2014 - OH!! Let's Start the Year!

Hello, Friends!

Can you believe it? New Year's Eve. The close of one chapter is upon us. It's been an interesting year, with trials and celebrations, and when it comes down to it, I wouldn't change a thing. In fact, this chapter has lead me to so many great things, I can wait for the next one!!

Have you ever made a change in your life, however small, that led you to doing the thing (or things) that you feel maybe you should have been doing all along? No? Wait for it. It can happen when you least expect it!

So, one minute I minding my business, nothing fancy, doing some fun stuff, but knew I wasn't who I wanted to be when I grew up... the next I find myself in a position to do the things that aren't just on my way to my grown up self, but things that I truly believe in and love. I'm thankful for opportunities both professionally, academically, and personally.

It's been one year since embarking on this journey called Jen's Whole Life. I'm still not a super model. I'm not a size 0, and I'm not a world class athlete. I haven't won the lottery and I still have car trouble. My laundry sits undone most days, and I still enjoy dessert. Sometimes I forget to brush my teeth before bed.

I'm still me.

But here are the changes - I'm stronger, more focused, willing to take on challenges, and have confidence that I have never had before.  I view my clean eating and working out as something I GET to do, not something I HAVE to do, or a diet that I can't cheat on.  I get to teach my kiddos and the hubster that being strong and healthy is awesome and that trying new foods is delicious and exciting (even if one of them won't try it).  I hope I'm being a role model, not just for my family, but for those I encounter at work, school, and online.

I'm back in school, working towards a goal I've been putting off for years. Ever finally do the thing you've been afraid to do and then wonder what the hell you were waiting for? I had to get the excuses out of my head. I needed a kick in the pants.  And now, I'm ready to tackle the next semester with renewed energy and excitement!

So, this year, my resolution is simply this:

Yup. That's it.

There are some smaller goals on my list, but what I'm really after is making improvements where ever and whenever I can.  Cooking at home more. Scheduling my laundry days, and trying my best to stick with it. Weather permitting, walk the dogs at least 5 days per week. Regular date nights with the hubster. Making time to go out with the gals. Reading for pleasure. Lots of little things can make me more awesome.

I'm also committed to clean eating and making fitness a big part of my life. I'm lucky enough to get to work with Ben and the folks at Compete. I've got access to resources that have just nurtured my love for fitness and have instilled a little competitive fire to push me. I'd love to work my way back into running and see a goal realized, but this finally dawned on me: It's not about the finish time. It's about my life. Committing to and sticking with training. Working hard. Giving a thing my all. If I do these things, I win - no matter what that time stamp is.

I have so much to be thankful for! I've learned a lot this last year and I'm ready to take 2014 on like a boss!

I hope you all have a safe and happy New Year's celebration tonight and are ready to kick some ass in 2014! (I'm starting to kick ass first thing... 9am Circuits at Compete. Nothing like starting off the New Year with a BANG!)

Until then,

<3 Jen

Healthy Changes Don't Have to Wait for New Years

Hello Friends!

I hope you are all well! I had an amazing weekend and enjoyed a splurge or two (or three!) with some time with the hubby on our Day Date, great friends - both old and new,  kicked my To-Do list's butt yesterday and enjoyed some time with my son while we set up the Christmas tree together. 

It's weekends like this that remind me of why it's important to be fit and healthy.  I'm striving to be fit and healthy so I can enjoy my life! So I'm not too tired to have a busy day of running around, shopping, laughing and bowling (that counts as a workout, right? I was hurling that ball like no other! Oh, and won 2 of 3 games! Can you tell I'm a little competitive?). Also, I've met some really great people in my quest to be fit - the folks that I work out with are so much fun! And, I'm not sure, but I think all the upper body exercise really paid off this weekend - the hubster and I became Grand Champions of Beer Pong!  Ok, maybe that wasn't the healthiest sport, but it was fun and we don't do that kind of thing often (heck, ever!).  I have energy to play with my kiddo, the pups, get the shopping done, clean the house, and keep on going...

What I'm trying to say is that these are the reasons to make good choices - so you can LIVE the life you LOVE! 

I'm also really excited to share with you a pre-New Years change in my house. The hubster is going to make an effort to enjoy clean eating! This is a big deal. Why? Because he is a finicky eater. That is, he doesn't enjoy trying new things or experimenting with veggies. He likes what he likes, and "if he liked it, he would have had it already."

The exciting thing is that he's seen the positive changes in my life, energy, and physical health and wants to  enjoy the positive benefits of eating healthier food. I'm so excited for him!

Tonight we had a very simple chicken, marinaded in balsamic vinaigrette and broiled in the oven, along with steamed green beans with red pepper and carrots, and orange (Cuties!) sections.  I've picked up the ingredients and will be putting together tomorrow's dinner before bed tonight so it's an easy post workday meal. I'm making a clean Italian Baked Ziti, and serving with a green salad. I'll add zucchini and red pepper slices to half of the dish because I just can't get enough veggies!  I'll let you know how it goes - and if my picky eater enjoys this clean recipe.

There are opportunities all over to get active before the Big Apple drops on New Years Eve - indoor recreational leagues for basketball and volleyball, bowling, dancing, workouts at your favorite gym or studio, and even walking with your furry boys. 

You never know who you are an inspiration to - so don't give up your healthy habits. It's not just good for you, it's good for those who believe in you. 

Gotta run out with the pups, so until next time!

<3 Jen

"Why do we fall? To Pick Ourselves Back Up" - A Thankful Reminder

Hello, friends.

It's Thanksgiving week (already?!) and I'm reflecting on the changes I've made, the relationships I'm blessed to have and all the good things going for me, my family and friends.  It's easy to get bogged down in the "I can't do this...", the "I don't have that..." and the "poor me" - I'm as guilty as the next person. I mean, seriously, what we're exposed to every day - the materialism and bitterness driven by a "keep up with the Jones'" mentality is enough to make anyone a basket case.

Just last week I had one of those weeks. You know the ones. You feel like a huge failure, despite your best efforts and the encouragement around you. You're logical mind is hushed by your emotional mind and you forget all the things you KNOW to be true in favor of a self deprecating, media tainted, self loathing,  - all designed to get you to feel so bad about yourself that you will pay exorbitant amounts of money on products that simply don't work. Ya. THAT kind of week. 

