Be mindful of your sweets

It was another busy weekend at the Thomas house; full of fun and physical activity, despite the rainy weekend, and good fall food of course!!!

I started the weekend off right with my 9am boot camp class! I am LOVING this class!!! It's been a long time since I've participated in a class that challenges me. The group of ladies that joins me are all different shapes, sizes, and ages, but we all have 1 common goal every Saturday, and that's to get in a good hard workout and to motivate each other! Here's a brief look at what this week entailed.

The pictures aren't the best, and most of the participants are in mid-position, but it will give you an idea of some exercises you can use in your own workout routine.

Top: lunges between each station. Bottom: side plank with lateral raises

Top: Abduction leg raises with lateral arm raises. Bottom: oblique twists

Top: tricep extensions (make sure to keep elbows in on these!) Bottom: wall sits and hamstring curls with resistance band.

If you live in the Buford/ Flowery Branch area and are looking for an AWESOME personal trainer, contact me. The trainer that teaches my class, Derek, comes very highly recommended!!!

After hitting the gym hard we slipped on some costumes to celebrate one of my best friend's dad's birthday. And what better way to ring in your birthday than with a toga party!!!

Happy Birthday Greg!!!

You Cortner siblings sure do know how to make a girl feel short hehehe

The company was amazing, the costumes were adorable, and the food was wonderful!! Being that it was Greek themed there were a lot of Mediterranean foods such as: vegetables, cheeses, olives, hummus, etc. The Mediterranean diet is very healthy and rich in omegas and vitamins! Their diet is usually lower in carbohydrates and higher in healthy fats like fish and olives and rich in vitamins and minerals due to the large variety of vegetables they consume. If you are looking to make a healthy change in your diet, consider adding more of these foods into you daily routine.





Now let me switch gears for a moment and talk about this sweet tooth little miss Jordan has given me lately. I'm not craving rich sweets like cakes, pies, etc. But I get the craving once a day for a little something sweet whether it be a piece of dark chocolate or a small scoop of plain vanilla frozen yogurt. Rather than indulge in all the crazy high fat and calorie desserts, I have opted for a few of my holiday favorites that are not necessarily healthy, but are a much smarter choice.

Every year my mom makes chocolate covered pretzels. We started the tradition back when I was in highschool and they were such a hit she has made them every year since. She gave me my little box a few weeks ago ( you notice I say "my" box and not "ours" hehe, I didn't share with Josh) and while they lasted a good 2 weeks in my freezer, my craving for them has lasted much longer! So I took it upon my self to make my own batch.

 

They are SO simple to make and the coating of chocolate is so light they are much lower in calories than the store bought kind. I like to keep them in my freezer and grab about 5-6 each night after dinner. That satisfies my dessert craving but also keeps my calories in check!

Recipe:

1-1lb bag of mini salted pretzels
1- 24oz package of baking chocolate (dark or white)

Place the package of chocolate in a large microwave safe bowl and cook in the microwave for about 3 minutes or until completely melted. Dump the bag of pretzels into your chocolate, stir with a spoon and then spread  onto wax paper. Let cool and EAT!


Another favorite winter dessert of mine is steamed cinnamon apples with vanilla ice cream and Kashi cereal. The mix of warm apples with cold ice cream and the crunch of the cereal is perfect! And the best part is this dessert actually has some nutritional value. You can't go wrong choosing fruit for dessert, and cinnamon is known to help lower your blood sugar and LDL levels (that's the bad cholesterol)!

Recipe:

-1 small apple of your choice, sliced
-A dash of cinnamon
-1/4 cup of  frozen low-fat vanilla  ice cream or frozen yogurt
- 1/2 handful of Kashi Crunch cereal or granola

Place your sliced apples in a microwave safe bowl with about 2-3 TBSP of water. Sprinkle your apples with cinnamon, cover the bowl with plastic wrap, and microwave for 1-2 minutes or until apples are soft. Pour out any extra water and top your apples with your ice cream or yogurt and cereal. DELICIOUS!

Don't let the rain stop you from getting your workout in! Go to the gym or choose a workout video to do in your living room today!





Turkey Time!

