Homemade BBQ Sauce

The other day I took a stroll down the condiment aisle of the grocery store to pick up a bottle of barbeque sauce.  After a few minutes my eyes glazed over from trying to decode all the artificial flavors and preservatives listed in the ingredients.  The top ingredient, high fructose corn syrup, is one of the most toxic food additives found in processed foods that contributes to obesity.

I thought to myself, I could drive 45 minutes to Whole Foods or I could make my own.  I decided that it couldn’t be that hard to make homemade barbeque sauce.  I was right!  It’s so easy and more flavorful!

Here is my recipe, but I’ve also shared a couple of links for slightly different versions so you can figure out which one you would like best.😊

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1 tablespoon chili powder

1 tablespoon paprika

1 teaspoon turmeric or dry mustard

1 teaspoon ground cumin

1 teaspoon garlic powder

1/4 teaspoon ground cloves (optional)

3 tablespoons coconut sugar (or brown sugar)

1 tablespoon of stevia *(if you don’t like stevia use 4 TBS of coconut sugar)

1 cup ketchup (organic or Hunt’s 100% Natural)

1/4 cup apple cider vinegar

1/4 cup water

2 tablespoons molasses

1 tablespoon Worcestershire sauce

1 teaspoon garlic powder

1 teaspoon coarsely ground cracked black pepper

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DIRECTIONS: Mix well in a pot.  Then cook over low heat for 30 minutes, stirring occasionally.  Wait a few hours to allow the flavors to meld. Store in the refrigerator up to 2 weeks.  I made a double batch and froze half to have it on hand.

Other recipes to look at:

Easy Homemade BBQ Sauce

http://www.foodnetwork.com/recipes/neelys-bbq-sauce-recipe.html

 Take care of your body. It’s the only place you have to live.– Jim Rohn

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Backyard Bootcamp Part 2

When it’s a gorgeous day outside and you’re tempted to skip the gym why not try this backyard bootcamp and get ur workout on!👊💪

This is part 2 of Backyard Bootcamp.

Click here for part 1: https://healthyjustice.wordpress.com/2016/03/08/backyard-bootcamp-part-1

You can use these workouts a couple of different ways.

1. Hard core 45 min-1 hour workout:

Do all the rounds and sets from Part 1 & 2 for a fat blasting workout!

2.  High intensity 20 min workout:

Select 2-3 rounds from Part 1 and/or 2 and get in a total body HITT workout!

Backyard Bootcamp Part 2

Warm up by jogging around the block.  Then do some buttkicks, high knees and dynamic stretches.

1st round repeat 3x

Jump with 180 degree turn-6-8 reps

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Push up with rotation twist-8-10 reps

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Tire Roll Outs-12 reps

(keep your abs braced and lower back tight)

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2nd round repeat 3x

Tire Jumps with zig zag sprints-6-8 total

(I jump the tires, sprint in and out between trees; rest 5 sec., sprint back and jump tires to finish=1 set)

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Tire Flips-20 total flips

(use your legs to power up)

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photoI’m available for personal and group/partner training as well as health coaching.  I’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP. I can work with you locally or out of state.  Send me a message, and I will be happy to share my services with you.

 

Heaven Sent Carrot Cake

Carrot Cake tastes so divine that it’s got to be a heaven sent health food.  ⚠️WARNING!  Don’t let the carrots mislead you down a bunny trail that you’re eating healthy.  This classic cake is generally high in calories, fat and packed with sugar!

Never to fear if you are a carrot cake lover like myself. I’ve been determined to find a healthy recipe that still delivers that sweet divine taste. Here is how I transformed the sinful carrot cake and gave it a proper ‘health halo approved’ status.🌟

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My Secrets For A Healthier Carrot Cake

  1. Reduced fat and sugar with crushed pineapple to add moistness and sweetness.
  2. Added flavor with unsweetened coconut flakes.
  3. Replaced all purpose flour with whole-wheat flour which boosts the fiber.
  4. Cut fat in by replacing regular cream cheese with neufchâtel cream cheese in the frosting.  Enhanced the nutrition by adding protein powder and Greek yogurt.

Recipe:

INGREDIENTS
  • 2 cups whole wheat pastry flour (or plain whole wheat) *see TIPS for gluten free*
  • 1/2 cup and 2 TBS stevia, 1/4 cup honey *see notes if you don’t like stevia*
  • 1/4 cup flaked sweetened coconut
  • 2 tsp baking soda
  • 1 tsp salt
  • 2 tsp ground cinnamon
  • 2 tbsp canola oil
  • 2 large eggs
  • 1 1/2 tsp vanilla
  • 2 cups grated carrots, (4-6 medium)
  • 20 oz. can crushed pineapple in juice, drained 
  • 1/4 cup chopped walnuts plus 1/4 cup for topping
  • 1/4 cup raisins *see TIPS for how to plump raisins*

Frosting:

