Golden Pancakes: with healthy surprising ingredients

I go through these phases where I think I will like cottage cheese... and I never do. Unfortunately, it takes me buying a bunch before I realize this.  While it is bearable and I don't gag while eating it, it simply isn't something I look forward to ingesting. So, when I have a recipe that calls for it I get excited knowing I will not be wasting what I have already bought. Yes, these pancakes have {COTTAGE CHEESE} in them! No, you they do not taste cheesy. If you love {FRENCH TOAST} you will love these pancakes! These are so yummy and simple to make all in one blender and let the blender do the work! 

INGREDIENTS:

1 Cup uncooked whole grain oats (blending to a flour)

6 Egg whites

1 Cup fat-free cottage cheese

1/4 tsp vanilla extract

1/4 tsp ground cinnamon

2 Packets of sugar substitute 

1/3 Cup sliced strawberries

DIRECTIONS:

1.) Lightly coat a nonstick skillet with cooking spray; place on medium heat.

2.) In a blender combine oats, egg whites, cottage cheese, vanilla, cinnamon and sugar substitute. Blend on medium speed until smooth

3.) Pour batter, about 1/4 cup at a time onto a hot skillet. Cook pancake until bubbly on top and dry around edges, about 3 minutes. Turn and cook other side until golden brown.

4.) Place on plate with desired toppings including fruit. 

Homemade Turkey Meatloaf

Homemade Turkey Meatloaf

Killer Abs

I love adding a variety to my ab workouts. I get so bored with the same old ab routines, so therefore I never have the same one! Here is yesterdays Ab work out. Repeat as many times as you can in 10 minutes with GOOD FORM the whole time. It does you no good to get through it 300 times with crap form. Keep abs tight the whole time.  

If you have any questions about any of the workouts please ask and I can demonstrate!

Pork Teriyaki

Every time I go to the grocery store I try to get a meat I have not had in a while. Usually it's a variety of fish I pick from, but this time I got Pork Loins. Pork Loins are a favorite for me because they are cheap, easy to work with, and quick to cook. This recipe is a perfect example of these things. Also, the cucumber is from a friend's impressive garden which is completely organic and she uses no pesticides. Fresh eating!

PORK TERIYAKI

Served on top Jasmine Rice and topped with pineapples!

Serves: 4

INGREDIENTS:

1 cup Jasmine Rice

Olive oil spray

4 (4-ounce) trimmed boneless pork loin chops, about 3/4 inch thick

1 tsp garlic powder

salt, to taste

black pepper, to taste

8 teaspoon honey teriyaki marinade 

4 slices canned pineapple slices in juice, drained

DIRECTION:

1.) Prepare rice according to package directions

2.)Preheat the broiler. Line a small baking sheet with aluminum foil and lightly spray with olive oil if desired

3.)Lightly mist both sides of the chops with olive oil and season with the garlic powder, salt, and pepper. Place the chops, not touching, on the prepared sheet and broil about 3 inches  away from heat for about 2 minutes.

4.) Turn the chops and brush or spread 2 teaspoons of the teriyaki marinade evenly over the top of each. Top with pineapple slices. Broil for 3 to 5 minutes longer, or until pineapple is glazed and pork is barley pink inside. 

Hope you Enjoy!

Chocolate Oatmeal Pancakes

Every once and a while I muster the strength to wake up early, take my dog on a long walk, feed her, and make a breakfast for Chris all while he still sleeps. Today was that once and a blue moon morning. I did not plan for this to be the start of my Tuesday but the lawn crew had other plans for me. They did not want me to sleep while they were inches away from my window taking care of the greens with sounds of what I think WWIII would be like. So, I woke up and got my feet on the ground to get the day started.
As I was getting out of bed I looked over at my husband and thought "wow he seems so precious and sweet while he sleeps." (it must be only because he is sleeping and not getting heated over the world cup) "I am going to make him a good hearty breakfast today he deserves it" So CHOCOLATE Oatmeal pancakes it was this morning.


