Freeweight Training Anatomy

     When I received my copy of "Freeweight Training Anatomy", I thought I might find a few good tips, but had no idea how blown away I would be by all the wonderful detailed exercises.  Understanding your movements and the muscles that produce them can either enhance or diminish the effectiveness of your exercise program.  "Freeweight Training Anatomy" is a new book that will maximize your strength training results with its 300 full-color step-by-step exercise photos and 100+ full-color anatomy illustrations.
     With this book, you'll learn how to target specific muscles while exercising with dumbbells, barbells, kettlebells and more.  As you do a Dumbbell Fly, you'll learn the prime mover is the pectoralis major, assistant movers are the anterior deltoids and the stabilizers are the biceps, triceps and forearm muscles.  A Seated Medicine Ball Rotation targets the internal and external obliques and stabilizes the transverse abdominis, hip flexor muscles, and quadriceps.  For a more multifunctional exercise, the Kettlebell Lunge Passthrough exercises the quadriceps while stabilizing the biceps, tripceps, and forearm muscles.
     Whether your goals are to lose weight, increase muscles mass or to simplify your exercise routine, this book's customizable training programs will give you guaranteed results in just six weeks!
     With "Freeweight Training Anatomy," you'll get the body of your dreams simply by learning the right muscles to work.  Get yours today to start making your dreams a reality!  In good health~paige  :)

Sweet Potato Hawaiian Pizza

     I don't have to leave Kansas to enjoy a superb Hawaiian Pizza, ...right here in the Land of Oz  you can have the best eva Sweet Potato Hawaiian Pizza!  The Island Breeze may be more romantic across the pond than the Winds on the Plains, but MY creation will blow your mind!  Each of the 8 AMAZING high pitched flavor pieces are only 206 calories, 11g net carbs and 16.5g protein.  This is a recipe you must try as soon as possible~Aloha!  ;)

Ingredients for 8 hearty pieces~
1 cup Egg Whites
1 Tablespoon Extra Virgin Olive Oil
5oz baked skinned mashed Sweet Potatoes
1/3 cup Organic Whole Husk Psyllium
1/4 cup diced mild Green Chilies or roasted Hatch Green Chilies
1.5 scoop Quest Multi Purpose Baking Powder
2 Tablespoons Nutritional Yeast
2 Tablespoons Nutiva Coconut Flour
1 teaspoon Salt
Dash Garlic Powder, Onion Powder, and Cayenne Powder to desired taste
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1/2 cup Pizza Sauce
1/2 cup shredded Mozzarella Cheese
1/3 pound Canadian Bacon
Several slices Red Bell Pepper, to garnish
Several slices Green Bell Pepper, to garnish
Several slices Purple Onion, to garnish
8oz diced Pineapple
4oz sliced Mushroom
2 Tablespoons shredded Parmesan

     Mix all ingredients in first set and pat onto parchment lined pizza tin and bake at 425 for 12 minutes.  Layer second set of ingredients in order of list, except for Parmesan.  Bake another 12, remove and sprinkle with the last two Tablespoons of Parmesan.  Cut in 8 slices, and Enjoy  ;)

For 10 dollars off your first 30 dollar order at Vitacost.com click http://goo.gl/jjEvV7.


     

Maple Walnut Protein Fudge

     Maple Walnut Protein Fudge is not just for dessert!  You will be blown away when you find out that each of the 6 large decadent servings are only 244 calories, 3g net carbs and 20g protein.  Challenge your protein bar to a macro show down and see if your macros can beat up their macros.  If you could have Maple Walnut Protein Fudge every day guilt free why wouldn't you !?  Fudge is no longer just a Holiday indulgence!

