/each
run-ups on step – right leg
lunge on step – right leg
run-ups on step – left leg
lunge on step – left leg
front shoulder raise with weights
rest

Repeat 3 times


Circuit 2 - 1 minute/each
toe taps on step - running in place, alternating feet
squat on top of step
toe taps on step - running in place, alternating feet
back row – right arm
toe taps on step - running in place, alternating feet
back row – left arm
rest

Repeat 3 times

Circuit 3 - 1 minute/each
jumping jacks
bicep curls
high knees - running place, pulling knees up as high as possible
push-ups - hands on step, toes/knees on floor
alternating front kicks
plank

Repeat 3 times

5:00 Cool down - light cardiovascular activity
Stretch



Monday, April 1, 2013

Chocolate Mug Cake

Sweets have such power over me! Once I start, I have a hard time stopping. I have literally gone home sick from work on my birthday before when co-workers brought me birthday treats that I ate with reckless abandon. With this cake recipe, the portion control is done for you! Craving some chocolate, but don't want to sabotage your hard work? Try this single-serving mug recipe for a delicious sweet treat that won't break the calorie bank!

Chocolate Mug Cake

1 1/2 T cacao powder (can use cocoa powder, but cacao powder is a healthier choice)
3 T flour (gluten-free and whole wheat work well here)
1 1/2 T coconut sugar (can also use regular sugar, but coconut sugar has a lower glycemic index and has less effect on your blood sugar than regular sugar)
1/4 t baking powder
1/8 t salt
3 t coconut oil, melted
1/2 t vanilla extract
3 T almond milk

Directions:  Lightly mist the inside of a large coffee mug* with olive oil. In a small bowl, combine all dry ingredients and mix well. Add wet ingredients and mix until combined and smooth. Pour all ingredients into the coffee mug and microwave for one minute. Remove, let cool for one minute. Enjoy straight from the mug, or remove to a separate bowl.

Did you miss last week's mug recipe? Enjoy a quick and easy breakfast:  http://gymjunkie-katie.blogspot.com/2013/03/smuggled-eggs-good-for-your-mug.html

*This mug's story... My dear friend, Carrie, gave me this mug for my 30th birthday. It reads:  "Live your life with the desire to make a difference." Are there any better words to start your day with?

Wednesday, March 27, 2013

High Intensity Interval Training 1

To say I really like working out would be an understatement. I don't exactly jump out of bed at 4:30 a.m. and smile all the way to the gym, but I can honestly say I smile once I'm there. That smile turns into full-on elation when I'm done with a workout. If I could bottle that post-workout feeling that comes from the rush of endorphins, the increased blood flow, and the feeling of toxins leaving your body, I would be rich, and maybe even finally own a dishwasher.

But, there are other things I love:  reading, baking, watching way too many Showtime series to mention, writing blogs, seeing friends. And, things I need to do:  work, cook, clean, sleep, laundry. Like most people, I don't have a ton of time to spend at the gym. To get the job done quickly, I do High Intensity Interval Training (HIIT) at least twice a week, with random cardio and strength on the other days. 

HIIT is a method of training that burns loads of calories while simultaneously building lean muscle AND increasing your cardiovascular fitness. The theory behind HIIT is simple:  alternate short bursts of high-intensity cardio work at your maximum effort with some working recovery in between. While there is no set formula for a HIIT workout, I use the working recovery time to do more strength-based exercises that allow my heart rate to come down a little.  This type of workout is efficient, and much of it can be done with little equipment. Below is a workout for you to try either at home or at the gym. All you need is a jump rope and some weights. Each exercise should be done with little recovery and transition time in between. Begin with five minutes of warm-up and end with five minutes of cool-down and stretching. 

HIIT 1

Equipment:  weights, jump rope

5:00 Warm-up - light cardiovascular activity


Circuit 1
0:30 burpees
0:30 plank
0:30 push-ups
0:30 squats
0:30 mountain climbers (holding a plank position, alternate pulling knees to chest quickly)
1:00 rest

Repeat 4 times

Circuit 2
1 minute jump rope
0:30 squat jumps (regular squat, but with a hop when you rise up)
1 minute jump rope
0:30 bicep curl
1 minute jump rope
0:30 reverse fly (standing, one weight in each hand, bring chest parallel to the floor, and raise arms out to the side - targets back muscles)
1:00 rest

Repeat 4 times

Circuit 3
0:30 turbo lunges (lunge position, alternating each side with a hop in between)
0:30 front kicks
0:30 shoulder press
0:30 jumping jacks
0:30 side plank (right)
0:30 side plank (left)
1:00 rest

Repeat 4 times

5:00 Cool-down - light cardiovascular activity
Stretch

Monday, March 25, 2013

Smuggled Eggs: Good For Your Mug

This is the first in a short series I'm going to call "Good For Your Mug." In my search for healthy, easy, fast recipes, I have come across some interesting methods for time-saving shortcuts. One of the shortcuts that I have been using a lot lately can be found right in my cupboard:  my coffee mug*. I have been experimenting with some ingredients to bring you the best, most fool-proof recipes that make getting a quick meal together easier than ever. Bonus:  mugs provide the perfect portion control!