INGREDIENTS:
2 1/2 Cup oat flour (about 2.5 cups oats)
2 eggs (beaten before)
1 1/2 Dark Chocolate Almond Milk (if you don't have that regular milk will do you just won't have Chocolate Pancakes)
2 Tbsp Honey
2 Tbsp Canola Oil
2 Tbsp Greek Yogurt
2 Tbsp baking powder
1/2 tsp salt

DIRECTIONS:
1. If you are making from oats you must put oats in food processor until oats are smooth.
2. Beat eggs slightly in a separate bowl until whipped slightly, and then add all other ingredients.
3. Drop according to desired size on to hot pan that is sprayed. Once pancakes become bubbly and sides are no longer runny, flip. Let it cook for a bit until browned. Then remove
4. Serve hot with desired toppings. (for me that's fruit and whipped cream)

*I desired smaller pancakes, measuring  each with 1/4 cup spoon. Also since I am cooking for only two and it serves easily 4-6 I froze the remaining with cooking paper between each so they do not freeze together.

Zesty Italian Chicken

Every time I go to the grocery store I stock up in the produce section as if I were feeding 10. There are only 2 of us. I think that I am mentally more healthy if the food is simply in my cart. I have found it does not directly work that way. The problem with healthy stuff is that it will go bad {and sooner than you every expect} So I buy all of this "good" food but what good does it do me if it goes bad before I finally get to it, because like every human being I snack on the thinks I like first and then eventually get to the spinach, celery, and cottage cheese. I have found this bad habit and I am trying HARD to break it or at least not let things go bad! For me that means freezing fruit right before it goes bad {for delicious smoothies yumm}, cooking meals with ingredients that are fresh first, and eating unique plates of food.

When my husband saw tonight's dinner he said "oh wow that looks fancy". Little does he know that I just don't want my spinach to go bad and I am sick of spinach salads. Spinach is not a favorite of mine so any time I eat it I feel the need to drowned it in flavors, usually fatty salad dressing. Tonight that has changed. I enjoyed replacing some of my pasta with spinach and the marinara sauce tasted delicious on it! The best part is I didn't have to drowned  with a fatty sauce! 

This dinner was a win win win win. 1.) My spinach will not go bad 2.) I replaced the calories of the pasta with the calories of spinach 3.) I found a way I genuinely enjoy spinach with out having a gallon of dressing, and lastly 4.) My husband thinks I cooked fancy for him.

{i feel bad he thinks this looks fancy}

 my cooking must not be aesthetically pleasing at all... poor guy

Ohh and it is super EASY!

ZESTY ITALIAN CHICKEN

Servings: 2 ( perfect  for date night)

Preparation Time: 50 minutes (including 30 minute marinade time)

INGREDIENTS:

• 4 Chicken Tenderloins* (about 1/2 pound)
• 1/4 Cup Italian Dressing
• 2 Portions Pasta 
• 1 Cup Pasta Sauce
• 2 Cups Baby Spinach Leaves
• 2 Tbsp Parmesan Cheese, grated

DIRECTIONS:

1. Marinate chicken in Italian dressing for at least 30 minutes prior to cooking.
2. Preheat grill to high. Prepare pasta according to its package directions.
3. Place marinated chicken on grill and cook about 5 minutes; turn and grill for about 5 more minutes, until no longer pink in the center. 
4. In a small saucepan, warm pasta sauce over medium heat
5. Divide spinach between two plates. Layer portion of warm pasta and grilled chicken over spinach leaves.
6.  Top with pasta sauce and Parmesan.
7. Serve HOT!

**I use chicken tenderloins for a few reasons
- Cheaper to buy in bulk than chicken breast. (if looking at it pound to pound)
-Thaws faster

-Cooks faster

-Easily absorbs a lot of flavors

6 Minute Plank Challenge

Why Plank?

to have strong abs, chest, shoulders, obliques, arms, back, glutes, hamstrings, calves, quads & more!

