Been too long!

Hello dear followers! Busy work schedule…a back injury…the holidays…all have taken me away from this awesome community, but never in spirit. I’m excited to be back at it and followers can expect more fit men and women to inspire, more before and afters, more yoga, meditation, nutritiion, anatomy, massage and chiro related posts as well as a look into my personal journey!

On that note, this injury has brought me closer to my body and given me a lot of personal wisdom about my ‘bodymind’. I’ve been fervently researching and studying psychosomatics and look forward to sharing my insights and discoveries with the fitblr community.

Happy New Year everyone! Let’s connect and support each other into and through our best year yet!

Peace and love,
Peter

smilestones: Cauliflower Crust Garlic Breadsticks Serves 2 to 4 1/4 of a large head of cauliflower (about 5 1/2 oz/160 g) 1 teaspoon olive oil 2 cloves garlic, grated or minced 1 large egg, lightly beaten 4 oz mozzarella cheese, freshly grated and divided (low-fat cheese is fine) 1/2 teaspoon dried Italian herb seasoning, divided 1 pinch each salt and pepper Cooking spray Marinara sauce, for serving (optional) Preheat the oven to 350F and line a 9 by 5-inch loaf pan with parchment paper so that the excess paper hangs over the sides; lightly spray the parchment paper with cooking spray. To “rice” the cauliflower, grate it on a cheese grater; you should have about 1 1/2 cups (lightly packed) of riced cauliflower.  Put the riced cauliflower into a microwave-safe bowl and microwave (uncovered) until softened, about 6 to 8 minutes, stirring occasionally (don’t add water or anything else); cool slightly.  While the cauliflower cooks, heat the oil in a small skillet over low heat; add the garlic and cook until fragrant, about 30 seconds to 1 minute, stirring constantly; cool slightly. To the bowl with the softened cauliflower, add the garlic, egg, 3/4 of the cheese (reserving 1/4 for topping later), 1/4 teaspoon of the dried Italian herb seasoning (reserving 1/4 teaspoon for topping later), and a pinch of salt and pepper.  Stir to combine and then spread in the prepared loaf pan. Bake until the loaf is set and starting to turn golden, about 20 to 30 minutes.  Line a baking sheet with a piece of parchment paper; use the parchment paper to lift the loaf out of the loaf pan and carefully flip it over onto the lined baking sheet (so the bottom is on top).  Bake until golden, about 10 minutes. Preheat the broiler.  Cut the loaf cross-wise into 8 pieces.  Slightly separate the pieces and sprinkle the cheese on top along with the remaining 1/4 teaspoon dried Italian herb seasoning.  Broil a couple minutes until the cheese is melted and golden in spots.  Serve hot or warm.  (If you let it cool for about 10 minutes after taking it out of the oven, the crust will harden a bit so it’s easy to hold like a thin-crust pizza.)
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smilestones:

Cauliflower Crust Garlic Breadsticks

Serves 2 to 4

  • 1/4 of a large head of cauliflower (about 5 1/2 oz/160 g)
  • 1 teaspoon olive oil
  • 2 cloves garlic, grated or minced
  • 1 large egg, lightly beaten
  • 4 oz mozzarella cheese, freshly grated and divided (low-fat cheese is fine)
  • 1/2 teaspoon dried Italian herb seasoning, divided
  • 1 pinch each salt and pepper
  • Cooking spray
  • Marinara sauce, for serving (optional)

Preheat the oven to 350F and line a 9 by 5-inch loaf pan with parchment paper so that the excess paper hangs over the sides; lightly spray the parchment paper with cooking spray.

To “rice” the cauliflower, grate it on a cheese grater; you should have about 1 1/2 cups (lightly packed) of riced cauliflower.  Put the riced cauliflower into a microwave-safe bowl and microwave (uncovered) until softened, about 6 to 8 minutes, stirring occasionally (don’t add water or anything else); cool slightly.  While the cauliflower cooks, heat the oil in a small skillet over low heat; add the garlic and cook until fragrant, about 30 seconds to 1 minute, stirring constantly; cool slightly.

