sunday dinner

my 'rents came over to love on their grand baby this past weekend! so of course i whipped up a few things.

i started with a HUUUGE salad complete with romaine mix, fat-free feta, black olives, red, yellow, and orange bell peppers, tomatoes, cucumbers, and carrots all drizzled with Braggs liquid aminos, Braggs apple cidar vinegar + a little agave nectar,

and i used up the rest of a papaya to make some papaya-lime salsa.

here's the original recipe again, but i added strawberries and avocado this time and it was SO much creamier.  i highly suggest adding them every time!

this stuff is fabulous paired with seafood!  and if you make enough of it, whip out some multi-grain chips or make your own by slicing up a whole wheat tortilla and baking it in the oven until crispy.

 roasted, whipped sweet potaters topped with pecans and cinnamon (recipe will be in the ebookie)

and finally, baked, garlic & herb tilapia.

family and food together makes me one happier woman!  i sincerely cherish being able to cook for my parents.

 then....

for dessert, cinnamon.... apple.... almond cake!  the stuff on top is apple whipped cream.  it's sugar-free, fat-free cool whip, diced red delicious apple, and greek yogurt) all blended into a sweet, light, heavenly topping.  oh AND, i grinded on some of Trader Joe's cinnamon sugar ;)

cinnamon apple almond cake

the stuff:

• 4 tbsp diced apple
• 3 tbsp whole wheat flour
• 1/4 tsp vanilla extract
• 1/4 tsp almond extract
• 1 tsp coconut oil
• 1 tbsp applesauce
• 1/2 tsp apple pie spice
• 1 tsp cinnamon
• 1/4 tsp baking powder
• 2 tbsp unsweetened vanilla almond milk
• 1 tsp coconut crystals

do this:

set 1 tbsp of the diced or sliced apples aside along with the coconut crystals, and set your oven to 325 degrees.

mix the wet with the wet and the dry with the dry, then combine.  (i made two cakes using my cupcake pan.)

distribute the coconut crystals evenly in the bottom of the two empty cupcake slots, as well as 2 tbsp of the diced/sliced apples (1 tbsp in each slot).

pour the batter on top!

cook for 12-15 minutes, but watch it closely.

take the cakes out, let them cool slightly, then flip them over onto a plate, pineapple upside down cake style.  yummmmmmmy!

top with the apple whip, or eat it plain.

2 'cup'cakes or 1 big one

**you DON'T have to use the coconut oil if you don't want to!**  i included the nutritional adjustments just in case you omit it, but it does enhance the flavor and texture of the cake a lil bit.  your call.

so i was thinking... you wont know what going on over here unless i tell you, duh! i'm working on two books right now which is what's taking so long. the first will be for our 6 Pack USA clients and is almost complete, then i can really focus on the Fit Foodie Le book!  both of them will be available for purchase- you don't have to be a 6 Pack USA client to access the book and get the recipes though.  the Fit Foodie Le book will be a combo of cleaner, healthier, classics like some of the recipes i've already shared with you, and tons of new recipes for snacks, dips, dressings, soups, stews, pastas, aaaaagggh!!!!!

i am TOO excited about it and i hope you are too! please be patient though and keep counting down with me.

before i let you go, pleeeease go check out my feature on Fitness, Food, and Style!! i met Dani via Instagram and she is one amazing woman, my goodness. i'm over here struggling to keep my blog alive with one kiddo and she has FOUR!!! what!? she was in the IT industry for a while and became a full-time SAHM (stay at home mom) after the birth of her second child.  her blog is super informative for mothers or for anyone striving to just living a healthier life overall.  show her some love, please!

BUCKLE UP!!!!!

le

kb lunges & crunches + Athleta product review

last night's meal 5.... ain't she fine? i took a roasted baked potato, topped it with crumbled 99% lean ground turkey (seasoned with Mrs. Dash no-salt fiesta lime seasoning, fresh parsley, garlic, and liquid aminos) chopped green onion, fresh tomatoes, and a dollop of 0% greek yogurt. finished it off with a sprinkle of more Mrs. Dash and dried parsley.

 flavor EXPLOSION in ya mouth!

i cooked the potato like i always do- 450 deg for 45 minutes or until oozy.  if you poke holes in it beforehand it won't ooze, but there's no fun in that.

after 42 pics from every angle possible, i gobbled it UP.   yall know i love the versatility of sweet potatoes- try them with your family and see what they think! you can customize your toppings for sure, just like you would on a normal russet potato.  don't let the sweetness throw you off- it will work out, i promise.

so i'm gonna post LEG exercises all this week, and i'll start with these two:

1. side lunge w/ squat

1. start position stand with feet shoulder width or closer apart

2.(lunge) keeping your left leg straight, step out to the side with your right leg, and bend at your right knee.

