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  • September3rd

    8 Comments

    The Benefits of Interval Training!

    Posted in: Fitness

    If you know anything about fitness, you have probably heard the term “Interval Training” and/or the phrase “HIIT” before. If you don’t know what it is, or why it’s a great form of exercise to incorporate into your routine, I will be the first person to tell you what it is and why it works!

    I know for me personally, interval training has been a great form of exercise because it’s quick, effective, and straight to the point! I started doing this type of training to replace some of my long drawn-out cardio sessions, and to get in shape for my wedding. Within weeks I noticed a higher level of endurance, and fat loss than I had ever noticed with hours of cardio.

    Over a year later, I have kept interval training as a part of my fitness routine and usually do two 30 minute interval workouts a week, along with one steady-cardio session (like kickboxing, a walk, or run) and one to two weight training sessions a week! I have found that my body is much more toned, fit, and I have much more energy doing interval training in place of my long cardio sessions! I also have more time for other things in life, which is always important! :)

    Thank You Interval Training!!! More Muscle...Less Workout Time!!!

    Thank You Interval Training!!! More Muscle...Less Workout Time!!!

    SO…What Is Interval Training!?!
    Interval training (or HIIT, which simply stands for High Intensity Interval Training) is a form of exercise that involves short periods of high intensity exercise (think sprinting) followed by longer periods of low to moderate intensity exercise, (think jogging or walking).

    Why Is Interval Training So Great!?

    • If you’re stuck in a workout rut, intervals can be a new and interesting way to beat boredom and get in shape.
    • Interval training is a great form of ‘cardio’ exercise (especially when your goal is to loose weight) because it allows you to burn calories both during and after your workout because it takes longer for your body to recover from this type of exercise than a steady cardio workout, (think a long steady jog).
    • Interval training is also great for fat loss because it uses both carbohydrates and fat to fuel your workout. This will improve your athletic endurance as well as your fat-burning potential.
    • In addition, studies have shown that when people loose weight, they tend to not only loose fat, but muscle as well. Interval training has been shown to limit the muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.

    How Do I Incorporate Interval Training Into My Fitness Routine!?

    To get the benefits HIIT, you need to push yourself to your MAXIMUM EFFORT during the high intensity part of the workout, (meaning you are pushing so hard you don’t think you could possibly go any harder, to the point where you feel like your almost out of breath). And during the low intensity part of the workout you allow your body to replenish your oxygen and energy (think of this as a time to recover and catch your breath).

    How Often Should I Do Interval Training?
    You don’t need to replace all of your aerobic exercise for interval training. In fact, you shouldn’t do interval training more than 2-3 times a week in order to give your body enough recovery time. A good balance, for example, might be two sessions of HIIT per week, along with 1-2 sessions of steady-state aerobic exercise. As usual, moderation is the key to long-term success, so challenge yourself, but give your body the rest that it needs as well!

    Here Are Some General Interval Training Guidelines

    • HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
    • Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes.
    • Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (Note: This exercise is not appropriate for people with heart problems)
    • Always warm up and cool down for at least five minutes before and after each HIIT session.
    • Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles.
    • Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter.

    A Sample Progressive Interval Training Program

    Here is a sample eight week interval training program that anyone at a moderate fitness level can start to progressively work their way up to HIIT training. This basic training program can be further intensified by adding longer periods of high intensity intervals, shorter recovery periods, or both.

