Biscotti Treat: that won't break the bank or your waistline

Biscotti Treat that won't break the bank or your waistline!

This year the kids decided to make treats for their family and friends so we found a couple recipes to test out prior to the holidays and see which we like best to duplicate enough for everyone. This is one of the recipes we came across, which is cost effective, as you can see in the break down below and not as bad for your waistline as some of the alternatives!


They are yummy and easy to make. I will warn you depending on the temperment of your oven you may need to adjust your cooking time. For example, the recipe calls for the cookie to cook for 35 minutes at 350 degrees - my oven is hot so 30 minutes was plenty! After slicing and reducing the oven temperature to 325, I cooked each side for 2 minutes rather than the 5-7minutes the recipe stated.


Another tip I can offer is to have your working surface well floured, as well as, your hands! 
The dough is sticky and the less you handle the dough the better. I literally dumped the dough onto my floured surface in a straight line, flipped it over and placed it on my silpat (if you don't have on a pan lined with parchment will work) and used my floured fingers to flatten the top and straighten the edges. The pictures below are helpful to reference too! 


HAPPY HOLIDAYS!
Kim



Total Recipe cost: $3.64
Servings Per Recipe: 30 pieces
Cost per serving: $0.12 ea.
Prep time: 15 min. Cook time: 45 min. Total: 1 hr.

INGREDIENTS		COST
2 cups	all-purpose flour	$0.12
1 tsp	baking powder	$0.03
1/4 tsp	salt	$0.02
1 cup	granulated sugar	$0.18
4 Tbsp	butter	$0.20
2 large	eggs	$0.24
1/2 tsp	vanilla extract	$0.15
1/4 tsp	almond extract	$0.54
1/2 cup	sliced almonds	$1.12
1 small	lemon, zested	$0.25
1/2 tsp	cinnamon	$0.05
1/4 tsp	nutmeg	$0.05
1/2 cup	dried cranberries (optional)	$0.67
TOTAL		$3.64

STEP 1: Preheat your oven to 350 degrees. In a large bowl, combine the flour, salt and baking powder. Stir very well so that the baking powder is evenly distributed.

STEP 2: In a second bowl, combine the eggs, sugar, butter, vanilla extract, almond extract, cinnamon, nutmeg and lemon zest. Whisk it all together until it is evenly incorporated and has a light creamy appearance (see photos below).

STEP 3: Pour the wet mixture into the dry flour mixture. Stir until it is evenly combined and you have a wet dough that is similar to cookie batter. Fold in the sliced almonds and dried cranberries (if using).

STEP 4: On a baking sheet lined with parchment paper, form two semi-flat logs about 2 inches wide and 12 inches long (see photos below). Make sure the logs are a few inches apart because they will expand slightly while baking. Bake at 350 degrees for 35 minutes.

STEP 5: Using a spatula, remove the logs to a cutting board. Cut the logs into 1 inch thick slices on a diagonal (this makes the biscotti longer). A serrated knife works best for slicing the biscotti. Place the slices back on the baking sheet. Bake the slices for 5-7 minutes more on each side (depending on how crisp you like them). Larger, thicker logs will require a more time to crisp up.

STEP 6: Allow the biscotti to cool. Enjoy the biscotti plain or dunked in coffee!


Step By Step Photos

Combine the dry ingredients (flour, salt, baking powder) in one bowl and the wet ingredients (eggs, sugar, butter, vanilla extract, almond extract, cinnamon, nutmeg and zest) in separate bowl. Your butter will need to be at room temperature to make this work. Or, you can microwave it for 15 seconds. It’s okay if it melts a little.

Whisk up the wet ingredients until it is thick and creamy looking like this.

Combine the wet and dry ingredients until it is evenly mixed and it has a similar texture to cookie dough. Then stir in almonds, cranberries or whatever else you’d like.

Form the dough into two semi-flat logs on the baking sheet. (I didn’t do so good dividing it into even halves!)

Bake the logs for 35 minutes. The should be golden brown and slightly “cracked” on top.

