So Much To Make: exercise

Showing posts with label exercise. Show all posts

Tuesday, August 29, 2017

Flourless Banana Protein Muffins

Want the perfect pre-workout pick-me-up? How about the ideal recovery snack? Or maybe you just want something yummy that you won't feel like you need to run 5 miles to make up for eating. ;-)

I made two batches of these--with half of them as mini-muffins and half as full-size, so 72 muffins in all. SEVENTY-TWO. And do you know how long they lasted in my home (which includes 1 man and 2 teenage boys)?? Less than 24 hours! I didn't know if I should be horrified or flattered.

And here is all the math from my experience made into an imperfect equation for my Algebra 1 student:

72 muffins / 3X < 24hrs = 0

Therefore, the muffins were consumed at a rate of 3+ muffins/ hour. So my husband and two sons each ate an average of 1/hour for 24 hours. Of course, my younger 2 kids and I ate a few. And my husband and sons were gone on a camping trip for the first 18 of those 24 hours, so the math gets complicated. But, what isn't complicated is the recipe. So we will move on to that.

Flourless Banana Protein Muffins
Makes 24 Regular/ 48 Mini Muffins

INGREDIENTS:
2 Ripe Bananas
1 Cup Peanut Butter
1/2 Cup Honey
2 Eggs
1 Scoop Vanilla Protein Powder (I like THIS kind, and THIS kind)
1/2 Teaspoon Baking Soda
1 Cup Chocolate Chips (mini work best)

DIRECTIONS:
1. Preheat oven to 350.
2. Grease/ line muffin pans
3. Blend all ingredients except chocolate chips in blender or food processor
4. Stir in chocolate chips
5. Fill muffin cups 2/3 full. Bake 11-13 minutes for mini-muffins; 14-16 minutes for regular muffins.

Friday, September 2, 2016

Keeping Kids off Screens Printables

School is back in session, and as a mother of four school-aged children, I have made some New (School) Year's Resolutions. Shamelessly, I will share them here:

I will actually open my children's backpacks each afternoon and see what is in their take home folders.
I will read school emails (including attachments!).
I will take and enforce measures to limit my children's screen time.
I will implement a plan to help my children exercise every day, even when the weather is bad.

If you don't struggle with any of the above 4 items, then a big pat on the back to you for being a more responsible mom than me. I usually start strong, but by mid October I deserve about a C+ in any of these subjects. This year I am determined that I will be better. And one way I am taking action is by displaying these posters in my kitchen. I am truly enforcing the rules of what must be completed before screens.

(Click here to get printable download)

I began this quest by making these handwritten signs (shown below). I used scrap cardboard and glued some flat magnets to the back. My husband loved the idea, and suggested I make digital files he could print and laminate for me to make them more durable, so I did! I went ahead and made my handwritten signs into digital files as well because I still kinda like the homemade look.

I amended the "Before Screens" page from the handwritten to the digital to say "Read 30 Min+" instead of "Read Scriptures 10 Min+." I did this because while I do want my kids to read scriptures daily, they also enjoy reading other books. The 10 minute amount for scripture study is a challenge we made as a family, so I will include that as part of their 30 minute requirement.

I helped my 6 and 9 year olds go through these exercises yesterday afternoon. I over-estimated how many sit-ups they could do and how long they could hold planks and wall-sits. I told them (and I'm now telling you) that if you can't do the amount shown on the poster now, just do as many as you can, and you can work up to the amounts here over time. We turned on a fun Pandora station (I recommend "Everything is Awesome Radio"), and soon they were sweaty little bootcampers in our living room! We put a timer on in the kitchen so they would know when 30 minutes was up, but by about half-way through, they were so into the exercises, they weren't concerned with the timer. :)

Ideally, I want my kids to enjoy exercise outside playing pick-up soccer games in the cul-de-sac or riding bikes and scooters, but unfortunately that doesn't always work out. This way they can stay active, get stronger, and learn to enjoy exercise even when it is not perfect weather.

Friday, June 3, 2016

Cut-Up Workout T-Shirt Tutorial

Do you have old, boxy t-shirts you'd wear to exercise in if they only had a more flattering fit? This easy, no-sew tutorial will teach you how to alter (and ventilate! ;-)) your t-shirts into two different styles of cute workout tops--perfect for lifting, climbing, dancing, riding, squatting, jumping, punching, kicking, running or walking!

I teach an exercise class a couple of mornings each week, and several gals who attend asked me about these shirts. I told them to bring shirts and scissors to class one day, and we did a live tutorial right there in the gym after class! Two of my favorite things combined into one class!! I was on Cloud 9!

Now, on to your tutorial:

All you need for either of these styles is a cotton jersey knit t-shirt and sharp fabric scissors.

Style 1: Back Diamond Weave T-Shirt

1. Lay shirt out flat.

2. Cut through top and bottom layers of shirt along bottom of front neckline.

3. Cut one sleeve off; then turn the piece you cut off to use as a guide for cutting off the second sleeve.

4. Turn shirt on its side, lining up shoulder seams and flattening.

5. Beginning at the top of the back side, cut 1 inch wide strips all the way down the back. Start with pretty deep strips--4-5 inches from the fold (they will double when you unfold). Then gradually get smaller as you work your way down. My last cut is usually only about 1 inch deep.

