Tone and Tighten

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100% Whole Wheat Banana Bread – No Refined Sugar

July 30, 2020

100% Whole wheat banana bread that is made with healthy ingredients for a delicious tasting bread that is low in sugar and low in fat. This recipe uses no refined sugar- the sweetness comes from the bananas and the honey. It tastes just as good as dessert, plus it’s healthier for you. Banana bread makes a great breakfast or healthy snack. 

100 Whole Wheat Banana Bread on Tone-and-Tighten - no sugar100% Whole Wheat Banana Bread – No Refined Sugar

Keep reading for the recipe.

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There are a lot of whole wheat banana bread recipes out there, but most of them call for at least a cup of sugar, which really doesn’t make them healthy at all!

I love this recipe because it doesn’t have any refined sugar, yet it is still sweet from the bananas and honey. Instead of using lots of oil it also uses bananas, yogurt or applesauce. Banana bread you can actually call “healthy” and feel good about it too.

This banana bread really is better than a slice of cake!  Turns out National Banana Bread Day is a real thing and it’s on February 23rd every year. I know I’ll be observing this food holiday from now on.

Hope you enjoy!

 

How Ripe Should Bananas Be for Banana Bread?

In order to have delicious-tasting banana bread you need to make sure you use the “right” bananas, as they are the main ingredient. The more overripe a banana is, the better your banana bread will taste. Unripe bananas usually aren’t as sweet, soft, or flavorful.

Look for a banana that is soft and black, or at least has streaks of black and brown. Usually these bananas have been left on your kitchen counter a little too long for you to want to eat them plain, They look like they are ready for the garbage (or compost pile). Don’t toss them out- make banana bread. The blacker the banana, the sweeter it is. 

If you only have yellow bananas and plan on making banana bread, let them ripen at room temperature for a few days. It may be tricky to plan the ripe bananas for when you want to use them. You can always freeze ripe bananas so you always have some on hand. If you only have barely-yellow bananas, try increasing the honey/sugar by about 1-2 Tablespoons to help with the lack of sweetness from the bananas. 

HOW TO TELL WHEN BANANA BREAD IS DONE

Banana bread usually takes about 35-60 minutes to bake, depending on the size of the loaf and temperature of the oven. You should start keeping an eye on it for the last 5-10 minutes of expected bake time so that you can make sure it is baked to perfection, not under-cooked, soggy, or burned.

Perfectly baked banana bread comes out of the oven slightly brown with a curved top. It should be moist, not flat and mushy. The center of the loaf is the last part of the banana bread that cooks fully, and sometimes the hardest to know when it is done.

If your banana bread looks done on the outside, insert a toothpick an inch or more into the center of the bread. If it comes out clean, then the banana bread should be done. You can also slightly tap the top of the loaf, if it feels firm then it is done cooking. If there is any moisture or it still appears wet in the center, then cook for 5 more minutes and test again with a clean toothpick.  

Be patient and you will soon be enjoying delicious-tasting homemade banana bread.

HOW LONG SHOULD BANANA BREAD COOL BEFORE EATING?

Once your banana bread has finished baking, take it out of the oven and let it cool in the pan for about 5 minutes. Slowly run a plastic knife around the outside edges of the pan to loosen the loaf. Carefully tip it upside down onto a plate. Cool the bread completely before eating if you don’t want it to crumble and fall apart. If you don’t mind a little more of a mess then dig in! 

I hope you enjoy this recipe. It’s healthy, tasty, simple, and the most satisfying banana bread you’ll find.   

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Filed Under: Breakfast, For Kids, Healthy Recipes, Healthy Snack, Made From Scratch, Recipe • Tagged With: banana dessert, best banana bread for kids, bread, dessert, healthy, healthy banana bread, healthy banana recipes, healthy snacks, homemade healthy snacks, low sugar banana bread, no sugar banana bread, snack, whole wheat, whole wheat banana bread

10 of the Best FREE Dance Workout Videos for Weight Loss

April 15, 2020

10 of the very best cardio hip-hop dance workouts on that you can do right at home! Free videos that are perfect for weight loss!