Ingredients for 6 large Fudge servings~
1/4 cup Maple Pancake Sweet Spreads Coconutter, softened
2 Tablespoons Coconut Butter, softened
1 cup 30 cal/cup Blue Diamond Almond Breeze
1/4 cup Swerve Confectioners Erythritol
4 scoops PEScience Snickerdoodle Protein Powder
1/4 cup Nutiva Coconut Flour
Dash Cinnamon
Dash Maple Extract
2 Tablespoons Walnut pieces

      Mix all ingredients together except Walnuts, pat into a 8X8 parchment lined pan and top with Walnuts and set in fridge overnight.  Wake up and Enjoy  ;)

For 10 dollars off your first 30 dollar order at Vitacost.com click http://goo.gl/jjEvV7.

Banana Cupcakes with Peanut Butter Frosting

     Banana Cupcakes with Peanut Butter Frosting live up to their name in taste, texture and LOOKS! ...#priorities  Who wouldn't want to adorn their plate with these beauties!  And to keep our appearance at our best, devouring these will only cost you 103 calories, 4.6g net carbs and 9.7g protein.  Simply divine on all fronts  ;)

Ingredients for 12 Frosted Cupcakes~
1/4 cup Butter, softened
1 cup 30 cal/cup Almond Milk
1 Extra Large Egg
1 small mashed Banana
1 scoop Quest Vanilla Protein Powder
1/4 cup Coconut Flour
1/4 cup Lakanto Monk Fruit~use code Paige20 at checkout for discount
1 teaspoon Baking Powder
Dash Cinnamon
Dash Vanilla
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14oz 2% Greek Fage Yogurt
1 scoop Quest Peanut Butter Protein Powder
1/3 cup Lakanto Confectioners Monk Fruit~use code Paige20 for discount at checkout
1/4 cup Peanut Butter powder
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Lily's Dark Chocolate Premium Baking Bar, shaved with fork tines to form garnish

     Blend all first set of ingredients and pour into 12 Silpat lined Cupcake Tin and bake at 375 for 20 minutes.  Meanwhile, blend together second set of ingredients and chill in fridge til set, then frost on cooled cupcakes.  Garnish with Lily's Chocolate shavings.  Enjoy  ;)

Yeast Donuts with Pink Sprinkles

     Ask and ye shall receive!  I was asked if I had a yeast Donut recipe and embarrassingly I had to admit no, ..but now, I can proudly proclaim YES!!!  These turned out so unbelievable in taste and texture, I will definitely be making these again and again!  To add to this "spectacularness",  each of the 8 Donuts are only 93 calories, 2g net carbs and 6.4g protein.  Scoot over Dunkin, there's room for more than one circle in town  ;)

Ingredients for 8 Frosted Sprinkled Donuts~
1/2 cup Blue Diamond 30 cal/cup Almond Milk, warmed
1 package Fleischmann's Rapid Rise Yeast
1 teaspoon Sugar
1/4 cup Coconut Butter, softened
1 jumbo Egg
1 scoop Quest Salted Caramel Protein Powder
1/4 cup Swerve Granular Erythritol
3 Tablespoon Nutiva Coconut Flour
1 teaspoon Baking Powder
Dash Cinnamon
Dash Vanilla
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1/2 scoop Quest Salted Caramel Protein Powder
3 Tablespoon Blue Diamond 30 cal/cup Almond Milk
1 Tablespoon Swerve Confectioners Erythritol
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Pink Sprinkles

     Stir together warm Almond Milk, Yeast and Sugar in a small bowl and allow to activiate for 15-20 minutes.  Stir together with the rest of the ingredients from first set of ingredients and let sit and activate for an hour covered with dish towel.  Add batter to Pam sprayed Donut Tin to fill 8 Donuts, bake at 375 for 8 minutes, remove and cool.  Meanwhile, stir together second set of ingredients and dip cooled Donuts in Frosting to coat, then sprinkle with Sprinkles if desired (Sprinkles not included in macros).  Enjoy  ;)

For 10 dollars off your first 30 dollar order at Vitacost.com click http://goo.gl/jjEvV7.

