Thursday, May 22, 2014

Lemon Poppyseed Protein Muffins- Gluten Free and 21 Day Fix Approved


Lemon Poppy Seed Protein Muffins

Ingredients
1 Scoop Vanilla Whey Protein
6 tbsp. Unsweetened Applesauce
2 tsp (or packets) of Stevia
1 Whole Egg
3 Tbsp Lemon Zest
1/4 c. Plain Greek Yogurt
1-1/2 Tbsp. Coconut Oil- melted
2/3 C. Coconut Flour
1 Tbsp. Poppy Seeds
1 Tbsp. Baking Powder
1/4 tsp. Baking Soda
1/2 Cup Lowfat Cottage Cheese
3 Tbsp. Lemon Juice

Preheat over to 325.  Blend yogurt, cottage cheese, lemon juice, eggs, oil and apple sauce in a blender.
In a large bowl combine protein powder, coconut flour, poppy seeds, baking powder, baking soda, stevia and lemon zest until combined.
Pour the yogurt mixture into the dry ingredients and mix well.
Pour batter into 8 muffin cups or muffin tin sprayed with non stick spray.
Bake for 25 minutes or until toothpick comes clean.

Need help sticking to the 21 Day Fix or just want some extra motivation?  You've come to the right place.  Check out my blog for tons of 21 Day Fix recipes, tips and help.  Want even more?  I work with people online so they get the best results they can with the 21 Day Fix program!  Just send me an email at smdiehl03@gmail.com with 21 Day Fix Coaching in the subject line and we can get you on the path to success!

2 muffins is 1 yellow and 1 red.

Want more FAT BURNING protein muffin recipes?  Go here: http://dealdiehl.blogspot.com/2014/04/blueberry-orange-vanilla-protein.html

Tuesday, May 20, 2014

Fit Tip: Fight Those Cravings!



We ALL have had those moments!  We have done so well on our diet and working out!  The someone brings in the cup cakes to celebrate someones birthday and they wave them right under your nose.  You want to be good, but darn it!  They smell so good and you are getting weak!

Here is the answer to keep those cravings at bay and you on track with your goals!



Wednesday, May 14, 2014

Gluten Free- Banana Nut, Pumpkin Spice and Blueberry Waffles ... 21 Day Fix Approved Of Course



Banana Nut
Gluten Free Banana Nut Waffles
Ingredients:

1/3 Cup Oats
4 Tbsp Almond Flour
1 tsp Baking Powder
1 Scoop Vanilla Whey
1 Tbsp Ground Flax
2 Whole Eggs
1/3 cup Plain Greek Yogurt

1/2 Really Ripe Banana
1/4 chopped pecans or walnuts

Place all ingredients in the blender except the nuts and blend until everything is just blended.  You don't want to over mix the batter.  Add the nuts after everything is blended and hand mix in. 

Grease your hot waffle iron with melted coconut oil or spray with cooking spray and spoon into your waffle places.  The number of waffles depends on the size of your waffle maker.

Let your waffles cook until done.

These are so delicious and most they do not need any syrup or toppings, but if you are really wanting something on top, you can add some fresh fruit... strawberries and banana are wonderful.

Enjoy! 

1 Waffle (if batter divided evenly between two) is 1 Yellow, 1 Red and 1/2 blue and 1/2 purple

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Pumpkin Spice
Gluten Free Pumpkin Spice Waffles
Ingredients:

1/3 Cup Oats
2 Tbsp Coconut Flour
1 tsp Baking Powder
1 Scoop Vanilla Whey
1 Tbsp Ground Flax
2 Whole Eggs
1/2 Cup Canned Pumpkin
Pumpkin Pie Spices
2 stevia packets

Place all ingredients in the blender except and blend until everything is just blended.  You don't want to over mix the batter.  

Grease your hot waffle iron with melted coconut oil or spray with cooking spray and spoon into your waffle places.  The number of waffles depends on the size of your waffle maker.

