Friday, November 10, 2017

Fit Friday - Hot Sauce and Treadmill Time

The weather is getting a bit chilly on this Fit Friday. Ruthie and I have conspired to heat up your Friday. Miss Ruthie is adding some heat with this fantastic hot sauce and I am pushing your butt to the treadmill. Enjoy!

Achiote Hot Sauce will take the hot-meter to a whole new level. . . it's got some serious kick!  Achiote Hot Sauce will take the hot-meter to a whole new level- it's got kick! www.cookingwithruthie.com
Achiote Hot Sauce is a scrumptious homemade tabasco sauce for all you tabasco sauce lovers out there!  Achiote Hot Sauce will add a little spice to your life! We love to put it on almost everything! It is super versatile. :)  Achiote Hot Sauce will take the hot-meter to a whole new level- it's got kick! www.cookingwithruthie.com
 We especially love it on our Egg White Cabbage Bowl and Shredded Beef Taco Salad! Keep a jar of Achiote Hot Sauce in your fridge and enjoy it through out this winter!  Achiote Hot Sauce will take the hot-meter to a whole new level- it's got kick! www.cookingwithruthie.com

Achiote Taco Sauce

Recipe Type: Appetizer
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 12
Ingredients
  • 5 guajillo chilies, seeded
  • 1 chili de arbol
  • 5 garlic cloves
  • ⅜ cup red wine vinegar
  • ¼ cup sugar or agave
  • 1 tablespoon Achiote Paste
  • 2 tablespoon yellow onion
  • ¼ cup lime juice
  • ¼ teaspoon lime zest
  • 2 tablespoon cilantro
  • sea salt & pepper to taste
Instructions
  1. Blend all ingredients together.
  2. Ingredients should look minced.
  3. Allow to sit in fridge 1 hour before use. 

Achiote Hot Sauce is our homemade tabasco sauce that will add just the right amount of spice to your life!

  That cold weather is creeping in. I finally gave in and turned on the heater at my house. The kids have started pulling out thicker coats and favorite hats for mornings at the bus stop. And the other sign that the weather is getting colder; the fight for the treadmills is on. Now some of my friends are braver than others and will run outside all year long, but for those that are moving inside let's talk about ways to avoid treadmill boredom.

1)  Running buddies! When you are running on a treadmill you can run with any running buddy you want. Speed doesn't matter. You like to move a bit quicker than your friend that just had a baby. Fine! Your speedier friends that generally leave you wheezing in the their dust...no dust here!

2) Get caught up on your favorite show. The joy of all those awesome streaming options means that you always have Netflix close by to grab your attention. We have all experienced some binge watching, now just move that binge watching to a treadmill, elliptical, bike, etc. I am currently finishing up Blacklist. I have learned I need shows that really grab my attention not just fluff shows.

3) Mix it up. Doing intervals allows for constant change, no time for boredom. For example; bump the speed up a notch every 30 seconds for 5 minutes then drop back down to your starting pace and recover for 2 minutes. The trick is to slow down your run for recovery not just jump off the belt. You can also work on hills if you aren't feeling speed. One of my favorite hill workouts is to go up 2% on the incline every minute up to 10% then reverse it the same way. The trick is to not hold on, that is cheating. You certainly have nothing to hold on to outside.

4) Throw in resistance to the mix. Run hard for .25 miles, jump off and pull ups/push ups/walking lunges, etc. The treadmill adds some great ways to get in a circuit workout. Below is one of my favorite treadmill circuits, enjoy.



Much Peace and Love 
~Nichole and Ruthie

Friday, November 3, 2017

Fit Friday - Cornbread and Your Powerhouse

Fit Friday on this beautiful November Friday. Hope you all had a wonderful Halloween and a fantastic start to this new month. Ruthie has brought us another fantastic recipe to add to you list. She is bringing in some great fall flavors today with a yummy cornbread recipe. Then check out my powerhouse workout.

Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in!  Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in! www.cookingwithruthie.com
Jalapeno Honey Cornbread is fast and easy to make, but tastes like you spent oodles of time on it! The bit of jalepeno kick in this recipe makes it taste amazing.  It takes it right over the top! :)  Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in! www.cookingwithruthie.com
 Jalapeno Honey Cornbread is great with all kinds of chili's! Some of our favorites with it are: Elk Chili, Green Chili Black Beans, Slow Cooker Southwest Chicken Chili. Enjoy making this Jalapeno Honey Cornbread in either a cast iron skillet for family style or muffin tins for individual servings! Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in! www.cookingwithruthie.com
Jalapeno Honey Cornbread
Recipe Type: Appetiser
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 cup flour
  • 1 cup cornmeal
  • 2 tablespoon honey
  • 4 teaspoon baking powder
  • 1 teaspoon salt
  • 1 cup buttermilk
  • 1 egg
  • 2 tablespoon water
  • 2 tablespoon olive oil
  • 2 tablespoon sweet n spicy jalapenos, chopped
Instructions
  1. Preheat oven 450 degrees F.
  2. In a large mixing bowl combine all dry ingredients.
  3. Heat olive oil in a large cast iron skillet until hot and coats the skillet.
  4. Make a well in the dry ingredients and add all remaining ingredients; stir until just combined.
  5. Pour batter into hot skillet and bake 12-18 minutes or until golden brown.
  6. Remove from oven and brush with melted butter, if desired.
  7. Slice and serve. 

