Pumpkin Bread

I created this new recipe – and then made it again and tweaked it a bit. The second time, I also added cranberries.

I did some experimenting with the sweetness as well, removing the syrup and using olive oil, and adding more molasses. I used cranberries as well. I tweaked the flours also. It turned out moister. My man does enjoy something sweeter, like for dessert, but it is delicious toasted with butter. What I like about it is – you can make it sweeter for your taste when you eat it by adding some raw honey or maple syrup.

Give it a try. You could always add a banana to the mix too….maybe that will be next.

Oh, by the way, it is gluten-free, dairy-free.

Pumpkin Bread Great For Breakfast

Breakfast Pumpkin Bread

**Gluten-Free, Dairy-Free**

3/4 Cup Bob’s Red Mill Gluten-Free All Purpose Baking Flour

1/4 Cup Buckwheat Flour

1/2 Cup Sweet Sorghum Flour

1/4 Cup Ground Flax seed

1 Tablespoon Pumpkin Pie Spice

1 to 2 Teaspoons Cinnamon

1 Teaspoon Baking Soda

2 Teaspoons Baking Powder

1 Teaspoon Guar Gum

2 Cups (approx.) Pumpkin (mine was fresh)

1 Tablespoon Pure Vanilla

1/4 Cup Pure Maple Syrup

1/4 cup Dark Molasses

1 Tablespoon Lemon Juice

2 Cage-Free Large Eggs

Coconut oil and sorghum flour for greasing 2 loaf pans.

Extras

Maple Syrup to top

Pecans

Raisins

Dates

Cranberries

Preheat oven to 350 degrees.

Combine pumpkin, syrup, molasses, and syrup. Add lemon juice. Beat eggs and add to wet ingredients. Add extras. Set aside.

In a larger bowl, combine dry ingredients. Add wet ingredients and mix well.

Pour into loaf pans. Bake for about 50 minutes (or until toothpick comes out clean). Drizzle maple syrup on top during cooling.

Your house will smell wonderful!!!!

Workout Nov 4th

Workout Moves

I have a great group of followers who are starting their own workout cult! It’s not quite a cult, but they are wanting a challenging workout that makes them sweat, and they aren’t finding it where they are.

There will be 2 workouts published this week: One these rebels have done, and one they have not done.

Here is the workout which is similar to the one they did last Saturday – My workout crew and I did this one this week. It’s definitely a keeper!

Remember – you don’t have to complete the entire program to get an effective workout. Take it in pieces if you need to. Each move is modifiable.

I use my Gymboss Interval Timer which you can get here – but you don’t have to. You can use a watch timer or you can decide on a number of repetitions and just count.

There is no special equipment for this workout. You will need a towel to wipe the sweat off!

Warmup

30 x 30 x 8 ~ Squats and pushups.

30 seconds of squats, 30 seconds of pushups for 8 rounds.

High-Intensity Round

5 x 10 x 16

5 seconds on belly

10 seconds of mountain climbers

16 rounds

Strengthening session

Part 1

10 x 50 x 8

8 rounds of these 2 pairings:

Squat-hold (or wall sit) for 50 seconds, 10 seconds to switch.

Elephant kick for 50 seconds.

Stay on the same leg for the elephant kick through round 1, switch on round 2, and so on.

Part 2

10 x 50 x 8

8 rounds of these 2 pairings:

Step lunge twist, alternating legs, for 50 seconds. 10 seconds to switch.

1-leg windmill for 50 seconds.

Stay on the same leg for the windmill for round 1, switch on round 2, and so on.

Part 3

10 x 50 x 8

8 rounds of these 2 pairings:

Elbow plank for 50 seconds. 10 seconds to switch.

1-leg lying toe-touch for 50 seconds.

Stay on the same leg for the lying toe-touch for round 1, switch on round 2, and so on.

High-Intensity Round

30 x 30 x 8

30 seconds of lunge jump/mountain climber combo

30 seconds of “Get-Ups”

Lunge jump twice, mountain climber 3 times, back to lunge jump twice, mountain climber 3 times.

Use 1 hand to assist in the Get-Ups for round 1, switch on round 2, and so on.

