Eat And Be Fit Blueberry Lemon Coffee Cake

Blueberry Lemon Coffee Cake

Blueberry Lemon Coffee Cake

Yield: 8 Servings

Nutrition: 350 calories per serving

I started out making fruit salad this morning for breakfast but I was in the mood for something yummy and sweet. So I switched it up and made a coffee cake with huge fresh blueberries. Sometimes a gal just needs CAKE.

Ingredients

    Cake
  • 2 cups flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/4 cup oil
  • 3/4 cup sugar
  • 1 egg
  • 1/2 cup milk
  • 1 teaspoon lemon juice
  • 1 teaspoon lemon zest
  • 1 cup fresh blueberries
  • Topping
  • 2 tablespoons butter; softened
  • 1/4 cup chopped pecans
  • 1/4 cup light brown sugar
  • 1/4 cup flour
  • 1 teaspoon cinnamon

Directions

  1. Preheat oven to 375 degrees F.
  2. Grease and flour a 9” round cake pan.
  3. Sift together flour, baking powder and salt. Set aside.
  4. In a large bowl, mix together oil, sugar, egg, lemon juice and lemon zest.
  5. Stir flour mixture into oil mixture, alternating with milk.
  6. Fold in blueberries. Pour batter into prepared cake pan.
  7. For topping; combine dry ingredients and cut in softened butter. Add chopped pecans.
  8. Sprinkle topping over batter and bake 35 minutes. Cake is finished when a toothpick inserted in the center comes out clean.
  9. Allow to cool. Cut into slices when cooled.

MDfitness Eat and Be Fit Raspberry Mojito

Raspberry Mojito

Raspberry Mojito

Nutrition: 120 calories per serving

The nights may be cooler…..but it’s still summer in my book, so I am taking advantage of the warm weather and made my favorite summer-time cocktail. (OK I lied… I asked Tom to make my favorite summer cocktail- but I did pick the fresh mint) We've perfected the recipe over time and added some fresh raspberries so that we can cut back on the added sugar. I want to enjoy a cocktail guilt free and not negate my workout. So I love that it is a low calorie drink option.

Ingredients

  • 1 ounce light rum
  • 1 ounce simple syrup (buy at the store or make your own—recipe below)
  • 4 ounces club soda, chilled
  • 12 mint leaves
  • 1/2 lime, cut into wedges
  • 6 raspberries
  • Ice

Directions

  1. Place 12 mint leaves, simple syrup, and lime in glass and muddle. Add rum and raspberries. Next fill glass with ice. Top off with club soda and stir.
  2. Note~ To make your own simple syrup… combine 1 cup sugar and 1 cup water in small sauce pan and bring to a boil. Cook, stirring until sugar dissolves. Allow to cool and store in the refrigerator.

MDF-Eat-And-Be-Fit-ShrimpTacoSaladwithChipotleLimeDressing

Shrimp Taco Salad with Chipotle Lime Dressing

Shrimp Taco Salad with Chipotle Lime Dressing

Prep Time: 20 minutes

Cook Time: 8 minutes

Total Time: 28 minutes

Yield: 4 Servings

Serving Size: Entree Salads

Nutrition: 393 Calories per serving

We’ve been traveling the Yucatan of Mexico and while there we enjoyed amazing fresh Mexican foods. I just couldn't get enough of the seafood, salsas and well of course the Margaritas! Now that we’re back I want to enjoy some of the same flavors, but admittedly since I thoroughly enjoyed my vacation, I need to get back to healthier eating habits. So tonight I thought I’d make a light and tasty Shrimp Taco Salad with a spicy Chipotle Lime Dressing. It comes together quickly with fresh ingredients including a homemade preservative-free dressing.

Ingredients

  • 1 corn tortilla, cut into ¼” strips
  • Cooking spray
  • 1 pound peeled and deveined jumbo shrimp
  • 1/2 teaspoon chili powder
  • ¼ teaspoon ground cumin
  • 1/8 teaspoon salt
  • 8 cups packaged pre-chopped romaine hearts
  • 1 large mango peeled and cut into ¼” strips
  • 1 medium Hass avocado pitted and peeled and cut into strips
  • 1 red bell pepper, cut into thin strips
  • Dressing
  • 3 tablespoons white wine vinegar
  • 3 tablespoons fresh lime juice
  • 2 tablespoons honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon chopped chipotle peppers in adobo sauce
  • 1 small garlic cloves, roughly chopped
  • 3 tablespoons canola oil

Directions

  1. Preheat oven to 350°.
  2. Meanwhile combine the dressing ingredients, except the oil, in a small bowl. Gradually add oil, blending with an immersion blender. Place in the refrigerator while preparing the salad.
  3. Place the tortilla strips on a bake sheet and spray lightly with cooking spray. Bake for 5-7 minutes until crispy and golden.
  4. While the tortilla strips bake, heat a grill pan over medium-high heat. Combine shrimp, chili powder, cumin and salt in a large bowl; toss well to coat. Coat pan with cooking spray. Add shrimp to pan; cook 2 minutes on each side or until done.
  5. Combine lettuce, mango, avocado and pepper strips on 4 large plates. Top with cooked shrimp. Drizzle dressing over salads and serve immediately.