Jalapeno Honey Cornbread is not your average cornbread recipe! It has a fabulous jalapeno kick that takes it over the top!

  All right folks, let's talk power house. Why? Because we use our power house, our core, for every movement we do. When I talk core I am not talking about ripped abs and fitting into those perfect jeans. I am talking your power house, I am talking about the spot where all of your energy and movement stem from. Of course those skinny jeans are a bonus, they just aren't the most important reason to do core. I do core to run faster, play longer, pick up my littles ones easier, bring in the groceries, the list goes on and on.

I love power lifts and I know that those strengthen all through my core. But I also will throw in a solid core workout at the end of my run or spin class at least once a week. And when I say a core workout I don't mean 5 minutes of plank and 100 situps, I get bored way before that. I need variety and I need stuff that gives me a challenge I enjoy. Which brings me to the workout for this Fit Friday.

For today's core workout you need 10 minutes and a weighted ball:


Happy Fit Friday!  
Much Love and Peace~ Nichole and Ruthie

Friday, October 27, 2017

Fit Friday - Healthy Fudge Brownies and Having a Healthy Halloween

Fit Friday is here on this Halloween weekend! If you are wanting a healthier treat this weekend Ruthie is giving you a fantastic option, Healthy Fudge Brownies. Check it out along with some tips to stay on the healthy side of this Halloween.

Healthy Fudge Brownies have only 4 ingredients and are packed with protein and antioxidants!  Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com
 Healthy Fudge Brownies are packed with all kinds of wonderful health benefits! The cacao has antioxidants that help our bodies. Antioxidants protect the body from damage caused from harmful molecules that are called free radicals. Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com
The Healthy Fudge Brownies also have protein in the almond butter that will help fuel your body! These brownies are so fudgey delicious and decadent while being healthy for you at the same time! Who would or could say no to that?!  Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com



Healthy Fudge Brownies
Recipe Type: Main
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 18
Ingredients
  • 3 cups pumpkin puree
  • 2 cups baking cocoa
  • 1 1/2 cup almond butter
  • 2/3 cup coconut sugar
  • 1 cup carob chips or semi-sweet chocolate chips
  • 1/3 cup milk chocolate chips, for garnish
Instructions
  1. Preheat oven to 350 degrees F.
  2. Coat 9x13 baking pan with cooking spray.
  3. In a large mixing bowl combine pumpkin, cocoa, almond butter, coconut sugar; mix until combined.
  4. Add carob chips; mix to incorporate.
  5. Press into prepared pan and bake 25-30 minutes or until a toothpick removes mostly clean.
  6. (meaning a small amount sticking to it but not the whole toothpick covered)
  7. Allow to cool on cooling rack.
  8. Once cooled melt garnish chocolate in a microwave for 20 seconds, drizzle over brownies, allow to set, then cut and serve.
  9. Enjoy!

Healthy Fudge Brownies are THE brownies you need in your life. The secret is, they are healthy and still taste amazing! 

  It is Halloween time, that means parties and candy are becoming the norm over the next few days. At my house it is even amplified a bit with a kiddo that was my Halloween treat 5 years ago, so we add an extra party and some birthday cake to the mix. With that in mind today I have some Halloween Healthy tips for you, the goal is to make it to Wednesday  not feeling too far off the mark.


Much Love and Peace

~ Nichole and Ruthie

Friday, October 20, 2017

Fit Friday - Perfect Fall Salad and Hitting the Trails

Happy Fit Friday on this gorgeous fall day. I just got back in from a beautiful run out on quiet leaf filled streets with my dog. Now it is time to enjoy the rest of this beautiful Fit Friday day!

Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall!  Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall! www.cookingwithruthie.com
 Apple Cucumber Tossed Salad is a simple yet delicious side that can be ready in minutes! If it were me, I'd first make it to compliment the main dish at dinner and then eat the leftovers the next day for lunch! I would add chicken or salmon and just enjoy the rich flavor while eating a healthy meal that is good for you! Let the meal love you back!  Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall! www.cookingwithruthie.com
 Apple Cucumber Tossed Salad goes great with our Red Wine Dijon Vinaigrette or our Apple Cinnamon Vinaigrette dressing! We hope you enjoy this salad and our dressings as much as we do!  Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall! www.cookingwithruthie.com



Apple Cucumber Tossed Salad
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 6
Ingredients
  • Tossed Salad:
  • 4 cups mixed greens
  • 1 fuji apple, seeded and medium diced
  • 1 english cucumber, 1/4 inch sliced
  • 1/3 cup golden berry blend (dried blueberries, cranberries, cherries, golden raisins)
  • 2 tablespoons raw sunflower seeds
  • Apple Cinnamon Vinaigrette:
  • ¾ cup dijon mustard
  • 2 egg yolks
  • ¼ cup red onion, minced
  • 1 cup cider vinegar
  • 1 cup apple cider
  • 2 teaspoon fresh lemon juiced
  • 1½ cups olive oil
  • ½ tablespoon cinnamon
  • 1-2 tablespoons agave
  • sea salt and pepper, to taste
Instructions
  1. Combine all salad ingredients in a large serving bowl; toss to distribute.
  2. Serve with dressing.
  3. Enjoy!
  4. Apple Cinnamon Vinaigrette:
  5. Place the egg yolks, mustard, lemon juice, cinnamon, some salt and pepper, and vinegar in a blender.
  6. Blend and slowly drizzle in oil to emulsify.
  7. Allow to continue blending and slowly add the apple cider and agave as it thickens.
  8. Add additional seasonings if needed.
  9. (Add more cider to thin it out if needed.)
  10. Enjoy!