Slice the logs on a bias into one inch thick pieces. A serrated knife works best for this. Smooth blade knives may cause the cookie to crumble (ha ha) as you cut it.

Place the slices back onto the baking sheet and bake for 5-7 more minutes on each side.

They’re perfect… absolutely perfect!

Probiotic Eggnog - Yes Please!

I came across this recipe at the mom-a-licious website. They provide delicious yet healthy recipes the whole family will love!
The Ultimate Eggnog Creative cocktails and simple appetizers on a budget There is no doubt we are in the holiday season when the eggnog starts to appear. While it is creamy and delicious it isn't the healthiest choice. Try out this recipe that gives you a boost of probiotics (through kefir) as well as a healthier sweetener, using agave nectar...all the flavor, none of the guilt! Makes 6-8 servings Ingredients: 6 organic eggs* 3 tablespoons sugar 1/4 cup agave nectar 1 1/2 teaspoons nutmeg 1 1/2 teaspoons vanilla 2 1/2 cups whole, or low-fat evaporated milk (whole milk makes a thicker consistency) 3/4c plain low-fat kefir 1 teaspoon rum extract Process: Beat eggs until fluffy. Add sugar, agave, nutmeg, milk, vanilla, kefir, and rum extract. Mix, Chill and serve. *Raw eggs are sometimes considered an unsafe food. Most commercial eggnogs are pasteurized. Making eggnog with pasteurized eggs, egg substitute, or without raw eggs are all options. If you do not feel comfortable using raw eggs follow these instructions: Beat the eggs with the sugar and agave, add the evaporated milk, pour into a heavy-bottom sauce pot and heat slowly. When the mixture is thick enough to coat a spoon, remove from heat and add spice and extracts, then add kefir. Chill in the refrigerator before serving. Variations: - add 1 tablespoon of dark rum per cup of eggnog or - steam eggnog and add shot of espresso for a fun after dinner drink.

Tips for a Healthy Holiday!

A few tips for a healthy holiday!

The holiday season is often a source of stress, fatigue and poor eating patterns. This year, try to take control by using the tips below. With their help, you’ll pass the holiday season in health and happiness.

• Get enough sleep. Treat yourself to a good night’s sleep. Do your shopping, wrap your gifts and plan what you have to do so that you get seven to nine hours of sleep a night, or more during a particularly stressful period.
• Keep fresh vegetables and fruits on hand to complete your meals or as a snack to fill those holes between meals.
• Many of us give so much of ourselves that we forget our own needs. Set aside some relaxation time in your busy day; you deserve it! It’s a date you really shouldn’t miss.

To see some additional tips of staying healthy over the holidays see what Super Trainer Nat has to say HERE

15 Minute Holiday Workout

15 Minute Holiday Workout

Posted by Jeff Angus on

November 26, 2010

Every year we try to make commitments to fitness goal regimes around the start of the New Year. But, no surprise here, on average only about 20 percent of people stick to their new year’s fitness resolution. So this year, Chill is making it real easy for you with the help of Jeff Angus, Managing Director of the Ontario Fitness Council and President and CEO of CardioCore Fitness (cardiocorefitness.com).

Jeff has agreed to put together a simple 15-minute workout every issue of Chill that corresponds with the time of year and everything we have going on in our lives at that time.

Since holiday season equates with being strapped for cash, stressed out and having no free time, we’re starting with the basics. Basic moves using things around your house and your own brute strength is all this workout requires. And although 15 minutes may not seem like an ideal workout, this set of exercises was designed to get you the most our of those 15 minutes.

Have 30 minutes? Do it twice. 


The Workout
The Warm Up – Since this is a bodyweight workout, your warm up can be shorter than one you would use for high intensity training and sport. Just 3-5 minutes running up and down a set of stairs in the house will suffice.

The Moves

1 Prisoner Squats: Athletic stance, feet shoulder or hip width apart, knees slightly bent, shoulder blades down and back, chest out. Heels should always be in contact with the floor. Do not lock knees at top.

What it Does: Develops quads, glutes, increases testosterone, builds core endurance and postural endurance.

