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

ideal meal size?

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wouldn’t that be awesome?  every day might not be this way realistically, but the potential is always there.  ‘it’s not the stress that kills us, it’s how we react to it.’  always choose happiness, positivity, and PEACE.

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that Will Rogers quote is straight awesome because it reminded me of last night’s tweet: ‘God will enable you, but he won’t do it for you.’ story of my life.

 class (and breakfast) went well this morning, but every time the temp outside drops, it seems my class numbers do too!  if i didn’t have to be there, i prolly would have stayed in the bed a bit longer this morning myself :lol:

 i was browsing around on the FITzee Foods website and found a nifty Nutrition Calculator that helps you determine your ideal meal size!  confused on your daily macronutrient intake? you should check this app. out.

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all you have to do is select your sex,

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 update the designated areas with your info (age, height, weight, activity level),

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and your approximate Ideal Meal Size (broken down into weight loss, gain, or maintenance) is calculated for you!  that’s not even the best part- a list of meals that correspond with your daily macronutrient needs are populated in those categories above:

meals & snacks, breakfast, lunch & dinner, FITzee Bars.   it tells you the size and quantity of your meals and snacks per day, so all you have to do is click’em, pick’em and order’em!

user-friendly indeed.

Q: what are you gonna be for Halloween this year?

le

hearty turkey casserole + fit foodie lean legs workout

while i was away at the BE Conference (that post is in the works), my FITzee Foods orders came in!  thankfully Sonny only got to one meal before i got my hands on them :x.  i now have a new favorite to add to my list i wanted to share with ya:

Mom’s Hearty Turkey Casserole

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layers of sautéed vegetables, lean ground turkey, rich tomato sauce, and mashed yams all baked to perfection and sprinkled with mozzarella cheese!   low carb and gluten-free.  it was the first meal i cracked open and it reminded me of a healthified shepherd’s pie.  this experience was over way too fast.

*stats: 353 cals, 16g fat, 20g carbs, 5g fiber, 29g protein*

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then i hit the gym to combat the massive amount of sugar i ate over the weekend :shock:

i created that lean leg routine up there while using the limited hotel gym at the conference, and did it again that day.    grab two dumbbells (preferably 10′s or higher) and a sturdy wall to lean on for the wall sits and have at it.  3-5 times through, no breaks!

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i couldn’t decide which bar to eat for my post workout snack so i ate both!!!! kidding, i had the apples ‘n oats, my fave.

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afterwards, PWO grocery shopping.  which is always a bad idea for me.  i can never wait until i get home to open something up.  you can eat them in the car. you can eat them on a chair. you can eat them ANYWHERE.  get those greens in :)

the FITzee Food’s menu changes frequently because they use local, seasonal and natural ingredients.  make sure to keep checking the online menu to see the latest and greatest culinary delights – they just might become your new favorite.

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in those defeated moments, think back to why you even started your journey in the first place.

then keep going, friends!!!

 FITzee Food questions? email me directly at le@fitfoodiele.com.  to order your healthy meals, go check out the September menu- October is upon us! 

le

BE countdown

and we’re back!  Sonny and i celebrated wedding anni #6 in South Beach this past weekend.  you know i’ll be making a nice little blog post about it when i get my life together but check out my Instagram feed for a few highlights in the meantime.

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we got in late monday night after picking up Chiso from his grandparents house and i went to bed feeling like i shoulda got a sub for my 5:30am class the next morning.  after not picking up any dumbbells in 5 days straight and eating everything under the blazing Miami sun, um i needed to be there :shock: . i felt crappy on the way and not even my cup of coffee did much to help but i left the gym feeling the exact opposite.  it always happens that way!  then i crashed when i got home. really hard.

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one great thought or action breeds another, so start your day with POSITIVITY!  an uplifting song, a scripture, prayer, or a motivational quote or all three.  they have an incredible, noticeable impact on the rest of your day. then pair it with something healthy and nutritious to go in your body and you are well on your way!

