Gluten-Free Fudge Brownies (with a twist)

After going gluten-free in September of 2012, I spent a great deal of time looking for great tasting, easy recipes that would keep me feeling somewhat normal.  I love to bake, and I love to eat.  I wanted to find options that weren't just free of the pesky little protein, but options that also provided some nutritional benefit.

Fast-forward to yesterday, when I stumbled across an online recipe for Fudgy Black Bean Brownies.  I scanned the ingredients.  This recipe was okay to begin with, but I thought with a few minor tweaks, it could pack a healthy punch.  So armed with my recipe, I took to my laboratory.

I substituted this, I substituted that, I mixed it all up and popped it in the oven.  What came out was a pleasant surprise.  Moist, delicious and healthy fudge brownies!  If your sweet tooth is calling, I suggest giving this recipe a try.  And of course, let me know what you think!

Gluten-Free Fudge Brownies (with a twist)

-1 - 15oz. can of black beans, drained & rinsed well
-3 lg. eggs
-3 T. canola oil coconut oil
-3/4 c. granulated sugar 3 individual packets of Stevia
-1/2 c. unsweetened cocoa powder Chocolate Vegan Shakeology
-1 t. vanilla extract
-1/2 t. baking powder
-pinch of salt
-1/2 c. 1/4 c. mini semi-sweet chocolate chips divided

Preheat oven to 350 degrees.  Lightly oil or coat an 8x8 inch baking pan or dish with non-stick cooking spray and set aside.

Place the black beans in a food processor and process until smooth & creamy.  Add the eggs, oil, sugar Stevia, cocoa powder Shakeology, vanilla, baking powder & salt, and process until smooth.  Add 1/4 c. of the chocolate chips and pulse a few times until the chips are incorporated.

Pour batter into the prepared pan, smooth with spatula, and sprinkle remaining chips on top.

Bake 30 -35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.  (May take closer to 40 minutes.)

Cool & slice into two-inch squares.



Day 1 - P90X Challenge

Today begins the Beachbody Spring Into Action Challenge Group.  I have made the commitment to follow the P90X fitness program, drink Shakeology every day, and check-in with - and be accountable to - all of the other men and women participating in the challenge. 

 

My goals are simple: to lose weight, lose inches, become an overall healthy person, and develop a lifestyle that I can stay true to even after the challenge is over.  I have been a yo-yo dieter for years, and I'm passionate about making this the last time.

 

Over the next 90 days, I promise to post updates to my progress.  I will be accountable to you, my readers.  With that, here are my before photos and measurements.   I am not ashamed to share them, because they will only get better.  This is the last time you will see me at 155 pounds, with a 35.5 inch waist, 38.5 inch hips and chest, 22.5 inch thighs and 12 - 13 inch arms.

 

I am excited to take this jouney, and I hope that my transformation will be inspiration to someone else.  If you would like more information about Beachbody Challenge Groups, please feel free to contact me.  Let's achieve greater health and fitness together!

 

 

Muscle Milk v. Shakeology: my non-professional opinion

 

A friend of mine contacted me yesterday to inquire about Shakeology.  She explained that she was interested in trying it, but couldn't justify spending the money for it since she was already using Muscle Milk.  This got me thinking: what are the differences between Shakeology and Muscle Milk?  What do each bring to the table and why would one be better than the other?

Now, I am not a nutritionist.  I took a nutrition class in college, but an expert that does not make me.  I am merely providing my own interpretation of the nutrition labels.  As with any health or fitness product, you should consult with your doctor before deciding which is right for you.

What is Muscle Milk?  Muscle Milk is a nutritional supplement that offers added protein and nutrients to help athletes maintain energy during, or recover from, intense workouts.  It comes in powder form as well as pre-mixed bottles.

Similarly, Shakeology is a nutritional supplement that also offers added protein and nutrients, however it is intended to be more of a meal replacement shake to help people looking to lose weight meet their goals by controlling caloric intake and curbing cravings.  It comes in powdered form.


