Sunday, September 22, 2019

Sugar Free Gluten Free High Protein Chocolate Magic Muffin

Since my husband went gluten free 5 years ago (due to sensitivity) I started making these morning magic muffins. First I was just buying a box of muffin mix.  Then I realized that they add a TON of sugar in those, so I started mixing my own.  I had many failed batches, and some really good ones in this time, but this is the one I consistently make and it gives me consistent results.  I like the mix of 1-1 flour substitute and coconut flour.  I feel it makes it look and feel more like a non-GF muffin. As per the sugar, ever since watching That Sugar Film on Amazon, I went on a non-sugar added lifestyle and even after 2 months, I am still that way! I still get to eat sweet things, like fruit and sugar substitutes, but I have been really conscious of added sugars these days. We already get a bunch added sugar if you eat out (sauces and dressing) and that you can't really control, so I decided to control what I can. At home, no sugar added. They may not be the prettiest, but they sure taste good!

I have been perfecting the recipe for the Magic Muffins (that's what we called them at home!) So this is the latest and greatest! It's super simple!!

6 Tbsp of Melted or Soft Butter
1/2 Cup of Monk Fruit Sweetener (We don't like it too sweet - add 1/4 cup more if you do)
3/4 Cup of Unsweetened Chocolate Powder
2 Eggs
1 cup of Gluten Free Flour Blend
1 Cup of Coconut Flour
1 Tbsp of Baking Powder
1 1/2 Cup of Lukewarm Water

Melt the butter in the microwave or stovetop or use softened butter (mine is usually on the counter and I just use that). Add Monk Fruit and Powder Chocolate and mix it until blended.  Add the eggs and mix it a bit more.  Add the GF Flour and the Coconut Flour, the baking powder and mix a bit.  It's going to be lumpy.  Add the water and finish mixing it (don't over mix). If it feels to dry (the coconut flour tends to draw in the moisture) add a bit more water.  The best consistency is soft but not runny.

Distribute evenly into 12 muffin cups and bake for 25-30 mins until an inserted toothpick comes out clean.

Share your experience in the comments

Wednesday, August 28, 2019

5 Step Process to a Better Squat

We are almost at the end of the annual  @wheresamommy Squat Challenge, just a couple more days until we reveal what 100 squats for 30 days has done to our buns and I can’t wait to see what the results are!! 

Did you know that if you don’t do squats correctly not only your results will be non existent but you risk injuring yourself and causing permanent damage to hips, and knees! 

So here are my 5 step process to a better squat!

  1. Start in a standing position with feet placed wider than hip with apart. Toes pointing forward.
  2. Push your hips back as you bend your knees. I always say to imagine you’re going to sit in a tiny glass chair. (You must go slow and aim you booty back!!). Split your knees open just a bit, don’t let your knees buckle in (I actually love the mini bands for this because you press against the mini bands to keep them up!)
  3. Keep your chest up and your back straight. Don’t lower your chest over your knees. Keep your shoulders down and back and keep the weight equally distributed on your heels and ball of your feet.
  4. Come to a standing position by straightening your legs and driving your heels into the ground
  5. If you need to, start small by lowering yourself at about half way, increase your squat depth as you get comfortable with it. Eventually going down to a full squat (where your thighs are parallel to the ground)

Sunday, September 30, 2018

6 Things I Learned at the End of the 100 Squats/Day Challenge

I saw this video on social media about a month ago with these 3 brave souls who endured a whole month, 30 days of 100 squats per day.  It was a challenge to see what that could do to their bum and legs.  I thought it was easy enough and invited all of you peaches to join me. Well, many of you did and I am so glad! The challenge came to an end and 70+ clients, campers, friends and family joined me in this crazy month!

We had a Facebook group where we all posted videos of ourselves doing the squats, we had memes, we had encouragement and a ton of motivation!! It was so much fun! I had no idea that I was going to get so into it! I did not miss one day!! I was ON IT!! Even if it as after a crazy hard day, I still did them!! Some of our fellow squat buddies did miss a day here or there, but I was so surprised that most of them did 200 the next day, or some that missed more than one day at the time made a plan to make sure they did all the squats they owed. Even my mom joined the challenge.  My mother in law did not join the challenge per se, but I motivated her to join me for one day at our vacation! And I have the videos to prove it!!

6 Things I learned at the end of the 100 Squats/Day Challenge

1. My legs do look firmer, but my booty did not lift up as much as I wanted it to!! My before and after pictures (I asked everyone to wear the same clothes for before and after pictures) are not what I imagined. Truthfully, I thought I was going to have a bit more lift based on how firm my muscles feel!

2. I was not alone!! The encouragement we all provided each other was so great! I swear, each time someone posted "I did 200 today" motivated me to never miss it.  I didn't use weights until the very last day (why I didn't see a bigger change before and after).

3. We all seemed to have fun doing it! So many people are ready for the next challenge! An abs challenge is in the works and many already signed up. We have a great community that supports each other! I would not have been able to finish it if I didn't have the support of my squatting buddies!!

