Cookies

 Last week I participated in a blog cookie swap. Man, did I revive some devilishly good cookies from Caryn at the Mid Life Guru.

Now I am everything health here at The EfficientBody Diary so I could NOT send her ordinary cookies!  I decided to send her 3 kinds of cookies. One had no added sugar, one was a recipe made over "healthy," and the third was just ordinary cookies.  (I had to be true to my style and have some fun with it.)

Oatmeal Crasin

Chocolate Chip and Coconut Cookie Bar

Triple Chocolate Chip Cookies

Here are the pics, can you tell which is which?  I also did a taste test with some friends of mine and they could not tell.-yea!  I just wish you guys could taste them.
Okay, did you decide?
Really pick which is which....












The answers:  The oatmeal is normal unhealthy, despite it's misleading title. The Triple Chocolate (my favorite) has no added sugar.  This again is misleading because it's made with pudding and cake mix.  Both of which already have sugar in them. (see how easily those marketers can manipulate things so they appear healthy?)  Lastly, the Chocolate Coconut has been made over.  I took out the shortening, the white sugar and the refined flour.  This one you would never guess (when tasting) that it was made over.  Everyone gobbles them up every time I make them.

But here is the thing.  I'm notorious for not writing down my recipes.  I just make it and usually it turns out.  So I will give you what I remember of the Cookie Bar recipe. So take it with a grain of salt.  And I will work on my flaws.



Chocolate Chip Coconut Cookie Bars:
1/2 C. Margerin
1/2 C. Low Fat Cream Cheese
*blend until smooth
1 C. Brown Sugar
1/4 C Honey
2 Eggs
1.5 tsp. Vanila
*blend until smooth
1.5 tsp. Baking Soda
3 C. Oatmeal Flour (you can make this in your blender)
12oz. Semi Sweet Chocolate Chips
*Mix by hand

Pour mixture onto a cookie sheet lined with parchment paper. Spread out evenly with a spatula. Sprinkle desired amount of coconut on top and bake 350 until done.

Ha!- I remembered it all except the honey I'm not positive but I'm pretty sure that's it.  The baking time though? Traditionally only 9 minutes but these have a lot more moisture so cook them until slightly golden.
Give these a try, you can't go wrong.

Link up!

Our goal is to go beyond inspiration, we want to go for empowered.  Giving you the knowledge you need for action.  Everything you need for a healthier lifestyle: make a change, try something new, or keeping it fresh.  So every Wednesday link up here at the EfficientBody Diary to share what you do to be healthy.

In linking up:
1. Make sure you link to a specific post
2. Grab my button or link up somewhere on your blog (party page, sidebar, text link, in the body of the post, whatever works for you).

3. Visit the link ahead of you in the line up as well as one of choice. -don't forget to leave a comment.
4. Keep it "G" rated

(And If your feeling extra healthy follow The EfficientBody Diary;)

Evey Wednesday I will feature one of you from the previous week's link party.
Today's feature is one of my quick workout routines. This one is super easy, a "recovery" from Thanksgiving.

Let's have fun and be healthy.
This link up party was inspired by Emily from Dirt and Pearls, check out this fabulous woman.

Catching Up

Happy Cyber Monday everyone!

Just
FYI EfficientBody is having a huge sale. $50 off all of their battling/fitness ropes, and workouts. Plus free shipping.  Amazing deal!

Also exciting, we start filming this week for our new home fitness program.-Yea! There are a few obstacles that need overcome but other than that were set.  I'm so glad were almost there.  In celebration of this mile stone we will be hosting a link up party right here on Wednesday.

People from everywhere and anywhere will be able to link in what they do or are planning to do to be healthy.  Anything from recipes, to workout routines, how to stay away from junk.  Anything related to living a healthy lifestyle.  The link will be open all day so check back in often to see what's been posted.

As a kick off to our "Empower Me Healthy" link up I will have a new workout posted for you on Wednesday also.  Lots of fun be sure to check it out.
-Till Wednesday...

How to Prep a Healthy Turkey

Happy Thanksgiving! Here is how I prep my turkey, a healthy and no-fuss way.

How to have your pie and eat it too

Thanksgiving is upon us, yea!  BUT we've been working so hard to get our bodies in shape, be better about our eating and reap the benefits of health.  So what are we to do when the averaged turkey dinner is over 1,000 calories?  That is a normal turkey dinner not a Thanksgiving dinner.  T-day dinner has well let's just leave it at "more."

We all want health but who wants to nibble on salad on the day of feasting? I'm with you, not me.  With 3 easy steps we can enjoy the meal with less guilt. 

Here is the plan:
1. Exercise.  As soon as you get up.  This will get the metabolism going.  Ideally your doing some High Intensity Interval Training, also known as HIIT.  HIIT, is the most efficient way of exercising and will burn tons of calories well after you've completed the routine.