Nutritional Guide for Chocolate Muscle Milk Powder

While both products offer benefits to athletes, Shakeology is geared more towards people looking to lose weight and build lean muscle.  Muscle Milk is geared mostly toward those looking to increase muscle mass.  But, whatever your fitness goal may be, it is my opinion that Shakeology offers a more complete nutritional package with more nutrient-rich, naturally occurring superfoods.

Although one scoop of Muscle Milk contains less calories than Shakeology, one scoop of Shakeology contains less fat and cholesterol.  Shakeology also contains more fiber and protein than Muscle Milk.  When it comes to vitamins, Shakeology offers a greater percentage of the recommended daily value (RDV) of each, with the exception of magnesium (both products contain 20% RDV of magnesium).


Nutritional Guide for Chocolate Shakeology Powder

As for the ingredients, Muscle Milk contains processed or artificial ingredients (maltodextrin, crystalline fructose, acesulfame potassium and artificial flavors) including alkalized cocoa powder.  According to e-how, alkalized cocoa powder is cocoa powder with added potassium carbonate, which enhances flavor and helps the cocoa to mix with liquids easier.  However, it is lower in "health promoting flavanol antioxidants than untreated cocoa."  Shakeology contains natural, non-GMO sweeteners, natural flavors, and natural cacao, a superfood known to be rich in antioxidants.

As with any product, you get what you pay for.  It costs far less to purchase processed foods rather than natural whole foods, and protein-rich shakes are no exception.  Price shouldn't be your deciding factor, complete nutritional value should be.  And in my opinion, Shakeology is the complete package.  



Tummy trouble

These past two days have been a harsh reminder that I have trouble digesting certain things.  Just seven months ago, I was in a constant battle with my gut; there was a tug-of-war between constipation and diarrhea going on, and I couldn't figure out how to cure it.

Unrelated, I began reading articles about polycystic ovary syndrome (PCOS) and how to treat it naturally.  Blog-after-blog tied gluten intolerance to the disorder, and suggested that a diet free from gluten could help reduce the symptoms and increase a woman's chances of fertility.  Being 33-years-old at the time and worried about my ability to have children, I decided to give the gluten-free lifestyle a try.

I was pleasantly surprised at the ease of transitioning to a diet free from wheat and other grains.  I quickly adapted to gluten-free bread, pasta and even crackers.  Pizza wasn't even an issue; I discovered cauliflower crust pizza, and it satisfied my craving.

Almost immediately, I noticed a change.  My stomach felt better.  It became less bloated and I became more regular.  I even noticed a difference in my menstrual cycle.  It was also becoming more regular. 

Of course, I am a human and we all have slip-ups.  I have consumed gluten-containing foods since going gluten-free, and I do notice a difference.  It has taken me up to three days to recover, depending on what kind of food I eat.  To be honest, it's not worth the suffering to have a bite of regular cake or a piece of hand-tossed pizza, but sometimes it's the only option.

I encourage anyone who battles stomach issues to do an elimination test.  Gluten, dairy, soy and nuts are just some of the foods that people tend to be sensitive to.  Try eliminating gluten for a week, and assess how you feel when you reintroduce it to your diet, and then move on to dairy.  You may find the culprit.  And as with anything health-related, be sure to consult your doctor if your stomach issues are serious or before making any drastic changes to your diet.

Training to run

As an avid runner, I'm always looking for ways to improve my performance.  Distance workouts, speed workouts, and regular old jogs fill my weekly training schedule, but it's the strength training that may provide the most benefit.

If you type "benefits of strength training for running" into your search bar, numerous articles on the subject will pop up.  Go-to publications like Active.com and Runner's World publish articles singing the praises of strength training for running performance.  But why not just run?  Doesn't performing an activity make you better at it?

Not entirely.  Strength training can improve a runner's speed, endurance and agility, and also reduce the risk of injury.  It balances out the muscles.  It stabilizes.

