Healthy No-Bake Oatmeal Cookie Bites

 

 

 

 

“Our greatest weakness lies in giving up.

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The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

 

 

This week is weird.

I don’t know if it’s due to the fact that I only had 4 days of work because of the Monday holiday or what but I am just SO not on top of my game. I slept through my alarm not once, but twice, I brought two different sneakers to the gym, and in the past 2 days I’ve tested out 4 new recipes—NONE of which I was happy with (the cake wouldn’t rise, the cookies were too dense, the bars burned, and the cupcakes were a catastrophe)… #FAIL.

 

Clearly it was time for me to step away from the oven.

I was just about to throw in the towel and say “Forget it! There will be no recipe post this week!” when it hit me.

 

No bake cookie bites.

 

 

No baking involved? It’s practically fool-proof! SIGN ME UP.

 

And you know what? That’s exactly what they are. Foolproof. In fact, these babies are SO easy, even on your clumsiest (or laziest) of days it’s pretty impossible to mess them up. Just throw the ingredients in a food processor or blender, roll the dough into balls and eat your face off stick em’ in the fridge :) . Sounds like the perfect breakfast, pre/post-workout snack, or dessert  to nosh on while lazily lounging in your pj’s this Sunday.

 

The best part of all?

You don’t even have to feel guilty about stuffing your face because this cookie dough is HEALTHY!

Yup. It’s true.

 

My cookie dough bites are sugar-free (instead of sugar I use dates and stevia), low-fat (a little bit of peanut butter goes a long way!), gluten-free (no flour, oats only), and they even have some protein (garbanzo beans please!).  So…since I’m feeling especially clumsy and lazy today, I’m gonna keep this post short, sweet, and simple :) .

 

Easy as pie.

I mean, cookies.

Healthy cookies.

 

 

Healthy No-Bake Oatmeal Cookie Bites

 

 

 

Ingredients:

  • 1 can of garbanzo beans (drained)
  • 13-16 whole pitted dates (feel free to toss in a few more if you want the cookie dough to have a caramel-y taste)
  • 1/2 small, ripe banana
  • 1/2 tablespoon chia seeds
  • 1 tablespoon of peanut butter (or another nut butter– feel free to add more if you want a more indulgent-tasting cookie dough)
  • 4 droppers full of liquid vanilla-crème stevia (Please note: This amount will vary for everyone depending upon how sweet you’d like your cookie dough. You could also use powder stevia–just reduce the blended oats by 1/2 tablespoon– or you could use maple syrup, molasses, or any other liquid sweeteners you like.)
  • 1/4 cup plus 2 tablespoons of blended oats (add more if the batter is too sticky to roll into balls)
  • 1/4 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • dash of salt
  • 1/3 cup of raisins
  • 3 tablespoons whole grain oats (not blended)
  • Optional: Chocolate chips

 

Directions:

  • Blend the first 10 ingredients (not the raisins and oats) in a food processor or blender until you achieve a cookie dough-like consistency (5 or 6 minutes).

(You can't see it but there's blended oats in there somewhere!)

 

 

 

  • Mix in raisins and a few tablespoons of whole oats if you’d like them to look a little more “oatmeal-y” (this is when you can also add chocolate chips if you’d like).
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  • Roll the dough into balls and refrigerate for an hour (if you aren’t patient enough to do this, like me, feel free to eat the cookie dough balls right away :) ).
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  • Decorate the cookie dough balls with my cinnamon pumpkin-pie glaze, roll in coconut, or dip in chocolate!
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  • Store extra cookie dough balls in the freezer for an easy, on the run snack you can throw in your purse or gym bag (just be sure to give them 15 minutes or so so thaw!).

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Hey, being lazy tastes pretty darn good  :)

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Healthfully Yours,

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Ashley Michelle

 

 

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Easy Vegan Baking Swaps

 

Photo Credit: dipity.com

 

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“Life is uncertain.  Eat dessert first.” Ernestine Ulmer

 

 

AHEM! This Ernestine guy had better be talking about healthy dessert! ;)

 

Okay, so it’s no secret to those of you who know me that I’m a little bit a lot a bit of a health nut :) . I eat clean, I exercise regularly, I avoid GMOs, I take vitamins and I get plenty of Omega 3′s. And while I believe in eating a plant-based diet that limits added sugars, refined carbohydrates, and unhealthy fats, I also understand that we are all human– aka every now and then, you just need a gosh darn slice of cake! A little bit of dessert here and there is perfectly fine, as long as you can successfully include it in your diet. This means DON’T GO OVERBOARD! I find that many people finally get on track with eating well and working out for a few days…only to cave at the sight of something frosted or dripping in chocolate.

 

Their excuse?

“I’ve been soooo good. I deserve it!”

 

But can you guess what happens next? They overdo it. I’m not saying that you should cut out sweets 100% of the time, but what I am saying is that you should be mindful of your behavior/mindset around sweets and make healthy choices that will still allow you to stay on track without feeling deprived.

 

So, what are the keys to healthy dessert eating?

 

Practice MODERATION and make SUBSTITUTIONS!