When doing a variety of plank poses you hit a LOT of different muscle groups and finer fibers. Unfortunately planks get done with bad form! I see it EVERY day at the gym. So, I didn't just want to give you a great work out, but I wanted to help you learn to teach yourself proper form. Proper form is a must or your back with be KILLING YOU!

• align head with spine
• align shoulders with elbows
• keep back flat and strong 

FOREARM/ELBOW PLANK:

STRAIGHT ARM PLANK:

UP-DOWN PLANK:

SIDE PLANK:

For side plank with leg lift simple lift out side leg up and hold.

If at any point you feel tired retire to the position on your knees and KEEP GOING!

Italian-Style Turkey Burger

Before you say "eww turkey burger" give this recipe a read! Being married to an Italian with a grandmother {who makes true authentic Italian food that will make you mouth water the moment you walk in her door} I feel obligated to try anything and everything of Italian influence. Ergo Italian Style Turkey Burgers! I have never made nor ordered a Turkey Burger of any kind, but after I have made my own it will be a must. I can not believe it took me so long to get over the thought that turkey can not beat beef in this regard.  If I had used ground beef this would have not tasted nearly as light and I could not eat the whole thing or........ dessert ;)

Serves: 4

Preparation Time: ~ 25 mins

INGREDIENTS:

• 1lb Lean Ground Turkey Breast
• 1/2 Cup Tomato Sauce
• 1/2 Cup Parmesan Cheese, grated, divided
• 1 Tbsp Italian Seasoning
• 2 tsp Dijon Mustard
• 4 Portabella Mushrooms *optional
• 2 tsp olive oil
• 4 Slice Italian Bread
• 2 Cups Marinara Sauce
• 4 Slices Provolone Cheese

DIRECTIONS:

1. Preheat broiler: Also, preheat Grill
2. In a medium mixing bowl, combine ground turkey, tomato sauce, 1/4 cup Parmesan cheese, Italian seasoning and Dijon mustard. Form mixture into 4 portion-size patties or balls. 
3. Place patties or balls on hot grill and cook for about 6 minutes. Turn and cook until no longer pink in the center, about 6 more minutes
4. Clean mushrooms. Remove and discard stems. Brush mushrooms caps with olive oil. Place on hot grill and cook for 2 minutes, turn and cook 2 m more minutes; set aside
5. Place Italian bread slice on a baking sheet and place under broiler until lightly toasted, about 3 minutes
6. Top each toasted bread slice with a cooked turkey burger, 1/2 cup marinara sauce, and a slice of provolone. Place under broiler until cheese melts and sauce is warmed through, about 3 minutes
7. Top each with about a tablespoon of Parmesan cheese.
   

You  could easily make 6 servings out of this and serve with a great salad yum..

Recipe from one of my favorite cook books :  Eating for Life By, Bill Phillips Great  for realistic healthy meals.

enjoy (:

One-sided Squats

Today is Monday and for me that means QUAD, HAMSTRINGS AND GLUTES. I might be the one of the very few females who does not care for leg day. I know its important but I would rather do upper body any day of the week. To give my body something other than a basic squat I was introduced to ONE-SIDED Squats and now they are a must. They engage the obliques the whole time which I love! Kill two birds with one stone or two muscles with one weight!

                              "DROP IT LIKE A SQUAT"
Complements of Flex Till Your Famous and my awesome sister-in-law.


To start off, start with comfortable stance for most that's shoulders width apart then take a heavier set dumbbell  and place in on your shoulder to where it is comfortable. (You can use a kettle bell but I prefer a dumbbell.) Keep toes and knees pointing in the same direction. From here you will squat down bending from your knees and keeping them over your toes. Push that butt back do not be shy. Bend all the way down to where is comfortable for me I prefer a deeper squat (past 90 degrees great for building ACL strength) You have to work to that though. Then as you come up from squat  squeeze those GLUTES!! Then repeat. I do 3 sets of 14 reps with the reps split in half 7 with the weight on the Left shoulder and 7 with the weight on the Right shoulder!

