Roasted Cauliflower

4 cups cauliflower florets
1 tablespoon coconut oil or cooking spray
Salt, pepper and other seasonings such as Mrs. Dash

Preheat oven to 375 degrees.

Coat cauliflower with oil or spray lightly with cooking spray.  Sprinkle with seasonings.  Roast about 15 minutes or until lightly browned, turn halfway through roasting.

Enjoy!

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Lean Legs Workout

Can't get to the gym but still want to get a workout it?  Try this workout I created to tighten up the booty and your legs. 

Equipment needed: water, timer or phone and a step or stairs. Optional a set of dumbbells.

You are going to perform each exercise for 45 seconds, then rest for 15 seconds. Complete 3 sets of each exercise before moving to the next.  


1. Body weight squat or dumbbell squat

2. Single leg step ups (with or with out weights)
    Do 1 side for 45 seconds, rest 15 seconds then complete on the other side. Do each leg 3 times!

3. Curtsy lunges alternating legs.

4. Toe taps on step

5. Booty flutter kicks (on the floor or on a stability ball)

6. Elbow plank
    Hold for 45 seconds, 15 seconds rest.  Repeat 3 x

Power Food – Apple Cider Vinegar

Apple cider vinegar (ACV) is made from fermenting apple juice to hard apple cider, and then fermented again to produce the vinegar.  ACV retains all the goodness from the apples plus it’s fortified with extra acids and enzymes produced during the both fermentation processes.

ACV is rich in minerals, like potassium, sodium chloride, phosphorus, calcium, magnesium as well as several vitamins including A, B1, B2, B6 and E, and Pectin a soluble form of fiber.

Here are some popular health and beauty benefits of ACV.

     Improves digestion.  May relieve heart burn, upset stomach, and diarrhea

      Improves regularity. 

     Glowing skin.  May fade age spots, clear acne, and relieve other skin conditions. 

       Decrease in joint pain, and stiffness. 

      May help break down fats so that the body can use them more efficiently.

 Improves the immune system.

   Relieves sore throat.

     Clears mucus from colds and sinus infection.

    Regulates blood sugar levels.

   Treats yeast infection and athletes foot.

Suggested use for most conditions is to consume 1-2 tsp ACV diluted in 8 oz of water before meals, taken up to 3 times a day.

On a final note… you must use raw, unfiltered apple cider vinegar.  Conventional “clear” vinegars are distilled and do not have the same properties as the raw unfiltered vinegars.  You can find raw ACV in most health food stores or online.

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Bananas Fosters Overnight French Toast

For toast:

2 eggs
1 cup liquid egg whites
1 loaf of  bread (Challah, french or Texas toast)sliced 1" thick
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 cup stevia or sugar
1/4 tsp salt
1 tsp dark rum, such as Meyers


Spray a 13 x 9 inch baking dish with cooking spray. Arrange bread slices in a single layer in the baking dish, squeezing tightly to fit.

In a bowl whisk together eggs, whites, vanilla, cinnamon, stevia or sugar, salt and rum. Pour over bread.  Cover and refigerate overnight.

Preheat oven to 350.  Bring bread to room temperature before baking.

Bake uncovered about 40-45 minutes or until puffy and edges are golden brown.

For banana topping:

1 tbsp light butter
1/2 c brown sugar or splenda brown sugar blend
1 tsp. vanilla extract
1 tsp. cinnamon
1 tbsp dark rum
4 medium bananas, sliced

Melt butter over low heat, add sugar, cinnamon, vanilla and rum. Stir until dissolved. Add sliced bananas and remove from heat. Keep covered until french toast is ready.

Breakfast Crock Pot Casserole

Breakfast Crock Pot Casserole

8 Servings

Ingredients

                1 20 oz bag frozen, shredded hash browns.

                8 slices of turkey bacon, cooked and chopped

                8 oz reduced fat cheddar cheese

                6 eggs

                3 c Liquid egg whites

                ½ c skim milk

                ½ tsp salt

                ¼ tsp pepper

                Cooking spray

Lightly coat your crock pot with cooking spray.  Layer half of the hash browns on the bottom of the crock pot, top with 1/3 of the cheese and 1/3 of the bacon.  Repeat  creating a second layer.

In a separate whisk to combine the eggs, whites, milk, salt and pepper. Slowly pour  over the potato mixture.  Cook until the eggs are set. Approximate cooking times… 2-3 hours on high, 4-5 hours on low.  Sprinkle with remaining bacon and cheese.

Light n Fit Pumpkin Pie

8 Servings

1 refrigerated pie crust
1 can pumpkin puree (15oz)
1.5 cup liquid egg whites
1/2 cup vanilla whey protein powder
1/4 cup no calorie sweetener (stevia, splenda)
2 tsp. pumpkin pie spice

Pre heat oven to 350.

Unroll pie crust and press bottom and sides to glass pie plate.  Crimp edges around sides.

Make filling.  Mix pumpkin, egg whites, protein powder, sweetener, and spice with an electric mixer until blended.  Pour into prepared pie crust.

Bake 45-55 mins, or until cooked through. Check center by poking with a toothpick,  if it comes out clean the pie is done :)

Let pie cool before slicing.

Enjoy!!


Macros
(with crust )
230 calories
13g fat
23g carbs
17g protein

(with out crust)
120 calories
2g fat
10g carbs
16g protein

Bikini Mom Skinny Brownies

Super easy, really quick way to satisfy those chocolate cravings for very little calories.  Keep in mind these are only a treat and should be only be enjoyed occasionally.  Even "light" treats will cause weight gain if they are abused.

Ingredients
1 Box Pillsbury Sugar Free Devils Food Cake Mix
1/2 cup liquid egg whites or egg beaters
1/2 cup fat free plain Greek yogurt
1 cup shredded zucchini

Optional: (will add extra calories)
Mini chocolate chips, chopped nuts.

Mix all ingredients well and pour into a lightly sprayed baking pan sprinkle with chocolate chips or nuts and bake according to the instructions on the box

I always make brownies in mini muffin cups because I find it easier to portion.  My mini muffins baked at 325 for about 13 minutes