Everything Pancakes

I call these Everything Pancakes because they include my favorite flavors: chocolate,coffee, peanut butter, and banana! On the weekends I like to prepare a special breakfast  (read: waffles, pancakes, extra delicious eggs) to really indulge and relax. In the past,  I would not dare eat pancakes: you never know how much butter they use, or what is lurking in the batter. But these pancakes, I can feel good about with healthy fats, whole grains, and a slight sweetness they exceed any sweet breakfast craving. 

Everything Pancakes with Vanilla Yogurt and Agave Nectar

Ingredients:
Vegan, Serves 2
1/2 c. whole wheat flour
1/4 c. peanut flour
3 Tbs. cocoa powder
1/2 Tbs. baking powder
1 dash salt

1 Tbs. natural peanut butter
1 Tbs. agave nectar (or honey or maple syrup)
1/2 Tbs. vanilla extract
1/2 c. non-dairy milk (or organic milk)
1/2 c. brewed coffee (or water)

1 thinly sliced banana

Directions:

Wet Ingredients in the Well

1. Measure and gently mix together first group of dry ingredients.

2. Create a well in the bowl and measure wet ingredients into hole.

3. Gently stir wet ingredients, slowly combining dry outer ingredients into center.

4. Medium heat flat pan and coat with non-stick spray.

5. Measure about 2 Tbs. per pancake and place banana slices.

6. Allow pancakes to cook on first side until bubbles form and pop.

7. Flip and cook for 1-2 minutes on second side. 

Flip me!

8. Keep batches of pancakes warm in the microwave until ready to serve. 

9. Dress up pancakes as you wish. Some fun toppings: vanilla yogurt, honey, peanut butter, jam, apple butter, berry sauce...

Ready to Eat!

Wishing you a special breakfast-filled weekend!
Miss M

Halloweenie Spoils of Victory

Clearly my pumpkin is on the left...

Last night the boy (as in live in bf) and I hit the gym for some Halloween Spin Trivia. Our instructor picked holiday-themed songs and awarded everyone with candy for guessing the correct artist as the workout progressed. We also had spin-offs, which are 10 second competitions to see who is fastest. The winner got more candy! Not to toot my own horn, but I kicked the boy's booty. While this seems counterproductive for those trying to keep candy at bay during this time of year, I actually lucked out with this giveaway due to my Halloween candy plan of attack.

When I know a holiday, aka special treats, are around the corner, I try to plan when I will allow myself a moderate splurge. I find that planning eliminates a lot of my food guilt. If I'm on track with healthy eating and activity for the week, then it seems reasonable to have a little somethin' somethin'.

For Halloween my plan was to ban candy from the home, easier to do if you're not expecting any trick or treaters like us, and allow myself a few bites on H-ween weekend. However, I have another person to consider, who likes candy, and I cannot entirely blame him. So, we made an agreement: no candy in the home until the weekend of Halloween. Our little spinning prizes killed three birds with one stone! You see being choc-a-holics, we couldn't agree on what type of candy to bring home this weekend. Now we have a variety of treats. A small collection of treats. And we don't have to spend money on candy!

Spoils of our victory! Now residing in our freezer for the impending weekend.

What are your healthy eating plans for the weekend? Pumpkin seeds? Sweet cinnamon popcorn? A few noms of candy?

Happy Halloween Season!
Miss M

Say Hello To My Spicy Little Friend

If you're like me, and I gather at least a few of you are, then you are obsessed and nearly unstoppable when it comes to nuts. It has taken me years to master the serving size for almonds, peanut butter, walnuts ... and I still want more. But these tasty babes are high in calorie and (healthy) fat, which means moderation.


Now, I admit some days I can stop myself from finishing off the jar of peanut butter, and other days, I am the all-or-nothing monster. With that, I present you with my little friend: GARBANZO! Protein packed, versatile, and a smart substitution for almost anything with a crunch when baked the Mind Over Booty way.

