Transformation Tuesday or nah?

Hi Team,

I know we’re all busy and trying to sneak healthy habit into out busy lives.

Just wanted remind you that the goal is to make this change habitual.

Make lots of small changes until you’re ready for bigger changes.

http://www.lifehack.org/articles/lifestyle/5-simple-stretches-boost-your-energy-your-office-desk.html

NO-BAKE CINNAMON OATMEAL TRUFFLES (NO ADDED SUGAR OR OIL)

This recipe was found here, by a coworker. I decided to share it here with you.

NO-BAKE CINNAMON OATMEAL TRUFFLES (NO ADDED SUGAR OR OIL)

January 6, 2014 by Lauren 31 Comments

Just another truffle recipe?

…maybe…but this blog is where I post what I’ve been eating, making, etc., and since I’ve been eating a boatload of these lately, I had to post them!

My husband and I literally fight over these (and by ‘fight’, I mean I hide them, he sniffs them out, eats them, and then gets yelled at and beat by yours truly). 

So, with all of the truffle/snack-ball recipes out there, let’s have a gander at why you might want to try these:

• Only 5 ingredients (Claire Robinson says salt is a freebie, so no comment lip.)
• Sugar and sweetener-free
• Added cinnamon helps control insulin and blood sugar levels
• Oats add fiber and keep you full
• Walnuts add omega-3 for things like healthy skin and depression
• Only 82 calories per truffle

CINNAMON OATMEAL TRUFFLES (VEGAN, GLUTEN-FREE)

 

PRINT

PREP TIME

10 mins

TOTAL TIME

10 mins

 

Author: Lauren Goslin

Serves: 12 truffles

INGREDIENTS

• 1 c. oats
• ½ c. walnuts (pumpkin seeds also work if you are nut-free)
• ¾ t. cinnamon (pie spice is also delicious)
• ¼ t. salt
• 12 dates (I use Medjool dates, so they are fairly large)
• 1 T. water

INSTRUCTIONS

1. Process the oats, walnuts, cinnamon, and salt until the oats and walnuts are ground into the consistency of a meal.
2. Remove the oat/walnut mix.
3. Process dates until they are broken down and form a ball of paste in the processor.
4. Add back the oat/walnut mix, along with the water.
5. Process until well combined.
6. Roll into approximately 12 balls.
7. Eat immediately or refrigerate.

NOTES

Nutrition facts are based on using walnuts and cinnamon. Weight Watchers points (new system):

NUTRITION INFORMATION

Serving size: 1/12 of recipe Calories: 82 Fat: 3.5 g Saturated fat: 0 g Unsaturated fat: 3.5 g Trans fat: 0 g Carbohydrates: 11.5 g Sugar: 5.4 g Sodium: 51 mgFiber: 1.8 g Protein: 2.4 g Cholesterol: 0 mg

Substitutions/additions  made:

Added 2 tablespoons almond butter

Almonds instead of walnuts

Almond milk instead of water

Roll in ground chia, almonds and flax seeds

You can roll in raw cocoa, coconut flakes, add chia, flax, dried fruit, to batch etc…your pantry’s the limit ;)

Welcome 2016

Hi Team,

Welcome to our first 2016 Fitness Group. This is group is to help motivate each other to make healthy choices.

Healthy weight loss is 1-2lbs per week. However  you can lose up to 10lbs in your first week or two if you do it right. The goal here is to actually keep it off.

DO:

Drink at least 60oz of water a day

Choose lean proteins (chicken breast, fish, lean cuts of beef: sirloin, top round, bottom round, egg whites, tuna)

Eat plenty of good carbs ( green veggies, nuts, sweet potato, squash)

Chose grains instead of starches ( oatmeal, brown rice, barley, quinoa, chia)

Plan your meals with meat and plenty veggies. If you need dessert then add fruit.

Try not to eat out (processed foods /fast foods) during the week. Save it for weekends when it’s harder to say no.

Take your 10 minute breaks! You can walk half a mile in 10 minutes. Both breaks will equal 1 miles a day!

Avoid:

Soda

Juice  (choose fresh juice if you’re craving it)

Bad carbs

Processed food

dairy

If you don’t have a gym membership start here:

If you have a jump rope do that for 1 minute before your workout. Otherwise you can do burpees to get your heart rate up.

Next weigh in will be 1/15/16

Daniel Fast 2014- HAPPY NEW YEAR!

HAPPY NEW YEAR! 2014 is here!

I mentioned before that I changed my eating habits last year (2013) after complete the Daniel Fast with my church Zoe Christian Fellowship of Whittier. #ZCF This year on January 6, 2014 we will begin the fast again.

I will take you all through my 21 day journey of this vegan diet plan.

Fruits & vegetables
Plenty of water
Natural sweeteners


The following is not allow:
No sweeters
No bread
No artificial or processed foods nor any chemicals
No yeast
No dairy

If you want to know more about the fast check out  the website www.daniel-fast.com

They have lots of great tips, reading instructions & recipes.

Please check with your doctor before you decide to proceed with new diet plans.

Breakfast- Cereal- Hot or Cold

Here is my own combination of cereal. When its hot, its more like a porridge.


1/2 c - Oat bran
1/2 c - Wheat bran
1 c - Almond Milk or Coconut Milk (not from the can)
1/2 c- Water (use water if you are heating this over the stove)
1-2 tsp - Raw or Organic Sugar (you may use artificial sweetener instead)

For the hot cereal:

Mix all ingredients in a pot. Heat on medium-low fire until it reaches desired consistency.

For Cold cereal:

Mix all ingredients (except the water. Its not needed) in a 16oz mason jar. You can do this the night before. When you are ready to have breakfast, just open your jar and go for it!

Hope you enjoy as much as I do!

Breakfast- Dukan Pancake

I had a coworker tell me about this pancake so I can to look it up. Its called the Dukan Diet Pancake. I've seen so many variations of this pancake. I'm going to show you mine.


2tbs- Oat Bran
2tbs- Wheat Bran
2Tbs- Nonfat Greek Yogurt
1- whole egg or 2 egg whites

1- Tbs of Oil ( just to grease the pan with. Do use a paper towel to soak up any excess oil)

Mix ingredients really well.
heat your frying pan
add oil to the pan and remember to use a paper towel to soak up excess grease
This is not a regular pancake. You want it to be more than golden brown.
The pancake needs to cook 4-5 mins on each side

You can get creative and add Stevia, vanilla, coco powder, or cinnamon.
Add fresh fruit on top.
The pancake is low fat, low carb and if you use 2 egg whites you get Protein!

Hello

Hey Folks

I this year (2013) I've journeyed though a much healthier lifestyle. I began my hear with the Daniel Fast. Where my spiritual side guided me through the battle to better eating. During the fast I noticed the changed in my body. I now have more energy and I am less fatigued. Today I am pescetarian, so I eat most seafood & vegetables. Today I am healthier and leaner. I've lost a total of 25lbs, just by  eating better and exercising.

If I can do it, SO CAN YOU!