WORKOUT 17: "TEXAS ROUND UP"

 Good morning Bad Lasses! Welcome to Week 3 of The Bertinator's 31 Days. Who is starting to feel stronger, more confident, see results, feel tighter?? Anyone?! Don't worry, you still have 14 days left to keep feeling better and better every day.

Today's workout is your 2nd REAL TIME workout with me. This is one of my favorite workouts to just give it ALL I have got, and not stop til' I hear that timer go BEEEPP! 

"Texas Round Up"

Watch the first few minutes of the workout, so that you can get a feel for the exercises, and then just get as many rounds as you can done in 12 minutes! 

10 Squat Presses

10 Lunge Hop with knee (each leg)

10 Plie Squats with a snow angel

10 Single Leg Burpees (5 on each leg and the modification is regular burpees)

10 Sit Ups

Once you have completed the 12 minutes, let me know how many rounds you got done, and if you survived the single leg burpees! 

Burn it up!

MFB: Strawberry Nut Cottage Cheese

This is the perfect, quick put together snack for after school, or for when you are hungry, but you don't want to make a big meal. Yummy, light and nutritious.

Strawberry Nut Cottage Cheese

1/2 cup cottage cheese topped with:

Sliced strawberries

Almonds

Cinnamon

                           Truvia or Splenda

Enjoy every bite!

MFB: Thick and Frothy Peanut Butter Banana Shake

Photo courtesy of Helen Farr

Yumm!! A clean, healthy PB Banana shake?? Who could ask for anything more?! Try it!!

Thick and Frothy Peanut Butter Banana Shake

1/2 cup unsweetened almond milk

1/4 cup liquid egg whites (if any of you are too nervous to try the

egg whites, just use more milk here instead.  It just won’t be quite

as “thick and frothy”)

1 scoop vanilla protein powder

1 Tbsp. peanut butter

1 Tbsp. banana cream sugarfree fatfree pudding mix

  ice

        Put all ingredients into a blender and mix.

Who has a new favorite shake now??

MFB: Loaded Oatmeal Base

Photo courtesy of Kelly Bentley

Breakfast is the most important meal of the day, and this recipe will make your family scream for breakfast- for breakfast, lunch and dinner. Delicious, and once you try the strawberry cheesecake version- you may never like another oatmeal again. 

Loaded Oatmeal Base

1/2 cup oats
1/2 cup unsweetened almond milk
1/2 cup water
1/2 banana, thinly sliced
splash vanilla

Cook all this on the stove over medium heat until it is the
consistency you like.  It usually takes me about 6-7 minutes.  Whisk
the oats as they cook to mash the banana.

Strawberry Cheesecake version:

Start with loaded oatmeal base and stir in 1 Tblsp. low fat cream cheese,
1 Tblsp. sugarfree, fatfree cheesecake pudding mix, ½ scoop vanilla protein powder and
¼ cup cottage cheese.  Top with sliced strawberries, ½ graham cracker,
crushed and 1 T. low fat cream cheese (to take bites off of!)

MMM... MMMM... GOOD!

MFB: English Muffin Breakfast Casserole

Photo courtesy of Larry Reeves

Ok, seriously- do you see this picture?! Does that not look to DIE for. Great, easy breakfast for the kids, prepared the night before. They will be asking for more!

English Muffin Breakfast Casserole

INGREDIENTS

7 turkey sausages
3 whole wheat English Muffins, cut into cubes
2 T. melted Smart Start or light butter
1/2 cup low fat mozzarella cheese, shredded
1/2 cup low fat cheddar cheese, shredded
1/4 cup chopped onion
1/4 cup chopped bell pepper
6 eggs (I used egg beaters)
1 cup milk
1/4 tsp salt
1/4 tsp pepper
2 slices turkey bacon

Cook sausage according to pkg directions.  Cool slightly and cut into
1/4 inch slices.  Place English Muffin cubes in a greased 9×9 baking
dish.  Drizzle with melted butter.  (You could probably omit this
step…  I’ll try that next time.)  Layer with sausage, cheese, onion
and bell pepper.  In a large bowl, combine eggs, milk, salt and
pepper.  Pour over cheese.  Sprinkle with bacon.  Cover and
refrigerate overnight.