******

AAAAAAAGGGHH!!!!! the Blog Elevated Conference (BE) starts TOMORROW!!!!!! super-duper stoked is an understatement.  i’m shy, i’m reserved, yeah, yeah, yeah, but i am gonna try my absolute best to JUMP outta my comfort zone this weekend and be the social butterfly i know i can be.  i’m anxious just thinking about it but enough is enough.

dosomethingyouveneverdonegot it? good. now apply it.

i owe you like three recipes!!! let’s talk about these apple pie pancakes real quick though.  not to be confused with the apple pie oatmeal in my ebook (shameful plug).

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hot apple-cinnamon pie  oat bran pancakes

the stuff:

  • 1/2 cup raw oat bran
  • 1 tsp almond extract
  • 3 – 4 tbsp unsweetened vanilla almond milk
  • 1/2 tsp baking powder
  • 2 heaping tbsp unsweetened apple sauce
  • 2 egg whites
  • 1/2 cup chopped red delicious apple
  • 1 tbsp coconut crystals
  • 1 tbsp lemon juice
  • 1/2 tsp cinnamon

do this:

mix everything in your blender EXCEPT the apples, coconut crystals, and lemon juice.  add as much almond milk as you’d like; i dont like super thick batter so i add about 4-5 tbsp myself to stretch it and make as many cakes as possible.  cook up the batter in your medium heated, no-stick cooking spray coated pan for 3-4 minutes each side.  heat a small saucepan over a medium flame and add your apples, lemon juice, and coconut crystals all at once.  stir until crystals have melted a bit but make sure it doesn’t burn! it cooks fast.  top your cakes with the hot apple mixture.  drizzle them with some zero calorie Walden Farms pancake syrup.  ready, set,

go.

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stats are for the entire thang.

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happy pancaking.

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Q: what’s one thing in your morning routine that you must do every single day?

le

strawberry spinach pancakes + Angie’s Popcorn GIVEAWAY

strawberry spinach salad meets strawberry spinach pancakes.

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these are similar to the Spanana pancake recipe but i kinda went off the top of my head this morning with this one.

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strawberry spinach pancakes

the stuff:

  • 1/2 cup raw oat bran or ground oatmeal
  • 3 oz ripe banana
  • 1 tsp vanilla
  • 4 tbsp unsweetened vanilla almond milk
  • 2 egg whites
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1 cup frozen spinach
  • 3 tbsp unsweetened applesauce
  • 3-4 strawberries, sliced
  • 1 packet stevia (optional)

do this: 

combine everything except the berries in your blender or food processor.  coat your skillet with no stick cooking spray and set to medium heat.  cook each cake 4-5 min on one side; flip and cook 3-4 on the other.  top cakes with strawberries and Walden Farms pancake syrup before dig in and check out the IG vid i posted this morning while you’re at it!

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stats are for the entire stacky stack.

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********

i just want to say YOU ROCK for helping Fit Foodie Le reach 1K Facebook Fans over this past weekend!!!!! what!? small to some but a huge milestone for me man.  i appreciate every single click of support! that said,

it’s that time again.

 i can’t get enough of doing these giveaways!!! ever. they make me so happy and i’m not even the winner. giving really does feel better than receiving.

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after fighting the urge to eat this entire sample box myself from Angie’s Popcorn- this variety pack shall be the next Fit Foodie Le giveaway prize.  ASAP.  THANK YOU,  Angie’s!

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as you know, i looooove me some Boom Chicka Pop- it’s my favorite movie-watching snack.  they have a variety of flavors like the ones pictured above and i am on my way to trying them all.

 if you’re already following me on Facebook, you are good to G-O! click below if you’d like to jump in on this:

———->a Rafflecopter giveaway<———-

contest starts……NOW!

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remember-  what you allow is what will continue. remain humble, but don’t be afraid to stand up and speak up for yourself.

have a great rest of your monday and head to Facebook and get ‘ta Liking!

le

go for it- this girl did!

i received some outstanding and heartwarming news this past weekend that i’d like to share with you.

