Banana-Oatmeal Cookies: banana bread in cookie form

After getting back home to Texas, my mom had been persistently asking me to bake her a healthy dessert. When thinking about what to make her, I recalled a recipe that a friend of mine sent me a while back for banana-oatmeal cookies. The recipe was so simple and required few ingredients, consisting of nothing but bananas, dates, vanilla extract, oats, and some vegetable oil. I'm not sure why it took me so long to make them, especially after I tried one. They turned out to be more delicious than I could have ever imagined them to be and are definitely one of the healthiest baked goods I have ever made.

True to form, I did make a mistake while baking them, being that I made the cookies larger than I believe they were intended to be. This, like my last baking venture, resulted in a significantly increased cooking time. After adding on additional time, the cookies were still very, very soft. I worried they would fall apart even after cooling and should have kept them baking longer, but the incredible aroma wafting out from the oven was tantalizingly good. My mom and I simply couldn't wait any longer, so I acted on impulse and pulled them out of the oven before we felt they were ready.

We let them cool for a few minutes and then transferred them over to the refrigerator to speed up the cooling process, but we ended up letting them cool overnight. This defeated the purpose of pulling them out early, but that decision inadvertnely worked out in our favor! The next morning when we went to try them, we were taken aback. Because they were so soft, the cookies took on the texture of moist banana bread. They tasted just as amazing as the homemade banana bread my mom used to make when I was growing up, and before making these cookies, I didn't think anything could ever come close to competing with it. Light, fluffy, and naturally sweet, I definitely recommend making these yourself; not only do they make for a healthy and delicious treat, but also for an awesome on-the-go breakfast as well! For the recipe and instructions, click the link here!

Peanut Butter: spreadable, delectable, and oh so healthful

As a kid, one my my all time favorite snacks was peanut butter. No, not on a sandwich, but straight off the spoon.  I would open up the jar of peanut butter, take out a nice big spoonful, and lick the peanut butter off. The urge to dig my spoon into a jar has yet to go away, and I'm perfectly alright with that. Peanut butter is a great source of protein, fiber, vitamin E, potassium, phosphorus, and magnesium, so it provides you with a load of nutrients. Many people stray away from peanut butter because of its high fat content, but it's important to remember that it's mostly made up of good fats, the type you actually want to be incorporating into your diet!

The average 2 tablespoon serving of peanut butter contains about 190 calories and 16 grams of fat. This fat is comprised of around 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, which Walter C. Willett points out amounts to about 80% unsaturated fat in an article on Harvard Health Publications. Unsaturated fats keep our hearts healthy by helping to prevent against heart disease and stroke. It also helps keep us feeling satiated, which in effect can prevent overeating. So even though you'd be eating a food higher in fat and calories, you could actually be saving yourself quite a few calories at the end of the day. This doesn't mean to go on a full-out peanut butter binge (no matter how amazing that would be), for fat intake needs to be monitored. 

I spoke to dietician Catherine Kruppa of Advice for Eating to find out the recommended daily intake of healthy fats, and she informed me that "the recommendation by the American Heart Association is 30% or less of your calories from fat and 10% or less from saturated fat."She also said that the AHA says to limit monounsaturated fat to 10% as well, but that she is more lenient if intake is a bit over 10% if the saturated fat content is low. In order to keep my fat intake in check, I sometimes opt for Better n' Peanut Butter (a peanut butter with 85% less fat— you may recall me mentioning it in previous posts) on days that I've had my fill of healthy fats, be it from avocados, salmon, KIND bars, etc. Eating healthy fats can be very good for you, but you have to be careful to do so in moderation.

With so many varieties lining the grocery store shelves, choosing which peanut butter to buy can be a difficult decision. For the healthiest pick, look at the nutrition labels to see what exactly is going into the peanut butter. In terms of calories, most varieties will be about the same, but they can differ when it comes to sugar, sodium, and additives. While some types like Jif Creamy Peanut Butter are on the sugary side, have higher amounts of sodium, and contain additives, there are others like MaraNatha Creamy and Roasted Peanut Butter that have only 1 gram of sugar, less sodium, and are comprised of nothing but peanuts and salt. This is what you're likely to find in the all-natural peanut butters with the oil on top. Many people drain the oil before consumption, but what a mistake this is! The oil contains those healthy monounsaturated fats that are so great for you, though the all-natural types must be refrigerated after stirring. 

