Power Banana Blueberry Muffins

For breakfast this morning I wanted to make some muffins.  I had some fresh blueberries in my fridge that I needed to use.  So I decided to make these Power Banana Blueberries muffins.  My boys, (ages 1 and 3.. Almost) love muffins.  So I thought this would be a great chance to put these muffins up to the kid test.  Oh man, it was a hit this morning.  My husband and my brother in law had them for breakfast as well and they each had 3.  My 1 year old (well one next Thursday) kept on eating them.  The reason these are POWER muffins is because they are packed in with lots of goodness: blueberries, banana, oats, and to add extra protein GREEK YOGURT..  yeah that’s right.. POWER. Great way to start a morning.  AND not to mention they freeze great! That is always a plus.  I like to double a recipe and freeze half of it.  Saves time later on.  Which is great for busy moms :)  

These muffins are easy to make.  My (almost) 3 year old was my helper.  

First mix all the wet ingredients: Yogurt, eggs, butter, and vanilla.  then add the dry ingredients: flour, sugar, oats, baking powder, baking soda and salt and mix together.  wash your blueberries.
Fold Blueberries into batter.

I use 2 big spoons to spoon batter into a regular size muffin tin. Mine made 17 muffins.

Bake @ 350 for 20- 25 minutes or until golden and spings back when you gently touch the top. 

Easy yummy muffins packed with POWER ingredients.

Power Banana Blueberry Muffins 

Makes 12- 18 muffins– depends on the amount you put in each (mine made 17) 

• 2 cups flour (I did APF but you could use half whole wheat flour- it would turn out more dense) 
• 1 cup oats
• 2/3 cup sugar
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp salt
• 1 1/2 cup Greek yogurt (I used blueberry Chobani- you could use vanilla or honey flavors too)
• 2 eggs
• 4 TBSP butter, melted
• 1 tsp vanilla 
• 1 – 2 cups fresh blueberries (I used about 1 1/2– you could also use frozen)

1. Preheat oven to 350 F 
2. spay muffin tin with cooking spray
3. combine wet ingredients: yogurt, eggs, butter, and vanilla until well combined. 
4. add dry ingredients: flour, sugar, oats, baking powder, baking soda and salt. mix well. 
5. Gently fold in blueberries into batter
6. spoon into muffin tins
7. bake for 20-25 minutes (mine took 20 minutes) or golden and tops springs back when gently touched

Recipe inspired from Domesticated Academic. There are some changes from this recipe. 

I hope you enjoy these as much as my family did.  These are a great on the go quick breakfast.

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Happy Baking :) 

Awesome, Sweaty Shoulder and Arm Workout

**** WORKOUT WEDNESDAY******

For today's workout I wanted to share an arm and shoulders one. 
As a female, we naturally tend to have a weaker upper body than men. It is so easy for us to skip working a weak area of our body and work an area that seems more of a problem area, for me I like to work my legs and gluts 

So if you are like me in lacking to work upper body.. I challenge you do take this workout.. doesn't take long at all.. Grab a pair of dumbbells (DB) and do it.

Shoulder press w/ DB 12-15 reps

50 Mt. Climbers (Heart Rate- HR- boost)

Shoulder Push ups- 20

High Knees 1 minute (HR Boost)

Repeat 2- 3 times

Side Lateral raises w/DB- 12-15 reps

Jumping Jacks 1 minute

Upright Row w/DB- 12- 15 reps

Flick Flacks x50 *

Repeat 2-3 times

21's w/ DB- 21 reps **

speed skate 1 minute (HR Boost)

Tri Dip 12-15 reps (can do on ground or off a chair or stair)

jump ropes (or toe pops) 1 minute

Repeat 2- 3 times

give it a try, If you are unsure what an exercise is comment or message me

here is some inspiration before you start  "Of Course it's Hard. It's Suppose to be hard. If it were easy than everyone would do it. Hard is what makes it great."

happy burning!!