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    Week Warm Up High Intensity Interval Recovery Interval Repeat Cool Down Total Workout Time
    1 5 min 1 min 4 min 2 times 5 min 20 min
    2 5 min 1 min 4 min 3 times 5 min 25 min
    3 5 min 1 min 4 min 4 times 5 min 30 min
    4 5 min 1.5 min 4 min 2 times 5 min 21 min
    5 5 min 1.5 min 4 min 3 times 5 min 26.5 min
    6 5 min 1.5 min 4 min 4 times 5 min 32 min
    7 5 min 2 min 5 min 3 times 5 min 31 min
    8 5 min 2 min 5 min 4 times 5 min 38 Week Warm Up High Intensity Interval Recovery Interval Repeat Cool Down Total Workout Time
    1 5 min 1 min 4 min 2 times 5 min 20 min
    2 5 min 1 min 4 min 3 times 5 min 25 min
    3 5 min 1 min 4 min 4 times 5 min 30 min
    4 5 min 1.5 min 4 min 2 times 5 min 21 min
    5 5 min 1.5 min 4 min 3 times 5 min 26.5 min
    6 5 min 1.5 min 4 min 4 times 5 min 32 min
    7 5 min 2 min 5 min 3 times 5 min 31 min
    8 5 min 2 min 5 min 4 times 5 min 38 min

  • August28th

    11 Comments

    Pizzucchini

    Posted in: Dinner, Sides

    4 large zucchini, halved lengthwise
    1 lb (2 c) lean ground turkey
    1/4 c onion, diced
    2 tbsp basil
    2 tbsp oregano
    2 tsp garlic powder
    1/2 tsp salt
    1/4 tsp pepper
    1 c pasta OR pizza sauce (any variety with 100 calories or less per 1/2 cup serving)
    2 tablespoons grated parmesan
    1/2 cup mozzarella cheese, shredded
    Combine ground turkey, onion, basil, oregano, garlic, salt and pepper.  Cook over med-high heat until turkey is brown and cooked through.
    While the turkey is cooking, make ‘zucchini boats’ by scooping the seeds from center of each zucchini half, using a spoon or melon baller. This will make 16 long ‘zucchini boats’. Set aside.
    Once the ground turkey is browned, add the pasta sauce and parmesan cheese to the skillet, and simmer over medium heat for 5-8 minutes, stirring frequently.
    Spoon turkey mixture into zucchini boats. Sprinkle mozzarella cheese over the top of each boat.
    Bake zucchini boats in a 13×9 baking dish, sprayed with cooking spray for 10 to 12 minutes, or until cheese is golden brown.
    Servings: 4 (2 zucchini halves per serving)
    Calories: 220 (for 2 zucchini boats)

    Who doesn’t LOVE pizza!?!  This recipe has everything there is to love about pizza…the warm gooey bubbly cheese, with the slightly sweet sauce, all piled onto one of summers best veggies (in my opinion)…ZUCCHINI!!! One serving is 2 large zucchini boats for only  about 200 calories, and packed with 18 grams of protein and 6 grams of fiber per serving, which means it will keep you feeling satisfied longer!

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    These pizza zucchini boats are great to make for an appetizer, snack, or meal…and even non-zucchini fans are guaranteed to love this recipe! This dish is surprisingly quick and easy to make, so if you have never made zucchini boats, I recommend trying it! In fact, zucchini boats only ‘look’ hard to make, (when in fact, they are so simple), so naturally, you end up looking like a ’star’ in the kitchen! ;)

    Ingredients

    • 4 large zucchini, halved lengthwise
    • 1 lb (2 c) lean ground turkey OR Boca meat style crumbles, OR ground turkey sausage
    • 1/4 c onion, diced
    • 2 tsp garlic powder
    • 1/2 tsp salt
    • 1/4 tsp pepper
    • 1 c pizza OR pasta sauce (any variety with about 100 calories or less per 1/2 cup serving)
    • 2 tablespoons grated parmesan
    • 1/2 cup mozzarella cheese, shredded
    • *Optional: 2 tbsp basil, 2 tbsp oregano

