A Few Favorite Recipes

Yesterday, I attended a Food 101 Class at Goals in Motion. Kim hosts one of these sessions during each challenge. It's a  great time for challengers and even maintenance folks to come and learn a little more about food choices and share food hurdles and ideas for meals and snacks. 
In that light, I thought it would be a good time to share a couple of my favorite recipes. Here they are, hope you enjoy!

Banana Bread Protein Pancakes
(I found this on a blog called Peanut Butter Fingers)

Serves one

• 1/2 cup old fashioned oats
• 1/2 banana, mashed
• 1/4 cup cottage cheese
• 1 egg
• 1/2 teaspoon cinnamon

1. Spray pan with cooking spray, heat to medium. 

2. Combine all ingredients and blend with an immersion blender (or a blender) until batter is relatively smooth.

3. Pour batter in warm pan to form about 4 pancakes. Allow to cook until edges start to harden, then flip.

4. Serve with (just a little bit) real maple syrup, bananas and pumpkin spice

Crock Pot Chicken Taco Chili

(My  sister found this one on a blog called Gina's Skinny Recipes). I love it because it makes such a big batch, plus can be in the crockpot all day (I leave at 5am and get home after 5pm)

Serves 10

• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning (or homemade - less sodium in homemade)
• 1 tbsp cumin
• 1 tbsp chili powder
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
• 1/4 cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and tacoseasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. This recipe is hearty with  all of the beans and chicken, so be cautious of serving size)


Yesterday, a challenger asked what to do with quinoa, as she'd heard it was good for you, but wasn't sure how best to eat it. Following is my favorite quinoa recipe:


Quinoa Cakes

(I found this in Oxygen Magazine)

Makes 4 servings

• 1 cup dry quinoa
• 1 tbsp olive oil
• 1/2 yellow onion, finely chopped
• 1/2 cup grated carrots
• 1/2 cup red pepper, finely chopped
• 6 cloves garlic, minced
• 2 tbsp ground flaxseed mixed with 6 tbsp water
• 1/2 cup whole grain flour
• 1 tbsp red pepper flake (adjust to taste)
• 1 tsp curry powder
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper

1. Preheat oven to 350'F. Cook quinoa according to package directions.

2. Heat oil in skillet. Saute onions, carrots, red pepper and garlic for 8 to 10  minutes. Place veggies in large mixing bowl to cool.

3. Add cooked quinoa and all remaining ingredients to the bowl and mix well.

4. Use clean hands to roll the mixture into small balls, placing each one on a baking tray lined with parchment paper. Use a spatula to press balls into patties.

5. Bake for 15 minutes per side.

Excitement of a New Group

Every nine weeks or so, we welcome a new group of 9-week challengers to Goals in Motion. This morning, we tested in a great group of people, about to embark on a journey that could change their lives forever.

The energy in the room when we test in new group is exciting to be a part of. Coaches and instructors sit at the front of the room, ready to share their history and success stories at Goals in Motion. As we look out into the crowd, we see people of all ages abilities, shapes and sizes, all with different individual goals, yet sharing the common goal of improving their health and fitness.

The sharing of our stories is my favorite part of initial testing. We hope that by showing the newcomers how far we've come and telling them how Goals in Motion has positively impacted our lives, that it will help to motivate and empower them to work hard and make similar changes to their lifestyles. Stories shared included one of a breast cancer surviver of two years recognizing obesity as a risk factor, a radio show host who's lost over 50 pounds since May and a busy mom who uses GIM workouts as her time "me-time". The passion in people's voices is evident and the energy is contagious.

If I could break down my advice to new challengers to three simple points, here's what they'd be:

• Read labels and eat clean. As a society, we've become accustomed to packaged, convenience foods, at the same time as being barraged by marketing and sales strategies targeting those who are trying to lose weight or "diet". The simple fact is that you can't trust the headlines you see on food packages or splashed across your tv in commercials. Packaged foods claiming to be "healthy" may contain high amounts of sodium, sugar and empty calories. Learn to eat prepare your own clean, "convenience" foods and your waistline, blood pressure, cholesterol, etc, etc, etc, will thank you for it. 
• Come to class. Come to class every day and workout to your level 10. Pair intense workouts with eating well and you will see results. It's that simple.
• Involve a support/motivation system. If you can take this journey with a spouse, sister, brother, mother, father or good friend, it is always easier. Share your goals and achievements with your support group. Don't be afraid of sharing your new food choices with them as well. Healthy and clean food is not bad food or boring food, it's just likely different from what you're used to. Your family members will benefit from these changes too. Motivation can also be drawn from magazines (Clean Eating, Oxygen), the Goals in Motion- Ames Facebook page and of course always look to your coaches, instructors and teammates.

This caption sums it up for our challengers today. Congratulations for  taking the first step!