 

I obviously enjoy making desserts (just check out my recipe page), but the trick to most of my recipes is that they’ve been stripped of unhealthy ingredients and swapped out for healthier ones. My line of thought? Healthy or not, dessert is still dessert, BUT if you’re going to enjoy a treat, you might as well make it a little less guilty while still tasting just as sinful ;) . Thankfully stealthy, healthy ingredients are my specialty (in fact, before I settled on the name “Pretty Fit Life” I was actually toying with the name “Stealthy Healthy Chef!”). If I had a dollar for every time someone asked me “You put WHAT in this?!” when I reveal my secret ingredient of choice, well, I’d be rocking a pair of these flashy little numbers on my next girls night out. So I don’t have these sexy shoes, but I do have something just a fabulous (okay, almost as fabulous). And the best part of all? It’s much cheaper than those shoes ;) .

 

Below, I’ve put together a list of healthy vegan baking swaps so you can “healthify” some of your favorite dessert recipes. This way, you can let yourself indulge every now and then without all the extra guilt and calories. I promise…everything will taste so amazing you won’t even know the difference!

 

Vegan baking is a cinch with the right ingredients!

 

Photo Credit: funadvice.com

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Butter Replacers:

(Fats add flavor, texture, and moisture to baked goods)

  • Olive Oil (spice cookies, cakes, breads)*
  • Sesame Oil (spice cookies, cakes, breads)*
  • Canola Oil (use w/liquid sugars)*
  • Coconut Oil (adds richness, thickness, coconut-y flavor)
  • Vegan Buttery Spread (Earth Balance)
  • Avocado (great for cookies)

 

 Fat Free Options!

  • Applesauce (all natural, unsweetened)
  • Pumpkin (use the 100% pure, canned kind NOT sugary pumpkin pie filling!)
  • Banana (mashed or banana baby food!)
  • Prunes (pureed or prune baby food!)
  • Peanut butter replacer: Just Good Stuff Powdered Peanut Butter

Note: *1/3 up of oil = 1 stick of butter

 

 

Photo Credit: dailymailco.uk

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Egg Substitutes:

(Eggs are used for moisture/binding/thickening or leavening: identify which of these agents you need & experiment!)*

  • Flax (1T: 3T water= 1 egg)
  • Banana (¼ c. = 1 egg)
  • Applesauce (¼ c. = 1 egg)
  • Canned Squash/Pumpkin (¼ c. = 1 egg)
  • Tofu (silken & firm: ¼ c. = 1 egg)
  • Soy Milk + Lemon Juice (¼ c. soy milk + 1T lemon juice= 1 egg)
  • Soy/Coconut Yogurt (¼ c. yogurt = 1 egg)
  • Cornstarch/Water (1 T cornstarch + 3 T water= 1 egg)
  • Chia Seeds (1T chia seeds + 1T water = 1 egg)
  • Pureed Beans (equal parts can stand in for eggs)
  • Commercial Egg Replacer (Ener-G brand or Bob’s Red Mill- read directions for amounts)
  • Bread crumbs, tomato paste, oatmeal, nut butters (for binding)
  • Baking powder/H2O/Vinegar (1 tsp. baking powder + 1 tsp. water + 1 tsp. vinegar = 1 egg*)
  • Baking Soda/Water (2 tsp. baking soda + 2 T warm water = 1 egg)**
  • Baking Soda/Vinegar (1 tsp. baking soda + 1 T white/apple vinegar= 1 egg)**
  • Lemon Juice + Baking Soda (2 T. lemon juice + 1 tsp baking soda= 1 egg)**

* If the egg is used as a leavening agent in a recipe, you will need to incorporate baking soda and/or baking powder in the recipe for your dessert to rise. Read my notes at the bottom of this post on baking soda and baking powder for leavening instructions.

**Use if this is only leavening agent– do not double up on baking powder/soda!

 

 

Photo Credit: topnews.in

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Milk Replacements:

(amounts = interchangeable)

  • Almond Milk
  • Soy Milk
  • Rice Milk*
  • Coconut Milk (canned and carton)
  • Vegan “Buttermilk”: 1 cup non-dairy milk (above) + 1 tsp. lemon juice or vinegar

*Rice milk tends to be best for soups/sauces as opposed to baking due to it’s low fat content/thin consistency

 

 

Photo Credit: ehow.com

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Flour Substitutes:

(interchangeable aside from exceptions below)

  • Oat Flour
  • Almond Flour*
  • Peanut Flour
  • Millet  Flour
  • Brown Rice Flour
  • Buckwheat flour*
  • Spelt Flour**
  • Coconut Flour*
  • Quinoa Flour*
  • Buckwheat flour*
  • Chickpea Flour*
  • Xanthan Gum/Guar Gum***

*These flours will result in a denser product: mix 1/3 cup of any of these flours with 1 c. millet flour, 1 c. starch, and 1 tsp. xanthan gum for an easy  gluten-free blend. The following are starches for gluten-free baking (potato starch, cornstarch, tapioca starch, & arrowroot)

**Spelt flour is not acceptable for those with Celiac disease

***These stand in for gluten as thickening agents. Xanthan gum is best for baking and is used in batter with high acidity. Guar gum is best for cold foods (pastry fillings, ice cream)

 

 

Photo Credit: browningsbakersco.uk

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Whipped Topping Swap:

(Amounts will vary depending upon your recipe)

  • Coconut Milk Cream (canned, full-fat!)*
  • Cashew Cream (soaked + water )**
  • Soy alternatives (Soyatoo)
  • Tofu Cream (tofu + lemon + powder sugar + flavored extract + flour)***
  • Agar Flakes (agar + water, salt, sweetener, extract)****

* Put a can of full fat coconut milk in the fridge overnight. Turn upside down so liquid comes to top, Turn right-side up, open & drain liquid. With an electric mixer, whip the hardened cream in a bowl with a little sugar & vanilla.