Remove from the refrigerator 30 min prior to baking.  Uncover and bake
at 350 degrees for 45-50 minutes or until a knife inserted into the
center comes out clean.  Let stand for 5 min.

Get ready for a GREAT day after having this for breakfast. Enjoy!

MFB: Peanut Butter Cupcake Protein Bars

Photo courtesy of Courtney Brown

These PB Cupcake protein treats, from Moxie Full Body- are a definite must keep around ALL the time to snack on, for your kids to snack on, for your husband to take to work and share. I'm sure you will be making these over and over and over again. Delicious, simple, healthy, and bite size. Just what every busy mother needs. 

Peanut Butter Cupcake Protein Bars

1 c. oat flour

2 scoops vanilla protein powder

½ t. baking soda

¼ t. salt

¼ c. peanut butter

¾ c. splenda

8 oz applesauce

4 egg whites

½ c. water

Mix dry ingredients well.  Mix wet ingredients.  Combine.  Pour into

an 8x8 pan and bake at 350 degrees for 20-25 minutes

Enjoy! (and try not to eat the whole pan at once;))

MFB: Fluffy Pumpkin Pancakes

Photo courtesy of Staci Hopkin

Lindsey knows how to put 2 of our favorite ingredients together! These pumpkin pancakes are super yummy AND super healthy! Win... WIN!!

Fluffy Pumpkin Pancakes

INGREDIENTS
4 egg whites

40g (1/2 c.) oats

1/2 c. pumpkin

1/4 t. baking soda

1/4 t. baking powder

1/4 t. cinnamon

1/8 t. ginger

1/8 t. nutmeg

Stevia

splash vanilla

Optional:  2 T. Torani sf pumpkin pie syrup

1.  Grind oats, stevia, spices and baking powder and soda in the

blender until it's like powder. Pour into a separate bowl.

2.  Blend egg whites on medium speed in blender for about 30 seconds.

Add pumpkin and Torani and blend again for about 30 seconds.

3.  Add dry ingredients to the blender and blend.

4.  Pour onto a preheated griddle and cook like pancakes.

5.  Top with sugar free syrup and 50g plain greek yogurt with cinnamon

and stevia mixed in.

Bon Appetite!

MFB: Orange Chicken Fingers

Photo courtesy of Teresa Henrie

Seriously, if you and I have anything in common, it HAS to be that this dish not only looks absolutely delicious, but that it is just as tasty! 

Orange Chicken Fingers

3-4 chicken breasts cut into 3/4 inch strips. (Make sure they are big
enough to go on the grill)

Whisk together:

Dijon mustard 1 1/2 T
Orange juice concentrate 1 1/2 T
Honey 1 1/2 T
Vegetable oil 1 tsp
Salt to taste
Pepper 1/2 tsp

Marinate the chicken for 15 min.

Cook on the grill 2-3 min per side.  Brush your grill with oil so the
chicken won't stick.

Feature Week 2: Busy Girl Healthy Life

I am so happy to announce this weeks featured "clean eating" recipes are straight from Ms. Lori Harder herself, over at "Busy Girl, Healthy Life"  Lori is an inspiration and icon in the fitness industry. She knows what it takes to be THE BEST in the business, and best news is- she is sharing it with the WORLD. Some people like to keep their success secrets to themselves, luckily for us, Lori isn't one of them. She wants everyone to get what they want out of life, and it always starts with nutrition. If you eat well, you will live well, and have more energy to go after your dreams and your passions, the ability to ENJOY life!

So, get ready to keep eating clean and add these fabulous 7 recipes to your menu. I have linked each recipe straight to her site, because no one can do it like Lori does:)

 Tostadas - seriously these are my favorite!! I'm such a mexican food junkie- and these keep it clean!
 Asparagus Walnut Salad - super delicious with all the right flavorings
 Jackie's JACKED UP Peppers - get ready for a party in your mouth with these bad boys!
Chicken Fingers - perfect for everyone- kids LOVED them, and who am I kidding so did I;)
Healthy Pizza - great family night meal, where everyone can get creative in the kitchen together
Brayden's Southwest Soup - perfect for a chilly day
Ham & Swiss Stuffed Chicken Breast - mouth watering to die for combo!