Sweet Potato vs Sweet Potato

     Nothing says celebrate like baked Sweet Potato's!  Like any good matriarch, I picked out the best looking ones in the produce section of my favorite grocery store with loving care.  As I was prepping this morning for the oven, I thought I would just weigh those hearty little devils to decide if I should cut them in half or thirds to make appropriate size servings.  Gently laying the potato on the scale, similar to how I step on my bathroom scales every Friday morning (like it will make a difference in the end result), I stepped backwards with a gasp (similar to the Friday morning ritual that takes place in my bathroom).  Edit update~lean in and listen up, I stopped weighing myself several years ago, …guess what, I’m so much happier and to my knowledge I haven’t gain an ounce, but I did lose the power that the useless number held over my mood.  Smell ya later bathroom scale…however, I still treasure my kitchen scale.  I weigh and measure my food, but not myself!  #growth (pun intended).  I digress, …That innocent tater weighed in at a little over a POUND!!!!  Wwwhhhhaaaa....!?  That's over 400 calories and 100 carbs in one orange fleshed wolf in sheeps clothing waiting to devour me vs the other way around!  Do I want you to have a savory sweet experience on Holidays, ...why yes, yes I do... do I want you to have a pound worth, ...why no, no I don't…unless it’s your main course, of course!  But I do want you to have 3-4 ounces and enjoy it with abandon, along with many other vegetables!  That's what we call a SERVING!!!  Those stats are 75-100 calories and 15-20 carbs and is GOOD FOR YOU!  Loads of fiber, vitamins and minerals, Sweet Potato's are our friend in appropriate doses (just like Uncle Bob).  Then fill your plate with as many colors of the rainbow.  Anddddd, as an added bonus…I have a hot tip on cold Sweet Potatoes~ I chill my baked Sweet Potatoes and serve it as a pre/post work out healthy snack, tastes just like pie!  Red Garnet are my all time favorite!  Enjoy the festivities guilt free by keeping portions in check, and remember sugar is not your friend even on the holidays... (you don’t want the carb police to transport you to the high blood sugar hospital and make you share a room with that fat promoting hormone insulin... and word is they snore😴 ). 

In good health, paige  :)

Banana Chocolate Chip Walnut Muffins

     WOW....just WOW!!!  You would think these decadent Muffins would be several hundred calories, but you would be wrong.  Each of these 6 hearty delights are only 171 calories, 7.6g net carbs and 9.6g protein.  These have all the flavor you could ever dream of, so make these up tonight and have one first thing tomorrow!  ;)

Ingredients for 6 large Muffins~
1/4 cup Coconut Oil, melted
1 Extra Large Egg
1 large smashed Banana
1/2 cup 30 cal/cup Almond Milk
1 scoop Quest Banana Protein Powder
1/4 cup Coconut Flour
1/4 cup Lakanto Monk Fruit~use code Paige20 for discount at checkout
1 teaspoon Baking Powder
Dash Cinnamon
Dash Vanilla
1 Tablespoon Lily's Stevia Sweetened Dark Chocolate Chips
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1/2 scoop Quest Banana Protein Powder
3 Tablespoon 30 cal/cup Almond Milk
1 Tablespoon Lakanto Confectioners Monk Fruit~use code Paige20 at checkout for discount
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1 Tablespoon Lily's Stevia Sweetened Dark Chocolate Chips
1 Tablespoon 30 cal/cup Almond Milk
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1 Tablespoon Walnut pieces

     Mix all first ingredients and pour into 6 Silpat lined Cupcake Tin, bake at 375 for 17 minutes.  Meanwhile, mix all second ingredients and frost cooled Muffins.  Next, microwave third set of ingredients and stir til smooth, add to baggie, snip corner and drizzle over Muffins, sprinkle with Walnut pieces.  Enjoy...These. Are. Good!  ;)

Tofu Red Bean Stir Fry

     I would not lie to you, and honestly, this is one of the best dishes I have ever created.  I'm not ashamed to brag on these results!  Tofu Red Bean Stir Fry is going into my regular rotation.  With each of the 4 HUGE servings, it is only 304 calories, 23g net carbs and 23g protein.  Dinners don't get much healthier than this humdinger!  ;)

