Mrs. Fit's Nut N' Fruit bars

This recipe I made today. I've been looking for some more clean snack choices for me and my husband. Since we're both on the go all the time it's hard to find something that is nutritious for us.

I found a recipe like this off of Pinterest and just modified it a little.

 

 

What you'll need:

 

Food processor

 

Rolling pin

 

Parchment paper or Clear wrap

 

1/4 c. raisins or craisins

 

10 pitted dates

 

1 c. raw almonds or peanuts. You could use any raw nut really.

 

1/4 tsp cinnamon

 

 

Directions:

 

First process the dates and raisins, then add the nuts in last. If you have a smaller food processor like I do you will have to do it two batches so it's evenly mixed.

 

Process the mixture until there is still little pieces of nuts.

 

 Layout parchment paper and spread the mixture over it and then wrap it loosely.

 

 Use the rolling pan to roll it out into a flat sheet of bars. You want them thinner so they aren't so gooey.

 

Then freeze in the wrapping for 1 hour or a little longer. This is to help set the bars.

 

After they have been in the freezer cut the bars into 6 bars. Each one is about 150 calories, with good fats and protein.

 

 

 



 

 

Mrs. Fit's Protein Pancakes

MMM....Breakfast of Champions!!!

 

 So I'm a weirdo, I love breakfast, probably more than any meal. Luckily for me it's also the most important, well besides post workout. I hope you like this recipe, sometimes you have to switch it up. I get sick of eggs all the time so this is great.



 1/2 cup of oats,
1 scoop of protein powder
 ( I used chocolate whey)
2 egg whites
1/4 a cup of cottage cheese

Put it all together in a blender.
You need to add water little at a time to whatever consistency you like your pancake batter to be.


or...

200g. egg whites/beaters
1 scoop protein powder

Whisk together and pour onto med heated griddle. Cook a couple min each side. Top with whater topping you want. Try sugar free syrups or pb2...My fav of coarse!

Christmas in a cup Protein Shake!

So this is my new favorite treat before bedtime. Love the cinnamon taste and it's super simple and sugar free most of all! Here's for all those latte and coffee drinkers...

*I use my blender shaker cup for this recipe, but you can use a blender.

Ingredients:

1/2 scoop vanilla whey protein powder

1/2 scoop vanilla creme protein powder

1 cup water or  almond milk, vanilla or unsweetened

1/8 tsp. ground cinnamon

1/8 tsp ground ginger

optional: add ice and blend

Directions:

Mix protein powders, ground cinnamon, and ground ginger in a bowl.
Then add dry mixture to 1 cup water or almond milk. Shake vigorously in shaker cup or if using blender blend well. (opt. adding ice)

I hope you like this one. It is by far my favorite!!!

Mrs. Fit's Spicy Southwest Spinach Chicken Salad

Hey clean eaters! Today this recipe is to make use out of left overs. I love this recipe and actually had

 

it for lunch today. It was so tangy, spicy with just the right kick. It's really clean and will definitely

 

help keep that metabolism up! Hope you like it as much as I do.

 

Ingredients for dressing:(single serving)

 

2 Tbsp. Organic or homemade salsa (without sodium or very little)

 

1 tsp.-1 1/2tsp. Hot sauce of your choice or organic ketchup(if you don't like spicy)

 

1tsp. Lite Balsalmic dressing

 

1 tsp. Lemon juice (fresh and organic if you can)

 

 

Directions:  Mix together ingredients well and set aside. * I keep a batch of this dressing in my fridge just to make it easier. It tastes good on a lot of things.

 

 

Salad:

 

3 oz. baby spinach or 50/50 mix (organic if you can)

 

5 oz. lean chicken, turkey, or tuna in water

(This recipe is really good with the salsa crockpot chicken)

 

Any other veggies you want (tomatoes, cucumbers, shredded carrots)

 

For added carbs use 1/4 c. organic black beans

 

 Directions: Place spinach on large plate flat. Then lay cubed or shredded meat over spinach. Add desired veggies. Feel feel to add as much veggies as you want. Next drizzle dressing mix over salad until you have desired amount. You may or may not use all the dressing and that's fine. Store left over dressing in fridge. Happy Clean eating :)

Mrs. Fit's Crockpot Salsa Chicken

 

 

This is a recipe that your whole family can enjoy or just you. It's spicy and juicy. Oh and absolutely delicious! I have made it for friends and family and they love it! Hope you enjoy it too, Happy clean eating!

