Food Journaling – Why You Need It

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People have been talking about MyFitnessPal for years, but I only just started using it.  I don’t always track my food. I did use a food journal when I was on my weight loss/fitness transformation, but I slacked off once I reached my goal.  I’ve started tracking again and decided to give MyFitness Pal a try and it’s actually pretty cool.

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Posted in Nutrition Weight loss by Coach Mashelle Dean. No Comments

Beginner Series: Ab Workout

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Hey Jiggle Free Crew! This Beginner Ab Workout is the first video in my brand new Beginner Workout Series. I’ve had many requests for this series, so here you go.   Anyone can do this ab workout, so grab your mat, water and a towel and lets get started!
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Outre X-pressions Kinky Curl | 4 Week Review

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Hey Crew! This is my 4 week review of Outre X-pressions Kinky Curl 24 inch crochet braids. Another one of my workout proof hairstyles! I also share maintenance tips for making your crochet styles last longer. Enjoy and stay fit & fab!
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Chewy Granola Bars

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Most store bought granola bars are full of fat and added sugar. Here’s a yummy recipe I use to make my own:

  • 3 cups rolled oats (not instant)
  • 1 cup oat flour
  • 1 cup chopped walnuts
  • ½ cup flaxseed
  • ½ tsp sea salt
  • ½ tsp cinnamon
  • ½ tsp cardamom
  • ¾ cup grapeseed oil
  • ¾ cup maple syrup or agave nectar
  • 1 tsp vanilla or almond extract

Preheat oven to 350° and line a baking sheet with parchment paper. Mix oats, flour, nuts, flaxseed, salt, cinnamon and cardamom in a bowl. In a separate bowl, mix oil, agave nectar (or syrup), and extract. Combine with the oats mixture and stir well.

Spread mixture evenly on the baking sheet and bake for 30 minutes. Makes 4-6 servings.  Enjoy!

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Zucchini Bread

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zucchinibread

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Nutrition per serving: 120 calories, 4g protein, 15g carbs, 6g fat

  • 6 egg whites
  • 1/4 cup canola oil
  • 1/2 cup unsweetened applesauce
  • 1/2 cup sugar
  • 2 tsp. vanilla extract
  • 1-1/4 cups all-purpose (plain) flour
  • 1-1/4 cups whole-wheat (whole-meal) flour
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 3 tsp. ground cinnamon
  • 2-1/2 cups zucchini, shredded
  • 1/2 cup walnuts, chopped

Preheat the oven to 350° F. Lightly coat two 9-by-5-inch loaf pans with cooking spray. In a large bowl, add the egg whites, canola oil, applesauce, sugar, and vanilla. Using an electric mixer, beat the mixture on low speed until thick and foamy. In a small bowl, stir the flours together. Set 1/2 cup aside. Add the baking powder, baking soda, and cinnamon to the small bowl of flour. Add the flour mixture to the egg white mixture and, using the electric mixer on medium speed, beat until well blended. Add the zucchini and walnuts and stir until combined. Adjust consistency of the batter with the remaining 1/2 cup flour, adding 1 tablespoon at a time. The batter should be thick and not runny.

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