Guest Post from The Fit House Wife: Healthy Carrot Cake

I  got some upsetting news the other morning that my dear grandma Ramona had passed away. This was not an unexpected thing, she would have been 95 this Friday and has been declining in health the last few years. So while I am forever grateful that I had time to prepare for her leaving this world and even had a chance to visit her last summer I am unexpectedly very heavy at heart with her death. I had told myself to prepare for this and even prayed for her to have a quiet passing to put an end to her unrelenting pain and suffering these last few years. So while I am happy she is at peace, I miss her terribly. 

I could write an essay about how amazing my grandma Ramona was. She was the most loving, understanding,  down to earth and sweetest women I have ever known. She just had this way of making you feel like you were the most special person in the world, loved. I named my daughter after her and can't wait to tell her what a beautiful soul she was named after. Even though my grandma scolded me for naming my daughter Mona, a name "she always hated". "Don't you dare name her that" she would say. But, when she met her name sake for the first time last summer I could see the spark of love and happiness in her wrinkled and pained eyes.

Long intro. Sorry. While I am away attending services and spending time with my family I don't see nearly enough of some of my good blogging friends stepped up at very short notice willing to help me out with keeping my blog 'live'. I am so touched and ever so grateful for such dear friends. 

Please let me introduce one of my longest blogging inspirations, Jen from The Fit House Wife. If you are going to find healthy for life inspiration anywhere, it's going to be from Jen. Her recipes are amazing and she has helped me as a Beach Body representative to get into kick ass shape again. She is truly motivational and I hope you will visit her site!

Post from Jen at The Fit House Wife

Do you have an all-time favorite cake?  While I would like to say chocolate, I think my absolute favorite cake is actually carrot cake.   I'm pretty sure it has nothing to do with the carrots and everything to do with the cream cheese icing.

Did you know that if you prefer carrot cake, you are a fun loving person, who likes to laugh. You are fun to be with. People like to hang out with you. You are a very warm-hearted person and a little quirky at times. You have many loyal friends.  Apparently, your favorite dessert has a lot to do with your personality.  Who knew?!

Typically, carrot cake can be loaded with extra calories and fat.  While I think it's okay to indulge once in a while, I'm always trying to make our favorite recipes healthier.  I mean, why not enjoy a delicious carrot cake that tastes just like the real thing, but has only healthy ingredients.  I feel a lot less guilt when enjoying a slice :)

I bet when you hear the words, "healthy" and "cake" used together, you are thinking "dry" and "tasteless."  That's what I usually think.  How can a "healthy" cake be moist and delicious?  Well, it can.  And this Healthy Carrot Cake is just that!

You can thank the added fruit and yogurt for that.  And would you believe that there is NO refined sugar in this recipe?  Please, do me a favor and throw away your white sugar.  You don't need it and it's not doing you any favours by keeping it.

I haven't used white sugar in years.  So what do I like to use?  Raw honey.  It's sweeter, meaning you need less of it.  Plus, it's all-natural.  Raw honey isn't filtered, strained, or heated above natural hive temperatures (usually 115 degrees Fahrenheit), a process used in conventional honey that can destroy beneficial enzymes, nutrients, and antioxidants.

Personally, I don't like nuts or raisins in my carrot cake, but feel free to add them if you like them in your cake.  I also like the grated carrot for garnish.  Another nice garnish would be orange zest.

The next time you want to make some carrot cake that you won't feel guilty about eating, I highly recommend you make this healthy version.  You won't be disappointed.

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 59 minutes

Yield: 16 slices

Serving Size: 1 slice

Recipe adapted from The Complete Light Kitchen

Ingredients

• 1/3 cup coconut oil, melted
• 1/2 cup raw honey, melted
• 2 eggs
• 1/3 cup unsweetened applesauce
• 1 tsp vanilla extract
• 2 cups grated carrots
• 1/2 cup crushed pineapple
• 1/2 cup low-fat plain Greek yogurt
• 2 cups all-purpose flour
• 1-1/2 tsp baking powder
• 1-1/2 tsp baking soda
• 1-1/2 tsp cinnamon
• 1/4 tsp nutmeg
• For the icing:
• 1/3 cup low-fat cream cheese, softened
• 2/3 cup icing sugar
• 1-2 Tbsp low-fat milk or water

Instructions

Preheat the oven to 350F. Spray a 9-inch Bundt pan with olive oil.

