Live Fit Phase 3

Last year I started the Live Fit 12 Week Trainer and saw really great results after completing Phase 1 and Phase 2 (the first 8 weeks), then I had a leg injury that prevented me from completing the last phase.  Also, I had gotten pretty lean in the first 8 weeks, so I felt okay waiting to finish.

To recap, here are some pics of the first 8 weeks, unfortunately I didn't get pictures of each week so these are the only ones I have to share.  (Isn't it amazing how much better we can look with a tan?) 

Now that I'm all healed, I'm starting Phase 3, the last 4 weeks of the Live Fit Trainer.  The last phase focuses on high intensity interval training (HIIT) for maximum fat burning while maintaining the muscle you've gained.  Also, there is "carb cycling" to help reduce fat.  Because I'm already pretty lean and don't want to get too much leaner, I will probably continue eating the way I did during weeks 1-8, that is, every 3-4 hours, with "cheat meals" on the weekends and maybe a couple pieces of dark chocolate after dinner.  I will reduce my sugar and caffeine intake, so I'll report back on how that goes.

I copied the information below straight from the Live Fit website so you can see an overview of the final phase of the program.  

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*My calorie range was 1230-1530.  Go HERE to calculate your calories.

I use Myfitnesspal.com to track my food (calories, carbs, protein and fat).  

THE WORKOUTS

Are you doing the Live Fit Trainer?  I'd love to hear about your experience in the comments below!  If you're doing another program, please let us know about that too.  

Multigrain Buttermilk Pancakes

Please join me in welcoming back Honey We're Healthy contributor Jennifer of The Chronicles of Home.  She never disappoints with her recipes and today is no different.  As you know, we love pancakes around here, and today Jennifer is sharing how she makes multigrain buttermilk pancakes.  Enjoy!

Multigrain Buttermilk Pancakes

Buttermilk pancakes are sort of the gold standard when it comes to pancakes.  When you're looking for a fluffy, pillowy, nostalgically good pancake, buttermilk is the way you want to go.  

Classic buttermilk pancakes, however, while delicious, don't have a whole lot of redeeming health qualities.  They're usually made with white flour and white sugar and will probably leave you hungry again in a few hours.

This multigrain version of a classic buttermilk pancake includes whole wheat flour, cornmeal, oats, and flax seed meal.  It swaps honey for most of the white sugar as well.  You can expect a fluffy, lightly sweet pancake with a bit more tooth and heartiness to it than a traditional buttermilk pancake.  For me, it's the perfect mix of classic and healthy.  

Ingredients

1 c. whole wheat flour

3/4 c. all-purpose flour

1/3 c. whole cornmeal

1/4 c. old fashioned oats

1/4 c. flax seed meal

2 tbsp. sugar

2 tsp. baking powder

1 tsp. baking soda

1 tsp. salt

1/2 tsp. cinnamon

1 3/4 c. buttermilk at room temperature

4 tbsp. grapeseed oil

1/4 c. honey

3 eggs at room temperature

*To bring buttermilk to room temperature microwave it for 20-30 seconds in a glass measuring cup.  To bring eggs to room temperature, let them sit in their shells in a bowl of hot tap water while you prep the other ingredients.

Heat a griddle or nonstick frying pan over medium heat.

Whisk all of the dry ingredients in a large bowl to blend.  

In a separate bowl, whisk the buttermilk, grapeseed oil, honey, and eggs until combined.  

Pour the wet ingredients over the dry and fold with a rubber spatula until just combined.  The batter should be a bit lumpy.

Spoon several tablespoons of batter in four puddles onto the hot pan and let cook for a few minutes, until little bubbles form and the underside is golden.  

Flip and cook another few minutes, until pancakes are cooked through. 

Serve warm with pure maple syrup and fresh berries.

Makes about 20 pancakes.  Adapted from "Four-Grain Flapjacks" in The Joy of Cooking.

For more recipes from Jennifer, and to see glimpses into her home and fabulous DIY projects, click the banner below.

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Nordstrom $100 Gift Card Winner!

Thank you all for your readership and comments on this blog.  I'm thrilled to celebrate you today and couldn't wait to see who won the $100 gift card to Nordstrom!  And the winner is . . . .

Thank you to everyone who entered! Have a great weekend!

Via healthemily.tumblr.com

Homemade Low Fat Chocolate Mocha

This time of year, I love to sip on a hot cocoa.  It just turned cold here, so it's especially toasty to drink one at night.  I make mine with skim milk and Ghiradhelli double chocolate powder.  Their serving size is 4 tablespoons, but I think 2 is plenty.  To make it into a mocha, I add one scoop of espresso powder.  To be decadent, top with a swirl of fat free whip cream.  Even fat free whip cream is delicious.

