I found this recipe for extremely healthy peanut butter cookies on this website. I decided to try them out for a small party I was having. They were a HUGE hit, and super easy to make!
Here is the recipe; It says it only makes 6 cookies, but I made a dozen pretty good sized cookies.
I used a vanilla flavored Soy based protein powder (Soy protein cooks better than Whey) I think I will try it next time with chocolate, since chocolate and peanut butter are so good together.
1 cup organic peanut butter (I got the kind you grind yourself at WinCo) 2 omega-3 eggs ½ cup unsalted peanuts, crushed (I left these out since my peanut butter was kind of chunky) 5 scoops chocolate or vanilla protein powder ¾ cup Splenda 3 tbsp olive oil
Preheat oven to 350°F. In a mixing bowl, add the organic peanut butter and omega-3 eggs and mix well. Add crushed unsalted peanuts. Now, one scoop at a time, add 5 scoops of protein powder, mixing in thoroughly. The mixture will begin to get dry, so add 3 tbsp olive oil, 1 tbsp at a time, to moisten. On a baking sheet, form 6 equal portions and flatten with a fork to form a cookie. Place into the oven and bake for a total time of 20 minutes. When done the cookies should feel slightly firm and dry to the touch. Remove cookies from pan and place on a wire rack to cool.
NUTRITION INFORMATION (per serving) Calories 484 kcal Protein 34 g Carbohydrate 15 g Fat 32 g Saturated 6 g Monounsaturated 16 g Polyunsaturated 10 g
: an intense, urgent, or abnormal desire or longing
I know we have all felt this at least once in our lives. There are studies saying, "Cravings are your bodies way of telling you what it needs" I think this is a dangerous idea. When was the last time a body needed chocolate cake? Also how can we tell the difference between what our body needs and what it is just used to having?
For example; Lets say that everyday after work you come home and eat two slices of toast with peanut butter and honey. Your body get habituated to this behavior, to the point that every time you come home you "need" to have two slices of toast with peanut butter, even if you just ate.
Is this a physolocial (your body actually needs it) need, or a psychological (your mind thinks you need it) need?
So how do you know?
The next time a craving hits ask yourself a few simple questions;
*Is this food (or drink) good, healthy, fuel for my body?
If you want chocolate cake and Diet Coke the answer is NO
*Do I want this out of habit?
See the toast example above
*Is it time to eat?
If you just had a full meal 20 minutes ago, you probably don't need a second helping of food, try some water in this instance.
Now that you have established what kind of craving you are having, what do you do next?
If it's time to actually eat, and you are craving something healthy (fresh veggies, and fruits and lean protien) then go ahead and follow through on that craving. Otherwise, we probably need to do a bit more evaluation.
Most of the time when you think you are hungry you can just grab some water and by time you have ahd a glass or so your mind will realize that you were just thirsty in the first place.
Otherwise let's look at some good replacements for those things we so often crave;
Next time instead of reaching for the rich, creamy, sweet, salty, or fattening snack try drinking some water, and if that does not work try one of these other healthy replacement foods.
Green Smoothies are very trendy right now in fitness circles. Even people who know next to nothing about health and fitness are hopping on the green smoothie band wagon, so I thought I would put my two cents in with my "salad" smoothie that I make from time to time.
Your smoothie should be 3 parts greens (veggies) and 1 part fruits. This, in my opinion, is where most people seem to go wrong. Two spinach leaves does not equal a serving of veggies!
Basically I just go to my fridge and see what salad things I have. I try to use the lettuce and spinach that is starting to look a bit... yucky, then I throw in a few cucumbers, kale, maybe even some carrot juice (warning, this will turn your green smoothie... kind of brown)
Just using what I had in the fridge, Romain lettuce, baby spinach, cucumbers, and broccoli. I only used the stalk of the broccoli, and steamed the heads for dinner that night. Like I said you can use any greens you have in your fridge.
Chop things up then toss them in the blender (they should fill the blender nearly to the top) adding a cup or so of water. You can always add more later if you need to.
Blend it all up and you will have some green juice. I think it smells fresh and healthy. As you can see this is a pretty small smoothie I made.
