Tuesday, November 24, 2015

Brownie Bites!!!!

brownie bites2Chocolate! Chocolate! Kids love it! Even the adults will love them! This recipe will make you feel a little better about giving it to them to the kids, all whole ingredients, no               chemicals or preservatives, and only natural sugar. Super fun to                   make! Double or triple your batch, store them in the freezer for                 later. The kids will love getting their hands sticky and licking their               fingers clean on this one!


Makes 18-24 Balls


  • ½ C macadamia nuts
  • 1 C dates (soaked for 10 minutes)
  • ½ tsp cacao powder (1/2 tsp extra for rolling)
  • Pinch of sea salt (optional)
  • 1 Tsp unsweetened coconut (optional)


  1. In a Vitamix or food processor pulse until nuts are still a little chunky, you want mostly powder. Put in a bowl.
  2. Blend soaked dates, add a little of the water they’ve been soaking in if it’s too sticky, should make a paste.
  3. Add cacao and salt, blend again. Scrape into bowl with nuts. Moisten hands with water and roll into balls. Roll into unsweetened cacao and coconut if you’d like!



via Farm, Foodie and Fitness http://ift.tt/1PLLsQj http://ift.tt/16mICIc

Friday, November 13, 2015

Pilates. Why it Should be Apart of Your Workout Routine, No Excuses.

beach picPilates… by now we all know what Pilates is and what it can do for our bodies. Gain coordination, flexibility, balance, core strength, build muscles with resistance and assistance, etc. 10 years ago trying to explain to people what I taught was a huge task, trying to get them to pronounce it correctly was a whole other ball game. :) Flash forward to now, teaching and explaining is definitely a lot easier but occasionally I will get people who have never heard of Pilates or its benefits. Only makes teaching a little more fun and a little more challenging but that’s why instructors teach to see the results they give their clients and students. To watch them grow and develop, to become more confident with their form and bodies, even to become pain-free.

But why should it be apart of everyone’s workout routine? Keep reading to find out! :)

Have you ever watched a baby suck on their toes, or a 5-year-old place their head on their knee effortlessly? How about a ballet dancer or gymnast contort themselves into the most pain-thought provoking positions you’ve ever seen and you still say to yourself I wish I could do that? Or how about an athlete or some one that has a Pilates or even Yoga practice do something as easy as bending from the waist and placing their hands on the flat to the floor without hesitation. (But you think to yourself “yea if I did that I’d rip a hamstring or there is no way that will ever happen! But I still wish I could do it!)  :)

As we age through our life cycle, our bodies continually change from coming down the birth canal to becoming elderly. Each step in our life requires a body fundamental that is continually changing throughout the course of our lives and it goes along with what activities you decide to do from age 5 to age 95.

So lets start from the beginning as a baby and a child you naturally have the flexibility and pretty good balance because you haven’t developed any bad habits yet and your center of gravity is closer to the ground. Go to a child in 4th grade, now for the past 4-5 years you’ve been sitting at a school desk for a good 6 hours a day/ 5 days a week. The muscles that used to be in continual movement have now become stagnant and the muscles begin to shorten and tighten. Next look at a child in high school, now puberty has begun so you’ve added more years of sitting, growth spurts, hormone changes, maybe they’re not as active anymore with sports or activities and sitting more in front of the TV or playing video games. 20’s-40’s most people are driving cars with a lot of travel involved, sitting behind a desk 5-6 days a week, even sitting with computers 15-18 hours a day. The posture has now completely changed, causing us to have tighter hamstrings, low back pain, rounded shoulders, forward head, maybe an injury has caused a complete muscle imbalance throughout the whole body. See the pattern here…

Getting into middle age, we have wear and tear on the joints and muscles, making it more prone to injury, joint replacements, and surgery, menopause for women cause complete body changes from excess body fat and weight gain to muscle and  bone loss, even multiple pregnancies can alter the bodies form as well. As we get older and even more elderly we face the every day challenge of losing our balance, lack of coordination, agility and flexibility go quickly, muscles and bones lose a lot of strength, and then injuries and falls often happen when these things start to fade.

