#WednesdayWorkout – Wall Angels

Wall Angels

Wall Angels are great to improve shoulder mobility!

Keep your bum and upper back against the wall with your arms out like you are going to do a snow angel.

Slowly lift the arms up as high as you can that is comfortable and slowly back down.

Only go as far as you can keeping your bum and back against the wall 🙂

#NationalBrownieDay – Fudge Protein Brownies

4-Ingredient Fudge Protein Brownies (Vegan, Gluten-Free)

Yield: 9 slices

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients

  • Mashed banana (about 6 medium, overripe bananas) – 2 cups
  • Smooth peanut butter (use almond or cashew butter for paleo/low-carb) – 1 cup
  • Paleo/vegan protein powder – ½ cup
  • Cocoa powder – ¼ cup

Instructions

  1. Pre-heat oven to 350 degrees F. Line a small 8×8 baking dish or 8” skillet with parchment paper or grease well. Set aside.
  2. In a large bowl, combine the mashed bananas, peanut butter, whisk until fully combined. Stir in protein powder and cocoa powder with a wooden spoon. Pour batter into a greased pan. Bake for 12-20 minutes or until cooked through.
  3. Cool for at least 10 minutes before cutting. Cover the leftovers and store in the fridge for up to 3 days. Enjoy cold or at room temp!

Recipe from: gimmedelicious.com

#NationalCookieDay – Red Velvet Chocolate Beet Cookies!

Red Velvet Chocolate Beet Cookies

Tender and cake-like like red velvet cake. Finish with a swirl of chocolate honey glaze and you’ve got a gold-medal winner of a cookie. Makes about 50 2-inch cookies.

Ingredients

Cookies:

  • 1 cup avocado or grapeseed oil
  • 1 cup honey
  • 2 eggs
  • 1 cup (3 to 4 beets), roasted (see note)
  • 2 teaspoons grated orange zest
  • 1 teaspoon vanilla extract
  • 2 cups whole wheat pastry flour (see note)
  • ½ cup cocoa powder
  • 2 teaspoons baking powder
  • ½ teaspoon sea salt

Chocolate Honey Glaze:

  • 8 ounces bittersweet chocolate (55 to 70%)
  • 4 ounces avocado or grapeseed oil
  • 1 tablespoon honey

Instructions

Make the cookies:

  1. Preheat oven to 350° F. Slip the skins form the toasted beets. Chop them into small pieces, by hand or in a food processor.
  2. In a blender puree the oil, honey, eggs, orange zest and vanilla.
  3. Measure 1 cup of the chopped beets and add to the blender. Puree until smooth. Marvel at the color. Pour into a large bowl.
  4. Whisk the flour, baking powder and salt in a separate bowl. Add the dry ingredients and beat with the whisk for at least a minute.
  5. Drop by tablespoons (or a #70 ice cream scoop) onto silicone baking mat or parchment-lined baking sheets.
  6. Bake about 10 minutes, until the center of a cookie springs back when touched with a finger. Cool. Remove from the baking sheet with a spatula. (You won’t be able to pick the cookies up before scraping them from the pan.)
  7. Spread a teaspoon or so of Chocolate Honey Glaze on top of each cookie.

Make the Chocolate Honey Glaze:

  1. Place the chocolate, oil and honey in the top of a double boiler, over gently boiling water; the upper pan should not touch the water.
  2. When the chocolate is almost melted, remove from the heat. Whisk gently until the oil and chocolate are incorporated. Cool until spreadable but not cold.

Recipe Notes

  • Whole wheat pastry flour is 100% wheat, ground from low-protein softer wheat berries. You can substitute all-purpose flour or white pastry flour.
  • To roast beets, scrub but do not peel. Slightly trim the root and stem ends. Place them in a dish with about 1/2-inch of water. Cover with a lid or aluminum foil and bake at 350° F. for 45 minutes to an hour, depending on the size of the beets. Pierce, using a knife or carving fork, to check for tenderness. Allow to cool. Slip off the skins.

Recipe Credit: Letty’s Kitchen

#PieDay & #NationalEataRedAppleDay: Apple Pie Date Bars!

Apple Pie Date Bars

Simple, 8-ingredient apple pie bars sweetened with dates, cinnamon, and a touch of maple syrup. These entirely vegan, gluten-free bars make the perfect on-the-go snack or breakfast seriously reminiscent of Apple Pie Larabars.

