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.  

* * * * * 

*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.

* * * * * 

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:  

* * * * * 

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.

* * * * *