4. You can take squats literally everywhere!! I did mine in 4 states while on vacation. I even did squats in a train from NYC to Connecticut. I needed some firm ground to stand on and that was it. Some of my friends did them in their office (and got caught doing it) and a few took their squats to exotic places like Hawaii and Bahamas.  I wasn't that fancy, but it goes to show that squats are very portable and quick and easy to do!

5. To really see changes personally I needed to challenge your body more. This time around I didn't want to add weights to the challenge, just to see what would happen. Only one day I did get the weights out and did all 100 squats holding them.  It felt much harder and definitely more of a challenge.  So assess where you are first before you begin, you might have to add weights if you do the challenge.

6. And lastly, I also found out that no matter how many squats you do, if you eat what you want, you will gain weight. I say that because I noticed in my private "before and after" photos that I had gained weight around my midsection. Just being really honest here. Legs looked amazing! My tummy not so much! I was on vacation, had the vacation mentality, and was eating my feelings (and stress) too... All has gone back to a more normal state now, I am less stressed and taking better care of my body by adjusting my nutrition.

No matter what the next challenge is, I know I have an amazing group of friends by my side that will keep me accountable! I dare you to find a tribe (or just join ours) and push each other to finish a fitness challenge. I know you will love it!

Wednesday, August 8, 2018

Gluten Free Chocolate Chip Muffin

I make these gluten free muffins at home for breakfast all the time! They are so easy to make and I know exactly what goes into it! My husband is gluten free and he likes muffins for breakfast.  He doesn't want extra sugary ones, so I started trying to make my own since that way I can control the ingredients that go in it. They are easy to make, I basically just throw all ingredients in mix, add extras mix a bit more and bake. I literally takes me 5 mins to prepare it. They are not the prettiest to look at, but they are very tasty!

6 tbsp of melted butter
1 cup coconut palm sugar
2 eggs
1 tsp of vanilla extract
2 cups of gluten free flour (I use the Bob Mills 1-to-1 gluten free flour)*
1 tbsp baking powder
1 cup of water (sometimes I use half water, half orange juice)
Plus additions**
**make it chocolate chip muffin; add 1 cup of semi sweet chocolate chips
**make it chocolate muffin; add 3-4 tablespoon of unsweetened cocoa powder
**make it blubbery muffin; add 1 cup blueberries (not frozen)

How to make it:
Preheat the oven to 355F. In a large bowl, add the melted butter, coconut sugar, eggs and vanilla extract.  Mix it well. Then add flour, baking powder and mix a bit more.  Then lastly add the water. Mix until smooth consistency and add to greased muffin cups.
Bake on 355F for 19-24 mins until an inserted toothpick comes out clear.

I keep mine frozen until it is time to serve each morning.  Hubby gets his from the freezer and pops in the microwave for 30 secs to thaw out.  Easy peasy! Now my kids are also eating them.  The fact that I use coconut palm sugar makes me feel better about them.  ENJOY!!

If you don't have the need to be gluten free feel free to make it with regular wheat flour.  I've made it before too!

Monday, June 4, 2018

Shrimp Fried Quinoa

I made this recipe the other day and was impressed how easy (it has a few steps, but it is still easy) to make this is. I just threw this all together with what I had at home, but it turned out SO GOOD!! I like that it is high protein and hopefully healthier than takeout!

Shrimp Fried Quinoa

1/4 small onion
2 cloves of garlic
1/3 cup Carrots (cut in cubes)
1/3 cup Peas
1/3 cup Broccoli Florets
1 TBSP soy sauce
2 tsp toasted sesame oil
1/2 lb frozen cooked* shrimp clean and deveined (mine had the tails on, but next time it will be tails off!)
2 eggs lightly beaten
2 cups of cooked quinoa**
Chili paste to taste (I like mine spicy!)
Salt and pepper to taste (soy sauce already has a bunch of sodium, so be careful)
Olive oil (to sauté)
Water (if you need a measurement, I would guess 2 TBSP… I just add a bit in the pan to let veggies cook!)

How to make it:
Sauté onions in a bit of olive oil until starting to get transparent. Add garlic, cook for another 1-2 mins. Add carrots and broccoli (save peas for later so they don’t overcook), and a little bit of water and cook covered for another 3-4 minutes just so veggies start softening up a bit. When it starts drying out again, add sesame oil, shrimp and soy sauce. Cook for 3-4 mins until shrimp is no longer frozen*. Set aside. In the same pan (if you need a bit more oil you can add a bit more) fry 2 beaten eggs to soft consistency (don’t overcook). Add the quinoa, veggie and shrimp mix and peas to the pan. Fry until heated thru. Add chili paste and salt and pepper to taste.

* I used frozen cooked shrimp. If you prefer raw shrimp, cook lightly with veggies until pink before you set it aside.

** 1 cup uncooked quinoa makes 2 cups cooked. I cook my quinoa like I cook rice.

Let me know how it turns out for you!