Let your waffles cook until done.

These are so delicious and most they do not need any syrup or toppings, but if you are really wanting something on top.

Enjoy! 

1 Waffle (if batter divided evenly between two) is 1 Yellow, 1 Red and 1 tsp


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Blueberry Waffles
Ingredients:

1/3 Cup Oats
2 Tbsp Coconut Flour
1 tsp Baking Powder
1 Scoop Vanilla Whey
1 Tbsp Ground Flax
2 Whole Eggs
1/3 cup Plain Greek Yogurt

1 Cup Frozen Blueberries


Place all ingredients in the blender except the blueberries and blend until everything is just blended.  You don't want to over mix the batter.  Add the blueberries after everything is blended and hand mix in. 

Grease your hot waffle iron with melted coconut oil or spray with cooking spray and spoon into your waffle places.  The number of waffles depends on the size of your waffle maker.

Let your waffles cook until done.

These are so delicious and most they do not need any syrup or toppings, but if you are really wanting something on top.

Enjoy! 

1 Waffle (if batter divided evenly between two) is 1 Yellow, 1 Red and 1/2 purple



To get the recipe for the Gluten Free Chocolate Waffles and watch a video on how to make them, click here: 
Gluten Free Chocolate Waffles- 21 Day Fix Approved

Need help sticking to the 21 Day Fix or just want some extra motivation?  You've come to the right place.  Check out my blog for tons of 21 Day Fix recipes, tips and help.  Want even more?  I work with people online so they get the best results they can with the 21 Day Fix program!  Just send me an email at smdiehl03@gmail.com with 21 Day Fix Coaching in the subject line and we can get you on the path to success!


Monday, May 12, 2014

P90X3 in OXYGEN Magazine!


Have you seen this?? This is pretty exciting to me! 

I loved doing the original P90X when I was preparing for my fitness competitions back in 2009. It helped me get into great shape... and in August of that year I was featured in Oxygen Magazine in their "Future of Fitness" column

So this is the 30 minute version of this workout. I have see the results and I am IMPRESSED with what 30 minutes can do to transform your physique! I think I am going to do this workout next!!!

Want to know more about it? Did you know it happens to be on sale this month??? 


Join with me in my online boot camp and we can get crazy results together!

You can check it out at http://stephaniedfitness.com/OnSale


P90X3 - Getting you CRAZY results in 30 Minutes

Check out my results with the original P90X in my fitness routine :)  



Sunday, May 11, 2014

Gluten Free Healthy Protein Waffles- 21 Day Fix Approved


These YUMMY waffles can be considered a healthy treat for breakfast or anytime.  They are balanced with low-glycemic carbs and packed with protein and will help you burn fat when you are trying to slim down, but don't want to sacrifice a treat here or there!

WATCH BELOW ON HOW TO MAKE THESE :)   Special appearance by my wonderful mother who helps me make these yummy healthy waffles!

21 Day Fix Approved
Gluten Free Protein Waffles- 21 Day Fix Approved
Ingredients:

1/3 Cup Oats
2 Tbsp Coconut Flour
1 tsp Baking Powder
1 Tbsp Baking Coco
1 Scoop Chocolate Whey
1 Tbsp Ground Flax
2 Whole Eggs
1 Chocolate Sugar-Free Pudding Cup
1/8 Cup Dark Chocolate Chips

Place all ingredients in the blender and blend until everything is just blended.  You don't want to over mix the batter.

Grease your hot waffle iron with melted coconut oil or spray with cooking spray and spoon into your waffle places.  The number of waffles depends on the size of your waffle maker.

Let your waffles cook until done.

These are so delicious and most they do not need any syrup or toppings, but if you are really wanting something on top, you can add some fresh fruit... strawberries and banana are wonderful.

Enjoy!