Apple Cucumber Tossed Salad is a nutritious side that your body will thank you for! 


Fall is here and the leaves are gorgeous! I live in Utah, beautiful mountains just a few minutes away, it is a bit of heaven. Although I will admit, fall in Ohio and back is east is pretty gorgeous too. I went to college in Ohio, I hated the winters and summers there but fall was breathtaking with all of the trees. With all of that said today we are talking about trail running.

Trail running gives us a chance to change up your scenery and enjoy a little more of this world. It also gives you some other benefits:

1) The softer surface is good for you body. Less impact on your knees and joints is nothing but good!

2) It is great for your core. More stability means you are using more muscles.

3) All over balance...and I don't mean physical balance. I am all about a well balanced life, that means body, mind, and spirit. Nature and being outside connects our spirit to something greater than ourselves. The trails will bring you much needed balance in life!










So, get outside and enjoy this beautiful weather!

Happy Fit Friday! Much Love and Peace~ Nichole and Ruthie


Friday, October 13, 2017

Fit Friday - Healthy Poppyseed Chicken and 30 Days of Core

Happy Fit Friday everyone! Our favorite Ruthie is here with a healthy spin on one of my favorite childhood dinners. Check it out along with our 30 days of core.

Poppyseed Chicken with Rice is a family favorite made healthier with some of our favorite "healthy tricks"!  Poppyseed Chicken with Rice is a family favorite made healthier! www.cookingwithruthie.com
 Poppyseed Chicken with Rice is one of our most used recipes in our family recipe box! Even my son, who has always been my pickiest eater, loves it. This is actually his favorite meal and we often make it for his birthday!  Poppyseed Chicken with Rice is a family favorite made healthier! www.cookingwithruthie.com
Here's how I reduced fat and calories from the original recipe of Poppyseed Chicken with Rice and "skinnied" it down to make it healthier! Let's get to it. . . I used light sour cream instead of regular sour cream, whole wheat ritz crackers instead of the normal ritz crackers, and fat free cream of chicken soup instead of the full-fat cream of chicken soup. The original recipe also called for 1 cup of butter in the sour cream cream of chicken mixture but I took that out completely. In the ritz cracker mixture, it called for another 1/2 cup butter which I reduced to 1/4 cup. I love our "skinnied" version of Poppyseed Chicken with Rice tastes amazing and you can't even tell that any changes have been made!! Poppyseed Chicken with Rice is a family favorite made healthier! www.cookingwithruthie.com



Poppyseed Chicken with Rice
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 4-5 chicken breasts, boneless/skinless
  • 1 (16ounce) container of light sour cream
  • 1 (22.6 ounce) can of fat free cream of chicken soup
  • 2 sleeves of whole wheat Ritz crackers
  • 1/4 cup butter, melted
  • 1 tablespoon poppy-seeds
  • 6 servings brown rice, prepared according to directions
Instructions
  1. Preheat oven to 350 degrees F.
  2. Brown and cook chicken in a frying pan.
  3. Once chicken is cooked all the way through, cut into small cubes or shred.
  4. Meanwhile combine sour cream and cream of chicken soup in a mixing bowl; mix to combine.
  5. Put the 2 sleeves of Ritz crackers, butter, and poppy-seeds into a gallon zip top plastic bag.
  6. Seal the bag and crush the Ritz crackers.
  7. Place chicken in the bottom of 9x13 baking pan.
  8. Add the sour cream and cream of chicken mixture.
  9. Top with the Ritz cracker mixture.
  10. Do not cover and bake for 35-40 minutes or until the edges are bubbly and the top is golden brown.
  11. Serve over brown rice.
  12. Enjoy!

Poppyseed Chicken with Rice is healthy, quick and easy meal with only 6 simple ingredients!

  I teach an awesome boot camp class twice a week. One of the reasons I love this class is because the people that come are dedicated and always up for a challenge. So that is what we do, we take on new challenges every 30 days, a fitness and a nutrition challenge.  We talk about ideas and get a feel for what people are needing, especially for the nutrition challenge.

One of my favorite ways to take on the fitness challenge is 30 days of different exercises. These aren't overly challenging moves, but they force everyone to think about moving everyday. Getting in exercise doesn't need to be overly challenging and complicated, but it does need to be consistent and often (more days than not).

Here is one of my favorite challenges so far. Thirty days of core.


30 situps
3x30 sec. planks
30 bicycles (each leg)
30 leg drops
30 v-ups
30 russian twists
15 situps
15 pushups
30 sec side planks each side
30 weighted situps
30 single leg drops
15 v-ups
15 bicycles each leg
30 plank with jacks
30 straight leg situps
30 windmill situps
30 russian twists
3x30 sec planks
30 situps
15 v-ups
15 plank jacks
30 single leg drops
30 weighted situps
30 v-ups
30 pushups
30 russian twists
30 straightleg situps
30 windmill situps
30 leg drops
30 v-ups
30 bicycles each leg
30 plank with jacks
10 v-ups
10 pushups
10 v-ups
Thirty days of consistently doing something for your core. Not just for that awesome flat-toned belly but in order to make sure your power house is ready for any future challenge you want to take on.

