Halftime HIIT Workout

Why sit around during halftime when you can fit in a great workout?
Weekends in the fall= lots of football!! Here is a fun HIIT (high intensity interval training) workout to fit right into those 15 minutes of halftime you have to kill

Now you can work-off all the brats, chips, and game day food! Bam! 🙂

#resiliencyfitness #football #collegefootball #collegegameday #HIIT #tailgating #NFL#workout #weekend #exercise #fall

#fitness #quickworkouts #challenge #getfit #workoutideas

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3 Awesome Ways to Use Apples

It’s not fall without apples, right?

Apple cider, apple pie, caramel apples… Hold up, I need to keep it healthy here! 😉 (Even though apple cider is oh so delicious!)

Tip 1:

Use apple butter or applesauce to replace the margarine, butter, or oil when baking. It adds just a little sweetness and the moisture needed to make what you are baking just as soft and delicious….. with way less fat! I do this with any kind of boxed cake or dessert, with graham cracker crusts, or even for homemade cookies (if it’s a fruit-based cookie).

Tip 2:

Add apples into a salad with chicken for a little sweet/salty combo. Or, try putting some thin apple slices on your boring old turkey sandwich to liven it right up. In the morning, nothing feels more like fall than warm healthy oatmeal with some apple pie spice and fresh apples mixed right in. Try it, you’ll love it~

Tip 3:

If you pack it, you’ll eat it. Before you go to work, take an apple with you for a snack. Or, if you have kids, make sure to throw one into their lunch bags. Apples are at their best this time of year, so get as many fresh ripe apples while you can! Apples are great in the morning too because they give you ENERGY! Some research has shown they provide more energy than reaching for that extra cup of coffee….. Plus, they have a lot of fiber to make your stomach happy too…. Convinced yet? 🙂 I hope so!

Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 

 

Pumpkin Roll Protein Bars

Ingredients:

1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin

—-

2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk

Directions:

  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars

 

 

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4 Easy Steps to Baking Spaghetti Squash

I have always heard people talk about using this squash as a substitute for pasta. So, I finally decided to try it. Maybe I was worried it would be a long process or wouldn’t know how to cook it, but it only took 4 simple steps: Cut, Scoop, Bake, and Shred.

 

What you’ll need:

1 medium spaghetti squash

Large knife

9×13 glass baking dish

1/3 cup water

Fork

Spoon

Bowl (2 salad or one large bowl)

 

 

Cut

  • First, cut the squash in half length-wise. I am accident-prone, so I put a kitchen towel underneath to hold it. It didn’t slip at all. spa squash 1

 

Scoop

  • It’s very similar to a pumpkin inside, so this will be good practice for Halloween. Taking the spoon, scoop out of the seeds and messy part, leaving only the squash flesh. It should look like an empty bowl. spa squash 2

  • spa squash 4

Bake

  • Preheat the oven to 425 degrees.

  • Pour the water into the 9×13 glass baking dish spa squash 3

  • Place both halves of the squash flesh-side down into the baking dish

  • Bake for 37-42 minutes

  • When you can easily put a fork all the way through the flesh to the skin, it’s cooked thoroughly. The outside becomes almost “crispy.” spa squash 5

Shred

  • Taking your fork, start to scrape the inside of the squash from one side to the other (as best you can).

  • You will notice that what you have scraped turns into what looks like spaghetti! Place the shredded squash into a bowl. spa squash 6

  • Continue until all squash has been shredded and removed. The only thing left will be the outer shell. One half of the squash literally fills up an entire salad/soup bowl. So, keep another one on hand!spa squash 7

  • Do the same with the other half of the squash.

  • Voila!spa squash 8

 

I have read various ways to serve the squash. Some people pour marinara sauce over the squash, just like pasta. Others will add seasonings, olive oil, chicken, and vegetables to make almost a pasta salad. The squash isn’t like butternut squash. It’s actually kind of bland. So, you can really experiment! Have fun baking this at home- just four easy steps!

Time for Tasty Tuesday!~ Chicken with Cranberry-Onion Gravy

When I think about November, my mind instantly pops over to Thanksgiving (I mean, how can it not, it’s delicious!) and when I think about Thanksgiving, I think about something I put on everything: cranberry sauce. I mean, I literally put it on everything! 😉 So, obviously this is one of my all-time favorite recipes, especially in the fall. Pop it in the Crockpot in the morning, and voilà! It’s all done by the time you get home! This chicken just falls apart in the Crockpot, yum! Enjoy this one, and all the antioxidants you are getting from the cranberries too! (Had to throw that healthy fun fact in there 🙂 )

 

Chicken with Cranberry-Onion Gravy

1 package (1-2 lbs.) antibiotic-free all-natural chicken breast

1 15 oz. can jellied cranberry sauce

1 package dry onion soup mix

1 tbsp. brown mustard

½ tsp. salt

¼ cup water

3 tbsp. cornstarch

  1. In small bowl, combine cranberry sauce, soup mix, mustard and salt.
  2. Pour a small amount of the sauce into the Crockpot, then add the chicken.
  3. Pour the rest of the sauce over the chicken.
  4. Cover, cook on low 8-10 hours or until done. (Cook it for as long as you know it will take in your Crockpot, I know they are all different)
  5. Remove chicken from crock pot.  Place fine strainer over medium saucepan. Pour liquid from crock pot through strainer into sauce pan.
  6. In a small bowl, combine water and cornstarch.  Blend until smooth, add to strained liquid in sauce pan.  Bring to a boil over medium high heat, stirring constantly. Boil 1 minute or until thick. (it usually takes longer than a minute to get it to the right consistency)
  7. Spoon gravy over chicken and serve with your favorite vegetables.

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Tasty Tuesday!~ Fire-Roasted Turkey Chili

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Fire-Roasted Turkey Chili

I just made this on Sunday, and let me tell you, it is sooo good! Perfect for the fall~ It’s amazing comfort food, with a healthy twist 😉 Bonus! Try it and let me know what you think in the comments below. I also have this on my Recipes for a Fit and Healthy Life page on this blog under “categories” if you want to go straight to it! Enjoy!