A Little Hollywood Action with a Yum Runner on Your Side.

As most of my artisans know I take this shit seriously! I treat every account my artisans have as gold and I treat every artisan I have as family. Often times I help them through the emotional roller coaster that retailing can take on your sole, especially when you the artisan are so passionate about your product that all you want is success.

Part of the success is maintaining the accounts Yum Runnerz has acquired for our artisans. Yum Runnerz calls and visits stores weekly and biweekly making sure our artisans products are fully stocked, placed properly, and shelf talkers are hanging in the appropriate places.

Most recently on one of my many store visits I had an opportunity that would not have happened if I was not in charge and on top of my artisans account maintenance.

Two of Yum Runnerz artisans East meets West and Ararat Mid-East Fusion are on the shelves of Fresh Plus Grocery on West Lynn St. in Austin, TX. This is a great neighborhood grocery store that has always promoted local artisans.

Last week I arrived to check on their products and there was a film crew in front of the store, I proceeded inside and noticed that the entire store was packed with this film crew. I asked my contact at the store what was going on and he said they were filming an AMEX commercial.

I went on with my business and headed over to the deli to first check on the Ararat choclava and baklava and noticed most of the filming was being done in the deli. A very nice lady from the crew came up to me and told me the deli was still open to purchase lunch. I replied, "oh I'm not here to purchase I am checking on my artisans products." She then replied, "OH, WHO?" I told her "Ararat Mid-East fusion" She then got very excited and said, "YAY, we were hoping someone from Ararat would show up as your product is right in the shot but we could not use it as we needed clearance from Ararat." They would have had to black out the label since they still needed the product in the shot. I told her I would go ahead and give the clearance and at that point she had me filling paperwork out for Ararat and East meets West. The lady was very happy as she needed other products she could use in the commercial but did not have the appropriate clearance from most of the other foods. Without the clearance the products label would have been blacked out. Now with these clearances this AMEX commercial seen nationally will be using some of Austin's amazing local artisans products in parts of this commercial.

In the end a little account maintenance and some perfect timing could make your product a HOLLYWOOD STAR! The next time your shopping around for a broker, think about this story and Yum Runnerz persistence, passion, and patience pays off. Get your product represented by a Yum Runner NOW!

http://www.yumrunnerz.com/

NEW locally made WILD PORCINI MUSHROOM & TRUFFLE OIL

The Spicewood Food Co. has added a new flavor to their select line of infused oils, infused balsamic vinegars, and vinaigrette's. This new flavor has been a sold out item at every food show and event they have been to.

This Vinaigrette/dipping oil can be used to cook with, top a dish with, or serve with a nice piece of bread to dip in. Consisting of Roasted garlic, balsamic vinegar, wild mushrooms, truffle essence oil, sea salt and black pepper. This new flavor will take any dish to a whole new level.

Interested in a sample?

Contact Yum Runnerz for a tasting

http://www.yumrunnerz.com/

A Pesky Job that PAYS OFF!!!

You just landed the account that you have been working so hard on acquiring or that your broker has been working so hard on landing for you.

What do you do now?

Do you sit back and watch the sales ring in?

Do you sit back and wait for the store to call to refill your product?

If you answered YES then we need to talk......

NO NO NO should be your answer. Getting the account is a hard task but keeping the account is an even harder task. If you attended my most recent Artisan Retail Ready workshop then you heard me repeat these three words......

DEMO DEMO DEMO!!!!

What does that mean?

Consumers are programed when they walk into a store to grab their staple items.

How do you get them to change their minds?

How do you get them to buy your product?

DEMO DEMO DEMO...........

The month of August is slow yet two of Yum Runnerz artisans doubled their sales in August from the previous two months. With Yum Runnerz putting a demo schedule together for them each month they picked up and booked more demos then they had all summer and watched their sales grow. One store who only orders once a week needed to order 3 times in one week after the artisan did their demo.

TIME TIME TIME.....

I have heard this many times before, TIME!

Who has the TIME to do this?

You need to make the TIME, you cannot afford to not make the TIME.

Yum Runnerz can help you find fabulous DEMO assistance. We have Jr. Yum Runnerz to DEMO your product.....

