Monday, April 28, 2008

Nutrition: Easy protein and Veggie Curry dish

I just came home from 5 days in NYC, and didn't have much in the fridge to eat. So I grabbed:
2 can's of tuna in water
1 package of Mediterranean style frozen mixed veggies
1/4 cup red curry sauce (from Trader Joe's) mixed with 1/4 cup fresh lemon juice
I placed all of the ingredients in a skillet and cooked until the sauce thickened. Absolutely delicious!

Friday, April 18, 2008

Nutrition: Protein Pancakes with cottage cheese

Protein Pancakes with cottage cheese: EVERYONE, even my "non-fitness" friends love these pancakes!
  • 1/2 cup egg whites
  • 1/2 cup oats
  • 1/2 cup low-fat cottage cheese
  • 1/8 teaspoon baking powder
  • 1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
  • Splenda to taste
Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
Pour onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
When pancake bubbles, flip and cook the other side
I like to top mine with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. You can use Splenda to taste.

Wednesday, April 16, 2008

Words of wisdom!

"I am still determined to be cheerful and happy in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances." Martha Washington (1732-1802)
I couldn't have said it better myself!!! Love this quote!

Good vs Bad Food

Click on the title read a really good article written by John Berardi, PhD, CSCS

Tuesday, April 15, 2008

Taking time to take care of YOU!

I often hear from people "I just don't have the time to exercise or eat right; I can't afford a gym membership, or training." Then, in the same sentence, they talk about their favorite TV shows or getting their nails done. If you have time to watch TV,then you definitely have time to exercise. If you are getting your nails done every two weeks or going to the tanning salon, then you have the money to join a gym or at least buy some exercise DVDs.

I gave up regular manicures and pedicures so that I could hire a trainer! Really! I also have a gym membership at a different gym then I work at! Really! I make sacrifices to make sure that I stay healthy and happy. Because without one you can't have the other.
Women are the worst at putting themselves last and taking care of everyone else. The truth of it is this: if you don't take the time to be the best person that you can be, then how good are you going to be to your loved ones? You must put your health and longevity first so that you can be the best mom, wife, partner, daughter, business woman, whatever.... Take the time for yourself. Sit down and really look at where you are spending your free time, or where you are wasting precious time that could be put to good use making you a better YOU! Can you take a walk or jog with your child instead of watching TV? That is great quality time, exercise mixed with wonderful conversation, and it's free! Plant a garden with your family; go surfing together, take a long walk on the beach (also free)! Get active, get moving! One day you will look back and say- I am so glad I spent all that quality time with my loved ones. I can promise that you will not say- I am so glad we watched so much TV together- that was really great. :)

Nutrition: Protein Pancakes with Whey Protein Powder

I just had these this morning; this recipe makes about 3 pancakes:
Approximate Nutrients:
40 grams protein (from the eggs, powder, pancake mix, and soy milk)
29 grams starch (pancake mix)
7 grams of carbs from the protein powder; 7 grams carbs from the applesauce
425 Calories

  • 1/3 cup of Arrowhead Mills Organic Buckwheat Pancake and Waffle mix
  • 1 scoop of Lean Dessert Protein powder in Fresh Cinnamon Roll (or flavor of your choice)
  • 1/4 teaspoon of baking powder1/2 cup egg whites
  • 1/4 cup organic, unsweetened applesauce
  • 1/3 cup organic, unsweetened soy milk
  • stir all dry ingredients together, then add wet ingredients; stir just until smooth
  • fry on a pancake griddle or in a frying pan
  • top with sugar free syrup or strawberries

Saturday, April 12, 2008

Nutrition: My favorite Salad

Being on a restricted calorie diet and training hard for competition makes me a very hungry girl. Since salad greens, peppers, onions, and tomatoes are all free foods, I use a TON of them in my salads. It's very filling and I don't get hungry for at least 2 hours after I eat it! Here is my favorite salad recipe: (All ingredients from Costco)
  • three full handfuls of organic salad greens (from Costco, of course)
  • two handfuls of chopped green, yellow, red, and orange peppers
  • chopped, cooked green beans
  • chopped broccoli and/or dry broccoli slaw
  • diced tomatoes, De-seeded
  • 1/2 of a small avocado, chopped
  • 4-6 ounces of your favorite protein source- chicken, ground turkey, 5 chopped egg whites, or tuna
  • I top it all with a 50/50 mix of lemon juice and Galeo's low-fat miso or Galeo's Caesar dressing-1/4 cup of each.
This is a HUGE salad. If you don't quite have the same appetite as me, reduce it to half, and it will still be really big! I usually make about 5 salads at the same time, so I always have ready in the fridge. I eat at least one of these a day. You can substitute the avocado for olive oil, and mix with vinegar for dressing. Limit the olive oil to one tablespoon.

Thursday, April 10, 2008

Nutrition: French toast recipe

Take two pieces of Ezekiel bread, soak them in 1 cup of egg whites, 2 packets of splenda, a drop of vanilla extract and lots of cinnamon. Put all ingredients in a non-stick pan with some cooking spray and cook until one side is done, then flip and cook though. Top with spray butter, cinnamon, and one packet of splenda. (or sugar free syrup)