Thursday, February 21, 2013
Eggs Bruschetta A La Mode
Ok so this is by far my favorite breakfast to eat!! If you need additional carbs, add in whole wheat toast or oatmeal!!
5 Eggs whites (1 yoke)
1 serving 99% fat free ground turkey cooked
Raw red/green peppers diced
Homemade Bruschetta (as much as you want, veggies are free food!)
2 Tbsp Reduced Fat Feta Cheese
Cook eggs on stove until almost done
Add in 1 serving cooked ground turkey
Add in red green peppers, spinach, mushrooms, onion and cook for approx. 2 min
Take off stove and after placed on a plate, add homemade bruschetta and top with Feta Cheese!
Enjoy every bite!!!
Thursday, February 14, 2013
If you are a beach body coach or just want to grow your business, these tips will get you to where you need to be to get your name out there... If your serious about your career, go get started and make your business successful!!
Sunday, February 10, 2013
So Saturday was yet another fantastic experience as a beach body coach! It was a Beach Body Challenge Corporate Training Event where coaches and customers that are interested come together and talk about coaching and how to better yourself as a person and in your career. Nathan Farnsworth, a member of beach body's corporate also flew in to help in educating us on how to be more successful! It is so nice to see everyone in person, instead of only talking via facebook and sometimes via phone. There was an amazing turnout and way more people showed than expected, so hopefully our team grows and more people can help in ending the trend to obesity!
Mini Portabella Mushroom Pizza Bites
6 mini Portabella mushrooms (or 2 large Portabella mushroom caps)
1/2 cup marinara sauce (if all you have is a tomato, you can try my Xed Pizza Sauce)
1/2 oz. turkey pepperoni (approx. 6 slices)
2 oz. black olives
3 oz. low-fat Mozzarella cheese
1 egg white
Baked Chicken Egg Rolls
Calories 233 for 2 rolls, 41 carbs,659 mg sodium, 9 g protein, 2 g fat (may be less because these stats were calculated using egg roll wrappers not spring roll (rice paper) wrappers, but I prefer these.)
3 C bagged coleslaw mix-divided
¼ C sliced water chestnuts (about 10 slices)
¼ C green onions
2 teaspoons canola oil
1 TBSP minced ginger
4 cloves of garlic, minced
¼ C grated onion
1 lb of ground chicken breast
¼ tsp of sea salt
2 tsp low sodium soy sauce
1 package of egg roll wrappers (I used the rice paper)
Preheat oven to 425 *, spray a baking sheet with nonstick cooking spray, set aside.
In food processor combine 1 C cole slaw mix, water chestnuts, and green onions, pulse till ground into very small pieces, set aside.
Mince garlic cloves and ginger, grate onion till you have about ¼ cup (it looks like slime)
In extra large skillet on stove top, heat canola oil, at med high—add ginger, garlic and onion and sauté for 2-3 minutes or until tender, add ground chicken and salt, cook until no longer pink.
Add cole slaw mixture along with 2 cups of additional cole slaw mix—saute for 2 more min then add soy sauce—cook for 1 min longer then remove from heat.
Take rice paper pieces and individually run under water and place on plate—when soft, fill with 3-4 TBSP of chicken mixture and wrap/roll until sealed, place on greased baking sheet. Cont until chicken mixture is gone. Spray tops of rolls with cooking spray.
Bake for 20-25 min or until golden crisp looking—under baking will make chewy—reheating in microwave will make chewy as well.
Wednesday, February 6, 2013
Clean Chicken Parmesan
Hands-on time: 15 minutes.
Total time: 45 minutes.
- Olive oil cooking spray
- 2 tsp olive oil
- 1/2 cup white onion, diced
- 1 green bell pepper, seeded and diced
- 2 to 3 cloves garlic, minced
- 2 tsp dried oregano, divided
- 1 28-oz jar crushed organic tomatoes
- 1 tbsp sun-dried tomato paste or organic tomato paste
- 1/2 cup whole-wheat panko bread crumbs
- 1 tbsp reduced-fat Parmesan cheese, grated
- 1/2 tsp dried thyme
- 1/4 tsp sea salt
- 1/4 tsp ground black pepper
- 4 4-oz boneless, skinless chicken breasts, pounded to 1-inch thickness
- 1 tbsp Dijon mustard
- 1/2 cup part-skim mozzarella cheese, shredded
- 8 oz cooked whole-wheat penne (or your favorite pasta)
- 1/4 cup fresh basil, chopped
- Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
- Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft. Add 1 tsp oregano and stir to coat. Cook 30 seconds, until oregano is fragrant. Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, partially cover and simmer 20 to 30 minutes.
