DIY Healthy Carrot Muffins

Healthy Carrot Muffins

I found this fabulously healthy muffin recipe and decided to give them a try... they turned out tasty and super moist!

I increased the amount of carrots, used agave as the sweetener and topped them with a bit of oats and pecans.

Because these are made with applesauce, the fat content has been reduced, compared to muffins that use oil.

INGREDIENTS

•  1 1/2 cups whole wheat flour

•  1 teaspoon baking soda
  
  
•  1 teaspoon ground cinnamon
  
  
•  1/4 teaspoon ground nutmeg
  
  
•  1/4 teaspoon ground ginger
  
  
•  1/2 teaspoon salt
  
  
•  2 tablespoons butter, melted
  
  
•  1/2 cup agave or honey
  
  
•  1 egg, lightly beaten
  
  
•  1 teaspoon Kirkland pure vanilla extract
  
  
•  1 cup unsweetened applesauce
  
  
•  1 cup finely shredded Costco Organic
  
    carrots (about 2-3 medium carrots)
  
  
• 3 Tablespoons rolled oats
  
  
• 2 Tablespoons pecan bits

DIRECTIONS

Preheat the oven to 350 degrees F. 

Line a 6-cup jumbo muffin tin with paper liners.

Lightly spray liners with cooking spray so muffins won't stick.

Line bottoms of liners with a few rolled oats.

In a large bowl whisk together the flour, baking soda, cinnamon, nutmeg, ginger, and salt.

Make a small well in the center of the dry ingredients and add the butter, honey, egg, vanilla, and applesauce.

Stir ingredients together until just combined, it is okay to see a bit of flour still at this point.

Fold in the shredded carrots just until combined (don't overmix or the muffins will be dense).

Distribute the batter evenly among the six muffin liners. 

Top with a few rolled oats and pecan bits.

Bake for 25-30 minutes until a toothpick inserted in the center of a muffin comes out clean.

Remove to a wire rack to cool completely. 

These muffins freeze wonderfully and keep well if covered at room temperature for 2-3 days.

DIY - Food choices on the fly

As I've been consulting with individuals, one topic that comes up amongst 

most everyone I've spoken to is, IF I do land up having to eat out...what 

are the best choices at common food stops? 

So I've decided to begin posting popular fast food restaurants and some 

of their healthiest choices, only if you're forced to take this route!

We'll start with McDonalds...

Premium Grilled Chicken Classic Sandwich

Below are the nutrition values as it is prepared and served:

BUT... Simply by eliminating the mayonnaise dressing we save 

• 50 Calories
• 5.5 grams of Fat
• 1 gram of Carbs
• 90 grams of Sodium!!

Let's look at the two best salad choices, first the
 

Premium Bacon Ranch Salad with Grilled Chicken with Newman's Own Ranch Dressing:

The most common pitfall when eating a healthy salad is the choice of dressing.  

Most dressings are so full of fat, they counter any health benefit of an otherwise good choice of consuming a salad.

In this case, we can make this salad a much healthier alternative by simply substituting Newman's Own Low Fat Family Recipe Italian Dressing for the Ranch, we'll also eliminate the cheese and bacon: 

What just happened?!  

As you can see we saved:

• 260 Calories
• 22.5 Whopping FAT grams!
• 16 Grams of Carbs
• 440 grams of Sodium

I know that doesn't make it a "Bacon Ranch" salad any longer, but your body will

thank you!

Let's look at one more salad, 

Premium Southwest Salad with Grilled Chicken:

Again, let's substitute Newman's Own Creamy Southwest Dressing (which is already less 10 grams of fat, than the Creamy Caesar choice) with the Newman's Own Low Fat Balsamic Vinaigrette Dressing and we save:

• 80 Calories
• 7 grams of fat
• 6 grams of carbs
• BUT we've increased the sodium by 110 mg

So...let's take one more step to improve this salad:

By eliminating just the Cilantro Lime Glaze and Cheese and still keeping the Chili Lime Tortilla Strips, we greatly improved this salad, saving:

• 120 Calories
• 7 grams of fat
• 6 grams of carbs
• 260 mg of sodium

It's all about choices... if we make these small changes we can still enjoy

 the food and not feel like we're being cheated.

