Halloween Candy!!!

Apple Banana Cinnamon Muffin

I LOVE Muffins and Cupcakes.  When I made these I couldn't believe how sweet they were and delicious and HEALTHY!!!

 

2 large eggs

1 cup mashed ripe banana (about 2 medium bananas)

1 Tbsp organic butter

1 1/2 cup almond flour

3/4 tsp baking soda

1 tsp cinnamon

1 dash of sea salt of Himalayan salt

1/2 cup chopped apple

 

Preheat over 350

Prepare nine muffin cups by lining with muffin tin liners or coating with spray.

Combing eggs, banana and (melted butter) in a medium bowl , mix well , set aside.

Combine almond flour, baking soda, cinnamon, and salt mix in a medium bowl, mix well.

Add almond meal mixture to egg mixture, mix until blended.

Add apple, mix until just blended.

Divide batter evenly between prepared muffin cups.

Bake 16-18 minutes or until toothpick inserted into the center comes out clean

Transfer muffins to rack, cool.

Enjoy

Take a Nap

Can’t stop thinking about how hungry you are?

Take a little nap and you will probably wake up feeling more energized and more satisfied.

Most people don’t feel hungry first thing in the morning and that is because there is less acid in your stomach.

A nap can recreate this feeling.

Hate Running=>Here Are Some Ways To Get Your Cardio In

Hit the elliptical

Hop on a bike

Try interval training

Find some stairs

Swimming

Fun Halloween Treats

Jack-o’-Lantern Fruit Cups Add color and fun to your Halloween with these smiling jack-o’-lantern faces carved into navel oranges. Slice off the tops of the oranges, scoop out the pulp, use a paring knife to cut out jack-o’-lantern faces, and fill with grapes and/or mixed berries.

Banana Ghosts and Orange Pumpkins Boo! Turn bananas into spooky ghosts with chocolate chip eyes and mouths made from chocolate covered raisins. Make a pumpkin patch out of peeled clementine's or tangerines. Just use a sprig of celery in the center for the stem!

 

Spooky Spider Eggs Deviled eggs get extra creepy-crawly when they’re topped with spiders. To make eight scary spider eggs, cut 12 black olives in half vertically

Candy Corn Popsicles

 

 Mummified Apples Googly eyes and gauze tape turn green apples into mummies that are almost too cute to bite into.

Turkey Chili

2 tsp Olive Oil

1 lb lean ground turkey

1 lb lean ground chicken

1 yellow bell pepper

1 red bell pepper

1 onion

1 (28 oz) organic diced tomatoes

2 garlic cloves

2  (15 oz ea.) cans of kidney beans or pinto beans drained rinse

1 cup of red wine

1 tbsp. ground chili powder

1/2 tsp. Himalayan salt

8 tsp cheese

Cook the ground turkey and chicken. then set aside.

 

Heat oil in large saucepan over medium high heat

 

Add onion and bell peppers, cook and stirring occasionally , 5-6 minutes.

 

Add(crushed) garlic and cook for 1 minute.

 

Add cooked turkey/chicken, beans, tomatoes, wine, chili powder, and salt.

 

Bring to a boil and reduce heat, stirring occasionally for  20 minutes.

 

Sprinkle cheese on top.

 

Why do you really exercise??

If you're really going to stay motivated, the first thing you need to do is determine what actually motivates you.

 For example, if you are inspired by your family, focus on how exercising will help you remain in your kids lives well into your old age, she says.

Take it one step further by getting your family involved—play tag with the kids, hit the gym with your husband, cook healthy meals for the coming week together on weekends.


In order to change your patterns of behavior, you first have to recognize your patterns and why they exist. If you can redirect that motivation into a new action, your goal will automatically seem more compelling and achievable.

Healthy baked apple crisp

Recipe for healthy baked apple crisp

• 1/4 cup coconut oil
• 1/4 cup honey
• 4  Honeycrisp apples, peel and sliced
• 1 tablespoon lemon juice
• 1 tablespoon plus 1/2 cup whole wheat flour
• 1 cup rolled oats
• 1 tablespoon chopped walnuts (optional)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt

Put the oil and honey in a microwave safe bowl or measuring cup and microwave for 30 seconds until melted.
In a large mixing bowl, add the apples, lemon juice and 1 tablespoon flour. Toss to coat. Layer the bottom of a baking pan with the apple slices.
Add the rest of the flour, oats, walnuts, cinnamon, nutmeg and salt in with the oil and honey, mixing with your hands until it crumbles. Top the crumble mixture on the apple slices. Bake at 375 for about 50 minutes, or until the  top is golden brown

The Price Difference Between Healthy Food & Fast Food

The convenience of fast food often makes it an attractive choice for consumers. Healthy food, on the other hand, is often less convenient and takes more time and effort to prepare.