So how does Pilates help from childhood till the day your body just says it’s done? By incorporating Pilates into your weekly routine you can reverse muscle imbalances, poor posture, develop core strength to increase balance and coordination. A strong core keeps you upright and center of gravity level so that you’re less likely to fall. Pilates is low-impact great for people with weakening bone density or osteoporosis because it’s weight-baring (You just have to know your limitations when it comes to having health concerns like osteoporosis. That’s why you always want to have a certified instructor before you jump into a class or sign up for any kind of workout)

Pilates can rehabilitate an injury, prevent injury, and it develops body awareness. Not everyone is built the same or have the same fitness levels. Pilates allows for a range of any limitation, injury, disease, or illness. It was designed for men but women tend to embrace it more. But men can achieve huge goals and levels through out their practice just as easily as women. Pilates can change and improve your abilities of any desired sports, activity, and every day functional movement.

Remember it is a practice, it takes time to reverse imbalances, injuries, improper muscle development. Muscles do have memory, they will go back to where they should but with Pilates it becomes a lifestyle something you have to continue to do, there is no quick fix, but there is change that you can see with in the first 5-10 sessions or classes you begin to take. So ponder the next time you’re the gym thinking about the Pilates class you’ve always wanted to take, or passing the window of the new studio right down the street from your house, don’t worry about the most flexible person in the class and if you’ll ever get to the point of putting your head to your knee again. Focus on feeling better, what goals you want to accomplish, living pain and injury free, as an active healthy person living a long life!



via Farm, Foodie and Fitness http://ift.tt/1HMs4L4 http://ift.tt/16mICIc

Wednesday, November 11, 2015

Watercress, Baby Fennel, Citrus and Apple Salad

fall watercress saladEating well doesn’t have to taste like tree bark or dirt. It’s just a matter of putting together different flavor profiles and experimenting and somethings things will blow you out of the water and then some will leave you tossing your whole plate into the trash or tweaking it a little more to get the perfect dish for you.

I am a “Fall Sunday Chef.” By breakfast I have the Food Network on in the background and then as soon as the clock hits 1:00 pm it’s all about the NFL in the background. I usually go through the kitchen see what I have in there to play with or what I have harvested from the garden for the week that I can cook up and try with new recipes. This helps with not having to cook for the week also. Usually I can get through at least Wednesday night with dinners covered if I plan well on Sundays.

Here is one of my recipes for this week, part from the garden and part I already had in the refrigerator. It’s the perfect way to eat healthy and hearty for the cooler fall months.


  • 2 cups organic watercress
  • 6 bulbs baby fennel chopped in small pieces (I harvested this from the school garden, you can use regular fennel, use the inside pieces for more tender and not so pungent taste)
  • 2 small oranges
  • 2 small apples
  • 12-15 dehydrated cranberries- you can also use dried cranberries try to get ones that haven’t had added sugar to make them sweeter. (use 1/4 cup)
  • 1/4 cup toasted pine nuts


  • 1 cup extra virgin olive oil
  • 1/4 cup white balsamic vinegar
  • pinch sea salt
  • pinch fresh ground pepper
  • 2 tbsp fresh orange juice


  1. In a large bowl add watercress and baby fennel.
  2. Peel and slice oranges into pieces.
  3. Slice apples add to salad
  4. Top with cranberries
  5. In a dry pan on medium heat, toast pine nuts until slightly brown and fragrant.
  6. Add to top of salad and mix well.

Dressing Directions:

  1. In a  mason jar or old glass container. Add oil, vinegar, orange juice, salt and pepper.
  2. Shake well, pour on top of salad
  3. Toss well and serve!


via Farm, Foodie and Fitness http://ift.tt/1HHJLv0 http://ift.tt/16mICIc

Sunday, November 8, 2015

Pre-Workout Dynamic Yoga Warm Up

This 8 minute Pre-Workout Dynamic Yoga Warm Up is what I use at the beginning of my workouts to warm up my arms, chest, shoulders, core, back, butt and legs. Enjoy!

Subscribe for more yoga videos & healthy lifestyle videos: http://www.youtube.com/sarahbethyoga

Read the full post Pre-Workout Dynamic Yoga Warm Up on YOME - .

via YOME -  More READ

30 Minute Post-Workout Yoga Cool Down

Whether you’re a weightlifter, runner, into HIIT or any other style of workout, this full body post-workout cool down can balance out your fitness with yoga, while stretching the whole body and reducing soreness.

There are modifications and variations offered throughout the practice so you can change up your cooldown depending on how you feel.

Subscribe for more yoga videos http://www.youtube.com/sarahbethyoga

Read the full post 30 Minute Post-Workout Yoga Cool Down on YOME - .

via YOME -  More READ