Wednesday, May 31, 2017

Workout Wednesday - Bar Circuit

It is Workout Wednesday and I am loving the gym daycare! Needed a breather from the kiddos, so to the gym we head. I love working out with barbells, mostly because I feel strong, a bit tougher when I am using the bars. Who doesn't love to feel a bit tougher?



For this workout you need to pick one weight and stick with it, I am going with 65lbs. That is a doable weight but also a weight that will challenge me. You want the challenge!




Friday, May 26, 2017

Fit Friday - Energy Bars and Summer Abs

Happy Fit Friday! It is a glorious last day of school at my house. Bring on summer...I think.

Wild Blueberry, Almond, Dark Chocolate Energy Bars are healthy and delicious!    Wild Blueberry, Almond, Dark Chocolate Energy Bars are healthy and delicious! www.cookingwithruthie.com
 Wild Blueberry, Almond, Dark Chocolate Energy Bars are perfect to take along on any of your adventures. . . we love to take them on road trips, up hiking, and they go with us to the pool too!   Wild Blueberry, Almond, Dark Chocolate Energy Bars are healthy and delicious! www.cookingwithruthie.com
 I love raw bars and bites Wild Blueberry, Almond, Dark Chocolate Energy Bars are a delicious and healthy snack! Check out my other varieties of Raw Bars or Bites- Cherry Pecan Dark Chocolate Bites, Coconut Sunflower Seed Power Bites,  Berry Medley Raw Bars, Chocolate Trail Mix Power Bites, Almond Joy Power BitesDark Chocolate Raw Bars, Healthy Power Bites, and Almond Power Bites. Wild Blueberry, Almond, Dark Chocolate Energy Bars are healthy and delicious! www.cookingwithruthie.com
 Any of these recipes can be pressed into a pan to make bars or rolled into balls to make bites!  Any shape you make them just put them in an air tight container and then into the fridge… they’ll easily keep for up to week.  (if they stay around that long) Wild Blueberry, Almond, Dark Chocolate Energy Bars are healthy and delicious! www.cookingwithruthie.com


Wild Blueberry, Almond, Dark Chocolate Raw Bars
Recipe Type: Appetiser
Author: Ruthie
Prep time:
Total time:
Serves: 12
Ingredients
  • 1 cup whole oats
  • 1/2 cup almond butter
  • 1/3 cup honey
  • 1/4 cup milled flax seed
  • 1/4 cup chai seeds
  • 1/3 cup dried wild blueberries
  • 1/3 cup sliced almonds
  • 1/3 cup dark chocolate chunks
Instructions
  1. Combine all ingredients in mixing bowl.
  2. Using a wooden spoon; stir until combined.
  3. Press into 8x10 baking pan, cover, and refrigerate.
  4. Cut into 1x2 inch bars.
  5. Store in air tight container and refrigerate uneaten bars.
  6. Enjoy!

Wild Blueberry, Almond, Dark Chocolate Energy Bars

  School is out and summer is here! Our neighborhood pool opens up today, I know it is just the first day of many I will be in my bikini, seated poolside with four busy kids. The reality is I won't be sitting at all, instead I will have some crazy fun and steal a few jealous glances at those women sitting poolside and reading. Either way, crazy or relaxed, I will be in a bikini. So let's talk core.

We all know that abs are really made in the kitchen, but spending some workout time focusing on them can still help. It will also make you feel a bit more confident. As a mom that has had two c-sections I will take any extra confidence I can get.

Today's workout is a 10 minute ab routine. If you have a crazy day and just have a few minutes to do something this can be done on its own, or you can throw it onto the end of an awesome run.


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

Wednesday, May 24, 2017

Workout Wednesday - Leg Circuit

Happy Workout Wednesday! Are you guys ready for a new workout to add to that filadex in your brain? I loved this one this morning. It is the end of school so we have fun stuff going on there, hubbie is crazy busy with our boat business as Memorial Day Weekend is coming up, and I still have clients to train, so I needed something I could do at home today with not a ton of time.

All of these movements have been included in workouts in the past, but here are a couple reminders. 1) a hop switch is a lunge with a jumping switch to the other leg. 2) Broad jumps are a forward moving squat jump. Really move it forward, if you don't have room for 25 just turn around. 3) Have fun! Work hard! Don't short change yourself!