 
10 of the best dance workout videos:
  1. 30 Minute Total Body Cardio Burn Dance Workout
  2. Cardio Dance Workout Celebs Love
  3. Dance Workout for Beginners
  4. Pop Cardio Dance Workout
  5. Dance Party Workout (Burn Calories)
  6. 30 Minute Aerobic Dance Routine
  7. 30 Minute Aerobic Dance Workout
  8. Hip Hop Dance to Tone Abs
  9. 10 Minute Booty Shaking Waist Workout
  10. Cardio/Toning Zumba Strong Workout

Be sure to scroll down to see these videos.

Everyone is unique and everyone has their own style.

I enjoy lifting heavy weights and running outdoors, but I realize those aren’t everyone’s favorite preferred way to workout.

To be honest, it doesn’t really matter what your preferred exercise mode is as long as you do it!

The thing I love about fitness is you can truly find something for everyone… and today is proof of that!

Dancing is a great way to burn tons of calories and with these video workouts, you can do it in the comfort of your own home!

Get your sweat on while you get your groove on with these 10 great dance workout videos (full disclosure – my wife helped me a little bit on this post! She’s loves dance workouts, so I trust her completely!).

Hope you enjoy! Leave a comment below if you try one of these workouts!

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Filed Under: At-Home Workout, Beginner Workouts, Cardio, Dance Workout, Fitness, For Kids, For Moms, Low Impact Workout, Total Body, Video Workout • Tagged With: 10 of the best dance workouts, at home dance workout, at home workout, beginner workout, cardio, dance, dance fitness, Dance workout, dance workout exercises, dance workout routine, dance workout video, dance workout video collection, dancer body workout, fitness, workout for dancer body

Healthy Chocolate Chip Cookies with Kodiak Cakes

March 20, 2019

Healthier chocolate chip cookies made with honey instead of refined sugar. This cookie recipe also uses Kodiak Cakes, coconut oil, and pumpkin puree. A healthier treat that is still just as tasty and the perfect texture. Satisfy your sweet tooth without ruining your diet

Healthy Chocolate Chip Cookies with Kodiak Cakes

Keep reading for the step-by-step recipe instructions and some nutrition info for these Kodiak Cakes chocolate chip cookies. 

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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When I stopped eating refined sugar, I started finding dessert recipes that I could make that would still fulfill my sweet tooth, but not completely wreck my diet or the progress that I had made when it came to giving up sugar.

This recipe has become a staple in our home – we love to make a big batch of cookies and then keep them in the freezer so we can pull one out when the craving hits.

I hope you enjoy these Kodiak Cakes chocolate chip cookies– a healthier treat for those times when you are craving something sweet. 

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Filed Under: Desserts, For Kids, For Moms, Healthy Recipes, Healthy Snack, Made From Scratch, Recipe, Snacks • Tagged With: chocolate, chocolate chip cookie recipe with Kodiak Cakes, chocolate chip cookies, cookies, dessert, easy cookie recipe, family friendly cookies, good for you cookies, healthy, healthy cookie recipe, healthy dessert, honey, honey cookies recipe, Kodiak Cakes chocolate chip cookies, Kodiak Cakes cookie recipe, no sugar cookies, sugar free, sugar free cookie recipe

Healthier Mac and Cheese {Macro Friendly}

January 11, 2019

Creamy, cheesy macaroni and cheese made healthier with whole wheat pasta, whole wheat flour, light cream cheese, skim milk, and reduced-fat cheese. Both kids and adults LOVE this dish!

I will admit that I am a grown man who loves macaroni and cheese. I mean, what’s not to love? Cheese + pasta – does it get any better than that?

Today I wanted to share a lightened up version of macaroni and cheese that you can feel good about eating and serving your family.

Like all the recipes I share, it’s made using simple ingredients you probably have at home right now and is easy to throw together.

How to make healthier mac and cheese:

While this isn’t a dish that I would recommend you eat everyday, it’s definitely a lot better for you than any boxed macaroni and cheese.

  • Start by cooking 12 ounces of whole wheat pasta. You can use elbow macaroni, rotini pasta (like I used in the picture), penne pasta, or any whole wheat variety that you have available. Set cooked pasta aside.
  • While the pasta is cooking, add flour and salt to a separate saucepan and mix together. Add in milk and whisk together.
  • Turn the heat to medium-high and add in cream cheese to the milk mixture. Stir constantly until it starts to boil, then reduce heat to low and let it simmer for 1-2 minutes or until it starts to thicken up.
  • Remove saucepan from heat and add in shredded cheese. Stir until cheese is completely melted.
  • Pour cheese over cooked pasta, mix together, and enjoy!