There's also the natural peanut butter that doesn't involve any of the stirring (or refrigeration), but this type contains added sugar and palm oil. Palm oil is high in saturated fat and is used to give the peanut butter a smooth, velvety texture. While this type may not be the healthiest way to go, it's said to be a better choice than the kinds made with hydrogenated oil, which can raise LDL cholesterol. 

Faced with a peanut allergy? Not to worry, there are plenty of other nut butters available! I happen to be a huge fan of almond butter (I absolutely love the freshly ground almond butter from Whole Foods), though this variety of nut butter tends to be on the pricier side. You can also opt for cashew, sunflower seed, hazelnut, macadamia, and so on. You name the nut, and chances are there's a butter form of it. Each type will vary in calories, protein, fats, vitamins, and minerals, but you're sure to benefit from them either way. For a list of peanut butter substitutes and their breakdowns, check out this link from Greatist!

Turmeric: taking a hint from the east

Everyday, there are hundreds of questions we may ask ourselves that go answered. Do black holes exist? What's for dinner? Where does mustard get its yellow color from? While I can't answer the first two questions for you, I can tell you that American mustard gets its color from a little something called turmeric. If you haven't heard of it before, I'm going to give you some insight into this amazing spice that may have you making it a go-to ingredient in your meals.

Coming from the ginger family, turmeric has been used for thousands of years for its healing abilities. It's main component, curcumin (not to be confused with cumin), is an antioxidant that gives turmeric anti-inflammatory properties. Studies have shown that intake of curcumin can help ease joint pain, swelling, and digestive problems, and may also ward off free-radicals that induce cancer. Not only that, but according to Greatist, curcumin could be beneficial for those who already have cancer since studies have shown that it may boost the effectiveness of chemotherapy and defend healthy cells during radiotherapy. Curcumin may also be able to fight against liver diseases and help improve memory of those with Alzheimer's. Since turmeric is commonly used in curries, researchers believe that this could be the reason for the low rate of Alzheimer's disease amongst India's elderly population.

In an article from The New York Times, Anahad O'Connor makes mention of a study published in The Journal of Alternative Medicine in which it was found that curcumin can ease pain just as well as ibuprofen. Amy Jirsa stresses this point further in an article from MindBodyGreen, saying that turmeric can bring immediate pain relief to heartburn, mouth sores, and sore throats when gargled with warm water and salt. She includes a note about using turmeric in moderation, for overuse can lead to stomach distress. Though much information has been gathered from the studies conducted on turmeric, research is still being done on the spice's capabilities.

Curcumin can be bought in supplement form, but if you're interested in a tastier way of intake, you can add turmeric into juices, rub it onto meats and fish, or add it into your own curries. If Indian food isn't your thing, I've included some less traditional (as well as more traditional) turmeric recipes below:

Southwestern Tofu Scramble

Indian-Spiced Stuffed Eggplant

Cheesy Vegan Quinoa Casserole

Tandoori-Spiced Chicken

Turmeric Juice

Nutty Sweet Potato Soup with Harissa and Spinach 

Vegan Indian Cauliflower Mash

Fresh Herb and Lemon Bulgar Pilaf

Kale, Carrot, Celery, Apple, and Turmeric Root Juice

Frozen Yogurt Sundae with Spiced Nuts

If you'd rather not cook a full-out meal, consider sprinkling some turmeric into low-sodium, pre-made soups from the grocery store or onto cooked vegetables. Since the majority of my meals are far more simplistic than the recipes above, I know I'll be doing just that!

Workouts: a few of trainer Nick Hassell's favorites

If you follow my instagram (@intriguedwiththelean), then you may have predicted today's post! On a sunny Texas day last week, I met up with Houston-based trainer Nick Hassell for a workout session in the park. He walked me through some of his favorite workout moves, and I'm here to share them with you! Below are the exercises Nick taught me along with step-by-step descriptions, breaking down each move.