2. Eat.  After exercise keep that metabolism going with food.  Eat a small meal that includes a complete source of protein. Eggs are ideal.  My choice would be one egg cooked with whole wheat toast and a slice of cheese.

3. Snack.  Every two hours eat a small snack.  Or snitch on what your preparing.  Eat apples with skins on, some turkey, veggies, wheat roll.  Try and keep it healthy but keep the snacks coming.  This again aims at the metabolism to stay fired up. Keep snacking, rather than eating meals (every two-three hours) until the feast is to begin.

At feast time get a modest plate full and enjoy.  Talk, laugh, relax.  Then go for more! You have trained your body to handle food every couple of hours.  So feel free to eat seconds and thirds in those intervals.  Just be mindful of what your eating.  Pick a well balanced plateful, so it doesn't back fire on you.

Then to pies.  If your health conscious choose one with less sugar and junk like Pumpkin rather than Lemon Meringue. Stick to one slice though.  If there are leftovers you can have another slice the next day.  More than one is a quick way to pack on the pounds.

But that's it.  Easy 3 steps: Exercise, Eat, Snack.  Hope you enjoy the day!

Counting on you

Hey guys,
Something big might happen!  But I am in need of your help, it really can't be done with out you.  FedEx has accepted EfficientBody into their small business grant contest!!!  That means were up for big bucks.  I can't even tell you what this would mean. 
We could launch many new products were waiting of funding for. We could spread our knowledge, get reasonably priced fitness products out.  (Have you seen some of those prices? -ouch)  So long story short we need your vote in this contest.

If your a fan of my blog, EB, or just want to help us out and do something meaningful (so, so meaningful) then please go here and vote for us.  You can even vote everyday until the 24th.
-Thanks

Now on to other things.
How much candy and junk food have you eaten in the last 30 days?  A lot? A little?  I will confess I've not been so good.  After my workout with Nicole and Rachel we did a quick cleanse to help get the junk out of the body, rid it of toxins, bacteria, viruses etc.  A cleanse will also help get rid of sugar cravings too. 

There any MANY degrees of cleanses and many types. This is not something you need to do often depending on the degree you choose.  I would recommend every 3 months or so to focus on cleansing the body.

The easiest is with Essential Oils put 3 drops of: lemon, lime and if you like lemon liquid Stevia.  into 12 oz. of water and drink your tasty sprite-like drink.

I know many of you don't have Essential Oils so you can do this: 8oz. water, 1/8 tsp. Cyanne pepper, 1 Tb. pure maple syrup, and 1/2 fresh squeezed lemon.  This is extremely effective but in my opinion not very tasty.

So your third option is to do this with whole foods that aid in the enzyme production in your body.  Enzymes are the things responsible for braking down toxins and such.
Foods to focus on are: prunes, blueberries, bananas, flax seed, grapefruit, cucumbers and kale.  Also add a complete protein so your body doesn't take it form your muscles.

So all things in prudence.  There are some crazy cleanses out there, fruit only, veggie only, many offering weight loss.  I would stay away from any that ask you to do them for more than one day.  24 hours is completely sufficient.  Any more than that could have damaging effects on the body.  I don't even do them for a full day.  I prefer mild cleanses. I just sip one bottle full through out the day and still eat my meals as normal.

Pumpkin Waffles

I've got so much pumpkin mush from my Jack-o-lanterns that I even made baby food with out having a baby to give it to.  I just needed something to do with it all.
Just in case you have as much pumpkin as I do I thought you would enjoy a new recipie.

Pumpkin Waffles
2 c. oat flour
1 Tb. baking powder
3/4 tsp. Pumpkin Pie spice *use 1 Tb. if using fresh pumpkin
1/2 c. Canola oil
3/4 c. pumpkin
1/4 t. salt
3 eggs, separated
1 3/4 c. Valina Almond milk (can be substituted for regular milk)
1/2 c. chopped pecans (optional)

Sir flour, backing powder, pumpkin pie spice and salt together in a large bowl.  In a medium bowl mix well: egg yolks, milk, oil and pumpkin.  Add to dry ingredients.  Beat egg whites in a separate bowl until they form peaks, then fold into batter.  Pour into waffle iron.

Now the secret to this healthy recipe is the Cinnamon Cream Syrup!!!  This will take these average Pumpkin Waffles into AMAZING impress the In-laws food.  But, it is not very healthy so I will be in the kitchen making over the syrup so that it is still delish but yet not so hard on the body.

I will post the New syrup recipe on the EfficientBody Facebook page.  If you want to give this recipe a try then go "like" the page so the recipe can show up in your feed.  I'll also tweet (@efficentbjamie) you when it's done.

-Happy pumpkining!