Total Body Interval Training

Anyone stuck in a rut with workouts?
Here are some exercise ideas to incorporate into your workouts—whether they be at home, at the gym, or at a park!
Now that spring is here and the weather is nice, I love to go running but want to get a total body workout in as well…here are a few ideas to get a great total body workout in at your local park or greenway: ***i show modifications to most exercises in video so the workout is friendly for all fitness levels 😊

 

Interval Running/Jogging + Exercises:

•go to your local green-way/park and run/jog/walk (whatever your fitness level may be). Every time you pass a bench, stop and complete one round of 30 seconds work: 10 seconds rest of the exercises shown above. Complete as many rounds as desired, aim between 3-5 rounds. ***modify as needed!
•instead of doing exercises for 30 seconds work:10 second rest, you could choose repetitions instead. For example, when you come to a bench, do 12-15 reps of each exercise, 3-5 rounds.
These are just a couple of examples and the options are endless! The most important thing is that you MOVE your body and do something you love. Get out, enjoy the sunshine and build those vitamin D stores ☀️

What are your favorite types of workouts?

#livebetterwithkatdetter

Wearing @fitbootyapparel leggings that are so comfy for all types of workouts!!

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Follow me on social media!

@livebetterwithkatdetter on IG, Facebook, Pinterest

Live Better with Kat Detter on youtube

 

Bunny Pancakes

It wouldn’t be a holiday if I didn’t post a bunch of festive favorites 🙂 Today I am sharing my PERFECTED pancake recipe–they’re fluffy, golden, cook perfectly, and don’t crumble when trying to flip!

The best part? These pancakes taste like regular pancakes BUT are filled with fiber and protein! Score.

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Simply make the pancakes and top with a ball of shredded coconut for the “bunny tail” and use sliced banana and chopped walnuts for the bunny feet. Your family will love these this weekend!

Full printable recipe listed below–tag me in your creations! @livebetterwithkatdetter

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  • Servings: 10 pancakes
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup old fashioned oats
  • 1/2 cup almonds
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 2 eggs
  • 1 cup PLAIN Greek yogurt (I used nonfat)
  • 1-2 tablespoons almond milk (unsweetened)
  • 1 tablespoon vanilla extract
  • Coconut oil (for griddle)

Directions:

  1. Preheat griddle to 350 degrees.
  2. In a high powered blender, blend oats and almonds until flour like consistency.
  3. Add flour to mixing bowl and mix in salt, baking powder, baking soda and cinnamon.
  4. In a separate mixing bowl, add eggs, Greek yogurt, almond milk, and vanilla.
  5. Combine wet and dry ingredients. Add more almond milk as needed to reach desired consistency.
  6. Grease griddle with 1 teaspoon of coconut oil. Add 1/4 pancake batter to griddle (cooking 3-4 pancakes at a time.)
  7. When pancake begins to bubble, flip and cook on the other side (about 3 minutes each).
  8. Serve with your favorite toppings!

 

 

Get a little festive this weekend and make your pancakes into little bunnies! You’re family is going to love them!

HAPPY EASTER!
Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

HEALTHIFIED Reese’s PB Eggs

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Easter is just a few days away, and if you’re looking for a more nutritious dessert to take to the family Egg Hunt, I’ve got ya covered!

One of my favorite Easter candies is Reese’s Peanut Butter Eggs…why are they better than regular Reese’s? I have no idea…they just are! And I am thrilled that I was able to make a healthier version to fuel my body with healthy fats + natural sweetener + protein for a great sweet treat.

This recipe is essentially refined sugar  free (except for the sugar in the 85% dark chocolate I used) using medjool dates as the sweetener. Using natural peanut butter gives this recipe healthy fats and protein with no added sugars. Pro tip: look for nut butters that only have “nuts & salt” as the ingredients.