** One c. raw cashews soaked overnight/drained. Blend with 1.5 c. water (add more or less depending upon desired texture), 2-4 T sweetener, dash of salt.

***1 package mori-nu silken tofu, juice from 1 large lemon slice, 1-2 tablespoons powdered sugar,  ¾-1 tsp almond, vanilla, or maple extract, & 3-4 T whole wheat flour (if you’d like it thicker). Whip/blend VERY well.

**** Mix 2 & 2/3 c. non-dairy milk with 2 T agar flakes (boil, simmer 7 minutes, cool, refrigerate until firm). Blend with 3 T water, 1/8 tsp. salt, add a few drops of your choice of flavored extract, and sweeten/flavor to taste–stevia, cocoa powder etc…

Check out more agar recipes here

 

 

Photo Credit: thedailymail.com

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Say Goodbye to Sugar!

(Amounts you use depend upon your own personal sweet tooth preference)

  • Dates (soaked/blended)
  • Bananas (mashed or sliced)
  • Raisins (soaked/blended or whole)
  • Stevia (calorie-free, 300x sweeter than sugar, liquid or powder)
  • Dextrose (a.k.a glucose is 30% less sweet than sugar)*
  • Xylitol (33% fewer calories than table sugar)
  • Coconut Sugar (NEW: low GI, low fructose, natural, high in nutrients)**
  • Molasses**
  • Maple Syrup**
  • Brown Rice Syrup**
  • Honey***
  • Spices, Citrus Zest
  • Nut Extracts (adds an indulgent aroma)
  • Baby Food (banana, prune, plum, apple and other sweet fruits)

*Dextrose= Is a natural sugar found in fruits/starches. The body can readily absorb it & use glucose for energy & to power cells.

** While these are a less processed, natural option, they are still high in calories (Dextrose included). Use sparingly!

*** Honey is not for strict vegans. As mentioned above, use sparingly!

 

 

Photo Credit: ifoodx

 

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What about Agave?

You may have noticed that agave isn’t on my list of sugar swaps–that’s because there has been a lot of research out there lately that suggests it’s not quite as healthy as you think (you can blame the marketing companies for that). I’ve highlighted some of these recent claims below.

  • 20 calories per teaspoon
  • 1.5 times sweeter than sugar
  • Won’t spike blood sugar (low glycemic index)
  • HIGH in fructose (Agave ranges from 55%-90% fructose–high fructose corn syrup -HFCS- is 55% fructose!)*
  • Chemically processed (similar production to that of HFCS)
  • Doesn’t stimulate/shut off appetite hormones
  • Can lead to overeating, lowered metabolism, & lower insulin sensitivity
  • Raises uric acid levels (chronic low-level inflammation that leads to cardiovascular disease, cancer, stroke, arthritis, early aging)
  • Can decrease HDL levels, increase LDL, contribute to high blood pressure, high blood sugar, elevated triglycerides, fatty liver disease
  • Linked to increase visceral fat  & obesity
  • GI tract doesn’t absorb fructose easily and sends it to your liver (overloads, scars, develops triglycerides)

*Fructose is found in fruit and honey, which is healthy and fine because it is accompanied by fiber, vitamins and minerals – but it is not meant to be consumed in largely concentrated forms like agave.

You can also read more about the dangers of agave here

 

 

Photo Credit: pfdcast.net

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Vegan Baking Tips and Tricks: Baking Soda vs. Baking Powder:

(These are chemical leaveners used to make baked goods.What you use depends on other ingredients)

Baking Soda = Best for cookies

  • When baking soda (100% sodium bicarbonate) is combined with an acidic ingredient (vinegar, lemon juice, chocolate, molasses, yogurt) CO2 is released, thus forming bubbles in the batter.
  • When heated, these bubbles expand and cause the finished product to lighten/rise (& give baked goods a nice brown color!)
  • Recipes with baking soda must be baked immediately or they will fall flat!
  • Baking soda can be mixed with some cornstarch and cream of tartar to replace baking powder.
  • Baking soda will leave a bitter taste unless counteracted by an acid.
 

Baking Powder = Best for cakes and biscuits

  • Baking Powder (sodium bicarbonate + cream of tartar + starch) contains an acid and a base and has a neutral taste.
  • Available in single-acting (which must be cooked immediately) or double-acting formulas (which can stand at room temperature for a bit).
  • Baking powder cannot replace baking soda because it already contains an acid (cream of tartar).

(Powder & soda might both be used because you may have enough soda to neutralize acidic batter, but not to lift batter. A little baking powder can do this job. If you use just baking powder however, it could be too acidic. Both together also give the batter a bit of a tangy taste—good for cookies!)

 

Hopefully you’ve discovered some surprising new ingredients from my lists above, and I hope I’ve inspired you to get a little crazy and experiment the next time you’re in the kitchen. Remember, eating healthy doesn’t mean eating bland or depriving yourself. It just means you need be smart and you need to be willing to get a little more creative with your cooking :) .

