A Super Clean Apple Crumble

apple_crumble

Fall is here and you may want some cleaner options for all the yummy desserts. This is one you can even use for a warm breakfast side

2 Apples chopped
1/2 tsp cinnamon
1 Tbsp truvia/stevia or honey

Mix the above until covered and place in a small pie dish

1/2 c oat flour (grind oats in a magic bullet or food processor)
1/4 c. whole oats
2 Tbsp olive oil
2 scoops vanilla protein
1 Tbsp Water
1/2 tsp nutmeg
1/2 tsp cinnamon

Mix the above until crumbly and top the apple mixture
Toss the pie dish into the oven at 350 for 15-20 minute

Makes 4 Servings

ENJOY!

(not ACTUAL pic…. ice cream deletes the “clean part” LOL)

Almond Coconut Oatmeal Bake (breakfast or dessert)

image from http://foodhero.wordpress.com/2008/11/01/baked-oatmeal/

Oatmeal Bake (breakfast or dessert)

(revised recipe from Anna Slotnick)

Sometimes the old egg whites and oatmeal breakfast gets a little boring. Maybe you just don’t have time! This Oatmeal Bake you can make the night before and just grab a bar in the morning!

(or sometimes I like to have a bar after dinner for a little something sweet, but not too naughty!)

There are 3 combos I made:

Almond Coconut

Banana Walnut

Apple Pecan

They are all freakin’ awesome and you can create your own combos too!

 

Ingredients:

2 c. old fashioned oats (not quick oats)

4 scoops vanilla whey (I’ve used Dymatize Elite XT and Muscle Pharm Combat, both worked great)

1 tsp baking powder

1/4 tsp salt

lots of brisk shaking of cinnamon (2 itsp??)

4 egg whites (or 1/2 c liquid egg whites)

1.5 c cold water (or almond milk if you want)

3/4 c. Pumpkin (or you can use no sugar added applesauce)

Sweetener as desired—4-6 packets of splenda or truvia, 3-4 dropperfuls of lohan (or none)

 Then…. this is where the fun starts
OPTIONS–
Coconut & Almond (1/2 c. coconut, 1/4c. almonds chopped)
Apples & Pecans (1 whole apple chopped, 1/4 c. pecans chopped)
Bananas & Walnuts (1 whole banana sliced, 1/4 c. walnuts chopped)

 

Directions:

1. Pre-heat oven to 350 degrees

2. Mix together wet ingredients – except fruit, nuts, or coconut

3. Mix together dry ingredients in separate bowl.

4. Spray pan with non-stick baking spray or grease with coconut oil (we used a cake pan– 8×13)

5. Mix dry ingredients into wet ingredients – make sure it is distributed evenly. Then add nuts, half of the coconut or fruit. **if doing a banana, line the pan with banana slices

6. Pour mixture into pan and top with extra shredded coconut or extra apple slices

7. Bake at 350 degrees for 35 minutes (make sure a knife/toothpick comes out clean in the center)

 

They taste amazing when still warm from the oven, but still are delicious when room temp or reheated;)

 

Cut into 1/4ths. (This makes 4 servings.)

Each serving has:

1/2 c. oats

1 scoop vanilla protein powder

1 egg white

little bit of: pumpkin, sweetener, spices, etc.

 

29 g carbs (less than 3g of sugar– from fruit and little bit of pumpkin), 33 g protein, 0.5-2g  g fat (depending on if using nuts or not)

image from http://foodhero.wordpress.com/2008/11/01/baked-oatmeal/







Would you like more tips, recipes and workouts like these?

#JERF October Challenge

Example of #JERFChallange Breakfast


What is ‘REAL’ food? 

(this was a PERFECT Description from Domesticity Nouveau)

It’s food that has only itself as an ingredient:
Onion vs battered onion ring.  Roasted chicken vs chicken nugget.  Baked potato vs potato chip.

It’s food that you could grow or raise yourself:
You might not want to or have the space, but you could grow lettuce and you could raise a cow.
It is highly unlikely that you have access to a laboratory to synthesize instant cheese sauce.

