Slow Cooker Oatmeal

Here are the 2 recipes I talked about in class today. I made the Pumpkin Custard and it was awesome, only change I made was I used Almond milk instead of regular milk. 

Slow Cooker Pumpkin Custard Oatmeal

Minimum slow cooker size: 4 quarts

Nutritional Content Yield: Servings 8 1 serving = 1/2 cup

Nutritional Data for 1/2 cup Calories: 155 Total Fat: 2 g Saturated Fat: 0 g Trans Fat: 0 Sodium: 83 mg Carbohydrates: 30 Cholesterol: 2 mg Dietary Fiber: 3 g Sugars: 15 g Protein: 6 g

Ingredients

• 2 cups Old-fashioned Oats
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon
• 1 teaspoon baking powder
• 1/2 cup Greek yogurt, plain, fat free
• 2 egg whites
• 1 cup pumpkin puree (not pie filling)
• 1/3 cup raw honey
• 1 1/2 cups ( 1%) milk

Directions

Add the first 4 ingredients to slow cooker and stir to combine.

In a medium bowl combine the remaining ingredients, pour over oat mixture and whisk just to combine.

Cover and cook on low 1 1/2 to 2 hours on low or until desired consistency. Garnish with toasted walnuts pieces.

Slow Cooker Apple Cinnamon Oatmeal

Slow Cooker Apple Cinnamon Oatmeal

Ingredients

• 1/2 cup old fashioned (not quick cooking) oats
• 1/2 tsp ground cinnamon
• 1/2 tsp vanilla extract
• pinch salt
• 2 cups water
• Enough water to fill Slow Cooker about 1/4 of the way full
• 1/2 small apple, chopped
• sweetener of choice, to taste

Directions

In a small heat-proof bowl (that can hold at least two cups of water), stir together oats, cinnamon, vanilla, and salt. The apples can also be added in here. I chose to keep mine out to stir in after cooking, but this is up to you. Pour two cups water over oats.

Fill Slow Cooker about 1/4 to 1/2 of the way full with water (this will depend on the size of your Slow Cooker). Add the heatproof bowl with the oat mixture to the Slow Cooker. The bowl with the oats/cinnamon/vanilla has water in it, and also sits in the slow cooker surrounded by water. The water level should rise almost to the top of the bowl.

Turn Slow Cooker on low for 7-8 hours overnight. Using a large spoon, remove bowl from Slow Cooker (it will be very hot!). Stir in chopped apple and sweetener of choice. Devour!

1 serving| Calories 199| Fat 3g| Sodium 165 mg | Carbohydrate 39.2 | Fiber 7.1 g| Sugars 9.3g | Protein 5 g

PAIN is temporary!

Have you ever wanted to just stop during your workout? Just QUIT because you were in pain or it was too hard? You just could not go on; all you could think was, “I CAN’T!” With each movement, all you can think about is, “My quads hurt, my knee hurts, my shoulder hurts.” I have been there too, so I get it.

What gets me to keep moving, keep pushing through it? I simply say to myself, “This PAIN is temporary; if I Quit it is forever”. Every time I hear myself thinking I can’t do it, I remember it is not forever. I turn around those negative thoughts and tell myself I can do it.  You would be surprised how positive thoughts can get you through some painful moments.

Recently, my shoulder has been giving me some trouble and I have been taking it easy on it. Now, by that I mean using lighter weights and not doing 4 classes in 1 day. In one class when we were doing my favorite, Turkish Get Ups!!!, I actually thought to myself,  “I can’t do it”!  But, of course, I kept going (stubborn)....kept pushing myself....repeating over and over...."this PAIN is temporary...but if you QUIT, that will be forever".... YES, I COULD DO IT!!! I had to dig deep and focus! I did not quit; I moved forward, and was so glad I did. 

 It doesn’t matter if you are frustrated during a Zumba class because you just can't quite get the steps down, or you are totally out of energy during a high-intensity Spin class, or you are battling fatigue after a long day and are trying to get some cardio in, or you are taking Kettlebell Boot Kamp and need to do just one more Turkish Get Up, or you are training for a Marathon and are struggling to get through a LONG training run...

Don’t just QUIT! Don’t think you CAN’T! Dig Deep and get through it! Whatever it takes! Why?

The PAIN is temporary, QUITTING is forever!

What do you want your forever to be?