But here's what happened. I talked about it and my support system lifted me up and reminded me of the things that I know. I killed a really tough workout in record time, and I enjoyed my birthday with family and friends and a great concert. I got out of my own head (with some great advice and lots of hugs) and felt 1,000% better the next day.

Everyone has low days - but you remember what Thomas Wayne said to Bruce, don't you? "Why do we fall? To pick ourselves back up." 

(C'mon - who doesn't love a quality Batman reference?!)

I'm focusing on eating as clean as possible, but am going to be okay with small splurges. I'm going to work out to make me feel better physically and emotionally. I'm working on positive self talk - audible reminders of what I know logically but struggle with subconsciously.  

So, in this busy season, remember that you are human, unique and special. We all set goals and sometimes fumble around before we get to the finish line. We need our support system to keep us healthy and happy. So, embrace this time with those you care about - and remember to care about YOURSELF too.  It may be a winding road, but keep at it, be true to yourself and you will realize success. At least, that's my story - and I'm sticking too it!

I just put some Overnight Oatmeal in the crock for a warm, hearty and healthy breakfast before getting a run in with TNT alumni and friends, and then the Turkey Circuit with Ben and the gang at Compete. Family movie, plenty of cooking and time with those I love. It's going to be a great holiday season. 

Sincerely thankful ~
Until next time,
<3Jen

A Healthy (and DELICIOUS) Way to Start the Day!

Hello again, friends! Back so soon? Yes, yes I am. I just had to tell you all about a new instant classic...

I'm still focusing on eating clean, but I wanted something fast, easy, WARM and tasty for breakfast. The answer? Overnight oatmeal...

I had a long day yesterday, worked the day job, school in the evening, home to clean up after my messy boys and walk the furry ones. I was tired and hungry and trying to think of what I could put together for breakfast and lunch the next day.

So, I sat down and did what any red blooded American would do. I Googled. "Clean Breakfast Options"... and viola! An idea was born.  Now, this is not the first time I thought of crock pot oatmeal. I mean, I've seen it on Pinterest boards - haven't you?  So, I decided to peruse the recipes until I found one that I could easily modify to meet my clean standards. Oh, and my taste buds.

Here's the one I pulled up (Originally posted here...)

And how I modified it...

Overnight Oatmeal

Ingredients

• 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped (I used Pink Lady apples - they are my FAV!)
• 1-1/2 cups fat-free milk (I like unsweetened almond milk)
• 1-1/2 cups water
• 1 cup uncooked steel-cut oats (I used slightly more - about 1 1/2 cups)
• 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener - I used a combination of natural molasses and local honey)
• 1-1/2 tablespoons butter, cut into 5-6 pieces (optional) <--- skipped it!
• 1/2 teaspoon cinnamon (more like 1 Tablespoon!)
• 1 tablespoon ground flax seed (more like 1/4 cup)
• 1/4 teaspoon salt
• Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter (I added natural craisins and nutmeg, and had slivered almonds... that I sadly forgot to add)

Directions

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray (I used olive oil spray). Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

I brought my breakfast concoction to the Studio where I workout for our 5am TRX class. We finished our workout (which was awesome - ever tried the TRX Rip Trainer?!) and then I served up some breakfast for the gang. It was a hit! I even left the crock there so other clients could enjoy a hearty, healthy, and CLEAN breakfast. Pretty awesome of me. Except now I have no yummy breakfast for tomorrow. Good thing I'm a resourceful woman - and I have my Isa-Lean shakes to get me through!

Anyway, I hope you enjoy this recipe. I surely did! What are some other recipes you love for breakfast? What optional ingredients should I try for my next batch of Overnight Oatmeal? I'd love to hear your thoughts!

Share the yummy love with your family, friends and coworkers! We're all happier with yummy and good food in our tummies!

Until next time, friends!

<3 Jen

Looks Who's Back!!

Long time, no see, Friends.

Balance. It's a tough word. For me it often means sacrifice, coping with challenges, and admitting that I'm not Super Woman (at least not all the time) and that there are only 24 hours in every day.

You'll notice that I've taken a break since my last post. It's not because I've given up on my Whole Life or because I've abandoned my Five Pillars philosophy. No, it's because sometimes, you have to prioritize what's important and what you have time for.

This fall, I started back at the University of Nebraska (Omaha) to continue my education, with a new focus. This is something about 18

years in the making and my employer has made excuses obsolete. It's something I've wanted for some time, but felt that time and money were holding me back. Well, tuition reimbursement has made the money part manageable, and let's face it, if it's important we don't FIND time we MAKE time.

This is important. So, I make time. You know what else is important? Family time. Dog time. Workout time. Work (well, it's not AS important, but it is required!) time. Chore time.  Side job time. What gets placed at the bottom of the pile? Blog time.

I wanted to share with you how I've refocused my efforts on nutrition after a slippery summer of eating out - see, it's OK to start over. Heck, start over EVERY DAY if you have to! I've kicked the soda habit again...(ugh!) and have renewed my joy of clean eating!

I continue to enjoy my workouts with Ben at Compete Personal Fitness. With my demanding schedule, I try and get in Monday mornings for Spin at 5am, Wednesday mornings at 5am for TRX, Thursday night marathon sessions made up of circuits, TRX and Spin, and then Saturday morning workouts. I enjoy the workout and the mood boost I get, plus I feel stronger! I'm not a paper thin super model, or a crazy-ripped athlete, but I'm a 30-something, working mom who feels strong and able to take on just about anything!

Since my IT Band issues, I've not been running, but I'm working my way back with the help of my chiropractor, therapeutic masseuse and trainer. I feel like the Lincoln Half Marathon may see me again, to settle an old score.  I've also recently registered for the Trek the Tower event here in Omaha. Climb up the city's tallest building (40+ floors) - sure! That sounds fun! My employer has a team registered and I'm excited to take on this challenge and get to know more of my coworkers.

So - in a nutshell, I've been wicked busy. But in all the best ways - a full juggling act with lots of balancing! What are my key take aways:

• It's OK to admit defeat and START OVER.
• It's important to set your PRIORITIES. 
• It's vital to set GOALS.

and, most importantly....

• LOVE THE LIFE YOU'RE LIVING. 

Until next time, 

<3 Jen

Humble Pie

Hello Friends,

I'm learning to eat humble pie. It may not taste very good, but it's good for me in the long run. What do I mean? I'm glad you asked.