Much Love and Peace~
 Nichole and Ruthie

Sunday, October 8, 2017

A World of Hope Among the Hopeless

It has been along time since I have posted much besides Workout Wednesdays and Fit Fridays but today I decided it was time.

Last night my husband got home from work and I told him I needed a long run. I needed a therapy run. A run for my soul. A run for my mind.

This morning I headed out the door. Instead of turning on my book and getting lost in someone else's world I put on some chill background music and got lost in my own world. I let my thoughts go where ever they needed with a slight hope that by the time I got back to my door I would have all the answers I needed, it didn't happen that way but I did have some thoughts that were strong and made me grateful for who I am now.

In today's world hopelessness is in abundance, we see it every where around us, we see it every time we turn on the news. I have shed many tears in the last couple of weeks for those that have succumbed to that hopelessness. Those souls that were in so much pain and so lost in the dark that they couldn't find their way out.

But we also live in a world where there is hope and love. A world where one will risk it all in order to save another. I have been heart broken that not everyone can live in this world of love and hope that I strive to raise my children in. A world I wish I would have grown in.

As I ran today I only stopped once, the tears slowing my pace as I realized what an amazing man I married. A man that I know can not only help raise my children in a world of love and hope, but he can also teach my children how to spread that hope.

The question I came home with, the one I ask all of you....how can I spread hope?

Friday, October 6, 2017

Fit Friday - Heirloom, Tomato, Steak and Blue Cheese Salad and Basic Nutrition Tips

Fit Friday is bringing a yummy salad to the table and some basic nutrition tips. Enjoy!

Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours!  Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours! www.cookingwithruthie.com Heirloom Tomato, Steak, Blue Cheese Salad goes beautifully with our Red Wine Dijon Vinaigrette from Wednesday!  We love this Herbed Flank Steak recipe so we got two meals out of it. . .  dinner one evening and then lunch the next day on this Heirloom Tomato, Steak, Blue Cheese Salad is the perfect way to use up those steak leftovers and have a nice lunch too! Or grill some steak just for this salad and enjoy an amazing dinner that will fill you up!  Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours! www.cookingwithruthie.com
 Heirloom Tomato, Steak, Blue Cheese Salad is the perfect salad to make with steak leftovers! My family could not get over how yummy the tomatoes were! They really are as good as they look!! They added so much flavor and went along great with all of the other ingredients!  Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours! www.cookingwithruthie.com



Heirloom Tomato, Steak, Blue Cheese Salad
Recipe Type: Salad
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 2
Ingredients
  • 3 cup mixed salad greens
  • 3 heirloom tomatoes, thick sliced
  • 1/2 cup blue cheese crumbles
  • 1/3 cup pinenuts
  • 1/2 cup [url href="https://cookingwithruthie.com/2017/10/02/red-wine-dijon-vinaigrette/" target="_blank"]red wine dijon vinaigrette[/url]
  • 2 tablespoon fresh thyme to garnish
  • 8 slices herbed flank steak
  • [url href="https://cookingwithruthie.com/2017/07/19/herbed-flank-steak/" target="_blank"]Herbed Flank Steak:[/url]
  • ½ bunch parsley
  • ½ bunch cilantro
  • 3 green onions
  • 1 clove Garlic
  • ¼ shallot (1/8 cup)
  • 10 thyme sprigs, stems removed
  • 10 oregano sprigs, stems removed
  • 10 basil leaves
  • ½ cup olive oil
  • 1- 2 pound flank steak
Instructions
  1. Divide greens between two serving plates.
  2. Divide remaining ingredients onto each salad.
  3. Serve with Red Wine Dijon Vinaigrette.
  4. Herbed Flank Steak:
  5. Combine all ingredients in blender- excluding steak.
  6. Pulse until herbs are minced.
  7. Place flank steak in ziptop plastic baggie or container with a lid.
  8. Add herb marinade, coat meat, place in fridge for 3-6 hours.
  9. Heat on grill to medium high, cook 5-7 minutes per side or until desired doneness is achieved.
  10. Allow to rest for 5 minutes, slice and serve!
  11. Enjoy!

Heirloom Tomato, Steak, Blue Cheese Salad is a flavorful way to enjoy a healthy lunch or dinner that tastes amazing! 

  Last week we talked about some of my favorite general fit tips, as promised, this week is some awesome nutrition tips. We are sticking with the basics for these tips, far too often the basics get lost as we try to over complicate in hopes of finding some secret answer.

Nutrition Tips

1- Drink your water! We all know this one and yet it seems to be forgotten or pushed to the side a lot. This doesn't mean that you need to walk around with a gallon jug all day. But do be aware and strive to get a minimum of 64 oz/day. That is a minimum folks.

2- Learn to read labels. You need to be aware of what you are eating. My clients are often surprised when they read the labels to their favorite foods.

3- Avoid eating out too often. This is a big one for a lot of my clients. Lunch is often grabbed at the closest place to work and dinner picked up on the way home. These days that doesn't mean a bunch of fast food, that is how many of my clients justify eating out 5+ times a week. You still don't know what exactly is in your food.

4- Produce is a must! I don't care if you love your veggies or fruit, learn to love them and eat them.