This year might be the first year that I can out eat anyone and everyone at the Thanksgiving table, especially since these awesome maternity pants give a lot of extra room for stretching! Hehehe. But there is no reason to overdo it just because the food is front of me, or because I'm pregnant, and neither should you! Studies have shown that the average person consumes between 3,000 and 4,000 calories during a Thanksgiving meal, not including what you snack and sip on during the day. Here are few Thanksgiving tips that will keep you happy and keep your pants buttoned, whether you're pregnant or not, but still allow you to enjoy all the wonderful food!

1) Start your holiday morning out with a quick 45 minute workout. Whether it's a brisk walk, a short yoga session, or a full body circuit, getting a quick workout in before you stuff your face will get your metabolism moving!

2) Eat light!! If you are having a Thanksgiving dinner take it easy during the day! Whip up an egg white omelet and piece of fruit for breakfast. Keep lunch light with a broth based soup or light salad. My sister makes a wonderful pumpkin soup every year that we eat for lunch to hold us over until dinner. It's light on the stomach, but enough to keep your belly satisfied.

3) Try a new low fat recipe! We all have our family traditions and Thanksgiving favorites, but there is no reason we have to make them "Paula Dean Style"! Search for alternatives to your favorite recipes on cookinglight.com. Something as simple has replacing eggs with egg substitute can cut back on the calories, fat, and cholesterol while still giving you that traditional taste you love!

4) Thinking about going back for seconds? Be wise when going back for more! Instead of reaching for another scoop of grandma's sweet potato casserole and gravy smothered dressing, grab a second helping of veggies and a glass of water. It takes the body a full 15-20 minutes after you finish eating to feel satiety. So instead of going back for seconds right away, take a breather and drink a tall glass of water.

5) Minimize the mimosas! I'll be completely minimizing the mimosas this year (insert sad face). But the rest of you can enjoy your booze IN MODERATION!!!! Those extra cocktails add A LOT of extra calories to your Thanksgiving meal. So keep it light and sip on water most of the day so you can enjoy your favorite beer or wine during your Thanksgiving meal or while cheering on your favorite team!

6) Share a dessert plate. There are so many pies and sweet treats to choose from!  How can you pick just one?! Instead of dishing out a piece of each pie, share a dessert plate with someone. Having a bite or two of a few favorites  rather than eating  full helpings will satisfy your taste buds and keep your calories somewhat in check.

Here are a few healthy alternative recipes I have used in the past:

"I Can't Believe It's Not Sweet Potato Casserole"
http://www.hungry-girl.com/show/holiday-i-cant-believe-its-not-sweet-potato-casserole-recipe

Ingredients

• 8 cups peeled and cubed butternut squash
• 2/3 cup light vanilla soymilk
• 2/3 cup sugar-free pancake syrup
• 1/2 cup Splenda No Calorie Sweetener (granulated), or HG Alternative!
• 1/2 tsp. salt
• 1 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 1 tsp. vanilla extract
• 2 tsp. cinnamon
• 2 cups miniature marshmallows

Directions

Preheat oven to 350 degrees. Spray an 8" X 10" baking pan with nonstick spray and set aside.

Fill a large microwave-safe dish with 1/2 inch of water. Add squash and cover. Microwave for about 8 minutes -- squash should be tender enough to mash, but not overcooked. Drain well.

Mash squash thoroughly with a potato masher, food processor, or fork, but do not puree. (Squash should be pulpy.) Add soymilk, syrup, sweetener, salt, egg substitute, vanilla extract, and cinnamon. (Adding the ingredients in this order gives the squash enough time to cool before adding the egg substitute, which could begin to "cook" if added too early.) Mix thoroughly, but do not over-stir.

Transfer mixture to the baking pan. Bake in the oven until mostly firm, 45 - 50 minutes.

Top with mini marshmallows. Return to the oven and bake until marshmallows begin to brown, about 5 minutes. Allow to cool before serving!
MAKES 8 SERVINGS



Maple Bourbon Pecan Pie
 http://www.myrecipes.com/recipe/maple-bourbon-pecan-pie-50400000116756/

I decreased the calories and sugar even more by substituting the whole eggs with egg substitute and using sugar-free syrup rather than regular maple syrup.