*****

‘I remember the day that I decided to start living a healthier life; it was the day after I got laid off from my corporate career. Before that, I thought I was a pretty healthy individual. My diet consisted mostly of fruit, veggies, meats and a little water. Of course there were the indulgences, such as chocolate (I am sorry, but who can resist?) especially when you sit in a cubicle for hours at a time. I did the occasional cleanse and I looked healthy but I simply wasn’t. I knew I needed to do more but HOW?! I didn’t want to spend my life writing down everything I ate or spend my time waiting for cleanses to end. I needed something else; I need a lifestyle change…a new way of looking at my health…. I realized that if I was going to make a lifestyle change, my perspective had to change as well. Instead of wanting to lose weight…I decided that feeling great was now going to be my motivation. During this transition, so many things for me changed; the way I lived, the way I socialized and the way I thought! I found myself wanting to change everything about me, IN A GOOD WAY, and I did! I grew very fond of a childhood friend who you guys know as FitFoodieLe. Her obsession with favorable food made me feel like I could actually make this a permanent change and enjoy every minute of it. I watched Leah blossom in so many aspects! I was drawn to do better, achieve more and conquer all that I can because she was making her dreams come true through a thousand pictures for everyone to see. Talk about inspired and motivated, I felt obligated and that obligation forced me to obtain my Group Fitness Instructor certification! Everyone that knows me, knows I absolutely LOVE Step…it’s an ancient workout but with a great instructor, great audience and some great music you are forced to have a great,long-lasting workout. I am so honored to know through the hard work and dedication of a super gorgeous sister, mother, friend, daughter, wife and motivator; I was able to achieve my own dreams as a Step Aerobics instructor!

sharondaa

Ms. Leah thank you so much and never stop; I can only imagine how much work it takes to be in your shoes for a day but I want you to know that it never goes unnoticed because I am INSPIRED I am MOTIVATED I am FIT!’

Thanks again,

sharondaadigitalrun

Sharonda Ausbie

*****

say WHAT!? beaming from ear to ear is an understatement.  Sharonda has made my YEAR and i cannot wait to take her class!! she is such a positive, energetic spirit and is headed straight for greatness.

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health and fitness is pouring out of me and i will NOT put a cap on it!  it’s a sincere honor to inspire someone to finally go for their dreams and goals or  to simply try something new and different.   i am completely humbled to have been apart of her health and fitness journey.  much love, Sharonda, and thank you for sharing a piece of your story!

le

The Color Run 5k – Houston

what.a.BLAST this morning!  this was my first time participating in the The Color Run 5k and imo,  everything was set up perfectly.  because i have a goal of hosting my own 5k one day, i took special note of well, everything.  instead of just showing up to run, i tried my best to pay attention to all the minor details that go into making a 5k (or any distance really) so great, fun, and memorable.  and BOY am i overwhelmed!!! but hey:

dreams

:shock:

never settle for good, mediocre, or average because you weren’t created to do good, mediocre, or average things!

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packet pickup was at Rei and i had never even been inside the store until then.  there was soooo much Color Run paraphernalia to choose from it’s not even funny!  shorts, fanny packs, drawstring back packs, tanks, frisbees, bandanas, socks,

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and sunglasses!

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pre-race breakfast was an egg-white omelette (with some shredded and melted parmesan cheese that was thrown on top as it cooked), fresh spinach, tomato, and honey mustard on Nature’s Own double fiber wheat bread.  no oatmeal this time as it can come back to haunt ya real quick if you know what i mean, especially on longer runs.  no pun intended. L O L.   however 5k’s are over rather quickly.

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that’s my sweet, fab, supportive friend Kara!

our driver (Sonny) so graciously snapped some pics of us right after we jumped outta the truck and headed to the start line.

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i met up with more great friends on our way to the start line- hey Roberto, Ana, and Kara’s fingers! *waving*

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i had NO idea how popular this run was!!!  our team was set for takeoff at 9am, but we didn’t make it all the way to the front as it was just too crowded.  to avoid so many people on the course at once, they created several ‘waves’ and our start time was unexpectedly pushed back more than a little bit.  this was terrible because somebody had to drive back across town to teach class in less than 2 hours. yep….me. when i signed up for the race i was so excited about participating i forgot about my class!!!! pushing it, yes, but i knew both could be done.  i can’t and won’t let my members down. or waste 50 bucks :lol:

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i heard somebody was not feelin’ the weather change this morning. it dropped to around 50 degrees outta no where.

