PROTEIN TRUFFLES!!

These are absolutely incredibly DEEElish.  Out of all the recipes I've attempted so far I would without a doubt recommend this bad boy..THEEE mother of recipes..

What is required for my Peanut Butter Cocoa Protein Truffles:

5 Scoops of chocolate protein powder
3/4 cup of Fat free Ricotta
4-5 packets of Truvia or a sweetener of choice
7 tbsp of Peanut Butter
1/2 tsp. of Vanilla
1 tbsp + 1 tsp of Dutch Processed Cocoa
dash of water

Combine all ingredience.  You will most definitely need to use an electric beater..The consistancy is so thick you could use it as shoe glue...But superbly delish...I put in a little surprise almond in the middle in a couple of the truffles.. Using two spoons to form the truffle- drop it onto a plate of whatever you'd like to roll in to use as
Topping: 
Shredded coconut
Cocoa
crushed nuts
oats
protein powder
cinnamon
flaxseed

Makes about 15 truffle balls
Each truffle is 92 calories
10.3 g protein per truffle


Until next time..xoxox Jamie

Laugh Out Loud

Ever found yourself being the only one laughing? or better yet the only one laughing at your own jokes? HA...well i have and it's not really that funny at the time..It's actually a big downer..BUT time will tell..because well...the verdict is in--your going to live longer than your non-good humored counterparts!! Studies prove that laughing has numerous amounts of positive benefits.

Laughing is one of the best things you can do for yourself.  Laughing incorporates your diaphragm muscles as well as your abdominals. Laughter can release fear and aggressive behaivor, as well as the release of the stress hormone cortisol and endorphin's.  Laughter can not only change your mental mood but physically can help ward off infections, and sickness!!

Okay...so don't take life to seriously...For just one day..try to laugh at everything...try to laugh off all of the horrible mishaps of the day, even silly things that aren't really that funny..just to retrain your humor..It's true. Laugh at some asshole hitting and scratching up your bumper (with WHITE paint when your car is medium grey) and fleeing the scene...laugh at the dog pooping in your room, or taking a little tumble down the stairs in front of a group of strangers in your new pair of maddens.. just laugh..laugh IT OFF...it's really not worth anything but a deep chuckle....SO give it the good 'ol college try..AND if you can't just laugh at these silly things for one day, WELL then you are just taking life a little bit toooo seriously...

FRESH Meusli

Make Your own Meusli!

Meusli is a cereal mixture. This Swiss derived mixture can be served dry or hot.. Typically served dry in milk, and made of various types of grains and a mixture of nuts & dried fruit, Meusli can be very filling and rich in fiber. Can be served in hot milk, cold milk, coffee, yogurt, or even cottage cheese. Topped with a variety or fresh fruits and cinnamon


Recipe mixture to make your very own Meusli-
Rolled oats
Flaxseed
Almonds
Wheat or Rye flakes
Raisins
Served: in cold skim milk & top with fresh fruits(I like strawberries best) & dash of cinnamon

Chocolatey-Nut Meusli Recipe

Rolled oats
Bran Flakes
Almonds (sometimes I puree/crush up my almonds tad bit)
Pecans or Hazelnuts
Served: In hot or cold Skim chocolate milk ( Over the moooooon is my fav) & dash on top some Dutch Dark Chocolate cocoa powder (or even a couple semi sweet chips if your feeling generous)

Super Babies!!!

Exercise during pregnancy is good for both baby and mommy.  Staying active while pregnant is extremely healthy for moms as well as positively impacting the babies heart health. Studies show that the lasting effects of exercise while the lil munchkin is in utero has endless positive effects; babies exposed to exercise demonstrated a lot lower resting heart rates and heart rate variability, as well as benefiting from the exercise for over a month afterward.  Staying active will also reduce your babies risk of becoming obese, super excellent health is definitely one of the greatest things you could pass on to your offspring!! So start them off at a young age. haha.. Keep up the exercise if you were active before pregnancy, obviously at a lower intensity.  And if you weren't active pre-pregnancy of course consult your doctor.  But exercise obviously is important for an assortment of people. : )

Stay Healthy!
xoxo Jamie

Fall Raspberries are Here!!

So I went fall raspberry picking the other day and it was Faaaantastic!! ha well...The bushes were sort of ruined and a tad bent by Irene and the last wicked thunderstorm we had, but there were still decent berries to be found...It was a perfect day to pick!!

Raspberries are a good source of Vitamin C and Iron, as well as fiber.  They are naturally a low fat fruit, and 1 cup of the rasps are equal to 64 calories, and 8grams of fiber! They are also rich in B complex vitamins.

So, Here's two recipes that make the cut for healthy raspberry dishes...