6. Turn shirt so the back is on top. Stretch out cuts so the fabric rolls in on itself.

7. Take top strip and make a loop.

8. Take next strip and pull it up through the top loop.

9. Make a loop with the strip you just pulled through.

10. Continue looping and pulling the strip below through all the way down the shirt.

11. Leave the last strip loose.

12. Take the second to last strip (that is pulled through the one above it) and make sure it is turned in a loop.

13. Cut the bottom strip in half.

14. Pull one side of the bottom strip up through the bottom of the last loop.

15. Pull the other side of the bottom strip down through the top of the last loop.

16. Tie a double knot with the two sides of the bottom strip.

17. Finished back!

18. Finished front!

Style 2: Side Weave T-Shirt

1. Lay t-shirt out flat.

2. Cut through top and bottom layers of shirt along bottom of front neckline.

3. Cut one sleeve off; then turn the piece you cut off to use as a guide for cutting off the second sleeve.
4. Beginning 1 inch below the sleeve opening, cut 1 inch wide slits into the sides of the shirt. I begin with about 2 inch slits, gradually get bigger toward the middle of the shirt, then taper back to smaller slits at the end. My last cut is only about 1 inch across.
5. Turn shirt on its side, lining up shoulder seams.
6. Stretch the strips so the fabric curls in on itself.
7. Pick up the top strip (this should be the bottom part of the sleeve), and turn a single loop in it.
8. Pull the next strip up through the loop.
9. Turn a loop in the strip you just pulled through and continue pulling and turning all the way down the shirt.

10. When you get to the bottom, leave the last strip alone.

11. Cut the bottom strip in half.

12. Take the second to last strip (that is pulled through the one above it) and make sure it is turned in a loop.

13. Pull one side of the bottom strip up through the bottom of the last loop.

14. Pull the other side of the bottom strip down through the top of the last loop.

15. Tie a double knot with the two sides of the bottom strip.
16. One side: DONE!
17. Repeat on other side.
18. Cute workout top!

Sharing at these link-ups.

Thursday, July 24, 2014

Pocket Power Pancakes

I have a friend who is training for his first Ironman Triathlon. Wow! I feel both inspired and tired just thinking about that. He told me he had been doing some experimenting in the kitchen to come up with a "pancake" he could eat while training that would have wholesome ingredients, good taste, and be easy to take along. Could I help him in his quest? I was willing to try. And I am so excited with the result!

I have run 3 marathons and have participated in other endurance races and events, so I have some experience with the challenge of fueling up while you are taxing your body. I have used gels, sauces, gummies, bars, and waffles. I think Clif Bars are my across-the-board favorite bar for taste. But they can be too much bulk in my belly if I'm running or riding hard. I recently tried the Honey Stinger Waffles. These are tasty and didn't bother my stomach during a hard run. But they are pricey--about $1.50/each retail.

I wanted to make a fuel-up treat that would be easy on the stomach, taste like REAL FOOD (and be made from it), and fit in your pocket. I didn't succeed right away, but after a couple of tweaks, we had a winner!

These are truly quick and easy to make. Even the baking-challenged can make pancakes, right? That's all it takes!

Here is the ingredient nutrition fact break down. The chocolate chips are optional. They make them prettier, but aren't needed for taste. My pickiest child preferred them without the chocolate drizzle.

Here 's the how-to:

(Recipe follows)

Put all dry ingredients in food processor. 1 cup rolled oats, 1/3 cup milled chia seeds, 1 teaspoon cinnamon, 1/2 teaspoon baking powder, 1/4 teaspoon sea salt

This is the only ingredient you may not have on hand regularly. I bought mine at Fred Meyer (a Kroger company grocery store). They are also available on Amazon here.

Process the dry ingredients a bit--just enough to break up some of the oats and blend the ingredients.

Add one banana, 1/3 cup honey, and 1/3 cup coconut oil.

Process a bit more, and you are ready to cook!

Heat a griddle or non-stick frying pan to medium-low heat. I used my 1.5 Tablespoon scoop to make each one the same size; a heaping tablespoon would be about right as well.

These won't spread out like pancakes on their own. Drop the spoonful onto the griddle and then flatten it with the back of the spoon to about 3" in diameter. Cook about 2-3 minutes/side. This will vary from griddle to griddle.

Totally looks like sausage patties, huh? They are seriously yummy. The banana and coconut oil keep them moist and, along with the cinnamon, make them taste delicious!

To add the drizzle: Melt 1/3 cup of chocolate chips (white, semi-sweet, or milk), in a microwave dish, stirring every 30 seconds until smooth. Spoon the melted chocolate into the bottom corner of a plastic sandwich baggie. Snip a small hole in the corner, then drizzle the Power-Cakes. I store mine in the refrigerator. They are delicious and moist right out of the fridge!

Here are some of the semi-sweet drizzled batch.

I wrapped them up and put them in the fridge.

Easy to take on your next workout! You'll look forward to fueling up!

Pocket Power-Cakes

Makes 16

Ingredients:

1 cup rolled oats

1/3 cup milled chia seeds

1 teaspoon cinnamon

1/2 teaspoon baking powder

1/4 teaspoon sea salt

1 medium banana

1/3 cup coconut oil

1/3 cup honey

1/4 cup chocolate chips (optional)

Directions:

1. Place dry ingredients (except chocolate chips) in a food processor. Process a few seconds, just cutting up oatmeal a bit (not fine).

2. Place wet ingredients into food processor on top of dry ingredients. Process until well incorporated.

3. Heat griddle or non-stick frying pan to medium-low heat. Scoop batter in heaping tablespoons onto griddle, spreading each scoop to form a 3-inch circle. Cook about 2 minutes per side. Remove and cool.

4. In a microwave-safe dish, heat chocolate chips, stirring every 30 seconds until smooth. Spoon melted chocolate into the bottom corner of a plastic sandwich bag. Snip a small hole in the corner with scissors. Drizzle the tops of the Power-Cakes.

5. Store covered in the refrigerator.

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