Friday, September 27, 2013

Healthy Muffins

So I really like baking. Last night I decide to make some muffins for breakfast. I looked in the cupboard and there was no sugar! It was too late to run to the grocery store and I had already started the process of making them so I looked it up on the internet. As I started making these I realized that these can be some pretty healthy muffins. I modified the recipe and now am publishing it so you can enjoy :)

Lemon Zucchini Muffins
1 1/2 cups whole-wheat flour (I have to be honest. I didn't have that either, but next time I will try it. If you use all-purpose flour, use 2 cups)
2 teaspoons baking powder
1/2 teaspoon salt
2 eggs
1/2 cup applesauce
1/2 cup honey
1/2 cup buttermilk
Juice of 1 lemon
Zest of 1 lemon
1 cup grated zucchini

1) Preheat oven to 350 degrees. Spray the muffin tins (or use paper) and set aside.
2) In a large bowl, blend flour, baking powder, and salt
3) In another bowl, beat 2 eggs. Then add applesauce and honey and blend well. Add buttermilk, lemon juice and zest and blend together. Fold in the zucchini and stir until evenly distributed in mixture.
4) Pour this mixture into the dry ingredients and mix together with a spoon.
5) Pour batter into the muffin cups and bake at 350 for 15-20 minutes, or until toothpick comes clean.

Enjoy :)

Sunday, September 8, 2013

Goal setting

I read a blog post from my friend that I absolutely loved. I asked if I could share it on my wellness blog and she agreed. Here I am about a year later finally writing about it. I have been keeping up with my other blog that sometimes this one gets neglected. Sorry.

My friend Candi came across a new way to set goals and she writes some wonderful things about it here. I just want to write about MTO goal setting.

MTO stands for Minimum, Target, & Outrageous. It replaces the all-or-nothing mindset of goal setting. Instead of telling your self that you are not going to eat any sweets this week, then you eat one and feel as though you have failed and eat more, you think in MTO.

Candi gives these examples:

MTO for exercise this week
Minimum: Some movember everyday this week (Walking, movement time)
Target: 15-30 minutes of Jillian 3 times this week, walk 3 times this week
Outrageous: 30 minutes of Jillian 6 days this week, walks with her kids

MTO for eating in moderation
Minimum: Not binging (eating over 2 servings of anything)
Target: Eat six small meals in appropriate servings, treats 2 times this week
Outrageous: Six small high protein meals- on servcing and 1 treat this week

MTO for eating for health
Minimum: 1 piece of fruit, 1 veggie per day, 64 oz water
Target: Drink 1 gallon of water, 2 veggies and 2 fruits, Bed by 10:30
Outrageous: 50% of plate are fruit and/or veggies, 1 gallon of water, six small meals, Bed by 10:00

I have fallen into the all-or-nothing way of thinking many times. When I learned of MTO I started to apply it in my own goal setting. It really has helped and it doesn't make me feel as guilty when I eat those yummy homemade cookies. I still have so much to improve upon, but each day is a clean slate to choose to become better.

Each person is different and each person is trying to accomplish different things. Whether you want to lose weight, gain muscle, or eat better, you can incorporate MTO in your own goal setting. Thanks Candi for letting me share :)

Challenge: Incorporate MTO in your own goal setting. If you need help with this let me know!