**JUNE CHALLENGE GUIDELINES..take The PLUNGE**

So, since we had SO much fun with the last challenge, we thought perhaps it is time to do it again! We asked what you wanted..you said abs....you said booty. So this is going to give you a little bit of BOTH!

This challenge is called The Plunge. Can you guess why? Yep...Planks....annnndddd lunges! What better way to ride into June and prep for shorts and bikinis and pay attention to the key areas? It is always MY (W) personal challenge areas & we (M & W) would be thrilled if you come along for the ride!

As in previous Challenges, there will be daily trackers on ISFP. You are in charge of keeping your own score and adding it to the tracker. (**NOTE**...THE DAILY TRACKER IS NOT HERE...it is on our Facebook page & dated to that specific date. Just scroll down the wall until you find it). AND..BONUS..for every post you make, you will get an entry in a draw for a........

...that's right GYMBOSS interval timer. A HUGE shout out to Gymboss for supplying the prize. They absolutely ROCK in my opinion. YES!!

So, this is how it works:

1. The first segment of the challenge is lunges. EVERY DAY THERE WILL BE A DIFFERENT LUNGE MOVE...for 7 days. The lunge portion will be 2 minutes long. You time yourself to see how many of the daily move you can bust out, then keep your score.

2. The second part is easy. You drop and hit the plank position, til failure. I don't care if you do it on forearms or arms fully extended. The key here is keep your core tight, back straight as an arrow and hold it UNTIL FAILURE! Note your time and track it.

3. As I said, we are doing this for 7 (SEVEN) days...one week. You are going to get a little diversity with the lunges, but some stability at the same time with the planks not changing. After the 7 days are up, we are going to do a REPEAT performance of the entire thing. You should see some improvement in the second half of the challenge, methinks.

So it is pretty straight forward. If you have any questions AT ALL, feel free to ask away!

Start Date: June 1st
End Date: June 14th

I will have, in the daily tracker, descriptions and pic or videos of how to perform each lunge move. This is really fun!! I (W) have already given it a test run, and lemme tell you, your butt cheeks are going to feel it!

Yep...we have been practicing! :-)

Please join us this month for the challenge..come on..get your buns in gear!!

Cheerio,
Wendy & Matt

Maple Quinoa Granola

My name is Wendy and I am addicted to granola. And Baked Oatmeal. And anything else remotely related to the grains family.

It seems I have been making a new granola almost every weekend. It is one of those MUST HAVE foods that in fact, goes hand in hand with my yogurt. One cannot be without the other.

I always get a little glimmer of excitement when I find a new recipe for granola. This one is truly awesome! It is higher in calories and fat per serving, simply because of the high nuts & seeds content. But, these are the good fats, and a little of this stuff goes a long way! I also portion my granola out into 1/4 cup servings. Even with the yogurt, it is a healthy, mouth watering snack for under 200 calories. Oh. Yes.

I found the recipe on a blog I had not come across before called Hungry Hungry Hippie. Here is a link to the original recipe:
http://hungryhungryhippie.com/2011/02/23/quinoa-granola/

I, as usual, made my little changes. Here is my version. You should try this. Really.

Maple Quinoa Granola
~~~~~~~~~~~~~~~~~~~~~~~~
Ingredients:

1 cup whole rolled oats (I used Rogers Porridge Oats)
1 cup buckwheat (I used groats)
1/3 cup quinoa (I used red)
2 T chia seeds (I used ground chia)
1/2 cup raw almonds, coarsely chopped
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
1/4 cup black sesame seeds
1/2 cup shredded coconut (I used large, chipped)
2 tsp cinnamon
1/2 cup maple syrup
1/2 cup coconut oil, melted

So basically you mix all dry ingredients together in a large bowl. Whisk your maple syrup with melted coconut oil. Pour over dry ingredients and stir till coated. Dump onto parchment paper lined cookie sheet & bake at 225 for 60 minutes, stirring every 15 minutes.

**I store my granola ALWAYS in the freezer, and scoop out my portion from there**

Makes 24 1/4 cup servings

Per 1/4 cup serving:
~~~~~~~~~~~~~~~~~~~~~
Calories: 164
Fat: 10.4 g
Carbs: 16.7 g
Protein: 3.5 g

Carob Chip Brownie Cookies

I found this recipe on a blog my daughter introduced me to, called Snacking Squirrel and I have to say it sounded really interesting. I love carob, but I had never used the Mori Nu before so I was in! Mori Nu is one of the lines I manage, and I handle it all the time, but just never made the plunge. Am I glad I did. These are so deelish, so majorly low in cals and fat, and tons of protein. Hello, my leetle friend. You and I are going to be spending some time together!!

