Blueberry Yogurt Bites

How many times are you watching TV after dinner and think, "I just need something sweet!" Or.....the kids come home after school and say, "I'm hungry" and reach for junk in the cabinet.

Well now that fruit is coming into season and is actually on sale at the grocery store, we have the perfect, simple, filling snack to satisfy both of those cravings................Blueberry Yogurt Bites! With this snack you get both protein and good carbohydrate.
Perfect for an after workout snack as well.

Blueberry Yogurt Bites
So easy:

-Wash and dry your favorite fruit when you buy it from the store, I used blueberry's because they are bite sized and easy to work with.
-In a bowl mix one cup of Plain non-fat Greek yogurt and 1 tablespoon of truvia or stevia.
-Line a baking sheet with parchment paper or wax paper
-With a toothpick, stab one blueberry and dip it into the yogurt mixture so its covered and then place onto the prepared baking sheet. Do this until everything is used up.
-Place in the freezer and freeze for at least 1 hour, larger fruit make take longer.
-Enjoy!

Buffalo Chicken Quinoa Bites

Need an appetizer for a party or an easy, fun dinner for the kids? Try this PROTEIN packed recipe filled with chicken and quinoa. Quinoa is a perfect way to get in whole grains and protein all in one bite. This recipe is super simple, so the kids can help, and is a crowd pleaser!

Buffalo Chicken Quinoa Bites

Serves: 4

Ingredients:

·         1 cup cooked quinoa

·         1 cup shredded chicken

·         1/4 cup shredded carrots

·         1/4 cup sharp cheddar

·         1/4 cup buffalo sauce

·         1/4 cup Panko breadcrumbs

·         1 large egg, beaten

·         2 tablespoons whole wheat flour

·         1 teaspoon garlic powder

·         Kosher salt and freshly ground black pepper, to taste

Directions:

1. Preheat oven to 350 degrees F. Lightly oil a mini muffin pan or coat with nonstick spray. In a large bowl, combine all ingredients.

2. Using a small cookie scoop, scoop the mixture evenly into the muffin tray, about 1 1/2 tablespoons for each. Place into oven and bake for 18-20 minutes, or until golden and set. Serve immediately. (Could make a healthy blue cheese dipping sauce.

ELIMINATE HFCS (High Fructose Corn Syrup) to help with weight loss

HFCS is in everything and its incredibly damaging to your metabolism. It kicks up your fat-storing hormones and makes you fat. Fructose (the "F" in HFCS) must be metabolized in the liver. Because of this, HFCS somehow tricks the body into not releasing insulin and leptin, two essential hormones that are usually released after you eat. Without insulin, your body can't use those HFCS calories for energy, and without leptin, your body doesn't know it's full so you keep on eating.

Please, please read food labels and if it has High Fructose Corn Syrup, put it back. Common foods that contain HFCS are breads, ketchup, BBQ sauce, lunch meats, processed foods, etc.

Try this great granola bar recipe as a substitute for all the store bough brands with HFCS.

No Bake “Quaker”-Style Chewy Granola Bars

Adapted from chocolatecoveredkatie.com

(Can be gluten-free)

§  1 cup rolled oats (or gluten-free oats)

§  1/4 tsp. baking soda

§  1/4 cup rice crispies (brown, white, or gluten-free) I prefer brown if you can find them.

§  1/4 cup plus 2 tbsp. oat flour (just take oats, throw them in the food processor and grind)

§  1/2 tsp. pure vanilla extract

§  2 tbsp. coconut oil (could use apple sauce for a lower fat version but won’t turn out as well)

§  1/4 cup agave (Honey will also work)

§  1-2 packs stevia (up to 1/16 tsp. uncut) or 1-2 tablespoons brown sugar or extra liquid sweetener

§  1/4 tsp. salt

§  2 tbsp. applesauce (banana would probably work as well, or pumpkin!)

§  Ideas for the add-ins: mini chocolate chips, chopped raisins or other dried fruit, shredded coconut, chopped walnuts, etc. BUT NOT TOO MUCH!

Directions:

Combine all dry ingredients and mix very well.

In a separate bowl, combine wet ingredients. Stir wet into dry and use a sheet of parchment (or wax) paper to squish evenly-coated mixture into a parchment-lined 8x8 pan (or double the recipe for a 9×13). Squish very, very hard, with a can or something heavy. Put in the fridge until firm then squish very hard again. Cut into bars.

These should stay in the fridge or the freezer.

Apple Granola Sandwich

Need an unprocessed healthy snack for your kids.....or you? Adding protein to any snack is a great way to help keep you full and prevent you from overeating. Everyone should have an afternoon snack. Eating every few hours helps to keep our metabolism rolling so we burn more calories at rest. Protein will help make each of these snacks count and if your working out or exercising (which you should be), protein helps fuel our muscles.

Try this Apple Granola Sandwich for your kids the next time they get off the bus....it is sure to satisfy.

Apple Granola Sandwich
Serves 2

1 apple cut into slices
Natural Peanut Butter
Granola (make sure the sugar content is 8g or less)

Directions:
Spread peanut butter on each slice of your apple. Sprinkle lightly with granola. Put two pieces together to make a sandwich!

90 Miles in 2 Months CHALLENGE

Are you ready to kick your butt into gear? Tomorrow is May 1st! Summer will be here before you know it so what better time then now to throw down a challenge.

We want you to go 90 miles in the next two months......now what does that mean. If your ready to reach your fitness goals than you need to get active. So taking a walk every day, walking the dog, going for a jog, taking a spin class, taking a HIT or CrossFit class, anything! Just getting active and staying active for the next 61 days.

How does that average mile wise per day.......about 1.5 a day. How can you calculate that if your not actually walking everyday? Easy!

10 minutes of exercise (unless your running or walking) = 1 mile

So a 30 minute spin class= 3 miles
45 minute total body class = 4.5 miles
2 mile walk = 2 miles
3 mile run = 3 miles

Every time you complete a mile, check it off the chart and see if you can complete 90 by June 30th!

Download your chart here, print it out and put it up somewhere to remind yourself to get out there and be active!
https://drive.google.com/file/d/0B3zVi-_Wzuk1TWV6cEJFYVJvUWM/edit?usp=sharing

You can do this, were all in it together!

Substitution of the Month: Peanut Butter (Plus a link to a healthy peanut butter brownie)

SUBSTITUTION OF THE MONTH:

INSTEAD of peanut butter or reduced-fat peanut butter try Natural Peanut Butter or Almond Butter.

You may think, peanut butter is healthy, BUT are you reading the label? Most peanut butters have a ton of added sugars and artificial junk which means added FAT! The ingredients should simply say peanuts or almonds, nothing else! Natural peanut butter (preferably unsalted) provides the same sweetness without all the extra yuck. Peanut butter can be a great snack with celery, a great addition to your oatmeal, or your smoothie. If you want an even healthier version of peanut butter, try PB2. Even Target now sells PB2.

Check out this recipe for Healthy PB2 Brownies. You could use peanut butter if you don't have PB2 but I would only use 1/2 a cup.
http://www.skinnytaste.com/2014/04/pb2-flourless-chocolate-brownies.html

Bikini Summer Guide

Are you trying to get your body ready for the summer but don't know how to start?

Check out our free summer BIKINI guide to get you started!