Next we have our fruits. If you want your smoothie to be a pretty lighter green color stick with light fruits like, peaches, pineapples, mango, and bananas. I only actually put about half of the fruit pictured here in the smoothie.
Before blending the fruit in I like to add a couple of super healthy bonus ingredients. Two tablespoons full of ground flack seed. If you prefer to add liquid fish oil, another healthy source of Omega 3s feel free.
I then add one to two scoops of vanilla protein powder. No meal is complete without protein!
Blend it all together until smooth. Check the constancy and taste to see if you need more water, or something to make it taste less like banana.
Drink for breakfast, or a post workout recovery drink!
Here are just a few of what I call "duh" rules of not only fat loss/muscle gain, but just general health.
*If it's sweet, and not a vegetable or fruit, it is NOT for breakfast.
Seriously, who is the marketing genius who all of the sudden thought, "I know, let's add fake fruit to this cake and call it a muffin, people will LOVE it". Jim Gaffigan does a great bit on this concept.
This also covers your cereals, and sugar infused "natural" fruit juices. Just say no. You will feel so much better throughout the day, now that you are not having a sugar crash at 11 every morning.
*If you can't pronounce the ingredients, it was not meant to be eaten.
Have you ever read the ingredients of what you are eating? I mean seriously! Generally speaking the less ingredients the better, or if you are buying produce and there are NO labels then you know it's going to be good. This goes for your food, and your drinks.
*For fat loss, eat off a smaller plate, for muscle gain, eat off a larger plate.
This also means if you are small (i.e.5' nothing), eat off of a smaller plate, and if you are bigger (i.e. 6'8'') eat off of a larger plate. The concept is simple, if you have less room for food, you will put less on your plate, and in the end eat less, same thing for if you are trying to bulk up.... We do it for toddlers.
*You don't always have to clean your plate
Your mom was wrong, and so was your grandma. Unlike them we are not growing up during a depression where it's a miracle if we have a full plate to start off with. And those starving children in Africa won't mind if you eat the rest of your dinner for lunch tomorrow. I promise. Also if your food has gone bad, toss it! The cheese cake from a week ago that smells iffy... NOT WORTH IT. I promise, there will be other cheesecakes and throwing up for two days is not worth it, for any food.
*If you can't keep your eyes open, you probably need sleep, not caffeine!
Sleep really is THE best medicine. I am talking about sleep at NIGHT, not lazy cat naps during the day while you watch TV and nosh down cheetos.
Did you know?
Sleep is restorative for the brain.
Your immune system works DOUBLE time while you are sleeping.
Too little sleep can lead to weight gain by altering levels of the hormones that regulate satiety and hunger, leading to overeating, overweight, and obesity. (Can't seem to lose any weight? Try sleeping at least 6-8 hours a night)
Insufficient sleep is associated with a higher incidence of behavioral problems, especially attention deficit and hyperactivity disorder (ADHD).
Memory consolidation occurs during slow wave sleep, meaning that the different pieces of what we've learned during the day come together coherently so that the knowledge can be accessed when needed.
*A potato does NOT count as your vegetable for the meal.
Hate to break it to you, but French fries and ketchup are not veggies, and they never will be. Also a potato (especially your basic white) is mostly starch, this means you might as well be eating a slice of Wonder bread, and calling that a vegetable.
PS: Something that I have always found funny is that in order for a potato to be edible it has to be deep fried, or covered in gravy and sour cream... who are we kidding? Just eat a spoonful of gravy mixed with sour cream and you will be better off. (Sick, I know)
Don't eat me...seriously
I hope this has been fun and informative.
Remember you can email or message me anytime with questions.
Stand up touch your toes, swing your arms around a few times and you are ready to run your marathon, or max out on bench press, right?
Warming up is important for improved workouts, strength, and flexibility. Warming up can also help to prevent stiffness and injuries.
"While age-related connective tissue changes and water loss can contribute to inflexibility, most of it comes down to “use it or lose it.” A proper warm-up helps to counteract negative effects of aging while enhancing performance.
