Rose Parr Personal Training and NutritionGym/Physical Fitness Center in Guelph, Ontario
Will try these this weekend.
Easy peasy 5 ingredients ginger flax nut cookies
* 2 tablespoons of water
* 2 tablespoons of ground flax
* 1 tsp ground ginger (could use cinnamon as option to...o)
* 6 tablespoons of nut butter of your choice
* 2 tablespoons of sweetener of your choice
Preheat your oven to (350°F).
Mix the flax meal with water well.
Then, add the peanut butter and the sweetener and mix everything together.
Place spoonfuls of the mixture onto a baking tray covered with parchment paper. leaving enough space between them.
Bake at 350 for about 8-10 minutes, but keep an eye on the cookies. Don’t touch them while they are still warm because they are very soft.
Let them cool down completely and then enjoy! 🙂
Benefits of Flax:
Flax is a great source of fiber. Most of us do not get enough fiber in our diet. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular.
Second, flax is a plant source of omega-3. Once again, most of us are short on our omega-3 fatty acids. These essential fatty acids ("essential" meaning they must be consumed because our bodies don’t make them) play an important role in the anti-inflammatory system of our body. Flax contains the shorter chain omega-3 called ALA (alpha-linolenic acid). Thus, it is not a replacement for fish that contain DHA (docosahexaenoic acid) and EPA (ecosapentaenoic acid.)
Third, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.
As if this wasn’t enough, flax has been shown to reduce hot flashes in menopausal women. To reap the benefits, this requires a daily dose of 2 tablespoons.
*photo credit Tammy Covey from Simply Fit Challenge group 3/5/2018.
Knock on wood, no one has been sick in my house this year, but alternatives to toast are always welcome.
Like many of you; this winter I experienced a combination of symptoms from the cold, flu, sinus, fever bug that required me to take antibiotics.
When feeling i...ll and taking medication we often crave, desire, want, need to have something before we take our meds and TOAST, toast and more toast comes to mind first.
I knew I needed something more substantial but also something that would satisfy my toast craving.
Here are my 4 of the recipes that helped me with my toast cravings and made my tummy feel better when taking medication.
It’s nice to have a batch on hand as often it’s challenging to make a better choice day to day when you’re feeling ill.
The Recipe also make enough to share with anyone else struggling with cold & flu symptoms.
1. Banana pancake muffins
4 mashed banana
1 tablespoon coconut flour
1 tablespoon ground flax
1 tbsp cinnamon
1 tsp baking powder
6 packs stevia
Place all ingredients in bowl and mix well
Pour into greased muffin tins
Bake 350 for 30-35mim
2. Lemon muffins
1 big lemon cut into 6 (take out seeds)
1 cup almond flour
6 packs stevia
1 tsp vanilla
1/2 tsp salt
1 tsp baking powder
1 tablespoon ground flax
Pour into greased muffin tins and bake at 350 for 20 minutes!
3. No sugar no grain peanut butter banana Muffins
2 ripe bananas
1 cup peanut butter
1/2 cup plain Greek or Icelandic yogurt
4-6 packages (stevia)
2 tbsp vanilla
1/2 tsp baking soda
1 tsp ground flax
I added walnuts on top today
Mix all together , pour into muffin tins
Bake 400 for 12 minutes
Let cool before eating!
4. Love Ginger? Love Peanut Butter?
You'll LOVE, LOVE these No Grain Peanut Ginger Cookies!
One of my favourite clients introduced me to Ginger Tea by Ann and I've been drinking it hot or cold daily! I'm on my 3rd box! (It has 1 ingredient - ground ginger!)
This ginger tea is so spicy I thought it would be great inside a cookie!!!
So here's what I did:
1 1/2 cups nut butter (I used peanut butter)
2 tablespoons melted coconut oil
3 packets OR 3 tsp of ginger tea or ginger spice
1/4 tsp baking soda
3 packets of stevia ... or your choice of sweetener.
Mix all together, roll into small balls, place on cookie sheet and press flat with fork.
Bake at 350 for 10-12 minutes!
Sometimes all we need is sunshine to get motivated, but sometimes we need a little more...
Need a “push” to get started?
Here's a quick list I came up with that can help you push yourself to stay or get motivated to workout. Please share your tips to...o!
