Legs, Glutes, Rear Workout (At Home)

If you don't have weights at home, improvise with jugs of liquid, a toddler :-), paint cans, anything that is around the right weight for you.  If you don't have an exercise ball, put your feet on a couch.  If you are unsure of what a move is, contact me and I will further explain it :-).  Check out my facebook page, I frequently post videos of different moves to try, tips on your form, and recipes!

www.facebook.com/jbarterfitness

What's Cooking Wednesday: Pistachio Encrusted Halibut!

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
2 Tbsp. Dijon mustard
1 tsp. finely grated lemon peel
1 dash sea salt
Ground black pepper (to taste; optional)
4 (4-oz.) raw halibut fillets
¼ cup raw, unsalted pistachios, finely chopped
1 Tbsp. corn meal
1 Tbsp. finely chopped parsley

Preparation:
1. Preheat oven to 400° F.
2. Combine mustard, lemon peel, salt, and pepper (if desired) in a small bowl; mix well.
3. Spread mustard mixture evenly on top side of each halibut fillet. Set aside.
4. Combine pistachios, corn meal, and parsley in a medium bowl; mix well.
5. Press pistachio mixture evenly into top side of each halibut fillet.
6. Place halibut in baking dish, pistachio side up. Bake for 8 to 10 minutes, or until halibut flakes easily when tested with a fork.

I know what is on the barter menu soon!  I will substitute almond meal for the corn meal though :-).  Then it will be pale friendly.  We love seafood and this looks amazing!  Yum, yum!

Nutritional Information (per serving):

Calories: 158

Fat: 5 g

Saturated Fat: 5 g

Cholesterol: 56 mg

Sodium: 329 mg

Carbohydrate: 5 g

Fiber: 1 g

Sugar: 1 g

Protein: 23 g

Get Rid of Those Love Handles!

At Home Exercise:  Waist Whittler

If you are unsure of what some of these exercises are, shoot me a message and I will help you out!  While these moves target and work your core and try to get rid of love handles, muffin tops, belly fat, etc. - you have to accept this simple truth:  ABS are made in the KITCHEN!  While these moves will certainly help burn fat and build muscle, and will definitely strengthen your core, you have to eat clean too!

Protein Bars with Chocolate Shakeology!

What's Cooking Wednesday (on Thursday) :-)

So supper pregnant lady here is beginning to crave CHOCOLATE like crazy!  Luckily I have chocolate Shakeology to help me satisfy my cravings and avoid unhealthy options!  Mama here wants to stay healthy during pregnancy and not give in.  Shakeology has been a life saver!  I even resisted Cinnabon as I strolled by at the PX because I was sipping on one of my chocolate Shakeology concoctions:  Mocha Caramel Frappocinno as I call it ;-), they even had FREE samples and I resisted - VICTORY!.  Anyways, for those who have chocolate Shakeology out there, here is an awesome recipe to make some delicious yet nutritious protein bars (if you want to try Chocolate Shakeology, shoot me a message and we can get you set up, it is simply AMAZE-balls!):

Ingredients:

4 scoops Choc Shakeology2 c quick oats/dry oatmeal1 c Unsweetened Almond Milk1/2 c Natural Almond Butter or Peanut Butter 

Directions:

Mix all in a large bowl & place in an 8x8 pan.  Top with dark chocolate nibs for an extra treat!  Refrigerate for 3 hours.

Makes 24 small but RICH bars, approx 80 calories & 5g protein in each.

High Intensity Interval Workout

High Intensity Interval Training. HIIT means that you go as hard as you can, with as little rest as you can manage in between. Try to beat your previous time. This keeps your heart rate up and your workout intensity high - burning more fat and calories and producing better results. 

If you don't have cardio equipment, try just running in place or shuffling side to side for a few minutes in the running intervals. If you don't have any weights, just pick up something heavy around the house (even a pet or a kiddo will work for squats 

What "NOT TO EAT" Wednesday

So normally I share a recipe on Wednesdays.   But thought I'd share a little info occasionally on what not to eat and why. I saw these and know some friends and family members who eat these as their breakfast. So I decided to look into them. They are marketed as a great "on-the-go" breakfast. Disclaimer: I am by no means a nutrition expert but have learned a few things from basic research . . .

So they sound great when marketed and do have a ton of whole grain in them - of course not paleo friendly, but at least whole grain. And the first ingredient is a whole grain blend of rolled oats and rye flakes, not terrible considering this gives 20 g whole grain per serving. But that is about the only half-hearted positive I have for these things. They are pretty processed. And really have little nutritional value.