 

Ingredients You'll need:

 

1 lb. defrosted skinless/boneless chicken breast

 

4-6  Tbsp. Ms. Dash Fiesta Lime Seasoning

or similar kind without salt

 

16 oz. can Organic Salsa or homemade

 

Bunch of cilantro

 

1/2 cup organic chicken/ vegetable broth

 

 

Directions:

1. Trim excess fat off chicken breasts

 

2. Place broth and 1/2 seasoning in crockpot and stir together

 

3. Add chicken Breasts

 

4. Place timer on 5-6 hours on low

 

 

 

 

5. At about 1 hour left take out almost all the broth

 

 

6. Add 3/4 of the salsa, last half of seasoning and cook last hour.

 

 

7. When done place chicken over brown rice or alone,

top with remaining salsa and cilantro.

You can also add a little cheese ( and I mean little)

 

 

ENJOY!

Blasting Abs Workout!

Here is my ab routine that gets me that tight, flat stomach! :)

 

 

Equipment needed: Dumbell 8-15lbs. (beginner-advanced) and a mat



For each exercise do 3-5 sets of 6-10 reps per side twice a week. Work up to 3-5 sets of 15.



1. Upper and lower abs: TOE CRUNCH

A. Lie on back with arms and legs raised stright in the air.
B. Slowly crunch up and reach for your toes without bending your legs or neck.

2. Obliques (sides): SIDE CRUNCH

A. Lie on right side with legs stacked, right arm in front of you palm up, and left hand by temple.
B. Lift upper and lower body off floor at same time, twisting slightly so you end in a side v-up pose.

3. Upper and Lower abs: BUTT BALANCE

A. Sit on floor, hugging knees to chest with feet off the ground.
B. Stretch arms out to "T" while extending legs out to 45 degree angle.
C. Balance on butt for 3-4 seconds and release.

4. Upper abs: WEIGHTED ROLL-UP

A. Lie on back with knees bent at 45 degree angle,arms slightly bent holding weight towards the sky.
B. Slowly roll up halfway, pushing the weights straight up. Slowly roll down and repeat.

5. Waist and lower back: LEG CROSS OVER

A. Lie on stomach, legs together and elbows bent  and laying flat on mat to support you.
B. Bend your left leg and cross it over your butt to touch the floor on your right side. Switch sides.

6. Upper, Lower, and obliques: TWISTING V-UP

A. Lie on back, hand at temples, left leg bent at 45 degree angle and right straight out on floor.
B. Sit up as you twist towards the right leg, bringing your right knee to your left elbow. Return to start and switch sides.

7. Lower abs: SHOULDER STAND

A. Lie on back, arms at sides, with palms flat and legs bent.
B. Plant arms, roll knees over chest, then push legs straight up. Hold 3 seconds, then slowly roll down to the ground, controlling the movement.

8. Upper, Lower, and obliques: SEATED SIDE TWISTS

A. With legs bent, knees together, and arms bent in front of you. Twist your lower body to the left and upper body to the right.
B. Alternate sides while balancing on your butt for full set on each side.

9. Upper, Lower abs and back: PLANE

A. Lie on stomach, feet and arms together so your body is in straight line.
B. Lift your legs and upper body off the ground, extending arms to sides like a "T" and keeping feet together. Hold for 5 seconds and lower.


*BONUS MOVE!

SIX TWIST

A. Stand with feet shoulder width apart, hands behind head.
B. Twist at waist to bring your opposite knee up to your opposite elbow. Stay standing tall.
C. Repeat 25x on both sides.

Salad with Flaxseed Oil Dressing

Salad with Flaxseed Oil Dressing

Ready in 10 minutes. Makes 4 servings
 Sorry I don't have pictures posted!

Salad:

 

1 small bag of baby sprinach

1 avocado, cut into large chunks

3 scallions, sliced

1/2 cucumber, sliced and then cut into quarters

2 medium tomatoes

1 Can (12.5 oz) Chicken breast or Tuna packed in water, Drained

2 Tbsp. Roasted flaxseeds


Dressing:

2 large cloves of garlic, crushed

1/4 c. flaxseed oil

1/4 c. lemon juice

2 Tbsp. white wine vinegar


Put all salad ingredients in a bowl. Combine all dressing ingredients and whisk together. Pour over salad.


Nutrition Per serving:

Calories:304

Total fats 21g

Saturated 1g, Transfat 0g

Cholesterol: 40mg

Sodium: 245mg

Carbohydrates: 17g

Dietary Fiber: 5g

Sugar: 10g

Protein :14g

Iron: 1 mg