Not warming up can lead to poor mobility/flexibility, injuries and stiffness. These are the people at the senior center, on a basketball court or at the family reunion who can't move, pick up kids, play sports, exercise to their full capacity, or clean up spilled hemp seeds."
We now understand that warming up is important, but how do we do it properly?
A proper warm-up consists of movements that:
Move joints through their ranges of motion (ROM) — and enhance this ROM
Enhance mobility
Release connective tissue bonds
Distribute fluid in the joint space
Boost speed/force of muscle contractions
Amplify nerve impulse transmission
Promote oxygen uptake
Here are some basic movements:
Movements intended to get the core temperature up and the whole body moving, e.g. brisk walking or light jogging while swinging the arms
Static movements (moving into a position and briefly holding it) — the classic “stretch and hold”, e.g. touching your toes for 30 seconds.
Dynamic movements such as: *stretching while moving (e.g. walking lunges for hip flexibility, or tipping your head side to side for neck mobility) *moving against light resistance (e.g. a few single-legged Romanian dead lifts with light or no weight, or jumping)
More Details:
Static Exercises These are your classic "stretch and hold" types, toe touches and what not. These have gotten a bad rap lately in the fitness community. There are both advantages as well as disadvantages to warming up with static stretches. * Static stretching can improve flexibility at a given range of motion. It can also improve balance — a bonus for yogis and gymnasts. *However, static stretching can create a temporary strength deficit, diminish jump performance and decrease running economy for up to 1 hour, since the sensitivity of tension receptors in muscle is decreased. (Think of stretching a rubber band to its max then trying to load it... won't hold very much) This can be used as an advantage by a trainer, or coach by stretching a muscle group that is normally too tight in order to "coach" the body into using the proper muscle group. (ie: hip flexor stretch before running or squatting to "turn off" the hip flexors and "turn on" the glutes. Pretty cool hu?
Dynamic Exercises These, as their name suggests, are exercises that require movement. (Walking lunges, mountain climbers, etc...)
*A dynamic warm-up can improve nervous system activation, power, and range of motion at the joint. Dynamic exercises performed before exercise/sport that requires high muscular forces can increase blood flow, metabolic activity, temperature, oxygen uptake, muscle compliance, nerve impulses, decrease resistance of connective tissues and reduce muscle tension. This type of warm-up creates minimal (to no) muscle damage, so it’s fine to do on a regular basis.
When you have mobile soft tissue and a rapid response nervous system, you’ll be able to move better and perform exercises that challenge your body. This means more productive workouts and a healthier physique.
Foam Rolling Basically just sit or lie with a specific muscle group on the roller (ie glutes, quads, back) roll slowly back and forth focusing on sore areas. *Foam rolling can be included as part of a warm-up since it helps with mobility and breaks down scar tissue/adhesions. This relaxes the fascia and makes muscle more pliable. Foam rolling feels like deep tissue massage, so it can be a bit painful, but you walk away feeling lose and ready to work.
In all this information I have not given you a good basic warm up... so here are a few warm ups that I love and use on a regular basis.
Planks:2 sets
Front (30 Seconds)
Both Sides (30 seconds each side)
Medicine Ball Throws (2 sets)
There is something therapeutic about throwing a ball as hard as you can off a wall, and knowing that if you don't catch it it's going to bounce back at your face...
Chest Pass
Over Head Slam
Side Throw (off each hip)
Side Facing Throw (off each hip)
Dynamic Exercises (there are too many to list...)
Mountain Climbers
Clean and Press
Box Jumps
Walking Lunges
Push Ups
Low Jump Backs
Light Jog
In review:
*Warming up is important. It improves the quality of your workout, by getting muscles ready to work.
*There are several different types of warm ups (I have listed only a few)
*Stretching (toe touches) lengthens muscle making them less ready to bear heavy loads
*Dynamic warm ups, literally warm the muscles (by getting blood pumping) and thus help to increase the value of your workout.