Our next stop will be Wahoo's Fish Taco

DIY Food Fave - Skotidakis Jalapeno Greek Yogurt Dip

I was so excited to see that Costco brought back this all time 

favorite dip, Skotidakis Jalapeno Greek Yogurt Dip! 

 I used to purchase this and then it disappeared off Costco's shelves, I 

can't imagine why; but now that it's back, you need to give it a try.

As you can see ,due to the fact that this dip's base is Greek 

yogurt, it is much healthier than other dips on the market.  

It is a great choice to use as a midday snack with carrots and celery.  

Dilute it and use as a salad dressing, put it on top of baked potatoes, 

substitute this as a spread instead of 

mayo on your sandwich, mix it with tuna, use as a side sauce with your
next mexican themed menu and because it blends well without clumping 

it's easy to incorporate and add an extra kick in 

stews, soups and pasta sauces.  

With it's "MILD" rating, I think it has just enough spiciness, that most 

won't find it too hot.  

Get it while Costco is still carrying it!! :)

DIY Incorporate FAGE 0% Nonfat Greek YOGURT into your diet

Have you heard?! In celebration of National Frozen Yogurt day...

Participating Yogurtland locations will be servin' up FREE frozen yogurt and toppings in honor of the occasion.  Just stop by between 4:00pm and 7:00pm today, February 2nd for your delicious freebie.  Plus, Yogurtland and Hershey's are helping make National Frozen Yogurt Day even sweeter this year by offering two new handcrafted Hershey's flavors - York Peppermint Pattie and Chocolate Milkshake and a limited-edition Hershey's collectible spoon.  Sweet!!

Speaking of YOGURT, let's talk about one of my favorites...

FAGE Total 0% Nonfat Greek Strained Yogurt

Pronounced 'Fa-yeh", this Greek yogurt, also referred to 

as "Strained Yogurt" has a 

creamier and thicker consistency than regular yogurt.

Most of the watery whey is strained out, this 

concentrates the 

milk solids, resulting in this protein packed, thick, 

luxurious yogurt. 

Live microorganisms called Probiotics are contained in this yogurt.  These Probiotics 

provide gastrointestinal health benefits, such as alleviating constipation, ulcers, 

diarrhea, allergies, inflammatory bowel disease and lactose intolerance, as well as it aids 

in maintaining a healthy immune system and protects against certain cancers.

FAGE 0% is a fabulous source of protein, 1 cup provides 23 grams of it!!!

This yogurt comes in many varieties, including a 2% fat in flavors with fat totals ranging 

from 2.5 grams - 4 grams.

      Besides the obvious, topping it with fruit or using it in a shake or smoothie,                         

   this yogurt is very versatile, it can be

used to replace higher-calorie foods, such 

as mayonnaise, cream, sour cream, creme 

fraiche.  There are many recipes that use

this yogurt, check some of them out right

here on Fage's recipe site.

Another Costco product you'll find at the best pricing.  Here are just a few examples of 

the various ways you can incorporate this yogurt in your diet.  Take a peek at these 

recipes below...you can make an entire meal from appetizer to dessert using FAGE Total.  

Begin cutting your calories and fat just by making this simple swap!

Spinach Artichoke Dip with FAGE Total

Creamy Greek Salad Dressing with FAGE Total

Tandoori-Style Salmon with Avocado Crema and FAGE Total

Chocolate Layer Cake with FAGE Total

DIY Brown bagging it

If heading out for a long day with clients and no scheduled lunch appointments, I always bring a

packed lunch.  This way I'm in control of what I consume, not being forced to stop and maybe be 

tempted by an unhealthy alternative.

Let's start with the basics.  The use of a good healthy bread, is a must.  I LOVE this bread...Found at 

Costco, is this wonderful hearty Multi Grain with Omega-3 bread.  It's very different from your 

usual grain bread.

Looking at the nutrition facts; we see it has 1 gram of fat per slice, 120 mg of 

sodium, only 2 grams of sugar and 5 grams of protein.  

It is loaded with the benefits of Omega 3 due to being filled with nutritious sunflower and flaxseeds, 

essential for good health as well well as protection against heart disease.

Now let's look for healthy additions to load on this bread.  

I prefer NOT to use mayonnaise, so I found this alternative.  It has a bit of a kick due to the 

horseradish, but I don't find it too strong.  I've only been able to find it at 

Walmart.