Monday, May 22, 2017

Fit Friday - Food Allergies

Fit Friday is a few days late this week...sorry about that. I was off adventuring in Lake Powell with my amazing family. This time down there my husband decided to adventure a bit farther down the canyons and cell service was absolutely zero. I will be honest, it was kind of nice. So this week we are starting our week with Ruthie and talking food allergies.

Cinnamon-Sugar Cupitas & A La Mode Ice Cream is in an edible cup with a creamy, nut-free, and egg-free ice cream!    Cinnamon-Sugar Cupitas & A La Mode Ice Cream is an edible cup with a creamy, nut-free, and egg-free ice cream! www.cookingwithruthie.com
I was recently introduced to A La Mode Ice Cream AND they're a dream come true for the 15 million people out there who have food allergies!  One in every 15 kids (or two per classroom) have an allergy to some kind of food.  Peanut allergy causes 200,000 emergency room visits each year.   So, it's so awesome that they're a homemade, small-batch ice cream made in a nut-free facility offering gluten-free and dairy free options too.  Cinnamon-Sugar Cupitas & A La Mode Ice Cream is an edible cup with a creamy, nut-free, and egg-free ice cream! www.cookingwithruthie.com
 I was so excited to share A La Mode Ice Cream with you that I just got right to creating this Cinnamon-Sugar Cupitas & A La Mode Ice Cream. . . it's like ice cream in a churro! Mmmmm...    Cinnamon-Sugar Cupitas & A La Mode Ice Cream is an edible cup with a creamy, nut-free, and egg-free ice cream! www.cookingwithruthie.com Cinnamon-Sugar Cupitas are simple to make in three easy steps. . .  Cinnamon-Sugar Cupitas & A La Mode Ice Cream is an edible cup with a creamy, nut-free, and egg-free ice cream! www.cookingwithruthie.com
.   Cinnamon-Sugar Cupitas & A La Mode Ice Cream is an edible cup with a creamy, nut-free, and egg-free ice cream! www.cookingwithruthie.com
This recipe is fun for a crowd to create and enjoy this summer with the edible Cinnamon-Sugar Cupitas, all the different varieties of A La Mode Ice Cream to pick and choose out of, and lots of fun toppings.   Cinnamon-Sugar Cupitas & A La Mode Ice Cream is an edible cup with a creamy, nut-free, and egg-free ice cream! www.cookingwithruthie.com


Cinnamon-Sugar Cupitas & A La Mode Ice Cream
Recipe Type: Dessert
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 12
Ingredients
  • 12 (5 inch) corn tortillas
  • 1/4 cup sugar
  • 3/4 teaspoon cinnamon
  • coconut oil cooking spray
  • 2 (1 pint) A La Mode Ice Cream
  • assorted toppings (I used mini M&M's, granola, toasted coconut, sprinkles, dark chocolate chunks)
Instructions
  1. Preheat oven 400 degrees F.
  2. On work surface lightly coat three tortillas with coconut oil cooking spray, place in zip top baggie and zip close.
  3. Microwave 15 seconds, remove from bag, place on work surface, sprinkle with cinnamon & sugar mixture.
  4. Lightly press into the crevice of reversed side of muffin tins. (I fit 3 to a muffin tin)
  5. Cook 10 minutes or until edges are lightly browned and tortilla is firm to touch.
  6. Cool on pan for 2 minutes and move to cooling rack to cool completely.
  7. To serve: add a scoop of A La Mode Ice Cream and desired add toppings.
  8. Enjoy!

Cinnamon-Sugar Cupitas & A La Mode Ice Cream is a refreshing summertime treat those with food allergies!  


This week for Fit Tips Ruthie asked me to get a bit more personal than usual, these are tips that are used at my house on a regular basis. Do I have you intrigued? Well, the recipe for the week may have given you a clue...we are talking food allergies.

My husband and I got married 5 years ago and I became an insta-mom to two beautiful girls, my bonus girls. Addy, the oldest, introduced me to the world of food allergies. She is allergic to wheat, dairy, eggs, peanuts, and tree nuts. Along with her allergies we also have my husband, he is allergic to poultry.

I often get asked what we eat or how I deal with it. Simply put, we eat most of the same foods you do, we just change it up a little a bit. Except for tatter tot casserole, we don't eat that at all. Once you learn what to look for and how to substitute it isn't that hard. Here are a few tips:


1) Meal plan. This is tip you have heard from me for a few different topics, hopefully by now it is getting drilled into your head.

