Caramel Apple Pie Baked Oatmeal

Caramel Apple Pie Baked Oatmeal Makes 1 serving Ingredients: 1/2 cup dry oats 1 cup water 2 T liquid egg whites sugar substitute to taste dash Cinnamon 1-2 sugar-free Caramel Torani syrup 2 T unsweetened organic applesauce 1/3 sliced apple 1 T raisins 1/8 t baking powder Directions: Mix the above and pour into an oven proof dish. Bake at 350 for 30 minutes. Nutrition: Calories 250 Calories from Fat 27.0 Total Fat 3g Saturated Fat 0.5g Cholesterol 0mg Sodium 59.61mg Total Carbohydrate 48.74g Dietary Fiber 6.84g Sugars 19.66g Protein 8.75g Read more: http://www.livestrong.com/recipes/caramel-apple-pie-baked-oatmeal/#ixzz0rgc67jvT Note: I made this without the Torini syrup and used a packet of Truvia.  I also added ground flax.

Bosu Core Challenge

Bosu Core Challenge I am always looking for ways to challenge the teams I train. When you are working with different fitness levels, it's not always an easy task. I have had great luck using the Bosu Balance Trainers to train core. This exercise requires our team to balance on the Bosu's either in the kneeling, or seated position. Our team mate, Norm was in charge of 'chucking' the 4 pound med ball to the members and they in turn must 're-chuck it back to him. This might look, seem easy but it's actually not. It requires core strength and ninja focus to balance with the extra instability of catching/chucking the ball. The farther the member was away from Norm, the more of a challenge it was. Kelly was seated at an angle, so she had more rotation in her chuck. I especially like this exercise, because it is fun, the team always has a great experience and we finish feeling successful. When training on the BOSU, it's amazing to me, how quickly our bodymind realizes what it is being asked to do and DOES IT! Success breeds success!

Dierbergs Haul

Dierbergs Haul Yesterday, we were in the county and stopped at Dierbergs for a few items and I almost fell over. Dierbergs has a very large 'organic' health food section that made me think I was in a Whole Foods. Not only did it contain bulk supplies of staples like Quinoa it had a freezer section. Now I know, that not every item in the 'health food' section is a proper choice for clean eating, but it was exciting to find more than one option for the items I already use. I have never seen the Ezekiel 4:9 cereals. Dierbergs carried all 4 varieties. I'm pretty much a Grape Nuts eater, so this opens some new possibilites. For you lable junkies, check out the ingredients and nutritional breakdown by clicking here. Sugars= 0g, Fiber 6 g Protein=8gm I also found several varietes of Ezekiel and Genesis bread and muffins!

Steaz is a product I'm not familiar with, but I found this flavor, Black Cherry Sparkling Green Tea is sweetened with Stevia. Zevia is a brand of diet soda that is sweetened with Stevia. They are actually good. We bought the Ginger / Root beer. Granted, these are items are treats and not on my daily menu. It's nice to have choices. It's likely that Whole Foods carries many of these items, but our closest WF is a bit of a trek. Thanks to Dierbergs STL for making these items accessable.

Best Eat Clean Bread Choices

Fiber-iffic bread choices for fat loss PS. I'm in the FREEZER section!

Navigating your way through the grocery store is tricky when you are trying to 'eat clean'. Deciding what to buy can be tricky, especially when product labels are deceiving. We know we need fiber in our diet but what are the best sources? Let's start with a quick overview of why fiber is important. "Fiber helps to keep our bowel movements regular and ward off certain diseases. Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer. Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease. Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed."** Bear in mind that labels reading "whole grain" are made with the COMPLETE grain kernal. Don't be mislead by lables that read "100 % Wheat" or Multi-grain, or "wheat colored" products. Most wheat bread is white bread with caramel coloring added to give it more of a 'natural' look. What kind of bread is a good choice? The company Food For Life brings some of the best fiber products to comsumers. The Ezekiel 4:9 breads are a perfect choice for clean eating. From the Food for life website: What Is The Difference Between Enriched White Breads And Sprouted Food For Life Breads? “Enriched” Breads are made from the endosperm of the wheat kernel (the inside portion), which contains few vitamins and minerals (most carbohydrates). The milling of grain into white flour requires the removal of the bran and the germ. During this process, important natural fiber and bran are lost (including 21 vitamins and minerals). 5 vitamins and minerals (thiamine, riboflavin, niacin and folic acid) are added back into the flour and are thus, called “enriched”. By contrast, Food For Life sprouted breads are made from freshly sprouted grains which contain all of the fiber, bran, vitamins and minerals of the original grain plus an average of approximately 100% increase in those vitamins and minerals. I love the Ezekiel 4:9 English muffins. The Rockstar and I often split an Ezekiel Mc Muffin for breakfast. It's very filling and having the protein (egg)and fiber together keeps me going. I struck gold at Dierbergs markets in St. Louis. They seem to stock more Ezekiel products than my local city grocers. Remember, the Ezekiel breads are in the freezer section. If your market doesn't carry it, let them know you want it! If you are looking for Food for life products in your area, check out the store locator on their website. **thanks to Calories per hour's fiber tutorial