Ingredients for 4 over sized servings~
2 Tablespoons Extra Virgin Olive Oil
1 medium sweet yellow Onion, diced
1 Tablespoon chopped Garlic
Dash Cayenne Pepper
24.6oz drained Silken Extra Firm Tofu, sliced in approx 1/3 inch thickness
2 Tablespoon reduced sodium Soy Sauce
Large Bunch Kale, trimmed from stem and torn into pieces
Red Bell Pepper, cleaned and sliced
15oz can Dark Red Kidney Beans, drained

     Heat 1 Tablespoon EVOO in skillet, add diced Onions, Garlic and Cayenne til golden brown, add second Tablespoon EVOO and sliced Tofu til crisped.  Drizzle with Soy Sauce and remove cooked Tofu to plate to keep warm.  Meanwhile, add pieced Kale pieces and sliced Red Bell Pepper til Kale slightly wilted, add drained Beans and stir till fully incorporated, add Tofu back in and serve.  Enjoy  :)

For 10 dollars off your first 30 dollar order at Vitacost.com click http://goo.gl/jjEvV7.

Baked Garlic Lemon Shrimp

     One of the coolest chics I keep an eye on for great dinner ideas is Gina from Skinnytaste.com and here is a good example of why I'm smart to do so!  Baking our Shrimp!!!  Who woulda thunk it!?  Talk about easy peasy, I just love those dinners that can be thrown together in a flash (cause I be lazy).  Quick and healthy is the name of the game with Baked Garlic Lemon Shrimp.  I use supersized portions in this dish of a half pound per serving (you can do less if you prefer, but I really like large Shrimp servings,...yes, I know it's a HALF POUND...but, ...#girlsgottaeat), each serving is only 274 calories, 2.9g net carbs and 46.2g PROTEIN!!!  I serve this with some steamed Edamame and call it a protein power house kinda night!  Follow Gina and I'm sure you will get some great ideas as well!  ;)

Ingredients for 4 large servings~
2 pounds raw peeled large Shrimp
1 Tablespoon Extra Virgin Olive Oil
Dash Cayenne
1 Lemon, halved
Dried Parsley, for garnish if desired

     After peeling raw Shrimp, add to foil lined pan, drizzle with EVOO and sprinkle lightly with Cayenne.  Bake at 400 for 8-10 minutes, remove and squeeze with fresh Lemon Juice from one Lemon (making sure to squeeze thru mesh strainer) and sprinkle with Parsley.  Enjoy  :)

For 10 dollars off your first 30 dollar order at Vitacost.com click http://goo.gl/jjEvV7.

Black Forest Taragon Vegetables

     Prepare to have your mind blown!  This is an unbelievable side dish to any main entree', and has the flexibility to go fancy or casual with ease (just like me).  After picking up some center cut Black Forest Bacon at Whole Foods, this medley took on a life of its own and grew to epic grandeur.  I just love all their great produce options.  The recipe literally came together as I was creating and thinking of "just one more thing to add to the pot".  Funny how those can turn out to be the best inventions!  This is definitely a keeper and one to have at any special occasion!  And you must try out Whole Foods Bacon, it is off the charts delish and comes in several specialty flavors, AND you can buy it by the slice!  #baconwinning

Ingredients for 8-12 servings~
24oz sack Organic Honey Gold baby potatoes, boiled for 20 minutes and drained
5 slices Black Forest Pork Bacon
1 large yellow sweet Onion, diced
1 pound (16oz) sliced fresh Mushrooms
1 pound fresh Asparagus, trimmed and sliced
1 large fresh Red Bell Pepper, sliced
1 pound (16oz) frozen 365 Whole Foods Peas, cooked
8oz fresh Sugar Snap Peas, steamed
2 Tablespoons Rice Vinegar
1 Tablespoons Extra Virgin Olive Oil
1 Tablespoon dried Taragon
1 Tablespoon Dijon Mustard
Salt and Pepper to taste