- Meanwhile, in a shallow dish, combine panko, Parmesan, remaining 1 tsp oregano, thyme, salt and black pepper. Mix with a fork to combine. Brush both sides of each chicken breast with Dijon. Transfer each breast to panko mixture and turn to coat both sides. Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray. Bake 20 minutes.
- Top each chicken breast with 2 to 3 tbsp tomato sauce and 2 tbsp mozzarella. Return chicken to oven and bake 10 minutes more, until crust is golden brown and cheese is melted and bubbly.
- Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil.
Nutrients per serving: Calories: 439, Total Fat: 12 g, Sat. Fat: 2.5 g, Carbs: 43 g, Fiber: 5.5 g, Sugars: 3 g, Protein: 34.5 g, Sodium: 585 mg, Cholesterol: 70 mg
Monday, February 4, 2013
How to control yourself when you are one of those "TV Snackers"
One thing I have learned to do is when you have a thought to just start snacking, I want you to first directly think about your WHY! WHY are you eating healthy in the first place?? Second, is eating this snack more important than your WHY?!? Lastly, I want you to take that snack and eat it alone at a dinner table... No, Not in front of the TV... Go to your table, put the food in front of you, and what this does is allows you to really focus on what you’re eating... When you’re more focused, you’re less likely to eat as much, if at all.... When you’re in front of the TV or pre occupied, you lose sight of how much you ate, and even how full you are. In a way, it can make you feel guilty, which also helps!! Soon enough, you will find it not important to waste the time to do this and will choose not to give into temptation!!
CLEAN EATING SUPER FOODS TO PURCHASE AT THE GROCERY STORE
When it comes to grocery shopping for healthy foods, many people are unsure of what to purchase. Clean eating is eating healthy without adding preservatives and extra additives that are naturally in the foods. For instance, when you purchase vegetables, do you get them in the fresh produce, canned section, or frozen? If you said fresh or frozen, you are good to go! Canned food especially veges are high in sodium, and is not good for you. If you have a food that was grown and picked from the ground, you are pretty safe with your choices. Those are your fruits and vegetables. If you are picking food that was alive at one time, make sure they are whole and straight from the butcher. Once meat is packaged, there are so many chemicals put into these meats. Also when looking at ingredients, try to have the least amount in the food you are picking. The less ingredients on the nutrition label, the less likely it is bad for you and lesser chance of chemicals and additives put into the food.
So here are some foods that are simple to find that are clean and ready to eat!!
Easy snacks and does not take a lot of time to prep!!! NO MORE EXCUSES FOR BAD FOOD CHOICES!!
Almonds are low in saturated fat and help prevent cancer, help reduce heart attack risk, and lower cholesterol. They are full of minerals such as magnesium, phosphorus, zinc, and fiber, as well as calcium and folic acid.
“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.
These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!
While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.
Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!
Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!
Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.
You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!
These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!
When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!
For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.
Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.
Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health and a lowered risk of cancer!
This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.
Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!
Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!
Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!
I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!
While we have to be increasingly careful about the fish we eat, it’s incredibly healthy for you if you find the good stuff (wild, low mercury). It protects your heart, fights cancer and strengthens your immune system.
This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.
Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)
These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.
This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.
1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.
This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.
Quite possibly one of the most nutritious vegetables you can eat!
These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.
This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.
The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!
Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?
Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!
Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?
These summer time treats are great for digestion and constipation.
While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.
So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.
These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.
This “grain” is actually a seed and is thought to be the only “grain” containing all 9 amino acids making it a complete protein just like meat.
Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.
Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!
These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.
All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!
These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.
These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)
We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.
This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!
The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.
Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.
Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.
Deidra Penrose –Independent Team Beach Body Coach