MDF-EAt-And-Be-FitMakeTimetoexercise

Making Time to Exercise in 6 Easy Steps

 

When I speak with people and they tell me that they can’t “find” the time to work out… my first thought is that if you wait to find the time then you will never get around to it.  Most of us have more obligations than we have free time, so if we wait to have more time then probably won’t happen.  “Waiting” to find time means it is not high enough on your priority list, however if you commit to MAKING the time, then you now control your destiny.  So if you’re truly committed to MAKING the time to get FIT then here are some tips that might just help you do so:

1.)    Multi-tasking can be a helpful tool, but not all the time.  I find that highly important or critical tasks, can often require real concentration and the results can suffer if you are not giving things their necessary attention.  So when there is a Key project, rather than spreading yourself thin and trying to do too many things at once, close your door, shut off your email and concentrate until the task is done.  You might find that the project gets done more quickly and accurately.  Save the multi-tasking for tasks that require less focus.

2.)    Are there some TV shows you just can’t live without? Well if that is the case then consider recording them (i.e. DVR) did you know that commercials make up for 18- 20 minutes for every hour?  So you can cut that “Must see” show down from 60 minutes to approximately 40 minutes.  And if possible, maybe  even get in some cardio during your favorite show… record it and then play it while you hop on the stationary bike, treadmill or elliptical.

3.)    At the start of each week, look through your calendar and SCHEDULE 3-4 workouts in the week.  Maybe some days you have late meetings or evening commitments, so rather than leaving the workouts to chance, see where you can actually schedule them either first thing in the AM or over your lunch break.  For me Monday mornings are one of my best times to workout.  I commit to it before retiring on Sunday night and fit in 30-40 minutes before showering and heading off to work.  I can’t do that all mornings but when I can, I sure love the feeling that it’s done and I don’t have to worry about making time for it in the evening.

4.)    Be decisive.  Learn to deal with items as they crop up, make a decision and move on.  For instance, if you receive an invitation in the mail, decide if you can and will attend, RSVP, block it on your schedule and move on.  The party giver will greatly appreciate not having to follow up to get a response and you won’t need to “remember” to deal with it again later.

5.)    Get organized.  How much time is lost looking for lost items such as your keys, purse, etc.  Develop a system of storing items in the same place all the time and putting things away immediately.  Think of the time you’ll save not hunting down car keys, gloves and jackets each morning.   Keeping your house neat and organized also means less time putting items away that were just left on a chair, rather than in the closet or laundry bin.

6.)    Think about mixing family time and workout time.  We often work out as a family as it means we are doing something meaningful together and at a young age you are showing your kids the value of good health.  Our kids are grown now, but when they visit we often still workout together as a way of staying connected and spending a little extra time together.  What is the old saying…? “Misery loves company”.  There is something to be said for getting through it together!

Make a commitment to yourself and better health and MAKE time for exercise.

MDfitness Eat and Be Fit Greek Omelette

Greek Omelet

Greek Omelet

Yield: 1 serving

Nutrition: 320 calories

This is my all-time favorite omelet. It makes a great breakfast or a light dinner when you haven’t planned ahead and need something quick. It’s also one of Tom’s “specialties” so he is usually in charge of making the omelets while I take it easy. I do not add anything to my eggs as I prefer a thin egg layer with a lot of fresh fillings. Serve with a slice of multigrain toast.

Ingredients

  • 1/2 teaspoon garlic
  • 1/2 cup spinach
  • 1/2 scallion sliced
  • 1/4 cup sliced grape tomatoes
  • 2 tablespoons of feta (plain or herbed)
  • 2 eggs
  • Salt and pepper, to taste
  • Cooking spray

Directions

  1. Spray nonstick pan with cooking spray and cook spinach, scallions and garlic in small nonstick skillet on medium heat 1-2 minutes until scallions and spinach wilt, set aside and wipe out the pan.
  2. Whisk egg, salt and pepper until blended. Add to skillet; tilt skillet to evenly coat. Cook 2 to 3 min. or until eggs are almost set, occasionally lifting edge with spatula and tilting skillet to allow uncooked portion to flow underneath. Add Spinach mixture and tomatoes to one half of the omelet. Top with 2 tablespoons feta cheese; cook 1 min. or until eggs are set but top is still slightly moist.
  3. Slip spatula underneath omelet, tip skillet to loosen and gently fold omelet in half. Remove from heat. Sprinkle with additional feta if you wish.