Spicy Garbanzo Babes


Ingredients:


1 can garbanzo beans, rinsed thoroughly with water and patted dry
1/2 Tbs. extra virgin olive oil
1 tsp. salt
1 tsp. paprika
1/2 tsp. chili powder
1/2 tsp. black pepper
1/4 tsp. garlic powder

Tossing Garbanzo Babes

Directions:


1. Preheat oven to 325 degrees Fahrenheit.


2. Line a cookie sheet with foil and coat with non-stick spray.


3. Toss garbanzo babes in seasoning, and spread onto cookie sheet in a single layer.


4. Place in oven and give the babes a nudge every 15 minutes for an hour.


5. Remove from oven and let cool. Place in a jar and store for up to 3 days.

Can We Talk About Something Silly?

The weekend is almost here, and that usually means a cocktail or two for most of-the-age adults. While alcohol - wine and beer in particular- can have some heart healthy benefits. I have yet to hear studies suggesting that vodka is a nutritious beverage. As a life-long dieter or LLD, I know that vodka is a low calorie choice when it comes to liquor. However, I also know that it's not going to provide me with any smart fuel, and requires me to think about what I'm putting in my mouth, like extra water. 

Recent headlines have splashed across papers and news programs alike talking about the risks associated with mixing caffeine (an upper) with vodka (a downer). Think about what this type of cocktail is doing to your body. The upper will get your heart racing as energy levels increase, while at the same time, the downer will drain your body of important fluids and sedate your body's processes. While I'm not a medical professional, even the lamens explanation of the red bull/vodka type drink makes sense to me. 

Now there's a new kid on the block for us to write about: protein-infused vodka. Oh yes. It's true. Mike "The Situation" of Jersey Shore fame is endorsing Devotion Vodka, a casein infused liquor. Doesn't this already sound like a bad thing to put in your body? If I see a list of ingredients that sound foreign, I know to pass it up. And protein-infused vodka is a pass for Miss M.

I'm curious what other people think of the vodka-infused fad.

There are many alternatives to these dangerous-in-large-quantities drinks, and I encourage you to check out organic wine and beer options. For the ladies out there: studies show that more than one drink a day can increase your risk for breast cancer, so remember moderation makes a smart booty.

Thai Peanut Coleslaw

With wanning CSA veggies still lurking in the fridge, I planned on making a spicy stir-fry. And then the peanut butter called...What goes with peanut butter? Siracha. Soy Sauce. Fresh Veggies! Yes! Coleslaw is not just for summer picnics. It's an easy way to spice up the boring week night salad. Give this recipe or peanut sauce a try if you're in a bind for a healthy weeknight dinner.

Ingredients:


Baked Tofu
1 block of firm/extra firm tofu
1 Tbs. Dijon mustard
1 Tbs. low sodium soy sauce
1 Tbs. maple syrup


Peanut Dressing
2 Tbs. natural peanut butter
2 Tbs. low sodium soy sauce
1 Tbs apple cider vinegar
1/2 c. water
1/2 tsp. siracha 
3 green onions chopped


Salad
1 head shredded cabbage
1 handful of shredded carrots
1 handful cilantro


 Directions:


1.Heat oven to 375 degrees Fahrenheit.


2. Press your tofu: remove from package, fold into paper towels and stack another plate on top for 20 minutes.


3. Chop tofu into 1 inch pieces.


4. Mix tofu marinade and gently coat squares. Let sit for 20 minutes.


5. Bake in oven for 30 minutes. Flipping halfway through.


6. Measure all peanut sauce ingredients, except green onion into a saucepan over medium heat. 


7. Bring peanut sauce to a light boil, then let simmer for 2 minutes stirring frequently.


8. Add green onions to peanut sauce and let sit for at least 5 minutes without heat.


9. Shred your veggies, or buy them shredded.


10. Mix coleslaw with peanut sauce.

 11. Plate coleslaw and top with baked tofu and cilantro.

Rainy Day Bread Brought to You By Fall Beer

As many of you heard, the weather in Chicago is nutty today! As I walked into work, boots soaked through and hair wind whipped, all I could think about was a warm bowl of soup and a hearty piece of bread. Inspired by the season - apples and Octoberfest beer - I bring you a  booty-fied beer bread.