5- Avoid the box as much as possible. I realize that it isn't always possible. I am a mom of four kids. Kids with picky eating habits and busy schedules, sometimes the box and the microwave are a life saver. But limit it.

6- Plan and prep! This is important for every single one of you. Plan out menus so that you aren't left wondering what to eat when you are starving and your stomach is talking louder than your head. Keeps snacks handy. And if you are a Sunday prep fiend, stick with it and get it done. If you are struggling with the day to day you need to learn to become the Sunday prep fiend. It can save you!

We can't all be pros in the kitchen like our own miss Ruthie, but that shouldn't stop you from becoming a nutrition pro.

We can't all be amazing in the kitchen like miss Ruthie.

Have a great weekend!
 Much Peace and Love ~Nichole & Ruthie

Friday, September 29, 2017

Fit Friday - Egg White Cabbage Bowl and Some Basics to Remember

Hello Fit Friday! Ruthie has come to play with a power recipe today. And I am reminding everyone of some of those all important basics when it comes to fitness.

 Egg White Cabbage Bowl is a power breakfast or lunch!  Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com
 Egg White Cabbage Bowl will start your day off right! I love how quick and easy this is to make! I personally just love to eat this before I go to the gym. I find that it sustains me through my amazing work out that Nicole has planned for me! She always reminds me that protein is one of the best things that I can give to my body! Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com
 The Egg White Cabbage Bowl gives you the protein you need to fuel your body and will leave you feeling perfectly energized! This healthy meal will keep you going through out the day and feeling great!
 Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com   Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com

Egg White Cabbage Bowl

Recipe Type: Breakfast
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 4 leaves of green cabbage
  • 1/3 cup cilantro, rough chopped
  • 1/4 cup white onion, minced
  • 2 tablespoons red pepper sauce
  • 1 cup egg whites or egg replacer
  • sea salt and pepper to taste
Instructions
  1. Place 2 cabbage leaves on each serving plate.
  2. In a small saute pan scramble egg whites, salt and pepper to desired doneness.
  3. In a small bowl combine cilantro and onion; mix.
  4. Divide egg whites between cabbage bowls, top with red pepper sauce and cilantro/onion mixture.
  5. Serve and Enjoy!

Egg White Cabbage Bowl will sustain you through anything! Eat it before a work out or a big day to keep you going and feeling healthy!

  I am starting a new session of boot camp and I have had a few new clients with the start of the new school year, the school year is a slightly smaller version of New Years. With new clients, new groups, new fun I have also taken a step back into some of the basics. Today I am going to share 5 of my favorite general fitness tips. These are going to be exercise geared tips, next week I will talk some general dietary tips.
1. Move your body every days of the week. Notice I didn't say exercise every day of the week. We should exercise more days than not, but that doesn't mean on the "off" days that we sit in front of the t.v. all day. Instead you should still stretch, walk, play with your kids, etc.

2. Schedule exercise like an appointment.  Along that same note, get it done in the morning. It will be easier to keep that "appointment" if there isn't a bunch of other stuff to get in the way of it. It is also a fantastic way to start the day!

3. Don't skip out on the muscle building activities. I like to run, and if I have to pick something when time is limited I generally lean towards running. But I know my body looks, feels, and functions better when I am also getting the resistance work in.

4. Ramp it up slowly. Just because you ran marathons pre-kids doesn't mean you should head out on a 10 mile run today. And just because you used to squat a house doesn't mean you should try that today. Instead run a mile or two and slowly add a bit each week. And maybe just start with squating a tent.

5. Circuit train. Circuit training mixes in weights and cardio. It is a great way to get a lot done with limited time. You have to keep moving and keep your heart rate revved. It is also a great way to throw in cross training. If you tend to stick to the bike, running, or other grab some weights and some new movements.

Remember, these are just general tips but they are important whether you are a beginner or an expert you need to be smart.

Happy Fit Friday!! See you next week. :) 
Much Love and Peace~ Nichole and Ruthie

Friday, September 22, 2017

Fit Friday - Apple, Roaster Butternut Squash, Pepitas Salad and Fall Fit Tips

Today Fit Friday is all about Fall....Fall Fit Friday! Ruthie is here with a fantastic salad to try out during this beautiful autumn season. Can't wait! Then check out the fall fit tips from yours truly!

Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your autumn gatherings. . . anything from football games to thanksgiving dinner!  Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your fall gatherings! www.cookingwithruthie.com
 Apple, Roasted Butternut Squash, Pepitas Salad is heavenly with our Apple Cinnamon Vinaigrette from last week!  Ohhhhh my.  You're taste buds won't even be able to handle it!  Then, we're tossing on some of our Honey Cinnamon Roasted Butternut Squash from Wednesday and every guest at your table will be so impressed!   Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your fall gatherings! www.cookingwithruthie.com
 Apple, Roasted Butternut Squash, Pepitas Salad. . . are you familiar with Pepitas?  The name pepita comes from the Mexican Spanish phrase, pepita de calabaza, which translates to “little seed of squash.” Pepitas often refer to the seeds of pumpkins, although they can also come from other varieties of squash.  Raw pepitas are flat, oval-shaped green seeds that are removed from pumpkins and then dried for eating.  These pumpkin seeds may be little, but they sure pack a lot of nutrition, including: 1) Protein: Each one-ounce serving of pepitas provides a whopping ten grams of protein. Talk about an ideal post-workout snack! 2) Dietary Fiber: Pepitas also provide three grams of dietary fiber to support a healthy digestive system. Foods rich in fiber can help lower “LDL” bad cholesterol levels. 3) Minerals: Pumpkin seeds are also a great source of minerals like phosphorus, magnesium and zinc. Phosphorus is important for bone health, magnesium is involved in over 600 chemical reactions in the body and zinc supports immune system health. 4) Iron: A single serving of pepitas provides 15 percent of the recommended daily value for iron. This mineral is important for transporting oxygen-rich red blood cells throughout the body. 5) Essential Fatty Acids: High in plant-based omega-3s (known as alpha-linolenic acid or ALA), pepitas can help lower inflammation levels and offer balance to your diet. 6) Antioxidants: Pumpkin seeds contain numerous compounds with antioxidant capabilities. One such compound, vitamin E, is available in a wide variety of forms in pumpkin seeds. Vitamin E offers significant protection against free radicals and toxins. ** for more information go to Nut.com Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your fall gatherings! www.cookingwithruthie.com