Photo Credit: cupcakestakethecake

 

 

 

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Staying on track with your healthy diet while still being able to indulge in sweets?

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Now THAT’S what I call having your cake and eating it too ;) .

 

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Healthfully Yours,

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Ashley Michelle

 

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Disaronno-Spiked Love Potion Cookies

 

 

Love.

 

At.

 

First.

 

Bite.

 

Ahem. I mean…SIGHT.

 

WARNING: Just one little bite of these cookies may cause feelings of love, lust, and adoration and can bring on an insatiable appetite for heart-shaped food items. Ingesting these cookies may result in revelations of true love, the desire for long walks on the beach, make-out sessions on a bearskin rug, and candlelit dinners for two. Please seek medical attention if you do not enjoy these valentine treats, as this could be the result of a serious health problem.  

 

Valentine’s Day is tricky– you either have a significant other and you love it, or you’re single and you hate it. I find the same things goes for snow in New England– you absolutely adore it, or you absolutely, positively, 110% DESPISE it.

 

Now, I’m one of those New Englanders who absolutely, positively 110% loves the snow, so you can imagine my delight when I heard about the crazy blizzard named “Nemo” that was headed for Boston last weekend.

 

The forecast?

TWO FEET OF SNOW!

 

The severe weather risk was bad enough that my office let us out of work at 2:30 on Friday and the entire state of Massachusetts was under order by the Governor to be off the roads by 4:00 pm or risk facing a $500 fine and jail time! That meant the boyfriend and I (and pretty much the rest of the state) were confined to our homes for a couple of days. While some people might have gone stir crazy being stuck inside with nothing to do (I mean, how many reruns of PLL, The Biggest Loser, Grey’s Anatomy and Boy Meets World can you watch without dying of total boredom? Okay never mind. Bad example. You can’t), I found plenty of ways to keep myself occupied– namely because I confined myself to the kitchen for oh… around 48 hours straight. My latest revelation? Natural disasters are a blogger’s dream come true.

 

All the time in the world to test recipes and blog? YES PLEASE!

I was happier than a kid on a snow day.

 

Sorry. I just couldn't resist!

 

Stick me in a kitchen when I have wayyy too much time on my hands and you’re just asking..no…begging for trouble– especially after one (okay,  two or three…) glasses of wine ;) .

 

Let’s just say I got a littttttle crazy with ingredients…

 

After all, when you don’t see the light of day for over 24 hours…alcohol consumption is inevitable. In fact, you may even find yourself beginning to think that everything could actually be 100x better with a little bit of booze…

Red wine frosting? Sure why not! A Guinness milkshake? Sign me up! Blue Moon and bran flakes? Lemme at em’!

Yep. Things were on the verge of getting OUT OF CONTROL until I remembered a dear old friend of mine…and with that, I struck gold.

 

Heart-shaped, frosted, cookie GOLD.

 

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The dear old friend?

Disaronno.

The experiment of choice?

Valentine’s Day cookies.


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Love Potion Cookies to be exact ;) .

 

So while you might be one of those people who hates Valentine’s Day and despises the snow…you had better be thanking your lucky stars my dears. If it wasn’t for my weekend of cocktail-induced kitchen craziness (thank you Nemo), these little love magnets may never have had the chance to spice things up just in time for Valentine’s Day.

 

 

Disaronno-Spiked Love Potion Cookies

 

 

Ingredients:

  • 3/4 cup whole wheat pastry flour (or spelt flour)
  • 1/4 teaspoon of salt
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 2 tablespoons 100% pure maple syrup
  • 4 teaspoons Disaronno (or another amaretto liquor)
  • 1 tablespoon unsweetened almond milk
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon almond extract (optional)
  • Stevia (to taste– I used liquid stevia, but if you use powder stevia you should increase the milk by 1-2 teaspoons)
  • 1 tablespoon coconut oil (NOTE: you can increase this by a teaspoon or two if you want a more decadent, melt-in-your-mouth cookie. For a fat -free cookies, you can omit the coconut oil and sub applesauce, but be warned–without a healthy fat, the cookies will come out a bit dry compared to a regular cookie)
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Directions: 

  • Mix the first five ingredients in one bowl and mix the remaining ingredients (minus the coconut oil) in another bowl.
  • Combine the contents of both bowls together, and fold in the coconut oil.
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  • Refrigerate the dough for at least 30 minutes (I rolled the dough into a “Toll House cookie dough log” shape using wax paper)
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  • Once firm, you can slice and bake the dough just like the store-bought cookie dough, or roll out the dough and use cookie cutters to make fun and festive shapes–like these Valentine’s Day shapes :)
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  • Pre-heat the oven to 340º and cook for 13-14 minutes (or until the tops start to turn golden brown).
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  • Let the cookies cool and decorate with my berry-infused icing and sugar sparkles (This icing is all-natural and doesn’t use any food coloring! See recipe below).
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All-Natural Berry-Infused Icing

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Ingredients:

  • 3/4 cup of organic powdered sugar
  • A couple spoonfuls of frozen berries (I used a mix of blackberries, blueberries, and raspberries from Trader Joe’s).
  • 3 teaspoons of ice-cold water

 

Directions:

  • Put powdered sugar in a bowl. Set aside.
  • Microwave frozen berries for 45 seconds. DO NOT STIR OR SMUSH BERRIES!
  • Pour a teaspoon of juice and 3 teaspoons of water into the powder sugar. Mix well
  • NOTE: Add more berry juice for a darker icing, more powder sugar for  thicker icing, and add more water for  thinner icing.
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And there you have it! Trust me. You will absolutely, positively  fall in LOVE with these cookies. And no. I’m not being dramatic. It’s just the truth!