Nutrition:  

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The winner of a $100 Nordstrom gift card will be announced on Friday.  Go HERE to enter!

Turkey Chili

Here is another high protein meal that I like to make on the weekend, then refrigerate for leftovers throughout the week.  I don't think I ever make it exactly the same way twice, since I'm always tweaking the spices, cooking time, and ingredients.

Below is a basic recipe that you can adjust based on your taste preferences.

Ingredients

• 1 large onion, diced
• 2 tablespoons olive oil
• 1 1/4 lb extra lean ground turkey
• 3 cloves of garlic minced
• chili powder- 2 teaspoons
• black pepper- 1/2 teaspoon
• cumin- 4 tablespoons (I like a lot, maybe I use more??)
• chili beans- 1 or 2 cans, rinsed
• diced tomatoes, undrained- 1 can 14 oz
• tomato paste- 1 can 6 oz
• chicken broth- 1can 14 oz
• 2% shredded cheese for topping

Directions

• Heat oil in a large dutch oven or pot on medium heat.  Add onions until translucent. 
• Add turkey and break into small pieces.  Cook until browned.
• Stir in garlic and spices.
• Add beans.
• Add tomatoes, tomato paste, and chicken broth.
• Then I start tasting and adjusting the spices.  I sometimes add a pinch of cayenne, a little salt, and more cumin and/or chili powder.
• I cook it for about 45 minutes on a low simmer.  

My Fit Foods

I wanted to share with you a food shortcut that I've used in the past that really works well when you don't have time to cook, but want to eat healthy.  I typically like to cook our meals, but this is another option.  My Fit Foods is pre-cooked, fresh, refrigerated packaged meals that you just heat up for a couple minutes and they are ready to eat.  A while back, we bought enough meals for our family for several lunches and dinners.  I buy the small, but the large would be about enough for two meals for me.  Normally, I might just buy a couple a week to take to work for lunch so I don't have to go out or bring leftovers.

One of my favorite meals is the Atlantic Baked Salmon with quinoa and broccoli.  But I also really like the salmon cakes, chicken wrap, and chili.  They have breakfasts too and tons of choices.

The nutrition information is provided on each package, like this for my salmon:

All of the meals are based on a  40% low glycemic carbohydrates, 40% lean protein, and 20% healthy fat.  

I know My Fit Foods is in Texas and opening a location in Phoenix too.  I'm wondering if there's something similar where you live, and if so, have you tried it?  What do you think?  I remember before I tried it, the thought of pre-packaged foods sounded pretty bad, but they are actually good and you can't beat the convenience.   p.s.  I'm not being compensation by MFF for this post- I just wanted to share:)

Great Grandma's Hot Chicken Salad

Today's recipe comes all the way from my beloved, late Great Grandma, and it was passed down to me by my Grandma.  My Grandma is a great cook and she's always sending me recipes and healthy eating articles she's clipped from magazines, since she's diabetic.  I love that this Hot Chicken Salad recipe is in her own sweet handwriting.  You can tell I've used it a bunch since the notecard is worn and dirty- a great sign of a good dish!

Over the years, I've tweaked the recipe some and added a few new ingredients.  I never really measure anymore, opting to just toss everything in- about a cup of each vegetable.  

Ingredients

• 1 Rotisserie Chicken - I like to use the white meat only 
• Olive oil - couple tablespoons
• Onion - diced
• Carrots- diced
• Celery- diced 
• Peas- frozen
• Garlic- couple cloves minced
• Light mayonnaise - 1/2 cup
• Cream of mushroom soup- one can
• Fat free milk- a glug 
• Sliced olives - small jar
• Prepared Pesto - couple tablespoons 
• Lemon juice - couple squeezes
• 2% shredded cheese - a big handful 
• Large shell macaroni (you can use whole wheat) - cup cups dry 
• Salt and pepper to taste- I usually just add a very small amount. 

Directions

• Boil the pasta until al dente.
• In a second large pot, cook the onion, celery, and carrots in olive oil until softened.  Add garlic.
• Shred the chicken and add to the pan.
• Add mayo, cream of mushroom soup, milk, olives, lemon juice, and pesto.
• Add the peas.
• Add the cooked shells.
• Stir to combine.

• Pour the mixture into a baking dish and top with shredded cheese. 

• Bake at 350 degrees for about 20 minutes. 

• This is one of the meals I portion out into about 10 small plastic containers and take to work with me.   I reheat it for about a minute.

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$100 Nordstrom Gift Card Giveaway!

To celebrate YOU and thank YOU for reading, commenting, and following along on my new blog, I'm doing a GIVEAWAY!  This blog is a labor of love and I sincerely hope it is a place of encouragement for you.  As women, we can be especially critical of our appearance and bodies and I hope that we can try to change what we don't like, accept what we can't change, and just all love ourselves more, regardless of what we look like.