    Method

    1. Pre-heat oven to 400 degrees.  Coat a 13×9 baking dish with non-stick cooking spray. Set aside.
    2. In a large non-stick skillet, combine ground turkey, onion, garlic, salt and pepper, (and basil and oregano if you desire).  Cook over med-high heat until turkey is brown and cooked through.
    3. While the turkey is cooking, make the ‘zucchini boats’ by scooping the seeds from center of each zucchini half, using a spoon or melon baller. This will make 8 long ‘zucchini boats’. Set boats in baking dish, placing them side by side.
    4. Once the ground turkey is browned, add the pizza/pasta sauce and parmesan cheese to the skillet, and simmer over medium heat for 5 minutes, or until the sauce has thickened up.
    5. Spoon turkey mixture into zucchini boats. Sprinkle mozzarella cheese over the top of each boat.
    6. Bake zucchini boats for 10 to 12 minutes, or until cheese is golden brown.

    Enjoy!  Love Katie

    Servings: 4 (2 zucchini halves per serving)

    Calories: 220 (for 2 zucchini boats)

  • August20th

    24 Comments

    Carrot Cake Muffins with Maple Cream Cheese Frosting

    Posted in: Breakfast, Desserts, Snacks

    I hate to let food go to waste, so I always try to think of new and creative ways to use my left-overs, especially when it’s produce, because it goes bad so quickly.  I had some carrots sitting in my fridge that I knew would not get eaten ‘in time’, so I started to brain-storm ways that I could use them up!

    I put my baking cap on, and immediately thought of carrot cake. I like carrot cake, but I don’t love it enough to ’splurge’ on a piece for over 300 calories a slice! However, if you gave me a moist piece of carrot cake that was high in protein, low in sugar, had 85 calories….and then topped it off with a maple cream cheese frosting, then I’m game!

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    I decided to put my new blender to work and come up with a ‘carrot cake’ that would meet all of the criteria listed above, and I was quite pleased with the finished product! The carrots and pineapple add a natural sweetness to the batter, while giving it a moist ‘cake’ like texture with very little calories and sugar!

    The cinnamon and walnuts give these muffins the warm-comforting flavor that we all know and love about carrot cake…and the rich frosting transform these everyday ‘muffins’ into a irresistible cupcake that is ready for any celebration!  Who knew that some left-over carrots could taste SO good!?! :)

    Ingredients

    • 8 egg whites
    • ½ cup cottage cheese
    • 1 tbs vanilla extract
    • 1/2 scoop vanilla/plain protein powder
    • 1 cup oats
    • 2 tsp baking powder
    • 1/2 cup Splenda OR 1/4 cup Stevia (I used NuNaturals More Fiber Stevia Baking Blend)
    • 2 tsp cinnamon
    • 1.5 cup finely grated carrots
    • 1/3 cup canned crushed pineapple, drained
    • *Optional: 1/3 cup raisins OR 1/3 cup walnuts, finely chopped

    Optional Frosting:

    • 1 package whipped OR reduced fat cream cheese
    • 1/4 cup Splenda or 1/8 cup Stevia
    • 1 tsp maple extract OR vanilla extract (for vanilla frosting)

    Method

    1. Pre-heat oven to 375.  Spray muffin tin (12 muffin cups) with non-stick spray. *Note: Do not use paper muffin liners, this batter sticks to them, however, foil muffin-liners work wonderfully!
    2. Combine all of the ingredients and 1/2 cup of the carrots in a blender (don’t add the rest of the carrots, the pineapple, or the walnuts just yet!) Blend until mixture is smooth.
    3. Pour the mixture into a medium-sized bowl, and gently fold in the rest of the carrots and pineapple, and walnuts or raisins if desired.
    4. Spoon batter into 12 muffin tins, filling each cup full. Bake for about 25-30 minutes or until golden brown on top, and toothpick comes out clean. Remove from pan immediately and allow to cool at room temperature.
    5. To make the frosting (optional) mix cream cheese, sweetener, maple extract, and vanilla extract together in a small bowl, chill in the fridge while the muffins are baking, and spread on top of muffins after they’re cooled. ENJOY!