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but we finished strong. it was bob and weave, stop and go the entire way. this was the first untimed race i’ve ever participated in and it was a true fun run with an emphasis on fun! people were clearly not concerned with breaking any PR’s lol.   it’s a huge, family and friends type event for sure, and i DEFINITELY recommend this race for anybody’s very first 5k.

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the Fit Foodies meant business though! we turned on our heart rate monitors and did our thing. Kara and i pretty much have the same running pace, so we started and finished together.

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Kind Bars! i see these guys in Whole Foods all the time and they look scrumptious, right? they were giving out these two flavors and OH BOY…

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this peanut butter and strawberry flavor was uhhhmazing. tasted like a sticky, chewy, pb and jelly bar sammich.  these are the only samples i could get my hands on before having to head out.

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going and coming, literally. i missed out on tons of pictures and good ol’ fashioned color fun and could not stay to meet up with and party with the other runners at all:(  you live and you learn. this was our first Fit Foodies event and we have only just begun to scratch the surface.  so seriously,  NO WORRIES if you weren’t able to make it this morning, there are too many races coming up to dwell on one!  just know that plenty of advanced noticed will be provided next time, you have my word.

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we sped across town and made it just in time.  did i shower first? heck no! i didn’t have time anyway! 1 hour of total conditioning and a family shoulder workout later,

(alternating punches with dumbbells for 1 minute straight w/ Kara, my bro Brian, my hubby, and i )

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TOAST was not the word.

  i’m gonna put this in the side bar over there, but the Green 6.2 will be held on April 27th, 2013. that’s next month yall! email me if you’d like to run with the Fit Foodies team. the earlier you register, the cheaper the price.  set a goal and let’s go for it, together.  le@fitfoodiele.com

wfraspberry

alright…had this dressing tonight and it’s  definitely gonna be added to the FFL approved list!  Walden Farms Raspberry Vinaigrette.  it’s great as a salad dressing, but i’m positive it would work as a marinade for fish or chicken too.  try it! i like.

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250mg of sodium per 2 tbsp and you know the rest: calorie, gluten, fat, sugar, carb, and cholesterol-FREE.

 more q & a in the upcoming posts, fyi.

start this week off STRONG!!!

le



 












sundayeth-fundayeth

imakemilk

 a few people on Instagram thought i was referring to almond milk at first i’m sure, LOL. but nope, good ol’ breastfeeding.  i…. miss it.  i went for 19 months with Chiso and i plan to go just as long if not longer with the rest of the Egwuatu clan (when He says it’s time).

so it’s sunday, which means it was sunday-family-fun-day for us!  you can make ANY day  family fun day, of course.  just as long as you make it a point to spend time together as a family doing whatever makes you guys happy.

my bro-in-law treated us and some more fam to Great Kahn for dinner today- it’s been a while!  forgot how awesome this place is.

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so it’s like a big salad bar. first you pick your carbs ( i chose brown rice and tortillas as you can see),

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then you pick your veggies. i went crazy and stuffed that bowl to the max.  spinach, tomatoes, baby corn, zucchini, pineapple, green onion, bok choy, onions, bean sprouts, mushrooms, bell peppers, carrots…..

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then you pick a seasoning. or two. or all.  i took a spoonful of every. single. one.  so serious.

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then the proteins!  which are of course, yes, raw.  when we visited for the very first time, i thought this was super unsanitary;( but i got over it. shrimp, Alaskan cod,  and sliced chicken breast tenderloin.

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finally, you choose a sauce!  you should know by now how i ate mine! on tha siiiiiiiide! i trust no sauce.
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what a beautiful stir-fried master piece!  they throw it all on the grill and cook it up.  it was so tasty, and the price is right @ 8.99 for the lunch special.

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Sonny’s bowl was FULL of jalapeños unsurprisingly.

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this was the bro-in-laws bowl.

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then this happened afterwards as it often does. fro-yoooo!  i went light because dairy’s aftermath on my body is not something i look forward to the next day:( so i got a little bit of no sugar added chocolate and vanilla fro yo, some crushed Oreos, slices almonds, sprinkles, and mini chocolate chips.

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Sonny got no sugar added vanilla, crushed Oreos, peanut m&m’s, and….. gummy bears? oh, ok :shock:”

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new flavors up in Swirll – iced mocha and creme brulee!  Chiso loved them both.  he’s a sampler, just like his mama.