1. No shower until you workout.
2. Put your workout clothes on first in the morning...no need to change later.
3. Schedule your workouts in your calendar.
4. Remember all the good benefits of working out.
5. You won't feel guilty all day for not working out.
6. Workout with a friend.
7. Join a group fitness class.
8. Post motivational quotes
on bathroom mirror.
9. Join a sports team or running group.
10. Make a monetary bet with a friend.
11. Hire a personal trainer
12. Get new workout clothes or shoes.
13. Enter a race, (start a race t-shirt collection)
14. Track your successes.
15. Get new workout tunes.
16. Because your sick & tired of feeling sick & tired.
17. To be a good role model for family.
18. Get a fitness tracker and aim for 10,000 steps.
19. Challenge friends to daily, weekly step challenges.
20. Get your health numbers in check - lower your blood pressure & blood cholesterol levels.
21. Don't do what you hate, find an activity you love.
22. Reward yourself with concert tickets, live sporting event, trip.
23. Remember how good you feel after the workout.
24. Join a monthly workout challenge.
25. Get a new piece of exercise equipment
26. Join Pokémon go- you gotta catch them all!
27. Exercise with your favourite tv show... no exercise no show
28. Bathing suit season coming
5 excuses we make when we don't want to work out — and how to get over them:
Open my freezer any day and you’ll find a bag of these awesome protein balls!
They really help keep me away from other snacks that can sabotage goals!!
Start wi...th 2 cups Natural Crunchy Peanut Butter, or other nut butter. I’ve also made them with WOW butter (if you have a nut allergy)
2 Bananas mashed
2 scoops of Protein Powder (Vanilla or chocolate)
Then get as creative as you want!
Today I added:
1/4 cup sunflower seeds, 1/4 cup hemp hearts
1/4 cup ground flax
2 TSP cinnamon - also great with ginger
Always feel free to try different combos of nuts, seeds and protein powder flavours. Grated dark chocolate shavings are also a nice add.
Form into quarter size balls, freeze for 2 hours on cookie tray. Remove from tray, place balls in zip lock Baggie for easy access.
About 40 calories a ball!
Rosalie Brown always has the best recipes.
In honour of national peanut butter day; my favourite recipe:
Grain free,Sugar free Peanut Butter Cookies!!!
These taste just like mom used to make but without... the flour and sugar!!
They taste better the NEXT DAY, or once they have fully cooled. So make tonight - SNACK tomorrow!
They have a digestive cookie texture.
1 cup Natural Peanut Butter (I used crunchy)
6-7 packets stevia or choice of sweetener
1/2 tsp vanilla
1 tablespoon flax seed (crushed)
Preheat oven to 350
Mix all the ingredients together except for the stevia.
Mix the stevia in by hand, taste and see if you'd like to add another package or 2.
Make into small balls and place on cookie sheet. Press criss-cross designs with fork.
Bake 350 for 12 minutes!
Makes 12-14 cookies!
Reminder!! There’s still time to enter our Total Gym Giveaway Contest!!
Post a picture of yourself reading D’FYNE Fitness Magazine’s Total Gym Workout Routine!...
LIKE D’FYNE Fitness Magazine and tag (me) Rosalie Brown for your chance to WIN a Total Gym FIT...draw January 26th!
This is the Total Gym Chuck Norris and Christie Brinkley uses!!!
Print editions available at Indigo/Chapters Books stores as well as Coles Books or go to dfynefitnessmag.com
Digital Edition of the Winter 2018 now available worldwide!
I’m not normally an eggnog girl, but this looks yummy.
Tonight I had a craving for Egg Nog! Must be the snow and the holiday season!
So I decided to try and make a healthier version and looked in my fridge and saw m...y plain yogurt!
I’d make Egg Nog flavoured yogurt!
It turned out great and much healthier than the traditional drink!
It would make a great dessert option too!
1 cup Plain Skyr or Greek Yogurt
2 tsp vanilla extract
1/4 tsp nutmeg
1 tsp cinnamon
2 tsp chia seed
1/4 allspice or pumpkin pie spice
2 packets stevia or choice of sweetener
Blend together, pour into serving cup sprinkle pinch cinnamon on top.
Eat now or later!