    Enjoy!  Love Katie

    Servings: 12 muffins

    Calories: 65 calories per muffin / 85 per muffin with cream cheese frosting

    8 egg whites
    ½ cup cottage cheese
    2 tbs vanilla extract
    1/2 scoop vanilla/plain protein powder
    1 cup oats
    2 tsp baking powder
    1/2 cup splenda OR 1/4 cup stevia (or sweetener of choice)
    3 tsp cinnamon
    1 cup grated carrots
    1/3 cup caned crushed pineapple, drained
    1/4 cup walnuts, crushed
    Optional Frosting:
    1 package fat free cream cheese OR whipped/reduced fat cream cheese
    1/4 cup splenda or 1/8 cup stevia
    1 tsp vanilla extract
    Pre-heat oven to 375.  Spray muffin tin (8 muffin cups) with non-stick spray.
    Combine egg whites, cottage cheese, vanilla, in a blender. Blend until mixture is smooth.
    In a bowl mix together the protein powder, oats, baking powder, sweetener, and cinnamon.
    Add the mixture in the blender to the dry ingredients, and stir until combined. Gently fold in the carrots, pineapples, and walnuts.
    Spoon batter into muffin pan filling each cup about ¾ full. Bake for about 30 minutes or until golden brown on top, and toothpick comes out clean. Remove from pan immediately and allow to cool at room temperature.
    When muffins are cooled, mix cream cheese, sweetener, and vanilla extract together in a small bowl, and spread on top of each muffin. ENJOY!
    Servings: 8 muffins
    Calories: 100 per muffin/ 120 per muffin with cream cheese 8 egg whites
    ½ cup cottage cheese
    2 tbs vanilla extract
    1/2 scoop vanilla/plain protein powder
    1 cup oats
    2 tsp baking powder
    1/2 cup splenda OR 1/4 cup stevia (or sweetener of choice)
    3 tsp cinnamon
    1 cup grated carrots
    1/3 cup caned crushed pineapple, drained
    1/4 cup walnuts, crushed
    Optional Frosting:
    1 package fat free cream cheese OR whipped/reduced fat cream cheese
    1/4 cup splenda or 1/8 cup stevia
    1 tsp vanilla extract
    Pre-heat oven to 375.  Spray muffin tin (8 muffin cups) with non-stick spray.
    Combine egg whites, cottage cheese, vanilla, in a blender. Blend until mixture is smooth.
    In a bowl mix together the protein powder, oats, baking powder, sweetener, and cinnamon.
    Add the mixture in the blender to the dry ingredients, and stir until combined. Gently fold in the carrots, pineapples, and walnuts.
    Spoon batter into muffin pan filling each cup about ¾ full. Bake for about 30 minutes or until golden brown on top, and toothpick comes out clean. Remove from pan immediately and allow to cool at room temperature.
    When muffins are cooled, mix cream cheese, sweetener, and vanilla extract together in a small bowl, and spread on top of each muffin. ENJOY!
    Servings: 8 muffins
    Calories: 100 per muffin/ 120 per muffin with cream cheese frosting

  • August17th

    8 Comments

    Greek Pita Pizza!

