Fitone

Health and Fitness information to improve your quality of life


Leave a comment

GF Cinnamon Raisin Protein Bread

This has been a beautiful weekend with sunny skies and cooler temps.  I had a great 8 mile training run this morning and I’m looking forward to trying this cinnamon raisin bread.  It’s gluten free, low carb, and protein.  Oh yeah!  Here is the recipe I found on:

FitnessRX for Women

 

Gluten-Free CINNA-RAISIN PROTEIN BREAD

Ingredients:

1/2 cup of vanilla whey protein powder
1/4 cup unflavored casein powder
3/4 cup gluten-free rolled oats
1 cup egg whites
1 TB cinnamon
1/2 tsp. salt
1/2 tsp. baking powder
3 TB raisins

How to Prepare:

1. Preheat oven to 325 degrees.
2. Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth.
3. Pour batter into a small loaf tin and stir raisins into the batter.
4. Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean.
5. Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!

NUTRITION DATA
Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat

100% TASTE, 0% GUILT

 

 

Lo Carb CInnamon Raisin Bread

 

 

 

Advertisements


Leave a comment

Can’t Lose Weight? Check Your Shampoo

mani

Self Care Products And Weight Loss

The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease. ~Thomas Edison

It’s essential to make informed choices regarding the products you purchase and consume. Many people understand the importance of eating more fruits and vegetables and eliminating fast food to lose weight. However, non-organic produce can contain high levels of toxins and pesticides. Especially the soft skinned produce such as peaches, strawberries, apples and potatoes. Therefore, eating organic fruits and vegetables helps to limit pesticide exposure that has been linked to hormone disruption and weight gain.  But what about self-care products such as toothpaste, shampoo, body wash, and lotions?

Did you know your skin is the largest organ of the body. Think about the numerous products you use everyday such as shampoo, toothpaste, soap, moisturizer and lotions. These products absorb directly into your skin and can expose you to numerous chemicals on a daily basis. Toxins can affect hormones and disrupt their normal function. Take a look at the ingredients in your makeup, hair products, toothpaste, and other self-care items you currently use. The ingredient aluminum is often found in antiperspirants and has been linked to Alzheimer’s disease. Talc found in many beauty products has recently been associated with an increased risk of ovarian cancer. Many of these products contain chemicals that are linked to cancer, auto immune disease, obesity, and many other health issues.

Dr. Paula Baillie-Hamilton, author of The Detox Diet- Eliminate Chemical Calories and Enhance Your Natural Slimming System , indicates that weight gain results from an overload of chemicals and toxins we are exposed to from food, skin care, cleaning products and the environment we live in. Therefore, in addition to eating healthy, it’s equally important to consider what is in the self care products you are using on a daily basis. Consider switching to organic makeup, shampoo, soap, and skin care products to help decrease your exposure to daily toxins. Also, check your products with the Environmental Working Group database (EWG). The EWG provides you with information that helps you determine the safety regarding the ingredients and toxicity of the products you use.

Make an attempt to clean up your environment by choosing organic foods and self-care products. Clean out your bathroom cabinets and toss makeup, shampoos, and other self care products that contain chemicals and toxins. Increase your awareness of the items you buy by always checking the ingredient list before you purchase. Use the EWG link below to search for items of interest and to help you determine their toxicity level to make a more informed choice regarding your health and safety. You may find that once you begin to reduce the toxin levels in your food and self care products, that you may have increased energy levels and possibly lose a couple of pounds.

Click on the link below to check products for safety.

EWG database

Click here to learn more


Leave a comment

What’s Holding You Back?

What’s holding you back? Write down a mini goal each day of the week that will help you towards your long term goals.. Remember it’s the small steps each day that add up. What are you going to do today to help you attain your goals? Don’t be satisfied to remain the same- go after the changes you seek one day at a time.