Repeat Strengthening Parts 1, 2, 3 but only do 4 rounds of each rather than 8 rounds.

Abs of choice and stretch.

New Moves – New Recipe

Happy Weekend!

I hope this little note finds you well. There have been a few new moves recently that I’m so excited to share with you.

I have ventured out on my own career-wise. When I made my 2 lists to see if it was time, my “leave list” was much, much longer than my “stay list.” Sure, I was nervous to make this change…no safety net. But the moment I did it, I was enveloped in relief, and stress that I didn’t know I had simply melted away. My last day was Monday Halloween, and I’ve been booked solid since with more phone calls and emails from clients wanting to get in with me and doctors referring their patients to me.

I am now a resident of the community where I worked. This makes me very happy on a personal level – having love in a fulfilling relationship is one of the most wonderful experiences I have ever known.

Workout: Some torturous combination of moves occurred this week, which will give you some excellent workouts to last a couple of weeks.

New Recipe: I posted a new recipe on the website. It is a version of a “chocolate no-bake” – without guilt! Zero guilt. Whole food ingredients. You can make these in the form of a cookie or a bar. To adjust the texture, you can use fewer grapes and more dates, which will also make it a little sweeter. Try them out, and let me know how they turned out for you.

A Little Bit About Letting Go

When we talk about imbalance in the body or disease, there are 2 things that need to happen: We need to get rid of something and we need to add something in.

The “get-rid-of” list consists of the 5 causes of illness:

Toxin: Natural, environmental, man-made like drugs.
Allergen: Food, mold, dust, animal.
Infection: Bacteria, yeast, parasites.
Poor diet, lifestyle.
Stress.

The “add-in” is something you need to thrive:

Real food.
Vitamins, minerals, hormones.
Sunlight, water, air
Love.
Community.
Rhythm.
Meaning and purpose.

If you’re feeling anything out of balance, take a look at these lists and determine if there is something within your control that you can get rid of and if there is something you can add in. Change can be a little scary, but if it is going to make your life better, what are you waiting for?

If you’d like me to help you with your lists, send me a note. I’d be more than happy to consult with you – mindy@thefitkitchen.net

No-Sugar, No-Bake, Chocolate Peanut Butter Treats

2 cups whole oats
7 black sphinx dates (or more for sweetness)
1 cup purple grapes
1 tablespoon coconut oil
1/4 cup unsweetened cocoa powder (or raw cacao powder)
1/4 cup all natural peanut butter

Directions
1. Pit dates.
2. Combine grapes, dates, and coconut oil in food processor.
3. Add cocoa powder and process again.
4. Test sweetness. If you’d like it sweeter, add a few more dates. If it is too sweet, add a little more powder.
5. Add peanut butter and 1 cup of oats. Process again.
6. Pour mixture into a bowl.
7. Stir in remaining cup of oats.
8. Shape into cookies.

8. Put in freezer for faster “service.”
9. EAT!

Newsletter Sign-Up

I have a newsletter – and I’d like you to sign up to receive it. Right now, it is published when I have something to say, but it is taking shape nicely and providing you with a wealth of information, cutting through the endless -yuck- that is out there floating around. It’s a great way for us to keep in touch!

A Little List of Wholesome Goodness

It’s Sunday – I’m heading to the gym now -

It’s also time that I really emphasize this: Exercise is not enough to change your body or your health. I wish it could be that easy.

I have also said before that too much exercise without enough recovery is not a good thing either. You will have wasted all that time and energy sweating and working out – it will have been for nothing and worse, it will create damage that can potentially take years to undo.

Variety is the spice of life and the key to health. If you incorporate a mixed bag of exercise with a varied plate of fruits and vegetables, you will be on your way to your healthiest “you.”

NUTRITION TIDBITS FROM THE FIT KITCHEN

Here are some quick facts about some powerful foods – from Apples to Turmeric.