 

Below is the decadent recipe for Reese’s Peanut Butter Eggs! Feel free to substitute recipe ingredients to what you have in your pantry. This is my version. Make sure you tag me in your creations! @livebetterwithkatdetter

 

HEALTHIFIED Reese's Peanut Butter Eggs

  • Servings: 15 Eggs
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 cup medjool dates
  • 1/2 cup natural peanut butter (unsweetened)
  • 1 tablespoon coconut flour***
  • 1 dark chocolate bar***
  • 1 teaspoon coconut oil

Directions:

  1. In a high powered blender (or food processor) add dates, peanut butter and coconut flour. Pulse until smooth consistency.
  2. Form candy dough into egg shapes (you could also use a candy mold).
  3. Freeze eggs for 45 minutes.
  4. Chop dark chocolate and add to a microwave safe bowl with coconut oil.
  5. Microwave at 30 second intervals until smooth consistency.
  6. Fully dip eggs covering all sides and place on parchment paper lined cookie sheet.
  7. Freeze additional 10 minutes.
  8. Add decorative chocolate topping to look like “Easter Eggs”. (optional)
  9. Freeze a final 20 minutes.
  10. Serve at room temperature.
  11. Store in an air tight container in the refrigerator.
  12. Enjoy!

 

***coconut flour: you may substitute almond flour or whole wheat flour; if dough is too runny, add additional tablespoon

***dark chocolate: 70% or above has antioxidants (highly recommended); 100% will not have added sugars

 

This is such a fun holiday recipe and something you can feel good about serving to your family! Get the kids involved 🙂

 

Happy Easter!
Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

Easy & Healthy Carrot Cake Bread

Now that spring has sprung AND Easter is coming up, I thought I’d share my super easy, healthy, and delicious carrot cake bread recipe.

orange carrots on table
Photo by mali maeder on Pexels.com

I love adding in vegetables where I can, and this recipe is no exception! Perfect to make ahead of time for breakfast on the go, midday snack, or even an after dinner dessert.

Refined sugar and flour free, this recipe uses coconut flour as the base and a smidge of maple syrup for some added sweetness. 100% vegan, too!

I use walnuts in most of my baking not only because I prefer the taste and texture, but also because these babies are packed with nutrition benefits! Walnuts are high in omega 3 fats which are great for heart health. Walnuts can also help with brain function (notice how they are kind of shaped like brains? 🙂 ) A new up in coming study about walnuts shows that they may help suppress the growth of breast cancer…

walnuts in a bowl
Photo by Mircea Iancu on Pexels.com

 

A small scale study from the School of Medicine at Marshall University in West Virginia found that women with breast cancer who consumed 2 ounces of walnuts daily for 2 weeks straight had suppressed the growth of their tumors. This is new research and still needs to be conducted on a larger scale, but how awesome would that be? Regardless, walnuts are still nutrition super foods, so incorporate them into your diet where you can–starting with this carrot cake bread!

 

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Healthy & Easy Carrot Cake Bread

  • Servings: 10-12 slices
  • Difficulty: easy
  • Print

Ingredients:

  • 2 cups coconut flour
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon nutmeg
  • 2 ripe mashed bananas
  • 2 cups shredded carrots
  • 1/4 cup maple syrup
  • 1/4 cup applesauce, unsweetened
  • 1 tablespoon vanilla
  • 1/2 cup English walnuts, chopped

Directions:

  1. Preheat oven to 350 degrees
  2. In a medium sized bowl, add coconut flour, baking soda, cinnamon, baking powder, and nutmeg. Mix and set aside.
  3. Shred 2 cups of carrots (about 2-3 big carrots, washed and peeled). Use a clean dish cloth (or paper towels) and squeeze all the excess moisture out of carrots. Squeeze out as much as you can so the bread has a nice texture.
  4. In a separate medium mixing bowl, add mashed banana, shredded and squeezed carrots, maple syrup, unsweetened applesauce and vanilla. Mix well.
  5. Add wet ingredients to dry ingredients and mix well without over mixing. Fold in chopped walnuts.
  6. Pour mixture into a greased or parchment paper-lined bread pan and bake at 350 for 30-45 minutes. Be sure to use the “tooth pick test” to ensure the inside of the bread is cooked all the way through.
  7. Serve for brekky, a midday snack, or even enjoy for dessert!

 

This bread is so good, even carrot cake haters will love it! Get festive and make this bread ASAP for your spring and Easter gatherings!

 

Until Next Time,

 

Happy Chewing!
Katrina Detter, RD, LDN

Follow me on social media!

IG: @livebetterwithkatdetter

Facebook and Pinterest: Live Better with Kat Detter

 

 

References:
https://jcesom.marshall.edu/news/musom-news/scientists-tie-walnuts-to-gene-expressions-related-to-breast-cancer/