1 Waffle (if batter divided evenly between two) is 1 Yellow, 1 Red and 1 tsp.


Here is the link to the Banana Nut, Pumpkin Spice and Blueberry Flavors of Waffles :

Sunday, May 4, 2014

10 Tips for Drinking Enough Water


21 Day Fix INSANITY P90X T25




Drinking your daily water goal can be tough. Most people would much rather reach for a cup of coffee or a soda pop. Making sure you drink enough water can be important to reaching your health and fitness goals as well as so good for our skin :)


Not sure how much water you should be drinking? Here is where you can find out:

 How Much Water Should you Drink A Day


Here are 10 Tips to help you drink more water through out the day:


1. Try comfort water
This is a great tactic for coffee and tea drinkers. While you’re waiting for the coffee to brew, nuke a glass of water (or herbal tea), squeeze in a bit of lemon and sip while you wait. Try another cup of warm water after you've had a mug or two of coffee. Hot water is also a great treat on a cold afternoon or evening. Invest in a new kind of herbal tea every time you grocery shop until you’ve found a couple that are just right.

2. Tag your water bottle
Splurge on the perfect reusable water bottle. Whether it's your favorite color or a unique design, the more you bond with your bottle, the less likely you'll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you're ready to drink from it throughout the day—don't forget to refill it as soon as it's empty.

3. Sip up
Gulping all that water can seem daunting. So get a package of straws to slowly sip it instead. You can even pick up a water bottle with built-in straw.

4. Become a connoisseur
Think of water drinking like wine tasting. Taste the various brands and types of bottled waters available (sparkling, spring, mineral, vitamin-enhanced, reverse osmosis, filtered, fruit-flavored, etc). Be sure to read the labels as some "waters" have significantly added calories. Many bottles of water contain two to three cups of water.

5. Drink water and drive
Keep your water bottle next to you every time you hop into the car, or buy a package of bottled water to keep in the car. Whenever you're driving about, your water will be within easy reach from your car's cup holder. Think about other places you can stash some water bottles (under your desk, next to the couch, in your purse, and more).

6. Drink your vitamins
Create your own vitamin drink. Consider combining your water with your vitamin supplements, if you take any. There are several powdered vitamin supplements that are designed to be mixed with water. Some contain little to no calories too. If you prefer to take vitamins in tablet form, then promise yourself to drink at least one whole cup of water every time you take them. Oh Yeah... Shakology is my favorite source to drink my vitamins :)

7. Fill your dinner glass
Set a glass of water at each place setting at the dinner table just like restaurants do. Don't fret about drinking it all—just place it there. By sipping water between every few bites, you'll slow you down and enjoy your meal more, while also meeting your water needs.

8. Filter out
Sometimes tap water just isn't very good. If your well or city water leaves a bad taste in your mouth, change it. Get a faucet or pitcher filter to keep out the bad and leave in the good.

9. Pace yourself
Holding (and drinking from) a cup of water will help you pace yourself at social events, parties and dinners that offer tempting food and drink. Try drinking a cup of water between bites of the calorie abomination you're faced with. It is hard to eat an entire piece of cake if you have to drink a glass of water between every single bite!

10. Find watering holes
When out and about, make it a point to stop by drinking fountains, drink your water when out to lunch while reading the menu, and by all means if someone offers you a cup of herbal tea, say yes.

Water! How Much Should You Be Drinking?


On the 21 Day Fix INSANITY P90X and T25



The big question in most of my clients minds is, "How much water should I be drinking?" Most people just don't drink enough water a day. You hear 8 glasses of water a day ALL the time, but what is a glass. To some it may be 6 oz, to others 12 oz.

And how many times do you start out in the morning and track 1....2..... 3..... oh what glass of water is this?!?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

SO, just how much water should you be drinking? A simple formula to find out is take your current body weight and divide that by 2.

So if you weight 160 lbs you take 160/2= 80

Your answer is the the amount of 80 you should be drinking a day or 80 oz.

Getting your water intake a day can be a challenge, so here are 10 tips for making sure you drink your water.