    Posted in: Dinner, Lunch

    The Great Greek Pizza
    PER SERVING (entire recipe): 277 calories, 4.75g fat, 990mg sodium, 38g carbs, 8.5g fiber, 4.5g sugars, 19g protein — POINTS® value 5*
    How have we NOT made a pizza on a pita yet?! Don’t worry, we’re making it up to you now…
    Ingredients:
    1/2 cup chopped spinach, thawed from frozen, squeezed dry
    2 tbsp. crumbled fat-free feta cheese
    1/2 tsp. crushed garlic
    1 stick light string cheese
    1 whole-wheat or high-fiber pita
    3 tbsp. canned crushed tomatoes
    2 thin slices red onion, rings separated and halved
    1 tbsp. sliced black olives
    4 slices plum tomato
    Dash dried oregano or 1/4 tsp. fresh oregano
    Optional: salt and black pepper
    Directions:
    Preheat oven to 375 degrees.
    In a medium bowl, combine spinach, feta cheese, and garlic. Mix well and set aside.
    Break string cheese into thirds and place in a food processor or blender — blend at high speed until cheese takes on a shredded or grated consistency. (Or just tear string cheese into pieces and roughly chop.) Set aside.
    Spray a baking sheet with nonstick spray, and lay pita in center. Spread crushed tomatoes over the pita, leaving a 1/2-inch border around the edge. Evenly top with spinach-feta mixture, and then cover with shredded/grated string cheese.
    Place onion, olive, and tomato slices on top of your “pizza,” and sprinkle with oregano.
    Bake in the oven for 8 – 10 minutes, until pizza is hot and string cheese has melted.
    If you like, season to taste with salt and pepper. Cut into wedges, and enjoy!
    MAKES 1 SERVING

    I’m a huge fan of Greek food! In fact, when I go to a restaurant, one of the first things that I often look for is a Greek salad! Recently, on my vacation, I enjoyed one of the best Greek salad’s that I’ve ever had! One of the things on the salad that really made it wonderful was the warm pita wedges on the side!

    This instantly sparked an idea in my head, that seems so obvious, yet i’ve never tried it before! When I got home I instantly put my ‘idea’ to work in the kitchen, and just as I had hoped…It was a huge success!

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    I’ve been making different kinds of ‘pizza’s’ on LaTortilla Wraps for years now…But I have never thought to use pita bread as the crust! Combining Greek-style ingredients with a pita bread crust made for an amazing Greek-style pizza that is now a personal favorite of mine!


    If you enjoy Greek food (or just enjoy pita bread) I strongly suggest trying this pizza today, and who know’s~ it may be your new ‘personal favorite’ as well!


    Ingredients

    • 1 whole-wheat or high-fiber pita (I like Weight Watchers or Joseph’s Low-Carb Pita’s)
    • 1/4 cup pizza sauce OR marinara sauce
    • 1/4 cup crumbled fat-free or reduced-fat feta cheese
    • 1/2 cup chopped spinach, thawed from frozen, squeezed dry
    • 2 slices red onion, chopped
    • 3 black olives, sliced
    • 4 slices tomato
    • pinch of salt and pepper
    • 1/4 tsp garlic powder
    • Optional Toppings: 1 small zucchini- cut into thin slices, roasted red pepper slices, or green pepper slices, roasted chickpeas, chopped beets, thinly sliced green onions

    Method

    1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray, and lay pita in center.
    2. Spread pizza sauce over the pita, leaving a 1/2-inch border around the edge to make the ‘crust’. Top pizza with feta, spinach, onion, olives, tomato slices, (and any other additional topping if desired). Sprinkle salt, pepper, and garlic over the top of the pizza.
    3. Place pizza in the oven and bake for 8 – 10 minutes, or until the cheese has melted and slightly browned, or is to your liking!

    Enjoy!  Love Katie

    Servings: 1 pizza

    Calories: 270 calories for entire pizza

  • August14th

    11 Comments

    The Daily Dish!

    Posted in: Daily Dish

    Well…This week was what I like to call “Back to Real Life Week” …You know what i’m talking about, that week back to work after a vacation, where it’s hard to concentrate, and ‘get down to business’ because all you want to do is go back to laying out by the pool and hanging out on the beach!?! ;)  However, my husband and I had a chance to give each other our one year anniversary gifts this week, which brought a little ‘excitement’ and something to look forward to!

    I wanted to surprise my husband with his gift, which was a I-Mac desktop computer, (he has always wanted one to do his graphic design work on!)  So I told him I would be gone for a while grocery shopping…while all the while I was picking up his computer! I went and grabbed a few groceries, so I would have something to bring in..and send him (like I usally do) to retrieve the rest of the groceries in my car!