For the cake, whisk together the coconut oil, honey, eggs, applesauce, and vanilla. Add the carrots, pineapple, and yogurt. Stir until everything is combined.

In a separate bowl, combine the flour, baking powder, baking soda, cinnamon, and nutmeg. Add the carrot mixture and stir until everything is combined.

Pour the cake mixture into your prepared Bundt pan and bake for 40 - 45 minutes, or until a toothpick inserted into center of cake comes out clean. Cool in the pan on a wire rack. When the cake is no longer hot, invert cake onto a serving plate.

For the icing, beat the cream cheese, icing sugar, and milk in a bowl until smooth. Drizzle over top of the cake. Garnish with grated carrot or orange zest (optional).

Notes

Cal: 199 Fat: 7g Protein: 4g Carbs: 30g Fiber: 1g Sodium: 189mg

Weight Watchers Points+: 5

South Western Style Eggs Benedict with Creamy Avocado Hollandaise

Eggs Benedict has always and will always be my favorite breakfast. I'll never forget the very first time I had it in a little cafe in the Lamplight district in San Fransisco. It was the most indulgent breakfast I'd ever had and I was surprised at how much I looooved the warm, oozy yolk as it drizzled out of the egg and soaked into the toast. I have never been a fan of eggs in general and still don't care for boiled eggs or scrambled eggs unless made my way (pushed to the center of the pan till just cooked and with veggies). 

After this life changing breakfast in San Fransisco I did duly note how heavy my tummy felt and the slight but noticeable 'icky' feeling I get whenever I eat something that is loaded with fat. I came up with a much lighter version many years ago and have made it so many times now that it's my go to weekend breakfast or brunch. 

My simple starter Hollandaise is fat free by using plain, fat free Greek yogurt instead of mayo and egg and has plenty of 'bang for your buck' flavors going on. 

By adding half of a California avocado you'll get an even creamier texture, added flavor and super good for you fatty acids and vitamins.

To make the Hollandaise sauce appealing to the spice lovers palate, add 1/2 of a minced jalapeno and a dash of Spanish paprika or chili powder.

TIME  10 MINUTES        SERVES    4
Ingredients:

4 Organic, free range eggs
4 slices Canadian bacon
1/2 California Avocado
4 slices Ezekiel sprouted bread or English muffin
1/2 jalapeño, minced
dash Spanish paprika or chili powder
1/3 cup plain, fat free Greek yogurt
2-3 tablespoons whole grain Dijon mustard
dash of soy sauce or tamari
squeeze of lemon juice
1 teaspoon spice mix ~ make enough to save in a small jar for future use.
(equal parts: ground cumin, garlic powder, curry powder, turmeric, black pepper, cayenne powder)


 In a small food processor, mix together avocado, yogurt, Dijon, tamari, lemon and 1 teaspoon of the spice mix. Blend till smooth. You may need to add a tablespoon of water to desired consistency. Add the minced jalapeno and pulse a few times.

In a small pan add enough water to 1- 1/2" depth. Heat over medium-high heat till just  starts to boil.
Gently crack eggs, one at a time and slowly drop into water. Reduce heat to medium to maintain a very gentle boil. Cook eggs exactly 3 minutes. Using a slotted spoon, carefully remove eggs and place onto toasted bread with a slice of Canadian bacon (I like mine heated on a cast iron skillet).

Spoon the sauce over the the egg and bacon. Sprinkle with Spanish paprika and serve immediately.



Notes: Serve with mango, grapes, grapefruit or your favorite fruit.

This post is linked to Cookin Canuck  ~ Wake Up w CA Avocado

OFF ROUTINE FEELS GREAT

Photo op Road to Hana

Last week was an off week, away from my studio, my workouts, my food, and everything that felt routine to me.  I was more excited than stressed about it because I was going to Maui for the very first time in my life.  Last week was my wedding anniversary and we planned our vacation time to celebrate in Hawaii.  The “old” Darla would have worried about missing workouts, not being able to eat like I usually do, stressed about money if I took time off, and through all that nonsense not have been able to enjoy the moment.  I am so glad to have shed that girl years ago, and now fast forwarded to what life and health is really about.