Apple, Roasted Butternut Squash, Pepitas Salad
Recipe Type: Salad
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 2
Ingredients
  • 4 cups mixed greens
  • 3 cups cinnamon [url href="https://cookingwithruthie.com/2017/09/20/honey-cinnamon-roasted-butternut-squash/" target="_blank"]honey cinnamon roasted butternut squash[/url]
  • 1 fuji apple, de-seeded and thinly sliced
  • 2 tablespoons red onion, minced
  • 1/4 cup raw pepitas
  • serve with [url href="https://cookingwithruthie.com/2017/09/15/apple-cinnamon-vinaigrette/" target="_blank"]apple cinnamon vinaigrette[/url]
Instructions
  1. Divide greens between two serving plates.
  2. Top greens with remaining ingredients; divided equally.
  3. Serve with Apple Cinnamon Vinaigrette.
  4. Enjoy!

Apple, Roasted Butternut Squash, Pepitas Salad is a beautiful autumn creation waiting to impress all your guests!

  Fall is in the air. That means crisp fresh air and craziness at my house. Really....I have a love-hate relationship with Fall. I love the crisp air, I love the leaves, I love feeling the cool sunshine on my face. I hate how busy my husband gets and feeling like winter is right around the corner.

Now, let's talk Fall Fit Tips. Every season requires fresh motivation;

1-Enjoy those leaves I was just saying that I love. I already have some shorter hikes planned with baby girl during preschool hours. And I have some high hopes for a trail run or two.

2-Layer up. It is a little cooler as I walk out the door. The stubborn me sucks it up and deals with the cold for a bit. The smart me throws on a light weight shirt that I can wrap around my waist once I get warmer.

3-Be safe. I have had to dig out the head lamps and reflective vests if I am leaving at all before 7. During the summer I can keep those packed away as long as I don't head out before 6am...that start time gets a little later with the colder air. Unfortunately the kids schedules don't start any later.

4-Germs are in abundance, especially if you have kids in school. Lysol! Wash hands! At the gym be sure you are wiping down equipment, even if it is dry it doesn't mean that sweat isn't there!

5- Enjoy fall produce. For me that means lots of apples. It also means my mom is making the last batch of fresh salsa that will be downed in one sitting.

Enjoy the season folks!

Much Love and Peace
~ Nichole and Ruthie

Friday, September 15, 2017

Fit Fridays - Fall Salads and Fall Workouts


Apple Cinnamon Vinaigrette is everything autumn. . . apples, apple cider, cinnamon, with a fresh squeeze of lemon to finish it off.  It's SOoooo good and will show up again next week with a lovely autumn salad~ Apple, Roasted Butternut Squash, Pepitas Salad!  Apple Lemon Vinaigrette is the perfect dressing for autumn salads! www.cookingwithruthie.com

I woke up to a cool rainy morning.....it is wonderful. The dog days of summer are leaving and fall is sliding in to take it's place. That means cooler temps and yummy apples! Ruthie is here with some apple flavors for your salad and I am heading to the track. Have a wonderful day!

Apple Cinnamon Vinaigrette is the perfect dressing for autumn salads!  Miss Nichole from Pure Clean Fitness is here to hang out with us.  I love having her visit and inspire our fitness!  A Healthy Recipe,  Apple Cinnamon Vinaigrettte from me +   workout from Nichole = a healthy, happy, and balanced life!
  Apple Lemon Vinaigrette is the perfect dressing for autumn salads! www.cookingwithruthie.com
I love delicious and healthier salad dressings, even though I enjoy just a touch of dressing with my salads that way I can still taste the rest of the salad too!  Apple Cinnamon Vinaigrette is amazing and some of my other favorite salad dressings are Lemon Honey VinaigretteTomato Jalapeno Vinaigrette, and Raspberry Balsamic Vinaigrette!  Apple Lemon Vinaigrette is the perfect dressing for autumn salads! www.cookingwithruthie.com

Apple Cinnamon Vinaigrette

Recipe Type: Appetiser
Author: Ruthie
Prep time:
Total time:
Serves: 12
Ingredients
  • 3/4 cup dijon mustard
  • 2 egg yolks
  • 1/4 cup red onion, minced
  • 1 cup cider vinegar
  • 1 cup apple cider
  • 2 teaspoon fresh lemon juiced
  • 1 1/2 cups olive oil
  • 1/2 tablespoon cinnamon
  • 1-2 tablespoons agave
  • sea salt and pepper, to taste
Instructions
  1. Place the egg yolks, mustard, lemon juice, cinnamon, some salt and pepper, and vinegar in a blender.
  2. Blend and slowly drizzle in oil to emulsify.
  3. Allow to continue blending and slowly add the apple cider and agave as it thickens.
  4. Add additional seasonings if needed.
  5. (Add more cider to thin it out if needed.)
  6. Enjoy!