2 Pushups: Elbows should be slightly angled towards body not to 90°, line up middle of chest between hands.

What it Does: Develops upper body pushing strength, develops chest, shoulders, arms; efficient exercise for core strength and endurance.

3 Bodybuilder with 4 Mountain Climbers: This move combines the squats and push ups (in that order). Once you have done your squats and you’re in your push up stance, alternately drive your knees toward your chest four times. Use a powerful movement to push off the floor and land in a wide stance squat, extend hips and explode off the floor in a vertical jump.

What it Does: Develops same muscle groups as push ups and squats, adds rotational stability and hip power with mountain climbers and vertical jump.




4 Alternating Lunge or Jump Lunge: Same range and movement as squat.

What it Does: Develops the same muscles and groups as squats, but it splits the move in two for help with muscular imbalances. For increased intensity and hip power, add a slight plyometric jump in between. 


5 Progressive Bridge: Set up with elbows directly under the shoulders with 90° angle, maintain good spine position with belly button pulled in and shoulder blades retracted and depressed. Using the ankles only, slowly increase the angle at the elbow and shoulder location while walking away from the elbows. Start slow, don’t walk too far so that you feel pressure in the lower back. Slowly walk back towards elbows to decrease the angle back to 90°.

What it Does: Teaches abdominal muscles to stabilize the trunk. The rectus abdominis and erector spinae are very functional for daily life, work and sporting activities.


6 Double Floor Sweeper to Double V-Up: Lay down on your back with hands underneath you so that you can maintain a good lumbar position. Keep your pelvis at a slight posterior tilt (think of pushing your lower back towards the floor). Slowly raise your legs on an angle towards your shoulder and push or thrust your hips off the floor. Slowly return in a “sweeping" motion to the middle and do the same movement to your other shoulder. After two “sweeps" follow with two v-ups.
V-ups is the same position as floor sweeper, but with your arms raised above your head. In one motion, attempt to make a “V" with your upper and lower halves.

What it Does: This combination develops muscle tone for the whole abdominal region which is a problem area for many people; decreases waist girth (along with body fat, weak abdominal muscles contribute to waist girth); trains lower abdominal region to perform the function of spine and pelvis stabilization for dynamic leg movement; works internal and external obliques, rectus abdominis, transverse abdominis (deep “weight belt" region) and hip flexors all in one.


Put it all together.
After 3 to 5 minute warm up repeat the following sequence until you reach 15 minutes total.


1. 20 prisoner squats (part of warmup drop to 5 reps moving forward)

2. 20 pushups (part of warmup, drop to 5 reps moving forward)