Please go check out her website for even MORE delicious recipes, here.  You can also like her page on facebook, where she is always adding more fun recipes, and interacting with her "busy girls". 

And what you have ALL been waiting for- added to the prize list- is none other then Lori Harder's latest cook book, "Busy Girl, Healthy Life Cookbook"  To get extra entries, make ANY one of the featured recipes by Lori, and then comment below in this post letting me know which one(s) you made and how much you LOVED them. Each recipe made will give you an entry into the prize jar! 

Eat clean and eat up!

Clean Eating Garlic Parmesan Turkey Meatballs

Let's see...The Gracious Pantry has created Garlic, Parmesan, AND Turkey- ALL wrapped up into a little meatball?? Can you say this recipe had me at Garlic?! I could eat these things ALL day! Great over brown rice, or as an appetizer with tooth picks. 

Clean Eating Garlic Parmesan Turkey Meatballs

(Makes approximately 18 meatballs)

Ingredients
1 1/2 lb. lean ground turkey
10 cloves garlic, chopped fine
1/4 cup grated Parmesan cheese
1/2 tsp. sea salt
1/2 tsp. ground black pepper

Directions

Step 1 – In a large mixing bowl, combine all the ingredients and form in to meatballs, approximately the size of a golf ball (maybe just a tad smaller).

Step 2 – Place them on a parchment lined cookie sheet.

Step 3 – Bake at 350 F. for approximately 30-45 minutes, or until the meatballs reach a minimum of 165 F. on a thermometer.

Step 4 – Remove from oven, allow to cool slightly and serve.

Eat and Enjoy!

Nutritional Content
1 serving = 1 meatball

Calories: 65
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 31 mg
Sodium: 57 mg
Carbohydrates: 1 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 7 gm
Estimated Glycemic Load: 0             

                                                                                                                                                                                                                             

Clean Eating Shepherd's Pie

I think this very well could turn into a family favorite! 

The Gracious Pantry presents:

Clean Eating Shepherd’s Pie
(Makes 12 servings)

Ingredients
1.5 lbs. ground turkey meat
1 tbsp. olive oil
12 cloves garlic, chopped
1 large shallot, chopped
1 large white onion, chopped
2 cups sliced carrots, sliced
1/4 cup celery, sliced
1 large zucchini, cubed
1 tbsp. balsamic vinegar
3 large sweet potatoes
1/2 cup chicken broth, no sugar added
1/4 tsp. black pepper
1 tsp. garlic powder
1 tsp. onion powder
1/4 tsp salt

Directions

Step 1 – Place your sweet potatoes in the microwave for about 20-30 minutes, or until they are cooked all the way through.

Step 2 – While the potatoes cook, saute the garlic, shallot and onions together in the oil.

Step 3 – When the onions are translucent, add in the turkey meat, carrots, celery, zucchini, and balsamic vinegar and continue to cook until the veggies are cooked most of the way. They don’t have to be completely cooked because they will bake more in the oven. Just a bit tender is good.

Step 4 – When that is finished cooking, transfer everything to a casserole dish. (Mine was 9×13).

Step 5 – Using a thick towel so you don’t burn yourself, peel the potatoes while they are still hot.

Step 6 – Place them in a mixing bowl with the chicken broth, garlic powder, onion powder and salt. Blend with a hand blender until smooth. A food processor or regular blender will work too.

Step 7 – Smooth the potatoes over the meat in the casserole dish. Drag a fork lightly across the top to “rough up” the surface a bit for baking.

Step 8 – Bake at 350 degrees F. for approximately 30 minutes or until it’s nice and bubbly (you’ll see that if your casserole dish is clear glass).

Step 9 – Cut into 12 sections and allow to cool a bit before serving. The potatoes really hold onto their heat, so be careful.

Eat and Enjoy!

Nutritional Content
1 serving = 1/12 of the recipe (About 1 cup)

Calories: 150
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 45 mg
Sodium: 116 mg
Carbohydrates: 13 gm
Dietary fiber: 2 gm
Sugars: 4 gm
Protein: 11 gm
Estimated Glycemic Load: 5

Clean Eating Meatloaf

One of the hardest things about trying to eat healthy for me, is wanting some of my moms good old home cooking! Of course you can have some of your old family favorites- but even better- now you can have them GUILT free! Courtesy of The Gracious Pantry, her clean eating meatloaf!