Equipment used: TRX band, BOSU, a set of free weights

Hanging Crunch on TRX Band:

Muscles worked: obliques, abdominals, hip flexors, anterior deltoids, lats

Begin with your feet placed in the strap's loops, hands under your shoulders, legs extended to form a plank position. Squeeze your shoulder blades together toward your pelvis while pulling your knees to your chest. Extend your legs outward again, returning to plank position. Aim for 3 sets of 15 reps.

BOSU Reverse Crunch:

Muscles worked: obliques, abdominals, hip flexors

Lay with your back on the BOSU, legs extended, hands holding onto a stationary object. Start to bend your knees while bringing them to your chest. Extend your legs outward again to starting position. Aim for 4 sets of 15 reps.

BOSU Dumbbell Press:

Muscles worked: abdominals, pectorals, deltoids, triceps

Lay with your back on the BOSU and elbows out to your sides, lining up with your shoulders and bent at a 90 degree angle. Push your hands up over your chest with your arms parallel to each other. Lower your elbows back down to starting position. Aim for 3 sets of 12-15 reps. 

A side view of the BOSU Dumbbell Press

I later did some Q and A with Nick to gather his best advice for getting lean and healthy:

What have you found to be the most effective way to build muscle in relation to diet and exercise?

Nick: In regards to diet, I've found the most effective way is to be feeding your muscles nutrient-dense foods frequently throughout the day by eating 5-6 smaller meals per day instead of 3 large meals. In regards to exercise, I've found the most effective way is to be working at a resistance high enough to challenge your muscles and to do each rep slowly, the focus being on emphasizing the muscle you are targeting.

What's the biggest mistake you believe people can make when trying to get toned?

Nick: I believe the biggest mistake most people make is neglecting nutrition. You can do a lot of resistance training to tone muscle, but it's hard to see your muscles if you're still eating foods that induce fat storage.

Which foods do you find provide you with the most energy?

Nick: Since one of the biggest necessities for energy is hydration, water, fruits, and vegetables give me ample energy. Also, not having enough vitamin B12 in your system can lower your energy quickly. Some foods you can eat that contain vitamin B12 are grass-fed beef, lamb, liver, fish, yogurt, and eggs.

To contact Nick for personal training sessions or to learn about his company, Genesis Fit Therapy, you can reach him via e-mail at djnhassell@gmail.com, or by phone at (832) 277-3080.

Cucumbers: a food for multiple purposes

Though they're light and airy, cucumbers pack in plenty of nutrients. This fruit (their seeds do in fact make them fruits... this realization is still sinking in for me as well) contains vitamins A, B, C, and K, along with fiber, magnesium, folate, potassium, and silica (which helps keep your ligaments and tendons healthy, along with your hair and nails). Adding onto the list, cucumbers also help in fighting certain cancers, can ease muscle and joint pain, and aid in lessening bad cholesterol!

Another great attribute of the cucumber is that they're incredibly hydrating, being made up of 96% water. This makes them a great snack for hot days spent outdoors, so why not chop up some slices for munching by the pool, or pack some in a plastic bag before heading out for a hike? When you've had your fill, you can rub the left-over slices over any sunburns you may have, in which they'll work to soothe your burns and reduce their redness.

Low-carb and low-calorie (only 15 calories per cup), cucumbers make a great alternative to breads and crackers, tasting great with hummus and other healthy dips. Going a step further, you can swap out
rice for cucumber on your next sushi outing! I took some advice from The Juice Bar last week before going out for sushi and ordered my rolls wrapped in cucumber instead of rice. This option most likely won't appear on the menu, but many sushi restaurants are able to make rolls this way if asked. The possibilities are endless when it comes to this fruit (I still feel very odd saying that), so you can get creative with them!

