3 SPOTS LEFT – HOMEMADE PIZZA COOKING CLASS!!!

it’s finally time… TO MAKE PIZZA!!!!!

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only 3 spots left for THIS coming Tuesday’s class (March 25th) so sign up right here!  remember, there are now 3 options to choose from.  bring a buddy and save.

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be prepared to WOW your little ones, significant others, look, your ENTIRE family will be happy you came ;)

email me directly with any questions whatsoever at:

le@fitfoodiele.com

happy sunday to you and yours!

le

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.

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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

Perfect Pizza @ Sur la table: a Benihana-like experience

well what a glorious, gluten-filled afternoon i had yesterday at Sur la table!

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amazing instructors produce amazing classes. i loved Amanda’s personality and she was so dang funny and entertaining! like genuinely funny,  not corny, forced funny.

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i referred to this as a ‘Benihana-like Experience’ because depending on how big your party is, you have to sit and eat your meal in close proximity with people you’ve never met before.  you know how it’s kinda awkward and quiet when you first start/sit down (it was only 4 of us) but by the end you’re laughing, high-fiving and taking pics with each other.  same difference.  food DOES bring people together.

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Amanda was very detailed & thorough with all of her demos.  she showed us how to prepare the pizza dough and chop fresh herbs and onions correctly early on.

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she introduced this little gadget here, a garlic peeler. i loved it so much i told myself i wasn’t leaving without one.  you throw a bulb of garlic in this plastic, regular looking tube, apply pressure, and roll it over on itself a few times and boom! clean garlic bulb. i know i could prolly make one using something random at home but i went ahead and got a cute one for my kitchen.

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seven minutes after we watched Amanda assemble the very first pizza, it was hot and ready. and so were we to gobble it up.  after that tease, it was finally time for us to make our own!

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not too bad, right!? the pizza was so good i couldn’t even put it down for the pic. DELICIOUS.

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 i am totally ready to duplicate this at home!!!

for the next round of pizzas, we incorporated a semi-homemade pizza sauce.  yeeeeeeeah i’m gonna chill on buying the jarred stuff for now since this was so darn easy and tasty.

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 an immersion blender is on my kitchen gadget list man! not having to wait until my pot cools slightly before adding a mixture to my blender or food processor THEN put it back in the pot to reheat was pretty convenient.  i took a turn and helped turn our chunky tomato sauce smooth.  it was magical.

whats in there:

  • 1 can diced fire roasted tomatoes
  • 1 yellow onion
  • 2-3 minced cloves garlic cloves
  • 1/2 tsp red pepper flakes
  • S & P to taste
  • oregano
  • pinch of sugar

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my 2nd pizza had italian sausage, pizza sauce, blanched broccoli rabe, sliced roma tomatoes, and all three cheeses. all of them. i guess you could say i’m craving cheese this pregnancy. every single day.

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isn’t he handsome? my station was right next to this guy and he is still on my list too. in due time.

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my pizzas were shaped like Florida. or Italy. or something.

takeaways:

  • per Amanda: to incorporate whole wheat into your dough, use whole wheat pastry flour as it is lighter in texture than ordinary whole wheat flour.

  • if recipe calls for 1 cup of bread flour, use a  1/2 cup bread flour & 1/2 cup whole wheat pastry flour ratio and so on.

  • use a generous amount of corn meal underneath your pizza to make it slide-able when transporting the pie to the pizza stone.

  • buy a pizza stone.

  • as your oven pre-heats, the pizza stone should be sitting in there doing the same. it needs to be SUPER hot.

  • buy a garlic peeler.

  • hurry up and teach my cooking class as this was so much FUN!!!! i can’t wait to share this experience with others interested in eating healthier at home without compromising flavor. details to follow soon.

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i had to pick the broccoli rabe off and eat it myself first but Chiso tore this UP when i got home.  incorporating the whole wheat pastry flour is next and i hope it doesn’t change the light, chewy/crunchy texture too much. we’ll see.

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i left with a garlic peeler, a metal scraper thing that doubles as a ruler, dough cutter (among other things), and some cookie cutters that were on sale for 76 cents each. i got all our first initials! happy friday!

Q: what kitchen gadget can you not live without?

Q: do you have a garlic peeler?