Apple Cinnamon Vinaigrette will make your autumn salads even that much more fabulous! 



  Fall is here and we are heading to the track to enjoy this beautiful weather! I have three kids back in school, which means baby girl and I get some one-on-one time. We love getting outside to enjoy some fresh air during girl time!

This week we are heading to the track. Nora will run a couple laps with me, but she also loves to get out of the stroller and play while momma runs a few solo laps. Baby girl loves to be held while we do some lunges, push ups with kisses at the bottom, and sits on my belly while I do leg drops. We have fun together!




Have an awesome Fit Friday! 
Much Love and Peace~ Nichole and Ruthie

Friday, September 8, 2017

Fit Friday - Pork Loin Cabbage Bowl and Clean Air

Happy Fit Friday everyone! I have a crazy day ahead of me, as I am sure a lot of you do. We are getting ready to head to California with the whole crazy crew. A couple of beach days, a Disney day, and a whole of family fun days. Before I head up to pack for everyone I wanted to share this deliciousness from Ruthie and a good reminder to check the air before heading out for your long runs.

Pork Loin Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly!   Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com
 The Pork Loin Cabbage Bowl with Papaya Slaw reminded my daughter of one of her favorite foods.. lettuce wraps from P.F. Chang's China Bistro. If you love lettuce wraps, you are bound to love these! Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com
 I shared this Pork Loin Cabbage Bowl with Papaya Slaw  last week and she couldn't get over the amazing flavors in the pork loin and the papaya slaw! She found it to be the perfect combination and I hope that you do too! Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com
 Pork Loin Cabbage Bowl with Papaya Slaw uses a recipe I shared not too long ago... Papaya Pineapple Slaw  It's the perfect way to top off this Pork Loin Cabbage Bowl! It is quite tasty with fresh papaya, pineapple, red onion, green peppers, cilantro, and finely shredded green cabbage!  Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com


 
Pork Loin Cabbage Bowl with Papaya Slaw
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 2 pound pork tenderloin, fat and silverskin removed
  • 2 teaspoons sea salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon thyme leaves
  • 12 cabbage leaves in shape of bowls
  • 2 cups papaya pineapple coleslaw
  • 1/4 cup minced cilantro leaves
Instructions
  1. Preheat oven to 350 degrees F.
  2. Place pork loin on the center of baking sheet; set aside.
  3. In a small bowl combine spices; stir to combine.
  4. Rub spice mixture on both sides of pork loin and bake for 23-30 minutes or until reaches 145 degrees F in the center.
  5. Let sit 5 minutes, slice into 1/2 inch thick slices, serve 3 slices pork loin in 2 cabbage bowls, top with coleslaw, and cilantro.
  6. Enjoy!
 Pork Loin Cabbage Bowl with Papaya Slaw is a healthy meal for any day full of the perfect combination of fresh flavors! 

Fit Friday is all about breathing and air today. If you don't live in the Westerner states you may not be struggling with some of this crazy air that we are, instead you may be dealing with crazy wind and lots of rain. I guess we all have our problems right now. Where I live we are dealing with hazy skies and shallow breathing. The smoke from fires has ruined my crisp air and pretty mountain views. But along with the loss of my views I have also found myself studying the air quality reports and debating heading out for runs.

Today's fit tips come from a few different clinics and pulmonary specialists as a reminder that there are days the treadmill isn't so bad.

Health problems caused by air pollution:
  • Headaches
  • Irritation of the eyes, nose and throat
  • Damage to airways of the lungs
  • Increased risk of asthma development
  • Worsening of existing asthma or other lung conditions
  • Increased risk of heart attacks and strokes
  • Increased risk of death from lung cancer and cardiovascular disease
So if you are one of the lucky ones to be stuck on the treadmill this weekend mix it up and make it fun. 
Watch a great movie, my favorite treadmill movie is Footloose. Dancing and music, you can't go wrong. I also love intense movies that I can get lost in.
Do a speed for hill workout. Constant change helps keep it a little fresher and a little bit more fun.
Lastly, go to a gym with some awesome people watching!

Be safe. Be healthy. Be fit.