Added bonuses: cucumbers can help prevent wrinkles due to their anti-inflammatory properties, by laying a couple of slices atop of your eyes, cucumbers can help reduce any puffiness beneath them (I'd always wondered why spas did that),  and by pressing a slice on your mouth's palate for 30 seconds, you can lessen any bad breath you may have. If I had a cooler small enough to fit in my purse, I'd ditch breath mints altogether.

Below are some recipes to help get you in the mood for cucumbers, and since the majority only involve some chopping or blending, why not give one of them a try?

Gorilla Sandwich

Sesame-Miso Cucumber Salad

Cucumber and Black-Eyed Pea Salad

Tzatziki

Cucumber Subs

Chili-Crusted Scallops with Cucumber Salad

Ginger Cucumber Detox Juice

Cumber-Mango Salsa

Creamy Cucumber Soup

Watermelon, Cucumber, Feta Stacks

Father's Day Dinner: quinoa chili

For Father's Day, I promised my dad I would cook him dinner. Never before had I ventured to cook my dad a meal, seeing as how we have pretty different tastes when it comes to food. I put a lot of thought into this meal, and after narrowing down the list, I decided to make a black bean, sweet potato, and quinoa chili with smoked chipotle sauce. I had pinned this recipe onto my Soups and Chiles Board on Pinterest some time ago and thought that this would be the perfect occasion to try it out!

This dish from Ambitious Kitchen took my step-mom and I a bit longer to prepare than the recipe states it takes to make (we didn't realize that the quinoa is expected to be cooked prior, and it also took us a bit of time to find an appropriate knife to cut the sweet potato with), but the extended time spent making the meal was well worth it! The chili tasted superb, being hearty, full of flavor, and filling!

If you're interested in making this dish yourself, here are a couple of points you may want to consider : adding in the chipotle sauce will result in your chili having a thinner consistency. The recipe gives you the option of making the sauce with either greek yogurt or sour cream, and we chose to use greek yogurt. The consistency may turn out differently when using sour cream, but I highly recommend using the yogurt! You could even choose to forgo the sauce; I didn't add any into my bowl and it still tasted fantastic. My dad had added some of the chipotle sauce into his chili and also tried a spoonful without, deciding he liked it better without. This is not because the chiptole sauce didn't taste good, but because he prefers a thicker chili.

Secondly, if you're used to eating a meaty chili, you may not want to cook the sweet potatoes until they become soft. That's what we did, and my dad pointed out that those accustom to eating a meat chili may enjoy having something more to chew on. I personally don't eat chili much these days and don't think I would have enjoyed this dish as much had the potatoes not been cooked all the way through. It all comes down to your own preference, but either way you go, the chili is sure to taste great!

For the recipe and cooking directions, click the link here!

Dried Fruit: healthy or not?

Deciphering whether dried fruits are healthy or not can be a bit of a tricky debate. There are indeed many great qualities found in dried fruit, but there are also some factors to be cognizant of when comparing them to fresh fruit.

Since dried fruit is essentially fresh fruit with all of the water sucked out, the fruit's sugar content becomes concentrated, which is why dried fruit has more sugar than its fresh counterparts. Drying also shrinks the fruit by about 3/4 its original size, making it tempting to eat more of them. It's important to watch your consumption of dried fruit, for the calories and sugar can add up quickly. Take blueberries for example: a cup of fresh blueberries comes in at about 85 calories and 14 grams of sugar, whereas a half cup of dried blueberries has about 270 calories and 25 grams of sugar, according to Anahad O'Connor of The New York Times. Another factor to take into consideration is that the drying process decreases the amounts of heat-sensitive vitamins that are found in fresh fruits, such as vitamin C.

So, what exactly is the appeal then in eating dried fruits? While some vitamins become decreased in the drying process, other nutrients become enhanced, along with their fiber content. Claiborne Ray of The New York Times points out that a cup of fresh apricot halves contains 3.1 grams of fiber and 0.6 milligrams of iron, and a cup of dried apricots contains 6.5 grams of fiber and 2.35 milligrams of iron. Other benefits of dried fruit include a longer shelf-life than fresh fruit, they're a convenient mess-free and portable snack, and they're also a healthy alternative to gummy candy and other sweets for when you're hit with a sugar craving.

