Sweet Potato Cookies!

I love sweet potatoes (yams) for multiple reasons. I like to think of them as nature's dessert! They are naturally sweet and packed with nutrition. Since the holidays are here, I have even more reasons to bake! I wanted to create a healthy and yummy cookie recipe that everyone would enjoy while reaping the health benefits as well! I looked up a few recipes and took ideas from each one and created my own! These cookies turned out to be a hit! They are very soft and fluffy, almost like a doughnut! Even though you'll want to eat all of them, you won't be able to. After eating just a few, your stomach will be completely satisfied! I just had to pass this recipe on! So here you go!

Sweet Potato Cookies

Ingredients:
* 15oz homemade puree'd yams
* 1 egg (room temperature)
* 1/3 cup brown sugar (packed)
* 1/4 cup xyla (or baking splenda optional)
* 1/4 cup honey
* 1/4 cup unsweetened applesauce
* 1/2 tsp vanilla extract
* 1 cup rolled oats
* 2 cups whole grain flour
* 2 tbs oat flour (whole grain flour optional)
* 2 tbs coarsely ground flaxseed
* 1 1/2 tsp baking powder
* 1 1/2 tsp baking soda
* 1/8 tsp nutmeg
* 1/4 tsp real salt
* 1/2-1 tsp cinnamon (your preference)
* 1/2 cup chopped walnuts (optional)
* 1 scoop vanilla whey protein powder (optional)

Utensils:
* 2 med-large mixing bowls
* 2 mixing spoons
* measuring cups
* measuring spoons
* 1 large cookie baking sheet
* aluminum foil (optional)
* cooking spray (for baking sheet)
* cookie cooling rack
* large sealable container (to store cookies)

Directions:
1. Boil yams on stove top for 25-30mins. (to retain the vitamin and fiber benefits boil yams in skin- place a covered pot of water on the burner on high, add yams, once it reaches a boil lower to med-hi).
2. Yams will be ready when you can easily pierce through them with a fork.
3. Blend the yams until they turn into a smooth puree.
4. In a mixing bowl, add egg, brown sugar, xyla, honey, applesauce, vanilla extract, and puree'd yams.
5. In another mixing bowl mix remaining dry ingredients together very well.
6. Pre-heat oven to 350F.
7. Gradually add dry mixture to the wet mixture, combine well.
8. Drop by teaspoon full onto greased baking sheet about 2 inches apart.
9. Bake for 10-12 minutes. (If using flaxseed, cookies will bake faster).
10. Cool cookies on rack then enjoy! (Or store in sealed container)

*I also made these with a scoop of protein powder and the texture/flavor didn't change*

Guiltless Ice Cream!

Wait a second! I know some of you may be thinking, did she just say, "guiltless ice cream"? If that is you, then yes, I sure did! Not only is it healthy but it is great tasting too! I love ice cream and to know I can eat it feeling guilt-free is an amazing feeling!
There are many other great things about this healthy ice cream recipe! One being, that you can change it up almost anyway you want and it can be made in less than 10 minutes with very few and inexpensive everyday ingredients!
I tried the original version of this recipe from my fitness magazine, Oxygen.
It didn't turn out how I had hoped. It called for way too much extract and the plain greek yogurt was too bland. So here is my version along with some other varieties you can try. This recipe makes 2 servings.
Have you got another healthy idea that I missed? Let me and the readers know!

Guiltless Protein Ice Cream

Ingredients:
* 1 cup unsweetened vanilla almond milk
* 1 scoop vanilla whey protein powder
* 1/4 cup vanilla greek yogurt
* 1/4 tsp vanilla extract
* a small sprinkle of your choice mixer
* ice (enough to fill freezer ziploc bag halfway)

Mixer Options/Extract Options
* almonds/walnuts/cashews/hazelnuts/chestnuts
* frozen strawberries/blueberries/raspberries/bananas/pineapple/mango
* spoonful natural peanut butter/almond butter/cocoa baking powder
* 1 crushed peppermint candy/or sugar free werthers caramel hard candy
* Pure Extracts: vanilla, almond, peppermint, lemon, orange, raspberry, and cinnamon. Imitation Extracts: banana, strawberry, cherry, maple, coconut, and rum.

Utensils:
* 1 freezer ziploc bag
* 1 sandwich ziploc bag
* blender (optional)
* measuring spoons
* measuring cups
* Oven mitts (optional)
* strong arms and shoulders :)

Directions:
1. Mix/blend all ingredients (except for topping/salt/ice)
2. Pour mixture into sandwich bag and add topping, seal, set aside.
3. Fill a gallon freezer bag halfway with ice. Add 1/2 cup table salt.
4. Place small bag in large bag and seal. Put on oven mitts (recommended).
5. Shake the bag vigorously for 5 minutes, until mixture becomes creamy.
6. Remove the small bag and rinse off the salt with cold water.
7. Enjoy 100% guilt free!

My Gym Bag!

Any girl who is serious about getting in great shape or keeping her great figure should most definitely consider keeping a prepared gym bag so there are no excuses for missing a workout!