2) Keep snacks on hand. Whether we are going to the movies or heading to a family party, we always have a few staples on hand. Addy loves Veggie Sticks and Multigrain Cheerios, both of which I can easily put into baggies and throw into the car. Fruit is always a great snack too. And send snacks, you can't rely on your friends and family to have the right food. It isn't fair to expect it. Again, this is one of those tips that I have thrown out there quite a bit. Are you getting the message yet?

3) Don't be afraid to experiment. After quite a few failed baking attempts I have finally found a flour that works great for cookies, cakes, and muffins. I have learned that I do better with substituting allergy safe ingredients in recipes that my family already likes whenever possible.

4) Keep it simple. My family does a lot of meals of a meat (flank steak), rice, and steamed veggies. Simple is easy, it is also generally healthier. No sauces, or a lot of extra seasonings.

5) Embrace the internet, there are blogs and lots of places to get more ideas from. Don't feel like you are all alone.

6) Let others know. Not only should you let others know for safety reasons, but you can also find new resources that way. All of Addy's teachers have been great at making sure they have Addy-safe treats in their classrooms, and they make sure other parents know not to brings certain types of treats for birthdays and what not.

Life with allergies is not an end all be all life. Just because Addy is allergic to wheat, dairy, and eggs doesn't mean I never send her to a birthday party where the other kids are going to be eating birthday cake filled with wheat, dairy, and eggs. No, instead I send her with her own treat that I have made through through trail and error to find something delicious, let the other parents know of her allergies, and remind her to have fun and be careful.

Have a totally awesome Fit Friday! (or Monday)
Much Love and Peace~ Nichole and Ruthie


Wednesday, May 17, 2017

Workout Wednesday - Treadmilling It

I love to run....this is probably not news to anyone that knows me or has read my blog before. Spring should be ideal outside running time, right?! Unless you have four kids who all take a day getting the flu and a husband that works like crazy, then you are a stir crazy mom that is staring out the window yearning to feel sunshine on your body and the road beneath your feet. These days happen, sometimes those days stretch into weeks. Here comes my new best friend, a treadmill.

This week's workout is on the treadmill folks. Besides being a home bound parent there are other reasons to run on the treadmill.

1) It can be forgiving than the road if you are experiencing aches and pains that come with running.
2) Lets you run necessary terrain. It is hard to train for a hilly race if you leave in the middle of flat fields for miles all around. Likewise, it is hard to train for flat races if you leave in the benches of gorgeous Utah mountains.
3) Safety. Running in snow or on dark roads isn't the smartest thing to do, or the funnest.
4) You can set your pace. Sometimes a track isn't always easy to get to, jump on the treadmill for your next speed workout. You can set your required paces and go the necessary distances.

Whatever your reason, the treadmill is there and waiting for you. Enjoy it!




Friday, May 12, 2017

Fit Tips - Spring Smoothies and Being Your Best You

Happy Fit Friday on this beautiful sunny day! I am loving the sunshine and time outside, whether I am running or just hanging out with the kiddos I definitely smile a bit more when the sun is shining down on me! Ruthie is here with a fantastic smoothie to start those sun shining  days with. And keep on reading for some healthy tips for mom in celebration of Mother's Day this weekend.

Strawberry, Citrus, Coconut Oat Smoothie is a healthy and refreshing breakfast or snack!  Strawberry, Citrus, Coconut Oat Smoothie is a healthy and refreshing breakfast or snack! www.cookingwithruthie.com
 SOOooooo, the weather is beginning to get warmer around our neck of the woods and that puts me in the mood for refreshing beverages that are reminiscent of spring!  The fresh berries are coming into season and the citrus season is on it's way out so I thought it might a great time of year to bring the two together. Strawberry, Citrus, Coconut Oat Smoothie is a healthy and refreshing breakfast or snack! www.cookingwithruthie.com
  Strawberry, Citrus, Coconut Oat Smoothie is going to be your new favorite healthy snack or breakfast this spring!  Some of my other favorite spring and summer time smoothie recipes are Blueberry Coconut Smoothies, Pineapple, Mango, Banana SmoothieRaspberry Coconut Oat Smoothie, and Blackberry Oat Smoothie Bowl. . . just to name a few!!  Strawberry, Citrus, Coconut Oat Smoothie is a healthy and refreshing breakfast or snack! www.cookingwithruthie.com

     

Strawberry, Citrus, Coconut Oat Smoothie
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 4-5 fresh strawberries
  • 1/2 cup vanilla fat free greek yogurt
  • 1/2 cup coconut milk
  • 1 cup ice cubes
  • 2 tablespoons shredded, sweetened coconut
  • 1/4 cup whole grain oats
  • 1 tablespoon fresh lime juice
  • 1 tablespoon agave
  • 2 tablespoons toasted coconut flakes
Instructions
  1. Combine all ingredients in blender, blend until smooth.
  2. Pour into serving glasses and garnish with toasted coconut flakes to serve.
  3. Enjoy!