 

So make them for your hunni. Make them for your BFF. Make them for your secret crush. Heck, make a batch all for yourself (my valentine gobbled up the whole tray in one sitting!). After all, Valentine’s Day is all about spreading the love and eating it up too ;) .

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Cupid who? 

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Healthfully Yours,

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Ashley Michelle

 

 


Hot for Healthworks! (Plus a FREE 5-Day Trial Pass!)

 

 

Roses are red,

 

Violets are blue.

 

Jewelry is nice…

 

But Healthworks is too! ;)

 

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Sure Valentine’s Day is all about loving your hunni, but that doesn’t mean all the single ladies have to suffer through this sparkly, chocolate-covered, heart-filled holiday alone. Heck…even us hitched chicks need a place to unwind and relax and get away from the dudes in our lives for a hot second.

 

Thankfully Healthworks Fitness Center has the Boston girls covered!

 

First of all, anyone who knows me knows I am absolutely OBSESSED with Healthworks, so please allow me to apologize in advance for this full on love fest that’s about to ensue. You see, Healthworks isn’t just my gym. It’s my sanctuary (I’m not even being dramatic. It’s just THAT amazing). Obviously if it’s that incredible it’d be a crime to keep this jewel of a place all to myself, so when I heard Healthworks was having an Open House week from February 11th- February 17th…I knew I just had to share this little secret with my loyal readers ;) .

 

It all began when I stumbled into Healthworks for the first time around a year and a half ago. I had been living in the city for about six months when a couple of ladies from the Cambridge location (Danielle and Lisa :) ) popped by my office on a rainy September afternoon to hand out some free-trial passes to our employees. At the time, I was going to a $10-a-month gym right across the street from Healthworks and I was pretty much hating life (sweaty, smelly men and limited and/or broken equipment in a stuffy, steamy  basement-level gym doesn’t exactly sound like fitness bliss to me). I was trying to budget and save money wherever I could, but this whole discount-gym-thing just wasn’t cutting it. I could feel myself getting softer, weaker, and less motivated by the day. Working out at that place just wasn’t giving me that mental and physical boost I needed. Something needed to change…

 

Enter Healthworks.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The moment I stepped into this women’s fitness center, I felt like I had entered a dream. The sweet smell of eucalyptus filled the air, a fresh selection of natural granola bars, drinks and other healthy snacks greeted me at the front desk, and a smiling staff member handed me a fluffy towel as I walked into the cozy, clean and inviting locker room– eyes wide, mouth gaping (did I mention classical music was playing? Angels might as freaking well have been singing from the heavens at this point). And by the time I made my way upstairs to the fitness center, I was instantly hooked. The gym had more cardio machines, weights, and fitness equipment than a fitness fanatic like me would even know what to do with (kettlebells, bosu balls, and TRX? Hello?!). But don’t let the huge variety of equipment intimidate you. The incredible team of Healthworks trainers are more than willing you show you the ropes (you even get a free personal training evaluation and a free training session when you sign on to become a member.)

 

But the real kicker?

I knew I’d never have to wait 30 minutes or more for a darn stair climber, treadmill or elliptical ever again.

EVER.

There’s plenty of equipment to go around.

 

 

 

Perhaps the only thing better than the copious amount of fitness machines are the wide array of group fitness classes the gym has to offer (have you read about my obsession with Bosu training?) And when I say wide array, I’m talking OVER 100 group fitness classes a week FREE with your membership!

 

Yup.

FREE!

 

From cycling, yoga, and pilates to tabata, cardio strike, and boxing…there’s truly something for everyone no matter what your age. And after a grueling workout or a killer class, what better way to relax than by treating yourself to an assortment of spa-like amenities.

 

Yes.

You read that right.

SPA.

 

 

 

Healthworks offers a selection of spa services including massages (Lymph detox and hot stone treatments? Yes please!), acupuncture (stress relief? Okay!), a eucalyptus steam room (cold? What cold?), a whirlpool (sore muscles? Not here!), and a sauna (rough day? Sweat it out!). Oh yea. You also get a complimentary 25-minute massage when you sign up. BAM.

 

And last but not least, the most refreshing part of all?

The staff at Healthworks are FABULOUS.

 

Every single time I walk into that club, I’m greeted with a smiley “Hey Ash!” and sent off with a cheery “See ya tomorrow!” Whether a staff member is working at the front desk, training a client, or teaching a group fitness class, they truly make you feel more like their “BFF” rather than “just another client at the gym.” I can tell you…after a long day at work this simple kindness is much appreciated :) .