Ingredients
• 1 small apple, cored, peeled and chopped (sweet or tart is fine)
• 1 Tbsp maple syrup
• 1 Tbsp olive oil
• 1/2 tsp + 1/4 tsp ground cinnamon, divided
• 1/4 tsp sea salt, divided
• 13-14 dates (2/3 cup packed), pitted*
• 1 cup raw or roasted almonds
• 1 cup raw or roasted walnuts

Instructions
1. Preheat oven to 350 degrees F (176 C).
2. Place chopped apple on a baking sheet and toss with olive oil, maple syrup, 1/4 tsp cinnamon, and a healthy pinch sea salt. Bake for 15-20 minutes or until soft and fragrant. Set aside.
3. In a food processor, grind nuts into a meal – a few chunkier pieces are OK. Then add dates and pulse until a loose dough is formed. Transfer mixture to a mixing bowl.
4. Give the baked apples another chop with a sharp knife so the pieces aren’t so large. Slowly add apples a few Tbsp at a time until the mixture forms a moist dough. If your mixture got too wet, simply add more ground walnuts, almonds, or even a handful oats. Reserve leftover apples for other use (oatmeal, smoothies, yogurt, etc.)
5. Transfer mixture to parchment-lined loaf pan and spread evenly with a spoon or spatula. Top with plastic wrap and use fingers to press it firmly into all corners until uniformly flat on top. For extra thickness, cram the mixture into 3/4 of the pan and reserve a blank space. This will make less bars, but they will be much thicker. Cover and freeze to set.
6. Chop into desired number of bars – anywhere from 4-8.
7. To store, pack in a bag or container and place a piece of parchment between each bar so they don’t stick together. l keep mine in the freezer to stay fresher longer, but the refrigerator is fine, too.
8. If you’re traveling, they should be fine for a day or so. But keep them refrigerated or frozen otherwise.

Notes
*If your dates have gone dry, soak in warm water 10 minutes then thoroughly drain.

#NationalFrenchToastDay – Raspberry Ricotta French Toast

Raspberry-Ricotta French Toast

Ingredients

  • 1 cup raspberries
  • 1 teaspoon honey
  • 1⁄4 cup fat-free ricotta cheese
  • 1 large omega-3–enriched egg
  • 1 tablespoon fat-free milk
  • 1⁄4 teaspoon ground cinnamon
  • 1 slice multigrain bread
  • 1 tablespoon chopped pecans

Instructions

  1. Mash 1⁄4 cup of the raspberries with 1⁄2 teaspoon of the honey in a small bowl with a fork. Add the ricotta and stir to combine. Set aside.
  2. Coat a small nonstick skillet with canola oil cooking spray and place it over medium heat.
  3. Beat the egg, milk, and cinnamon in a shallow bowl. Dip the bread in the egg mixture and flip to coat both sides.
  4. Transfer the bread to the skillet and cook for 1 to 2 minutes per side, or until the egg is lightly browned.
  5. Top it with the reserved ricotta mixture, and sprinkle on the pecans and 1⁄4 cup of the remaining raspberries. Drizzle with the remaining 1⁄2 teaspoon of honey and garnish with additional cinnamon, if desired. Serve with the remaining 1⁄2 cup of raspberries on the side.

Recipe Credit: Excerpted from the book Slim Calm Sexy Diet by WH nutrition expert, Keri Glassman.

 

#FitnessFriday – The Lateral Hip Shift

Lateral Hip Shift

Our hips are the basis for almost our entire body’s movement! The hips are also our power source for so many things. Try this lateral hip shift exercise to promote more fluid hip movement!

 

  1. Stand with your feet just wider than shoulder width apart – hip hinge back to the wall – legs straight, both bum cheeks touch the wall at the same time.

2. Shift over to the right side, and slowly shift over to the left side – don’t go past your knee.

3. Come back to the middle – squeeze your glutes and stand up tall.

#NationalCakeDay – Birthday Cake Energy Bites!

Healthy Birthday Cake Energy Bites

Ingredients

  • ¼ cup rolled oats*
  • ¼ cup raw pepitas (pumpkin seeds)
  • 5 medjool dates (make sure they’re soft!)
  • ½ tablespoon nut/seed butter of choice (I obviously used sunflower seed butter)
  • 1 teaspoon milk of choice
  • 2 teaspoons vanilla extract
  • Optional: Rainbow sprinkles, white chocolate

Instructions

  1. In a food processor, pulse oats and pepitas until flour-like consistency forms. Remove from processor and set aside in a small bowl.
  2. Process dates, nut/seed butter, milk and vanilla extract until a paste-like consistency forms.
  3. Slowly add in the oat/pepita mixture until combined. You may need to continuously scrape down the side of the bowl so all ingredients are well combined. The mixture will be sticky.
  4. Remove from the food processor bowl and add 1 tablespoon rainbow sprinkles, if desired. Roll into 1-inch balls and place on wax paper. Optional: Drizzle melted white chocolate over the top and let harden. Refrigerate for at least 15 minutes.
  5. Enjoy!

*Note: If you wanted to add some protein powder that should work, just cut back on the amount of oats by 1 tablespoon. I have not tried it, however!

Serving size: 1 ball Calories: 120 Fiber: 2.5 Protein: 3.3

And just like that you have birthday cake in the shape of a ball!

 

Recipe Credit: C it Nutritionally

#WednesdayWorkout – The Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

1. Kneeling – one knee up and one knee down – try to keep the hips straight

2. Kneeling – one knee up and one knee down – try to keep the hips straight. Gently push the hip forward to feel a stretch in the front of your thigh.

**Hint: Keep your front heel down for a better stretch. If you’re finding it difficult to balance, use a wooden dowel to stabilize yourself.**