Anything is possible at Yum Runnerz, we are going to do our very best to help grow your business!

If you want to keep the account and grow your sales. Get out there and meet the consumers, put the food in their mouth and let them make your item their new staple item.

Contact Yum Runnerz for demo assistance or any other Retail Ready consulting you may need!

http://www.yumrunnerz.com/

HUMMUS, BAKLAVA, CHOCLAVA, and PATE. OH MY!!!

Spreading the local goodies from one end of town to the other.......

The Meat House in Westlake will be receiving two of Yum Runnerz yummy artisan products from Austin, TX.

ARARAT MID-EAST FUSION will bring The Meat House fresh batches of HUMMUS, BAKLAVA, and CHOCLAVA.

Hummus flavors available:
CHIPOTLE MINT

SOUTHWEST HUMMUS

GREEN GODDESS

Along with their mouth watering BAKLAVA and CHOCLAVA (bakalva with chocolate) yes an amazing treat!!

The next Artisan is a must have year round, PATE LETELIER.

Hand crafted and delicious vegetarian Pate's. These perfect snacks, lunches, or party pleasers are an amazing treat with a fresh baguette.

The Meat House offer's fresh bread and cheese's that pair nicely with Pate Letelier's goodies.

Pate Flavors:

PECAN and MUSHROOM

LENTIL AND ROASTED HAZELNUTS

Check The Meat House out and grab these goodies for the weekend.

Thanks for supporting our local artisans.

http://www.yumrunnerz.com/

Yum Runnerz Retail Ready Workshop

Are you a local food artisan?

Do you have what it takes to become retail ready?

Do you know what is required?

Do you know where to go?

Yum Runnerz Presents:

Artisan Retail Ready Workshop

August 29th at 6:00pm

This workshop is for all of the local artisans out there that have an amazing product they want to share with the world. Do you know what the next step is in getting your amazing product retailed?

This workshop will cover:

*UPC requirements

*Ingredient requirements

*Nutrition fact requirements

*Label requirements

*Proper certifications

Don't miss this 60 minute workshop full of valuable information that will answer all of your retail questions.

August 29th at 6:00pm

$25.00 per person

Hot Mama's Espresso Bar

2401 East 6th St #1004

Austin, TX 78702

www.hotmamasaustin.com

www.yumrunnerz.com

Another Yum Runnerz Artisan Hits a Local Restaurant Menu

Siena Ritorante Toscano has picked up one of our yummy artisans. Pateletelier who specializes in meat, vegetarian, and vegan Pates along with seasonal preserves.

Siena will be using the Bison and Pork made with Thunderheart bison liver, Richardson's pork belly and ground pork, sweet potatoes, juniper berries, and brandy.

They will also be using their vegan Pecan and Mushroom pate; made with Texas Pecans, Kitchen Pride mushrooms, apricots, and tahini.

Last but not least they have picked up their seasonal black and blue preserve using fresh blueberries and blackberries.

Head over to Siena to see what goodies Chef Harvey will come up with using our artisan Pateletelier.

Interested in sampling for your restaurant menu or store?

Contact Yum Runnerz to sample

http://www.yumrunnerz.com/

Spicewood Food Co. NOW Available at Johnny G's Meat Market

Another supporter of local artisans has picked up our artisan The Spicewood Food Co.

Johnny G's Meat Market in South Austin has available:

*Parmesan Garlic Vinaigrette

*Three Chili Spice Dipping Sauce

*Blue Cheese Pecan Dipping Sauce

*Garlic infused oil

*White truffle oil

*Balsamic Vinegar

*White Truffle Dijon mustard.

YUM YUM, stop in today get your cut of meat along with a fabulous gourmet dipping sauce, infused oil, or vinaigrette.

contact http://www.yumrunnerz/ for your next sampling.

Thanks for shopping local!

Spicewood Food Co. NOW available at Austin Pasta & Co.

Our Spicewood Food Co. Artisan can now be found on the shelves at Austin Pasta & Co. The Spicewood Food Co. crafts infused oils, balsamic vinegars, vinaigrette's, and dipping oils. Great to cook with if your a restaurant chef or have available for your store customers. These gourmet flavors make every meal an easy one.

