Showing posts from October, 2012

High Protein & High in Essentail Amino Acids

1 large egg
3 egg whites
1/4 tspn sea salt
1/4 tspn ground black pepper
1 tspn extra-virgin olive oil
1/4 cup frozen corn, defrosted
1/4 cup diced tomato
1/8 avocado, thinly sliced
3 leaves basil, chopped
2 slices whole-grain bread, toasted

All eggs, salt, pepper mixed in one bowl
Heat oil in skillet
Add corn and tomato, cook 1-2 minutes
Add eggs, cook another 2 minutes
Top with avocado
Serve w/ toast (optional)

32 grams protein

Baked Cod with Chorizo & White Beans

Baked Cod with Chorizo & White Beans Makes 4 servings Ingredients1 teaspoon extra-virgin olive oil1 shallot, finely chopped2 ounces Spanish chorizo (see Tips) or turkey kielbasa, diced1 teaspoon chopped fresh thyme1 pint grape tomatoes, halved1/2 cup dry white wine, divided1 15-ounce can great northern beans, rinsed1/2 teaspoon salt, divided1 1/4 pounds cod, cut into 4 pieces Freshly ground pepper, to taste PreparationPreheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of…

Comfort Food...Soups On! Recipe for 2

 Vegetable Lover's Chicken Soup
Classic comfort food! In just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.

2 servings, 2 cups each

Ingredients1 tablespoon extra-virgin olive oil8 ounces chicken tenders, cut into bite-size chunks1 small zucchini, finely diced1 large shallot, finely chopped1/2 teaspoon Italian seasoning blend1/8 teaspoon salt2 plum tomatoes, chopped1 14-ounce can reduced-sodium chicken broth1/4 cup dry white wine2 tablespoons orzo, or other tiny pasta, such as farfelline1 1/2 cups packed baby spinach PreparationHeat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bri…

The season for orange, YAMS...the perfect food!

Minerals, something stripped from our foods these days and so important for physiological processes to occur, homeostasis, and muscle contractions the Yam is the perfect food to get your daily dose of mangenese, magnesium, potassium, selenium, zinc, iron, phosphorus, and the yam is lower on the glycemic index compared to a white potato making it less likely to Spike your blood sugar levels.

Here is something to as a side to your protein source such as turkey breast, grilled chicken, grilled filet mignon or a baked white fish.

1 Yam cut into sticks
1 tsp oil

Place the yams in the freezer until frozen
preheat the oven to 350 degrees
spread yams on a sprayed cookie sheet and coat in oil
bake for 40 - 45 minutes until crisp.

Macro nutrients include about 19 grams of carbohydrates / 2 g protein / fat-free / 3 g fiber / 48 g water


Quick Dip

A Fusion client gave me this quick recipe for veggies, low-fat crackers, add to baked potato, to a pita or wrap, etc.

1 16 oz container of OIKOS Organic Greek Yogurt (plain)

1 package (.4 oz) of Hidden Valley Ranch Salad & Seasoning Mix

Stir together right in the yogurt container.

I used the Original Ranch but also picked up the Buttermilk Ranch and the Fiesta Ranch to use later. Greek yogurt is higher in protein, non-fat, lower calorie and you still get calcium and other vitamins. The packet of Ranch is a little high in sodium, but used sparingly and not going overboard with serving size, this makes a really nice treat.

Sunday I used a little dab on my OROWHEAT Pita - filled the pita with alfalfa sprouts, chopped Romaine lettuce, black olives, red peppers, & Roma Tomatoes. It  was very filling and tasty!!!!!

My ready to eat veggies for this week that I will be using the dip with are:

Yellow Squash
Red & Yellow Peppers

Do you have a plan this week?


Easy preparation to a healthy meal

Avocado Salad
Serves 4

large handful of radicchio
large handful of arugula
1 small galia melon
2 ripe avocados
1 tbsp lemon juice
7 oz of fontina, provolone, or gouda cheese (your choice); cut into bite size

5 tbsp lemon-flavored or extra-virgin olive oil
1 tbsp white wine vinegar
1 tbsp lemon juice
1 tbsp chopped fresh parsley

*galia is a melon originating from a cantaloupe-honeydew mix.

Prepare the night before to bring with you to have for lunch. Be sure to add the dressing when you are  ready to eat and not the night before.
And, since it serves 4, you can have this 4 days in a row for a meal that is full of healthy omega-3 fats, monounsaturdated fats, protein, fiber, potassium, magnesium,  B-complex of vitamins, Vitamin E, Vitamin K, and more!

Again, plan, prepare, and be ready to feed your body with nutrition rather than processed, prepackaged foods that weigh you down and rob your energy.

Doesn't Pay To Stop Exercising

Weight it easier gained than lost when exercise is inconsistent. Weight gain caused by not exercising cannot be lost by simply resuming a previous exercise routine. If you stop exercising with the intention of starting again later, you don't get to pick up where you left off. You are likely to gain weight and get stuck with it unless you exercise a lot more. If you are bored with the same routine, change it up...try something new. Take responsibility for your fitness, wellness, and overall health because it's only YOU can make the choice.

The same is true with diet. You can not expect to be able to eat anything you want just because you are working out. For the most part, people overestimate the number of calories expended per workout. Exercise alone doesn't really help you lose a lot of body fat. Most of total body weight loss is due to decrease caloric intake in a safe manner and as long as you don't go below your Resting Metabolic Rate.

If you are exercising 5 -7 …

Healthy & Simple To Prepare Bean Dish

1 16 ounce can of non-fat refried beans
1 15-ounce can pinto beans, rinsed
1/2 cup salsa
2/3 cup shredded Sharp Cheddar Cheese. divide
4 Scallions. sliced

1. Preheat broiler
2. Combine refried beans, pinto beans, salsa, and 1/3 cup cheese into saucepan for about 8 minutes or until cheese in melted.
3. Pour into 2 quart baking dish and sprinkle with remaining 1/3 cup cheese & scallioins.
4. Broil until cheese is lightly brown

Beans, a great source of fiber & protein. This dish serves 4. 1/2 cup serving is 169Kcals
 21g Carbohydrates
10g Protein
5g Fat
7g Fiber

Trail Mix

I was asked by a few of you to post the trail mix recipe that I brought in for the Basic Training League this past Saturday and with alot of leftovers, some of you in other classes were able to sample it.

First, I'm glad you liked it. Trail mix use to be a staple in my diet when I was doing high - mileage marthon training and just running alot more miles than I am now. I would put together a mixture of lots of different dried fruits, nuts, berries, seeds, carobs, etc. With the high mileage running I was also burning off lots of Kcals. My point, trail mix is a high-calorie snack and if you are not burning off alot of Kcals through exercise, you have to watch your portions carefully. That is why I brought in those little pink cups to show  you all the exact portion size, the right amount of Kcals postworkout that also contain the right balance of macronutrients.

My overall goal as your fitness expert and trainer is to empower you all to have better control of how much you eat - po…