Serving suggestion with fresh pumpkin soup

Let's talk about cooking with beer for a moment. Beer can replace the liquids and yeast in many baked goods, which can reduce calorie content and provide some extra flavor. Bonus. You'll notice this bread recipe is vegan-friendly, and the apples can be replaced by a seed or nut. Although this recipe looks like it will taste sweet, it actually has a rich grain flavor.

Apple Beer Bread



Ingredients:

3 small apples peeled and chopped into small pieces

1 Tbs. honey (vegans sub agave nectar or sugar)

1 Tbs. baking powder

1 tsp. salt

1 tsp. rosemary (crushed in hand)

12 oz. Magic Hat Ourtoberfest Beer (this is a vegan beer, but another beer of your choice would work)

2 1/2 c. whole wheat flour

1/2 c. rolled oats (plus a bit to dust the top of the loaf)

Directions:

1. Preheat oven to 375 degrees Farenheit

2.  Mix first 5 ingrediets, then slowly stir in beer.

3. Gradually add flour and oats in 1/2 cup increments. Be careful not to overstir.

4. Spray loaf pan with non-stick spray and drop batter in. Sprinkle with extra oats and bake for 1 hour, rotating pan halfway through.

I'm hungry Mom!

Is it done yet?

 5. Remove loaf from oven and place on drying rack for 10 minutes, then slice up and enjoy with earth balance, cream cheese, peanut butter...

Apple Beer Bread Loaf

Warm Up To Weight Lifting

When I first eased into weight lifting, I found the leg machines to be user-friendly. And even today, when I'm feeling rushed and want to get in a quick workout; this is my easy go-to routine. The amount of weight used should be light enough that you can make it through the first 15 reps at a slow pace, but have to dig a little deeper for the last 5 reps. You'll also notice that I pair opposing muscle groups to keep legs balanced and injury-free. This is a great principle to carry into other exercises.

5 minute cardio warm-up on machine of your choice

Circuit 1 - complete 3 times
20 reps leg extension
20 reps leg curl

Circuit 2 - complete 3 times
20 reps leg press
20 walking lunges w/ dumbbells (here's a good explanation for you newbies)

Circuit 3 - complete 3 times
20 reps Hip Adductor
20 reps Hip Abductor

20 minutes cardio (if you have time)
10 minutes stretching

*A note about Circuit 3 - It's difficult to target the inner and outer thighs. However, I still see benefits from completing these exercises in those typical trouble spots.

***Consult your physician and other specialists before starting a weight lifting program.

Mellow Monday: Sweet Potato Crusted Quiche

Your average store-bought pie crust is full of additives, hydrogenated oils, and preservatives that you can hardly pronounce. This M.O.B. (Mind Over Booty, of course) original is easy and has a bonus of all the benefits of one of my fall favorites - sweet potatoes.

Ingredients:

Crust

1 large sweet potato

1 tsp. smart balance OR olive oil

1/2 tsp. sea salt

1 tsp. oregano

Filling

3 eggs

2 Tbs. milk

2 Tbs. cold water

1/4 c. low fat cottage cheese

pinch salt

pinch pepper

1 sm. onion chopped

1 c. spinach

1/2 c. low fat shredded cheese of your choice

Sweet potato pressed into pie dish

Directions:

1. Preheat oven to 375 degrees Fahrenheit

2. Wash and fork sweet potato, microwave in increments of 3 minutes until full cooked and fork pierces potato easily.

3. Remove skin from sweet potato and mash with the rest of the crust ingredients.

4. Coat pie dish in non-stick spray and press sweet potato mixture into the bottom and sides of the pan. Bake for 30 minutes, or until the crust is firm.

Veggies and cheese before the eggs

5. Whisk together the first 6 filling ingredients, and chop veggies.

6. Remove sweet potato crust from the oven, and place veggies and cheese in dish.

7. Pour egg mixture over filling and bake for 30 minutes. 

8. Remove from oven and allow to cool for 10 minutes.

Pumpkin Pie Bread

If the words gooey and decadent make you salivate, then this "bread" is for you! Part pie, part bread - it has a crisp outside and a creamy inside. You can serve it in thick slices, or cut off a chunk and drench it in almond milk like a quick bread pudding. However you do it, make sure to enjoy every yummy bite, and do let it cool long enough!

The stars of this bread: pie spice, pumpkin, and protein-packed peanut flour!