Apples contain antioxidants that help protect “good” HDL cholesterol levels in the blood.
Avocados are densely packed with anti-inflammatory, healthy fats. Well-known for its vitamin E content, an important antioxidant.
Beets are potent antioxidants with liver-protective properties.
Blueberries and blackberries are rich in anthocyanins–these phytonutrients have power. They can reduce inflammation, increase detoxifying enzymes in the liver, and stop cancers from creating their own lifeline-blood supply.
Cabbage is a cruciferous vegetable that promotes natural detoxification in the liver. It is high in sulfur and iodine.
Carrots are the richest plant source of vitamin A, good source of potassium.
Celery is high in organic sodium, magnesium, and iron. Magnesium is important for the breakdown of carbohydrates, proteins, and fats into energy; for muscle relaxation and the prevention of cramps; and for nerve conduction and preventing tooth decay.
Cilantro provides a rich source of carotenoids.
Cinnamon has been shown to help keep blood sugar in check.
Cucumbers contain potassium and phytosterols, which help lower blood cholesterol levels.
Fennel’s active ingredient, anethole, blocks inflammation in the body and can stop cancer cells from multiplying.
Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion.
Grapefruits provide a rich source of vitamin C, and are a good source of lycopene (a carotene with prostate cancer-protective properties).
Kale is an especially nutrient-dense vegetable with many potent micronutrients. Rich and abundant in calcium, lutein, iron, and vitamins A, C, and K, kale has seven times the beta-carotene of broccoli and ten times more lutein, another potent carotene. Kale is part of the cruciferous vegetable family, making it a good source of the phytonutrient indole-3-carbinol. Research shows I3C has many anti-cancer actions, such as promoting estrogen ratios in the blood that are weak, but needed to discourage breast cancer tumor growth. Crucifers are also potent detoxifiers.
Kiwis offer twice the vitamin C of an orange per serving. They are a good source of vitamin E (a potent antioxidant) and potassium.
Lemons contain natural anti-nausea and overall digestive-aid properties.
Mint is rich in plant-based omega-3 fats – an important nutrient for healthy hair, skin, and nails that has powerful anti-inflammatory activity. Omega-3s may also protect against the development of heart disease and certain types of cancers.
Parsley is a good source of folic acid, which may help lower the risk of heart disease and certain types of cancers. It also promotes fresh breath.
Pineapples are high in the enzyme bromelain, an anti-inflammatory.
Spinach is high in iron, vitamin C, and beta-carotene. The vitamin C and beta-carotene in spinach are antioxidants, and may help to protect cells from the damaging effects of free radicals. Most dark green leafy veggies are rich in lutein – a phytonutrient shown to help delay age-related macular degeneration of the eyes.
Sweet potatoes (and carrots for that matter) are rich in – a phytonutrient responsible for giving these veggies their rich orange color. Zeaxanthin has anti-cancer activity: it helps encourage cancer cells to commit suicide (apoptosis), and helps prevent tumors from being able to create their own blood supply (anti-angiogenesis).
Swiss chard tastes sweeter in juices than spinach. It is rich in vitamin C, potassium, and magnesium. Foods rich in potassium have been shown to lower blood pressure and heart disease risk.
Tomatoes are rich in lycopene – a member of the carotene family famous for its potential to prevent prostate cancer.
Turmeric has been shown to have multiple forms of anti-cancer activity in prostate, ovarian, colon, uterine, and breast cancer cells. The active ingredient responsible, curcumin, is approximately 1,000 times more bioavailable (absorbable) when combined with black pepper.

When you put these foods into your body, you’ll be aiding in your recovery process and ensuring that the exercise you’re doing is not being wasted.

On The Road Workout Ideas ~ AZ Half

Happy Saturday!

It’s very early on this first Saturday in September. I’m drinking my coffee and planning my day at the gyms.

Many people have asked for pictures and/or video to go with the typed out workouts. Easier said than done, but I have time and help this weekend. I could just take my camera with me when I workout, but then everyone would see how sweaty and disgusting I get when I workout. It’s not pretty ~ Let me rephrase. Sweat is awesome! But I don’t think the pics/video would capture the moment quite right. I’ll do my best though.

ON THE ROAD WORKOUT IDEAS

These workout moves should be self-explanatory. Don’t dismiss their simplicity ~ You put these combinations together, and you’re in for an excellent, super sweaty workout ~ you’ll also be in control of your INTENSITY. Intensity is everything when it comes to exercise. More about that soon…

Pushups with body-weight squats

There are so many different ways to put these together. Try 10 pushups and then 10 squats; 15 pushups, 20 squats; 20 pushups, 30 squats.