To the bowl with the softened cauliflower, add the garlic, egg, 3/4 of the cheese (reserving 1/4 for topping later), 1/4 teaspoon of the dried Italian herb seasoning (reserving 1/4 teaspoon for topping later), and a pinch of salt and pepper.  Stir to combine and then spread in the prepared loaf pan.

Bake until the loaf is set and starting to turn golden, about 20 to 30 minutes.  Line a baking sheet with a piece of parchment paper; use the parchment paper to lift the loaf out of the loaf pan and carefully flip it over onto the lined baking sheet (so the bottom is on top).  Bake until golden, about 10 minutes.

Preheat the broiler.  Cut the loaf cross-wise into 8 pieces.  Slightly separate the pieces and sprinkle the cheese on top along with the remaining 1/4 teaspoon dried Italian herb seasoning.  Broil a couple minutes until the cheese is melted and golden in spots.  Serve hot or warm.  (If you let it cool for about 10 minutes after taking it out of the oven, the crust will harden a bit so it’s easy to hold like a thin-crust pizza.)

(via sweatsalty)

Source:

fitbeliever: 1. Frozen Grapes (I used to eat these in college all the time- they are amazing) 2. String Cheese 3. Banana 4. Frozen Banana (peel it first, stick in the freezer overnight- it’s like a yummy popsicle) 5. Low-fat Yogurt 6. Sugar-free or fat-free pudding 7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans … so good!) 8. 100-calorie bag of popcorn 9. Applesauce 10. Raw veggies with hummus (my new favorite!) 11. Almonds 12. Apple 13. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate) 14. Smoked Beef Jerky (about 1 oz- look for low-sodium!) 15. Chocolate Milk 16. Hard Boiled Egg 17. Sunflower Seeds 18. Cottage Cheese 19. Sliced Cantelope 20. Raisins 21. Pita Bread and Hummus 22. Rice Cakes 23. Sugar-free Jello 24. Dried Fruits 25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!) 26. Air-Popped Popcorn 27. Pistachios 28. Clementines (we call them Cuties or Clemmies) 29. Fruit Smoothie (or Kristen’s Green Smoothie- it’s actually delicious!) 30. Handful of olives 31. Pickles 32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip 33. Ants on a Log (celery with peanut butter and raisins) 34.1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice. 35. Peanut Butter and Bananas on whole wheat bread 36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.) 37. Orange Slices 38. Cherry Tomatoes 39. Graham Crackers 40. Small Green Salad with light dressing 41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice) 42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!) 43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices 44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden) 45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender) 46. Animal Crackers 47. Strawberries dipped in fat-free Cool Whip 48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices 49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola)  50. Bowl of bran flakes with 1/2 cup skim milk and berries 51. Guacamole with veggies 52. Triscuit’s Thin Crisps dipped in cottage cheese or hummus 53. Cashews 54. Pretzels 55. Sun Chips (portion control! Read the serving amount on the side!) 56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese. 57. Sugar Snap Peas 58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce) 59. Apricots 60. Laughing Cow Light Cheese Wedges 61. Any 100 calorie pack 62. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar) 63. Baked chips (about 7-10) with salsa 64. Soy Chips 65. Protein Bar 66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes) 67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla) 68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top) 69. Bean Salad 70. Broccoli Florets 71. Peaches and Cottage Cheese 72. Chopped Red Peppers (dipped in fat free ranch) 73. V8 Vegetable Juice 74. Tuna with Triscuit crackers 75. Cooked and Cubed Chicken Breast 76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds) 77. Dates with almond butter or rolled in coconut 78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good) 79. Watermelon 80. Cubed Apples and Cubed Cheese (this was my husband’s favorite after-school snack when he was little) 81. Craisins (I love to eat these with almonds- it’s a good combo) 82. Goldfish Crackers 83. Edamame 84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°) 85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard) 86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic) 87. Oatmeal 88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth) 89. Lime Sherbet (1/2 cup serving) with sliced kiwi 90. Apple Chips (dehydrated apples- they are so good!) 91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!) 92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf) 93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon) 94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!) 95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey) 96. Blackberries (so good mixed with plain yogurt) 97. Frozen Mangos 98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice) 99. Healthier Banana Bread 100. Peanut Butter Yogurt Dip with fresh fruit  To print this list out, CLICK HERE. [x]
View Separately

fitbeliever:

