that’s amore – homemade whole wheat pizza crust + med ball moves

what.a.morning.

 i woke up at 2:30am randomly and just couldn’t get comfy again nor could i go back to sleep! daylight savings time + a kickboxing 27 week fetus = one tired mama.  praying & hoping this doesn’t become a normal occurrence.

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getting to 5:30am class was something like pulling teeth but we made it!  smiling up there in the pic cause my workout was finally over after that :lol: .  i taught Total Conditioning for 1 hr as usual and then did these exercises with the med ball and bands afterwards (listed clockwise):

  1.  medicine ball squat throws against the wall: 4 x 25
  2. med ball squats w/ explosive jack - band is optional but come ooooon! USE IT! 4 x 25
  3. burpees with overhead dumbbell presses. modify where needed! walk back if you are preggo or nursing an injury if you do not wish to jump. it’s your workout. 3 x 12
  4. 90 degree wall sits with extended med ball (see top pic).  hold this guy for as long as you can. your arms will most likely give out before your legs, so let them drop but stay up until you can’t take it anymore. HOLD until it burns ;)

i owe you a pizza crust recipe, don’t i!

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this was Chiso’s cheese pie hot outta the oven.

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the sauce is homemade too!!! i’ll share that recipe in a future post.

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and here’s the pie i made Sonny and i for dinner that night looooaded with goodies!

extra lean ground chicken, red onion, red bell pepper, green bell pepper, grape tomatoes, fresh cilantro,  homemade pizza sauce, and plenty of shredded provolone.

i’m saving my very special crust recipe for my homemade pizza cooking class so you’ll have to join me on March 25th to get that one!

homemade whole wheat pizza crust

the stuff:

  • 1 cup white whole wheat bread flour
  • 1 cup whole wheat pastry flour
  • 2 tbsp extra virgin olive oil
  • 2-3 tbsp coconut sugar (or agave nectar or honey or pure maple syrup)
  • 1 cup warm water
  • dash sea salt
  • 1/4th tsp fresh minced garlic
  • 2 tsp dried Italian seasoning
  • 2 1/4 tsp yeast (1 envelope)

do this: 

ok, i actually had steps listed out for the beginning part ( :shock: i know) but SEEING it done is the easiest way to actually get it. i don’t want to scare you guys from making it and i haven’t created my own video yet, so i’m going to use a popular youtube vid that is very similar to what i did. also, i added the dry seasonings and garlic in with the wet ingredients.

  1. NOW you’re ready! let the dough rise for at least 2 hours minimum. (whip up a ball right after breakfast)
  2. preheat your oven to 500 degrees and put your pizza stone or baking sheet in the oven NOW.
  3. on a flat, clean, floured surface, drop your round dough ball in to the center.
  4. use your fingers to press the dough out as wide/thin as you’d like it. my Sur la table instructor advised against using a rolling-pin.
  5. sprinkle your pizza paddle (or a pan/cookie sheet with no edges) generously with dry, yellow corn meal
  6. pick up your dough and place it on top of the corn meal bed. is it slide-able? rock the pan back and forth and see.
  7. top your pizza however you’d like. (sauce, cheese, veggies, meat, cheese…but remember less is more! that doesn’t apply to cheese though)
  8. do a slide check one more time, then open your oven and transfer (rock vigorously back and forth til you’ve successfully moved it over) the pizza paddle onto the already HOT HOT HOT pizza stone or baking pan.
  9. needs to bake about 7-9 minutes at most. cooks super fast!

nutritional stats ONLY IF you use the entire dough ball and make a gigantic pizza cut into 8 slices:

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i find that cutting the ball in half first makes the perfect size pie for 2 people. in that instance, stats for 1 slice when cut into 8:

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you can refrigerate the other half for 2-3 days and even longer in the freezer.

1394561058yummmmmmmmmmmmmy!

make your own pizza at home, take a pic, and tag me @fitfoodiele on IG! also, if you send your pics to le@fitfoodiele.com, i will feature them on my Facebook Fan Page, blog, or IG. can’t wait to see the deliciousness you create!