Austin Pasta & Co will be carrying:

*White truffle oil

*Fig balsamic Vinegar

*Barrel aged 12 year Balsamic Vinegar

Stop in and grab a bottle of these local goodies!

Interested in sampling, check out Spicewoods other flavors on http://www.yumrunnerz.com/, and request your next sample.

Thanks for buying local!

Yum Runnerz New Service for Local Artisans

Yum Runnerz is adding a new service to help local artisans who are established with accounts but need a little extra help staying on top of the accounts with orders and requests. If you're a local artisan or you know a local artisan that needs a little extra help, let a Yum Runner know!

Already have the accounts you need but can't handle the orders and requests involved with account maintenance?

PROBLEM SOLVED!

Yum Runnerz has the experience, drive, and passion to continue to watch your business grow with your existing accounts.

Hire a Yum Runner today to help with your account maintenance and be sure to watch your product continue to grow!!!

www.yumrunnerz.com

NEW PRODUCTS added to the Spicewood Food Co. and Yum Runnerz

Meet the twins, both from the same family but with two completely different personalities. Blue Cheese Pecan and Three Chili Spicy dipping oils. Most of you are familiar with the Spicewood lines of infused oils, balsamic vinegars, and vinaigrette's that Yum Runnerz represents. Spicewood Food Co. has been busy making up two more delicious dipping oils for your every day need.

BLUE CHEESE PECAN DIPPING OIL:

This is a blend of blue cheese, pecans, balsamic vinegar, and oil.

THREE CHILI SPICY DIPPING OIL:
This has a perfect southwest flavor with a blend of three chili's. Poblano chilies, jalapenos, and dried chilies. Infused with tomatoes, cilantro, lime juice, garlic, cumin, and chili oil. Each bottle has it's own dried chilies bathing in all of these delicious spices.

Spicewood Food Co. has an amazing assortment of infused oils, vinaigrette's, and balsamic vinegar. Their balsamic vinegar has been barrel aged for twelve years. Everyone that tastes these products has the same reaction, "WOW."
If your a chef, a specialty store, or someone that wants good flavors to add to any meal, call us. We don't bite, only when it's food!

Contact Yum Runnerz today to set up a time to sample the Spicewood line to add to your menu, or store.
As always thank you for supporting local artisans!

http://www.yumrunnerz.com/

foodiemccoy@gmail.com

Please become our FAN us on FACEBOOK: yumrunnerz

Yum Runnerz

Local Specialty Food Broker

Austin, Tx

Dana McCoy

owner and official Yum Runner

512-809-7506

Pâtés and Preserves now a part of the Yum Runnerz family.

Not only has Yum Runnerz locally sourced another artisan, Pate Letelier who makes fresh pates and preserves. Pate Letelier locally sources all of their ingredients for their preserves and pates. A perfect circle if you ask me.

Product availability and sampling requests for your store, restaurant, or next catering event can be found on www.yumrunnerz.com.

Preserves

Year Round

Pear and onion Confit

May-August

Peach & Habanero jam

Tomato jam

Blackberry jam with hint of lavender

June-August

Peach and Pecan conserve

*Preserves are seasonal

Pates

Year Round

Pecan & Mushroom (vegan)

Lentil

June-Sept:

Zucchini-roasted red pepper

*Pates are seasonal

Retail Snack Packs

Pear onion confit, Pate, and sliced baguette

Interested in sampling for your store, restaurant, or catering event. Please contact Dana McCoy with Yum Runnerz.

E: foodiemccoy@gmail.com

http://www.yumrunnerz.com/

Thank you for continuing to support local artisans!

The newest addition to the YUM RUNNERZ family

Yum Runnerz is proud to add a new line of sauces to our long list of goodies.

These Tex-Asian sauces can be used to marinate meats, veggies, used in a stir-fry's or poured over cheese with crackers.

Three flavors:

TEXAS ANCIENT SECRET

TEXAS SWEET N' SORT OF SOUR
TEXAS SZECHUAN

Locally crafted in Austin, TX and with the help of Yum Runnerz you can now pick these sauces up at:

FRESH PLUS GROCERY

LIVE OAK MARKET
SARAH'S TEXAS PANTRY

BRODIE PARK MARKET

GOURMET FOOD PANTRY

Pick up a bottle today and enjoy. Don't see it on the shelves of your store?? Email Yum Runnerz at foodiemccoy@gmail.com

Thanks for supporting local!!