THE NUTRITION FACTS:
So, while the calories aren't super high, you are getting a good bit of fat (8g). This comes mainly from the canola oil, so not a "good" fat.

Oh, and the carbohydrates - 35 grams! An average size bagel which are supposedly the mother of breakfast carbs has 40 - 45 g, so these are pretty close!

Then comes the SUGAR - which is added in, not natural like your fruit sugars - 11 grams! Some flavors have even more. No wonder they are found on the cookie aisle!

Then we see that they only have 3 g of fiber. For so much "whole grain", that is not much fiber. I've heard nutritionists say if you are going to have a cereal, look for 6g fiber or more.

And yes, at least we have some protein, but one egg which is low in calories has 9 grams, so eggs or egg whites are a much better breakfast choice.

THE INGREDIENTS:

First let's look at enriched flour - you see that on a TON of nutrition labels. "Enriched" flour is "enriched" because basically every nutrient is stripped out in processing and then added back in later (so not in a natural form). Here is an article on that if you want to read more: http://www.globalhealingcenter.com/natural-health/enriched-white-flour/

Then you have your processed canola oil, to try and reduce the trans fat. Again, processed and not a recommended or healthy oil such as the natural fruit oils (olive oil, coconut oil, grapeseed oil, etc.)

Then comes ALL the forms of SUGAR! One serving has 11 grams of sugars, other flavors have even more! That is why they are often found on the "cookie aisle" because basically, they are a cookie! Not the soundest of breakfast choices. At least two forms of sugar are less refined (evaporated cane sugar and malt syrup), but that comes after processed and refined sugar. Then we have inverted sugar? I don't know what this is? I looked it up and just sounds like another form of processed sugar.

And finally, on the ingredients we see the "vitamins" are simply added in at the end. They aren't naturally in the ingredients, so are just thrown in there. And they really provide very little percentage of a few vitamins, that's it.

When you buy processed foods at the store, look at the nutrition labels. Don't trust the advertising and marketing. It is important to eat a healthy breakfast, but these along with many other options, really aren't that healthy. Obviously, natural foods are a way better option. Cook up some eggs with veggies, or make your own "bars" or oatmeal or healthy "muffins" for breakfast. There are tons of healthy recipes on line and I have share several on this page. You can make a dozen in advance and have a quick breakfast to go all week. OKAY, that sound is me stepping off my soap box . END RANT . . .

A little motivation for Monday . . . It's all about progress and committing to doing it! You may not have achieved a goal yet, but each day you work at it you are one step closer than you were yesterday! 

Of course, when you're super pregnant, can't compare yourself to what you were able to do not pregnant , or you may burst into tears of frustration, FYI 

WHAT'S COOKING WEDNESDAY: 

SLOW COOKER SWEET POTATO MASH (Paleo Friendly and Sweet Potatoes are a pregnancy super-food!)

INGREDIENTS:

*2 lb. sweet potatoes, peeled and cut into 1/2 inch slices
*1 cup apple juice, no sugar added, 100% juice
*1 tbsp. ground cinnamon
*1 tsp. ground nutmeg
*1/2 tsp. allspice
*1/4 tsp. ground cloves
AFTER COOKING, STIR IN:
*Cinnamon and nutmeg to taste
*Apple juice (see instructions)
*Pecans (optional)
*Honey or maple syrup to taste (optional for those who like a sweeter version)

DIRECTIONS:

Prepare your sweet potatoes and place in slow cooker. Add 1/2 cup of the apple juice (NOT the full cup) and your spices.

Cook on low 4-5 hours, until potatoes are tender. Recommend 3-4 quart slow cooker.

When potatoes are fully cooked through, using a hand blender, blend the sweet potatoes inside your slow cooker insert, adding the second 1/2 cup of juice. Season with more cinnamon and nutmeg to taste.

Top with pecans and enjoy.

Note: While this dish is yummy without the pecans, the pecans truly add the final touch to the flavor. Unless you have a nut allergy, we highly recommend the pecans. Do not be afraid of the fat in pecans. It is healthy fat a perfectly acceptable for clean eating!

This blows my mind - Microwave Minute Muffin 

Mix 1/4 cup quick oats (Steel cut), 1 egg, handful blueberries, sprinkle of brown sugar or stevia, and 1 tbsp soy or almond milk in a mug, and microwave for 1 min (+30 sec if not firm). 

I LOVE muffins but so many are so unhealthy! This would be perfect for before a work out and satisfy my pregnancy carb cravings right now! I personally don't do 100 percent paleo all the time, but make sure my grains are healthy versions . I'm curious if I could make this taste good wtih quinoa versus oats?