Ingredients:

1 c. canned pumpkin

1/2 c. almond milk (or the milk of your liking)

1/4 c. unsweetened apple sauce

3/4 c. whole wheat flour

1/4 c. peanut flour (awesome high-protein goodness, but can be subed with ww flour)

1/4 c. agave nectar (or honey)

1/4 c. dark brown sugar (can be subed for splenda or another sweetner)

1 tsp. baking soda

1/2 tsp. baking powder

1 tsp. vanilla

3 tsp. pie spice (or a combination of cloves, cinnamon, ginger, nutmeg)

1/4 c. mini chocolate chips

Directions:


1. Preheat oven to 350 degrees Fahrenheit. Coat loaf pan in non-stick spray, and a dash of flour to cover all the edges - this will help in getting the bread out in one piece, and is a good use for that leftover white flour ;) .

Finger-lickin' + safe to eat

2. Mix together all wet ingredients.


3. Add dry ingredients to wet ingredients, and stir until combined. 


4. Put batter into flour-coated loaf pan, and place in oven for 1 hour.


5. Take loaf out and let sit in pan for 5 to 10 minutes.


6. Flip bread out onto a drying rack and try your best to leave it along for another 10 minutes.


7. Slice up a nice thick and gooey piece, and don't feel too bad if you don't want to share.

Pumpkin and chocolatey goodness ready for eating.

***A special thank you to my blog "tech support" aka Mind Over Booty Official Taste Tester. 

Saintly Behavior In The City Of Sin

With a decent amount of travel experience under my belt, I have tried (both failed and succeeded on separate occasions) to create a plan of attack for healthy eating on the road. With the best of intentions, I struggle every trip to maintain control of what goes in my mouth, when. 

I am not the only one striving for balance in unfamiliar settings, as one of my fellow conference attendees in Las Vegas reminded me. He, too, was on a quest to his healthiest booty, and amazed by Bill Clinton's recent weight loss, gobbled down The China Study, a book that exhibits research about the link between the consumption of animals and animal products and illness in different cultures. The culmination of The China Study prescribes a vegan, whole foods, and plenty of sunshine and vitamins diet. This gentleman I spoke with, inspired by the research, sought to change some of his eating habits to follow these guidelines. Only the problem was there were few non-animal protein options and too many cookie snack breaks included with our conference registration. Undoubtedly, he swung by that snack table and ate chicken for lunch, and I can hardly blame a newly health-inspired person for falling back on old habits. Even I was challenged by the lack of vegetarian and nutritionally rich foods available in and around my Las Vegas hotel. 

My goals for this 24 hour trip were simple and flexible: seek out protein and quality whole grains at every meal, and be sure to eat fresh vegetables. The vegetable part is easier said than done at times. I would up with mostly romaine lettuce-based meals and befriending the wait staff at the conference. Sometimes you just have to be a little nosy about what's in that stewed buffet tray, but I promise, as long as you're friendly, your efforts will empower you to make better choices. 

No time for dinner - whole wheat wrap with romaine lettuce, tomatoes, feta, olives and whole wheat pita chips with salsa

With few options, I selected a salad wrap for dinner with a side of whole wheat pita chips, and a plate bursting with veggies for lunch. In between I snacked from my on-the-go snack bag. And only slipped once with half a bag of chex mix on the flight home. Moderation was key here, and as an all or nothing person, as in all the chocolate chips or banning them from my house, this trip was a success!

Romaine lettuce with an array of antipasto and stewed squash

My Name Is Miss M, and I Am A Proud Snack Packer!

I'm back from a whirlwind 24 hours in Las Vegas for a busy workation. My initial thought was: this is where gluttony thrives and the illusion of American opulence is alive and well. Part of my mission to maintain a healthy mind and booty led me to investing and believing in my authentic self, and my authentic self was not entirely comfortable in Vegas in part to the lack of meal and snack options for a healthy booty.