Strength workouts can be done with little equipment.  Pricey gym memberships aren't necessary; squats, lunges, plyometrics and core exercises can all be done from the comfort of home.  If you're training for a race, incorporate these workouts into your routine.  Track your progress.  Watch your mileage increase while your finish times decrease.  What do you have to lose?

If you would like more information on strength training and distance running, visit http://strengthtrainingfordistancerunners.com/how-to-integrate-strength-training-with-running.

Have your cake...and eat it too

The weekend is probably the hardest time to stick to your health and fitness goals.  Friday's are made for Happy Hour with co-workers and friends, Saturday's are made for birthday parties and weddings, and Sunday's are made for family get-togethers.  All involve snacks, drinks and desserts.

Our culture's idea of dieting involves starvation and deprivation.  We think we can't achieve our ideal body without giving up everything we love.  However, it's that thinking that sets everyone up for failure.

A real "diet" doesn't involve starvation or deprivation.  In order to be successful and reach your health and fitness goals, you need to change your eating lifestyle.  Make better food choices, incorporate more "real" food and less processed, control your portions, and most importantly, don't deprive yourself of treats.

When we deprive ourselves of the foods that we love, we tend to binge when they are finally reintroduced back into our diet, thus throwing our calorie consumption over the edge and causing feelings of guilt, which may in turn lead to more indulgence.  If we allow ourselves to sample small tastes of otherwise forbidden foods, we will eat less, keep our caloric intake on track and make our tastebuds happy.

So, next time you are handed a piece of birthday cake, take a bite - heck, take two.  Then throw it away.  If you have a craving for ice cream, have some.  Put a scoop in a small cup instead of a bowl.  You will be less likely to consume a double or triple serving.  Those chocolate candies you got for Valentine's Day?  Have a piece.  But rather than chewing it down and taking another, savor it.  Allow it to melt in your mouth.  Then put the box away.

Deprivation leads to disappointment, indulgence leads to satisfaction and met goals.  So go on, have your cake and eat it too!

Words to live by

A wise man once said, "Plan your work, and work your plan."  That man was my father, and he actually said that a lot.

"Plan your work, and work your plan" is a great piece of advice.  It can apply to most any situation, especially reaching your health and fitness goals.

With the weekend coming, and Monday being the day of "fresh starts," why not take this opportunity to sit down and plan the path to your goals?  What is your desired body?  How do you want to achieve that body?  Write it down.  Post it in a place that will be visible everyday; make it the wallpaper on your computer screen or post a handwritten note on your refrigerator. 

The weekend is a great time to plan out your meals and schedule your workouts for the upcoming week.  Create your menu, and then your grocery list.  Schedule your workouts, and set alarms on your phone to keep you on track.  On Sunday, prepare your food for the week so you can grab-and-go in a crunch.  Making a weekly health and fitness plan will help keep you on track and ultimately help you reach your goal.

Happy planning!  :-)

 

 

 

I've got nothin' but love for...me?

It's Valentine's Day.  It's the one day of the year that makes people a little sappier (or a little more depressed), causes chaos at the restaurants, drives up prices of roses and makes good-intentioned people over-indulge on chocolate.  It's a day to remind your significant other that you care, but as so many people have posted to Facebook, why do you need Valentine's Day to tell someone you love them?  Shouldn't we be practicing the art of "showing" every day?

Here's my challenge: show yourself some love today.  I'm not telling you to return the chocolates or throw out the flowers, or cancel your dinner reservations.  I'm simply suggesting to be good to yourself.  Get your workout in before dinner, choose a light yet flavorful option from the menu, have a glass of water with your wine, and savor one chocolate from the heart-shaped box instead of a handful.  Don't forget the goals you have set for yourself, and stay true to them.  Loving yourself today will keep you from hating yourself tomorrow.  And after Valentine's Day has come to a close, refer back to the last sentence of paragraph one: shouldn't we be practicing the art of "showing" everyday?  That counts for yourself too.