Clean Eating Meatloaf
(Makes 10 servings)

Ingredients
1 lb. mushrooms, sliced
1 medium, red onion, chopped
1 tbsp. olive oil
1-1/2 lb. ground turkey meat
1/2 (15 oz.) can clean, fat-free, re-fried beans (about 3/4 cup)
2 egg whites

Directions

~Preheat oven to 350 degrees F.

Step 1 – Saute the mushrooms and onion in the olive oil over medium heat, until the onions become translucent. Set aside and allow to cool.

Step 2 – Add everything to a large mixing bowl and mix until well combined.

Step 3 – Put meat mixture in a lightly oiled loaf pan.

Step 4 – Bake until the internal temperature reaches 175 degrees F. (approximately 45 minutes)

Step 5 – Cool slightly, slice and serve.

Nutritional Content

1 serving = 1/10 the entire recipe

Calories: 164
Total Fat: 7 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 54 mg
Sodium: 262 mg
Carbohydrates: 8 gm
Dietary fiber: 3 gm
Sugars: 2 gm
Protein: 16 gm
Estimated Glycemic Load: 4

Bon Appetite!

Clean Eating Chili Mac

Who doesn't love a good ol' fashioned recipe for Chili Mac?! I know, I do!! The Gracious Panrty brings to you, Clean Eating Chili Mac! Something I love about all of Tiffany's recipes are how many servings each one makes. I have been to a ton of different "eat clean" sites, cook books, etc... and it is RARE to find recipes with a good amount of servings. Sometimes, it is even for just 1 person. So, I appreciate, that these recipes can actually feed families:) Added bonus!

Clean Eating Chili Mac
(Makes 9 servings)

Ingredients
1.5 lbs. lean, ground turkey
2 tsp. coconut oil
1/4 cup dehydrated onions (or 1 large onion, chopped fine)
1 tbsp. garlic powder (or 8 fresh cloves, minced)
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. cinnamon
1 tsp. coriander
1 (15 oz.) can tomato sauce, no sugar added, low sodium is best
1 cup water
Whole grain macaroni, cooked to package directions (as much as you like)
Salt to taste
Parmesan cheese for garnish

Directions

Step 1 – In a medium to large soup pot, cook the turkey in the oil.

Step 2 – When the meat is about half way cooked, stir in all the spices.

Step 3 – When the meat is finished cooking, stir in the pasta.

Step 4 – Served topped with Parmesan cheese.

Eat and Enjoy!

Nutritional Content
1 serving = 1 cup

Note: Sodium can be lowered by using no-sodium tomato sauce. Data does not include pasta.

Calories: 152
Total Fat: 7 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 60 mg
Sodium: 305 mg
Carbohydrates: 8 gm
Dietary fiber: 1 gm
Sugars: 2 gm
Protein: 15 gm
Estimated Glycemic Load: 3

Clean Eating Chicken Vegetable Pasta

There is just something about a chicken dish put together with pasta and some veggies, that is irresistible to me! The Gracious Pantry lives up to her expectations once again with this yummy dish. You can go here for the full story on the recipe. 

Clean Eating Chicken Vegetable Pasta
(makes 6 servings)

Ingredients

1 medium onion, diced fine
3 cloves garlic, diced fine
1 green bell pepper, diced fine
6 large crimini mushrooms, diced fine
1 pint cherry tomatoes, halved
1 cup fresh basil, chopped
1/2 cup grated Parmesan cheese + some for sprinkling
1 tbsp. olive oil
4 boneless, skinless chicken breasts, baked and cut into bite-sized pieces
1-2 tsp. garlic powder (stick to 1 tsp. if you have to talk to somebody
the next day)
1/2 pound whole wheat rigatoni, cooked

Directions

Step 1 – Cook pasta according to package directions.

Step 2 – In a large skillet, saute the onion, garlic, bell pepper and
mushrooms over low heat until soft. Cook this slowly so that the vegetables
will release their juices. Otherwise, 1 tbsp. of olive oil won’t be enough.
It’s okay to get the pan hot over high heat, but then saute over low heat.
Be patient. It’s worth it.