Caramel Pumpkin Pudding Cupcakes
These are one of my favorite Thanksgiving treats.  Only 100 calories per cupcake!!!!
http://www.rachaelrayshow.com/recipe/14406_Hungry_Girl_s_Caramel_Pumpkin_Pudding_Cupcakes/index.html

INGREDIENTS

• For cupcakes:
• 2 cups moist-style yellow cake mix (1/2 of an 18.25-ounce box)
• 1 cup canned pure pumpkin
• 1/3 cup fat-free liquid egg substitute
• 2 tablespoons sugar-free maple syrup
• 2 teaspoons cinnamon
• 2 teaspoons Splenda No Calorie Sweetener (granulated)
• 1/8 teaspoon salt
• For topping:
• 3 cubes (about 1 ounce) chewy caramel
• 2 teaspoons light vanilla soy milk

PREPARATION

Preheat the oven to 350F.

Combine all cupcake ingredients in a mixing bowl with 13 cup of water. Whip with a whisk or fork for 2 minutes until well blended.

Spray a 12-cup muffin pan with nonstick spray or line with baking cups. Evenly spoon batter into muffin cups. Place pan in the oven and cook for about 12 minutes (until cupcakes have puffed up but still appear a little gooey on top). Once cupcakes are cool enough to handle, arrange them closely on a plate so that the edges are touching.

Place caramel and soymilk in a tall microwave-safe glass or dish (mixture will bubble and rise when heated).

Microwave at medium power for 1 minutes. Stir mixture vigorously until smooth and thoroughly blended. (Return to microwave for 30 seconds at medium heat if caramel has not fully melted.) Immediately drizzle caramel sauce over cupcakes.

HAVE A HAPPY AND HEALTHY THANKSGIVING!!!!

Baby's First Race

This past Saturday, Josh and, I along with some of our closest friends, participated in the Savage Run 2013! It was a 6.3 mile run with 25 obstacles along the way. We climbed up walls, barreled through hay, trudged through mud, scurried across monkey bars, jumped over fire, and had a BLAST!


I know what you’re thinking, “crazy pregnant lady!” Don’t worry; I skipped the tazors, the ice bath, and the 30 foot slide. I made sure everything I did was safe for me and our baby! Yet, I have to admit; I felt like a badass being 13 weeks pregnant and doing a race like this. Baby and I kicked butt!!

This is a great time of year to get outside and participate in a local race. The air is crisp, the leaves are changing, and the fresh air feels wonderful! So get out there and find a local 5K or 10K in your area.  You can walk or run, go at your own pace, have fun, you’ll feel accomplished.






Nice and clean before the race



Dominating the hay stacks! (left to right: Me, Josh, April, Toby)

 

Me and my sister-in-law April



We had a post-race party at my friend Beth’s house to celebrate our hard work! Good food, football, and fun! Since it’s officially fall I decided to make one of my favorite fall Pinterest recipes: Fall Pumpkin Dip. It’s super easy to make and a great light weight, healthy dessert or snack!

      Ingredients:

1-      15oz can of pureed pumpkin  

      16 oz of fat free or low fat cool whip

1-      5oz box of sugar free, fat free vanilla instant pudding ( use as powder- do not prepare as instructed on box)

½  TBSP of both cinnamon and pumpkin pie spice

        Mix all ingredients together thoroughly and let chill in the refrigerator until ready to serve.

I served it with sliced apples and low fat vanilla wafers, but it pairs well with ginger snaps or graham crackers as well.

I also made myself a nice, celebratory, VIRGIN, cocktail. Everyone was enjoying their favorite beer or wine, so I figured I deserved something fun and delicious, as well! So, I whipped up a lower calorie virgin piña colada from scratch. I only used three ingredients and it was SOOOO good! I don’t think I’ll ever buy the pre-made junk again!

Ingredients:  (makes about 4 glasses)

1-      8 oz can of cream of coconut (I let this chill the refrigerator so the coconut and oil separate. This cuts back on the fat- if you choose not to do this don’t stress; coconut oil is healthy fat)

1         container of Naked pure coconut water                                                                                                                                  

1         cup of fresh pineapple

Combine all ingredients in a blender with Ice. Sip, share, and enjoy!

                                               

                           GET MOVING, GET MOTIVATED, AND HAPPY HUMP DAY!