 Q: what do you do when you can’t go back to sleep? read? watch TV? stare at your significant other in the dark? :shock:

le

friday fun – what NOT to say to a preggo woman

it’s fridaaaaaaay!

 i subbed a 10am Total Conditioning class (it’s now called Total Conditioning Extreme or TCX)  for a Lifetime Fitness instructor friend this morning and it was AWESOME teaching my fave class ever in the real day time, lol!  it’s still dark when my tuesday and thursday classes are over at 6:30am. i had so much more energy too since i’m unable to drink coffee in the early mornings anymore :lol:

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a 6 month sweaty mess.

soooo since my little man and i were in the area, we hit up Ruggles Green for lunch and ordered what we always order:

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the Atlantic Salmon Salad for me, a fire-grilled cheese pizza for him (he couldn’t wait for the pic but at least he prayed first) and some organic roasted butternut squash that i’m hoping Chiso will eat a spoonful of ONE day!! until then i’ll gladly continue to kill it myself. i’m enjoying this solo time with Chi as much as possible before baby #2 arrives in less than 4 months. 4 months. whoa.

for kicks:

stuff not to say to or ask a preggo woman!

  1. wow, you sure were hungry! translation: you just ate enough to feed a small city. of Jabba the Hutts.
  2. omg are there twins in there?! translation: you’re huge.  however far along you are.
  3. sleep all you can — NOW. well thanks for the reminder!
  4. do twins run in your family? translation: did you use fertility drugs? does it matter?
  5. how much have you gained so far? i personally don’t mind this one and will share that unknown number just before i deliver.
  6. if cavewomen gave birth without drugs so can you. it’s a personal choice.
  7. can i rub your belly? some people don’t even ask! another one that doesn’t bother me one bit. #imatroll #rubmybelly #itsalllove
  8. i was ripped from end to end. omg! i had an episiotomy too but i would never be that graphic and scare another mom-to-be, ROTFL
  9. are you still with the father? really, REALLY personal… like best friend personal. however if they’re your BFF then they should already know that answer :shock:
  10. Moooooooo. 

comment below and add to the list!

le

lunch. lunges. life goals.

i love interacting with my followers on Instagram and responding to every single comment and question that comes my way.  i go through as many un-private follower accounts as i can cause i’m generally interested in what yall got goin’ on and also to return the love.  all too often though i get lost in the IG matrix and literally hours later i’m like WHOA :shock: where did the DAY go?! social media is fun and addicting but can be a majooooooor distraction. for me. like i can’t get anything done. like blogging. nothing.

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i’ve been shutting down social media altogether for at least 1 day a week minimum. disconnecting is refreshing. and not in the least bit as frightening as i thought it would be.  the major difference in my day? i get stuff done. a ridiculously large amount of stuff. it’s amazing what putting the phone and ipad away can do for my productivity.

Q: how do you tame the social media beast? what works for you?

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hay there, 22 weeks!  i know i mentioned needing maternity clothes a few posts back, but gaaaaah, i can’t bring myself to buy them.  they are just so….. temporary. and de-motivating. i know, i know… do i wanna be comfortable or stubborn and make a statement? it just so happens that my mom takes the time to read my blog (xoxo, hi mom) and she kindly extended the invitation to take me maternity clothes shopping!  i didn’t turn her down.  i had a Dr’s appt. earlier this week though and since i was out and had time to spare, i stopped by Old Navy to see what they had before meeting a good friend for lunch. no maternity clothes at that location, but they DID have plenty of yoga pants. same thing.