Look at the nutrition comparison between this sauce and

regular mayonnaise 4.5 grams of fat for a tablespoon vs. 10 
grams in the mayo, as well as less in calories, sodium and

cholesterol.

If you want to add a protein, a nice choice is Kirkland Signature Oven Roasted Turkey.  This is 

sold at Costco as a whole (unsliced) oven roasted turkey breast.  I found it to be lower in sodium and 

calories than most sliced lunch meats.  I like to slice it very thin for my sandwiches...you can also 

cube this and put in a salad, there are many other uses for this already roasted turkey breast.

If you like to use tomatoes, just be careful in placing them between items that won't allow the juices 

to get your bread soggy!  

Since Iceberg lettuce has zero nutritional value, I like to use baby spinach, 

You can find this a most stores, I usually get mine at Trader Joes...$1.99 for an pre-washed bag of

spinach. This makes it easy to add to sandwiches, soups, salads, etc...

Adding avocado is a great way to increase the protein, beneficial fats that boost levels of HDL (the 

"good" cholesterol), carotenoids (vitamin A), it's anti inflammatory benefit, as well as the oleic acid 

 found in this super food have been shown to improve cardiovascular health.  Avocados are rich in

omega 3, compounding the nutrition already

found in using this bread!

Add a fruit and even some chips!!  Yes, these are a good alternative, if you want a little something 

extra in your lunch.   Compared to regular tortilla chips, these by Late July, are a good choice, just

make sure you're aware of the amount your packing.

1 oz has 4.5 grams of fat vs. 7+ found in other chips, these are also lower in sodium and even

carry 2 grams of protein.  

Again, I get these at Costco; however, they seem to be seasonal, so watch for them and snag a bag or

two when you can.

Throw in your bottle of fresh carrot juice and there you go, 

a DIY brown bag lunch that you can feel good about!!

DIY Carrot Juice

With the Big game coming up this weekend and perhaps lots of alcohol being consumed, I 

thought it would be appropriate to share one of my favorite detox drinks.....CARROT JUICE

               Watch the video below to see just how simple, quick and easy juicing is!

Why carrot juice?  Besides actually being tasty,

this creamy, sweet juice has so many benefits;

one, because of it's amount of Vitamin A, it has

been shown to greatly increase the overall health

of the liver, as well as detoxify it.

In addition to Vitamin A, this beverage is loaded

with rich anti-oxidants, beta carotene, vitamins

B, B6, E, K, biotin, calcium, potassium,

magnesium, besides these vitamins it also

contains flavonoids, phytoncides, and enzymes

as well as organic acids, monosaccharides and

disaccharides, starch and ash.


Bottom line, this incredible juice has many benefits:

• helps low vision
• skin problems
• healthy tooth enamel
• growth and development of bones
• lowers stomach acidity
• cleansing the liver
• slows aging
• reduces cancer risk
• cleanses cells of toxins and impurities
• aids in ridding dermatitis/eczema
• protects cardiovascular system
• promotes a sense of joy, due to it carrying a substance related to endorphins
• prevents degenerative processes in the cells
• anti-inflammatory
• anti-cancerous

Word of caution, this juice contains a high concentration of 

natural sugars, so it should be avoided by

people with diabetes, it also has a mild laxative effect, so avoid if one has diarrhea.  Because it 

creates a heavy load on the pancreas, do not consume during exacerbations of diseases of the 

pancreas and intestines.  As with anything drink it in moderation.  Too much vitamin A within your 

liver can lead to toxicity!

When making this juice of course it's best to drink soon after juicing in 

order to retain the benefits of the vitamins.   I make a batch, keep in in 

airtight containers and drink as soon as I can.  I store in small recycled 

bottles for easy packing in my lunch...

How to DIY....

The most important tool needed is a juicer.  Because blenders don't extract the juice from a hard root 

like this, it's vital to use a juicer.  

I've been juicing for years and my old "Juice Tiger" finally gave out!  After some research, I settled 

on the Breville Juice Fountain Plus.  Juicer's can be pricy, but you can find a suitable juicer for about 

$100-$200.  

Now if that is still too pricy, do what I did, find someone who also would like to benefit 

from juicing and split the cost. This keeps at least two of you committed to juicing on a regular basis. 

Share the purchasing of the fruits and veggies, as depending on how much you're juicing, you may

be making frequent visits to the grocery store.