Clearing out the frig bolognese sauce

Last night I decided that we had many random veggies and ingredients in the frig that needed to be eaten or they were going to go bad.

I had half of a red onion, half of a garlic bulb, less than a half bottle of red wine and half of a bag of spinach. I decided to make an easy half ass, clear out the frig, low cal, light fair bolognese sauce.

In addition to the half red onion, half garlic bulb, wine and half bag of spinach. I combined a yellow bell pepper, can of diced tomatoes, mushrooms, black olives, fresh back yard basil, red pepper flakes, and ground turkey.

First you sweat out the onion and garlic

Next you add the ground turkey and yellow bell pepper.

Then you add the mushrooms.

Add the spinach.

Finally add the can of diced tomato, black olives, red pepper flakes, s&p, and the basil leaves.

Pour in about 3 good pours of the red wine, or count to 3 and stop.

Let all of these ingredients simmer on low for several hours. When your ready to eat quickly boil your water and toss in your whole wheat pasta.

Shave a little parmesan reggiano on top and enjoy this light bolognese sauce along with your cleared out refrigerator!!

"Winner Winner Chicken Dinner!"

"Winner Winner Chicken Dinner!" Your hips and your taste buds are the big winners here.

Crunchy Coated Chicken Fingers, Sweet and Salty Sweet Potato Mash and Parmesan Sprinkled Broccoli.

This one is for the kiddos!

Oven baked chicken fingers is a fun family feast and makes every waist line happy. Get the kids involved, as this is a smashing good time....

What you will need:

3 cups Corn flakes

1 freezer zip lock bag

2 tbsp Dijon mustard

2 chicken breasts

2 sweet potatoes

1/2 cup non-fat Greek yogurt

1 tsp all spice

1 tsp brown sugar

1 broccoli crown

1 tsp parmesan cheese

How to prepare the CHICKEN:

In the freezer zip lock bag pour in 3 cups of corn flakes and mash the corn flakes.

Cut the chicken into chicken fingers.

Roll the chicken in a bowl with the 2 tbsp of Dijon mustard, coat each piece thoroughly. Place the chicken fingers in the zip lock back and shake the bag until each piece is coated (this part is fun for the kids.)

Turn your oven onto 325 degrees and place chicken fingers on a greased baking pan. Do not put chicken into the oven until it is warmed up.

Peal and cut your sweet potatoes and place in a pot with water, bring to a boil and cook the sweet potatoes until a fork pushes through softly.

Once your oven is warmed up place the chicken into your oven and bake for 20-25 minutes.

At this point wash and cut the broccoli crowns and steam.

Your potatoes should be cooked, dump the water and add your 1/2 cup non-fat Greek yogurt, 1 tsp brown sugar and 1 tsp all spice. Mash and mix.

Pull your chicken out once it is cooked, place on a plate with your sweet potato mash, broccoli and sprinkle a little parmesan cheese over the broccoli.

An extra bonus would be a dipping sauce for the chicken. Take 1/2 tbsp honey and mustard and mix. Yummy honey mustard dipping sauce.

Enjoy!

A brain freeze worth having.....

Summertime, fresh fruit and a delicious way to start off your morning....

Growing up my Dad used to make me smoothies for breakfast. To this day I still make myself a yummy smoothie to start my day right. Quick, easy, healthy and you can take it to go.

What I used:

1 ripe banana

3-4 frozen or fresh strawberries

handful of frozen peaches

3-4 cubes of pineapple

1/4 cup of orange juice

2 tablespoons of non-fat Greek yogurt

pinch of cinnamon

Stick in a blender and blend......

You will have yourself a nutritious, refreshing, flavorful breakfast to get your morning kicked in gear.

Enjoy!

Burger and Fries, NO GUILT???????

Yes that's right, a good ol' American meal with a twist and without the guilt.......

Curry Turkey Burger topped with caramelized onion and feta with a side of oven baked fries.