Humble pie slice #1:

Have you ever kicked yourself for not doing something - something that, for whatever reason, you just couldn't get it done. For me, it was finishing my degree. Ya. It's time to cut the excuses and get it done. It's a necessary step in the path to my whole life and who I want to be when I "grow up."  Here's the problem - I'm LITERALLY old enough to be the parent of most of the students in my classes. Things are definitely a lot different then when I tried this the first time. But I'm doing it - and I'll be better for it in the long run. So, for the time being, I'm booked Tuesday and Wednesday nights.

Humble pie slice #2:

Realizing your physical limits. I may not be able to complete my running goal. Part of me says run through the pain and just get it done. But the smarter side realizes that a little competition shouldn't be the cause of permanent pain or injury. I've done the RICE (Rest Ice Compress Elevate) the best I can, in addition to plenty of stretching and rolling out at home.  I've seen my chiropractor and been adjusted to help with alignment issues that may be causing the problem. Still no dice. So, the next step is to find a Physical Therapist or an Orthopedic doc to take a look at me - possibly an MRI to determine what it is we're dealing with. 

Even though it's tough for me to admit that I won't be able to complete the goal I've set for myself, I'm not giving up completely. There are ALWAYS other races and there will of course be plenty of work outs between now and then (modified, possibly). I guess it's tough to admit that I'm no spring chicken and things don't heal quite as quickly as they once did.  But, with proper medical/chiropractic care, I'll find out what level of running I can expect to get back to (if any... :( ) and I'll be better for it in the long run.

So, I may have to focus on new goals, a new schedule, and enjoy my humble pie.

I'm feeling a little overwhelmed with my new schedule in the evenings, but mercifully my 5am workouts are on hiatus. So, I've been working out in blocks. Monday nights I start volleyball and will try to work in TRX and some cardio, Thursdays I've been knocking out 2 - 3 hours (circuits, TRX, and Spin), and then Saturday mornings the Mixed Bag workout plus circuits. I've snuck in some elliptical work on my non-lifting days just to keep moving, and of course Riley and Riggs get their walks.

I'm trying to keep the clean eating going - and I'm doing alright. I've enjoyed my share of indulgences, but for the most part, I've found some good recipes, lots of leftovers, and been good about steering clear of fast food.  Best of all, I'm feeling pretty good!

It's bound to be a busy fall and I'm ready for the challenges ahead!  I'm coming up on my "Whole Life Anniversary" - who knows what will come with that.  I guess we'll have to wait and see, no?

Until next time,
<3 Jen

Breakfast of champions - CLEAN PANCAKES!

Hello friends!

I hope you are enjoying your Labor Day weekend. I am! It was a pretty good Sunday - a fasting day for me - and I decided to keep myself busy I'd try out a couple of recipes. Seems a little backwards since I can't actually eat them today, but they'll be ready for me to have in the morning, no muss, no fuss!

Actually, I started off the day with some stretching and elliptical training. My IT band is still dealing me fits and so finding alternative ways to get in my miles was my goal. I can feel that it's still sore, but I was able to get in a nice long session - and felt much better afterwards. I'll still be seeking some professional help (for my IT band, not 'cause I'm crazy!), and we'll see what they say. 

I also attended a 60th birthday get-together for my would-be-in-law, and as hard as it was, didn't eat lunch (which looked awesome) or cake (but I did bring some home!) Happy Birthday, Leonard!

Then, home for chores, reading and some writing. Then, I thought, I'm dying to get those pancakes made and try them out. I've got all the ingredients, let's do this! 

First up were Vanilla Chai Pancakes. This is a flour-free recipe, and just the thought of vanilla and chai together makes my heart warm.

Here's the recipe and how I modified it:

½ cup coconut flour ( I couldn't find coconut flour, so I tried almond flour and doubled it. I'm definitely going to go get the coconut though, I think they'll turn out fluffier!)

• 1 teaspoon cinnamon
• ½ teaspoon fine sea salt
• ¼ teaspoon stevia (I used agave nectar, about 1/2 tsp)
• 1 teaspoon baking powder
• 4 large eggs, at room temperature
• 1 cup almond milk (or milk of choice)
• 2 teaspoons pure vanilla extract
• 2 chai tea bags
• Instructions:
  In a small saucepan, bring the milk to warm and add the tea bags. Keep warm or at a low simmer for 5 – 10 minutes. Squeeze out all the extra “juice” from the tea bags into the milk and discard.
  Sift the dry ingredients together in a small mixing bowl and set aside. In a separate mixing bowl, beat the wet ingredients together.
  Add the coconut flour (or almond flour) mixture into the wet ingredients and mix until smooth.
  Preheat the pancake griddle to medium heat and spray with non-stick cooking spray or coat with coconut oil. (I use olive oil)
  Ladle the batter onto the griddle and smooth them out with the back of a spatula. Cook on one side for 3 minutes, flip and continue cooking for another two.
  Transfer the cakes to a plate and keep warm in the oven while the others cook.
  Serve with a dollop of almond or pumpkin butter, sliced almonds and warm maple syrup. (I got some organic maple syrup - I'm so excited to have some!)
  Now, these turned out more like crepes than pancakes - the difference in flour is to blame. I'll be making a special trip to find coconut flour as every recipe I've read the reviews for says it's amazing.
  
  
  My second recipe was for Sweet Potato Pancakes. My first experience with these was at a breakfast restaurant across from the studio where I work out. they are so good, I just had to find a way to make them - clean - at home.
  Here's the recipe and how I modified it:
  Ingredients:
  3/4 pound of sweet potatoes (about 3 cups mashed)
  • 1 1/2 cups of whole wheat flour
  • 3 1/2 teaspoon baking powder
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground nutmeg
  • 2 eggs, beaten
  • 1 1/2 cups almond milk
  • 1/4 cup unsalted butter, melted
  • (I also added ground cinnamon - about 1 1/2 tsp)
  • Instructions:
  • Place sweet potatoes in a medium saucepan of boiling water, and cook until tender but firm, about 15 minutes. Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop, and mash.
  • In a medium bowl, sift together flour, baking powder, salt, and nutmeg. Mix mashed sweet potatoes, eggs, milk and butter in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.
  • Preheat a lightly greased griddle over medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble.
  These turned out a lot more like your standard pancakes and smell AH.MA.ZING.  I've let them cool completely before putting them in an air-tight container and into the frig. I plan to pop them in the microwave in the morning, and drizzle with warm maple syrup and fresh sliced strawberries. 
  