It's the most wonderful time of the year! Most of you will think I am talking about back to school, although that is part of it for me it's not all of it. The other part of it is PUMPKIN! Most of you know how I love pumpkin, anything pumpkin: coffee, muffins, fudge(yes they had it in OC),ice cream, pie and on and on the list goes.......
I try my hard to stay away from it but it is so hard to resist! Right now it is even harder for me since I am trying to "drop a few pounds" (my pants are a little tight). The last few months have been a little to unstructured for me so I have to reel myself back in before it gets out of control!
I subscribe to a great blog snack girl and she post this "Pumpkin Pie Smoothie" so I thought great way to get a pumpkin fix! So I made it, I loved it, no surprise there! Here is the recipe if you want to try it.

Pumpkin Pie Smoothie Recipe

(makes 2 servings or 3 cups)

1 cup canned pumpkin
½ cup plain greek yogurt
1 ½ teaspoons pumpkin pie spice
1 banana
maple syrup, honey, or agave nectar (to taste)
lots of ice cubes

Put all ingredients into a blender and blend until smooth. Serve and enjoy! Pour leftovers into drink container for later consumption.

For one serving with lowfat yogurt and no syrup added = 142 calories, 1.4 g fat, 28.6 g carbohydrates, 15.7 g sugar, 5.5 g protein, 5.3 g fiber, 50 mg sodium, 4 PointsPlus

I should have taking a picture!

Then I saw this one and I thought great this has more protien in it so I need to try it.

2 scoops Arbonne Vanilla Protein Powder
1 scoop Arbonne Fiber Boost
6 ice cubes

4 oz water
4 oz almond milk
1/2 - 3/4 cup of organic pumpkin puree (found at the grocery store)

2 dash cinnamon
2 dash of pumpkin pie spice
1 dash ground ginger
1 dash nutmeg
1 small dash ground cloves
adjust the spices to taste
adjust the water to almond ratio to taste...
sprinkle cinnamon on top and serve

Support Systems?

I don’t normally get too personal in my blogs; I like to use them to give information, recipes, and workouts to help everyone. Today, however, I am getting a little personal and maybe at the same time I’ll help a few of you who are struggling with some things yourselves.

As most of you already know, this year has been a little rough for me personally – first my dad, then a very close friend, my aunt, and some other little things here and there. As a woman, a mother, a wife, a friend, and a businesswoman, I tend to worry about everything. Just as you do! I think most women worry more than men do. Why? I have no idea why! It is just the way it is. Now as the summer approaches and my loved ones are getting better and things seem to be going great, WHAM! Hit again!  Nothing crazy, just enough to hurt and make me worry again. So I did what I always do, called my husband to vent. He listened and then his words were few but strong, as usual.

“Things will work out the way they are supposed to; just keep doing what you’re doing, and move forward with your head up.”

These words bought tears to my eyes. Why, you ask? When I am upset, worried, or things are tough, these are the words he says to me when I can’t see past the worry, the pain, or the confusion. 

My husband is my ROCK! He is the reason I have pushed forward through everything thrown my way. When I am down he brings me up; when I doubt myself he gives me the confidence to believe in myself. 

So are you asking yourself what all this mushiness has to do with fitness?

You need a support system to move forward, get strong, lose weight, and in life to be successful at anything.

Seven years ago I had my own weight loss journey; I lost 52 pounds in 4 months. Without my support system it could not have happened. Five years ago I made a career change with the support of old and new friends.  Once again, three years ago I made another big change that could have only happened with the support of not only my family, but so many of you reading this now.

It started with some free classes in the park with some of you. I was testing the waters to see if this was something I could do, and after the first class I knew that this was what I wanted to do. I wanted to help people change their lives! 

4 Elements was born! I started 4 Elements to do just that – help people change their lives. Over the past three years the 4 Elements family has grown, and I want to thank everyone who’s been a part of it. If not for all of you, 4 Elements would not be here today. A special thank you goes to the ladies who started with me in the park and stuck with me through all the ups and downs and all the changes. Thank you for believing in me. 

As 4 Elements and I move forward and grow, I hope to continue changing not only your lives but the lives of new people I meet along the way.  We have seen each of the classes grow and change in dynamic; new members coming in and welcomed into the “family” by all the regulars. I look forward each day to coming to “work”, if you can call it that! 

As the 4 Elements family grows, so do I. I continue to learn new and fun ways to “torture” you, with a smile of course! I would also like to have a little get-together with current members at the end of this challenge. I have not planned anything yet but I am looking at Sunday June 10^th in the afternoon.  I will send out an invite soon but save the date for now.