 

So, clearly you know how I feel about Healthworks Fitness Center for Women, but don’t just take my word for it… test it out for yourself!  I promise– after just one visit to this fitness paradise, you’ll be hooked. It won’t be long before you start to get excited to go to the gym and  you start to look forward to your next workout (you can call me crazy now…but just you wait!). When your gym is pleasant and fun and you’re surrounded by motivating people who push your limits and believe in you… that’s when fitness becomes FUN. And when fitness is fun, healthy changes set in and that’s when true miracles happen.

 

 

 

 

 

 

 

 

 

 

 

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And isn’t that what we all want in the end?

Positive, healthy, growth and change?

I sure think so!

 

The Healthworks Mission:

“At Healthworks Fitness Centers for Women we empower women to be strong, both physically and mentally. Our mission is to be the leader in women’s health and wellness by providing exceptional experiences through fitness, service and support throughout our clubs and the community.”

 

What Sets Healthworks Apart:

  • More than a 100 Group Fitness Classes a Week
  • Rated “Best Personal Trainers” by the Boston A List
  • Spacious cardiovascular area featuring televisions and movies
  • Free weight & stretching area
  • Group exercise studio
  • Exclusive Cycling studio
  • Complimentary fitness & equipment orientations
  • Spa-like locker rooms with full service vanities
  • Childcare
  • Massage
  • Complimentary towel service

 

What YOU Get:

  • Initial evaluation with a Personal Trainer and one Personal Training session
  • A free Small Group Training session of your choice, including BURN, drop10, various bootcamps, and more!
  • A relaxing 25-minute massage
  • Full access to all group fitness classes
  • Complimentary strength, cardio and stretching orientations
  • Use of wet areas, including eucalyptus steam room and dry sauna, to relax and rejuvenate
  • Complimentary gym and bath towel service
  • Access to spa-esque locker rooms, equipped with amenities to make getting ready a breeze
  • AND, if you desire, we also offer childcare, personal training, massage, skin care, acupuncture, health coaching and nutrition consulting.

 

 

So are you DYING to try Healthworks yet?

Yes?

Well, you’re in luck!

 

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In the spirit of Valentine’s Day, Healthworks is spreading the love and holding an Open House all this week from February 11th- February 17th. Each of the four Healthworks locations (Back Bay, Cambridge, Chestnut Hill, and Coolidge Corner) will offer specialty Group Fitness Classes, complimentary Small Group Training for you and a friend, complimentary acupuncture, shopping, pampering, food, and live music all week-long. Click here to get access to a 5-day guest pass and click here to check out the schedules for each fitness center.
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Already a member?  No sweat! Your friend can also use the complimentary guest pass (above) during Open House week or for any 5-day duration in February, and if they join during Open House week, they’ll receive a $0 enrollment fee and you’ll get a referral ($5 off your monthly membership dues!). Sounds like a win/win, huh?

 

So… what are you waiting for?

 

Go ahead.

 

Treat yourself something extra sweet this Valentine’s Day

 

(Or convince your special someone that a gym membership will get them wayyy more brownie points than a box of chocolates!)

 

After all, loving yourself is the sweetest kind of love of all :)

 

 

Healthfully Yours,

Ashley Michelle

 

 

Photo credits: Healthworks Fitness Center


Be a Workout Warrior!

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“Motivation is what gets you started….

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Credit: http://aoinspiration.com

 

 

 

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Habit is what keeps you going.” — Jim Ryun

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Keeping in step with my “Fit for Life” series in these past few posts, I decided it was important for me to cover exercise and fitness. While a balanced diet is vital to you health, weight-loss/maintenance efforts, and over all well-being (as I covered in my last post)…physical activity is just as important. Why? Because if you’re looking to feel stronger, healthier, leaner, stress-free, beautiful, powerful and pretty much ahhh-mazing (and who wouldn’t want that?) you need a combination of good nutrition and good-quality exercise.

Now, I know sticking to an exercise regimen can be tough. We’re tired after a long day of work and taking care of the kids (or in some cases the boyfriend/fiancé/or husband!). Our weekly girl’s nights and happy hours are wayyy more tempting than a hot date with the treadmill. It’s so gosh darn cold outside you’d rather give up your Lululemon Wunder Under Leggings than walk to your car and drive to the gym (and no I won’t judge you for rocking Lulu even if the closest they’ve come to a gym is when you pass it on the way to the grocery store). But the reality is, with fitness…there is no secret potion, special pill, or magical fairy dust to create results for you.

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The reality?

 

You need to wake up and you need to GET TOUGH.

 

So that’s exactly what I’m going to be.

 

 

Photo Credit: iheartinspiration.com

 

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It’s no secret that America is facing a serious health crisis. According to the Centers for Disease Control, 35.9% of adults over the age of 20 are obese and  33.% of adults over 20 are overweight. Even scarier? 18.4 % of adolescents age 12-19 are obese, 18% of children age 6-11 are obese, 12.5% of young children age 2-5 are obese. Also according to the CDC–one-third of all Americans are obese and not one city in the U.S. has an obesity rate of less than 20%. People sit in a car on their way to work, sit all day at work, hit up the vending machines when they need a boost, grab fast food on their way home, or get home so late they can’t eat a healthy meal at all (cue the nighttime snacking). Grocery stores are full of all sorts of sneaky, false-advertised, processed, refined, and sugary junk that clogs up our bodies and keep us craving more of  (and spending more on) that bad stuff.