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Q: what are your favorite fro-yo toppings and flavors??!? birthday cake is still #1 in my book.

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on a sugar high!!

speaking of sugar, here are those instructions for the homemade dark chocolate PB2 cups:
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  • melt 8 tbsp dark chocolate (i used malt sweetened dark chocolate from the bulk bins of HEB).
  • spoon 1 tbsp of melted chocolate into the bottom of 4 different empty muffin cups (you can use liners if ya want).
  • pop into the freezer for 15 minutes.
  • fill with whatever your little heart desires!  a tsp of PB2 mixed with unsweetened vanilla almond milk went on top of my frozen dark chocolate bottom layer.
  • top your filling (make sure it’s completely covered around those edges) with another tbsp of melted chocolate.
  • freeze for 25-30 more minutes
  • SWALLOW!

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i only left mine in for 15 minutes the second time and it exploded when i tried to make a clean center cut lol! leave it in for the full 25-30 so the filling can harden too.

speakonit

who needs some monday motivation? *raises hand*. have you been tested lately?  every day, huh!  whether it be something or someone, expect it.  how you handle it is what’s most important… and that’s what God is waiting and watching for.  before you let your flesh try to battle these minute annoyances on its own, hold that thought, hold those words, and go to God with it first.  He will set everything up for you to overcome it- the place, the time, your surroundings,  your words… He’ll not only fix it, but He’ll give you complete peace about it afterwards.  our mouths and actions can get us in trouble when we do or say things that are not of Him.  i don’t know about you, but i need to be reminded of that CONSTANTLY cause my flesh has a whole heck of a lot to say these days!  can you relate to that quote^ up there?  only to an extent, right?  cause some things NEED to be vocalized.  but before you unload on somebody,  let Him decide the when, where, what, how, why, and who!  put your pride aside and do it His way, first.

nite!

le

savory protein-packed albacore tuna cakes….and stuff

 

it is NOT tuesday already!!! seriously?  please, come back with me to the weekend for a sec.

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it started with this awesome quote above by Jim Rohn. when a quote hits home and find myself reading it over and over again, i GOTTA share it.

if you’re satisfied with being unsatisfied, stop complaining and UPROOT YOURSELF.   take comfort in knowing that you have the power to change your situation for the better, especially if you are unhappy  with the way things are.  less talking, more action!!

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we met up with a few of our 6 Pack USA clients that morning for body fat testing and progress checks, then hit the gym, together! we make the effort to work out together at least once a week, minimum.  it’s our kinda date.  this man pushes me like NO OTHER.  buttons and all :lol:  but it brings out the best in me as well as fantastic results.  i always see more progress in my body working out with Sonny vs. solo.  working out with a partner (or sig. other) provides:

*support

*encouragement

*partnership

*motivation

*accountability

*companionship

*friendly competition

choose a workout partner that truly pushes and inspires you to do better and go harder.  friends don’t let friends SLACK!

also, being able to see Sonny across the (weight ) room  is….nice.  even if we are both doing our own thing on opposite ends of the gym, i take comfort in knowing he is simply there.

afterwards, we went on another date.

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a lunch date.

to my fave Greek spot in Houston, Niko Nikos!  peak or off-peak hour, it don’t matter.  they stay busy because the food is that good.

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i started with the greek salad- it’s automatic.  it was topped with a block of salty feta, calamata olives, tomato, red onion, peppers, and a splash of their famous vinaigrette dressing.  i usually get my dressing on the side, but they never load it on ridiculously and i have always appreciated that.  their salads are always cold, fresh, and crisp.

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the salad was followed by a spinach & chicken pita loaded with lots of feta and melted mozzarella.

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ok….as much as i LOVE me some cheese, it was too much.  i watch my sodium intake and because i had just murdered that block of feta on my salad, i was good in that department already.  soooo, i definitely took some off before i dove in.

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this one’s at the top of his list…the massive, impressive, Hercules Plate.

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like mother like son! i’m always reaching over my own plate for Sonny’s food too.

i sure wish i had read this statement straight from their menu while we were there:

‘We challenge you to finish it: Gyros, Souvlaki, Chicken kebob served with tomato, cooked onions, bell pepper, mushrooms, tzatziki, yalandji dolma and two pita breads.’

cause Sonny KILLED IT.  maybe we could have gotten free dessert or something!? i’ll ask next time.