Happy Fit Friday! 
Much Love and Peace ~ Nichole and Ruthie

Friday, September 1, 2017

Fit Friday - Mediterranean Chicken Flatbread and Workout Clothes

Happy Fit Friday folks! Ruthie has brought us a delicious recipe from the midst of her new Gigi life. And I am talking workout clothes. Why? Because workout clothes have become so expensive and I am getting a bit tired of having clients come in that can't or won't do certain moves because it just doesn't work without a boob popping out or a seam bugging. Let's get to it:

Mediterranean Chicken Flatbread is a mouth-watering lunch or it's even filling enough for dinner too!   Happy Labor Day Weekend. . . this recipe will also make a fabulous picnic lunch!  Mediterranean Chicken Flatbread is mouth-watering and filling enough for dinner! www.cookingwithruthie.com
Mediterranean Chicken Flatbread starts out with a fresh whole grain flatbread, then a smear of humus, and layers of cucumber and thinly sliced red onion, followed by grilled chicken breasts, cilantro, and lemon wedges.  Finally, the Yogurt Cucumber Sauce is the mouth-watering finish to the whole meal experience!    Mediterranean Chicken Flatbread is mouth-watering and filling enough for dinner! www.cookingwithruthie.com
 Wow. . . they're SO good!!  I recently took these Mediterranean Chicken Flatbread to my daughter and her husband when my new little grandson was born and they loved them!  They are simple to make, have lots of fresh ingredients, and make healthy taste sinfully delicious!  Mediterranean Chicken Flatbread is mouth-watering and filling enough for dinner! www.cookingwithruthie.com


Mediterranean Chicken Flatbread
Recipe Type: Main
Author: Ruthie
Prep time:
Total time:
Serves: 4
Ingredients
  • 4 whole grain flat bread
  • 2 cups grilled or roasted chicken breast, thinly sliced
  • 1 cup humus
  • 3 petite cucumbers, thinly sliced (I used a vegetable peeler)
  • 1/2 red onion, thinly sliced
  • 1/4 cup cilantro leaves
  • 1/4 lemon wedges
  • Cilantro Yogurt Sauce:
  • 3/4 cups plain yogurt
  • 1/4 cup finely diced onion
  • 1 cup cilantro leaves, chopped
  • 1 tablespoon fresh mint
  • 1/8 teaspoon ground coriander
  • 1 tablespoon fresh lemon juice
  • sea salt and pepper to taste
Instructions
  1. Place flatbreads on serving plates, spread 1/4 cup humus on each.
  2. Then divide cucumber, red onion, and chicken on flatbreads.
  3. Garnish with cilantro leaves and lemon wedges.
  4. Cilantro Yogurt Sauce:
  5. Combine all ingredients in a small mixing bowl; mix to combine.
  6. Serve with flatbreads.
  7. Enjoy!

Mediterranean Chicken Flatbread will make your Labor Day weekend even more fabulous!

  It seems like the gym as become quite the runway these days. I will be honest, I switched from a big box gym to a family friendly rec center. It is a much tamer runway but can still be a runway. With so much focus on being cute and stylish we sometimes forget about some of the more important reason we buy workout clothes, to actually workout in them. Today's Fit Friday is all about tips for finding good workout clothes.

1) First and foremost think of the activities that you are wanting to do. Different activities require different types of clothes and support. You don't want to wear a less supportive yoga sports bra when you hit the trails for a 6 mile trail run.
2) Try it on! I hate trying on clothes but with workout clothes it is a must. If a top is too tight I am not going to workout in it because it is going to make it hard to breathe and/or I will be way to self conscience. If my shorts are a bit too baggy I know that I will constantly be pulling them up and they will soon end up at the bottom of the drawer. If there is a seam that rubs wrong it will drive me crazy every time I move and once again an article of clothing will be shoved to the bottom of the drawer.

3) Breathable fabric. Cotton is not a good type of material to workout in! You want fabric that will breathe and not collect sweat.

and finally:

4) Don't buy it if you won't wear it! All the cutsie patterned shorts are adorable, but if you know that you are a black shorts girl stick with the black shorts. 


Workout clothes are expensive, spend your money wisely folks!

Happy Fit Friday! 
Much Love and Peace~ Nichole and Ruthie

Wednesday, August 30, 2017

Workout Wednesday - Back To It

I am back into full swing at the gym! I love when school is back in session! My older girls are are in elementary school and my little guy is in preschool three days a week. Three days a week I am at the gym and hitting the weights! I am only in the first week, but I am already feeling stronger, better.

Today I dug out the jump rope to get going with the fun. If you can't do double unders stick with singles.
After you're done with the jump rope grab a ball, grab a bar, and pull out the box. We are using some of the favorites and having fun doing it.


Saturday, August 26, 2017

National Dog Day

My house is chaotic, it is no secret and anyone that knows us would probably laughingly agree. With four kids and one dog, an old yorkie named Harley, one may wonder what prompted a new puppy last spring. And not just any puppy, a lab, a very energetic puppy.

My husband and I had our reasons and we still do even after a few hundred dollars in repairs and replacements. One of which is my son Ryker, every boy needs a dog especially when that boy has three sisters.

Another big reason is that we love to run and go to the lake, neither of those things we can do with an old yorkie. We wanted a dog we could train to run a few miles on the road with us, a dog we could explore the trails with, a dog could jump in the water and swim circles around the kids. And in comes Joey.

A few things about running with a dog.

1) Don't start too young. They may double in size everyday, but that doesn't mean their bones and joints are ready to log miles quite yet. When I started running with Joey I would go out when my neighborhood was quiet, take him off his leash, and let him set pace for a mile. Even when on his leash I have always been very careful to let him set pace.

2) Make sure your dog is healthy and capable. When I started running with Joey I talked to the vet a little about it. We discussed distance, how often, and if it would be good for Joey. I got the go ahead and started having some fun.

3) Use a short leash. You don't want your dog running too far ahead or pulling you all over the place. Your best bet is to keep a short leash and your dog near by.

Remember a couple of these things and you will find yourself with a very enthusiastic training partner.