When buying dried fruits, be cautious of the varities with added sugars and corn syrup. These additives are especially common in fruits with a tarter flavor, such as cranberries and cherries. You may also want to look for varieties that are free of sulfites, a preservative used to maintain the fruit's color so that they look more attractive. The fact of the matter is dried fruits are not meant to look pretty. Dried fruit will typically be darker in color in its natural state. To avoid these additives, be sure to check out the ingredient list before purchase, and look for labels stating, "no-sulfites."

So, anyone else craving some dried mango right about now?

Workouts: flat back

Recently, many of my friends have been asking me for suggestions on effective ab-exercises. When looking for some new recommendations to give, I came across a deceptively simple-looking exercise that I found via my Workouts board on Pinterest that called for no equipment, only a wall. I tried it out, but probably should have given my abs some forewarning; they definitely weren't ready for what was coming to them. With my back pressed against the wall, hands pressed firmly on the ground for support, knees slightly bent and feet lifted, I held the position until I felt I could hold it no longer, which was about 30 seconds. For those who would rather ease into this exercise, it can be modified by tapping your left foot to the ground and lifting it back up, then doing the same with your right foot, continuing to alternate feet throughout the set. To view this exercise and its description, click the link here.

If you choose to hold the position, I don't recommend implementing it in public. An onslaught of unattractive facial expressions may ensue. If you don't believe me, grab a camera, set it to self-timer, and position it in front of you while doing this exercise. I'm pretty confident it won't be considered for your next Facebook profile picture, but hey, maybe this is only the case when I do it myself. For all I know, you may look stunning throughout, which is why you should try doing this exercise yourself to find out! If the result isn't what you were hoping for, you'll at least be left with a major feeling of accomplishment from getting in some great abdominal work!

Flaxseed: the seed that remains in the spotlight

There's been a lot of buzz over flaxseeds for some time now and it's clear as to why. Flaxseeds are full of omega-3's and fiber, contain lignans (phytochemicals that can help fight certain cancers, including breast and prostate, and also help keep female hormones in check) and alpha-linolenic acid (an omega-3 fatty acid that aids in promoting bone health), in addition to protein, magnesium, vitamin B, and manganese. Flaxseeds happen to be low in carbohydrates and can help in stabilizing blood sugar and in lowering cholesterol in men (sorry ladies, we don't get this benefit). Greatist points out though that if they're not consumed on a regular basis, the cholesterol-lowering effects will only be temporary.

Flaxseed comes in a few different forms, being whole, ground, and oil. Each has its advantages and downfalls:

Whole: with the shell intact, whole flaxseeds are the cheapest of the three forms and have the longest shelf life since they take the longest to oxidize (which results in the seeds losing their nutrients). They need to be ground up or chewed well in order to reap its benefits, so it's not recommend to put whole seeds into smoothies where they can be gulped down whole. If you choose to buy this form, you can grind them in a blender, food processor, or flaxseed grinder.

Ground: this may be a more convenient method for intake, but they can perish easily when exposed to air, light, and heat. Ground flaxseed (a.k.a. flaxseed meal) should be kept in an air-tight, opaque container in the refrigerator or freezer after opening the package.

Oil: this is the most expensive form and also has the shortest shelf life, but you have the option of purchasing this form in either a bottle or in capsules. Also being sensitive to light, air, and heat, it must be stored in the same manner as ground flaxseed and can only be used in chilled foods since it goes rancid when heated. Unlike the other two forms, flaxseed oil does not contain fiber and lacks many of the lignans.

Because of the high fiber content, if you choose to start incorporating flaxseed into your diet, start off with a lesser amount of the recommended serving size (1-2 tablespoons) and gradually work your way up. Consuming too much too quickly may result in cramping, bloating, or give you the same effects that come with taking a laxative, and we all know what happens when you take those. Consider adding flaxseed into your baked goods, salads, oatmeal (my personal preference), smoothies, or yogurt. Their lightly nutty flavor will not only enhance your food's flavor, but your health as well!