    When he walked out to the car, he certainly didn’t found much more than groceries,when he saw his new computer sitting in my back seat! I then ran out to watch his reaction and scream ‘Happy One Year Babe!’ It was awesome, and I pulled it off without a hitch which was a relief…(because let’s just say I rarely pull off surprises!)

    Little did I know that Sean had his own ‘tricks’ up his sleeve, and as I was about to get a huge surprise of my own! Moments later, as I was putting the groceries away, I turned to see Sean walking in the kitchen with a box that was beautifully wrapped by Williams and Sonoma! I lit-up inside as I opened the box, and saw something that I have always wanted, but always seemed to be just out of reach…A VitaMix Blender!!! And let me tell you..This is a true gift from God! He is so awesome, and He cares about even the simple ‘desires’ of our hearts! He is SO good when you delight yourself in HIM! :)

    I couldn’t wait to wake up the next morning to try out my new Vita Mix! Before BodyPump I made an amazing Strawberry Smoothie with protein powder, cottage cheese, ice, water, stevia, and frozen strawberries! Yum!!!

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    The VitaMix made it the perfect Thick and Creamy Consistency!!!

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    After my workout, I made some Honey Mustard Chicken Tenders for lunch. I quickly cooked up some frozen chicken strips in a sauté pan with these two sauces and a dash of stevia and salt…To make the perfect combo of sweet and salty!!!

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    I paired them with some delicious ‘Sweet Potato Chips’ which were so simple to make! I just sliced a sweet potato into thin ‘chips’ and seasoned them with salt, pepper, and parmesan cheese before putting them in the oven at 450 degrees for about 15 minutes! They were amazing dipped in ketchup!

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    For a snack I had a few of my PB Cookies!
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    Of course I had to share this shot of Sean and I with his New Computer! :) I feel so blessed to be able to get him this after all the ways he has blessed me over the years!
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    And my sister was able to catch Seans Surprise for Me right after! As you can see, I had NO idea! :)
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    Sneaky Sneaky!!! :)
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    I was one HAPPY GIRL!
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    Clearly…I was so excited I couldn’t stop jumping up and down! Haha!
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    For dinner we went out to Outback, where I got Chicken on the Barbie “Lightened Up” …Which is a new option that they offer, where they don’t put butter on the food. It’s still the same delicious dish, but has 1/3 of the calories of the original dish!
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    For dessert we got some Orange-Vanilla Swirl Frozen Yogurt! It was a cool~creamy way to end a wonderful day!
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    It’s amazing how going out on a date, or simply getting a surprise can turn an ‘ordinary week’ into a wonderful week!  However, I also must add that it truly is more blessed to give than receive! I had almost twice as much fun surprising and blessing Sean that I did recieving a surprise from him!
    Now think of what the world would be like if we would make it our goal to bless others around us ‘just because’… Or even sought out to suprise people every now and then with the simple intent to add some joy to their day! I think this is going to be a new goal of mine…How about you!?! ;)

  • August11th

    16 Comments

    Soft and Moist “Skinny” Peanut Butter Cookies!

    Posted in: Desserts

    When I was a kid, the thought of a peanut butter cookies got me excited for two reasons. One, it meant that I got to bake with my mom and sisters, (pb cookies are generally very easy, and perfect for kids to make!) Second, it meant I got to eat them, which is always a good thing in my book, considering I have always been a lover of all-things peanut butter!

    The challenge that I have always had was ‘transforming’ this beloved recipe into an equally moist and delicious treat without all the sugar and calories! (Especially since I knew it would be hard to stop at just one!)

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  • August9th

    15 Comments

    The Daily Dish~ Ft.Lauderdale Florida!

    Posted in: Daily Dish

    For my one year anniversary, my husband Sean took me to Ft.Lauderdale, Florida! It was such an amazing trip and very relaxing! We purposely spent most of the days laying out, eating out, and simply do a whole lot of ‘nothing’ except for spending time together! Our hotel was right on the beach, which was perfect for the  sunny and beautiful days we were blessed with.