* I prefer a deep squat because once you squat past a parallel you stimulate the glutes more. I know some doctors do not recommend a deep squat for everyone, but for me I slowly worked towards it  and I actually feel as though it has helped my knee years after an ACL surgery. Practice deep squats without weight first.

ALSO...


      
WE WON!!! Such an amazing game to watch!

Blueberry Orange Zest Oatmeal Muffins

I have tried to make it a habit to make muffins on Sunday to ensure I have a hearty healthy breakfast to grab if pressed for time in the mornings. I will admit though, it is hard for me to not eat these breakfast, lunch, and dinner. As a Southern woman and wife it is obligatory to know how to make a good blueberry muffin.. I have made and used easily a dozen different blueberry muffin recipes. This has to be my favorite with a little twist!! I hope you enjoy as much as I do. 

Ingredients:

• 1 cup all purpose flour
• 1 cup oats (I use the instant oatmeal kind)
  set a side some to sprinkle on top 
• 1/2 cup brown sugar
• 1 teaspoon baking powder
• 1/2 teaspoon of cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup melted butter
• 1 cup plain Greek yogurt
• 1 large egg
• 1/2 teaspoon vanilla extract
• The zest of 1 large orange
• 3/4-1 cup blueberries (depending on how much you want)

Instructions

1. Preheat oven to 400 F. Line a standard muffin tin with paper liner or grease individually 
2. In a large bowl, combine flour, oats, brown sugar, baking powder, cinnamon, baking soda, and salt
3. In another large mixing bowl whisk together melted butter, yogurt, egg and vanilla. Combine mixture with dry ingredients and stir together on low setting until all contents are moist
4. Fold in orange zest and blueberries
5. I used an ice-cream scoop  to evenly distribute batter. Sprinkle remaining oats 
6. Put in oven for 16-19 mins
7. Allow to cool completely on a cooling rack

Simple Shoulders

Simple Shoulders 

I have been asked by a few people to post pictures of what each work out looks like and I was like... "duh".
So I apologize for the few work outs I have posted with out the picture. I hope that my pictures and explanations of each workout explain sufficiently, but if it does not please feel free to ask any questions.

Like I have said before... I LOVE SHOULDERS!  Here are some of my favorite workouts to do mixed in with the basic shoulder workouts. Who just wants to do front raises and Arnold presses every shoulder day? NOT ME. Here's to mixing it up and getting those shoulders off of their plateau!

#1 Walnut Crunch: I love this simple work out to start off right after I have warmed up my shoulders with some arm circles with little or no weight (depending if I am going to be lifting heavy that day). Start with a good neutral stance "feet shoulders with apart with a slight bent knee". You are going to start in the"W" formation with your arms. (Hands should be under weights) When doing this though, puff your chest to insure a proper stance. Then rotate both of your hands, punching out to the sides. ( Hands should be on top of weights at this point) Then pull it back in and repeat. I do 3 sets of 15 reps light weight 2.5- 5lbs.

#2. Scarecrow: Once I feel sufficiently warmed up I move on to the Scarecrow. I have been working on this move for quite some time ): if you notice in image 2 I am uneven (my shoulders are not level) that is what happens when you train shoulder with heavy presses and don't focus on RANGE OF MOTION or stretch properly. Since I have noticed the imbalance in my right shoulder I have had scarecrows in ever shoulder work out. ANYWAY... You start with arms at a 90 degree bend as in image 1 and only moving in the shoulder you move your arms to be as if image 2! I do 3 x 12 with light weight 3 lbs
Go slow and steady on this one especially.
Ladies and Gents do not forget about ROM it is crucial!