Salads: how very deceiving they can be

What could be healthier than a salad? Quite a few things, actually, depending on what's thrown into it. A salad can start off as perfectly wholesome but easily turn into a healthy meal gone wrong, costing you hundreds, even thousands of calories. This concept might be hard to wrap your mind around, which is why I've provided a couple of prime examples.

Take California Pizza Kitchen's Moroccan Chicken Salad for instance. Being comprised of butternut squash, dates, avocado, almonds, beets, eggs, cranberries, and a vinaigrette dressing, you would expect this to be a great lunch or dinner choice, would you not? If you take into account that a full-sized portion contains 1,370 calories, 12 grams of saturated fat, 1,040 milligrams of sodium, and 116 grams of carbohydrates, you might reconsider. Then there's IHOP's Chicken and Spinach Salad. Based on its name, you might wonder what could possibly be wrong with this one. After all, chicken and spinach are plenty good for you! Well, the chicken is fried, and the additions of bacon and cheddar cheese bring this salad up to 1,530 calories, 111 grams of fat (30 of which are saturated), and 2,400 milligrams of sodium. For other seemingly healthy salads to look out for along with some healthier alternatives, check out Eat This, Not That's list of 7 Salads You Should Never Eat!

It's not always what's put in the salad that raises the calorie count though. In many cases, you may have a flawlessly nutritious salad in front of you, but upon pouring on the salad dressing (as many restaurants do), the calorie, sugar, fat, and sodium content can escalate to alarming numbers. Some of the worst dressing culprits may be easier to pick out, such as Ken's Buttermilk Ranch, while others may appear to be amongst the healthiest, such as Girard's Light Champagne. Don't let words such as "low-fat" and "light" fool you— it always pays off to read the nutrition facts on the back of the packaging.

So, does this mean you have to nix you favorite salad dressings? Not at all! To keep the numbers down, ask your waiter for your dressing on the side. Instead of pouring it on yourself, dip your fork into the dressing and lightly coat it before going into the salad and taking a bite; you'd be surprised by how little you need to obtain the flavor! I always find myself with about 2/3 the amount of dressing left over when using this trick. If fork dipping isn't your thing, you could always opt for a healthier dressing altogether. Balsamic vinegar, vinaigrettes (most, not all), oil and vinegar, and lemon or lime juice are safe choices (think clear, not creamy), or you could always make your own. FitSugar provides some great dressing recipes you can view by clicking the link here!

If you're preparing a salad from scratch at home or at the salad bar and are worried about creating an unhealthy concoction, check out this incredibly helpful Build Your Own Salad tool from Women's Health Magazine. It not only provides you with the nutritional info of your personalized salad, but also offers a list of salads pre-approved by the mag. Salads are nothing to fear, just be mindful of what's going in to keep them healthy!

Bananas: why to go on a nanner bonanza

Each morning without fail, I wake up and start my breakfast by eating a banana. This has been my routine for the past few years and will most likely continue to be for years to come. Bananas are not only sweet and portable, but have also proven to be beneficial for a variety of reasons.

One such benefit is that consuming a banana before a workout will do you far more good than downing an energy drink. A study conducted by scientists at the North Carolina Research Campus found that a group of trained cyclists received the same energy boost from downing a sports drink as they did from eating a banana. Though the same boost was provided, bananas have proven to be superior due to their antioxidants, vitamin B6, and their healthier mix of sugars than those found in sports drinks. The banana's natural energy is not only great for a workout, but also for any time of the day when you're starting to feel sluggish and need a pick-me-up.

Bananas are also great because they contain tryptophan (a chemical that can boost your mood), potassium (which reduces blood pressure and bloat, and helps repair muscles), magnesium, fiber, and iron. They're easily digested, can help ease an upset stomach and constipation, and can also aid in fighting kidney cancer.