Here's What I've Got In My Gym Bag!
*Training Log Notebook
*Weight Training Gloves
*Hand Towel (for ab workouts or sweat)
*iPod & Headphones (with gym playlist)
*Sugar Free Gum (great during workouts)
*Chapstick/SPF stick
*Tanning Lotion/Goggles
*Banana (for recovery)

Is there something in your gym bag that's not in mine that is helpful for your fitness success?!

I also would like to add a note that one of my favorite fitness models Jennifer Nicole lee aka "JNL", is giving away an autographed self portrait to anyone who sends a picture of themselves with the December 2011 issue of Oxygen magazine!

So go get yours and get your booty in shape before the holidays! It won't be hard either with a motivational, autographed picture of one of the most well known fitness models today! E-mail your photo (holding the magazine) to jnlpublicity@gmail.com I e-mailed mine and got a reply minutes later saying, "You got it! What's your address?" I am so excited! JNL rocks! "Strong is the new skinny" -JNL

Jamie Eason Recipe!

This is my favorite healthy recipe and my favorite Jamie Eason protein recipe! I think it should be called pumpkin protein bread because that is exactly what it tastes like! I have made these bars many times and everytime I do, I offer them to friends and family and they love them! I think it is a great recipe for introducing the fact that healthy food doesn't have to taste bland and disgusting. It proves that healthy alternatives can be just as tasty & delicious as unhealthy options! So enough talking this recipe up since it definitely speaks for itself! Here you go!

Pumpkin Protein Bars

Ingredients:
* ½ C Xylitol Brown Sugar Blend (May use regular brown sugar)
* 1 - 4 oz. jar baby food applesauce (I use regular unsweetened applesauce)
* 2 tsp. ground cinnamon
* 1 ½ tsp. ground ginger
* ½ tsp. ground clove (I don't use)
* 1 tsp. baking powder
* 1 tsp. baking soda
* ½ tsp. salt
* 2 tsp. vanilla extract
* 4 large egg whites
* 1 - 15 oz. can of raw pumpkin
* 2 C oat flour (You may buy or make your own with quality blender)
* 2 scoops vanilla whey protein
* ½ cup almond milk
* ½ C chopped walnuts (optional)

Utensils:
* 1 large mixing bowl
* 1 9x13 pyrex dish
* 1 mixing spoon
* measuring cups
* measuring spoons
* cookie cooling rack
* tupperware or plastice wrap (for storing)

Directions:
1. Preheat the oven to 350F.
2. Spray a 9X13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares- cut slowly with sharp knife and place squares on cooling rack for 10-15 minutes before packaging/storing.
6. (If you plan on storing longer than 2 days, I suggest storing in the fridge).

Protein Granola Bars!

I tried a recipe for protein granola bars that was in the October issue of Oxygen fitness magazine. They were very tasty, but I like to make my own versions of healthy recipes as well. The chocolate chips in this recipe were added for my baby since he doesn't always eat as healthy as I do! You can leave them out completely or even add dark chocolate as I did. The best quality of dark chocolate will contain 72% or more cocoa. And the higher the number the healthier it is. (In moderation of course)!
Anyway... I personally love this recipe because a lot of these ingredients are staple items in my kitchen and I can make them whenever! These are super yummy and a great little snack for on the go! Hope you like em'!

Banana Walnut Protein Granola Bars
Ingredients (in order):
* 2 small ripe bananas (mashed)
* 1/2 cup unsweetened apple sauce
* 1/3 cup canola oil
* 1 tbs raw honey
* 1 egg (beaten)
* 1/4 tsp real salt
* 1/4 tsp baking soda
* 1/2 tsp cinnamon
* 1/2 tsp vanilla extract
* 2 scoops vanilla whey protein powder
* 1/2 cup whole grain flour
* 1 cup rolled oats
* 1/2 cup chopped walnuts
* 1/4 cup dark chocolate chips (optional)
* 1/4 cup shredded coconut (optional)

Utensils:
* 1 medium-large mixing bowl
* 1 large mixing spoon
* 1 rubber scraping spatula
* 1 9x13in glass pan (sprayed)
* measuring cups
* measuring spoons

Directions:
1. Pre-heat oven to 325 F
2. Add one ingredient at a time into a medium-large bowl for easier & better mixing. (Tip:start with first ingredient to last).
3. Once all ingredients are mixed well, pour & scrape mixture into pan.
4. Bake for 20 mins, or until edges are golden
5. Slice into small squares immediately
6. Place on a cookie cooling rack for 10-15 minutes.
7. If placing in tupperware, first place down a paper towel inside. (Or they will get too moist & sticky & spoil faster)
8. You may also individually wrap each square in plastic wrap. (As I prefer to do)
9. (If you plan on storing for more than 2 days, I suggest storing in the fridge).
10. Enjoy anytime, anywhere, with anyone!

Fueling My Body!