    My ‘eats’ were definitely different considering we stayed in a hotel room.  There was no fridge or means of cooking food, but I managed to find something relatively healthy, yet tasty, just about everywhere we went!

    For breakfast, I brought along some protein cereal and protein bars. I paired what I brought along with a light-n-fit yogurt and coffee. There were a few mornings that we enjoyed the hotel’s breakfast buffet, where I got an egg-white omelet made for me …(talk about service!) and had some fruit, cottage cheese, and yogurt on the side! Let’s just say I may have overate (just a bit!) considering it was $20 per person– and I wanted to feel like I was getting my money’s worth! Oh the danger of expensive buffets! :)

    Here’s a shot of one of my delicious Egg White Omelets! :)

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    For lunch (almost every day) we ate at the pool-side restaurant at our hotel. It was beautiful, breezy, and had delicious food! I tried a different salad every day! Here was the wonderfully tropical-type atmosphere! They even had a ‘beachy’ soundtrack playing that let you know you were in paradise! :)

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    It was connected to a pool-side bar where I ordered iced-coffee!

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    Here we were, fresh from the airport, trying to ’smile’ while waiting for our food! :)

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    I’m pretty sure we were both about to ‘crash’ after waking up at 5 am (and I worked until midnight the night before)…and after traveling all morning!

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    On the first day I had an amazing Mango Salsa Chicken Salad! This salad had a delicious-juicy mango salsa over lettuce with cucumbers, grilled chicken, and a crispy ’shell’ that I crushed up and sprinkled over my salad. (I think I only used one, considering they were definitely huge and one was more than enough (…and one is enough when they are deep-fried!)

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    On a different day I tried a Chicken Cesar Salad, with freshly made Croutons and loads of Shaved Parmesan! (I ordered the dressing on the side and dipped my fork in…This thick and creamy dressing is a danger zone for many Cesar salads!)

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    I also had a wonderful Greek Chicken Salad for lunch one day! This was by far my favorite! It had cucumbers, tomatoes, red pepper, grilled chicken, and the most delicious Feta Cheese I think I’ve ever had!

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    You think I like salads? :) :) I do!!

    We spent most of the days laying out, enjoying the amazing pool!

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    And the beautiful beach!

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    We SOOO enjoyed being Beach Bums!

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    Sean Looking like a Surfer! :)

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    We tried to make a sand turtle…And it got washed away after about an hour of sweaty work! :(

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    We also had access to a Private Spa and Pool! It was very relaxing..Just what we both needed!

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    We also spent some of the day shopping! One of my favorite Pass-Times…Who Knew!?! :)

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    For dinner, we generally went ‘out on the town’…My favorite dinner was at The Cheesecake Factory. I love the beautiful architecture and decor in this restaurant!

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    I ordered the Asian Chicken Salad! Woo Hoo! We all know I love this kind of salad, but this one was especially wonderful with all of the ‘finely chopped’ veggies! :)

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    These salads are enormous…and yes…I enjoyed every last bite all by my little self! :)

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    Sean got the Pepperoni Pizza!

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    We LOVE Cheesecake Factory! :) Too bad there are none near us in Michigan!

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    One of my favorite desserts was good old Coldstone Ice Cream! Nothing new or special, but there is something marvelous abou the Sinless Sweet Cream with Strawberries, Graham Cracker Crust, and Whipped Cream! Oh and don’t forget the cone on top! :)

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    Sean got his usual…The French Toast Ice Cream..Which I love to re-create for him (as a healthier version) at home!

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    We spent most of our nights strolling the beach, and enjoying God’s beautiful masterpiece!