YUM YUM was all that we said at the dinner table last night. When you make these oven baked fries you will never want a fried one again. This meal is so easy yet it looks like you slaved in the kitchen for hours.

For the Burger you will need:

Lean ground turkey

2 egg whites

2 teaspoon ground cumin

1 tbsp curry

2 teaspoon all spice

Combine all ingredients into a bowl and mix with your hands, form into small patties. Place burgers on a baking sheet with extra virgin olive oil.

For the caramelized onion you will need:

half of one red onion

1 tbsp brown sugar

2 tbsp red wine vinaigrette

S&P

Cook all ingredients together with the onion until it comes to a boil and the liquid is gone.

For the oven baked fries you will need:

2 red potatoes

2 tbsp Extra VOO

1 tbsp paprika

S&P

For the Burger assembly you will need:

Multi grain thin sandwich bread

small slice goat cheese feta

mustard

lettuce

Cut the potatoes in wedges, mix in a bowl with the above ingredients and place on a baking dish. Bake the potatoes in the oven at 350 degrees for 30 minutes on the bottom rack, bake until a fork sticks all the way through. Once the potatoes are baked place them on the top rack and put the burgers onto the bottom rack. Bake for another 15 minutes, flip the burgers and continue baking for 15 minutes.

Place the feta on top of your burger, put the bread in the oven to warm and turn the oven from bake to broil. Watch the fries as at this point they become nice and crispy. Judge this based on your liking with your oven baked fries. Pull everything out and spread mustard on the bottom of the sliced bread, place the burger on top, add the caramelized onions along with lettuce and enjoy your GOOD OL' AMERICAN BURGER and FRIES with a TWIST and without the GUILT!!

You don't need no stinkin BUTTER!!

Ahhhh Banana Bread........

I was so excited when my banana bread experiment was a SUCCESS!!! My husband laughs at me because I replace everything with Greek Yogurt when I am baking, cooking, and preparing foods. Anything that calls for butter, mayonnaise, sour cream, cream, the list goes on. I decided I would make a banana bread without butter, using non-fat Greek yogurt as its replacement and see how it turned out.

The Greek yogurt and ripened banana made this bread so flavorful and moist, the pecans and walnuts added an extra crunch. This is a must try for everyone who loves banana bread but doesn't love the added calorie guilt that most breads come with.

*If you are allergic to dairy products instead of Greek yogurt you can use apple sauce.

You will need:

4-5 ripe bananas

3/4 cup of sugar

3/4 cup of Non-fat Greek yogurt

2 eggs

1 cup whole wheat flour

1 cup all-purpose flour

2 teaspoons baking soda

1/2 teaspoon salt

1 teaspoon allspice

1 teaspoon cinnamon

2/3 cup chopped walnuts and pecans

1. Preheat oven 350 degrees

2. Grease baking dish

3. In a medium bowl, mix dry ingredients, whisk to combine and then add your chopped nuts

4. Beat eggs and sugar together until creamy

5. Mash the banana and non-fat Greek yogurt together

6. Fold dry ingredients into the wet ingredients

7. Pour into the baking dish and place in the oven

8. Bake for 45-60 min

(Every ones oven is different, your bread is done when the tester stick comes out clean)

Cool for 10 minutes and enjoy with coffee or tea!!

Box it up..........ASAP!!!!

You can have your cake and eat it too.......

Portion control is key with every meal, especially a meal eaten out. When you're at home you can control the portions and ingredients that go into the meal you're making.
If you have been following my recipes and workout tips then this blog is just a friendly reminder of what to immediatly do when you sit down to order your meal.
Ask the waiter or waitress to bring a box with your food. Once you receive your meal open the box and put half of your meal if not more into the box and set it aside.
Out of site and out of mind will work everytime. Just before you start eating your meal drink one glass of water, take small bites and eat slowly. You'll be surprised at how satisifed you will feel. When eating your meals you want the feeling of being satisfied not full! In keeping with that mentality you will also keep that slimmer waist and a happier gut. Bon Appetite!

It's okay to cut the cheese....

We all love a yummy warm Italian dish, but we don't all love the calories. With this dish you can cut the cheese and not even know it. These stuffed shells are totally vegetarian and delicious!