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after church and teaching my gym class on Sunday, we sped over to a kiddie b-day party for Titus, the Engineer!  he turned the ripe ol’ ago of TWO. happy birthday big boy!

Chiso will be two in May, and i plan to do a similar type of party, meaning, somebody else will be doing all the work this time!  nothin like last year’s 1st birthday party at all!

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Chi chowing down on cheese pizza.

once home again, meal prep sunday was in full effect.

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i did a combo of grilling and roasting for my vegetables this week.

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even had some egg-plant up in the mix!

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i also made egg-plant ‘fries’ by slicing the starchy veggie into fry sized stalks, seasoning them with Mrs. Dash no-salt garlic & herb, and placing them flat on a baking sheet, 7 minutes each side. different and tasty!

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roasting and grilling over steaming, ANYDAY.  brussels sprouts, multi-color bell peppers, and egg-plant for the next few days.

last nights dinner:

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savory, protein-packed albacore tuna cakes

the stuff:

  • 2 cans albacore tuna, drained
  • 2 egg whites
  • 1 heaping tbsp 0% greek yogurt
  • 1 heaping tbsp course ground mustard
  • 2 tbsp red bell pepper, chopped
  • 2 tbsp yellow, orange, or green bell pepper
  • 1 tbsp cilantro, chopped
  • juice of half a lemon
  • 1 tsp paprika
  • 1 tbsp Mrs. Dash no-salt garlic & herb seasoning ( i like lots!)
  • 1 tbsp green onion, chopped
  • 1/2 tsp cracked black pepper


do this:

* in a large mixing bowl, combine all ingredients and mix very well.

* coat a medium heated pan with no-stick cooking spray

* scoop out some of the mixture and place it in the hot pan, pressing it down flat, like a pancake.

*cook 4-5 minutes on each side or until done and cooked through!


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that topping is just 0% greek yogurt, lemon juice, garlic powder, and sriracha.  i didn’t measure, but play around with these components to make a dipping sauce to your liking!

i made 8 cakes, and these are the stats for 1:

albacorecakestats

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if you hadn’t noticed yet, 
stuff

SO,  i started a new section up there titled FFL approved!  but you noticed already, right!  that page will be filled with all things health and fitness that i have either eaten, worn, or used myself!  e.g. good ol’ PRODUCT REVIEWS!!!  i mean i’ve really been doing them all along, but this time the products will be mostly complimentary which i appreciate TREMENDOUSLY.  sooo, head on over there if you haven’t already… there’s more to come. way mo!

**p.s. if you make ANY of my recipes, i’d LOVE to see them! how? take a pic and post them to the Fit Foodie Le Facebook Fan Page, or Instagram it and tag me to it —–> #fitfoodiele. **

le

more fun with kettle bells + say cheese

i had serious business to handle this morning at the gym!!! i downed my hot cup of  coffee + stevia + unsweetened vanilla almond milk, looked over my class notes and hit the road.

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‘it never gets easier, you just get better.’

i have some awesome veteran gym members that have been with me from the  jump!  they attended my very first class at Lifetime and have stuck with me ever since. i adore and admire their dedication to their health and waking up at the crack of dark with me every single week.  i present a new routine each class cause i like to keep things new and exciting, and never predictable. however…. because these members have been with me for  so long, they know some of my moves, which means they know which weight is the ‘safest’ for a particular exercise. mmhmm, and they also know which weight will really make them WORK hard, struggle, and sweat.  i know you see it coming already!  in order to change our current situation and get those results we so desire and pray for, we must sometimes get uncomfortable (e.g. pick up that heavier weight) so that we can GROW.

