MugCakes: Great for Your Sweet Tooth AND Your Waistline

Could this really be true? A MugCake that is actually GOOD for you? 

Yes.

And I’m totally in LOVE with this recipe! It’s my “go-to” every time I have a craving for something sweet and it definitely hits the spot!

Once you are familiar with the basic Vanilla MugCake recipe, you can swap ingredients in and/or out to fit your taste. For example, instead of using coconut flour, you may want to use almond flour. You can add cocoa, fruit, extracts, etc. It’s so simple! I have fun experimenting with all different types of flavors to try to mimic cake recipes that I used to enjoy.

Vanilla MugCake Recipe:

1 eggwhite

2 & 1/2 tbsp coconut flour

1 tbsp vanilla whey (may omit)

1/2 tsp baking powder

1 tbsp Greek yogurt

1/4 tsp cinnamon

1/4 tsp vanilla extract

Sweetener of choice (I use agave or truvia)

2.5 tbsp of water or milk

Directions-

Mix everything & pour into a greased coffee mug (I use coconut oil to grease the mug). Cook in microwave for 1 to 1.30 minutes.

Directions for “ice cream” seen on top of MugCake (pictured above)-

I mix Greek yogurt, frozen raspberries (or any berry), vanilla extract & sweetener in a blender or with a hand-mixer until it gets the consistency of ice cream. (Yummy!)

The MugCake slides easily out of the mug. Place on a plate and top with “ice cream” & enjoy!

 

Stay Strong & Gorgeous,

XOXO

Best Morning Fuel: Smoothies

Making a smoothie every morning as part of a daily routine is perhaps the best expenditure of your time & money that you can make.

A few years ago, there was a lot of “hype” surrounding the health benefits of juicing. Do you remember all the infomercials on high-end juicers? Well guess what? Smoothies give you MORE fiber AND nutrients than juice does! Because smoothies blend the whole fruit, instead of just extracting the fruit’s juices, they contain a higher nutritional value and are better for you.

Despite what most people may think, popularly popped daily “multi-vitamins” aren’t even regulated by the FDA & are not demonstrably proven to have significant health benefits. The bottom line, the best way to get nutrition is from the ACTUAL food, & by consuming a healthful smoothie every day you are getting most of your nutrition in one proven delicious dosage.

Do it everyday. Make it a morning ritual. Set aside 10-15 minutes in the morning to mix up a delicious blend of raw fruits & veggies. You’ll get the majority of your daily nutrition value all before lunch. Further, the high water and nutritional content will keep you hydrated & provide you with a feeling of well-being all day.

 

Consuming raw fruits & veggies in a smoothie each morning will do several things for you:

• Save you money & time
• Ensure that you are properly hydrated at the beginning of the day
• Provide you with the full spectrum of nature’s bioavailable vitamins, nutrients, and antioxidants
• Give you plenty of natural fiber to ensure excellent digestion
• Provide you with the scientifically proven best “brain fuel” in the form of fructose
• Help empower your immune system to protect you from illness

In need of a blender?

Check out Hamilton Beach 5-Speed Smoothie Blender available through Walmart stores for around $35 or GNC sells a lightweight version for $25.

Stay Strong & Gorgeous

XOXO

The Power of Squats.

Squats are the #1 exercise every female should be doing! They help sculpt a beautiful derriere & long, toned legs.

Why they’re effective: Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine). You don’t need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. More advanced fitness enthusiasts can perform these with a barbell, also known as the power squat. To begin, perform 1-4 sets of 8-15 repetitions.

Starting position: Stand with your feet slightly wider than shoulder length apart. Your toes should be slightly turned outward.

Action: INHALE (It is important to breathe!)- With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as straight as possible (don’t learn forward from the waist). EXHALE- and come up to the starting position to complete one rep.

Tips: Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you are experiencing difficulty while performing this exercise, you can also use a chair or wall to help balance the movement until you build sufficient strength.

Note: If you are not using dumbbells, feel free to place your hands on your hips or directly out in front of you (as seen above).

Need more inspiration? Check out this before & after photo!

Amazing, isn’t it?

Add squats to your workout routine 2-3 times per week. You will be noticing a more lifted, firmer, tighter, toned tush in no time!

Stay Strong Gorgeous,

XOXO