Jump rope, with or without the rope.

Lunge with a plank

I think everyone has a love/hate relationship with these two classic moves! Do 20 lunge steps, and then plank (elbows and toes, looking toward the floor) for 30 to 60 seconds, repeat that sequence 4 times. Variation: Lunge walk backwards.

Jump rope, with or without the rope.

Situps with a side plank

Some people cannot do a situp – do what you can – just make sure you feel it in your abdomen rather than your neck. Do 10 or 20 and then side plank for 30 to 60 seconds (on elbows or hands, left side toward the floor); back to situps and then side plank (right side toward the floor). Repeat that sequence 4 times.

Jump rope, with or without the rope.

ARIZONA ROCK & ROLL HALF MARATHON

If you’re interested (WALKING OR RUNNING), please join our team. I have a very special participant and her co-workers training up for this event, and I would like all of my friends to join us. You’ll also get $10 off by joining our team

That’s special.

Click here to register: Register Online

Select “Get fit half marathon” -And when you get to the spot on the form, select “join a team” – Our team name is “OpenTech Alliance” (that’s the company).

I have a couple of training plans in the works for different levels (walkers and runners), and they are free if you join our team

Just more incentive!!

Okey dokey – coffee has been consumed, and I must get my workout done.

If you have any questions, feel free to email me.

Enjoy your weekend!

My Workout Schedule

My “Normal” Schedule

These are approximate start times.

Note that Sundays I do get there in the mornings, but most of the time, I’m flying solo. Sometimes I sleep in a little bit. Sometimes I get computer work done. If someone is meeting me, I’m more likely to get there in a timely fashion

Peoria = Peoria Mountainside Fitness

Nada = I’m on my own to get something in, but I don’t know what time because of crazy schedule on that particular day.

Sunday 7 am Peoria – Boot camp style & Cardio

Monday – nada

Tuesday 730 am Peoria – Boot camp style & Cardio

Wednesday 5 am cardio something, followed by hopefully tennis or something really fun and different!

Thursday 730 am Peoria – Boot camp style & Cardio

Friday 530 am spin Peoria, 630 am Weights, 530 pm spin Peoria

Saturday – nada

Sunday 7 am Peoria – Boot camp style or Weights & Cardio

EXCEPTIONS:

Tues Aug 30th, I have Jury Duty – BARF

Wed 8/31 –I have to do some local cardio – I’m teaching boot camp at Trilogy at 7am .

Thurs 9/1 – Mountainside at 9:15 (teaching spin at trilogy at 8am)

Labor day – Peoria Mountainside opens at 6am, and I’ll be waiting outside the door! I have CPR class from 9a to 4p

Tues 9/6 – I have to get my kids to school and then work, so I’ll be going later – not sure of the time.

Wed 9/7 – I have to do spin at Surprise mountainside at 5:15 – I’m teaching boot camp at Trilogy at 7am .

Thurs 9/8 – Mountainside at 9:15 (teaching spin at trilogy at 8am)

Tues 9/13 – Mountainside at 9:15 (teaching spin at trilogy at 8am)

Thurs 9/15 – Mountainside at 9:15 (teaching spin at trilogy at 8am)

New Workout Theme – Problem Elimination

These workouts are so good – you can take them anywhere and do them anytime.

There’s a good story as to why they are called “problem elimination.” I was listening to a Bernie Siegel lecture for school, and he said something like this: “I have a friend in the Mafia. He said if you have a problem, eliminate it.”

That’s perfect!!

I have a couple of problems, only one is big. And if that problem actually attempted any of my workouts, elimination would definitely occur.

Enough said. Remember, these are all modifiable to your level. If you need to know how, just send me a note: mindy@thefitkitchen.net.

The Fit Kitchen

Fitness, Food & Fun ~

Pumpkin Bread

Workout Nov 4th

New Moves – New Recipe

No-Sugar, No-Bake, Chocolate Peanut Butter Treats

Newsletter Sign-Up

A Little List of Wholesome Goodness

On The Road Workout Ideas ~ AZ Half

My Workout Schedule

New Workout Theme – Problem Elimination