Thought you could only derive benefit from the fruit of the banana? Think again! Apparently, you can use the peel on those pesky mosquito bites that seem to pop up all over during the summer season. According to Cicely Mitchell of CBS Houston, by rubbing the inside of the peel on mosquito bites, you can reduce their itching and swelling. Who would've known? An energizing and nutritious snack as well as a natural and inexpensive substitute for itching cream! It doesn't look like there's much to lose by incorporating this powerful fruit into your diet!

Chocolate Peanut-Butter Cupcakes: a healthier take on a yummy dessert

The morning of my family brunch, I set out to pick up some items to make a healthier dessert. I had originally planned on making mini red velvet cupcakes with a cream cheese frosting (actually made of tofu), but ended up with chocolate cupcakes with a peanut-butter frosting. I can't say I was expecting that to happen.

I walked into Whole Foods with my shopping list in hand, but upon reaching the isle housing the baking goods, I found that they didn't have any red velvet cake mix. With little time before guests would be arriving at the house, I grabbed a box of chocolate cake mix instead. They also didn't carry any trays for mini cupcakes, so I figured I'd improvise by using the tray for regularly sized cupcakes that I had at home. Luckily, the store had both of the tofu products I needed for the icing!

My icing errors actually proved to be rather great
since the sweet, gooey liquid was able to soak into the
cupcakes and made them even moister!

Except that I didn't end up using that icing. A quick taste test was enough for me to realize that it tasted far too much like tofu and very little like cream cheese frosting. I tried making it work, but adding in more vanilla extract definitely didn't make for any improvement. Switching gears, I decided to make a peanut-butter frosting. The only issue was that I didn't consider the thinner consistency of the peanut butter I used, being Better n' Peanut Better, and also may have blended the ingredients together for a bit too long, both of which I'm sure are the reasons why my icing came out in liquid form.

Then there was the baking time of the cupcakes. I realized that since I was following a recipe for mini cupcakes and was baking them in a regularly sized tin with partially filled cups that probably amounted to the size of two and half mini cupcakes, the baking time would be increased. I found it odd that the cupcakes still weren't done after adding on additional time and had to keep them baking in the oven for longer than I would have thought to. Finally, after 29 minutes, they were ready. Only when I was taking the cupcakes out of the tin did I realized that another cupcake tin had been stuck onto the bottom of the one I was using. And that explained that oddity.

Regardless of my many errors, the cupcakes came out well! Though I changed the cake mix, I stuck to this recipe from Women's Health Magazine and used this recipe from Chocolate Covered Katie for the icing. I'd just like to make a point to say that these cupcakes are not healthy, but they are definitely a step up from the usual cupcake, seeing as how the recipe doesn't call for any additional oil and only uses half the amount of cake mix. The icing is also far healthier than store bought icing since it isn't comprised of a load of sugar (in fact, it doesn't call for any added sugar) and even has some nutritional value that comes from the peanut butter and unsweetened cocoa powder!

If you try making these cupcakes yourself, stick to the original instructions rather than using the provisions I made— I'd be interested to see someone else make this recipe without making all of my errors! I'd expect them to look far more picturesque at the very least!

Workouts: headbangers

The triceps press, a.k.a. "the headbanger", is a great arm exercise to help get rid of the infamous under-arm jiggle. This exercise can be implemented standing up, seated, or lying down, allowing you to mix things up if you start to get bored with any given stance!

To do this exercise lying down, simply grab a dumbbell and lay down with your back against an exercise bench. With both hands gripping the weight, raise it up above your face, and then bending your elbows, bring it back behind your head. That's one rep. If you feel as though you're about to hit your head, you're doing it right-- hence the nickname headbanger (be careful to not actually hit your head though). The seated tricep press and the standing tricep press are done in the same way, except you'd be bringing the weight above your head (rather than hovering over) and then behind it.

If you try this exercise and feel that it's too easy for you, try increasing your weight, but be careful not to go too heavy; you never want to sacrifice weight for form! For a descriptive photo of the lying triceps press, click the link here, for a photo of the seated version, click the link here, and for the standing version, click the link here (this particular photo shows the exercise using a cable rope, which is another great way to go about doing them)! If you're looking to firm and tighten your arms, this could be a great exercise to add into your routine!