  I hope you all enjoy these recipes - sometimes it's nice to have an alternative to the regular old breakfast grind. You know the saying "eat breakfast like a king, lunch like a prince, and dinner like a pauper" - this is going to be a king-like breakfast tomorrow! 
  
  We have a fun Labor Day Circuit tomorrow at 9am, and I'm going to go in early to get in 45 minutes of spin. Then, grilling, chilling and hanging out. 
  Happy Labor Day!
  Until next time,
  <3 Jen

Wakey, Bakey, Rise and Shine!

Hey friends!

This morning my normal 5am workout was cancelled and I decided to take advantage of the extra time and sleep in (oh yea, baby!) and make a clean and yummy breakfast treat for my coworkers.  You know most people bring in donuts, muffins, bagels, and other tasty treats, but you say to yourself, "Self, DON'T eat that. It will taste good for a second, but you'll regret it."

Inevitably, you cave.

I mean, really, how many times can you walk by the doughnut box, tray of sugary topped muffin goodness, or over-glazed cinnamon rolls? WE'RE ONLY HUMAN, RIGHT?!

Well, I decided that bringing delicious, clean, feel good treats for my pals at the office is even more fun because a) I get to feel good about sharing, 2) no one slips poison in my tea for throwing them off their diet, and iii) I become every one's hero for taking all the time and trouble to bake in the morning.

Want to know a secret? It's wicked easy!!!!

Here's what I made for the crew this morning:  Personal Sized Egg Bakes

Next time, I promise to take "building" pics! :)

What you need:

• Eggs - my muffin tin has 12 spots. I used 12 eggs
• Veggies - whatever you like, spinach, peppers, mushrooms, tomatoes (I used diced tomatoes & green chilies plus mushrooms), if you like it, chop it up and put it in there!
• Shredded Cheese - shred your own or buy the bagged stuff, but stay away from fakey fake stuff like "processed cheese food product" or "fat free but full of chemicals so you can't taste the difference". Get REAL cheese.
• Meat - I used thin slicked turkey from the deli, but you could use Canadian bacon, ham, chicken... whatever. Opt for lean meat, stay away from processed junk!

Prep:

• Preheat the oven to 350 degrees, and spray your muffin pan or brush with olive oil (you could also use muffin cups, but that seemed like too much work - plus all my cups were birthday themed).

Build:

• Place your sliced meat in the muffin pan, like a baking cup. (If you don't have sliced meat but shredded or chunked instead, just mix that in with your eggs and veggies)
• Layer your veggies - I did tomatoes and mushrooms and filled the cups about half full with chopped up goodness!
• Add your cheese - just a pinch of cheese for each cup. 
• Add the egg - I made 6 with tomato and mushroom, and 6 w/out the 'shrooms. I could tell them apart because the 6 with everything I left the yolks whole. As in, "you get the WHOLE batch of veggies, ya'll!"  You can crack the egg right into the muffin cup, or whisk it in a bowl and pour it on top. One egg on top should fill the muffin cup.
• Salt, pepper, paprika to your heart's desire

Bake: 

• Pop the pan in the oven for about 25 minutes, or until the egg yolk is done to your liking. 

VIOLA! Delicious, easy to share breakfast treat with veggies, protein, some good fats, and you're set for the morning with no guilt.   I'm already dreaming up yummy combinations... like how can I get some avocado in there?! Man, that'd be dreamy.

I'll let you know how they reheat as I just had a couple left from sharing today. These are modestly sized and 2 is about right for a serving.

You've all heard the saying, "Eat breakfast like a King, Lunch like a Prince, and Dinner like a Pauper."  This is a great way to enjoy breakfast like a KING! :)

Until next time,

<3 Jen

Home, Sweet Home, and IT Band 'Fun'

Hello Friends

So, we've made the decision to stay put, for now... the stress of having our home on the market is over. Do you know what we did that first day? Put chicken in the crock pot for dinner!  We'd always heard that having food cooking all day in the crock pot could have an aroma that your potential buyers didn't like. Cooking chili sounds amazing to me, but if the potentials don't like spicy food, they could be turned off. So, we abstained, often times we ended up eating away home. A full summer of too much eating out makes me excited for home cooked and clean meals. This unusually cool weather has me in the cooking and baking mood, too.

So, it's time to make our house our home again. Time to replace the pictures. Time to get out my recipe books, extra baking pans and covers and enjoy all the yummy and clean recipes that I can get my hands on! I know that I'll be utilizing the crock pot a lot this fall. Why? 

Well, it's time to finish what I started about 18 years ago. Jen's going back to school.  

My classes are on Tuesday and Wednesday nights, all night (6-10pm), so I'll need to be sure that there is food for the family, and something that I can have leftover for lunch and/or dinner the next day. Since I won't be coming home between work and school, having something simmering all day will make the evening less hectic for the hubster. That is, if I can convince him to try some new things.   Do you have a favorite crock pot recipe?  

Now, if I can just work out this IT Band/hip issue I'm having with my running... I've taken a week off of running, have been to see my chiropractor, and have been rolling out and stretching ... but it's not right yet. I don't want to get off track, but I also know the risk of permanent damage if I push running despite pain. It's frustrating, but I have to be patient.

I'm working in lots of extra stretching time - remembering that I need to be warmed up before I start. I've also started to ice my hip to help with inflammation. I have a specific goal in mind, but I have to remember that staying healthy is more important. It's a tough balance to find, and I have to remind myself every day.

I'll let you know how things go. In the mean time, I'm going to enjoy the great weather, good clean food, and take things slow.

Until next time (pancake recipes!),
<3 Jen

Black Bean Burgers - A Grilling Success!

Hello Friends!

I've been waiting to try this recipe for months (thanks Ben, for finally getting it to me!) and WOW am I glad I did!  Sometimes you want something a little lighter, meat free, but you want all the flavor of a good burger. This was just what I wanted.

Now, I'm not a vegetarian - I'm a full on meat eater. But I do enjoy all sorts of flavors, and any way I can get good, clean food and more servings of my veggies, I'm all about it. Sneak 'em in any way you can, I say.