It’s food that comes in its whole natural form:

A chunk of beef and fresh vegetables rather than a frozen dinner entrée of beef pot pie.  It’s chicken broth and cream instead of a can of cream of chicken soup.

THE CHALLENGE:

Make at least ONE REAL FOOD MEAL a day.

Take a picture.

Instagram or tweet the pic to @SweatyBetties #JERFChallenge

Get Creative! Look up Paleo Blogs & share recipes! This should be fun! 

Example of #JERFChallange Breakfast

#JERFChallenge Dinner Idea

 

PS. for the training challenge, I personally am starting over with my 12-week Program. Since my move, I got off track and had no gym for 2.5 months. I’m starting with week #1 this week! Feel free to join back in! I’m also going to be taking progress pictures AND measurements this time! Eeek!!

How do you eat healthy while traveling?

Second Big Road Trip-- an 8 hour move in 110+ degrees!

I’ve been on the road for about 4 weeks now and boy oh boy am I glad I know a few tricks on this topic! Once you make a commitment to eat healthier you start to realize how much eating healthier requires preparation, having good food on hand and the ability to cook or prepare your food on your own.

I’ve taken two 7+ hour road trips and two flights in the past 4 weeks. Let me tell you a few tips that have saved my ass (literally) and also saved a few bucks from the expense of eating out so much!

Second Big Road Trip– an 8 hour move in 110+ degrees!

TEN TIPS TO “KINDA” STAY ON TRACK WHILE TRAVELING

1. Realize that things will NOT be ideal and you are just going to do the best you can. (and if you’re visiting friends, relax and have  a “fun” meal or two, you WILL get back to your routine soon)

2. Eat your regular meals before leaving: if you’re driving, make sure to have breakfast at home, this will keep you from easily grabbing snacks at the first gas station or airport ($$$$)

3. Pack a few MEALS to take with you. You CAN fly with food (just not liquids) and if you’re on a road trip, its super easy to throw a few meals in tupperware in a cooler and go.

Chicken & Fajita Veggies in a tupperware at the airport. Healthy and CHEAP!

4. If you KNOW you’re going to be eating out with friends and there will be treats or alcohol involved– eat HEALTHY meals and lots of veggies during the day– don’t skip any meals. Watch portions, but enjoy yourself!

I got to see my friends Sam and Cassey (Blogilates) for a meal. We had sushi!

5. Walk as much as you can. Whether shopping or site seeing, get out on foot and just take a few extra laps around the mall. If you stop for gas on a road trip, do 50 squats before getting back in the car! (yes I did this) Get the blood flowing!

6.  BRING snacks with you! Whether you are driving or flying, its easy to get “munchy” while sitting for so long. There will be a list of great options below…

7. Don’t FORGET to eat. Its easy to get busy doing activities and realize you haven’t eaten all day. Then its really easy to make bad choices when you’re starving. Set an alarm on your phone to remind you to stop and get a healthy snack or meal. Aim for at least 300 calories to hold you over.

8. Eat all your veggies first. This is an easy tip. When you are eating out, you can ask for extra veggies and make sure to eat them before a lot of your starches and desserts. This will help you feel full and also slow the digestion of some of your sugars.

9. Stay hydrated! Flying and driving can dehydrate you which you may mistake dehydration for hunger. Bring a bottle of water and make sure to refill it a few times a day.

10. Don’t forget to have fun! Sometimes we get so stressed about the food choices, that we forget to realize its only a temporary condition (in my case a month! LOL) Do your best, but don’t stress. The time off can fuel your motivation to get back on track when you get home!

I randomly got to see my sister in law while in another city! How cool was that?!

Here are a few of my favorite snacks to bring on the road or plane:

- apples, grapes, oranges, cherries

- jerky (turkey or beef)

- tuna packets (people on the plane don’t usually like these, but I do)

- snap peas

- baby carrots

- protein bars (I like kinds that don’t melt like KIND, Quest Bars, or LaraBars)

- Nuts! Almonds, pistachios, cashews, peanuts

- Fruit Snacks (hey, not the healthiest, but my husband loves these)

- dried fruit- magoes, craisins, banana chips, etc.

- deli meat — not SUPER healthy, but not bad. Stays great in coolers on road trips






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