Raspberry Cottage Cheese Delight
1 16 oz carton Non-fat or Low-fat cottage cheese
1 cup raspberries
2 scoops of whey protein (I used vanilla)
1/2 cup oats
1/2 cup of bran
3 packets of Truvia or Pure via
2 packets of sweetener
1-1 1/2 tsp of butter...

Mix the bran and oats in blender to crush or if you'd like a more textured bottom/crust -just crush up by hand with something with a flat bottom.  Lay the dry ingredience in the bottom of a 9'' round pie pan. The butter helps make the consistancy stick together..so mix in with the crust.Then bake for 10 mins @ 350
In a seperate bowl add together the rest of the Ingredience
Then dump on top of the crust mixture and bake for 35 mins


Dutch Protein Cupcakes!                              

1/4 cup of each Oats, Almonds, Bran
4 oz. cream cheese
3/4 cup raspberries
1/2 cup egg whites
2 scoops chocolate protein powder
2 tsp. Dutch processed dark chocolate cocoa
1 1/2 tsp. Baking powder
4 packets of Truvia or Pure via


Okay so first take a blender (I used the Ninja) all three of the oats,bran, and almonds
Melt the cream cheese and mix in all the wet ingredience
Next stir in all the dry ingredience.
Pour in a cupcake pan and Bake at 350 for 10-12 mins

Enjoyyyyyy...
                                    Jamie

Know THE RISKS!!

Eating popcorn could be harmful!?!

Well...A lot of popcorn bags are coated with fluorotelomers.  A chemical that keeps the kernels from sticking to the bag.  But, since microwaves heat items to such high temps, this chemical can break down and become hazardous to your health. You say...'Oh well...isn't everything harmful now days...' BUT you only need to consume ONE lil goody bag of the poppables per week for it show up in your body and be active in your system...That's definitely not a lot.
So, an alternative----- pounce for an air popper, (SUPER CHEAP) which can run anywhere from ($12-30), OR you could try popping on the stovetop.
Added- Health Benefit to popping the lil kerns yourself --- You can avoid all of the extra additives in those bags, as well as any microwave zapping exposure to the food.
Healthy eating takes a little bit more time...
                 BUT is totally worth it in the long run.. : )

ORGANIC?!!?

Organics MOST important...
So, I know that buying organic is a little bit more expensive..maybe a tad bit more of a hassle... BUT
You don't need to buy everything organic...Here's a list of fruits and veggies that are the most important to buy organic...

Apples
Celery
Strawberries
Peaches
Spinach
Potatoes

New Back & Ab workout for Fall!!

Fall is approaching...you know what that means!? APPLE PICKING SEASON...so kick off those sandals and strap on your tree climbing boots..Here's a great back and core workout to really kick off the fall season for you!

Superset
Lat Pulldowns-3 sets of 15 reps
Russian twists- 3 sets of 40
Chin ups- 3 sets of 12-15 reps
Planks- 1 minute

*45 Second Rests inbetween all 3 sets of 15-20 reps

Reverse grip lat pulldowns
Bent over single arm rows
Dumbbell Pullovers
Seated Rows

Wide grip Pull ups 4 sets of 10 (weight assisted)*45 sec rest between sets

3-4 sets of High Rep Range (30 or so)
Bicycles
decline medicine ball crunch
hanging leg raises
flutter kicks
Ab wheel or rollout ab dolly


When climbing...you use alot of different muscles.  You primarily will use your legs, back, and arms of course. So, when at the orchard, use your newly found climbing muscles!!!! haha

Until next time...
xoxo    Jamie

Fight the FUNKKKKK...

Okay, so when I work out i get outlandishly sweaty.  I don't do laundry every single day.  So, my workout clothes end up sitting in my dirty laundry basket for at least a couple days...haha I try not to let it sit for more than two days..but that gets difficult..So usually it ends up being like three days...yuckyy...
SOOOO  My workout clothes end up smelling after a while even if I'm adding in extra soap and softener ....




Well here's a lil quicky list of tricks and some products that I use that really help get the sweat funk smell out and leave your workout clothes or any clothes or towels smelling at least a tad bit more fresssshhhh....

I use...Downy Unstoppable's in Fresh scent... It definitely gives a tad bit of a lift to the funk!! I've never tried the Lush scent but I suppose it's probably just as good!!
AHHHH









Another thing you can do, and I do it too  >> You can add in a cup of baking soda, which will really makes the laundry alkaline and not so acidic.  It will neutralize the funky smells. This soo works, but I toss it in because we have heaps and heaps of extra baking soda here ha..

So I use Tide with Febreze in it and that works pretty well...I always add a little extra to my workout clothes though...Sometimes I'll rinse the gym clothes through with vinegar and then rewash regularly...
But If all of these tricks fail....It's probably time to give the clothes the boot...But of course don't stop the sweat sesh....Haa... : )