I was off routine and on VACATION, well-deserved, and off the clock.  I literally took my watch off as soon as my work day prior to leaving for Maui was done.  What a free and fun feeling to go, do, and be without restrictions.  I think my clients were just as excited for me as I was, and that made me feel over-the-top GREAT. 

Being off routine did not mean that I was not active, and in fact, hubby and I snorkeled for hours, hiked for hours which included climbing, walked and ran on the beach, played in the ocean, swam in the resort pool, and that became our gym for the week.  I am definitely not one to lie in the sun for hours and for some reason, that makes me feel sick, but I do like to play in the water and outdoors so I got plenty of vitamin D.  My favorite active part was snorkeling and swimming with huge turtles and checking out tropical fish.  Talk about a workout!  Swimming against an ocean current for a couple of hours until your lips are pickled from the salt is quite the tiring event.  Top that off with the hike back to the resort, and I was ready for a shower, food and relaxation. 

Don and I at the top of the falls, Seven Sacred Pools

Mai tai at Feast LeLe

We did have a plan, a budget, and we were pretty pleased with ourselves to stay under budget.  The first stop off the airplane was to Costco where we stalked up on organics, yogurt, quinoa, nuts, veggie burgers, and tequila to stash in our room. Yes, I indulged in a few cocktails on vacation.  We ate fairly healthy the entire trip and allowed for treats of our choosing as we were out.  The Feast LeLe was our choice of Luau and the food was spectacular and surprisingly pretty healthy.  The portions were such that I did not feel overly full, but very satisfied.  I really enjoyed that we had a healthy food supply in our room, and made a quick dash there many times to eat between adventures.  We dined out a couple of times without concern of what we were ordering, simply enjoying the tastes of the island to include dessert.   We were so active each day, that I am sure the calorie consumption matched the activity calorie output…I came home weighing the same, and so did my husband.  The best part was that we were not worrying about it in the first place.

 

It was great to be off routine and experience a tropical paradise gym setting, and to try foods that are not in my normal daily food intake.  I do not consider vacation to be about food though, and constantly wanting the next meal to be here.  I simply listened to my body as I usually do, and ate when I felt I should.  My portions remained as I usually intake, but the indulgence was there with eating foods that I typically shy away from. 

Being on vacation also provided my body and mind a rest from my every day work, workouts and environment.  It was a beautiful place to recharge my mental and physical batteries.  Moving my body in different ways like swimming in the ocean felt more like play than working out, and lying on a hammock listening to the ocean was relaxation that I have never experienced before this trip.  Life is simply not healthy or balanced if the busyness of life does not allow time to appreciate such beauty, to take in a moment, dump the brain battery, and to just “be”.  Off routine can be as simple as in your own backyard, nearby park, beach, or within a planned vacation.  I have learned through the journey of my life how important it is to get off routine once in a while and to enjoy the ride.

 

MAUI MOTIVATION ADVENTURES

ALOHA!!!

 

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

Stay Healthy~ Darla 

 

 

 

Pan Crusted Coriander, Cumin and Mustard Seed Sabel Fish: Weeknight Cooking

It's hard being a mostly pescatarian living in Phoenix, Az. A pescatarian who also happens to hate the heat and loves tall boots, sweaters and scarves. The choices when it comes to seafood here in the southwest are Tilapia, and Salmon which are usually farmed and injected with color and Cod which is my least favorite fish. It's not that I hate it but I find it a tad fishy and usually slightly rubbery for my taste. Maybe I'm having flashbacks from my childhood as well when we ate plain or lemon peppered Cod once or twice a week with broccoli or steamed spinach, gag!

 Like I said, the choices are super slim here in the Phoenix desert when it comes to seafood, go figure, so I make do with what's available and try my best to doctor the fillets up a bit. I have nice conversations with the meat guys at Safeway who are probably tired of me asking for fish other than the aforementioned.

Me: "Do you have any Orange Roughy today?"
Meat Counter Guy: "Nope, it's too fragile a fish."
Me: "Fragile? Oh. How about Sablefish?"
MCG: "Ummm, No."
Me:  sighhh "How about  Wolf Fish?"
MCG:  "Are you serious? What's a Wolf Fish?"
Me: "Never mind. I'll take the Cod please."

Simply toss a tablespoon each of whole cumin, coriander and mustard seeds into a dry cast iron skillet and cook on medium-high heat for 1-2 minutes while shaking the pan or stirring with a wooden spatula. Being very careful not to burn!
As soon as they turn dark golden brown remove from the pan.