  • 2 oz neufchâtel cream cheese
  • 2 scoops vanilla protein powder
  • 16 drops of stevia (2 TBS for powder stevia)
  • 2-3 TBS almond milk (or whatever milk you have)
  • 1/2 tsp cinnamon

PREPARATION

  1. To prepare cake: Preheat oven to 350°F. Coat an 8×3 inch cake pan with cooking spray.
  2. In a medium bowl, combine flour, sugar, coconut, baking soda, salt, and spices; stir well with a whisk.
  3. In a large bowl, combine oil, eggs, and vanilla; stir well. Add grated carrots and pineapple; mix well. Fold wet ingredients with the dry ingredients, batter will be stiff and dry but keep folding it and it will all come together. Fold in 1/4 cup chopped nuts. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
  4. Bake the cake until the top springs back when touched lightly or until a wooden toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.

PREPARE FROSTING

  1. Beat ingredients with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake.  Garnish with remaining chopped walnuts.

TIPS & NOTES

  • I went half quinoa flour and half whole-wheat flour. This definitely has a healthier taste so try this if you have developed a healthy palate. You could even use all quinoa flour to make it gluten free.
  • Whole-wheat pastry flour is lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods.
  • If you don’t want to use stevia, 2/3 cup of sugar would be fine.
  • Soak raisins in warm water for a few minutes and drain. This plumps them up.

Enjoy this sweet indulgence!IMG_2412

 

 

Backyard Bootcamp Part 1

When you feel stir crazy from being inside all day take your workouts to the great outdoors!  Instead of going to the gym to be in another building why not create your own Backyard Bootcamp?

  • It saves you time
  • It’s fun
  • Get to spend time with your kids and dog
  • Get in a hardcore workout that’s exhilarating

When I’m not in the gym lifting, you can find me doing my own Backyard Bootcamp. ❥👊💪🏻

My recent favorite routine is functional training with tires.  Check it out, and maybe you could score some tires to try this in your backyard too!

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Warm up by jogging around the block.  Then do some buttkicks, high knees and dynamic stretches.

1st round repeat 3x

Clean and Press- 6-8 reps

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Squat and Overhead Press- 8-10 reps

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Tire Jumps (like box jumps) 15reps

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Shuffle Catch- 10-12 total

(didn’t know what to call this😕)

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Push the tire with your left hand and do a shuffle hop to catch the tire with right hand and repeat.

Round 2 repeat 3x

Side Jumps 8-10 reps

Modify by doing wide fast taps 20-30 times.

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Clear the tire by raising your knees and feet up.  Land softly, set yourself and repeat.

Mountain Climber- 20 total reps

modify by not taking your foot out to the side, but down the center.

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Single Arm Tire Pulls- 8-10 reps

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This is awesome!  Focus on pulling with your lats.  

Tire Planks with Knee-In- 12-16 reps

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It’s harder than it looks;)

I hope this inspires you to get out there and throw some tires around!  Be watching for my Backyard Bootcamp Part 2!

5 Ways to Sneak Greens Into Your Meals

webDSCF0618 I have to say, I love my greens.  I haven’t always felt this way, but after finding a variety of ways to make leafy green vegetables, I can’t live without them!  I’m addicted to how good they make my body feel and the glow they bring to my skin.

If you don’t like vegetables I hope you give them another chance and try out some of these ideas and recipes. Your body will thank you.❤️‍

  1. A glowing green smoothie!

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Blending your greens helps make their nutrition readily available to your body.  The fruit boosts the nutritional value and adds a nice balance of flavor to the vegetables.  It’s really delicious!

Ingredients:

  • half of an apple
  • 1-2 TBS fresh lemon juice
  • 1/2 banana
  • 1/3 cup water (adjust if too thick)
  • 1 stalk of celery
  • 1 big handful of spinach and kale
  • 1 scoop of protein powder

2.   Homemade Balsamic Vinaigrette Dressing

This dressing makes me LOVE to eat salad, so much that I will eat it without anything else mixed in. However, cranberries and walnuts taste divine mixed in with this dressing:)  Thank you Wellness Mama!

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Ingredients:

  • 1/2 cup olive oil
  • 1/3 cup balsamic vinegar
  • One clove of garlic, finely minced
  • Small squirt of dijon mustard
  • 1 Tablespoon honey (optional)
  • Salt, pepper and basil to taste

Instructions:

  1. Mix all ingredients in small jar or blender.

3.  Roasted Vegetables

This seems to bring out the sweetness and makes them so yummy that I enjoy eating them by themselves.

A base recipe is to mix up 1-2 tablespoons of olive oil with your favorite seasonings.  I like sea salt, pepper, garlic powder and parsley. ღ Bake at 425 for 25-30 min.

4.  Sautéed greens with mixed vegetables

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Chop up your veggies and saute’ with some olive or coconut oil.  This is great for adding into omelettes, pasta or salads.

5.  Soup bottoms

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My little trick for sneaking in vegetables is to roughly chop them up and put soup on top.  A quick and easy lunch idea!

I would love to hear how you eat your greens!