So, I made Angus beef burgers for the rest of the family and proceeded to mix up these delicious meat free black bean burgers for myself. Here's the recipe and how I modified it.

Ingredients:

• 1 16oz can black beans, drained & rinsed
• 2 carrots, finely diced (I used broccoli slaw, about 1/4 cup and diced it really tiny!)
• 1 onion, finely chopped (I used 1/2 of a large red onion. I bet Vidalia onions would be good, too!)
• 3 cloves garlic, minced (I have a jar of minced garlic in my fridge. I used a little more than 1 Tbsp.)
• 1 Tbsp chili powder
• 1 Tbsp cumin
• 1 tsp hot sauce
• 1 tsp cinnamon (YES - CINNAMON)
• 2 Tbsp olive oil (slightly more olive oil helps keep the mixture stick, so they don't fall apart on the grill.)
• 1 Cup bread crumbs (I used Panko instead)

Instructions:

1. Preheat the grill - brush grate with olive oil or give it a good once over with cooking spray.
2. In a large bowl, mash black beans.
3. Add in the carrot (or broccoli slaw), onion, garlic, spices and olive oil.
4. Mix in the bread crumbs (I used my hands!) and form into 4 patties.
5. Place on the grill and cook for 7 minutes on each side.

These stayed together pretty nicely on the grill, though I'll use a touch more olive oil next time. They cook up just like a burger and I even go super yummy looking grill marks!
I served my burgers on whole wheat thin buns with spinach leaves, mustard, sliced tomato, red onion, and a little shredded cheddar cheese.  All that yumminess served with a big salad, and I was FULL and in FLAVOR HEAVEN.  

My first bite, I'll admit, I was nervous. I'm not one of those garden burger eating, tree huggin' hippies. What if it tasted like the bottom of my shoe? I was pleasantly surprised! The first thing I noticed was the blend of the savory and sweet. I could taste the cinnamon and the chili powder in the same bite. The texture wasn't bad, either. It's obviously not meat, but it had a good solid  feel.  I'm excited to see how they reheat for lunch this week.  

I'd love to hear what you think of this recipe! C'mon, keep an open mind and give it a try!

Next up, 2 different kinds of pancakes - sweet potato and vanilla chai pancakes. I'm salivating a little just thinking about them. :)

Share with me your thoughts and other favorite recipes. I'm loving all the new ways to enjoy clean eating with tons of flavor. 

Until next time,

<3 Jen

Clean Cookies! Isn't that an Oxymoron? NO!!!!

Hello Friends!

I've been hearing (and seeing on Pinterest) about these 2 ingredient cookies and I just have to try them. I have an abundance of ripe bananas and am just not in the mood for banana bread (I have posted a clean banana bread recipe if you're interested)... so, I've decided to give these a whirl.

Though this "recipe" only calls for bananas and oats, I've decided that I want a little something more.  I've made two batches:

First Batch Ingredients: 

2 large ripe bananas

2 cups oats (steel cut or regular oats, not quick oats)

Options:

1/4 cup craisins (you can use raisins, dates, or whatever dried fruit you like!)

1 T vanilla extract (or almond)

1 t cinnamon

Depending on the size of your bananas you may need to add dry ingredients (more oats, for example). Smash, blend, and stir.  I like my cookies a little bigger, so I used a large soup spoon to make my cookies. I only got 10 out of this batch, but when they are a bit bigger they don't fall apart so much.

Bake in a preheated oven at 350 for around 15-20 minutes, and cool on a wire rack or brown sack.

Still a little warm, couldn't wait,
eating and blogging!

Second Batch Options: 

I added dark chocolate mini chips and slivered almonds.  I can't wait until they are cool enough to eat!!!

Eating clean doesn't mean depriving yourself of delicious food, and heck everyone needs a little chocolate in their lives! The key, I've found, is finding that 80/80 place. When I stick to a clean plan, I just FEEL better. 

It's 12 weeks until my race, and I have a feeling that I'll be snacking on these "cookies" pretty regularly for a clean treat.  If you make them and try new variations, share with me!!!! I'm thinking natural peanut butter is next on the list to add... oh man, I'm going to have to remember PORTION CONTROL and maybe a little moderation! :)

I'm always down for a new recipe!  Speaking of new recipes, I'm hoping to make some delicious burgers Wednesday night - I'll share how they turn out with you, right here!

Until next time - eat clean, treat yourself right! How can the Five Pillars help you live a WHOLE life?

<3 Jen

On your mark, get set.... Don't get injured!

Hello, Friends! I about to jump into my "official" training schedule for the St. Louis Rock & Roll Half Marathon - with a specific time goal in mind. It's nuts to think that I'm just a little over 12 weeks away!

Part of my Five Pillars of Healthy living is rest, and boy have I needed it lately. Yesterday I opted to skip the run on my schedule in favor of a full 8.5 hours of sleep and some much needed muscle recovery. You see, I spent Saturday morning working out and then the rest of the day and all day Sunday helping my brother paint the exterior of a fairly large house. Lots of ladders, bending and rolling over head. My shoulders, back, abs, and legs were all talking back come Monday. Even though I know how important it is to stick with my schedule and not make excuses, I also know that listening to my body and giving it the rest it needs is MORE important. After all, injury due to over use is prevalent in runners and I don't want to be done before I really get started.

Over use injuries can happen for a number of reasons. It's one of the (many) reasons I've chosen to work with a certified running coach. He can help me avoid training errors (doing too much, too fast) and issues with form (in running and lifting), and build in proper rest time. Now, just because I'm resting my legs, doesn't mean I'm on the couch eating Bon Bons. It means cross training - lifting, cycling, walking!

Avoiding over use injuries can be as simple as following these steps recommended by the Mayo Clinic (and listening to your trainer!):

Use proper form and gear. Get fitted for the right shoes. They can be the coolest most trendy shoes out Peak Performance and Scheels for shoe fittings.
there, but if they don't fit properly and aren't the right fit for your foot/stride, then they will only look good in your closet, because you'll be out of the race with an injury. We like

Pace yourself.  If you're training for a 13.1 mile race, you can't start with a 10 mile run the first weekend. Ben has provided me with a schedule that increases the mileage slowly. There are tons of schedules out there on the inter-web, but having an expert to guide you and help to tweak that schedule is a huge bonus.