     Bring Potatoes to a slow boil for 20 minutes, and drain.  Meanwhile, add Bacon to skillet til crisp on each side, remove and reserve 2 Tablespoons of the grease, add the 2 Tablespoons grease back to the skillet along with diced onion til golden brown.  Then add Mushrooms til cooked thoroughly, then add Asparagus and Red Bell Pepper til crisp tender.  Stir in cooked Potatoes, cooked Peas and cooked Sugar Snap Peas.  Combine well and use spatula to break soft Potatoes in half.  Combine Rice Vinegar, EVOO, Taragon and Mustard til well incorporated and pour over vegetables and stir to coat.  Add Salt and Pepper to taste.  Enjoy  :)

Garlic Rosemary Lamb Leg

     Easter Dinner is to Lamb like Trump is to over the top adjective filled prepositional phrases...can we just agree they go together and call it good!?  I had the pleasure of roasting a Garlic Rosemary Lamb Leg to test for the upcoming Holiday and found the flavors to be amazing.  The best part is that I was able to saunter to the Whole Foods Meat Department and pick up my Garlic Rosemary Lamb Leg already prepped and ready to roast (how's that for lazy).  I know Whole Foods takes extra care to provide meats that have never been given antibiotics or hormones, and are 100% vegetarian grass fed....that totally deserves a Trumpism description worthy of tremendous, phenomenal, remarkable, or astounding!  All this with the  minimal effort of putting my Lamb Leg in an Olive Oil rubbed roasting dish at 350 for and hour and 45 minutes!  The Whole Foods Meat Department has many other offerings to choose from this Easter season, the hardest thing will be picking which main dish should adorn your table this Sunday!  Happy Easter  ;)

Triple Chocolate Layer Cream Cake

     If you think this Triple Chocolate Layer Cream Cake looks like it tastes delicious...You. Are. Right!  Wanna piece!?  Then get to the kitchen and make one for yourself, and you will see exactly what I mean!  Each of the 8 pieces are only 176 calories, 5.8g net carbs and 13.3g protein.  I have to say that I have thoroughly enjoyed sinking into my chair at night with a rich piece of deep chocolate heaven accessorizing my fork... #lifeisgood  ;)

Ingredients for Cream Filling~
10.5oz 2% Fage Greek Yogurt
1/3 cup Lakanto Confectioners Monk Fruit~use code Paige20 at checkout for discount
1/2 scoop  Quest Chocolate Milkshake Protein Powder
2 Tablespoons Black Cocoa Powder or regular Cocoa

Ingredients for Chocolate Cake~
1/3 cup Coconut Oil, melted
1 Extra Large Egg
1 cup 30 cal/cup Almond Milk
1 scoop Quest Chocolate Milkshake Protein Powder
1/3 cup Lakanto Monk Fruit~use code Paige20 for discount at checkout
1/4 cup Black Cocoa Powder or regular Cocoa Powder
1/4 cup Coconut Flour
3.5oz 2% Fage Greek Yogurt
1 teaspoon Baking Powder
1 teaspoon Vanilla Extract
Dash Cinnamon

Ingredients for Chocolate Frosting~
2 large squares from Lily's Dark Stevia Sweetened Chocolate Premium Baking Bar (or 2 Tablespoons Lily's Stevia Sweetened Dark Chocolate Chips)
1 Tablespoon 30 cal/cup Almond Milk

     Mix all Cream Filling ingredients and chill in fridge while baking cake.  Mix all Cake ingredients and pour in 8'' parchment lined on the base  and Pam sprayed sides cake pan, bake at 375 for 30 minutes.  Remove and cool, when cooled slice cake horizontally (insert toothpicks around diameter as a guide if necessary).  Take half of filling and frost bottom half of cake, stack other cake half on top, and finish frosting with other half of filling.  Chill in fridge.  Meanwhile, mix frosting ingredients in bowl and microwave til softened, stirring til smooth.  When cooled enough to frost, add to baggie, snip the corner and top cake with lattice work design.  Store leftovers in fridge.  Enjoy!  ;)