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Remember if you are from Northern Utah FIT MOMMY Exercise class Thursday's @ 9:30am- 10:30am at the park west of Dino Park

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*flick flack is in push up position- keeping your hands on the ground while you hop your feet side to side

** 21's are a bicep series. Standing or on your knees, start with arm bent holding DB at 90 degrees and do 7 reps up (the top half of a bicep curl) then 7 reps from your arm straightened down to 90 degrees (the bottom of a bicep curl) then 7 reps of a full range bicep curl.

Fruit and Veggie Finger Foods for Toddlers

Like Most Moms, I try to do what's best for my kids, especially when it comes to their diets.  Next month my boys will be 3 years old and 1 year old.  They are both pretty good eaters, even when it comes to eating healthy food options.  When my 3 year old was learning to pick up food and chew and was in the stage of putting everything in his mouth, that was when I decided to really try and offer a good variety of more whole foods.  I think that might have helped him now to be a good eater.  We had some steamed broccoli with our dinner last night and he kept wanting more and more.  My husband and I could not believe it.  I think I have done a little better job with our 2nd and trying to offer a bigger variety.  I wanted to share my plan of action that I have done for my 1 year old and maybe give you some ideas on what fruits and veggies finger foods you can offer your 1 year old.  

I would also like to point out that when I have my toddler in his high chair eating, especially new foods, I am in the same room keeping a good eye on him for choking reasons.  Especially while he is still practicing.  All the tougher vegetables I offer I steam so they are easy for him to eat. (he doesn't have his 1 year old molars yet).  

I will start out with my list for fruit that I offer.  Fruit can be expensive so a lot of the time I by what sales are going on and fruit that is in season. Here is my list, but you definitely are not limited to this list. 

1. Banana- sliced then quartered

2. Strawberries- small diced 

3. watermelon- small diced

4. apricots- quartered then diced

5. peaches- small diced

6. cantaloupe- small diced

7. grapes-  quartered then diced

8. honey dew- small diced

9. mango- small diced

10. kiwi- quartered then diced

11. golden melon- (pictured)small 

diced

12. fruit leather- this may seem weird, but my boys as small toddlers have love to suck on fruit leather. I just keep a good eye on them.

Now I will give you my veggie list.  Again you are not limited to my list.  Explore the different fruits and veggies you can offer your child. I steam most of the veggies I offer my 1 year old. Since I am taking the time to do that I steam a lot more that what I would feed him in a sitting and I keep it in the fridge for easy meals later on.  It has worked out great for me.  

1. steamed broccoli- really small pieces 

2. steamed butternut squash- Steamed then small diced (pictured)

3. steamed carrots- sliced then diced

4. celery- 3-4 inch raw stick (I just let him chew on it) 

5. Corn on the cob- Cooked cob (boiled is how I cook it then just let him chew on it)

6. potatoes- cooked until soft and tender then small diced

7. sweet potatoes- Same as potato

8. cauliflower- steamed then really small pieces 

9. peas- cooked then halved- until they get 1 year old molars then I give peas whole

10. zucchini- Steamed sliced then quartered

11. yellow squash- steamed, sliced then quartered.    

  My little guy still in jammies and has bed hair enjoying breakfast.  He loves eating. The combo he is eating here is strawberries, butternut squash and golden melon.  He ate (besides what he dropped on the floor) it all and loved it.  

I hope this has helped you out with healthy fruit and veggie options to give to your self feeding toddler.  My 3 year usually eats similar foods I prepare for my 1 year old, but I don't dice them so small.  Sometimes he doesn't want me to cut certain foods up and that's how he will eat them.  As your self feeding toddler starts chewing better and get more teeth in (molars) then you can start making the pieces a little bigger, but remember to keep a close eye on them for foods can be a choking hazard. 

What other healthy foods do you give your self feeding toddler or tips you have to help them be a good eater?  

Happy Healthy Eating.  

Thanks for stopping by.  if you like what you are seeing give your email and follow the blog, pin it or check out on facebook @ facebook.com.fitmommyrock

Amanda

Spinach Hummus Turkey Wrap- Under 500 Calories

Along with sharing postings on health/ Fitness Information and workouts.  I wanted to share yummy healthy options for meals.  This Spinach Hummus Turkey Wrap is a great healthy option.  It is a high protein, high fiber (which will  fill you up with eating less) and under 500 calories.  You are eating something from every food group, but fruit (eat some strawberries and you are set).  This wrap comes together in minutes and is super easy kids can help put it together.  