The original recipe is from here:
http://www.snackingsquirrel.com/2011/02/carob-chip-brownie-cookies.html

**The texture is kind of creamy on the inside, but crisp & chewy on the edges. The are strangely awesome!**

Carob Chip Brownie Cookies
Created by Snacking Squirrel
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

300g silken tofu (I used firm)
2/3 cup pure oats
1/3 cup carob powder
1/3 cup unsweetened apple sauce
1/4 cup unsweetened carob chips
1 Tbsp vegan protein powder (I used Whey Gourmet Vanilla)
Few Drops stevia liquid (vanilla) (I used about 1/4 cup Splenda)
1/2 tsp baking powder
1/4 tsp baking soda
Dash cinnamon + nutmeg
Pinch sea salt

Directions:
1. Preheat oven to 380 Fahrenheit
2. Grind oats into flour using a food processor
3. Mix dry and wet ingredients separately in 2 bowls
4. Add wet mix into dry, stirring briefly with spatula
5. Scoop 1/3 cup batter (per cookie) on a non-stick baking sheet
6. Bake for 20-25 minutes

Mine made 6 HUGE cookies!

Per cookie, based on 6:
Calories: 84.1
Fat: 2 grams
Carbs: 13.5 grams
Protein: 5.7 grams

Chick Pea & Red Pepper Salad

So yesterday I came across a recipe, and I THOUGHT I bookmarked it, but alas, did not. Then I woke up thinking about it and craving it! So I whipped up my own version of the recipe. I wanted something with fresh flavor, texture & crunch. Easy, fast & just plain YUMMY!
Bow Chikka Bow Bowwwwwwwww!

Cheerio,
Wendy

1 can chick peas, rinsed & drained
1/2 red pepper, chopped
3 green onions, chopped
1 Tablespoon chopped red onion
1 Tablespoon chopped Cilantro
1 clove garlic, chopped

2 teaspoons olive oil
2 teaspoons fresh squeezed lime juice
1/2 teaspoon cumin
fresh cracked pepper & sprinkle of sea salt

Toss all veggies & chick peas together in a bowl. Mix wet ingredients in small bowl, then toss over veggies. Mix to coat.

I ate mine right away, but you could let flavors blend a few hours in the fridge.

Nutritional info for 1/2 recipe:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Calories: 312
Fat: 7.6 grams
Carbs: 47.5 grams
Protein: 15.6 Grams

Gina's Amazing Breakfast Cookie

Gina's Amazing Breakfast Cookie
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ingredients:

1/3 cup oats
1 tablespoon of nut butter (almond, peanut, whatever--pick your fave!)

1/2 scoop of protein powder

1/8 cup of soy milk or milk (I used almond milk, unsweetened)

1/2 cup of optional add ins (ideas: mashed bananas, canned pumpkin, apple sauce)
1/4 teaspoon of cinnamon

Optional: A sprinkling of something sweet, like a little sugar, agave or honey

Preparation:

Mix all ingredients together, then put the "dough" on a plate and
form into a flat, round shape. Cover with plastic wrap and refrigerate
overnight. It will harden slightly from the nut butter and the oats
will soften from the milk. In the morning, grab a spoon and enjoy!