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we ate at Red Lobster (hadn’t been there since i was preggo with Chiso in 2011) and as i stated on IG, they have tooooons of healthy options to choose from!  i was one happy fit mom in there reading the menu like a novel.  the downloadable nutritional stats for the entire menu are posted online and can be found right here.  i had the oven-broiled flounder, roasted veggie medley, a baked potato, and a garden salad with ranch dressing on the side. it was as tasty as i remember.  the baby had a cheddar bay biscuit or two; none for me though.

i’m showing sooner than i expected and the simplest tasks (tying my shoes, sitting up in bed, picking stuff up off the floor at home all.day.long) are becoming kinda uncomfy already. after the 6.5 – 7 month mark with my first pregnancy (when i really started to show) i cut out pushups and laying down flat on my back (for chest press, chest flyes, etc) for safety reasons. we’ll see how much further i can get, but for now,   nothing crazy with my workouts, just basic stuff like the vid above!  i’m grateful to be mobile and i’ll continue to take advantage.

lower body moves in the vid: (works glutes, hamstrings, quads, inner thighs)

  • walking barbell lunges with a front raised knee
  • plié squats dragging the trail foot (great inner thigh exercise)
  • reverse backward weighted  lunges

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this was one of my first attempts at making whole wheat pizza crust and it turned out incredible.  my Sur la table instructor would have been so proud.

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 i love the way the pizza turned out but instead of making another one with the leftover dough, i threw it in my grill pan randomly and made flat bread. just.as.awesome. so of course i had to make a sammich. a grilled Kickn’ Chicken breast sammich with roasted red bell pepper, honey goat cheese, and fresh basil.  whatasammich.  i disappointed a few IGers by not sharing the recipe but i have big plans for this dough! entertaining putting together a 2nd ebook. if i could just quit the internet.

happy friday eve ;)

le

part II: core exercises for preggo patties and newbies

CYMERA_20140110_162501         well i didn’t think produce coupons existed, but HEB made that dream a reality! 3 dollars off 8 or more in produce. nice.  i couldn’t wait until this weekend to go grocery shopping because our pantry and fridge was crazy bare, so i went last night and got it done.  i checked online for some coupons before leaving and i’m glad i did.

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we also stopped by Walmart where i spotted these all natural Weber seasonings.  gluten-free, low sodium, and 100% sea salt used.  i caught wind of them via Instagram and chose the Gourmet Burger and Boston Bay seasonings first.  everyone is raving about the Kickin’ Chicken so i’ll be trying that one next. these big 5.75 oz bottles cost just as much as the Mc Cormick and Mrs. Dash 2.5 oz bottles! what a bargain.

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 this evening’s pre-workout meal before taking a Barbell Strength class at the gym: a big bowl of sautéed kale, avocado, green onion, and some Sweet & Spicy Tangerine Shrimp from last night’s taco dinner.  i’m still perfecting the shrimp recipe and will post it here soon,  you know it.

more core videos for ya as promised!

using dumbbells:

for floor oblique twists: sit up straight, chest up, and lean back 45 degrees before executing. complete the opposite the side the same way.

12 R & 12 L;  3 X 24

standing ab exercises:

for standing oblique crunches: pull your elbow down to your knee and squeeze your glute when your knee is at its highest point.

slow tempo for 8, fast tempo for 16  then repeat 2 more times straight.  switch sides and do the same thing.

the side bends keep my lower back loose, limber, and flexible.  if you’re preggo, don’t worry about using super heavy dumbbells here at all.  10′s work great. stand up straight, chest lifted, and don’t slouch or round your back!

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i can do that one!!!! please let me do that one :shock: .

speaking of shows though i have something in the works i am super excited to share.  a vision that has never been more clear to me, finally!  in due time though.

HAPPY FRIDAY AND HAPPY WEEKEND!

le

hostess with the mostess – cheesy spinach and squash au gratin

my mom is a pre-K teacher and still on her holiday break, so she and my aunt (her sis-in-law) came over to hang out, sleepover, and keep Chiso company with us. which means, i get ta’ COOKIN’!  whipping up healthy, tasty food for my family gives me life (add that to the phrases we should stop using in 2014 :roll: ) but it best describes how i feel while i’m doing my thing in my kitchen.  now can i do all this again tomorrow?  you bet! playing hostess is FUN. what we chowed down on today:

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lean turkey burgaaaaaas for lunch!  super easy recipe can be found on my instagram post from earlier today (look for this same photo).

