Kristen's" Fitness Is A Lifestyle" Daily Tips

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     Makes 4 servings     Ingredients 1 teaspoon extra-virgin olive oil 1 shallot, finely chopped 2 ounces Spanish chorizo (see Tips) or turkey kielbasa, diced 1 teaspoon chopped fresh thyme 1 pint grape tomatoes, halved 1/2 cup dry white wine, divided 1 15-ounce can great northern beans, rinsed 1/2 teaspoon salt, divided 1 1/4 pounds cod, cut into 4 pieces Freshly ground pepper, to taste Preparation Preheat 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 d

 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 Ingredients 1 tablespoon extra-virgin olive oil 8 ounces chicken tenders, cut into bite-size chunks 1 small zucchini, finely diced 1 large shallot, finely chopped 1/2 teaspoon Italian seasoning blend 1/8 teaspoon salt 2 plum tomatoes, chopped 1 14-ounce can reduced-sodium chicken broth 1/4 cup dry white wine 2 tablespoons orzo, or other tiny pasta, such as farfelline 1 1/2 cups packed baby spinach Preparation Heat 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

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 EAT FOR YOUR HEALTH!!!!

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 Radishes Cauliflower Do you have a p

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 Dressing 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.

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

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 Macronutrients:  21g Carbohydrates 10g Protein 5g Fat 7g Fiber

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 - p