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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What are the nutrition facts for this healthier mac and cheese?

Macros for this healthier mac and cheese:

15.9 g Protein | 37.5 Carbs | 8.6 g Fat

Want to learn more about macros? Check out this post that is all about macros and how to count them!

 

Want to know what I eat in 4 weeks to lose weight?




Here’s my 4 Week 1500 Calorie Healthy Meal Plan – breakfast, lunch, dinner, and snacks.
Each day is perfectly calculated to 1500 calories by a registered dietitian with balanced macros.
All recipes are family-friendly and budget-friendly – it makes weight loss taste good!

Other things to add to Mac and Cheese:

  • Steamed broccoli
  • Cooked and crumbled bacon
  • Cooked peas
  • Hot sauce
  • Ground beef
  • Cooked and chopped ham
  • Grated Parmesan cheese
  • Diced onion
  • Garlic salt

 

 

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What to serve with Mac and Cheese

Need some healthy main dish ideas? Try one of these:

  • Grilled Chicken Avocado Wraps
  • Grilled Greek Pork Chops
  • Healthy Baked Chicken Nuggets
  • Loaded Vegetable Sandwich
  • Slow Cooker Buffalo Chicken Wraps

 

Print
Healthier Mac and Cheese
Prep time:  5 mins
Cook time:  15 mins
Total time:  20 mins
Serves: 8
 
Ingredients
  • 12 ounces whole wheat elbow macaroni (or your favorite whole wheat pasta)
  • 3 Tablespoons whole wheat flour
  • 1 teaspoon salt
  • 2½ cups skim milk
  • 4 Tablespoons light cream cheese (I used Greek yogurt cream cheese)
  • 2 cups reduced-fat shredded cheddar cheese
Instructions
  1. Cook 12 ounces of whole wheat pasta as directed on package (you can use elbow macaroni, rotini pasta (like I used in the picture), penne pasta, or any whole wheat variety that you have available). Set cooked pasta aside.
  2. While the pasta is cooking, add flour and salt to a separate saucepan and mix together. Add in milk and whisk together.
  3. Turn the heat to medium-high and add in cream cheese to the milk mixture. Stir constantly until it starts to boil, then reduce heat to low and let it simmer for 1-2 minutes or until it starts to thicken up.
  4. Remove saucepan from heat and add in shredded cheese. Stir until cheese is completely melted.
  5. Pour cheese over cooked pasta, mix together, and enjoy!
3.5.3251

Recipe adapted from Malzisfit

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Have you checked out my YouTube channel?

My most popular video is all about how to get rid of muscle knots by yourself – you are going to want to see it!

 

 

 

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Filed Under: Dinner, For Kids, Healthy Recipes, Macros, Recipe, Side dish • Tagged With: food, healthy, healthy recipe, macros, meal, recipe, side dish

70 Healthy On The Go Portable Snacks

January 7, 2019

Make your snacks healthy whether you are at school, work, home, or traveling. Spice up your regular boring snacks with this list of 70 healthy snack ideas on-the-go. Healthy snacking made simple with delicious and easy ideas. 


healthy-portable-snack-ideas-tone-tighten

70 Healthy On The Go Portable Snacks

Keep reading for the list of my favorite to-go snacks.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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I am all about snacking.

There’s something inside my head that makes it nearly impossible to go from one meal all the way to another without getting a case of the munchies.

It’s especially bad when I’m at work; something about running around treating patients all day inevitably leaves me famished.

Today I wanted to share with you 50 of my go-to healthy snacks that I pack regularly to work; they’re perfect for work, school (most go great in lunch boxes), or even just to keep on hand to munch on throughout the day.

Guilt-free snacking? Sign me up. …

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Filed Under: For Kids, For Moms, Healthy Snack, Uncategorized, Vegetables • Tagged With: after school snacks, best healthy snack ideas, best snacks for kids, food, healthiest snacks for work, healthy, healthy snack, healthy snack food, healthy snacks on the go, home, office, on the go, portable, portable snacks, school, skinny, snack, to-go snacks, travel, treat, work

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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