I purchase my carrots at Costco, they carry a 10lb bag for $4.50. 

Doing It Yourself can be very cost efficient as purchasing already

made juice can be expensive and they are not as effective as the

fresh juice you'll consume when you DIY.

I generally use carrots, apple and celery when 

making my "carrot" juice.  It's so quick and 

easy, once you get it down.  No peeling 

necessary, just wash, cut the end of the celery 

stalk off, leave the leaves, and cut the apples to

fit the juicer's opening, if needed, otherwise it's 

fine to leave them whole with sides and skin on.  

There is some controversy on whether the carrot 

stems are toxic, I don't believe that to be the 

case, especially Costco's version, there's really 

no stem on these to even be concerned about.

Let's break this down a cup of carrot juice contains:

94 calories

0.4 grams of fat

21.9 grams of carbohydrates

9.2 grams of sugar

1.9 grams of fiber

This is a great way to meet your daily nutritional needs as aid in your
weight loss goals!

Read more at: http://myhealthbynature.com/carrot-juice-benefits-side-effects/
Copyright © MyHealthByNature.com

DIY Basic tips to burn fat and build muscle

DIY Basic tips to burn fat and build muscle:

It's very important to consume High Protein 1-1.5g per lb of body weight

Good Protein sources:

• Fish (tuna, salmon, halibut, snapper, perch, flounder/sole, cod, tilapia)
• Eggs (especially whites)
• Turkey/Chicken (breast, leg)
• Greek Yogurt (FAGE 0% FAT is a great choice)
• Pork Chops
• Cheese (non fat Mozzarella, low-fat swiss cheese, low fat cottage cheese, parmesan, romano)
• Tofu
• Beans (kidney, white, lima, fava, black)
• Nuts & Seeds ( pumpkin, squash, watermelon, peanuts & almonds, flaxseed, pistachio)
• Veggies (sun-dried tomatoes, sprouts, peas, portabella mushrooms, spinach)

Keep in mind your body burns in order of : 

   1. Carbs

2. Fats

     3. Protein

So that bowl of cereal prior to your workout will burn first, but the egg you had for breakfast will make the body burn through the fat storage prior to burning the protein.

Cycling carbs is vital...it keeps your body guessing, metabolism up and your body concentrating on the fat storage.  Cycle by going low carb for a few days then moderate amount for a day or two, then finish the week off with high-carbs.  Keep in mind that cutting carbs, cuts your metabolism and testosterone in men!

Good Carbs:

• Brown rice
• Wild rice
• Sweet potatoes
• Whole wheat bread       
• Whole wheat pasta
• Beans (garbanzo, white, kidney, black)
• Fruits (berries, acai, melons, kiwi, tropical, grapes, stone fruits)
• Non starchy vegetables (dark leafy greens, onions, peas, mushrooms, peppers etc)
• Condiments (unsweetened mustard, mayo, vinegar, sriracha, soy sauce)
• Sweetener – Natural Agave nectar (Not HONEY)
• Nuts/Seeds (almonds, walnuts, pecans, brazil nuts, pine nuts, sesame seeds flaxseed, etc)

It's OKAY to consume “Good” Fats in moderation:

• Avocado
• Nuts (walnuts, almonds, cashews, hazelnuts, peanuts)
• Seeds (sunflower seeds, chia seeds, pumpkin)
• Plant based oils (olive oil, grape seed oil, flax seed oil  
• Natural peanut butter
• Cold water fish – Omega-3 fats (sardines, salmon, mackerel, trout, tuna, halibut, black cod)

In order to burn the most fat calories, time your meals... so if you workout in the morning, work out prior to breakfast.  Good news...it's good to have coffee (as black as possible) prior, as it helps stimulate the nervous system, raises metabolism and increases Epinephrine (source of adrenaline rush).  1 oz of dark chocolate can have the same effect!

If your workout is in the afternoon or evening, make sure your pre-workout meal is 2-3 hours prior and it is comprised of quality calories (protein, complex carbs & essential fats).  Just keep in mind your trying to enter the workout with your body in fasting mode, you'll burn more fat on an empty stomach.

Make sure that your pre and post-workout meals are low glycemic.  This will help you burn more calories from fat and keep your energy level from crashing.

Lastly, vary your workout, always warm up, stretch and cool down.  

Strength train/cross train/stretch/vary the weight.