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i topped the patties with cheddar style rice cheese,

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and i found those sprouted grain buns at Sprouts Farmer’s Market recently.  i was looking for the Ezekiel ones but these were cheaper and by Alvarado Street Bakery.  heard a lot about them and was not disappointed.

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no lettuce or avocado in the house, womp. but i did have condiments, tomatoes, and plenty of pickles. stuff your burgers with your fave toppings and toast your buns (makes a big difference in taste and texture).  everyone enjoyed their burger except for you-know-who.

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he touched it like he was going to pick it up and then faked everybody out.  i’ll try again tomorrow.

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i’ve been playing around with a squash casserole type recipe for the past few days and finally just went for it today since i was all up in the kitchen anyway. turned out better than i imagined, whoa. 

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 Sonny says it tastes just like Boston Market’s squash casserole side and well, i won’t argue with him!

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cheesy spinach & squash au gratin

the stuff:

  • 2 large zucchini, raw, coined & halved (see pic above)
  • 2 large yellow squash, raw, coined & halved
  • 3 garlic cloves, minced
  • 1 small yellow onion, chopped
  • 1 tsp cracked black pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tsp parsley
  • 1/2 cup unsweetened vanilla almond milk
  • 2 eggs
  • Earth Balance Organic Whipped Buttery Spread
  • 2 tbsp liquid aminos
  • 1 cup frozen, thawed spinach
  • 1/2 cup cheddar style rice cheese
  • 1/2 cup skim mozzarella (you may use mozzarella almond cheese as well)
  • 1/8 cup light parmesan cheese

breadcrumbs:

  • 3 slices Sara Lee 45 Calories & Delightful bread, toasted until crispy
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 cup light parmesan cheese

do this:

  1. spray your casserole dish with no-stick cooking spray and pre-heat your oven to 350 degrees.
  2. make breadcrumbs by combining listed ingredients in your food processor and pulsing until you achieve a breadcrumb-like consistency.
  3. in a large skillet over medium heat, saute the garlic, onion, zucchini, and squash together for 4-5 minutes or until translucent.
  4. add spinach, garlic powder, onion powder, liquid aminos, parsley, and cracked black pepper to pan; mix.
  5. cover pan and let cook down for 10 more minutes before shutting off the heat and pouring your squash mixture into your prepared casserole dish. set aside.
  6. in a separate bowl, whisk eggs.
  7. to the egg mixture, add 1/8 cup of parmesan cheese, 1/4 cup of breadcrumb mixture, 1/2 cup of cheese, and the 1/2 cup of unsweetened vanilla almond milk.
  8. if your squash mixture has completely cooled by now, go ahead and add the egg mixture to it in the casserole dish and mix WELL. if it’s still warm, temper the eggs by adding a little bit of squash mixture to the egg mixture (in that order, please!)  at a time to prevent making scrambled eggs.  the cold almond milk should help cool the squash mixture down faster too. once all combined, set aside.
  9. add the last 1/2 cup of cheese to  1/4 cup of the breadcrumb mixture and sprinkle it on top of your casserole evenly.
  10. bake for 40-45 minutes or until the casserole no longer jiggles when you shake the dish.
  11. let it cool then dive in.

i divided my dish into 8 nice size servings and here are the stats for 1 serving: 162 cals, 6g fat, 14g carbs, 15g protein, 4 g sugar.

have a seat, Boston Market :lol:

lastly, for dinner, i heated up some leftover chicken & veggie stir fry and mixed it with some marinara sauce to revive the flavors. very yummy!  i also baked two pans of swai for tonight and for Sonny’s lunches tomorrow.  i don’t add ANY salt to the swai cause it doesn’t need it at all like tilapia.

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  i topped these with onion powder, garlic powder, and salt free Southwest seasoning from Mc Cormick (found at Walmart and HEB) and cooked them for 30 minutes in a 350 degree oven. that’s it!  roasted brussels sprouts on the side.
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 thinking about all the crazy business ideas in my head and on my heart for 2014 and it overwhelms me.  i’m determined to make 2014 NOTHING like 2013 though. one day at a time.  ok, zzzzzzzzzzzzzzzz

le

OB check up + why try swai

happy hump day and  happy 7 days til Christmas!? whoa.