You will need:

Whole wheat shells

1/2 cup part skim ricotta,

1/2 cup soft tofu

2 heads of garlic

1 onion

1 bag of spinach

5-7 whole mushrooms

hand full of mozzarella cheese

1 egg

1 can of diced tomatoes

1 can tomato paste

Take your 1/2 cup of part-skim ricotta cheese and 1/2 cup of soft tofu and place in your blender with 1 egg white. In a skillet steam a bag of spinach and garlic. Combine the spinach and garlic in the blender with some s&p, Softly blend all of these ingredients.

Boil a pot of water and drop your whole wheat shells into the boiling water and cook until al-dente. Pull the shells out when they are half cooked and let them cool.

In a separate pot sweat out one onion and one head of garlic. Open and pour in one can of diced tomatoes and one can of tomato paste. Once all of these have cooked together drop in some more basil, 5-7 whole mushrooms, and S&P.

By this time your shells should be cool to touch, stuff each shell with the blended mixture and top the shells with the quick and easy veggie marinara you just made. Sprinkle some part-skim mozzarella on top cover with foil and bake at 350 for 25 minutes, then remove the foil to let the cheese brown for another 5-10 minutes.

Enjoy!

Commercial Belly Blaster Challenge

We all do it, we are all guilty of it, and quit frankly we enjoy every minute of it after a long day on the job........TELEVISION.

We don't all do it, we are all guilty of it, and quit frankly we don't enjoy every minute of it after a long day on the job.....EXERCISE.

Below are 4 Abdominal exercises to do during your commercial breaks without any broadcast interruption.

1. Lay flat on your back with both legs in the air with feet flexed. Reach for the ceiling with both hands doing a semi crunch (if your neck hurts then place hands behind neck lightly touching the neck, try not to push on your neck.) Continue doing this semi crunch through one commercial break.

2. Balance on your butt, with your knees bent and feet off of the ground. Clasp your hands and twist to each side touching the floor. Continue this oblique twist during the next commercial break.

3. With your other half in the house grab them and both of you lay flat on the ground, knees bent with toes touching. Come into a full sit up and clap eachothers hands, lay back down and repeat. Continue through the next commercial break. (If you live alone you can cross your arms over your chest and come into a full sit-up.)

4. Lay flat on the ground with legs out in front of you, hands behind your head. Bring your right leg in and bend at the knee while your left elbow comes in and touches the knee, alternate on both sides and continue through this commercial break.

After you have done all 4 of these abdominal exercises your commercial break should be over and ready for you to rest. At the next break continue all 4 workouts. Your abs should be burning by the end of your show.

When a man takes over the kitchen....

Just another reason why I love my husband......
Anyone who knows us will know that I am the chef and he is the dishwasher. However on Monday night he said, "honey I am going to make you dinner." Again anyone who knows me will know that Mon-Fri we eat very healthy with Sat and Sun our cheat days.
Needless to say I was really impressed with what landed on my plate on Monday night.

KLINTS KANDIED VEGGIE CHICKEN PASTA

4 cups of raw spinach

1 red bell pepper

1 cooked chicken breast

1 cup mushrooms

2 cups diced tomatoes

whole wheat pasta (he was fancy and used spinach pasta)

crushed red pepper

sea salt and pepper

Boil water and add pasta

In your pan steam and cook down your spinach with 1/3 cup of water or 1/3 cup of veggie broth

add your diced red bell pepper

add your 2c diced tomatoes

add a pinch of S&P and crushed red pepper

once everything is cooked down add the 1c of mushrooms

at the end add the diced chicken breast.

Place the cooked pasta on you plate

(portion size should be the size of the palm of your hand)

Add KLINTS KANDIED VEGGIES AND CHICKEN on top of your pasta

shave a little parmigiano reggiano.

ENJOY!

*as an easy tip for the week if you plan on grilling out on Sunday throw on 4-5 chicken breasts for the week. This way you have cooked chicken to make several lunches and dinners with throughout the week. There are many healthy things you can do with a chicken breast and clearly my husband stuck to our M-F healthy meal and has been promoted from dishwasher to a part-time chef!