Q: why didn’t you tell me about it :shock:

le

light whole wheat pineapple upside down cake & home HIIT moves

i had a little cabin fever Tuesday after my Total Conditioning class was canceled cause of the freezing temps and icy Houston roads. i have to be honest with you guys… home workouts are still hard for me to get through :shock: . being up in front of my class at the gym is my motivation to keep going and never quit. i know my members are looking up to me for motivation but they provide the exact same thing for me.  i’m 58 times more likely to stop when it burns when i’m at home. when i’m up on stage i don’t feel a thing. i just look at my HR watch an hour later and it says 800+ calories burned :lol: . anyway, i make up my class routines the night before so i pretty much did the whole thing without a step bench in my dining room and got a really good sweat going.

got the job done. try some of these exercises for getting your heart rate UP.

HIIT is great for burning fat while keeping all your hard-earned muscle, e.g. like sprinting on a track or treadmill.  you can only hold this high rate of intensity for so long, so you give it all you got for 30 seconds – 1 minute then recover. i do it gradually by starting with a basic exercise move then building on it from there (see example vid above).  my heart rate has to stay in the safe range of 140-150 since i’m preggo, so i don’t go full throttle anymore. but YOU can! if you’re not preggo.  if you have never taken Total Conditioning at Lifetime Fitness, YOU MUST.

on to one of my favorite cakes to eat growing up.  i don’t have it often at all and i didn’t want to have to resort to a boxed cake mix (even though they taste awesome too) so i created this one. finally got it right on the 3rd try.

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light whole wheat pineapple upside down cake

the stuff:

  • 1/3 cup coconut crystals (or organic brown sugar or sucanat)
  • 2 tbsp organic whipped buttery spread (i used Earth Balance)
  • 7 fresh or canned pineapple slices
  • 3.5 **maraschino cherries
  • 1 whole egg
  • 2 tbsp coconut oil
  • 1/3 cup unsweetened vanilla almond milk
  • 1/3 cup fresh pineapple juice (you can use more milk if you’d like)
  • 1 tsp vanilla extract
  • 1 cup white whole wheat flour OR cake flour (i used King Arthur)
  • 1/4 cup whole wheat pastry flour
  • 2/3 cup coconut crystals (or organic brown sugar or sucanat)
  • 1 1/4 tsp baking powder
  • 1/4 tsp salt

do this:

  1. preheat your oven to 350 degrees.
  2. coat a 9 inch round or square pan with no-stick cooking spray.
  3. melt and coat the bottom of your pan with whipped butter spread until even.
  4. next, sprinkle 1/3 cup of coconut crystals in the bottom of your pan on top of the butter.
  5. lay pineapple rings flat in bottom of pan; place cherry halves in center of the rings.
  6. mix egg, 2/3 cup coconut crystals, coconut oil, milk, pineapple juice, and vanilla extract in a large mixing bowl.
  7. in a separate bowl, mix flour, salt, baking powder well.
  8. slowly add your wet mixture to your dry and stir until all combined, no lumps.
  9. pour batter on top of pineapple rings evenly.
  10. bake for 30-33 minutes or until an inserted toothpick comes out clean.

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let it cool, then flip the pan over and convert it onto a plate. see below.

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 ta-da.

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**let’s chat. maraschino cherries are not healthy. no way around it.  i used them cause they just go with the standard pineapple upside down cake recipe. they just do. it’s not the same without them. you don’t have to use them though! chances are you don’t even have any in your fridge anyway. you can actually make them yourself using fresh cherries, or find another fruit to use. be creative.

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i equate the area under the individual pineapple slice as one serving, so there are seven up there.

per 1 serving: 264 calories, 10g fat, 38g carbs, 4g protein.

not too shabby when compared to Betty’s stats ;)

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so i’m taking my very first cooking class at Sur La Table tomorrow, aaaagggghhh!!!! and guess what we’re making?! the best food ever on earth. homemade PIZZA.  this class had my name all over it.  i plan to start teaching my own cooking & exercise classes as early as next month so i’m getting all the tips, info, and advice i can stuff into my brain. more details to come VERY soon- it’s pretty much February already :shock:

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

sweet potato pie + Light of Hope Festival

i know Thanksgiving is headed our way, but not that kinda pie yet! we had guilt-free, sweet potato crust pizza for dinner last night from my ebook.

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i usually make 3 mini pizzas, but i did a large one for the very first time.

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our toppings included: fire roasted all natural pizza sauce, fresh spinach, sliced roma tomatoes, fat-free feta, shredded mozzarella almond cheese,  golden & orange bell peppers, and italian seasoned extra lean ground chicken.

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Chiso actually ate a small piece after taking off all the toppings, so i made him a small pie with cheese only. the ‘what will Chiso eat today?’ saga continues. :shock:

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calorie count for 1 piece of crust (1 large pizza cut into 8 slices): 67 cals, 0g fat, 14g carbs,  2g sugar,  2g fiber, 3g protein!