So since my childhood I've had an aversion to lemon pepper seasoning. Nostalgic gag reflex even from the smell. Funny, I hated fish for a long time, well into my 20's because of the type of fish we were served, how it was prepared (no offense mommy) and how often we had it. Or maybe most kids just hate fish, 2 of mine included, one of my boys says  "Fine, I'll eat it but I'm gonna call it chicken."


Thank goodness I gave fish another try, it's been my main source of protein for over a decade now. I'm constantly trying different types of fish (when I can get my hands on some) and different ways to prepare and season it. This is one of my new favorite ways to flavor up a plain white fish.... like cod. This is such a simple and effective way to make fish taste like a gourmet recipe from a top notch eatery.

Toasting the whole cumin, coriander and mustard seeds really make a huge difference in the flavors. If your a coffee drinker you might appreciate this. Fresh is always best and when talking about herbs and fish it's of the up most importance. 

Place the toasted seeds into a coffee grinder and pulse a few seconds until they turn into a powder. Sprinkle your fish with salt and pepper then generously sprinkle the herbs on both sides. 

Place the fish pieces into a pre-heated skillet with 1 teaspoon of oil and 1 small slab real butter.

Cook for 2-3 minutes on each side depending on how thick your fish is. When the fish flakes easily with a fork it is done. Don't over cook your fish or it will be dry (and rubbery if it's cod ;)

Serve with a wedge of lemon and fresh chopped parsley. That's it, simple right?

Don't forget your greens! Serve with a big tossed salad or roasted asparagus. 

Chinese Chicken Salad with Honey-Peanut Dressing

This absolutely falls into the "What to make when you don't feel like making dinner" category. 

I even used a store bought rotisserie chicken (gasp!) because, well, I really didn't feel like doing a damn thing involving the oven yesterday. I blame the crazy, unrelenting heat here in Phoenix. You're probably tired of my using that excuse and quite frankly I'm tired too. All of us Zonies deal with the triple scorching digits in our own way May through August but I gotta tell you, come mid September, I personally am spent. Done and down right cranky.

We didn't even get an honest to goodness Monsoon this year! This may not sound like a bad thing if you live in the mid-west or maybe in Japan.  Complaining about  not  getting 80+ mph winds and feet upon feet of rushing waters because the bone dry, compacted desert ground can't absorb it fast enough might sound crazy if you in fact did not live in the South Western deserts of Arizona. You must keep in mind that even the tall and mighty saguaro start looking parched and pathetic by the end of a summer were temperatures have been consistently averaging around 115F.  Every. Single. Day. 

This salad was a welcomed treat for a weeknight dinner. The kiddos thought it "looked pretty" with all of the colors and loved the honey-peanut sauce which made the veggies "taste yummier". 

This could very easily be made vegetarian by omitting the chicken. You would still have a lot of protein from the peanut sauce and the bean sprouts which are a wonderful source of protein. Also, you could use tahini (a sesame paste with a milder flavor than peanut) if you prefer.

The Crunch Factor in this salad makes it very filling. I used baby clementines instead of canned mandarin oranges this time because I had a big gab of them on the counter. I much preferred the fresh taste but the little seeds in them were annoying to pick out in each bite especially with all of the other crunchiness going on.



 juice from the mandarin oranges
tablespoon at a time of warm water to thin to desired consistency

PREP TIME  15 MINUTES        SERVES   6


INGREDIENTS

2 cups cooked chicken, chopped
1/2 head Napa cabbage, chopped
1 large handful fresh bean sprouts
1 red bell pepper cut in strips
1 bunch green onions, chopped
handful of packaged julienned carrots
1/4 cup cilantro, chopped
small handful of chopped peanuts
1 can mandarin oranges, reserve juice

1 tablespoon (no added sugar) peanut butter (or tahini)
1tablespoon local, Organic honey
1tablespoon tamari


Putting it all together

In a large bowl combine all veggies and toss together.
Add chopped chicken and toss.
In a small bowl, whisk together the peanut butter, honey, soy sauce juice and water.
Drizzle the sauce over the salad and sprinkle with nuts.