  • 1. Frozen Grapes (I used to eat these in college all the time- they are amazing)
  • 2. String Cheese
  • 3. Banana
  • 4. Frozen Banana (peel it first, stick in the freezer overnight- it’s like a yummy popsicle)
  • 5. Low-fat Yogurt
  • 6. Sugar-free or fat-free pudding
  • 7. Apple dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans … so good!)
  • 8. 100-calorie bag of popcorn
  • 9. Applesauce
  • 10. Raw veggies with hummus (my new favorite!)
  • 11. Almonds
  • 12. Apple
  • 13. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
  • 14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
  • 15. Chocolate Milk
  • 16. Hard Boiled Egg
  • 17. Sunflower Seeds
  • 18. Cottage Cheese
  • 19. Sliced Cantelope
  • 20. Raisins
  • 21. Pita Bread and Hummus
  • 22. Rice Cakes
  • 23. Sugar-free Jello
  • 24. Dried Fruits
  • 25. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)
  • 26. Air-Popped Popcorn
  • 27. Pistachios
  • 28. Clementines (we call them Cuties or Clemmies)
  • 29. Fruit Smoothie (or Kristen’s Green Smoothie- it’s actually delicious!)
  • 30. Handful of olives
  • 31. Pickles
  • 32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
  • 33. Ants on a Log (celery with peanut butter and raisins)
  • 34.1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
  • 35. Peanut Butter and Bananas on whole wheat bread
  • 36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)
  • 37. Orange Slices
  • 38. Cherry Tomatoes
  • 39. Graham Crackers
  • 40. Small Green Salad with light dressing
  • 41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
  • 42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick- my kids love anything on a stick!)
  • 43. Half of a  Cinnamon-Raisin topped with peanut butter and banana slices
  • 44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
  • 45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
  • 46. Animal Crackers
  • 47. Strawberries dipped in fat-free Cool Whip
  • 48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
  • 49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola) 
  • 50. Bowl of bran flakes with 1/2 cup skim milk and berries
  • 51. Guacamole with veggies
  • 52. Triscuit’s Thin Crisps dipped in cottage cheese or hummus
  • 53. Cashews
  • 54. Pretzels
  • 55. Sun Chips (portion control! Read the serving amount on the side!)
  • 56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
  • 57. Sugar Snap Peas
  • 58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
  • 59. Apricots
  • 60. Laughing Cow Light Cheese Wedges
  • 61. Any 100 calorie pack
  • 62. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
  • 63. Baked chips (about 7-10) with salsa
  • 64. Soy Chips
  • 65. Protein Bar
  • 66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
  • 67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
  • 68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
  • 69. Bean Salad
  • 70. Broccoli Florets
  • 71. Peaches and Cottage Cheese
  • 72. Chopped Red Peppers (dipped in fat free ranch)
  • 73. V8 Vegetable Juice
  • 74. Tuna with Triscuit crackers
  • 75. Cooked and Cubed Chicken Breast
  • 76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
  • 77. Dates with almond butter or rolled in coconut
  • 78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good)
  • 79. Watermelon
  • 80. Cubed Apples and Cubed Cheese (this was my husband’s favorite after-school snack when he was little)
  • 81. Craisins (I love to eat these with almonds- it’s a good combo)
  • 82. Goldfish Crackers
  • 83. Edamame
  • 84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
  • 85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
  • 86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
  • 87. Oatmeal
  • 88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
  • 89. Lime Sherbet (1/2 cup serving) with sliced kiwi
  • 90. Apple Chips (dehydrated apples- they are so good!)
  • 91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
  • 92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)
  • 93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
  • 94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate- that is still good for you, right?!)
  • 95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
  • 96. Blackberries (so good mixed with plain yogurt)
  • 97. Frozen Mangos
  • 98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
  • 99. Healthier Banana Bread
  • 100. Peanut Butter Yogurt Dip with fresh fruit 

To print this list out, CLICK HERE.

[x]

(via california-skinny)

Source: workitoutt

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