Gradually increase your activities.  Thinking of joining a gym/taking up running? Don't start with 7 days a week of intense lifting, running, tennis, and 2x2 sand volleyball. You'll be so sore you'll give up the whole thing and possibly seriously injure yourself. Working hard is one thing, over doing it is quite another.

Mix up your routine. We all know that "runners run" - but it's also a good idea to work your muscles in other ways - various planes of motion and incorporating strengthening exercises. Swimming, walking, biking (or spinning), and weights are all great ways to mix it up. Thankfully, all but swimming are offered at my local studio!  Come and work out with me! It's more fun with a buddy!

If you feel like you may have an injury due to over use, always see a doctor or physical therapist. Sometimes you'll luck out and it will be a minor injury that can be worked out with good stretching, rolling out, and exercises. But if not, isn't it better to get an expert's opinion and take care of things before they get worse? Ya, I agree.

So, when the summer months are in full swing with bbq's, late nights sitting around the fire pit (Oh - we really need one!), and early mornings... are YOU getting the rest you need?  (I should be getting to bed right about... an hour ago... DOH!)

Before I go, I wanted to share another exciting thing for me this week: I lead my first spinning class. Now, there were only 2 of us and I swiped the play list and most of the "moves" from a very good friend of mine, but I discovered that I enjoy helping others push through a tough workout as much as I love a little push! Perhaps getting certified should be on my to do list. I'll keep you posted on this if/when it develops. But you all know how I love a challenge!

Alright, it's time for bed. Keep training smart and safe and I hope to see you out and about... and maybe at the start line!

Until next time,
<3 Jen

It's getting real, folks. I'm still building my base, running 4 days per week, but I decided I needed a visual reminder that the clock is ticking. Literally. Check it out! So excited, and nervous, to get another race under my belt - and hopefully, a new PR. More later, friends! <3 Jen

Two Weeks of Runnin'

Hey friends!

It's hard to believe, but it's been two weeks since I started 'building my base' and running in preparation for my next Whole Life goal. And....  It's been going GREAT!

I was worried that my knees and hips would hurt as it's been months since I really ran. I fit in all my runs, plus my regularly scheduled workouts (except the 4th of July - that was a glorious day off). I have been diligently rolling out - in fact, I finally ordered one to have at home so I could roll out after runs. Less than $20 on Amazon.com, and just a few days later I had a roller to use at home! ( I also slipped a couple of CD's in that order... I mean, I'm paying shipping, why not?!)  I had a few days of tight IT band pain, but with good stretching and rolling out, that is all taken care of and my runs have been great. I'm still loving my shoes and am grateful for the young man who helped me at Scheel's. If you haven't reached out for help when choosing your running shoes, you should! What do you have to lose?!

I've had a good couple of weeks with my clean eating... a couple of splurges (Ted & Wally's, I mean, how can I pass that up?!), but way better than 80/20... and I feel really good.

Chicken breast w/ stir fry veggies -
 it's what's for dinner, and lunch!

So, as I prepare to start another work week, I am going to switch things up for lunch a bit. I'm a little burnt out on the spinach salads. As much as I enjoy them, sometimes you just need a break. Plus, Costco is closed on Sundays and I'm all out of spinach!

I decided that since we are having FFY (Fend For Yourself) for dinner tonight, I'd make up a HUGE batch of stir-fry veggies and chicken breasts and have plenty leftover for lunch.  Turned out super tasty (I'm eating it while I blog, see!) and I'm excited to mix things up and still keep it clean!  Chicken breasts seasoned with salt, pepper, garlic, and Cajun seasonings, and lots of stir fried veggies (broccoli, green beans, baby corn, peppers, mushrooms) - mine are the frozen, organic veggies from Costco, and all I cooked them in is EVOO and salt and pepper.  I envy folks with gardens - I'd love to grow my own veggies, but gardens and selling your house don't go, apparently.  That will not always be the case, thankfully!

Speaking of that... we are still on the market, showings regularly (2 Friday, 2 Saturday and 2 today), and are hoping for good news tomorrow. My fingers, toes, legs, eyes and hair (in a braid!) are all crossed. I know it'll happen when it happens and that there is no sense in stressing about it. Thank goodness I have workouts to help me relieve my stress!

It's my goal to have a Sunday Cooking Club once we're in the new house and settled. That way, other friends who are hoping to eat more healthfully can join me in prepping lunches or dinners for the work week. We'll buy in bulk and split the cost of the food. We'll chop, grill, simmer, chit chat and have a great time planning to succeed. I think it'll be super fun!

If you would be interested in joining me for the Sunday Cooking Club, let me know (via Facebook, comment here, or shoot me an email/message through Google+. We can tailor the Club to what members want and need - healthy snacks, lunches, dinners, desserts... whatever!



I apologize for the distance during these last two weeks. I'm still here, and will be back with some fun recipes, hints on how to live your WHOLE life, and fun stuff along the way.

Until next time!
<3 Jen

A New Challenge to Stay "On Track"

Hello friends!

It's been a crazy month. The hubster and I have put our home of 18 years on the market. It was a crazy month of projects and clean up. The toughest part is keeping everything SUPER clean every day and having to be out of the house for hours at a time, each night and weekend. 

This has presented a challenge for me and my clean eating plan - it's tough to find time to shop, prep, cook my healthy, clean meals. This week I mixed pleasure with business and cooked extra chicken breasts at a friend's "Grill & Chill" and brought them home to throw in salads all week for lunch. Sunday I shopped for fresh spinach, broccoli slaw, grape tomatoes, and various bell peppers. I also picked up lots of fruits and veggies, hummus, and Greek yogurt. Add that to my Isagenix shakes for breakfast and the occasional dinner (when I'm too busy to stop, but want to stay away from "fast" food!), and I'm having a wonderfully clean week of healthy eating!

Now, on to my next challenge.  

About 8 years ago, I ran my first half marathon. I trained hard, but on my own, but I was lucky enough to meet a friend on race morning and ended up running the full race with her. I know that she helped me push my pace and I was <THIS> close to making my goal... but I just missed it. By TWO MINUTES. <Heavy Sigh>  ( Here are my official results! 3901 Jennifer Jensen-Marhenke  F30  2:02:17 )  I never topped that time the next 4 times I tried that distance. I moved on to a full marathon, triathlon, and century cycle ride with Team In Training, but those races were about the mission and journey, not the time it took to get there. 