Note to my Total Gym users - you already train like a superstar!!
Check out this article about the ELEVATE Pull-Up by Harley Pasternak, trainer for the Hollywood Stars! https://www.self.com/story/jordana-brewster-back-exercise
Accomplishing your workout in the morning is a great way to create a positive routine and goes beyond just keeping you fit.
-People who exercise in the morning are more consistent than those who do it later on, and we see better long-term results.
-You'll have fewer scheduling conflicts. How many times have you planned on working out, then something happens, and your plans get shelved for someone else?
-Exercising increases your productivity, raises endorphins and can incr...ease mental clarity for 4-10 hours post-exercise.
-The benefits of exercise linger throughout the day by keeping your metabolism elevated. You burn more calories during the day when you are eating.
-Studies have shown that those who wake up early for regular exercise sleep better than those who exercise in the evening.
-You will approach food differently all day. Be proud of getting up and burning those calories. Don't sabotage it with an unhealthy lunch.
-Don't forget, When you feel healthy, you eat healthy!
Contact me to book your morning workout.
Impact not your thing?
As we age, impact exercises can be a challenge for many of us.
So How do we SPRINT when we can't run? Or can't Jump! Or Skip?...
Adding short bursts of high intensity training (HIIT)to your workout can keep your weight on track. Or help you erase some Halloween indulgences.
"Sprinting" is an incredible fat-burning stimulus because of its effect on your metabolism AFTER the work is over. While sprinting is anaerobic work (without oxygen), because your work output surpasses your ability to provide oxygen to your muscles, you end up winded for minutes after those 30-seconds of high intense bursts of activity. What this means is you’ll be burning calories and fat for hours after your workout (the afterburn effect), not just during.
Why am I offering low impact solutions? Well many of us, including myself cannot do high impact exercises due to hip, knee or other issues.
Below is a partial list of exercises that will get the same heart pumping, fat burning benefits without the impact!
So warm up for 5 minutes and chose an exercise from the list below. An exercise that gets you winded and UNCOMFORTABLE!
Go hard for 30 seconds and then recover for 30-40 seconds (if you need longer recovery - that's OK!!!)and repeat 10 times.
Short sweet and effective!!! Add this 10 minute burst of activity to your workout every other day to during the holidays to keep you on track!
Try some of these exercises to can achieve maximal fat burning without sprinting: (high impact)
*1/2 Burpees (reach up and then touch ground)
or 1/2 Burpees with any weight or kettle bell or Simply Fit Board in hand
*Kettlebell swings (lots of variety)
*Knee repeaters on a step
*Maxi Climber Sprints
(personal favourite for this)
*Total Gym Squat runs (low incline)
-Climb/ hike hills (toboggan down!!!)
-Climb steps/step machine
*rebounding on trampoline
Please share you ways of getting your heart rate high without the impact!!
*are my regular choices
For my clients who LOVE the total gym, watch the ultimate total gym trainer in action! Im sure you will recognize these tried and true moves.
We know Strength training is important and if you’ve been hesitant to get started Total Gym’s cable system makes it easy and effective.
My clients call this mo...ve the Total Gym Dance.
We combine 3 moves : rowing (great for your back) triceps/Lat Sweep (great for triceps, shoulders & back) and curls (biceps).
The movement also engages your core and can be made easier or harder by sitting, kneeling low or high. (See full workout here:
Total Gym Supreme workout!!!
The deterioration of strength is a serious problem for older people.
The loss of muscle mass is a perfectly natural consequence of aging, but that doesn’t mean you have to just let it happen.
The loss of muscle mass means the loss of strength, which means the loss of physical capacity.
An old weak person is not nearly as much fun to be around – or as fun to be – as an old strong person. As we grow older, one of the primary regrets is that we can’t do the things we used to be able to.
Staying strong solves many of these problems.
Staying strong also prolongs life, which is a good thing if you’re strong enough to enjoy it. A 2008 British Medical Journal meta-analysis showed that strength levels correlated better with longevity than any other parameter. Better than BMI, and better than cardiorespiratory fitness.
Stronger people live longer. Which is very interesting, considering the fact that we are so often told how important it is to walk/jog/bike . BUT it is just as or even more important to be told to do our push ups and squats.