For the giveaway, I chose one of my favorite places to shop- Nordstrom!  One winner picked at random will win a $100 gift card to the store.

You must be a follower or subscriber to enter.  You can also be an Instagram follower (@Honeywerehome) or Pinterest follower 

Just leave a comment letting me know. (Please leave your email address so I can contact you if you win).  You can blog, facebook, tweet, pinterest . . . for additional entries. 

I'm so thankful for my readers!

The winner will be announced on Friday, December 14, 2012.  

U.S. and Canadian friends welcome to enter.   

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5 Reasons to Work Out During the Holidays

Hello and happy Monday!  I hope you had a great Thanksgiving and long relaxing weekend.  I had a nice Thanksgiving, but ended up eating way too much.  I went for a great walk/jog in our neighborhood park on Friday morning and it felt so good to get outside and get moving.  That jog made me realize how important it is to keep working out for the rest of the year.  With the Christmas holiday approaching and a schedule that is extra full, workouts can be the first thing to go.   But, I encourage you (and myself) to stick with (or start) exercising for these reasons:

1.  Reduce Your Stress.  For some of us, the holidays can be a stressful time of year and working out definitely helps to alleviate those tensions.   Even if I don't feel like going to the park or gym, by the time I'm finished, I feel so much better!  I have never regretted a workout, but I have regretted not working out.  Working out helps clear my mind and improve my mood a ton.

2.  Working Out Helps You Eat Healthier.  This is true for me, but I wonder if it's true for you too?? When I'm working out consistently, I tend to eat better.  I recognize that I worked hard at the gym and I don't want to "blow it" by eating poorly.  On the other hand, if I'm not working out, I tend to eat badly- indulging in way too many desserts.  It's a double whammy either way.

3.  Finish Strong.  For me, I've worked really hard to get into good shape and I want to maintain what I've accomplished.  If you've done the same, don't spoil it by quitting now!

4.  Be Ahead of the Game for the New Year.  When the New Year comes and everyone resolves to "get in shape" you'll be ahead of the curve!  How great will that feel?!

5.  No Guilt for Small Indulgences.  I try to eat healthy most of the time, but I admit to having a sweet tooth and indulging in desserts (and wine!).  I don't think total deprivation is a good thing and knowing I work out helps remind me that it's okay to indulge during the holidays without feeling guilty.

I don't tell you anything that I don't tell myself.  Writing this blog helps motivate me to continue my efforts at living healthy too.  My leg is feeling better, so I plan to pick back up my Live Fit Trainer.  I made my meals for the week on Sunday and I plan to Finish Strong and start the New Year off right!

via FitSugar

Also, I realized that I now have over 300 followers on Honey We're Healthy!  To celebrate and say Thank You, I will be announcing a GIVEAWAY this week.  If you want to follow this blog, click HERE or subscribe HERE.

Bring on the Dessert!

When it comes to Thanksgiving, most of us look forward to eating some lovingly prepared home cooked food and indulging in a few (or more) drinks.  I'm no exception and especially love getting my kitchen all dirty and smelling delicious aromas from the oven.  This year, I'm not hosting Thanksgiving, so I'm just preparing a few desserts to take.  I like to indulge, but not to the point where I'm uncomfortably stuffed, so I usually nibble on the appetizers, eat a smaller main meal, and sample all of the desserts!

This year, I'm in charge of the chocolate.  I'm making

Salted Caramel Chocolate Brownies

(I'm trying one of these sauces this time.)

Chocolate Covered Toffee

Chocolate Dipped Strawberries

Chocolate Peanut Butter Globs (from Ina Garten's new cookbook, Foolproof)

What's on your Thanksgiving menu?  I hope you have a wonderful day!

Tex Mex To Go

Y'all know that I couldn't make it through the week without preparing and portioning out meals for the week.  This is especially true for my lunch since I typically eat at the office.  One of my "go-to" meals is a Tex Mex dish that I shared recently on Instagram.

A few people asked for the full recipe so here you go.  I feel kinda bad because this isn't really a "recipe" - it's more of an assembly.  This recipe makes 10 small meals for me. 

Ingredients

• 2 packages Jennie O Extra Lean Ground Turkey
• 1 large can of fat free refried beans
• 2 packages Taco Bell low sodium seasoning
• Low fat shredded cheese
• Low fat or fat free sour cream
• Pickled jalapeños 

Directions

Brown the meat, then add the seasoning packages and water according to package directions.

I portion out the meat into 10 small containers, add a scoop of beans, sour cream, cheese and a few jalapenos.  I microwave it for about a minute and a half.  I also like this as a salad on top of shredded lettuce.  