 However, healthy foods are often much less expensive than fast foods. When compared side-by-side, research has shown that by choosing a diet high in whole foods, purchased from grocery markets, consumers can save a substantial amount of money when compared to fast foods.

Bikes Bikes Bikes

 Riding a bike is one of the most active ways to spend your leisure time. A relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.

 

Biking, is far lower impact and engages the muscles in the legs without as much force coming down on the knees. So long as you keep your legs pumping on your bike, it ends up being a smoother, lower risk form of cardio you’ll appreciate, especially if you're recovering from an injury.

 

Green Beans

Easy and Fast Green Beans

 In a saucepan add fat free/low sodium chicken broth

Sauté green beans to your liking of tenderness.

Drain the chicken broth

Add 2 tsp of olive oil and 2 crushed garlic cloves and 1 tsp Himalayan salt and sauté for about 5 minutes.

Serve!

lucy take an extra 40% off Sale items

www.lucy.com

 

FREE 7 Day Clean Food Challenge

I am excited this Monday I am having a FREE 7 Day Eat Clean Food Challenge. You will also receive a FREE packet of Shakeology when you join.

I will go over

=>What foods can you eat

=>What foods to avoid

=>Meal planning

=>Exercising

We Start This Monday Contact me if you want to join the group!

 

 

Some benefits to eating a clean diet are:

Fat loss

Increased energy and stamina

Decreased health problems

Better sleep

Improved mental well-being

Improved skin

The list goes on!

 

**Contact me for more information: getfitandhealthy21@yahoo.com

Facebook: https://www.facebook.com/jill.bruschihunter

Motivation went down the drain

We have all been there. You have cleaned house and gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to go downhill. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt.

 

A few slip-ups and you're totally derailed, physically and emotionally.

 

 It's important to remember that healthy eating is a lifelong goal, not a one-time project

Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail.

 Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly.

Expect Setbacks
Everyone is bound to give in to temptation from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge.

Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything .

Reward Yourself        
Small rewards can provide an incentive to keep going. Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a new pair of jeans, or a hot bubble bath.

Be Patient  
When you hit the plateau, you may want to try something slightly different to jump-start your diet.   

 

Jumping Rope

Who didn't love JUMPING ROPE when you were little during recess at school?

It's cheap and portable – and burns more calories than you might think.
And using it for just 15-20 minutes will burn off the calories from a candy bar
Jumping rope is a great calorie-burner.
You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope in ten minutes.

Jumping rope actually improves your coordination by making you focus on your feet. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing.

Skipping rope is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time.

Grab a jump rope, get hopping and be amazed by the different ways your body and mind will benefit.

 

Quick and Easy Stir Fry

 

Vegetables:

Broccoli

Red Onions

Mushrooms

Yellow and Red Peppers

Snow Peas

Zucchini

 

Sautee them in fat free/sodium free chicken broth until desire tenderness

Add cooked protein=> steak, chicken or shrimp

 

For Sauce (in a saucepan)

1 clove garlic

1 Tbsp reduced sodium soy sauce

2 Tbsp fat free/sodium free chicken broth

cook for about 2 minutes and add to the veggies and protein

My 2 favorite programs are on sale and I am giving away 5 Free ones for the month of October. If you think you are interested please message me for details.

 

+++Plus you will be in my private online support group
++ You have your own certified Nutritionist (ME)
++You will receive the support, the motivation and I will make sure you stay accountable...
++ I help with meal planning and give easy recipes that the whole family will love.

 

=>lets get ahead of the holidays and New Year Resolutions.

START TODAY WITH ME AND MY GIRLS
 You will not regret it. I promise.

 

**Contact me for more information: getfitandhealthy21@yahoo.com

Facebook: https://www.facebook.com/jill.bruschihunter

Incorporate Workouts With Your Kids

Your kids will do what they see from YOU. Make sure you doing something wonderful.

DO THESE ACTIVITES AS A FAMILY
Allocate a time for family exercise every day.
Go for a walk.
Go for a bike ride.
Turn TV commercials into fitness breaks.
Yard work.
Gardening.
Walk or Run for Charity.
Walk the dog.
Have a weekly sports night.
Play music and dance together.
Even putting in an exercise DVD they will want to do it with you.

** When kids see YOU workout then they want to do it and it becomes THEIR routine!

By setting the basic foundations of life, parents are the number one source affecting the way children feel about living a healthy lifestyle. Children realize that their Moms and Dads are their educators, mentors, heroes, supporters, and role models throughout their lives.

The bottom line is children are watching us and our every move, mirroring our every action.  Parents who eat healthy and exercise with their children on a regular basis are teaching them many valuable lessons.