This first recipe has served me well for breakfast, lunch, and dinner. It is versatile and can be changed to include your favorite meats, vegetables, and cheeses. It packs a protein punch and is ready in 2 minutes - can't beat that! Need more reasons to eat eggs? Read:  http://gymjunkie-katie.blogspot.com/2011/08/eggs-all-theyre-cracked-up-to-be.html

Smuggled Eggs
1 egg
1/2 C egg whites
1 T favorite salsa (I used Trader Joe's Cowboy Caviar)
1 slice of deli turkey
1 T favorite cheese (I used feta)
Olive oil spray

Directions:  Spray a large, microwave-safe mug with olive oil. Combine all ingredients EXCEPT turkey and cheese; mix well with a fork. Place in the microwave for 1 minute. Remove, stir, add turkey and cheese, and place back in the microwave for 1 more minute. Watch it during the last 30 seconds, as it starts to rise and can make a mess if your mug isn't quite big enough. Remove and empty onto a plate - or enjoy straight from the mug!

*This mug's story... This mug is from The Chocolate Chicken in Door County, WI. Having wanting to go there for years, I finally planned a weekend trip with friends. As soon as we sat down to dinner, my husband began not feeling well. Long story short, he ended up in the hospital having emergency surgery. The one place he wanted to go while we were in Door County was The Chocolate Chicken for a cup of coffee. So, we went for him and got him this mug. I still haven't planned a trip back....

Wednesday, March 20, 2013

Recipe for Health: Simple Gluten Free Muffins

My gluten free baking adventures have lead me to a tasty, super simple, versatile muffin recipe! Gluten free baked goods can often be dry and heavy. With some experimenting, I've finally found the right combination of ingredients to make this one a yummy crowd pleaser. The versatility of this recipe makes it easy to add your favorites and customize it to your liking. Choose from the add-ins, or create your own! I recently made a batch of cinnamon raisin and the house smelled amazing...

Gluten Free Muffins
2 C gluten free all purpose flour (I used Trader Joe's brand)
1 t baking soda
1 1/2 t xanthan gum
1/8 t salt
1/2 C coconut oil
1/2 C honey
1/2 C non-dairy milk (I used unsweetened almond milk)
2 eggs
1 C applesauce
1 t vanilla

***Options for add-ins:
1 t cinnamon
1 C chopped, peeled apples
1 C dried fruit (I've used raisins and gogi berries in two separate batches; both were delicious)
1/2 C nuts
1 C blueberries (I used fresh for one batch - YUM)

Directions:  Preheat oven to 350 degrees and line muffin tin with paper muffin liners. Combine flour, baking soda, xanthan gum and salt in a large mixing bowl. In a large microwaveable bowl, combine oil and honey and microwave for 30 seconds, or until oil is melted and the two are very runny. Beat into this mixture the milk, eggs, applesauce and vanilla until combined and smooth (do quickly, as the coconut oil returns to a solid at room temperature). Add to the dry ingredients and stir until batter is smooth. Choose your add-ins and mix them in here. Pour into prepared tins. Bake for 15-20 minutes, or until golden brown on top and springy to the touch. Cool and store in airtight container in the fridge or freezer. Makes 15-18 muffins.

Wednesday, March 13, 2013

Recipe for Health - Gluten Free Flour Tortillas

Since cutting down on my gluten intake, I have been severely limiting myself on one of my favorite go-to quick snacks - a peanut butter and jelly tortilla wrap. They worked for breakfast, lunch, dinner and everything in between for a quick, portable, fiber and protein fix. When I tried to find gluten free tortillas in the grocery stores, I either a) couldn't find them or b) wasn't willing to pay $5/bag for them. So.... I started experimenting at home.

My first attempt ended in a not-unpleasant, but not tortilla-like, crepe. They were okay-ish, but a little eggy. The second, egg-free attempt, was perfect!