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Spiced Sweet Potato Salad with Apples, Grapes, and Almonds

I'm so looking forward to the weekend!  I can't believe it's the weekend before Thanksgiving!  I feel like this holiday has totally snuck up on me.  When did we get so close to the end of the year??

This week, I prepared one of my favorite salads (fruit, nut and cheese), and today, my friend Jennifer is sharing one of her favorite salads- made with sweet potatos, apples, grapes and almonds- yum!!

Salads aren't always the first thing I think of for dinner when the temperatures start to dip but I've been making an effort to incorporate more fall and winter salads into our routine and, surprise, surprise, we're all loving them!

There are so many interesting ingredients in this hearty salad, you almost don't feel like you're eating a salad.  If you have a heavier eater in the family (ahem..husbands, boyfriends, and teenage boys) try adding a simple grilled cheese sandwich on hearty whole grain bread and I don't think you'll hear any complaints about portion size!

One of the things I love about this salad is its versatility.  You can make a number of substitutions without altering the health value, flavor, or texture of it drastically.  Sweet potatoes or butternut squash would both be great as the roasted vegetable.  Baby spinach, arugula, or mixed greens all works as the lettuce component.  Use any variety of apple or grape that you like.  Dried cranberries, cherries, or blueberries would all be delicious.  And for the nuts, walnuts, pecans, or marcona almonds would all be wonderful.  Tailor it to your tastes and what you have available and you'll have a quick and healthy dinner on the table in no time.

p.s.  This salad would also make a great salad course for the upcoming Thanksgiving holiday!

(Serves 4)

Ingredients

2 medium sweet potatoes, peeled and cut into 1" cubes

1 tbsp. olive oil

1 tbsp. toasted sesame oil

1 tsp. ground cumin

1/2 tsp. salt

2 Fuji or Gala apples, cored and cut into 1" cubes

2 cups green grapes, halved if large

1/2 c. dried blueberries (I like Trader Joe's dried wild blueberries)

1/4 c. sliced almonds

4 c. arugula

3/4 c. apple cider or apple juice

2 tbsp. cider vinegar

2 tbsp. minced shallots

2 tsp. dijon mustard

1/2 c. olive oil

1 tsp. salt

1/2 tsp. pepper

Preheat oven to 375º.

Toss sweet potatoes, 1 tbsp. olive oil, sesame oil, cumin, and 1/2 tsp. salt in a medium bowl.  Spread on a baking sheet in a single layer and roast until tender and starting to brown, about an hour.  Let cool slightly.

Meanwhile, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat.  Cook until the mixture is reduced to about 1/4 cup, 6-8 minutes.  Take off the heat and whisk in 1/2 c. olive oil, 1 tsp salt, and 1/2 tsp. pepper.

Place arugula in a large bowl and toss with some of the dressing.  Divide the arugula among four plates and top with apples, grapes, dried blueberries, almonds, and sweet potatoes.  Drizzle more dressing over the top and serve.

Magic

via TylerKnott.com

Breakfast Egg Sandwich

Today I'm bringing you a breakfast sandwich that one of my very-favorite-people-in-the-whole-world, my Grandma, used to make for me when I was younger.  It's an egg muffin and whenever I make it, I always think of her.  It reminds me that sharing food is sharing love and my Grandma is exceptional at that.

I use a 100% whole wheat muffin, extra lean turkey ham, 2% American cheese and one real egg (but you can use egg whites if you prefer).  Simply fry the egg and a slice of turkey ham with Pam cooking spray, toast the muffin, and top with a slice of cheese.  

Below is the nutrition information.  

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Sidelined

I recently mentioned that an injury was plaguing me and, unfortunately, it hasn't gotten any better.  It's my right hamstring or maybe some kind of sciatic nerve pain from being tied to my desk??  Although I have been working out hard the last 8 weeks, I don't think I overtrained.  I'm careful to lift heavy, but not heavier than I can bear.

I'm disappointed because I only had 4 weeks to go on the Live Fit Trainer, but I can't complete it in my current condition.  The last phase calls for active rests between sets (burpees, jumps, sprints, jumprope) and I don't think those are a good idea for me right now.  

On the up side, I had actually already gotten more lean in the 8 weeks than I had anticipated and I'm not sure I really wanted to get any leaner.  

To maintain my sanity, I'll continue working out, but focus on upper body and maybe just walking.  If the pain persists, I will visit a doctor.  Hopefully, it's not that serious and will go away on its own soon.  

On my blog, I'll continue to bring you fitness advice, food ideas and recipes, and more help to keep you motivated.  Let's finish the year strong!  I'm super excited for the holidays and I want to post healthy food alternatives in addition to some of my favorite splurges!  Thanks for all of you support and encouragement.  

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via

Don't let that be you! :)