Strawberry, Citrus, Coconut Oat Smoothie is a nutritious and delicious beverage anytime of day! 

 Today I am taking a slightly different approach to Fit tips for this week. We all know, at least I am hoping we all do, that this weekend is Mother's Day so today I want to focus on some tips to be a healthy mom. Now these tips aren't just for mom's, each and every one of you can take away something from this list, so pay attention!

I understand the crazy struggles of being a mom. I have many new clients come in to tell me that their children are out of the house, so now it is mom's turn to take care of herself. This is not healthy mom's, you need to be taking care of yourself from the get go, no when you are a middle age-over weight woman.

So let's talk about a few tips to keep you healthy now:

1) Consider yourself important too. Yes, I know your kids are important, and the house, and your husband....but so are you! Putting everyone and everything before you on your list of importance only leads to a frazzled, over whelmed, and burned out mom.

2) Stop trying to multitask all the time. Again...it leads to a frazzled, over whelmed, and burned out mom. Nothing ends up getting done in a timely manner or correctly. This brings us to the next one...

3) Prioritize. Decide what truly has to be done today. And remember to make yourself a priority! Decide what your goals are, both short term and long term, and prioritize your day accordingly. If you have a goal to lose your pregnancy weight, run a 5k, or fit into that pair of jeans hiding in the back of you closet you need to prioritize some time to workout, plan and prepare healthy meals, and sleep.


4) Learn to say no. Look at what you can actually achieve and stick with it. You don't need to be on the PTA, babysit your neighbors kids, run the community recycling program, and try to fit in work and your own family. It is ok to say no and only take on what truly works for you and yours.

5) Remember who you are...I am not just Nora's mom (my baby of 4) I am Nichole. I have my own hobbies, interests, and life beyond my kids.


 Much Love and Peace~ Nichole and Ruthie

Wednesday, May 10, 2017

Workout Wednesday - Increasing Repeats

Hello hello! I love Workout Wednesday, it is a great day for me to sit and think through some new combinations, remember some old favorites, and plan things out in general for myself/clients/and classes. Today's workout is one I actually did pretty recently with my boot camp class. It was a fantastic workout and wanted to share it with everyone else. For my boot campers....this is not tomorrow's workout, don't worry.

This workout is all body weight exercises, no machines or weights needed. The only thing that may be not home friendly is the shuttle run, I encourage you to find some space and make it work if you are doing this workout from home.
We are having fun with increasing reps today. We have 10 movements and we are going to work our way through a solid set of all of them. Here is how this works: complete 1 of #1, then 1 of #1 and 2 of #2, then 1 of #1, 2 of #2, 3 of #3, you will repeat this until you get to the final round finishing with 10 burpees.

Have fun...work hard...and earn your goals!


Sunday, May 7, 2017

Lies

I love going to church and walking out with a new perspective on something, anything. I have found that if I go and listen something will be said that will strike a chord for one reason or another. I sat in church today listening to our pastor talk about dating, marriage, and relationships. When he said a quote that just stuck; the person that will lie to you the most is yourself. 

This quote got me thinking about how I talk to myself and about the relationship I have with myself. Don't get me wrong, I love my husband and he is fantastic, I feel very secure and solid in my relationship with him. I also feel pretty secure with the relationship I have with myself, but that most certainly has not always been the case.

I think that we all have moments, days, weeks, or even months of self-doubt. These are times when we doubt who we are to the very core. I have had times where this doubt has rocked me so off kilter I didn't know if I would be able to straighten out again. The lies that sink into my brain, into my heart during those times are certainly the worst lies I have every heard in my life.

I have worked hard to get where I am today. It has taken more strength than I knew I had, but here I am. My questions to you today are: 1) what lies do you tell yourself? and 2) how do you get past the lies to find the truth of who you are and who you can become?  

Friday, May 5, 2017

Fit Friday - Happy Cinco de Mayo!

