Daily Archives: March 29, 2012

Recipe Makeover: Chocolate Chip Cookies

  |  in Blog, General, Healthy RecipesNo Comments

I don’t know about you, but Chocolate Chip Cookies are one of my favorites. Nothing sounds better than warm chocolate chip cookies right out of the oven. Thankfully, there are ways that we can make “healthier” versions of our favorite treats. Below is a recipe that I recently came across in a fitness magazine for Choclate Chip Cookies. I will be trying this recipe soon. If you try this recipe, let us know what you think! Do you have any recipe makeovers? Please share.

With a gram of fiber and less than half the fat of most homemade varieties, these revamped cookies won’t take a bite out of your calorie budget.

Makes 60 cookies.
Prep time:
20 minutes (plus 1 hour chilling)
Cook time: 22 minutes

Ingredients:
3/4 cup rolled oats
1 1/4 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup extra-light olive oil
3 tablespoons unsalted butter, at room temperature
1/2 cup sugar
1/2 dark brown sugar
1 large egg
1 large egg white
1 1/2 teaspoons vanilla extract
1 cup mini semisweet chocolate chips

1. Preheat oven to 350 degrees. Spread oats on a baking sheet; toast for 10 minutes. Remove and turn off oven.

2. Meanwhile, in a medium bowl, mix flour, baking soda, and salt; set aside. In a large bowl, beat together oil, butter, and sugars with an electric mixer. Add egg, egg white, and vanilla, beating until well combined. Fold in oats, flour mixture, and chocolate chips. Cover and refrigerate dough for 1 hour.

3. Preheat oven to 350 degrees. Place rounded teaspoonfuls of dough 2 inches apart onto two parchment-lined baking sheets. Bake, rotating sheets halfway through, for 10 to 12 minutes or until cookies are set and golden brown. Cool 5 minutes on sheets; transfer to a wire rack and cool completely.

Enjoy!

Nutrition score per serving (2 cookies): 108 calories, 5g fat (2g saturated), 15 carbs, 2g protein, 1g fiber, 1mg iron, 7mg calcium, 66mg sodium

Source: Shape Magazine – April 2012

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Weight Loss Plateaus: How to Get Over the Hump

  |  in Blog, Exercises, General, Motivational TipsNo Comments

You’ve put in the hard work. You’ve overhauled your diet. You’ve put in countless hours at the gym, sticking to those grueling workouts time and time again. You’ve been rewarded with continuously dropping numbers on the scale. And then in happens: you hit a weight-loss plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But it’s perfectly normal for your weight loss to gradually slow down and even come to a complete halt. Don’t let this discourage you to the point that you revert back to old habits.

Reasons for Weight-Loss Plateaus

The main reason people experience weight-loss plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your calorie intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.

Another reason people experience pleateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight. With continued weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further weight loss.

Tips for Overcoming Weight-Loss Roadblocks

- Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.
 
- Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.

- Track your food intake and exercise. Make sure you’re not becoming more lax by increasing portions or slacking off at the gym.

- Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles. Add resistance training to your workout. Start lifting weights, that is. Weight-lifting adds calories-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.

Try not to lose sight of what is important when it comes to weight loss: your health. Studies have shown that people whose motivating factor for weight loss is improved health, rather than achieving a certain body size or shape, have more success with losing weight and maintaining that weight loss over a long period of time.

To Happy, Healthy Living,
InCharge Fitness Team

Source: www.fitday.com

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