Step 3 – Once the vegetable mixture is sauteed and soft, fold in the
tomatoes and basil. Cook until the tomatoes just barely start to wilt.

Step 4 – Add your pasta to the pan mixture and then the garlic powder and
Parmesan cheese. Stir well.

Step 5 – Stir in your chicken and serve.

Nutritional Content
1 serving = approximately 1 cup WITH whole wheat pasta

Note: Nutritional content does not include pasta. Data for pasta varies from brand to brand, so I left it out. However, the serving size DOES include the pasta.

Calories: 150
Total Fat: 5 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 35 mg
Sodium: 168 mg
Carbohydrates: 9 gm
Dietary fiber: 2 gm
Sugars: 5 gm
Protein: 16 gm
Estimated Glycemic Load: 4

Happy chomping!

Clean Eating Weeknight Spaghetti

Sometimes you just need a quick, easy meal that your kids will love, and not mind eating at least once (or twice) a week;) That is exactly why Tiffany over at The Gracious Pantry thought when she created this tasty clean version of spaghetti! And who doesn't love spaghetti?? Lady and the Tramp anyone? 

Clean Eating Weeknight Spaghetti

(Makes 8 servings)

Ingredients

1 lbs. whole grain spaghetti noodles

1-1/2 lbs. lean, ground turkey meat

3 medium zucchini, grated

1 tbsp. garlic powder

1 tbsp. onion powder

1 tbsp olive oil

1 jar clean spaghetti sauce (or as much as you like)

Directions

Step 1 – Cook your pasta to package directions.

Step 2 – While the pasta cooks, place turkey meat, zucchini, garlic powder, onion powder and olive oil into a large frying pan and cook until the meat is done. You are not using a lot of oil, so be sure to keep the heat at a lower setting. The water from the meat will help to cook everything.

Step 3 – Drain your pasta and return to the pot.

Step 4 – Stir in the meat and then the sauce.

No nutritional content available as sauce and sauce amounts will vary with this recipe.

Eat and Enjoy!

Clean Eating Chicken Tex Mex Alfredo Pasta

If you are anything like me- than you LOVE Tex Mex! And who are we kidding?! Tex Mex is anything BUT healthy. So, when I came by this AMAZING clean version of a Tex Mex recipe- I had to share!

From our featured blog this week "The Gracious Pantry", you can go directly to her recipe HERE, and see more of her special tips and why she came up with this recipe.

Clean Eating Chicken Tex Mex Alfredo Pasta 

(Makes 8 servings)

Ingredients

1/2 lb. cooked whole wheat pasta

3 cooked, large, boneless, skinless chicken breasts, shredded or cubed

SAUCE

1 (16 oz.) container plain, low-fat cottage cheese

1/2 cup salsa, no sugar added

1 dash cumin (optional)

1 dash chili powder (optional)

TOPPING SUGGESTIONS

Chopped, fresh tomatoes

Chunks of avocado

Fresh cilantro

Olives

Shredded cheddar cheese

Directions

Step 1 – In a double boiler, liquefy the cottage cheese. With some brand, this may not happen completely. You’ll still have chunks of cottage cheese left. But that’s okay. You’ll be blending it anyway.

Step 2 – Put the warm cottage cheese and the rest of the sauce ingredients in a blender and blend until smooth. If you feel the sauce is too thick, feel free to add a splash or two of milk until you reach your desired constancy.

Step 3 – In a large mixing bowl, combine your pasta, chicken and any toppings you’d like to add. Mix well.

Step 4 – Put your pasta mix on a plate and pour some sauce over the top to serve. Serve quickly as the sauce cools off fast.

NOTE: If using avocados, you may want to top the sauce with the avocado as mixing it in can make it rather mushy.

Eat and Enjoy!

Nutritional Content

1 serving = 1/8 the recipe

NOTE: Data does not include toppings.

Calories: 260

Total Fat: 5 gm

Saturated Fats: 1 gm

Trans Fats: 0 gm

Cholesterol: 39 mg

Sodium: 291 mg (This can be lowered with low or no-sodium salsa)

Carbohydrates: 23 gm

Dietary fiber: 3 gm

Sugars: 3 gm

Protein: 28 gm

Estimated Glycemic Load: 14

Bon appetite!