#3. Shoulder Press: A great way to mix up any work out is to add the element of balance! YOU MUST KEEP YOUR CORE STRONG!  Start as in image 1 at a 90 degrees then push up where the weights are above my head BUT DO NOT TOUCH allowing for the weight to stay on the shoulders. Then bring back down to starting position and repeat. I normally do these with a heavier weight 3 sets of 12 with 15-20lbs weights. ( I never max out on a ball though) Once you feel comfortable one the ball  and have balance try picking up one foot through out the set then repeat with the opposite foot the next set. (:

#4. Lateral Raise: Start with weights by your side and  raise them laterally to where they are in the spot as the image shows. This move is a classic but a favorite. To mix it up start one set on both fee,  the second set stand on one leg with knee slightly bent,  and then for the third set  stand on the opposite leg with a slightly bent knee. I do this with a moderate weight 3 sets of 12 with 8-10 lbs


#5. VW: If you have ever seen a Volkswagon emblem this should make a little sense...Start with your arms making the "V" in VW and then pull them into your sides and make a "W". Then push them back up into and upward V as in image one and then slowly lower them down to your sides as in image three. From here you will raise your arms into the starting "V". I hope that made some sense.... any way. I love these for fatiguing myself if I am supersetting. I do 3 sets of 12 reps light weight 3-5lbs DO NOT LET THE SMILE FOOL YOU. These become so tiring for me.. goodluck

#6 Upright Row: Last but not least.Begin standing with your feet hip width apart and a dumbell in each handat your thighs with palms facing in.Raise the dumbbells, bending your arms at the elbow up to chest height. Pause and slowly lower the weights back down to starting position. To mix it up I use heavy resistance band allowing the work to get harder as I go along. If doing weights though I usually do 8-10lbs with 3 sets of 12 reps.

I HOPE THESE WORKOUTS WERE HELPFUL!

*Consult A Doctor Before Preforming Any New Strenuous Activity

Shoulder-Chest-Tricep

If you have ever been to the gym while I am there it is no secret at all that I love working out my SHOULDERS!!! I have found effective for me to split up the muscle groups I enjoy most and pair them with muscle groups I don't care for as much... such as Chest. Splitting up my favorite muscle groups throughout the week allows me to look forward to each work out throughout my week. Also I schedule what muscle groups I will work out in advance so that I will get to them no matter what. If I did not write it down on paper I would never do chest. You will notice again I have 6 different "workouts" pairing two different muscles allowing for me to cut down on m rest time between two workouts. I do however relax after each pair allowing myself to catch my breath before the next set.

Abs and Cardio

Tonight's work out is ab super setted with cardio based moves. Superset: A superset is a combination of two exercises performed right after the other with no rest in between them. Great for forcing you to push yourself through the cardio portion.  ** Why do I love supersetting? BECAUSE super setting takes out rest times allowing you to execute your workout quickly and effectively.**

Rosemary Chicken Crisponi

Kylie's Crisponi

My sister has made this meal for years and taught me how to make it years ago. I love it and it takes less than 20 mins!! Chris and I almost ate the whole thing! I am all about quick and easy if you can not tell already.

• 2 Chicken breast
• 1/2 Cup Ricotta Cheese
• 1- 1 1/2 Cup Mozzarella Cheese
• 1 Tbsp Butter
• 1 Pillsbury wheat pizza dough
• 1-2 Tbsp Rosemary
• Garlic salt to taste

1. Preheat oven to 375 F. Boil Chicken. Once chicken is boiled shred up chicken into small chunks.
2. Grease pan. Spread Pillsbury dough over cookie sheet. Lightly butter dough then spread garlic salt.
3. Add shredded chicken bits. Sprinkle mozzarella over chicken covering the whole pizza. Periodically  spread quarter sized ricotta cheese chunks over pizza and then add dried rosemary throughout. 
4. Bake 9-11 minutes

Enjoy(: Tonights work out up later stay tuned 

Breakfast Dessert Crepes

Crepes....  "really really thin pancakes." Crepes are so fun they can easily be savory or sweet. Today I started my day with dessert. I felt as though this breakfast was faster than making my regular scrambled eggs and oatmeal. It took less than 12 mins to make from stove to table for myself and Chris. The recipe serves 2  making only 2 crepes. Trust me this is plenty 1 per person (I could not finish it with all the added stuff)