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had another check up 1st thing this morning and all is well in this tummy of mine, thank God.  baby’s heartbeat is a strong 150 and by the next visit we’ll be able to determine its sex.  i don’t wanna know though!!! i would love to be surprised in the delivery room, but Mr. Egwuatu says he would like to know as soon as we can find out.  so if he knows i must know too, jeez. my OB just popped out her 4th and final kiddo a few months ago and after i told her my symptoms are super similar from my first pregnancy, she said that didn’t mean a thing.  i feel like it’s another boy though and the chinese gender predictor agrees :lol:

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i had a pregnancy-brain moment and ruined 36 perfectly good eggs by leaving them in my truck for 2 days.  the cartons were on the floor of the passenger seat, still in the grocery bag and everything. ugh. sooo, we made a pit stop at Whole Foods (yes i had an alterior motive) to get some more and see what they had cooking for lunch.  i let my ‘cravings’ (post coming soon) get the best of me again and got a few scoops of their vegetable fried rice and mac n cheese.  to my surprise, the stats for both were available on www.myfitnesspal.com, and i didn’t even do too bad!  just when i think a food item won’t be there after performing a search, it pops right up. LOVE THAT SITE.

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 ok, this was the real reason for the WF trip. confession:  i completely forgot i was pregnant on Thanksgiving eve while i was up cooking and pretty much licked an entire bowl of leftover raw brownie batter. CLEAN. who does that? apparently pregnancy brain is real, my goodness. i did freak out afterwards but calmed down…. eventually.  i asked Sonny to bring me some of this addicting vegan cookie dough so that if i ate some raw it would totally be ok.  dairy / egg- free and tastes like the Nestle Toll House recipe batter i grew up eating. it’s incredible. incredibly dangerous. 2 tubs later…….
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ok let’s talk about healthy stuff!  swai fish was the same price as tilapia fillets at Walmart this week so i chose them to give our taste buds something different.  here’s how they stack up:

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i made a Swai Po’ Boy sammich with it cause the texture and taste is like that of catfish to me.  tilapia is definitely flakier though.

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i coated the fillets in my homemade whole wheat breadcrumbs mixture (no parmesan cheese and swapped the Italian seasoning for salt-free Caribbean Jerk), and pan-fried them in 2 tsp of coconut oil for 5-7 minutes on each side.  

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i threw the fillet on a ciabatta loaf over shredded lettuce, tomatoes, pickles, and topped it with some homemade sriracha ‘mayo’!

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for the mayo, it’s:

  • 2 heaping tbsp of greek yogurt
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 2 tsp sriracha
  •  few shakes of seasoned pepper (by Mc Cormick)
  • squeeze of fresh lemon juice (optional)

mix!

have you tried swai? what’s your favorite white fish?

le





fit n’ crispy chicken parm

Italian food. its been on my mind lately.

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i really wanted something heavy like a big pan of cheesy lasagna but this nipped that craving right in the bud.  it’s lean, it’s fit, it’s crispy, it’s savory, and it’s good.

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making your own bread crumbs is super simple and recommended.  i used some toasted Sara Lee 45 Calories & Delightful bread for mine.

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perfect. no frying needed! i had planned to sear the chicken on both sides in my cast iron skillet (before putting them into the oven to finish) cause i wanted that crispy, crunchy exterior, but omitting that step still produced the same results. SCORE.

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i used Classico all natural, fire roasted tomato & garlic sauce,

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and topped the breasts with a heaping tbsp of sauce, a few spinach leaves, and a big slice of mozzarella almond cheese.

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i know chicken parm is usually paired with some variety of pasta, but i had a big, unbaked spaghetti squash sitting on my counter i needed to use.