        Simple ingredients. The tortilla I used has 12g of fiber and 8g of protein. I think it tastes yummy.  

 First spread the hummus over 2/3rd of the tortilla. 

Add the turkey slices.  Covering the same area as the hummus.  

Add the cheese (any kind you prefer, I had cheddar on hand)and a small drizzle of honey mustard.  If you don't like honey mustard, try regular mustard or keep it off all together.  

Top with your spinach and wrap it up.  Serve with a side of fruit and you have a complete meal.  

Total calories for this meal is about 445

I like this quick meal when I am in a hurry to eat something healthy for lunch, while keeping up with my busy boys, before I hurry and eat something that is not so great for me :)  I'm sure all you Moms understand!  

Spinach Hummus Turkey Wrap

1 tortilla
1 oz of Classic hummus
small handful of baby spinach
1 slice of cheese
3 slices of turkey 
1/2 TBS honey mustard

Spread hummus on tortilla, Top with turkey, then cheese and honey mustard and top with spinach. Roll it up and cut in half. serve with a side of fruit.  Enjoy.  

Thanks for stopping by!  Follow Fit Mommy for emails when a new posting is posted and follow on facebook! 

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Amanda 

50 Reasons to Exercise

My name is Amanda.  I have loved being a fitness trainer, Zumba instructor, and boot-camp coach.  I love helping people find a love for incorporating a healthy lifestyle into their own.  I earned my B.S from WSU in Human Performance Management with an emphasis in Wellness and a Minor in Nutrition. I decided it was time to start up this blog to help share motivation, thoughts, tips in to helping you to be the fit healthy happy you!! 

 As a Fitness and Health Blog I thought it would be a great idea to start out with why.  Why exercise?  Exercise and being active is loved by many people, but there are some who may not enjoy it as much.  I hope this list will encourage those that are already exercising and help those that are not to find at least one reason to include exercising in everyday life. In this list: 

1. Gives you more energy 

2. Increases self confidence 

3. improves your digestion

4. Enhances your your immune system 

5. Helps you sleep better 

photo from ifitnessnh.com

6. Improves your body Shape
7. Burns up extra Calories
8. lifts your spirits
9. Increases Lean Muscle tissue in your body
10. Improves circulation and helps reduce Blood Pressure
        11. builds strength
        12. Helps alleviate varicose veins
        13. Improves coordination and balance 
        14. improves your appetite for healthy             foods

photo from milenhealth.info

            15. Deceases Fat tissues more easily 
         16. Improves emotional stability 
         17. alleviates depression
         18. Decreases Cholesterol 
         19. Deters Heart Disease 
20. Enhances oxygen transport throughout the       body
21. Improves liver functioning
22. Improves efficiency in breathing
23. alleviates constipation
24. improves athletic performance 
25. enables you to better enjoy all types of       physical activities

 26. Makes clothes you wear look better on you
 27. Makes it easier to exercise consistently
 28. Improves your whole quality of life
 29. May add a few years to your life 
 30. is the greatest tune-up for your body
 31. brings color to your cheeks 
 32. reduces or precludes boredom 

33. gets your mind off irritations
34. stimulates a feeling of well-being and accomplished
35. stimulates and improves concentration
36. reduces joint discomfort
37. Helps you move past post self-imposed limitations
38. Is a wonderful way to enjoy nature and the great outdoors
39. enables you to relax more quickly and completely  

40. Reduces tension
41. Adds a sparkle and radiance to your           complexion
42. Provides more muscular definition 
43. improves endurance
44. Improves body's ability to remove lactic acid

             45. increases lung capacity

             46. alleviates menstrual cramps

             47. increases the number of open                  capillaries

             48. Improves contractile function                  of the whole heart

             49. enables you to lose weight                    and keep it off

             50. Gives you a greater desire to              participate in life :) 

Hope this list helps you find a reason to stay active :)  

What are reasons you exercise?? 

Happy reading 

Amanda 

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