 

Here is the link to the original recipe:

http://fitnessista.com/2008/11/something-worth-waking-up-for/

 

**NEW COOKING VIDEO** Macaroon Granola

Cashew Ginger Granola with Dates

Cashew Ginger Granola with Dates
~~~~~~~~~~~~~~~~~~~~~~~~~

About 8 cups granola


3 cups old-fashioned rolled oats (I used Rogers Porridge oats)
1 cup raw cashews
1/2 cup hulled raw pumpkin seeds
1/2 cup sunflower seeds
1 cup wheat germ
2/3 cup sesame seeds
1 1/4 teaspoon kosher salt
1/2 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup honey
1/2 cup packed dark brown sugar
1 cup cashew butter
1 1/2 teaspoons vanilla
1/4 cup vegetable or olive oil (Could use less next time)
3/4 cup organic unsweetened large chunk coconut
3/4 cup chopped dried dates


Set oven to dehydrate. Line a large baking sheet with parchment paper. In a large bowl, combine oats, cashews, all seeds, wheat germ, salt, cinnamon, dates, coconut, cinnamon and ginger. Leave dates out.
In a small saucepan, mix the honey and brown sugar. Bring to a simmer over medium heat, stirring constantly. Turn off the heat and stir in the cashew butter and vanilla until smooth. Stir in oil. Pour over the oat mixture. Stir thoroughly. The mixture will be chunky and rough. (I used my hands to mix)
Dehydrate for 8 hours, stirring every hour. **After the granola has been dehydrating for 4 hours, add in your chopped dates**.

German Chocolate Cake Protein Balls

Ingredients:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

• 2 Cups of Pecans
• 1 Cup of Pitted Dates
• 3 Scoops of Protein Powder ( I used Whey Gourmet Naturelle Chocolate  Ice Cream)
• 1-2 Tbsp Sugar Free Caramel Syrup
• 1/2  Cup Unsweetened Coconut
• ¼ Cup Ground Flax
• ¼ Cup Water
• 1 Tablespoon cocoa powder

Directions:

1. Add your two cups of pecans to your food processor and blend until it is flour.
2. Add your 3 scoops protein powder and pulse until blended.
3. Add your unsweetened coconut, cocoa and ground flax and pulse until blended.
4. Add the syrup dates, and water. Blend until dough texture.
5. Remove the dough from the food processor and place in a bowl. (If it is sticky you can refrigerate overnight). Begin rolling protein balls into 1 inch balls.
6. Roll protein balls in coconut until completely covered (I prefer to toast the coconut)
7. Place balls on a plate or in a container, cover and place in the fridge.

My recipe made 24 balls.

Can roll in flax meal, flax seed,  cocoa, coconut, ground nuts...almost anything! 

Nutrition info TBD.


 

Peanut Butter and Honey Granola

Peanut Butter and Honey Granola

~~~~~~~~~~~~~~~~~~~`~
About 8 cups granola


3 cups old-fashioned rolled oats (I used 1/2 Rogers Porridge oats, 1/2 Rogers 9 Grain Cereal)
2 cups raw almonds, chopped (it called for peanuts, but I subbed in almonds-will use less next time)
1 cup hulled raw pumpkin seeds
1 cup wheat germ
1 1/4 teaspoon kosher salt
1/2 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup honey
1/2 cup packed dark brown sugar
1 cup natural peanut butter, smooth or chunky (I used 1/2 PB, 1/2 almond butter)
1 1/2 teaspoons vanilla
1/3 cup vegetable or olive oil (Could use less next time)
3/4 cup chopped dried dates
4-100 calorie packs of Craisins (about 1 cup)
3/4 cup organic unsweetened large chunk coconut

Set oven to dehydrate. Line a large baking sheet with parchment paper. In a large bowl, combine oats, peanuts, pumpkin seeds, wheat germ, salt, cinnamon, dates, Craisins, coconut and ginger.

In a small saucepan, mix the honey and brown sugar. Bring to a simmer over medium heat, stirring constantly. Turn off the heat and stir in the peanut butter and vanilla until smooth. Stir in oil. Pour over the oat mixture. Stir thoroughly. The mixture will be chunky and rough. (I used my hands to mix)

Spread the oat mixture evenly on the prepared baking sheet and dehydrate for 7-8 hours, or till granola is to your desired texture. Cool, and store is freezer till ready to use.


Additional Flavors & Add-Ins:
• Chocolate & PB: 1/2 cup chocolate chips, after the granola has completely cooled.
• Tropical PB: 1 cup unsweetened coconut, added before baking, plus 1/2 cup each dried pineapple and banana chips added after baking.

Makes 42 1/4 cup servings.