3. (squat) push your heel firmly into the floor while pushing your glutes back and keeping knees behind your toes.

push-off the right leg through your heel to return to the start position.

repeat; 3 x 12, each leg.

above is just a collage of what the lowest point of your lunge/squat should look like^

• knees behind your toes
• straight opposite leg
• back flat
• chest up
• head up
• weight planted firmly into your heels
• lift your toes in your shoes
• push back up to starting position through your heel, not your toes

Q: can't you do these with a dumbbell? A: this particular exercise, DEFINITELY.  however, the two main differences (ok really the only two in my book) btw kettle bells and dumbbells are the grip/handle and the center of gravity of the weight.

'once the bell is thrown with force, it must be controlled and stopped with an equal amount of force. you are now working twice as hard to move and stop the bell. these actions and reactions require tremendous efforts to stabilize the body. most of these efforts start with your legs and hips and are controlled with your shoulders and trunk or core.'

kinda hard to do that with a dumbbell... and some will argue that you just can't get a GREAT, EFFECTIVE full body workout with a dumbbell alone vs. a kettle bell.

 well, what do you think?

2. knee to elbow standing crunches

these are fun and all about obliques!  they also contribute to balance and core stability.  the kettle bell handle is very useful on this one.

1. engage your core while standing with your feet shoulder width apart.

2. drive your right knee up,  and simultaneously bring your right elbow down to meet it, crunching your right oblique in the process.  same rules apply:

chest up

back straight

core engaged

you can speed it up or take it slower, depending on the weight of your bell.  really engage the obliques though by keeping your movements controlled and with a full range of motion.  keep it even and hit both sides of course til it burns!

*****

being an instructor has its perks- this outfit is a testament to that!  an Athleta (by Gap ) store opened up close to my gym, and they kindly gave the instructors tops and bottoms to model and show off to our members.

 sweet deal.

*warning* i took these  pics after working out and put this fit to the ultimate test!  excuse the sweat stains! among other things ;)

Athleta - Inside Track Knicker 69.00$

• great for running, gym training
• wide waistband streamlines hips
• NeverEnd drawstring means no hunting for ends

• lightweight, sleek, stretchy, comfortable, moveable
• made of recycled polyester/lyrca spandex
• performance fitted, mid-rise, and tight leg

not shorts and not pants- i have always dug the cropped length.

Athleta - Run On Tank 39.00$

• running, gym training
• ultra flattering style lines
• lightweight, silky, breathable, stretchy
• polygiene (ployester/spandex)
• rear zipper pocket (cards, keys, small items, etc.)
• semi-fitted (more 'flowy' than skin tight)
• reflective detail keeps you visible in low light conditions (for my evening runners!)

if you haven't checked out Athleta yet, go for it!

i told ya i don't discriminate- i found the biggest beets i've ever seen at wally world (Walmart) and threw them in my basket without hesitation. @ 1.98 for 3 huge bulbs, they are as big as grapefruits!

however i was looking for eggplant, which i did NOT find and had to go elsewhere to get it.

i found some for a great price at Fiesta! i also copped some papaya since it was on sale. lunch was a plate of grilled chicken breasts seasoned with Mrs. Dash garlic and herb seasoning, grilled egg-plant, roasted sweet potatoes, and papaya salsa!

fresh & fit papaya-lime salsa

• 1/2 diced red bell pepper
• 1/2 yellow bell pepper
• 1 cup diced papaya
• 2 tbsp cilantro
• 2 tbsp green onion, chopped
• juice of half a fresh lime

slice and dice that all up, squeeze the lime over it, refrigerate, top on whatever you like, devour.

WHEW! it's a lot goin' on in this post lol! until breakfast, goodnite fit foodies.

le

grrrrrrrrrr

that's my stomach rumbling!!!! super hungry after this morning's workout.  i had a filling, oatmeal protein shake for b-fast with my egg whites. recipe? but of course:

van-ban oat shake

the stuff:

• 1 frozen banana

• 1 tsp sugar-free chocolate pudding (for flavor and texture, don't really need it if ya don't want it)

• 1/4 - 1/2 cup oats - you might want to soak them for a few minutes in the almond milk if tasting some of the oat bits (kinda like pulp in orange juice) bothers you.  i liked the texture of my smoothie just fine though. (just boosting my blender's self-esteem)

• 1 cup almond milk

• 1 scoop vanilla protein powder

• 4-5 ice cubes

do this:

blend.

 slurp.

got it? were you really paying attention?  the blender was empty by the way, tee hee.

anyway, that went well with my egg whites, cheese, and salsa. and yes, that's a cool whip tub. i have so many of them i've started to use them for tupperware. O_0

le