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tender, Italian juiciness.  recipe time :)

fit n’ crispy chicken parm

the stuff: breadcrumbs

  • 4 slices Sara Lee 45 Calories & Delightful wheat bread, toasted (can use gluten-free bread)
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 cup light parmesan cheese (optional for a dairy-free dish)

the stuff: chicken

  • 4 large boneless & skinless chicken breasts (pounded and flattened)
  • 1/2 jar of all natural Classico Fire Roasted Tomato & Garlic sauce
  • 1-2 tbsp Earth Balance Organic Whipped Buttery Spread
  • 3 oz Lisanatti Mozzarella Almond Cheese
  • 1 cup fresh spinach leaves
  • 1/2 tsp cracked black pepper
  • 1 tbsp Bragg Liquid Aminos

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do this: breadcrumbs

  1. toast slices of bread until crispy, not burnt but no longer soft and chewy.
  2. break them up into pieces by hand and toss them into your food processor.
  3. add the onion powder, garlic powder, parmesan cheese, and Italian seasonings.
  4. blend until you achieve a breadcrumb-like consistency and set to the side.

do this: chicken – preheat oven to 400 degrees now!

  1. pound and flatten thawed chicken breasts (under a towel, in plastic wrap, in a plastic bag, etc) with your mallet until about 1/2 in thick.
  2. place them into a large bowl and pour the liquid aminos and melted whipped butter spread over the top, coating evenly.
  3. spread out the breadcrumb mixture onto a large, flat plate.
  4. spray your baking pan with no stick cooking spray and set it on your work station.
  5. take each chicken breast and dip/press them into the breadcrumb mixture coating both sides evenly.
  6. place them neatly into your pan, flat.  if they are touching it’s ok but don’t overcrowd your pan.
  7. sprinkle cracked black pepper onto the breasts.
  8. place pan(s) into the oven and cook for 20 minutes on one side; flip, and cook for an additional 10 minutes.
  9. remove chicken from oven (make sure they are done in the center) and remove the breasts from the pan.
  10. pour tomato sauce into your pan, covering the bottom completely.
  11. place chicken breasts back into pan on top of sauce.
  12. top them each with 1-2 tbsp more of sauce, a few leaves of spinach, as well your cheese (you can shred it too, your call.)
  13. place back in the oven for an additional 10 minutes or until your cheese is all bubbly and melty!

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fyi, there was a little over 1/4 cup of unused breadcrumbs left.

per 4 oz serving of chicken: 240 cals, 7g fat, 12g carbs, 2 g fiber, 31 g protein

enjoy! make it, take a pic, and tag me on Instagram (#fitfoodiele) or to the Fit Foodie Le Facebook Fan page!

le

#laterpost #flashbackfriday

i’m going through a period in my life where i’m letting go of something good to make room for something a billion times better.  why is that so dang hard though?  always easier said than done in my world. accepting change doesn’t have to feel like pulling teeth, but i tend to take it to that level a lot every now and then.

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i stick to my 6 Pack USA workout plan for the majority of my workouts but sometimes i just go in and wing it.

today’s sweaty randomness: back, light triceps, cardio

  • machine shoulder press 4 x 10
  • lat pull downs 4 x 10
  • machine tricep pushdowns 4 x 10
  • hammer strength pull downs 4 x 10
  • seated rows 4 x 10
  • deadlift / overhead press combo w/ 45 lb bar 3 x 10
  • steady-state, fat burning cardio on the elliptical 30 min

before that though, i met with the ladies of Style to Envy for breakfast at La Madeleine and did my best to resist all their crazy delicious savory and sweet pastries.  i met Val and Nikki at the Blog Elevated Conference this past Sept. and we discussed a few collaboration ideas for 2014! looking forward to that.

Chiso worked up an appetite playing hard and requested pizza for lunch. soooo, since were in the vicinity, we chowed down on some Ruggles Green gluten-free cuisine.

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i had the Atlantic salmon salad with all the trimmings.  i actually forgot to ask for the dressing on the side this time and was too hungry to wait for a re-do.

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what a Hammy Mc Hamster! Chiso got his pizza fix and i finished what he left which was only one dang slice! and i have no idea where he got ‘eat everything but the crust’ from. he certainly didn’t learn that from Sonny or i cause we eat the whole thing. so yeah, i finished all his leftover crusts too. that dough is AMAZING.