20131105_181456_1ready to make some pizza? click here to get your copy of Fit Foodie Lean along with almost 50 other healthy recipes.

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this past weekend i was invited to be apart of the Light of Hope Festival as a community partner! it was an extremely beneficial event that provided free health and educational information for the surrounding communities designed to increase family skills.  i was honored to participate.

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thank you to Chrystal Rivers for allowing me to share health and fitness tips with the participants and mingle / network with the other community partners!

the attendees even got down and did my rendition of The Wobble with me- the Fit Wobble! fun, fun ;)

le

zucchini pizza cruise ships + single leg deadlifts


that caption is PERFECT!!!  i freakin’ love this picture.

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i don’t know about you, but i need my daily dose of endorphins!  i got some this morning in the form of Total Conditioning. can you tell by those sweat stains?  afterwards, i took a moment to focus on my exercise pick of the week: single leg deadlifts.

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1. start in a standing position; knees soft, back flat, feet shoulder width apart, weights in front of your thighs, shoulders down and relaxed.  lift right leg slightly so foot is off the floor.

2. lower your torso forward/downward.  at the same time, raise your lifted leg, keeping it straight.

3. once stretch is felt mainly in your hamstrings and lower glutes, return to original position by raising torso and lowering the lifted leg.

4. straighten the knee of the supporting leg as torso becomes upright. try it again on the opposite leg! 4 sets of 12 on each leg with heavy ;) bells.

IMPORTANT TIPS:

  • the heavier the weight, the more challenging the exercise
  • keep your back flat all the way down and all the way up
  • hips remain square; try not to tilt or twist them. torso should face the front at all times.
  • go as far down as YOU feel comfy, not as far as your neighbor is going!
  • you can modify this exercise and keep your back toe on the ground for balance
  • keep your dumbbells super close to your body all the way down and all the way up.
  • which ever leg you are standing on should keep a soft knee ensure the weight is in your heel and not your toes

what they work: those glutes, hamstrings, lower back, core, trunk.

awesome. on to tha fooooooood!

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Zucchini Pizza Cruise Ships

the stuff:

  • 2 raw zucchini
  • 1 cup extra lean ground turkey
  • 1/4 cup shredded mozzarella almond cheese
  • 1/4 cup low sodium pizza sauce
  • 1/4 tsp black pepper
  • 1 tsp Mrs. Dash tomato basil no salt seasoning
  • 1/4 cup yellow onion, chopped
  • 2 garlic cloves, chopped
  • 4 cherry tomatoes, sliced
  • 1 tbsp fresh basil, chopped
  • 1/2 tsp dried basil

do this:

preheat your oven to 350 degrees.

halve raw zucchini (long ways) and scoop out the seeds and insides.  they should look like empty canoes once done. (don’t discard the insides! you can actually cook them back in with the meat if you’d like or eat them separately at a later date. either way, don’t waste!)

in a large skillet, set your burner to medium-high heat.  add chopped garlic and onions and sauté until translucent, about 2-3 minutes.  add in your extra lean turkey meat, liquid aminos, pepper, dried basil, and Mrs. Dash seasoning.  stir/saute until cooked through completely and there is no more pink.

in a separate bowl, combine the pizza sauce and turkey meat crumbles.  then, divide and spoon this mixture evenly amongst your zucchini shells.

top the ships with your sliced tomato, shredded almond cheese, and finally, the chopped basil.

bake in the oven for 30 minutes or until your desired zucchini consistency.

serving size: 4 ships

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approximate stats for the entire recipe! (*remember, ingredients vary by the brands you use*)
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Q: how much does ‘heavy’ weigh?  

A: i am so sure i have answered this before, but here it is again!  you gotta implement a little trial and error.  i usually do 12-15 reps per set.  so, heavy for me equals pretty much struggling to finish on rep 8-10. it varies per exercise though! there is no set number across the board so to speak… you must see for yourself.  write your beginning numbers down to track your progress, and add weight gradually over time to get better , bigger, and stronger.  you’ll start seeing muscles you didn’t even know you had, watch!

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weight lifting has transformed not only my body, but my mind. confidence booster? heck yeah!  i no longer dread the dressing room mirror and i find myself trying on items i would normally shy away from.  better fitting clothes is definitely an advantage worth working for! i get emails here and there concerning that darn scale and how insecure it makes people feel. you are worth so much more than a silly NUMBER.  i don’t watch my weight anymore; i watch my body!

le