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    God has been SOOOO good to us…EVERY SINGLE DAY…And honestly, it is only because of Him that we are able to enjoy the many blessings of this life together! He is working on us every single day, making us better people, and mates for one another. It’s truly a remarkable thing how He uses us to sharpen and refine one another! :)

    Now that i’m back, it’s time to get caught up with life! I’m off to another busy work-week…But I can honestly say I feel refreshed and ready for it! :)

    Oh…And I am hoping to get that cookie recipe up this week so stay tuned!!!

  • July30th

    25 Comments

    Getting Fit for a Big Day!

    Posted in: Fitness

    For me..The biggest and best day of my life (so far) was my wedding day (not counting the day I gave Jesus my heart and life of course!) In fact, this topic came to my mind in particular, because my 1 year wedding anniversary is coming up this August 8th!

    A lot of people asked me what I did to ‘get in shape’ for my wedding.  It surprised many people (even myself at times while I was going through it) when I said that I worked out less…and ate more….to get my body in terffific shape! In fact, I have continued this ‘approach’ on fitness/eating to this day, (which shows it is attainable, and realistic)…And haven’t gained back a pound, and have ‘toned’ up even more since that day!

    In our society today, people ’stress’ that you should exercise more, eat way less, and go to all sorts of ‘extremes‘ to get in shape for a special occasion! It’s no surprise then, that it’s considered ‘common’ for women to gain 10+ pounds back during their first year of marriage, and/or why people gain back ‘all the weight (and then some) after every ‘crash diet’ they go on!

    The problem with all of these ‘extreme‘ forms of getting in shape is that they are not realistic to stick to long term, and they ’shock’ the body so much so, that often times, a person’s metabolism actually slows down in order to prevent the body from loosing too much fat, too fast.  In addition, extreme dieting and/or exercising can actually break down muscle tissue instead of (or in addition to) fat which also has long-term negative consequences! You can read more about that (in a short sum-up) by clicking HERE.

    The reality is, we were all born with different genetics, which determines our body size and shape. We have the ability to make the ‘best’ out of what we have been given, and when it comes to those ’special days’ in life, we have to pay attention to the health of our bodies, in addition to taking a balanced approach to getting in shape.

    We ultimately must recognize that we will still have to work with this body even after the ‘big event’…so it’s best to treat our bodies with respect, and give them rest when they need it, along with a balanced diet, and of course a variety of exercises that are intense, yet fun, and something we will stick to when life after the fact continues on….Which it always does! :)

    Now, without further ado, I thought I would post a few pictures of this most-wonderful day that took place (almost) a year ago…The day I married my BEST FRIEND! :)

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    Now for a special shout-out! Thank you Jesus for sending a mighty man of God to me to be my husband and life mate! :) Thank you to all of our friends and family who were there to support us on our special day, and have been there every day since. And last but not least…Thank you to my wonderful husband for giving of yourself every day 100% to support, love, cherish, and pray with me! I love you! :)

  • July26th

    19 Comments

    The Daily Dish!

    Posted in: Daily Dish

    The past week went so quick, I barely remember what happened~ I guess that’s what happens when you work full-time, (and work the weekend)! This was my first week off-orientation..And it was very scary at first…But I am also loving the feeling of walking in the room and being able to say, ‘Hi, my name is Katie, and I’m your nurse for tonight!’ :)

    God is sooo good, and I have so many praise reports when I finish work every night! He has given me so much favor with every one I work with, and even my patients! I find it interesting how the nurse before me will ‘warn’ me that a patient was ‘difficult’, and when I go in the room with a smile, (and show them compassion), they are suddenly sweet as a pea! :)

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  • July22nd

    14 Comments

    Creamy Fettucine Alfredo

    Posted in: Dinner

    Fettucine Alfredo is ‘one of those dishes’ that most people think is ‘off limits’ when it comes to eating healthy.  However, through experimenting with different ingredients, I have found that even the most heavy dishes can be lightened up, without loosing their ‘traditional’ taste! The star of this dish is the Laughing Cow Cheese, which packs a powerful cheesy punch, for only 30 calories a wedge!

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