Now I'm ready to challenge myself. It's time for a half marathon PR. 2:00:00 or less. That's my goal. That's what I need to start working on.

Thankfully, not only do I have tips and experience from the fabulous TNT coaches, but I'm lucky enough to work with a certified Road Runners Club of America running coach, my very own Mr. Ben Grojean at Compete Personal Fitness. Sure I've been working with him since January, but this will add a new level of difficulty to my weekly work outs.

Here they are, my new 'wheels'. Typically I'm an ASICS girl, but I'm
going to give these Sauconys a try! So far, they're GREAT!

I've purchased my wheels - aka shoes - which is the most important piece of equipment for a runner. I went to Scheel's and had a fabulous experience (as usual) and ended up with a new brand of shoe! I'm a skeptic and was nervous to take them out for my first run... but they were AWESOME!   Aren't they the cutest?!

So, I went for my first run on Monday. 30-45 minutes of running at conversation pace. I couldn't fit it in until after dark, so I hit my local gym and jumped on the treadmill. Some people dislike the treadmill, but I actually enjoy it! My music, movie or TV, control over my pace, and no creepy dark streets or trails to navigate on my own. Safety first! My second run (last night) was for a full 60 minutes! HOLY SWEAT FEST! I wish workout shirts just snapped off so I didn't have to pull it over my face. YUCK!

So, I'm 16 weeks away from the St. Louis Rock N' Roll Half Marathon with a 2 hour finish time goal. I know that if I stick to my plan, work hard, and smart, and remember all the parts of my whole life and keep balance (rest, working out, eating right, and visits to my chiropractor)!

So, I've started my journey... and I'm excited! I'll be sure to share my progress (Ben took measurements and I weighed in), and hopefully, pictures of me crossing the finish line crushing my PR in St. Louis!

Let me know how your running adventures are going ... or share with me some new recipes!

Until then,
<3 Jen

Back to "Normal"?

Hello Friends!

I'm coming to you from my couch, where I have perched after showering, painting my toes and finger nails and relaxing. It's a first in weeks. Wanna know why I am finally paying attention to a very important pillar of my whole life? Because our house is FINALLY on the market. The hubster and I have been working for quite some time and it has been a challenge to my five pillar lifestyle.

I've been diligent with my workouts and visits to my chiropractor, but rest and relaxation and solid nutrition have taken a back seat.

I realized how important planning is. We've all heard it before. Fail to plan and it's a plan to fail. Amen to that. If we get too busy on a Sunday to get my grocery shopping done and meals for the week planned, we end up eating something 'quick' or 'easy' - fast food, restaurants, or convenience foods. My will power was just "meh" - the rest of the family is having pizza, why not. They're going out for Philly Steaks, why not.

It's a vicious cycle. When you don't eat right, you don't have the energy to do all the things you need to do. The more junk fuel you put in your body, the more you crave junk fuel. It's mental.

Yesterday (Sunday), I got back to my schedule. I fasted (with a cleanse). It was tough, but felt good to have purpose, to use will power, and to push through so I can feel amazing again. I cooked breakfast and dinner for the family - breakfast was french toast (nothing that I'd want, so it was ok to make it for them without wishing I could have some.) and dinner was one of my favorites and a special request by the hubster. I'm going to give you the recipe!

Cajun Chicken Pasta

Ingredients: (and how to modify it)
1 lb boneless chicken breasts
1 each red, yellow, green bell peppers
1/2 white (sweet) onion
2 cloves garlic (or minced garlic)
Cajun Seasoning to taste - (you can buy this premixed, or you can use Cayenne pepper, paprika, chili powder, garlic, salt and pepper)
1 cup chopped mushrooms (fresh or canned - fresh is better!)
1 large can tomato sauce (if you have fresh tomato sauce from your garden, or an organic brand, that's the best. I use Hunt's because that's what the hubster likes)
4-6 servings cooked whole week fettuccine pasta (I boil the pasta in water with a touch of olive oil and sea salt for 8 minutes)

Drizzle olive oil in your non-stick skillet and heat to medium high. Add garlic, onion, peppers and mushrooms and saute. (I like my veggies a little more crisp, so don't over cook them!) Season with your mixture of Cajun seasoning. Want it extra zippy? ADD MORE!

Cut the chicken breast into strips, season heavily (turn to coat all sides) with the Cajun spices. Add the chicken to the veggies, cover and cook on medium heat until the chicken is cooked through. Add tomato sauces and simmer for 5-10 minutes.

Plate: One spaghetti spoon 'scoop' of pasta, and a heaping spoonful of the chicken/veggies sauce, a touch of Parmesan cheese and you're all set. Serve with a spinach or mixed green salad and enjoy!

This stuff is even better left over. The seasoning really develops and seeps into the noodles, too! YUMMMMM!!!!

So, here's to getting back on track and to having the house projects done... for now, until we get to the "new" house!

Until next time,
<3 Jen

In a slump!

Hey friends! 

You may have noticed, I am in a slump. It's not because I've given up, or because I don't enjoy sharing my journey through tips, interesting articles and news, and recipes. There are simply not enough hours in the day.
I'm still working out regularly (6 days a week) with Ben at Compete Personal Fitness, and grab a Zumba class and Spin class when I can.

I'm still enjoying my morning protein shake (Isagenix) to start my day off right.  I am also still fasting every other week on Sundays.  I've been crazy busy lately (getting the house ready to sell) and my plan to shop and prep on Sundays has not worked out well. When I fail to plan... let's just say my batting average is down!

Like your favorite baseball player, we all go through times when we just aren't connecting. We just can't seem to get on base. We can't give up all together, but we need something to get us up, moving in the right direction, and get the bat on the ball. (I'm a Cubs fan... I'm used to the slump!)

Here's how I'm going to beat the slump:

Make time for good food choices.  This morning I took a few extra minutes to utilize the crock pot and slow cook chicken for dinner. Mmm... chicken quesadillas.  I have leftovers packed and ready for work day lunches, and some fruits and veggies that I can bring with me to work.

Find my willpower. I think I need to reign in the 80/80 rule. I know I can say no, I just have to actually DO IT.

Kick the soda habit (again).I have slipped and enjoyed a soda now and again. For about a week it was almost daily. (I had a craving for root beer - weird, right?) Knowing that soda isn't my best choice should be enough... and it's going to be again! I don't really even enjoy it that much. Why do I get it? Because it's easy, it's in front of me, and I'm in a slump. NO MORE!