10151819_10204313906471557_9081075834313949001_n

 


4 Comments

Running, Stress Relief, And Gratitude

This week has been stressful due to dealing with some family issues and my mom’s poor health.  I’ve always been a worrier and the increased stress lately has been exhausting and affected my workouts, meals, and sleep.

I’m currently training for a half marathon and was scheduled to run 7 to 8 miles for my long run this weekend.  I tried to prepare myself for my morning run by indulging in healthy carbs and drinking fluids the night before but it didn’t help matters that I tossed and turned most of the night. I woke up several times during the night and finally got up at 5 am to prepare for my run.

My pre-run meal consisted of organic oats topped with walnuts and an expresso.I still felt exhausted after the caffeine, but interestingly enough was still looking forward to my run.  I still began to doubt my ability to complete my planned mileage but was meeting friends so decided to do what I could do.

I met my running buddies who both had issues with sleep too. This seems to be fairly common in runners .  I suspect it has something to do with the anticipation of getting up before the break of dawn combined with running for the sake of “fun.” Nevertheless, we all looked at the bright side and noticed that at least there was less humidity and it was in the low 70’s

 

runwithyourheart

The first couple of miles were grueling and went by extremely slow. My legs felt like bricks. I decided to drink some water and refuel with carbs half-way through my run.

I ate half a package of sports beans I recently purchased to see if that would help.

What are sports beans?

Sport Beans   are energizing Jelly Beans that are formulated to help fuel the body during intense exercise. Clinically proven to maximize sports performance, each bean is loaded with carbs for fuel, electrolytes to help maintain fluid balance and vitamins to optimize energy release and protect cells against oxidative damage”
I hadn’t tried sports beans in a couple of years but discovered them again while buying groceries last week. I had given them a try in the past but they made me sick. I began to experiment with other snacks but never found anything special.
I researched the sports beans later and discovered it’s important to drink plenty of water with them to avoid stomach issues. I definitely didn’t do that when I tried them.
The directions on the package of sports beans said to take the entire package thirty minutes before your workout.  I decided to refuel at mile four with half the package and made sure to drink plenty of water with them.  I definitely noticed an extra boost of energy and my legs felt lighter about 15 to 20 minutes later.
I was able to increase my pace and finished with a strong final push the last mile.  I love the quote “when your legs get tired run with your heart.”  I often do that the last few miles but it makes the finish that much sweeter.
The endorphins provided a good rush and reinforced my reason for running.  Running is such a great outlet for me. It helps to clear my mind and gives me a chance to enjoy and appreciate nature .
Running at the break of dawn and  watching the sunrise always fills me with gratitude.  It truly makes me realize what a gift our health is and how lucky I am to be able to exercise.

 

I always finish my run with a better perspective and realize that no matter what’s going on in my life right now, it could be a lot worse.  I am truly blessed to have a loving family, home, food to eat, and live in the USA “HOME OF THE FREE”


1 Comment

BodyBalance- Tai Chi, Yoga, and Pilates

BodyBalance sequence

Love teaching Les Mills Body Balance classes.  They provide us with the most up to date education in the industry; as well as choreography and music.

 

 

Here is a teaser for the general class design:

Their ab tracks are amazing and one of the reasons at age 57, I keep a strong core and good abs.

20170613_075037

Check with your local gym and see if they offer Les Mills classes. They have something for everyone- Weight training, kickbox, cardio conditioning and more.


1 Comment

Organic Dark Chocolate Protein Bites

I love making my organic dark chocolate protein bites. They are a great post workout snack!

3 scoops of organic #protein
1/2 cup organic cocoa
1 cup organic oats
1/2 cup of shredded organic coconut
1/2’cup of raw almonds-processed in blender
2 tbsp of organic coconut oil
2 tbsp of organic honey
Organic almond milk to desired consistency
#Organic Chia seeds

Mix dry ingredients in med mixing bowl. Stir in wet ingredients and form into bite size balls. Roll in shredded coconut and chia seeds

Keep in freezer20170728_135352