4 Ingredient Cookies, for you and the kidos!
1. 1 cup rolled oats
2. 2 super ripe bananas, mashed
3. 1/4 cup dark chocolate chips
4. 1/4 cup unsweetened shredded coconut
5. Preheat oven to 350 degrees. In a bowl combine ingredients until well mixed. Using a tablespoon, scoop mixture out and shape into a ball. Gently press the ball down to flatten a bit, to allow them to cook better. Place on grease baking sheet.
6. Bake for 12 to 15 minutes.
Enjoy! xo Amy
I made this for my family this weekend and it is the BOMB!
Enjoy! xo Jen
Ingredients
1 1/2 cups thinly sliced onion
3/4 cup (1/2 x 1 1/2-inch) julienne-cut red bell pepper
3 tablespoons extravirgin olive oil
1 1/4 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon caraway seeds
3 pounds Brussels sprouts, trimmed and halved (about 10 cups)
8 garlic cloves, thinly sliced
Cooking spray
1 (8.5-ounce) bottle chestnuts, coarsely chopped
Preparation
Preheat oven to 400°.
Combine first 8 ingredients in a large bowl, tossing to coat. Spread onto a large roasting pan coated with cooking spray. Bake at 400° for 25 minutes, stirring occasionally. Add chestnuts; stir well. Bake 8 minutes or until vegetables are tender. Serve immediately.
Now more than ever I need FAST healthy food! These are my go to’s every morning!
EGG WHITE MUFFINS
Spray muffin tin with non stick cooking spray
Layer with fresh spinach
Crack 1 egg white per muffin tin
Place thin slice of tomato on top
Cook for 15-20 min at 375!
BOOM!
Enjoy! xo jen
Are you training all the muscles in your body, or just the “targeted” areas you want to see change in?
Avoiding any muscle group is simply a bad idea because it can lead to many types of imbalances in the body. For example, many women skip chest exercises or it’s on the bottom of the workout routine for them. I used to think that only men needed to train chest, well I was wrong.
When skipping chest exercises and continuing to train every other muscle group you can develop several muscular imbalances and bad posture. Your chest plays an important role in performing many other exercises of body groups such as shoulders, back, and arms. It is possible that you might even injure your self trying to perform exercises that involve some chest muscles if you don’t have the ability to push or pull your own weight. The chest is such a large muscle area that you actually burn more calories training those muscles than training smaller muscle groups.
Chest exercises lead to a higher rate of fat burning, avoid injury, better posture, and a well rounded strong balanced body. If you’ve ever seen a women with well rounded beautiful shoulders or triceps, you would be surprised to find out that chest workouts really help develop those body parts! This goes for all muscle groups as well. If you want a stronger back, legs, tighter core, or arms, the key is to train your entire body, and you WILL get better and faster results overall!
xo Dee
Healthy Veggie Beef Stew
I made this on Sunday and the whole family loved it!
Enjoy! xo jen
Ingredients
1lb filet mignon cut into cubes
2 tablespoon olive oil
Kosher or sea salt and pepper to taste
1 large white onion, chopped
4 teaspoon minced garlic
2 cups zucchini cut into 3/4 inch chunks
4 celery sticks, cleaned and chopped
2 carrots, peeled and chopped
1 1/2 teaspoons dried thyme or 1 tablespoon fresh thyme
3 bay leaves
2 cups beef broth, organic, low sodium, fat free
Add ingredients to crock pot on high for 6-8 hours, add flour/water mixture as needed for desired thickness
I saw this quote recently and just had to share it. It is Latin and its message cuts right to the core. “Perfer et obdura, dolor hic tibi proderit olim” which, when translated, means “be patient and tough; someday this pain will be useful to you.” Sometimes we wonder why we do it… Why we hit the gym everyday and stay sore all the time. It will be worth it. I promise. -Kyle & Your NV Fitness team
Coffee I Don’t Like it…I love it…. Uh-oh!!
Today after training a client I was asked a nutritional question as is the norm. It was about coffee and if there was any adverse effects to drinking a lot of coffee. Short answer: YES!
Now the issue isn’t the coffee drink itself but what is in the coffee. CAFFEINE.
Caffeine is a stimulant that when consumed changes the way the brain and body work. Caffeine’s main purpose in the body is to make you feel more awake however, it comes with numerous side effects that adversely affect the body.
Jitters/Shakes
Difficulity Sleeping
Rapid Heart beat
Uneven Heart Rhythm
High Blood Pressure
Headaches/Nausea/Dizziness
Dehydration especially after exercise
Caffeine Dependency
These negative effects all relate to your overall health and hinder your progress towards your fitness goals! Now not everyone will experience some, all, or any of these effects however, if you don’t need it then why use it. Why do most people become caffeine dependent?
They started drinking coffee because they felt they didn’t have enough energy. But as we do so often as a society we look for a quick fix rather than the root of the problem. Did you lack energy because you displayed poor eating habits, inadequate sleep, high stress, etc? All these things play a role into how your body responds.
With the amount of negative effects that come from the consumption of caffeine why do we as a society consume so much coffee? Well because coffee is inexpensive and big business. You cannot travel a mile in any direction without finding a Dunkin’ Donuts, Starbucks, Mcdonalds, Burger King, Cumberland Farms, Honey Farms, and the list goes on.
Remember coffee is not a necessity but a business, it dehydrates you even though you are consuming a liquid and the more you consume it the more dependent upon it you are.
Wow, this sounds more like a drug….hmmm
Do yourself and body a favor and think twice about that double shot of espresso think about a decaffeinated option.
Roc!