GUILT FREE TREAT.............

MMMmmmmmmmmmmmmmmm!!!!!!!!!!!!

You said you wanted fresh baked oatmeal cookies but you did not ask for that feeling of guilt when eating one to many.........................
I love these cookies because they are BUTTER FREE and EGG FREE and still very YUMMY!!

What you will need:

1. whole wheat flour

2. unbleached white flour

3. baking powder

4. cinnamon

5. honey (preferably local)

6. brown sugar

7. rolled oats

8. white and red raisins

9. non-fat Greek yogurt

10. semi-sweet dark chocolate

11. canola oil

In a Mixing bowl mix dry ingredients first, starting with 3/4 cup whole wheat flour and 1/4 cup of unbleached white flour, 1 teaspoon baking powder and 1/2 teaspoon cinnamon. Whisk 3/4 cups of brown sugar, 2/3 cups of rolled oats, stir in 1/2 cup of the raisins, and 1/4 cup of chocolate.

In a separate bowl beat 1 cup of the yogurt with 1/8 cup of canola oil and 2 tablespoons of LOCAL honey.

Mix dry and wet ingredients and roll into a ball, and flatten. Place on a baking sheet into your pre-heated oven at 350 degrees for 17-20 minutes.

Let your cookies cool and when your husband walks in the room along with his friends and they grab a cookie and rave about how YUMMY they are, you made an amazing guilt free treat.

Brrrrrrring the workout inside..................

Snow flurries and freezing temps. Warm food, covering plants, and chipping ice off of cars. That has been our week. This weather makes you want to stay inside and snuggle up on the couch. Before you cuddle with your cutie Brrrrrrring that workout inside.

Top 10 indoor workouts that will get your heart pumping and blood moving.

1. Jumping Jacks; start with 20 and increase as your endurance increases.

2. Stationary squats; start with 3 sets of 12. Keep your knees behind you toes, plant your heels in the floor and push your hips back as if sitting back into a chair.

3. Plie' lunges; start with 3 sets of 12. Spread your legs shoulder width apart, point toes out and band your knees with arms out in front of you.

4. Jack Knifes; start with 3 sets of 12. Lay flat on your back arms flat above your head. Bring arms and legs up and back down. Contract your abs so you are not arching your lower back.

5. Back extensions; start with 3 sets of 12. Lay flat on your stomach with arms in front of you lifting you legs and arms at the same time and lowering at the same time.

6. Bicycle Crunches; start with 3 sets of 12. Lay flat on your back, bending your arms and knees and alternating, elbow to opposite knee.

7. Plank; start with 15 sec. attempting to progress to 90 sec. Pull up into male push-up position. Tighten your gluts, and abs holding your body like a plank of wood. After your time is up slowly lower counting down from 8 and hold at 2 for 10 sec.

8. Hip lift; start with 3 sets of 12. Lay flat on back lift your hips and lower 1 inch from ground, alternating your arms

9. Burpee; start with 10. Stand up, drop to push up position, push up, jump up tucking knees in and jump as high as you can.

10. Triceps dip; start with 3 sets of 12. Have your significant other drop to all fours, place your hands under their shoulder blade and hip and dip down, a chair would work just the same.

Cool down and stretch your muscles.

*Before any physical activity please consult your physician.

You should be warm and will have already forgotten that it is 19 degrees and snow flurries outside.

Keep warm and have a fun workout!

A powerful SNACK!

I was so excited to make these once again.............. PEANUT BUTTER POWER BALLS!

I made these several months ago and decided I wanted to share this delicious all natural protein packed and energy filled snack with all of you.

This snack literally takes 10 minutes and can last days depending on how often you sneak one in. I always pop a couple in 30 minutes before a workout for extra long lasting energy.

PEANUT BUTTER POWER BALLS

Chop 1/3 cup of raw almonds

Chop 1/2 cup dried apricots

Pour 1/2 cup of whole uncooked oats in your measuring cup and set aside.

In a small sauce pan over medium heat pour in

1/2 cup of LOCAL honey (for all you allergy ridden Austinites) I used ROUND ROCK honey

1/2 cup of all natural peanut butter (real peanut butter should only have 1 ingredient, PEANUTS)

Let the honey and peanut butter melt together.