3. 5 bodybuilder with 4 mountain climber combo’s

4. 5 prisoner squats/5 pushups

5. 5 Lunges or Jump Lunges
per leg

6. 5 Prisoner Squats/5 Pushups

7. 5 progressive bridge

8. 5 prisoner squats/5 pushups

9. 5 double sweeper to double v-up combos

CardioCore Fitness - NEW and Improved

	ANNOUNCEMENT! Hi Member, I wanted to send a note to my valued members and give you all a heads up on some exciting developments with CardioCore™ Fitness, formerly known as Cardio-Core Bootcamp. Do you like our new logo? There will be a Press Release going out in the near future (which will explain the name change in detail) to all members across Canada outlining these developments, but I wanted all of you to be the first to know. Firstly, I’d like to introduce you to our new site www.cardiocorefitness.com. When you register for CardioCore™ on the website you’ll be prompted to create a profile. The purpose of this profile section is to allow valued CardioCore™ members 24hr access to over 50 CardioCore™ trainers and owners across Canada. This site will be full of information, education, Q & A and discussions that will help you reach your fitness & health goals. I will personally be updating it weekly with workouts, nutrition tips and sharing great stories coming out of CardioCore™ Burnaby. I trust you will find being a part of our online community of great value to your overall CardioCore™ experience. Secondly, I’d like to introduce you to our NEW Ambassador program - our reward program for dedicated long term members. The Ambassador program keeps you training all year long. As walking, talking examples of fitness and health dedication, CardioCore™ members with more than 3 consecutive months of experience can choose this option. As a CardioCore™ Ambassador you will have the luxury of unlimited training during set monthly schedules, will save money and time spent on re-registration, and can budget payments on a monthly basis for the year. This is the best value for our experienced clients. The details of the program are as follows; 1 year membership - Unlimited workouts for the year.   Prerequisite – 3 consecutive sessions of CardioCore™ Fitness   12 equal monthly payments of $151.20 incl tax (BC) Important! Holiday Crunch Offer! We will offer 6 extra workouts over the holidays for $99 plus HST. Grab a friend and get them moving before the holidays. Why not give them a Tri-Fit Gift card for $29.99 plus HST! Details down below. Become an Ambassador before December 15th and we will include the 2010 Holiday Crunch at no extra charge! The next time you will have to worry about your membership will be December 2011. Christmas Crunch Schedule Contact your individual location for hours of operation. YOU GET WHAT YOU GIVE! Give a friend or family member the gift of fitness this holiday season with a TRI-FIT GIFT CARD only $29.99 Redeemable at all CardioCore Locations across Canada! Need extra for corporate incentives purchase 5 for $134.95 + HST.   This is a good way to show your loved one's what CardioCore is all about with a 3 class sampler. We are so proud to train you and we really look forward to next year with all of you. Please feel free to call your trainer directly to discuss your fitness & health goals for 2011. In Good Health, The Cardio-Core Team!

Eating Clean at Thanksgiving or on a Road Trip

For us Canadians Thanksgiving Weekend is approaching and some of you may be worried about over eating and ruining all your hard work towards your fitness goals -- rest easy!

I understand that some of us cannot resist mom's butter glazed Turkey, candied sweet potatoes and Pumpkin pie....and God forbid you decline and insult your mom after she spent several days planing this meal - certainly I do not suggest you do this - consider this your cheat meal for the week.

I do however suggest scheduling a workout before dinner or simply go for a walk prior to or after the meal to help alleviate your calorie intake. Why not invite the whole family! A nice brisk walk with chatter and laughter is great for family bonding!

Moreover some of you may live far distances from you family and will need to drive several hours to see them.


Here are some suggestions to eat clean while on the road:


If this is a short trip 2 - 6 hours:
Pack a big cooler with celery sticks, raw carrots, sweet potatoes, chicken breasts, wraps, hummus, yogurt, apples, mini whole-grain bagels, mandarin oranges and loads of water.

Longer trips may warrant longer pit stops at restaurants:

IHOP: order an Omelet with no cheese and no sour cream with Harvest Grain and Nut Pancakes with no butter and sugar-free syrup

Denny's: Have them grill plain chicken and eggs

Starbucks: Perfect Oatmeal without the sugar and a tall protein drink

At steakhouses: always opt for lean sirloin and fillet. Remember the "no butter" rule!

Reiterate to the waitress:
- Eggs to be cooked in spray and not in butter.
- "no sauce" on anything!
- your meat to be cooked dry with no oil or butter. 
- For veggies, be sure to ask for them "steamed with no butter".  

If you must stop at a fast food restaurant, keep it simple - the less ingredients the better:

Wendy’s: Order a dry baked potato with chives and broccoli, plus a side salad (no dressing). To spice up the latter, fork on some mandarin orange segments, which are sold as a dessert. Although nutritionists often recommend the chili as a more healthful alternative, it actually has about 40 different ingredients.

McDonald’s: About the only things that are clean here are the side salad (sans dressing), Apple Dippers (without the dip) and orange juice. Notice I didn’t recommend the grilled chicken breast fillet. That bad boy has about 26 different ingredients, and the liquid margarine in which it’s prepared has about a dozen more. That's one instance when simple isn't so simple.

Chinese: The mainstay here is brown rice and steamed veggies sprinkled with some light soy sauce.

Sushi: Order the sashimi or nigiri. In general, avoid the fancier and pricier named rolls - they have more sauces in it.

Mexican: Instead of beef, which is usually lower quality and heavily seasoned, order chicken, fish or bean tacos. The shell should always be soft, not fried, and ideally homemade from corn or flour.