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 here is a lighter, low sugar pumpkin cake recipe i made a few days ago i’d like to share before Turkey Day:

madewithOveryummy pumpkin cake

the stuff:

  • 1 cup Stevia for Baking
  • 1/4 cup melted coconut oil
  • 1/2 cup unsweetened applesauce
  • 2 cups whole wheat pastry flour
  • 1 can pure pumpkin
  • 2 large eggs
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 2 tbsp unsweetened vanilla almond milk

do this:

  1. mix wet with wet, dry with dry, then incorporate together. do not over mix!
  2. divide batter evenly between two 8 in round pans
  3. bake for 28-30 min on 350 or until an inserted toothpick comes out clean.
  4. let the cakes cool then pop them out of the pans
  5. top however you’d like! i used vanilla butter cream and the very last few pecans in the bag (i hope that explains the debris on the plate)  this time, but next time i’ll keep it super light and use sugar-free/fat-free cool whip. there are actually a few vegan coconut cream frosting recipes i’ve been seeing around.  that’s a great option too!

makes 12 slices (for 1, no topping): 137 cals, 6g fat, 18g carbs, 3g fiber, 2g sugar, 3 g protein

hope you had a fantastic weekend. it’s COLD in Houston these days, brrrrrr.

t-4 days yall!!

le

i workout for:


 well good morning!

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i workout for all those reasons and more, but i should have included eating lots of food!!! that’s #1.

since i workout super early in the AM most days, i have been enjoying Houston’s Fall weather to the fullest.  Fall not only means chili and cornbread, it means warm, hearty, filling, yummy, COMFORT food in general to me!  a big bowl of super creamy mac n cheese is hands down my fave (to eat in a bowl anyway, pizza is the other) and FITzee Food’s Chicken Cordon Bleu Bake was all that (hearty, filling, yummy, creamy, cheesy) and more.

fresh chicken breast, black forest ham, swiss cheese and mushrooms baked together in a creamy wine sauce with a touch of sage and topped with Panko bread crumbs. HEAVEN on a bowl plate.

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it was shipped to me as a perfect, rectangular, loaf, but i had a little accident transporting it to my plate. again.  hey it all went to the same place. again.

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deliciously low carb, cheesy, and packed with protein!  a great choice.

i found this online yesterday and had to share with my fit foodies:

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couple things though:

  • when dining out, go for the broth based (tomato, chicken, beef, vegetable, clear, see-through) soups vs. the creamy ones because they are usually made with milk or heavy cream.
  • the leanest cuts of beef include:
    • eye of round roast or steak
    • sirloin tip side steak
    • top round roast and steak
    • bottom round roast and steak
    • top sirloin steak
  • a cup of any fruit usually is anywhere from 50-100 cals, but the sugar count is what you should keep your eye on.
  • air/stove popped over microwaved popcorn any day

Q: what activity (exercise) have you wanted to try but haven’t?
i’d like to try the different types of yoga- i had NO idea there we so dang many.

le

Fit Foodie Lean 7 buck sale!

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my first mini Fit Foodie Lean tasting party calls for my very first ebook sale!  huh? tasting party? i know, right?! suuuuper excited about that. baby steps, baby steps.

the process for me to get this ebook out there was anything BUT smooth but your positive, encouraging, feedback reminds me again and again how worth it the struggle was.

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your Instagram posts! your comments!

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your tweets! your emails!

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YOUR SUPPORT!

they have all fueled this little passion of mine and i am just gonna keep going, one foot in front of the other.

i thank you. with my whole heart, i thank you.

i don’t even know what i’m making for the tasting party yet and it’s this weekend!!!!!!!  ready to get my Rachael Ray ON though!

take advantage of this ebook sale- it ends Friday night  (Sept. 27th, 2013) at 11:59pm. click here, or click up top on the Fit Foodie Lean Ebook tab!  as always, tag me on IG: #fitfoodiele @fitfoodiele #fitclean2013

happy HUMP DAAAAAAAAAAAAAY

le