Blueberry Muffin for One

blue berry muffinBlueberry Muffin for One

Makes one cupcake, Single-Lady style!

  • 3 tbsp spelt flour (30g) (or ww pastry, white, or Bob’s gluten-free)
  • 1/4 tsp baking powder
  • heaping 1/16 tsp salt
  • 1-2 tbsp blueberries (fresh or frozen)
  • 1/2 tsp vanilla extract
  • 1 tbsp unrefined coconut oil (You can sub a different oil; however the coconut oil gives it a rich flavor and fun texture. You can use applesauce for a fat-free version.)
  • 1 tbsp plus 1 tsp milk of choice (Use less if using liquid sweetener.)
  • 1 tbsp sugar (or 1 packet stevia) I omitted, but most people will want some sweetener

Preheat your oven to 330 degrees. (Or see microwave note, below.) Mix dry ingredients, then add wet. Mix until just combined (don’t overmix), and bake for 17 minutes or so. (Baking time will vary, depending on the flour and oil/applesauce you use.)

Nutrition tip:

  • Calories: 110
  • Fat: 0.5 g
  • Protein: 4 g
  • Carbohydrates: 23 g
  • Fiber: 4 g
  • ww points (new system): 3

(Add 100 calories if you use the tbsp of oil as opposed to the applesauce version.)

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Work Out for the Day

deadliftDeadlift

Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight (as shown). Stand; return weight to floor for 1 rep. Do 5 reps. Target: back, abs, butt, thighs, hamstrings, calves

Burpeeburpee example

Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead (as shown), to return to standing. Do 10 reps. Target: shoulders, arms, back, abs, butt, thighs

butterfly situpsButterfly Sit-ups

Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps. Tarket: abs

 

Stress….

Stress is the 6th leading cause of death today. Many of us are stressed over things we can not control. The best way to control things is be letting go of them and turning them over to GOD. It’s not easy, but it’s worth it. Every storm has a silver lining.

So let your sinful nature control your mind leads to death. But letting the Spirit control your mind leads to life and peace…Romans 8:6

Spaghetti With Turkey Meatballs

spaghetti-with-turkey-meatballs-fore296INGREDIENTS

  • 8 lbs tomatoes, cut into chunks
  • 1 large onion, chopped
  • 1/4 cup plus 1 1/2 tbsp olive oil, divided
  • 5 cloves garlic, roughly chopped
  • 1/2 teaspoon red pepper flakes or 1 small dried hot pepper, chopped (optional)
  • 1 tablespoon plus 1 tsp salt, preferably sea salt, divided
  • 2 cups Italian bread, torn into bite-size pieces
  • 3/4 cup 1 percent milk
  • 1 lb ground turkey (93 percent lean)
  • 1 egg, beaten
  • 1/2 lb whole-wheat spaghetti
  • Grated Parmesan or Romano (optional)

PREPARATION

  1. Heat oven to 400°. In a large baking dish, combine tomatoes, onion, 1/4 cup oil, garlic, pepper flakes (if desired) and 1 tbsp salt; cover; roast 45 minutes. Remove dish from oven; mash mixture to break down tomatoes. Cook, uncovered, until sauce is thick and reduced, 45 minutes. In a bowl, soak bread in milk until it absorbs liquid, 10 minutes; add turkey, egg and remaining 1 tsp salt; mix until just combined. Gently roll meat mixture into 16 equal-sized balls. In a large nonstick saucepan, heat remaining 1 1/2 tbsp oil over medium-high heat. Sauté meatballs, turning occasionally, until light brown, 5 minutes. Add tomato sauce to meatballs; reduce heat; simmer until cooked through, 20 minutes. Cook pasta as directed on package. Serve sauce over pasta; top with cheese, if desired.

Nutrition Facts

398 calories, 16 g fat (3 g saturated), 46 g carbs, 8 g fiber, 21 g protein

Work Out of the Day

walk lungesWalking Lunge

Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor (as shown). Return to standing for 1 rep; repeat on opposite side, traveling forward. Continue, alternating sides. Do 20 reps. Target: works abs, butt, thighs, hamstrings

Scorpion Kickscorpion kick

Lie face down with arms extended out to sides, palms down, legs together, toes on floor. With hands planted, rotate torso to right, reaching right foot to meet left hand (as shown) for 1 rep. Return to start; repeat on opposite side. Do 10 reps. Target: stretches shoulders, hips

hand walkHand Walk

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands (as shown) to return to standing. Do 5 reps. Target: stretches shoulders, abs, hamstrings, calves

More and More like my Mother

a little bit like my motherMorning Inspiration….Being that I am almost 40 (scream from the mountain tops) I am learning the older I get the more I can see a little bit of my mothers in me. Now, the reason I say my mothers is because I grew up with two women in my life that were both considered my mothers. Of course my biological mother and then there was my aunt who was more like a second mom than an aunt. My mothers were two different women in their own way. My biological mom who is more reserved, knows her place and always support her family to the fullest regardless of the situation and on the other hand my 2nd mother is more vociferous, always saying whats on her mind and was very committed to her family as well. Having these ladies in my life have molded me into the woman that I am today…although I am still learning and growing everyday I am so proud to have these two beautiful women in my life that I can now say I’m growing to be more and more like them everyday.

3 INGREDIENT CHICKEN

3 Ingredient chicken3 INGREDIENT CHICKEN

1) CHICKEN
2) PACKET DRY ITALIAN SEASONING MIX
3) 1/2 CUP BROWN SUGAR

MIX THE ITALIAN SEASONING PACKET AND THE BROWN SUGAR…….COAT CHICKEN ON ALL SIDES…..LINE PAN IN FOIL BECAUSE THE DRESSING/SUGAR WILL CARAMELIZE…..BAKE AT 350 DEGREES UNTIL IT’S GOLDEN BROWN…25 MINUTES ON EACH SIDE….

Recipe found on Facebook at Delicous, Easy, Fast & Healthy Recipes for Cooks at Home