Tamari Soy Sauce, Wheat Free, Organic

NOTHING GOOD HAPPENS FAST

I have learned in life to take things a little slower, to be patient, a great listener, and to enjoy the moment.  All this rushing around can make my head spin, increase my stress levels, and I miss way too much of what is important in life.  I implement this philosophy in my workouts, food intake, work and play, in the bedroom, and I know I am missing some other categories, but I will share those as I am inspired. 

I like to share that “nothing good happens fast” with my clients if they try to rush a move and I usually get a chuckle, as the mind can go thinking about other things, but I always pull everyone back to the exercise, of course enjoying the humor right along with them in that brief instant…it is all about life and having fun with fitness. Now, think about an exercise and what the body needs and how benefited the muscles are by focused, slow, well executed contractions.  Before I lift a weight, I create a two part motion to the exercise by putting my mind on that muscle, slightly contracting that muscle, then executing the contraction of the muscle with the lift. 

This creates the best environment for muscle growth and reduces the chance of injury as I am not just throwing weights around without purpose.  It truly is about going about exercise with purpose and knowing that muscle growth is a slow process.   Remember…nothing good happens fast, so in this want for lean muscle on the body, patience is very important and “GOOD things come to those who wait”.

Moving on to my food intake and eating slowly.  If I have worked my butt off preparing a fabulous healthy meal, I am going to take my sweet time eating and savoring every bite of that work.  I will not be one of those gulping my food down remaining hungry because I did not allow my brain to register with my stomach that I am full.  This is an area where many do not realize that it takes at least 20 minutes for the brain to communicate satiety to the stomach, and sadly too large of portions are consumed because of eating too quickly.  This type of continued eating pattern is one of the many causes of obesity, in addition to the unhealthy processed products that are consumed as well.  Nothing good happens fast in the eating department, and in fact, the slower the better and for at least 20 minutes.  This gives me time to enjoy my food, have lengthy and meaningful conversation, and relax during my meal.

I also take things slower to reduce stress in my life.  I used to be a “yes” girl

as I have shared in the past plus having an A1 personality type.  I would busy myself so much, always say “yes” to everyone, and overload my calendar to the point where I had to be fast just to keep up with all of my commitments.  Let’s just say I needed a big crash in my life to bring that to a screeching halt.  I look back at all that and can say in a big way…nothing good happens fast, and all that madness can cause YUCK chemical release in the body to produce stress and anxiety, which of course can lead to illness, burn out, depression, and that whole “life feels bigger than me” overwhelm.  Fast forward to the new Darla taking life slow, breathing, calendaring according to what works for me, and living a healthy “balanced” life.  When life feels too fast, what is the point of that and I truly do not want to miss out on what life is gifting me. 

I am going to the bedroom because it is a part of life, health and fitness.  Now, when I talk about intimacy and sex, please realize that I am referencing within the bonds of marriage, but do not think I am sitting here judging people as that is not for me to do.  Now, the point I am trying to make with sex is again “nothing good happens fast.”  I am a woman of almost 50 and I am sure that my fellow gal readers out there will agree, that our bodies go through changes that can leave us feeling frustrated, and not understanding what the heck is going on.  This goes for men as well, and I am talking physically and emotionally.  The key to a happy healthy sex life is to take things slow, be patient, embrace the changes that are occurring and do the best with what we have.  Sometimes that means being very creative and how can that be a bad thing…right?  Instead of frustration and thinking things should happen fast, toss that thinking out the window and accept the new body that responds to slow, and know that the mind and body work together to produce fabulous results.

The wonderful thing about “Nothing Good Happens Fast” is that it can be applied to so many things in life as I shared above, and so much more.  I am a planner and a processor of thoughts, feelings, and life decisions.  The “nothing good happens fast” philosophy works well for me here as it slows me down to think before I jump, make a pro-con list if needed, hear feedback from my hubby, family or friends, and helps me to make decisions without fear.  If things are taken slowly, I feel better and more confident about the choices that I make.  The important thing is taking care of ME through a healthy mind and body process that works for me, and taking things slower just works. 

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IN YOUR FACE MOTIVATION

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BLOG DEDICATION:  I dedicate this Blog to my BEST friend, my biggest fan, cheerleader, and the one who helps me appreciate and take life at a slower pace...My Fabulous Husband who I wish a very Happy Anniversary next week.  I love you "Forever and a Day".

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

Stay Healthy~ Darla