Gluten Free Flour Tortillas
1 1/2 C Trader Joe's Gluten Free flour
1 1/2 t xanthan gum (I had to go to Whole Foods for this. Warning:  it was expensive, but you need very little of it at a time in gluten free baking, so it lasts awhile.)
1 t baking powder
1/2 t salt
3 T coconut oil
2/3 C warm water

Directions:  Mix all the dry ingredients together. Add oil and use hands to incorporate; texture will be lumpy at this point. Add warm water and mix. The dough will be VERY sticky and look like the picture on the right. Once mixed, let the dough rest for 5 minutes, during which the water will be absorbed and the dough loses some of the tackiness. Put a pan or griddle on high heat.

Use your hands to roll the batter into 8 separate balls (about golf ball size). Place one ball between two pieces of plastic wrap, flatten with your palm, and then roll out until very thin. The pre-cooked tortilla will be very fragile. Carefully remove from plastic wrap and place on hot griddle for 10-15 seconds each side. Remove and cool. Repeat for the rest of the dough.

Wednesday, March 6, 2013

Trick-Your-Friends Cookie Pie

Confession time:  I am smitten with sweets. I cannot be trusted to control myself in a room with chocolate anything. I only celebrate my birthday for the cake. I still run up the basement steps really fast because I'm afraid of what's lurking in the dark behind me. I will stick to food confessions.

You can keep your soda, chips, candy, and any other common vices, but do not take my cake, cookies or cupcakes. To be able to maintain a healthy weight AND enjoy sinfully delicious desserts, I have had to get pretty creative - chocolate tofu (not terrible), black bean brownies (pretty terrible), spinach and chocolate smoothie (tragic). Nothing has satisfied my sweet tooth and my daily calorie budget like this simple, high-protein, high-fiber, pie. All you need is a food processor, an oven, and a few unsuspecting friends. I have learned that I am running out of the latter - it seems people have figured me out...

Trick-Your-Friends Cookie Pie
2 cans organic garbanzo beans, drained and rinsed
1 C quick-cooking oats (can be gluten-free)
1/3 C organic applesauce
2 T melted coconut oil
2 t vanilla extract
1/2 t baking soda
2 t baking powder
1/8 t salt
1 C organic sugar (white, brown or coconut sugar)
1 serving stevia or to taste (if not sweet enough, add a pinch more)
1 C chocolate chips

Directions:  Preheat oven to 350 degrees. Lightly grease a standard-sized 9.5 inch pie plate. After beans are drained and rinsed, blend them in the food processor. Once smooth, add remaining ingredients EXCEPT chocolate chips. Run the food processor on highest speed until the batter is very well processed and smooth. Turn off the food processor and transfer the contents to a large mixing bowl. Fold in the chocolate chips. Pour everything into the pie plate and smooth out the top. Bake in the oven for 40-45 minutes, or until a toothpick inserted in the center comes out clean. Remove, cool, slice and serve. Keep the uneaten portion refrigerated - if there is any! And lastly, save sharing your secret ingredient for when the dishes are being washed.

Wednesday, February 27, 2013

Stride and Strength: Run, Sprint, Recover, Repeat

Go the distance with this treadmill workout. A series of runs with sprint intervals and recovery sprinkled throughout will boost your calorie burn, and your miles! For the sprints, take your speed up to the fastest you can safely handle for one minute. This means proper form, reducing your risk for injury. If you have to hold on to the treadmill, you're going too fast.

Stride


Minutes
Incline
Speed
0-3
1
3.5-4.0
3-6
1
4.5-6.0
6-8
1
5.0-6.5
8-9
1
Sprint
9-10
1
3.5-4.0
10-13
1
4.5-6.0
13-16
1
5.0-6.5
16-17
1
Sprint
17-18
1
3.5-4.0
18-21
1
4.5-6.0
21-24
1
5.0-6.5
24-25
1
Sprint
25-30
1
3.5-4.0


Strength
Equipment: heavy and light weights, mat

12 front lunges with bicep curl - right leg - lower down into lunge, as you rise back up, arms perform a bicep curl
12 front lunges with shoulder press - left leg - lower down into a lunge, as you rise back up, arms perform a shoulder press
15 chest presses with bicycles - on back, legs do bicycle movement with each press to engage core
15 tricep French presses - on back, arms straight, weights in hand, palms facing each other - lower weights down by ears and press back up to starting position
15 dead lifts with back rows - lead with your chest, maintain a flat back
15 squat jumps (no weights) - lower down into a squat position, come up and jump, reaching arms up, land back down with soft knees, repeat
15 side water pours - a light weight in each hand, raise arms out to side with palms facing forward (think 'T' position), rotate arms until palms face behind you (think of pouring water out of a pitcher)
15 push-ups
15 tiny suitcases (no weights) - lie on back, fingertips behind your head, curl knees up toward elbows, squeezing through your abs (think of trying to squeeze yourself into a tiny ball to fit into a - you guessed it - suitcase)

Repeat 2-3x