Quest Bar Chocolate Mousse

Quest Bar Chocolate Mousse! This recipe includes 1 banana, 3 T coconut oil, 2 T honey, 1 t sea salt, and 4 T cocoa powder. It also includes 1/4 c black beans!  I added a sprinkle of cinnamon, known for its blood sugar stabilizing properties. Blend and refrigerate for an hour. And it's not truly a dessert until you've incorporated a Quest bar. Scoop out some mousse and top with half a Quest Chocolate Chip Cookie Dough bar.

Coconut CranOat Cookies

Crash your cravings and increase your satiety with this oatmeal-cranberry infused cookie recipe! Made with the simplest of ingredients, most of which you may already have on hand, these cookies are a great way to incorporate fiber and antioxidants into your diet.

Ingredients:
1/2 cup liquid egg white
1 t. vanilla extract
1/4 cup natural applesauce
1 t. baking soda
1/2 cup natural peanut butter
1/2 cup coconut flour
1 cup uncooked oatmeal
1 cup cranberries
Coconut oil (to coat cookie tray)

Preheat over to 350 degrees. Mix liquid egg white, vanilla extract, and natural applesauce in bowl. Stir in peanut butter, coconut flour, oatmeal, and cranberries. Coat cookie tray with coconut oil. Roll dough into cookie-size ball. Bake for approximately 15-20 minutes. Yields 12 cookies.

Research indicates that cranberries had the most antioxidant activity, the strongest effect on inhibiting human cancer cells, and the most powerful phytochemicals. The oatmeal, a traditional favorite of many fitness enthusiasts, is filled with cholesterol lowering fiber that also keeps you feeling full. The flavor and benefits of these cookies make them the perfect clean treat to enjoy year round!

Exercise Set: Upper Body

Focus on muscular endurance with this high rep/light weight set of exercises. Complete a total of 3 rounds.

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Exercise Set: Forearm Plank with Leg Taps

Here it is! The first ever exercise video featured on my blog (per request)! I would appreciate comments so I can improve, create, and post.  
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From Back Pain...to Surgery...to Progress!

I'm kind of OCD about my history with back problems. From the pinching, tingling, and numbness to the weakness and muscle atrophy, I've experienced a fitness/lifestyle revelation in the past 4 years that still continues. In October 2010, my sciatica and herniated disc affected everything I did. There were days I couldn't tie my shoes. I couldn't get out of bed in the morning for more than 10 seconds without having to sit down. Tears fell and so did my ambition.

This month will be 2 years post-operation. I've "met" a lot of people online, and in life, who have experienced similar circumstances so I feel obliged to share my story and progress. If you've been through anything like this, we would likely become BFF in a matter of seconds and "revel" in the common bond of a shared pain. Not only did I overcome a herniated disc (L5/S1 microdiscectomy), but there was a time when I ate too much and moved too little. In the past 15+ years, the most I ever weighed was 210 pounds, 50+ pounds more than I weigh right now. When I first began working out (and many years after that), along with the self-induced pressure to exceed goals and "push yourself," came the extra miles, sets, reps, and stress on my body. I did not believe in "less is more" and each day was a competition with myself to do more than I did the day before.

So, what is my point? Where am I going with this? (as I've promised to myself and to my blog readers, each entry MUST have a point and help others experience a shift in perception and/or a physical change to their daily routine).....

-moderation is key
-less is more
-we're not meant to keep up with keepin' up!

As cliche as these statements sound, I believe in them because I have experienced them. And sometimes that's what it takes--maybe in the form of a herniated disc, but preferably in the form of a blog entry, written by someone who has been there/done that and has come back stronger.

-If you're feeling rundown and tired, rest. The body's immune system will be compromised and that extra workout may take it's toll, leaving you out of the gym while you recover from illness. You will NOT gain 5 pounds overnight or lose all of the progress you have gained!
-Whether you're feeling run-down or experiencing ankle pain, knee pain, back pain, etc., you may risk further damage to whatever is going on beneath the surface. Give it some rest and/or seek medical advice. I sometimes wonder if I would be a lot further in my recovery right now if I had not waited 16 months after the onset of my pain before having surgery.

If you have questions, please reach out with a comment or message.

Cream-Mint Cookies (High Protein!)

These cookies are beyond phenomenal and require very few, fairly clean, ingredients.

2 scoops Cookies & Cream protein powder
2 cups regular oatmeal (blended to create oat flour)
1 cup liquid egg white
1/2 cup almond milk
1 box sugar free, instant, chocolate pudding
2 teaspoons mint extract

Topping:
1/4 cup nonfat Greek yogurt
sprinkling of Truvia
couple drops of vanilla
green food coloring (because why not?)
dark chocolate candy crumbles

Preheat oven to 375 degrees. Mix all of the cookie ingredients in bowl. Grease cookie tray with oil (I used olive oil, coconut oil is another option). Drop cookie batter onto tray and bake approximately 15 minutes. Top with yogurt frosting and enjoy!

The recipe yields about 12 cookies, each one at approximately 65-70 calories (without toppings).

Spaghetti Squash Salsa Bake

Ingredients
Spaghetti squash (this recipe is rationed for approximately 4-5 cooked cups)
1/2 cup salsa
1 cup liquid egg white
2 T. extra virgin olive oil
1 T. nutritional yeast
3 t. oregano

Preheat oven to 375 degrees. Slice the squash in half and bake, open faced, for approximately 45 minutes. Let the squash cool before disposing of the seeds and using a fork to scrape out the insides. Mix the cooked squash and remaining ingredients in a bowl. Pour into casserole dish and bake for approximately 25-30 minutes.

Spicy Sweet Potato Fries Wrap

Preheat oven to 375 degrees. Microwave 2 small sweet potatoes for 3-4 minutes, until they are soft, but not mushy. Cut into slices and coat with approximately 3 T olive oil, 2 t cayenne pepper, 2 t oregano,  2 t Spike and 2 t nutritional yeast. Bake for 25-30 minutes. Place a handful onto low carb wrap and top with low fat cottage cheese. Enjoy!