Meal 1 (10am) *the usual*
1/3cup oats with 1/2cup blueberries & 1tbsp coarsely ground flaxseed & 2 fried eggs with 1tsp organic ketchup

Meal 2 (2pm) *protein shake*
1cup unsweetened vanilla almond milk, 1scoop vanilla whey protein powder

Meal 3 (430pm) *chinese chicken salad*
1 cup mix of butter lettuce, green cabbage, romaine lettuce, sliced celery, peanuts, tossed with a soy-sesame vinaigrette

Meal 4 (630pm) *protein granola bar*
1 square (1/3 of a serving) of my pumpkin almond protein granola bars, and a small nonfat pumpkin latte.

Meal 5 (1045pm) *chicken & egg sandwich*
3/4 of a sandwich- 1/3 cup shredded boiled chicken breast, two fried eggs, and a slice of low-fat cheddar cheese, all between 2 slices of Ezekial bread (toasted) and spread with mustard.

Not Eating Enough!

I have noticed that not only am I not eating enough food, but I am not eating as frequently as I should either. Most people don't think about timing their meals but anyone who is passionate about health or fitness knows that this is a very important thing to be aware of if you are trying to build or maintain muscle. It is also very important for keeping your metabolism constantly going!
For a health and fitness lover like myself, I have to admit that I am disappointed in myself for poor planning. I know that every single day can't always be perfect but if you aren't disciplined enough, missing one day or week could lead you to miss another. By the time you realize it, a few weeks of improper meal/workout planning have come and gone! And so has your muscle mass! That's why it's always good to be aware of what you are doing or aren't doing to achieve your goals.
I haven't been eating enough for the past week. Tomorrow I am going to change that! I am going to eat at least 5 small meals every 2 1/2-3 hours) I will dedicate as much time in the kitchen as I need, to prepare fresh veggies, cooked marinated chicken breasts, homemade protein bars, etc.
It may sound like a lot of work, but once you have everything going it's actually a stress reliever and more like fun than a task. The following week will be super easy and you know you won't miss a meal!

*POOR PLANNING FOOD LOG* 11-05-11

Meal 1 (12pm) *the usual*
1/3cup oats with 1/2cup blueberries & 1tbsp coarsely ground flaxseed & 2 fried eggs with 1tsp organic ketchup

Meal 2 (415pm) *lean ground beef tacos*
3 mini corn tortillas, lean ground beef, homemade pico, sprinkle of cheese

Meal 3 (830pm) *protein shake*
1cup unsweetened vanilla almond milk, 1scoop vanilla whey protein powder

Meal 4 (11pm) *carrots & celery w/hummus*
7 carrot sticks, 7 celery sticks, 1/4cup tomato basil hummus

Even though most of these meals are pretty healthy, I ended up feeling sick by the end of the day because I am not getting enough of my macro-nutrients. (protein, carbohydrates, healthy fats). Also, eating small meals more often speeds the metabolism which actually keeps you thinner! So girls, don't starve yourselves!!! Eat as many veggies and lean sources of protein as you'd like, just be sure to monitor your timing and intake with whole grains, starches, and fruits!
I will be setting a mini goal to remember to prepare and eat food in a timely bodybuilding manner!!!

Coffee Body Scrub!

I just had to share what an amazing experience I had in the shower this morning! First, I will let you know that I woke up feeling a bit under-slept with no idea how I was going to wake myself up mentally for work.
So, for Halloween I had used some wash-off Sally Hanson spray tanner.
Even though I had showered and scrubbed my body with bodywash, after celebrating, for some reason I still felt like my pores had some of the tanner in them. I randomly decided to try out this coffee body scrub that my aunt made as a product for her natural skin care company-Mellow Minds. She had given it to me as a gift for Christmas last year. OMG! Was I glad I did!!!
I first lathered my body with a squeeze of my favorite bodywash (Oil of Olay- Ultra Moisture) on my loofah. I then dug out some coffee body scrub from the jar (a little goes a long way) and began applying it and exfoliating it into my skin for about 10-20 seconds per area. The aroma was like walking into a coffee shop on a busy morning and it instanly woke my mind and all my senses! With the combonation of the bodywash and coffee body scrub my skin looked and smelled like a freshly handmade espresso latte'.
(By the way... it's so fun to apply and feels cool)! I don't usually like being in the shower for too long but using it reminded me of my little sister when she was younger. She would be in the bath for hours, using all of the body washes she could; playing and making bubbly messes. I caught myself though! I knew I had to get ready for work and could always use the coffee body scrub in the next shower, and the next! Not only that, but I was wide awake by the time I had rinsed it all off!
After rinsing my hands of it, I began to wash my face and noticed that my hands had been exfoliated beyond belief! They felt so smooth! Even better... After drying off my skin was so smooth it felt like touching a newborn baby! Apply lotion afterwards and your skin transformation is complete!

So if you don't know me very well yet then you should know this one thing...

If I like something a lot, (I mean like A LOT, A LOT) then I will go on and on about it to whoever I think might benefit from it as much as I have! People who know of this tell me that I should do infomercials! So basically, I only brag if the product or service is top knotch quality! And people... this coffee body scrub definitely is! And what is even more amazing? My aunt is the creator of it!
If you haven't already tried it you must do so! I will be buying some for stocking stuffers and myself! The blue printed text in the beginning of this blog is a link to the website. Contact her from the website for odering/shipping information!