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Tag Archives: Cathy Savage

Taste Like they Came from the Bakery Healthy Blueberry Muffins

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When prepping food for the week, I usually like to bake something that is easy for Brian to eat as he runs out the door in the morning to the dental clinic.

This week, I was in the mood for a little red, white, and blue in honor of the 4th of July holiday this past Wednesday…so blueberry muffins it was.

In this recipe, I use white whole wheat flour, which has a less dense texture than regular whole wheat flour (and keeps the fact that they are healthy a secret!) I also substitute Greek yogurt, and applesauce for the majority of the oil to lessen the fat content, provide an extra burst of moistness and protein.  Enjoy!

Secretly Healthy Blueberry Muffins

Ingredients:

  • 3 cups white whole wheat flour
  • 1 1/2 cup white sugar
  • 1 tsp salt
  • 4 tsp baking powder
  • 1/3 cup nonfat, plain Greek yogurt
  • 1/3 cup unsweetened applesauce
  • 1/8 cup oil
  • 2 eggs
  • 2/3 cup almond milk or skim milk
  • 2 cups fresh or frozen blueberries
  • Ingredients for crumb topping:  1 cup white sugar, 2/3 cup white whole wheat flour, 1/2 cup cubed butter, 3 tsp cinnamon
Directions:
Preheat the oven to 400 degrees.  Place muffin liners in muffin tin.
Combine the flour, sugar, salt, and baking powder.  In a separate bowl, combine the Greek yogurt, applesauce, oil, eggs, and milk.  Pour the wet ingredients into the dry and mix until just combined (don’t over mix!).  Fold in the blueberries.
Fill the muffin tins to the top, and sprinkle with the crumb topping.  Bake at 400 degrees for 20-25 minutes.
Crumb Topping Instructions:
Mix together the sugar, flour, butter , and cinnamon in a food processor, with a fork, or with your hands.  You just want the mixture completely combined and crumbly.
Enjoy!!!
My First Cathy Savage Check In
Last week, I shared with you all that I am now a “Savage Girl” and have just begun my journey with the program.  One aspect of the program that I love is that we have bi-weekly check-ins to really assess how things are going so that changes can be made where necessary.
Here are how things are looking after my first week:
  • The eating plan is fine, I am eating 6 small meals a day.  My biggest problem is that packing for the next day takes a long time, and I snack too much while packing for the next day.  My plan to help with these problems??  I have started prepping lots of my meals on Sunday, and I will whiten my teeth while I prepare my meals for the next day. 😉

  • Energy levels are pretty normal, considering I have been lacking on sleep lately.  My plan for this problem…try to get to bed earlier and truly shut my brain down.
  • How I feel about my body….I think it looks the same since it has only been a week, but the scale has gone down a tad, which probably just had to do with the time of day I weighed myself (so many things affect your weight!)
  • Overall:  I feel good, and ready to kick this program’s little butt!

Why Did I Join Cathy Savage Fitness

Some of you have asked why exactly I have started this program because I already enjoy eating healthy foods, I workout all the time because I enjoy it, and I am not trying to lose weight.  Those are all very valid points, but I promise that I have a method to my madness.

  1. I have a very round and soft physique.  I always have.  I am ok with that, but I would like to attempt to have more muscle tone and definition.  In slang terms….I want to be “cut.”
  2. I am very interested in nutrition, and I have done a lot of self research and reading on how nutrition truly effects the way the body looks (you are what you eat).  I am interested to see how these little changes that I am making my nutrition are going to effect my body’s appearance and performance.   When it comes to nutrition, everything makes a difference, and you really have to get specific…even the timing of when you eat what matters when you are trying to sculpt your body.
  3. I am always looking for a new challenge, and I think that this is going to be a good, educational, fun, tough challenge for me.
  4. If it is at all possible, I would like to compete in at least one body building competition next year.  Now, there are several different kinds of body building for women, and I would probably compete in the division that is the least muscular and the most feminine looking.  What can I say… I love to compete, and I love to challenge myself!! I at least have to give it a try.
  5. Many people ask me questions about health, nutrition, and fitness.  I have answers to a lot of things because of my personal training education and background, personal experiences, and a lot of self-research…but I have questions too!  With the Cathy Savage program, I have my very own health coach that I can do all of the asking to, which is one aspect that I absolutely love!  I love asking questions and I love getting answers.
I want you to tell me about any new challenges that you have decided to take on!

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My New Friend Cathy

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Wednesday nights are typically later nights at work for me, so when I got home yesterday I knew that I had to have an agenda in order to get to bed early.

While at work, I quickly planned my meals for the day by jotting them down on a small sticky note.  Typically, I try to have a little plan on Sunday for what the week will look like meal wise, but this week has been a little bit different.

These past two weeks, I have been in the process of beginning a training program through Cathy Savage Fitness.  Cathy Savage is a woman who excelled in the fitness competition world, and since then has created a training program for women and men who want to compete in fitness competitions or want to simply be healthy and look great!

source

Being a part of the program gives me my own personal coach whom I can text and e-mail any time with any questions, struggles or concerns that I may have.  In the beginning stages of the program, my coach has been working with me to figure out my customized nutrition and an exercise plan that works for me. It is all like one big giant science experiment, and we are working together to find the perfect formula that works for my body…because everyone is different.

For now, I am eating 6 small meals a day, and this week I am completing around 30 minutes of cardio 5-6 days a week.  The food that I am eating in the meals isn’t any different than what I was eating before, now it is all about the timing and portion sizes.

A huge reason that I joined this program was because of the learning opportunity.  Yes, I am a certified personal trainer, teach several group fitness classes, and I try to stay current with the latest nutrition information, but in the industry I am pretty new, and I am trying to learn from the best.  From this program, I am hoping to learn about a different style of eating (and may adopt it as my own way of eating for good!), find the mix of exercise and nutrition that truly works best for me, and build a bond with people that have similar interests.  Not only will I be learning from these women, but they are all interested in the same things that I am:  health, exercise, and nutrition!

The other big reason why I joined is because of the fitness competition aspect.  I had been reading a lot about it, and every time I would see or hear something about one of these competitions it would peak my interest.  I will not be competing anytime soon, but next year, I would like to have it as an option!

That being said….I am so excited to be starting, and I can’t wait to document and share my journey along the way.

My Meals

So, because of the new plan, I am packing several small meals throughout the day that have a good balance of protein, veggies, fruit, starch, and healthy fat.  Here is what tomorrow looks like:

Meal one is a parfait with half of a baked oatmeal cake topped with plain nonfat Greek yogurt mixed with stevia and vanilla extract, blackberries, and almond butter…yumm! I think this has been my favorite meal so far 🙂

Meal two is protein pancakes (recipe coming soon!) with a pumpkin peanut butter spread.  Meal three is whole wheat pasta with tuna, spinach, tomato, and a little parmesan.  Meal four is a veggie burger topped with tomato, bell pepper, and roasted sweet potato.

It sounds like a lot of food, but it is a little bit of a lot of different kinds of foods.

I am very excited to be starting this training program and can’t wait to see the results!

Tasty BlogiversaryGiveaway Winner

Congratulations to Lindsay over at Lindsay’s List for winning my one year blogiversay giveaway!

Please e-mail me at trebleinthekitchen@gmail.com with your favorite baked goodie and mailing address and I will get your package sent out to you ASAP!!

 

Hope you all have a great Thursday!