For those of you who have not traveled to this desert adult Disneyland, each hotel owns all the restaurants, cafes, coffee shops, and stores within their little kingdom. This monopoly of the strip makes my stand-by vegetarian chain-driven traveling menu choices nonexistent. With that in mind and a 4 hour flight - I packed this little bag:

Snack Bag - Luna bars, apples, almonds, Jason's Deli organic pepita crackers

That's right! It's a snack bag. I am a proud snack packer. To survive in any travel situation, you should NEVER be ashamed of packing healthy protein, carbs, fats and portion-appropriate options to fuel your booty. If you're like me, and a 5 to 6 meals-a-day person, a snack bag is your new bff. Due to my vegetarian nature, I keep a little box of on-the-go options in a cabinet in my kitchen for the purpose of portable fueling. I highly recommend everybooty start up a snack basket with a variety of options at hand. 

Here are my recommendations for a snack basket:

1. Raw nuts, such as almonds, peanuts, walnuts, or pecans. The important thing is the raw factor, as roasting damages some of the nutritional benefits. 

2. Whole grain crackers. Read the ingredients list! Whole grain or whole wheat should be in the first few words. 

3. Fresh fruit. If you like fruit cups, make sure fruit is sealed in water and that sugar is no where to be found on the ingredients list.

4. Snack bars. Now this is a broad category, with some truly terrible options, so use your mind! I'm calling out all you Fiber One Bar fans. Take a look at that long ingredient list. In the middle you will find high maltose and high fructose corn syrup. These are not good for you in any way, shape or form. In fact, high fructose corn syrup is banned in Europe! My safe list includes Luna bars, Pure bars and Lara bars for ingredients I recognize and a balance of nutrients including healthy fats, carbs, and protein.

If portion control is a struggle for you, pre-portion your snacks for easier self-control. Good luck in your healthy travels wherever they may take you! 

Stay tuned for more posts about Las Vegas, and enjoy your weekend.

Miss M

The Average Booty's Guide to Post-Exercise Fuel

This morning I stepped on the scale (as I do about twice a week), and to my delight found myself at a healthy weight loss mile post. For those of you who have seen me through the struggles (er years of) and energy focused on fitness and proper nutrition, I am happy to report that I am inching closer and closer to my ideal healthy weight. I say healthy weight, because as it stands, I am still at risk for certain physical ailments based on the recommended weight for my height of 5'8". Qualifying your ideal healthy weight with height and build in mind, is of the utmost importance. The government recommendations are not one size fits all bootys. 

One recent change that I made was dedicating calories and stomach space to a post-workout snack - even if that means eating at 9 pm. When I first started this journey to better health, I restricted my calories and food groups as the day progressed. Eventually the scale stopped moving, in spite of dedication, exercise variation and willpower. I saw not explanation for the stubborn nature of my body, besides that it was relatively happy with the size of my booty. I took action, and did so without dipping into my pocket book! Many gyms offer free fitness consultations or specials on training packages. TAKE ADVANTAGE OF FREE FITNESS OPPORTUNITIES! I met with and shared my frustration with a trainer who guided me through new weight lifting exercises. Also, I voiced my concerns as we went through the new training plan. If I thought an exercise was going to be difficult for me to maintain or eventually damage a joint, I said, "What else have you got?!" The trainer could see my motivation and offered some extra free guidance.

In addition to arming myself with more information about how the body works. I met with a Registered Dietitian FOR FREE! Thanks to a program from Hershey's Moderation Nation. I took this appointment seriously, and documented what I ate for a week. The pitfall of my eating...post-exercise nutrition. I set on a mission to incorporate a snack into my daily routine later at night to repair my muscles.

My qualifications for a post-workout evening snack:

1. Around 100 calories total (Your body may need more than this, so listen to your tummy)

2. Carbohydrates 

3. Protein

Some go-to snacks:

1. Low fat string cheese and a piece of fruit

2. Half a serving of low fat yogurt

3. Half a protein shake

4. Peanut butter and a piece of fruit

5. Low carb tortilla and half a serving of cottage cheese.

For more post-workout snacks or meals, check out this piece on Cooking Light.

Happy Fitness Snacking!

Miss M

***Note: I am not a fitness professional. I am simply sharing my years of experience. For more information, consult your physician, an R.D., or a Certified Fitness Expert. 

For local recommendations, make a comment or send me an email!

Who Knows What's to Come?

Oh, I do, I do!