Chicken Fiesta Kale Salad is a healthy and delicious salad plus a fabulous way to celebrate Cinco de Mayo! 
Chicken Fiesta Kale Salad is a healthy and delicious salad! www.cookingwithruthie.com
 Chicken Fiesta Kale Salad has a lovely hints of those mexico flavors that we all love. . . black beans, sweet corn, queso fresco, red onion, green cabbage, and jalapeno's!  THEN we add in Wednesday's Tomato Jalapeno Vinaigrette to it and you'll be oh-so-very-happy!!   Chicken Fiesta Kale Salad is a healthy and delicious salad! www.cookingwithruthie.com
 If you're are looking for some other festive ways to celebrate Cinco de Mayo. . .  Tres Leches Cake with Strawberries, Strawberry Mint Margarita!  Oh yeah… now we’re talkin’!!  Cinco de Mayo fiesta then you’ve simple got to try our Cilantro Ranch Dressing, with Cafe Rio Sweet Pork,  Cilantro Lime Rice, Green Chili Black BeansHomemade Flour Tortillas, and Pico de Gallo !! Chicken Fiesta Kale Salad is a healthy and delicious salad! www.cookingwithruthie.com Chicken Fiesta Kale Salad is a healthy and delicious salad! www.cookingwithruthie.com


Chicken Fiesta Kale Salad
Recipe Type: Main
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 4 cups baby kale leaves
  • 1 cup shredded, cooked chicken breast
  • 1/4 cup red onion, small diced
  • 1/4 cup petite tomatoes, halved
  • 1/4 cup sweet corn
  • 1/4 cup black corn
  • 3 tablespoons queso fresco
  • 6-8 slices jalapeno
  • 2 tablespoon cilantro, thinly sliced
  • serve with Tomato Jalapeno Vinaigrette
Instructions
  1. Divide kale on two serving plates.
  2. Divide remaining ingredients between plates.
  3. Serve with Tomato Jalapeno Vinaigrette.
  4. Enjoy!

Enjoy a Chicken Fiesta Kale Salad today or enjoy it sometime this weekend! Happy Cinco de Mayo!! 

  Summer is coming, that means the temps are rising. If you are me your whole body is singing hallelujah!!! With the change in seasons comes the same old lecture....drink water! This is a subject that needs to be revisited on a regular basis, mostly because people can't seem to figure it out.

Let's start simple...are you getting enough water? The easiest way to answer this is to notice the color of your urine. But you can also figure it out by getting to know your body. I know that if I have a headache the first thing I need to do is drink some water, 90% of the time this cures it. Another way I can tell if I am not getting enough water, my weight sneaks up a few pounds. I know it sounds weird, but it's true. My body holds on to everything if I am not getting enough water. 

Good Reasons You Need Water:
1) Relieves fatigue and increases energy
2) Promotes weight loss
3) Helps your body get rid of toxins
4) Improves skin
5) Promotes GI regularity
6) Relieves headaches
7) Boosts immune system
8) Prevents cramps

One of the easiest and best recommendations I have heard is to get half your body weight in ounces each day. That means if you weight 150lbs you need to drink 75oz of water. As an individual you need to decide if that works for you. Don't decide after one day of frequent potty stops. Your body will get used to it. 

Getting enough water comes back to the magic word...PREPARE. If you have a bottle of water with you it is easier to drink. I know some people like to have all their water ready for the day, that way it is easy to know if you have gotten it all in at the end of the day.

Happy drinking!

Have a fabulous Cinco de Mayo and Fit Friday! 
Much Love and Peace~ Ruthie and Nichole

Wednesday, May 3, 2017

Workout Wednesday - Kettlebells

It is Workout Wednesday and we are having fun with the kettlebells. Most every gym has kettlebells, and pretty much the only thing you see people doing with them is swinging them. There are a lot more things one can do with the kettlebell. Don't get me wrong, the kettlebell swing is a great movement to incorporate into your exercises, it just isn't the only exercise one can do with a kettlebell.

We are using kettlebells today to get us out of the comfort zone that many of us tend to get in with dumb bells. Kettlebells displace the weight just different enough that it will require a bit more stability and focus. Every movement will involve a kettlebell. You may simply be holding it or swinging it, but you will need one.

We are 4 rounds of 15 reps for each movement. You may need a couple of different weights, the Russian Triangle and Weighted Sit-ups require a little bit of a lighter weight. 



Enjoy!!!! And as always, challenge yourself!