*Foam rolling is amazing
-Being healthy isn't rocket science. Eat healthy and try to do something that makes you sweat each day. -Lift weights (heavy ones) at least three times a week. You won't get big, I promise. -Eat as many fruits and veggies as possible. -Elliptical machines will not get you a supermodel body. -Pull-ups will single handedly get your arms ripped and help with your surfing. -Yoga rocks! -Cooking your own food does wonders for your waistline and bank account. -Finding an active hobby like surfing or hiking is a must. -Healthy, fit, awesome bodies come in all different shapes, sizes and heights.
I found this video, and I loved the way he presented the information. I have made a list of all of the benefits he listed.
Enjoy!
If you don't want to read my post, you should at least watch the video! It's great!
*Reduced pain and inflammation in those with knee arthritis
by 47%
*In older patience reduced progression to dementia and
Alzheimer’s by 50%
*For patients at high risk for diabetes, it-reduced progression by
58%
*In post menopausal women it reduced the risk of hip fracture by
41%
*Reduced anxiety by 48%
*In patience with depression 30% were relieved with low dose, as
does was increased 47% were relieved
*23% lower risk of death
*#1 treatment of fatigue
*Increased overall quality of life
As he said it only takes a small dose, 30 minutes per day, and you could reap all of these amazing life chaining benefits! The only regret you will have is that you did not start sooner!
Here are some effective and fun exercises you can try out!
For a complete exercise a nutrition program you can still enter my 90 Day Fit Challenge, or just come and try me out FREE for one week!
The clock is ticking on the new year, but it's still not too late to register for my 90 Day Fit Challenge!
Here are the answers to a few FAQs
*The Training will take place at The Academy, in Orem, UT. This will also be the location for the weight ins and before and after pictures
*The training schedule will be based upon my, and the gyms availability. Generally early morning, and early afternoon/evening Mon, Wed, and Fri. If there is not a training time that fits your schedule we can work that out. The training will take place in groups no bigger than 6.
*For the independent workout program you will still have access to the nutrition guidance and the on line fitness forum, and I will email you the workout routines.
*If you would like to pay with cash or check you are welcome to do that, just please email me so that I know you want to enter.
*If you can not afford the entire payment upfront we can work out a "payment plan" for you, again please email me and we can iron out the details.
*For the family discount you do not have to train together, but you do need to be living in the same household, or at least related.
For any other questions feel free to email, call, or text me.
I am so excited for this competition, to be able to help you change your body, and your life!
On the First Day...Give yourself the gift of Burpees. Created in the 1930's by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
On the Second Day...Give yourself the gift of Fiber. Stocking up on fiber will do wonders for your body. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
On the Third Day...Give yourself the gift of a Medicine Ball. The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a chest pass with the medicine ball or throw the ball of your hip to the wall and back. These exercises will not only increase heart rate, but will give you a great ab workout!
On the Fourth Day...Give yourself the gift of Reduced Salt. Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
On the Fifth Day...Give yourself the gift of Oblique V-Sits. Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
On the Sixth Day...Give yourself the gift of Lean Protein. Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it comes to a lean body.
On the Seventh Day...Give yourself the gift of Sprints. The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
On the Eighth Day...Give yourself the gift of No Sugar. Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.
On the Ninth Day...Give yourself the gift of Hanging Leg Raises. This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
On the Tenth Day...Give yourself the gift of No Grain. If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
On the Eleventh Day...Give yourself the gift of Mountain Climbers. Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
On the Twelfth Day...Give yourself the gift fitness Sign up today for my 90 Day Fitness Challenge! Not only will you change your life/body for the better, you will have a change to win an iPad!
For any questions concerning the 90 Day Fit challenge, feel free to email (awoodfitness@gmail.com)
This January I will be putting on a competition. The goal: to see who can change their body/life most drastically! It's going to be amazing! The grand prize winner will receive an iPad!
Registration and pricing details will be posted soon.
I found these great "secrets" to fat loss. Like many of the tips and tricks that I give you on this blog, they are pretty simple in concept, but application can be a bit tricky.
Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.
Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:
*Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
*Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.
*Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.
Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.
Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.
Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale, and tape measure. Weigh and measure yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.
Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.
Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slip ups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.
Don't try to tackle these all at once. Remember, make one simple change at a time. This way you will be able to stick to your goal(s) and build life long habits!
Every small change you make is one step closer to your ideal body, and lifestyle!