Once the Peanut butter and honey melt together add your 1/2 cup of raw uncooked oats, 1/3 cup of almonds, 1/2 cup of dried apricots and stir until it all mixes. Once it is cool enough to touch roll into small balls and place in the fridge for 30 minutes.

You will have a delicious powerful SNACK before your workout!

Door Step BOOT CAMP

Have you sung this toon.........."I really need to workout today.......oops its 8:00pm and I still have not made dinner, bathed the kid, ironed my shirt, washed dishes, or kissed my husband/wife!"
Geez where did the day go? The week went, and now the New Year is here!
Ever wondered when and how you are going to fit a workout in? This year Fit Foodie McCoy a certified group trainer is bringing fitness to your door step. With all the materials to be set up at the end of your street. Day or night, weekday or weekend that imaginary workout you keep putting off will become a reality and so will those biceps and that 6 pack.
Last Sunday in the rain I held a neighborhood boot camp in my very own neighborhood. I had some serious attendees as they drove in from Wimberley to join my fellow neighbors. They endured 60 minutes of core conditioning, strength training, and endurance exercises. Along with a meal plan for an evening. The boot camp included many exercises that can be done on your own throughout the week, no equipment needed just using your own bodies resistance.
No more driving to the gym or imagining the drive to the gym, no more stressing over when you will check this task off of your list. The gym comes to you, the certified trainer comes to you and before you know it swim suit season will be coming to you.
So I ask you, do you live in a neighborhood or an apartment complex? Do you know 1 or 2 neighbors? Do you want a convenient way of getting your workout in for the week?
Round up a few neighbors, come up with a day and time and contact fitfoodiemccoy@gmail.com to schedule your next neighborhood ASS WHOOPING!!!

The Med Chef

The power of CURRY!!!

The other night I made curry turkey burgers on a bed of lettuce and topped with steamed spinach a great protein packed food with tzatziki and a side Greek salad. Curry power is low in sodium and cholesterol and packed with flavor.

Curry Turkey Burger:

We used lean ground turkey diced onion, mushroom, and a tblsp of curry powder. Form into patties and bake them in the oven at 325 for about 20-25minutes.

Tzatziki:

Fat Free FAGE Greek yogurt, diced cucumber and cumin

Greek Salad:

Diced tomato, green bell pepper, red onion, and cucumber. 1/2tblsp of olive oil, and juice of one lemon, mix well and top with pepper.

Final assembly:

Bed of lettuce, place the burger on top of lettuce, top the burger with the steamed spinach and tzatziki. Serve the salad on the side.

Serve and enjoy this protein packed meal, which will keep you satisfied for the rest of the evening.

100 Calorie Garlicky Sweet Potato Soup

As most of you know I am a local food broker and as most of you don't know I am also a Personal Trainer. I feel that the two titles play a very important roll in peoples lives. Promoting local food is so important not only for our economy but for our health. Knowing what food is available and when it is available helps you plan meals which can not only be nutritious but also delicious. As a personal trainer I help guide people in the right direction when is comes to being healthy, staying fit, and enjoying good nutritious food.

This year my focus is to bring my two worlds together. Each week my blog will consist of food recipes using local artisans, seasonal items, nutritious ingredients or quick commercial break workouts. I hope this blog brings good information and ideas to those who buy local products, make local products, or just want to live a healthy and fit lifestyle.

100 Calorie Garlicky sweet potato soup

1 roasted garlic bulb

1 onion chopped

10oz of uncooked sweet potato peeled and chopped

4 cups of low sodium chicken broth

4 oz of string beans finely chopped

pepper

low fat Greek yogurt

1 tbsp fresh chives

In a heavy bottom pan put in 1 tblsp olive oil and add the sweet potato, onion and cook for 5 min. Add the stock and bring to a boil, cover with a lid and reduce the heat. Simmer for 10 min. Add green beans and the roasted garlic and simmer for another 10 min. Once everything is cooked pass through a blender or food processor and return to your rinsed out pan. Serve in your 4 soup bowls and swirl a spoonful of Greek yogurt and diced chives on top and ENJOY!