It has quite a LOT of fat and calories per serving, but still worth making, for sure. This is super delish!! Served with a 1/2 cup of fat free yogurt is a a hearty snack for about 200 calories. YUMMYY frickken yum!!

Per 1/4 cup:
~~~~~~~~
Calories: 173
Fat: 11 g
Carbs: 15.5
Protein: 4.2

The Winner of the Step Ups Challenge is........

...Missy McLagan!!  WOOP!!  WOOP!!!  So Missie, just send your mailing address to iseefitpeople@gmail.com and I will get your prize mailed off to you!!  Congrats!!

Thank you to everyone that  participated.  You guys KILLED it this time around and your numbers were amazing!

A HUGE thank you goes out to Whey Gourmet, Jelly Belly & Clif Bars for donating the prizes!  You guys rock!!


I hope you are ready for the June challenge.  And before you ask, yes there is ANOTHER prize involved.  I know several people who said they were wanting what is at stake.  So stay tuned.  ISFP is FULL of wonderful surprises!!!

Cheerio,
Wendy & Matt

Coconut Curry Burgers

This is absolutely one of my all time favorite recipes!  I usually serve mine on a flat bread bun, with a bit of red pepper jelly and fresh butter blend greens!  Perfection!

Prep Time: 15 Minutes
Cooking Time:  15 Minutes
Yield:  4-6 Burgers, depending on the size

Ingredients:
1 Small Onion, chopped
½ Green Bell Pepper, chopped
1-15 oz Can of Chickpeas, drained and rinsed
2/3 Cup Unsweetened Coconut
2 Eggs, lightly beaten
½ Cup Rolled Oats

Spice Mixture:
1-½ Tsp Sea Salt
1 Tsp Coriander
1 teaspoon tumeric
1 Tsp Cumin
½ Tsp Mustard Seed
½ Tsp Ground Ginger
¼ Tsp Cayenne Pepper
Pinch of Cinnamon

In a large pan, heat oil over medium heat and add onion and peppers.  Cook for about 5 minutes or until somewhat softened.  In a small dish, combine all spices for the spice mixture, then stir that into the onion/pepper mixture until well combined.  Let that cook for another two minutes.  Remove from heat and set aside.  In a large bowl, combine chickpeas, coconut, eggs, and rolled oats.  Using your hands or a potato masher (or a food processor, if you’re just not in the mood for this—but don’t stir in the coconut until afterward), mash mixture until almost all chickpeas are squashed.  The more smashed they are, the easier it will be to form the burgers and make them stick together.  Reheat the large pan over medium flame with a tablespoon or two of oil.  Once hot, form mixture into small burger patties with your palms and then place into the hot pan.  Cook on each side, undisturbed, for 4-5 minutes or until well-crisped.  Serve.     




















Cherry Vanilla Almond Protein Balls

So I made a modified version of the Key Lime recipe that was posted earlier this week into a Cherry Vanilla Almond flavor.   SO good!!  Enjoy!

Ingredients:

• 2 Cups of Raw almonds
• 1 Cup of Pitted Dates
• 3 Scoops of Protein Powder ( I used Whey Gourmet Vanilla Ice Cream)
• 1 Tbsp Vanilla Extract
• ¼ Cup Ground Flax
• Juice of 1 Lemon
• 1/3 cup Dried Cherries
• ¼ Cup Water

Directions:

1. Add your two cups of almonds to your food processor and blend until it is flour.
2. Add your 3 scoops protein powder and pulse until blended.
3. Add your ground flax and pulse until blended.
4. Add the vanilla extract, lemon juice, dates, dried cherries and water. Blend until dough texture.
5. Remove the dough from the food processor and place in a bowl. Begin rolling protein balls into 1 inch balls.
6. Roll protein balls in coconut, flax meal, flax seesd, nuts etc. until completely covered. (I prefer to toast the coconut)
7. Place balls on a plate or in a container, cover and place in the fridge.

I keep mine in the freezer.

Makes 32.

Per Ball:
Calories:  87
Carbs:  7.7 g
Fat:  5 g
Protein:  4.2 g

**note:  this wold be awesome next time with the seeds scraped from a vanilla bean pod**






Flax meal, toasted coconut and ground almonds.