IMG_20130226_083032 had i not been given the opportunity to teach in the early mornings, i would have never attempted it on my own. i know the word ‘never’ is taboo, but i know me!!! never, ever considered AM workouts.  had no desire to do them whatsoever. waking up and doing anything, especially working out, before i go to work? HECK NO.  so when i was called upon to do so, my mind literally screamed  ‘why me?! it’s because i’m a newbie, huh!!’ but i kept a straight face with my manager of course.  what… a…. blessing in disguise.  sometimes doing something out of your ordinary or something you fear (public speaking, running your first 5k, cooking your first holiday meal for your entire family)  can help you break away from those chains and overcome those fears completely and present new opportunities.  don’t let those ‘what if?’ feelings haunt or consume you. challenge yourself.  every day you wake up…and that’s IF you wake up…you have another chance to make your dreams and goals happen.  do not fear stepping out of your warm, safe comfort zone.  keep fighting it, resisting, and staying in one spot, and you’ll never know or experience the opportunities that lie ahead!!!

smile! why so serious? :lol: i don’t usually get that long-winded.  time to talk about working out and food and stuff. i have some more kettle bell exercises for ya.

1. half get up:

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a. lie face up on the floor and keep your legs straight. hold the kettlebell in your left hand straight above your left shoulder.

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  b. engage your core first, bend your left knee, place your foot on the floor, and prop yourself up on your left arm. keep the weight directly in line with your shoulder and sit up until your back is straight. reverse the movement to return to start. that’s one! 3-4 sets of 10 using a weight that’s heavy for YOU.

what it works:

  • arms
  • core
  • shoulders

what it’s for:

  • flexibility
  • core strength

2. kettle bell sumo squat to upright row:

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* start standing with your feet out slightly wider than shoulder width and your toes pointed at a 45 degree angle*

a. sit down into a plie squat:

  • core tight, shoulders back and down, back flat, chest up
  • tuck your glutes under and pull your belly button into your spine
  • knees and toes pointed outward in the same direction (about a 45 degree angle)
  • at the lowest point of your squat, your knees should stay inside your toes
  • lift your toes inside your shoes to ensure your weight is concentrated in your heels

b. straighten your legs and return to standing.

*at the same time*

  • draw the kettle bell to your body
  • SQUEEZE YOUR GLUTES
  • pull your elbows into a V and keep them higher than your wrists
  • let your arms extend back to starting position

repeat, 4 x 15.

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side view- straight up and down, back flat, abs in.

what does it work?

  • hamstrings
  • glutes
  • back
  • shoulders

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back view.  squeeeeeeeeze those glutes the entire time! don’t let’em go!

3. kb swings 

*stand straight with feet slightly wider than shoulder width apart*

a. lean forward (bending at the waist) and slightly and bend your knees for a semi-squat position. keep your back flat and head up.

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b.  let your arms hang loosely but keep a firm grip on the handle. raise the weight with both hands up towards your head as you inhale. swing the weight with both hands back down in between your legs as you exhale, but remain in control!  use your hips, thighs, and lower back to thrust the weight back up.

do’em! then tell me aaaaall about it!

aaaaagh, breakfast.  had the same thing as yesterday- scrambled egg whites with papaya-lime salsa, a dollop of 0% greek yogurt, and some no-salt  Mrs. Dash garlic & herb seasoning!

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this was right before i submerged them in low sugar ketchup.

so, what was in that big box that arrived on my doorstep last week?

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Fiber Gourmet graciously sent me a ton of their new high fiber crackers!!! i opened that box like ‘whoooooa!’ they’ve got wheat, cheese, nacho cheese, everything, and cinnamon flavors.  i’ve been a long time fan of their high fiber pastas and did a few posts on them, like this one.  now, they are taking over the cracker game!  i’m not doing them all in one night lol, so Chiso and i started with the cheese Thinables.

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they compare their crackers to Nabicso right there on the box, so i did a side by side showdown comparison too.

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why you should try them:

  • 25 cheese-its vs 37 Thinables for less than half the calories
  • fiber goes up, calories go down
  • low sodium
  • low-fat
  • no artificial anything!

yall know i’m all about more food for less stats and those stats are killer!  if you’re a cracker fan or have kids that love to snack,  give these a try.  Check out their site and try their huge variety of pastas as well.  THANK YOU, Fiber Gourmet!

remember our family trip to Star Pizza this past sunday?  see below!!!

Screenshot_2013-02-28-04-43-01didn’t see that coming, but ummmmm, we’ll be there with bells on!

what is your favorite kettle bell exercise? 

le