 

And we can’t forget about stress.

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Photo Credit: www.nhs.uk

 

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According to the American Psychological Association, 44% of Americans say their stress level has increased over the past five years. And did you know that stress can actually lead to obesity? Of course, everyone deals with stress differently, but scientists have actually found evidence that supports the stress/obesity connection. The study shows that stress is linked to biochemical changes which then trigger the cravings that can lead to overeating, emotional eating, and obesity. Top that off with the addictive properties of unhealthy foods, and youve got yourself a killer combination (literally).

Now let’s play a game for  minute. I want you to think about the last time you were stressed at work. Would you rather have reached for a bag of carrot and celery sticks or that bowl of candy on your co-workers desk and the cake in the break room? My guess is that your first instinct is to reach for the sugary, carb-filled, fattening, processed comfort foods. You see, stress has the ability to trigger certain hormones in the body which then play a role in the whole “pass-me-the-chocolate-before-die” process. When these chemicals and hormones are thrown into overdrive during stressful times, that’s when unhealthy-eating is most tempting. Below, I cover 3 of these sneaky fat-storing and craving -inducing buggers…

 

1.)  Serotonin: Serotonin is one of these hormones and it could be the reason you’re grabbing for the fatty, processed, carb-filled foods when you’re stressed out. Serotonin acts as the body’s “feel good” or “happy” chemical, and when you eat carbohydrates your serotonin levels rise–so do those “happy” feelings. This makes you feel warm and fuzzy all over for the moment…but that’s it. Your problems are still going to be there after you finish that slice of cake!

 

2.)  Cortisol: Cortisol is another stress hormone that I’m sure you’ve heard about before. When you are stressed out, your cortisol levels rise. Chronic stress can cause your body to release extra cortisol, which increases your appetite and cravings and signals the body to store fat.

 

3.)  Neuropeptide-Y: Lastly, there is a less well-known molecule that has a hand in fat storage. Studies show that the body processes food differently when under stress. When you are stressed,  neuropeptide-Y is released from the nerve cells and encourages fat accumulation. Fatty, sugary, carb-filled diets further promote the release of this molecule.

 

 

So, in a nutshell, a common scenario goes something like this…

 

 

Photo Credit: Bing

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Okay. This is a tadddd extreme, but still–the point is valid. You get super stressed/sad/angry so you crave something sweet and sugary and/or fried and fattening to make you feel happy (for a minute) because you think “I deserve it!” This quickly becomes an addictive cycle every time you’re stressed. This unhealthy eating habit then causes you to gain unwanted weight and pick up even more unhealthy habits (those addictive cravings will do it to ya!). This makes you more stressed and causes your body to activate all of those fat-storing hormones that (once again) cause you to continue eating poorly, gain unhealthy weight, and become even more stressed than before.

 

SHEESH!

 

What a vicious cycle. All of this sounds pretty counterproductive, don’t you think? So… what does help with stress and the risk of obesity/weight gain?

 

 

EXERCISE!

 

 

Photo Credit: liftrunplay

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I’m just going to come right out and say it– I believe exercise can cure almost anything (or at least many of) the health problems riddling our society today. If you don’t believe me…Google it. The studies are endless.  Check out some of the fabulous health benefits of regular exercise below.

 

Exercise can help you…

 

  1. Control your weight
  2. Improve your mood/reduce depression
  3. Reduce stress
  4. Increase energy
  5. Combat disease (heart disease, high blood pressure, metabolic syndrome, heart attack, stroke, metabolic syndrome, depression, type 2 diabetes, cancer, arthritis, and many others!)
  6. Sleep better
  7. Ignite your sex life <3
  8. Find a new hobby
  9. Think clearer
  10. Look amazing!
  11. Get stronger
  12. Make friends!
  13. Live a longer, more fulfilling life

The list goes on and on and on (check out this NY Times article here for a more in-depth report on the health benefits of exercise). All of these things sound pretty great huh? I mean really people. There’s no excuse not to exercise (it’s actually more harmful if you don’t. Just check out these  two articles).

Now, I do understand that not everyone can go to the gym or workout every single day (we do have a life to lead after all)  and let’s face it, life loves handing us responsibilities that are non-negotiable. However, there’s a difference between allowing outside forces to hold you back from exercising and getting healthy and allowing YOURSELF to hold YOU back from exercising and getting healthy. I want you to be honest. If the real person keeping you from achieving your dreams is in fact you…something needs to change.

Like I said…there’s no secret potion or a magical unicorn ready to fly you to the gym. If you want change…you have to make it happen yourself. You have to wake, up, get to that fitness class, drive to the gym, go for a run, practice yoga or whatever you choose to do.  It takes motivation and it takes hard work but I promise it’s worth it. But you already know that don’t you? Chances are, if you’re still reading this post, it’s because you want to make a change…

 

You want to be a workout warrior.

You care about your health.

Congrats.

I have faith in you! 

 

And while I’m not going to sugarcoat it and tell you it will be easy right away, I can tell you there are plenty of ways to motivate yourself and ease yourself into a fitness regimen that will make working out both easier and fun over time. The list below includes some tips and tricks that have helped pump me up and keep me on the path to health.  Hopefully they will pump you up and keep you in check as well :)

 

Photo Credit: Healthworks

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Tips and tricks to get you to “Workout Warrior” status!