Remember that a rested me is a happier me.  I've not been getting the rest I need... My body clock just isn't adjusting the way that I thought it would. I'm still up super early to work out, but despite being exhausted, I don't feel sleepy or tired when I should be in bed. I'm in bed now (it's 10:30ish) and have been for over an hour. But, even though I've been up since 4:15am, I'm just not ready to be asleep. So, I'm in bed, ready to lights out and call it a night. I think this unwinding time will help me adjust.

I'm not giving up on my goals just because I'm busy. Time to stop making excuses and get my poop in a group. Who's with me? 

Until next time,
<3 Jen

Got Energy?

Hello friends!

It's been a crazy busy week/weekend/week already! The hubster and I are fixing up the ol' homestead to prep for sale. We've lived here FOR-EV-ER and we are excited to make the change, but who knew how much work went into small renovations?! We have painted, done the flooring in 3 bathrooms and an entry way, repaired the driveway, and we still have a deck and kitchen/dining room flooring to go. Not to mention de-cluttering and prepping the house to show.

Why do you care?

Excellent question. Know what I noticed? I have energy. More than the hubster (who is a self proclaimed gaming chair potato). More than my kids. Even after waking up at the crack of dark to workout, going into the office for 9 hours, coming home, making dinner, I've still go energy to get going on these projects, surfing, keeping the social media up to date. Heck, I even started laundry and did the dishes tonight!  

Sadly, I didn't get the dogs out. But that has more to do with the late hour and being a female out walking along at midnight than my energy level.

While I haven't been 100% clean this week, I've been pretty good. Lots of water, and good protein. I tried to pack a salad for lunch today and my spinach was a little extra slimy (GROSS), so I missed that extra green this afternoon. But, I stopped by the store tonight and I'm all set for tomorrow's lunch!

I guess what I'm trying to tell you is that I don't FIND time to exercise. I MAKE TIME. And amazingly, because I do that regularly, I have more energy to do the things I want to (and need to) do.

So, because rest is a very important pillar in my "WHOLE" life - I'm going to wrap this up quickly. I just wanted to share my realization - and encourage you to stay on track. The energy will come! Just remember all things in balance!

To a healthier, and more energetic you...

<3Jen

A Guilt Free Birthday Celebration - Clean Pumpkin Cake!

Good evening,friends.

I'm really working on getting to bed early tonight (Sorry, dogs, the Patrol isn't likely going to happen) - but before I do, I have to share my super yummy experiment.

Today is Ben's birthday. After a killer "38 Special" workout (38 reps or 38 seconds of each exercise), we enjoyed a special birthday treat.

Here is the finished product - Pumpkin Cupcakes w/
Chocolate Pumpkin Frosting and Fresh Strawberry Garnish.

Here's the deal - I felt some pressure to make a birthday treat that is healthy and clean - especially when it's for my trainer. This is the guy who tells me to cut out artificial flavors, coloring and sweeteners, to eat whole and organic foods when available, and kicks my butt regularly to burn off what I do eat. I couldn't show up with cookies or brownies from a box/mix.

No way.

I wanted something yummy, that tasted good, but was made up of things that I can feel good about eating.

So, what I found was a CLEAN pumpkin cake recipe with chocolate pumpkin frosting.(This gal has the best clean recipes - I just love her site!) They were a hit with the ladies we workout with on Tuesday night, and I think the birthday boy liked them too.

I hope you enjoy this - I know I sure did! And now I have leftover pumpkin that I can make super yummy smoothies with! YES!!! I'll share that recipe another time. It's time to try and get the zzz's I need to kick some ass tomorrow at 5am. TRX class, baby. Oh, and the ass that will be getting kicked is my own.

 Here's the recipe and how I modified it:

Clean Eating Pumpkin Cupcakes With Chocolate Pumpkin Frosting

(Makes approx. 16 cupcakes)

Cupcake Ingredients:

• 1 cup canned pumpkin (be sure it’s NOT pumpkin pie mix. Just pure pumpkin.)
• 1/2 cup almond milk
• 2 egg whites
• 1/2 cup safflower oil (or whichever light-flavored oil you have handy)
• 1/2 cup honey
• 1 teaspoon vanilla extract (I really like vanilla, so I went a little heavier - maybe 2 tsp or so.)
• 2 cups whole wheat pastry flour
• 1/4 teaspoon salt
• 1 teaspoon baking soda
• 1 1/2 teaspoon ground cinnamon (I know I used more than this... I didn't really measure!)
• 1/2 teaspoon ginger
• 1/4 teaspoon ground cloves

Frosting Ingredients:

• 1/2 cup canned pumpkin
• 1/2 cup unsweetened cocoa powder
• 1/4 cup honey
• 1/4 cup unsweetened apple sauce
• 1 teaspoon vanilla extract
• (I also added more of the ginger, cloves and cinnamon. The cocoa powder can get bitter, try using a little less if you don't like such a strong dark chocolate taste.)

Directions:

1. Preheat oven to 350 degrees F.
2. Line your cupcake tins with cupcake papers or grease the tin itself.
3. In a large mixing bowl, whisk together your pumpkin, almond milk, egg whites, safflower oil, honey and vanilla extract.
4. In a second mixing bowl, whisk together your flour, salt, baking soda, cinnamon, ginger and cloves.
5. Whisk the flour mixture into the liquid mixture and blend well. If your batter is too thick, add a little extra almond milk (about 1/4 cup at a time until you reach a thick, yet runny consistency.)
6. Pour into tins, and place in the oven for 15-20 minutes or until a toothpick stuck in the middle of a cupcake comes out clean.
7. For the frosting, place all ingredients in a small mixing bowl, and whisk until well blended.
8. Remove cupcakes from oven, allow to cool and spread frosting over the tops.

I garnished with sliced strawberries on top to give it a fresh, spring look and taste.

Nutritional Content:(Data is for 1 muffin)Calories: 179Total Fat: 8 gmSaturated Fats: 1 gmTrans Fats: 0 gmCholesterol: 0 mgSodium: 127 mgCarbohydrates: 28 gmDietary fiber: 3 gmSugars: 14 gmProtein: 4 gmEstimated Glycemic Load: 14Please Note: Nutritional information estimated at Nutritiondata.com. Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. The Gracious Pantry does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.

Until next time...

<3Jen