I'm putting the finishing touches on some packing for a workation, and have I got a treat for you! In the next few days we'll talk about post-workout snacks, workation healthy eating, and Vegas BABY! There's just no time right now.

Sippin' my green monster and wishing you all a wonderful Thursday!
Miss M

Let's Talk Turkey (er, PIZZA)

Guilty as charged. I am a vegetarian, for many reasons starting with the environmental impact of the animal cultivating industry, but I won't be talking about that today. Mostly, I just like the phrase - "Let's talk turkey!" Meaning, let's get down to business. Business being my flavorful, no-rise pizza dough. I apologize in advanced for the photos, which may or may not be terrible. However, I find pictures encouraging when I look at other blogs or cook books.

Most stone age diets will have you believe that pizza is unhealthy. Us savvy modern girls realize that pizza comes in all shapes and sizes, just like our bootys ;). Some fad foodies would say, it's a clean recipe, meaning without any additives that you can't spell. I like to call it yummy and quick! I include lightly ground rolled oats to add texture and an extra dose of fiber. If you don't stock oats in your home - you definitely should - that said, you can certainly substitute with the same amount of whole wheat or white whole wheat flour. Some other additions should you have them on hand would be sesame seeds, flax seeds, spelt...you see where I'm going with this? Texture + flavor = delicious. Also note that this recipe can be doubled or tripled for more hungry mouths. The recipe below will serve two. 

Get ready to have some fun in the kitchen and feel good about what you put into your body by using your mind to throw together a healthy twist on pizza.

No-Rise Booty-licious Pizza Crust 

1/2 c. Rolled Oats

1/2 c. White Whole Wheat Flour

1/4 c. + 2 Tbs. water

1 tsp. extra virgin olive oil
1 tsp. baking powder (preferably aluminum-free)

1 tsp. dried basil

1 tsp. dried oregano (or Italian seasonings)

1/2 tsp. sea salt

sprinkle of cornmeal or flour for rolling/smoothing dough

1 dash of smooshed rosemary (can be committed or substituted with another complimentary herb)

Instructions

1. Preheat Oven to 400 degrees F.

2. Grind rolled oats for a few seconds until a medium texture is achieved. (I use a coffee grinder, but a food processor, blender, or knife would do the trick.)

oats before

oats after

3. Place ground oats in a mettle bowl (so it won't stick) along with all other ingredients.

4. If you didn't already wash your hands, do that now, trust me.

5. Mix all ingredients with hand to form a dough. If it is too sticky, dash a little more whole wheat flour into the mix. Knead for a minute.

Fun shapes with dough

6. Sprinkle corn meal on baking sheet, and place dough in center.

7. Roll out dough using a rolling pin, or even-sided cup (Seriously, a cup will work - admittedly it may take a little more effort).

Before Oven

8. Put your favorite sauce and toppings on your pizza, and pop in the oven for 20 minutes to get a cripy outer crust and soft inner crust. If you prefer your crust well toasted, pop the rolled out dough in the oven for 5 minutes before adding toppings.

9. Voila! Suggested pizza below with tomato basil sauce, mozzarella, arugula, red pepper flakes with a fresh topping of more fresh arugula and drizzle of olive oil.

 

Ready for dinner!

Fitness + Inspiration = Finspiration

Finspiration is a fun and fitness focused inspiration piece. I'll be sharing this periodically to show you what motivates me or takes my training to the next level. When it comes to exercise, I love to try new things. Sometimes after trying, I love the activity a little less - but, nothing ventured, nothing gained. 

Today, I give you something short and sweet to incorporate into your own routine. Ladies are notorious cardio junkies. Later I'll talk about my journey through cardio land to weight lifting appreciation. However, let's take a brief pause in cardio land to talk about stretching. Lots of people know they should be doing it, and still don't follow through on regular stretching. Regular stretching will keep you in the exercise game injury free. 

After pushing yourself with a cardio workout, it is of the utmost importance to show your booty some love and appreciation. 

But what stretches should you be doing? 

Here's a little Finspriation from Fitsugar. 