  1. Schedule weekly workouts ahead of time! This way, you don’t have to make the “to gym or not to gym”decision on the fly (C’mon, you know the answer will be “not to gym”). Going out with friends after work? Then get up an hour earlier and workout in the morning.
  2. Treat workouts as appointments…NO EXCUSES! Would you cancel your hair appointment or that mani/pedi? Didn’t think so. Want to really look and feel fabulous? Working out is the best kind of makeover– both physically and mentally.
  3. Lay out your workout clothes night before: This is little tip makes getting yourself out of bed for a morning workout that much easier. If your clothes are all good to go and ready to throw on…it’s harder to say no (heck, sleep in them if you have to!)
  4. Pack your gym bag before you go to bed: If you work out during the day or after work, it’s hard to say “forget it” when your bag is already packed and ready to hit the gym. Heck, change at the office before you leave so you really have no excuses for hitting the gym after work.
  5. Try something new and fun! Tabata? Zumba? Spin? Pilates? Aerobic pole dancing? Whatever! Just get moving :) . If you keep yourself from getting bored, you’ll keep it up.
  6. Buy cute new workout clothes: If you buy em’…you’ve gotta find a time to wear em’ right?? So go on. Treat yourself to something nice.
  7. Get fitted for the right sneaker: This is SO important. Wearing the right sneaker can prevent injury and make all the difference in your workouts. So please don’t just buy those neon yellow sneakers because they’re super cute. Buy them because they FIT. If they also happen to be adorable too? Bonus!
  8. Hire a personal trainer: When you’re paying someone to help you workout, believe me…you’ll show up. Those guys are NOT cheap.
  9. Take advantage of deals/coupons/specials: Groupon, LivingSocial, RueLaLa…you can find some great deals here if you want to test out fitness classes, boot camps and gyms before committing yourself to something full-time.
  10. Find a workout buddy! If someone else is counting on you, you most likely won’t want to flake out and skip a gym sesh. Plus, having a workout buddy is a great way to keep yourself in check and keep each other motivated.
  11. Set an alarm: Set an alarm on your phone to workout and set a couple other alarms throughout the day as reminders to remember your goals.
  12. Buy a trashy magazine: Hey, if that’s what it takes to get you on that stairclimber…go for it girlfriend!
  13. Make a new playlist: Sometimes a brand new mix of music is all you need to get amped up and ready to sweat. Another fun idea? Have your girlfriend/boyfriend/husband make a playlist for you! It adds a fun element of surprise to your workout.
  14. Split your workouts up: This is probably my most helpful trick of all– I choose to split my workouts up so that I do half before work and half after work (or on my lunch break when the weather allows for a nice run). I find I am able to get in harder, intenser, more effective workouts or get in an extra fitness class this way because it makes each separate workout seem short and sweet. In reality, both workouts are anything but.
  15. Invest in simple at-home gym equipment: Oh, it’s raining/snowy/windy/too cold/too hot outside? Good thing you have weights, a jump rope, resistance bands, and a yoga ball at home! Check out some easy at home fitness routines here and here (without equipment)or  here and here (with equipment).
  16. Log your activity: Channel your inner elementary school self and make a sticker chart or a “money jar”. Give yourself a gold star every time to sweat it out or add a buck to the money jar. Spend on something nice ;) .
  17. Reward yourself:  Did you run a 5k or workout everyday for a week? Finally nail that yoga pose or hold a plank for one minute straight? Woo hoo! Reward yourself with clothes, a mani/pedi a massage (etc…) or anything that makes you feel fabulous! Just remember– you are not a dog–don’t reward yourself with food. A healthy snack is fine…but just because you ran five miles doesn’t mean you get to chow down on a plate of sweet potato fries (They’re still fries. Don’t pretend they’re calorie-free). Believe me, you won’t feel good about it after.
  18. Exercise even if you’re tired: NOTE: This does NOT mean exercise if you’re rundown. This means exercise if your feeling lazy or if you’re hungover. I promise…it will wake you up, give you a healthy glow and put a pep in your step in no time.
  19. Most importantly…CHALLENGE YOURSELF! Exercise isn’t supposed to be easy. And it sure isn’t supposed to be comfortable. So… get comfortable with being UNCOMFORTABLE! that’s the only way you’ll see results and get all the health benefits you possibly can.

 

 

I’m SO excited for you to begin your journey to a healthier, happier, fitter you. I believe in you, and I hope YOU believe in yourself too!

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If you can make a promise to commit to a new, healthy, positive routine and if you’re honest with yourself and you DO YOUR BEST… there is no such thing as failure.

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Don’t forget to remind yourself every day how amazing you really are, and as hard as it may be…try not to get discouraged. Remember, NO ONE IS PERFECT. You’ll find your way there. I KNOW it!

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For now, here are some inspirational quotes to get you motivated :)

 

Photo Credit: Coeur Blonde

 

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Healthfully Yours,

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Ashley Michelle

 

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Sources:

 

Mayo Clinic: Health and Exercise

CDC Fast Stats: Obesity and Overweight

CDC Obesity Data

APA Key Findings: Stress

Everyday Health: Food, Mood, Stress & Dieting

Livestrong: Your Body on Exercise

Long Beach Business Journal: Obesity Epidemic