• 1/4 Egg substitute (equal to one egg if you don't have a substitute) 
• 1/4 Cup skim milk
• 1/3 Cup whole-wheat flour
• 1/2 tsp sugar substitute 
• 6 oz Yogurt of your choosing
• 3 Tbsp vanilla protein powder (optional)
• 3/4 Cup fresh fruit

1. In a small mixing bowl whisk egg,milk,flour, and sugar until there are not clumps
2. Coat small skillet with nonstick spray and place over medium heat
3. Pour half of the crepe batter into hot skillet, then tilt skill to spread batter. When the edges of the crepe are dry, then flip and cook until browned
4. Repeat with remaining batter
5. Mix together yogurt and protein powder  in a separate bowl. Divide into two bowls. 
6. Top each crepe with yogurt mixture and fruit and enjoy

*You can make these crepes and large batches and refrigerate or freeze. Placing wax paper between each crepe and into a Ziploc bag and refrigerate for days or freeze for about a month.

Shrimp Fried Mung Bean Sprouts

Shrimp Fried Mung Bean Sprouts

One of my favorites growing up was Shrimp Fried Rice. My mom would make it all the time. I have followed her recipe several times and eventually created my own making it “Shrimp Fried Mung Bean Sprouts”. The recipe is made for serving 4. When you cook for two you simple cut the recipe in half* like I do for myself and Chris. I make a side of rice (any kind will do even quinoa) to serve this over for Chris, but for myself I could eat a heaping bowl of just the recipe.

                ¼ Cup peanut oil
                1 Bag (16oz) Frozen cooked shrimp
                1 Cup Frozen veggies (your choice)
                1 Cup Mung bean sprouts*
                1 Tbsp Sesame oil
                2 Eggs*
                2 Tbsp Soy sauce
                Salt and Pepper to Taste

*If cutting the recipe in ½ I still use 1 Cup Bean Sprouts and 2 eggs. This is optional though..
1.) Warm peanut oil in a large skillet over HIGH heat. Once hot add Shrimp, Veggies, and Sprouts. Stir until shrimp is cooked through.
2.) Add sesame oil and mix throughout. Push contents in pan to the sides making a whole in the center and scramble the eggs.
3.) Fold in the side contents into the eggs and keep cooking. Add soy sauce once mixed well. Season to taste (:

Feel free to make it your own

6-8%

There are two things on this planet that I am passionate about… FITNESS && FOOD.  My name is Kelsey Pillitere and I am a certified Personal Trainer who loves to bake and eat food.  This may seem to be an oxymoron but that is what has driven me to start a blog. So often women (& men) get so lost in their 2hr workout they forget to eat or are so deprived from their diet they lack the energy to get off the couch. I hope to share how to find time for fitness and food in your life. A 30 min workout is only 2% of my day and I know I only spend about 1hr total each day prepping meals for myself (if that) which is only 4% of my day so on average I spend about 6-8% of my day focused on fitness and food. A small majority, but some of the most important time you can spend on yourself. This is NOT a diet blog. I am NOT a nutritionist. Think of it more as a guide to stop depriving yourself, start loving food, and have FUN with quick work outs. You can still lose that bulge and still indulge. All you need is the right balance of self-control.  CONTRARY to media reports we are not all obese. So for the majority of us we do not need a total body transformation, we just need to find a loving steadiness between food and fitness.
I have had several women ask me to share work outs, so for me this is the best way to get them to everyone and I hope others soon enjoy. What I hope to do with this blog.

                -Share enjoyable AND effective workouts
                -Share quick (mostly) and healthy (mostly) recipes
                -Share helpful links and/or websites
                -Answer any question given to me to the best of my ability

* As a trainer I will share a bit of information. Not everyone is on the same level in flexibility, muscular endurance and cardiovascular endurance. The work outs I give might be below or above your level. YOU need to know your limits. It is easier to start from the bottom and work your way up as opposed to skipping fundamentals and end up injured.

*Also I am a personal trainer not a grammar expert…. You have been forewarned.