Monday is for Mellow

Monday is rough enough as it is. When I get home, I have little motivation to cook a beautiful spread for dinner. However, I have a +1 to consider, and I'm still in the phase of impressing him with my culinary abilities. Although this phase is definitely running out, my go-to Monday recipes are easy - requiring few ingredients and little effort. Usually, I go for what's in season (a.k.a. what's on sale at the grocery store or farmer's market). There are a number of theories about in-season eating, and you can see one about the environmental benefits here.The season in the Midwest most definitely happens to be fall. Fall means SQUASH! One of my favorites, but with high maintenance clothes on. Not this fella:

Introducing Kabocha, or Buttercup Squash - depending where you live. Kabocha is a traditional Japanese variety, and Buttercup is a more Americanized version. I find that they taste similar, but the market in China town carries the squash year-round. 

Why is this squash so amazing for a Mellow Monday? Because the skin is edible! That's right - making this squash my best friend last night. As with all veggie skin, be sure to wash the outside before cooking with a vinegar solution or vegetable wash from your grocery store's organic section. And then, use this basic roasted squash recipe to impress your +1! And I mean basic, with many substitutions and variations to keep your loved ones oooing and awwwwing.

Basic Roasted Squash

Ingredients

sliced/diced squash

1 Tbs. Honey (or maple syrup or agave nectar)

2 Tbs. Soy Sauce (or organic bbq - we'll get into why a little later, or mustard, or...)

Instructions

1. Preheat oven to 400 degrees F and cover baking sheet with tin foil, and a light coating of nonstick spray. (EASY CLEAN UP HERE!)

2. Wash and slice squash in half. De-seed with a spoon.

3. Slice into little C's or cubes, depending on your liking to finger food.

Squash C's - and a dirty counter  

4. Mix together Honey and Soy Sauce in a separate bowl. Yes - you must mix before hand, if you have difficulty combining the two you can always microwave for 15 seconds to get a little help from heat.

Yes, I believe in measuring those sweet and dense foods, so take out that Tablespoon!

5. In a bowl, drizzle honey soy over squash and dig in with your hands to coat each piece.

6. Place on your baking sheet and pop in the oven.

7. Roast 20 minutes, and then flip your little squash C's. Roast another 20 minutes - that's 40 in total.

8. Take out, turn off oven, and ENJOY!

Roasted, delicious, and ready to eat!

"So Do You Have Any Hobbies?"

As someone who recently relocated to the Chicago area, there's one question that I seem to encounter over and over again. The words ring in my ear, and inevitably, haunt my dreams.

At my recent wellness check up, my doctor was doing a mental check in to see if I'm unusually crazy, or just normal crazy. At 7:30 am, I can hardly say I'm in a perky mood, sans my usual green tea (er, coffee). She looks up past my chart, "So, do you have any hobbies?" This question and I have a history of being good friends. An avid over-achiever, competitive with most people who try something I perceive to be relatively easy, I have a looooong list of ex-hobbies. But, I gotta admit. She stumped me.

Having recently settled with the fact that I may be living in this one city for an extended amount of time, I find myself dull and hobbie-less. Or rather embarrassed by my truly unique (er strange) hobbies.

Since my childhood (about 10, just a guess) I have been dieting. Ah, yes, battling the bulge, binging, eating only grapefruit, not eating much at all - I have spent a lifetime dieting. Trying this fad or that, watching other women around me make poor decisions for the sake of vanity as I graduated pant sizes. When I was old enough to learn the difference between dieting and being healthy, I made that change. My hobby went from dieting to learning about nutrition and exercise and wellness and self-esteem. And along the way I began working with girls as a mentor, volunteer, and employee, in addition, to dolling out my usual advice to friends. The two hobbies clicked, and only after speaking to a registered dietitian last week did I realize the wealth of knowledge and story I posses.

This blog is just what the title suggests: mind over booty. I have, and plan to continue to accomplish health and happiness by thinking beyond the guilt and size of my booty to make the balanced choices for tomorrow. I hope that you'll join me as I share recipes, tips, and inspiration to honor our minds and cute booties.

Cheers to another healthy, happy and active day!
Miss M

***I am not an expert. These posts will share my personal experience about what has worked for me, and what I value. Remember to consult a doctor if you are beginning a long weight loss journey. Good luck!