So, the way to this girl's heart is through her stomach...by way of a GOOD popcorn. I know that this may sound absolutely absurd, but it is the truth. I am getting a tin of Garrett's Popcorn from my Mom for my birthday...it should be delivered today and I cannot even being to tell you how excited I am to indulge myself this weekend :)
However, I decided that since I love my popcorn SO much I wanted to find a recipe for Clean Caramel Popcorn since it is my favorite. My go-to recipe website is The Gracious Pantry and low and behold...there was a clean eating caramel popcorn recipe....so I though that I would share!
Clean Eating Caramel Popcorn
Ingredients
1/4 cup almond butter or peanut butter
1/2 cup honey
8-10 cups popped popcorn
Directions
Tip: Read through the steps first so you know what you to. You’ll need to work quickly.
Step 1 – In a small pot, warm the honey on high heat. Bring it to a boil.
Step 2 – Let it boil up in the pot about 1 inch and then quickly remove from heat.
Step 3 – Stir in nut butter with a whisk and whisk until smooth. Should be “pourable”.
Step 4 – Pour over the popcorn and mix with a spoon. The mixture is hot, so don’t be tempted to mix with your hands. I learned that the hard way (Duh!!).
Step 5 – Let it all sit and cool. To me, it tastes better cold. But that could just be me.
Eat and Enjoy!
So go and check out The Gracious Pantry if you haven't already! Tiffany posts TONS of great, healthy recipes :)
Showing posts with label Clean Eating. Show all posts
Showing posts with label Clean Eating. Show all posts
Thursday, September 29, 2011
Thursday, August 11, 2011
Clean Eating Enchiladas
Ok, so I absolutely LOVE Mexican food...it is by far my favorite. I was looking for a good, HEALTHY enchilada recipe and I came across this one on http://lovestoeat.wordpress.com/. You should definitely check it out! It was absolutely amazing! I actually prepared it the night before and put it in the fridge overnight. I ended up baking it at 350* for 45 minutes and ahhhh! I cannot wait to make it again! Enjoy :)
Clean Eating Enchiladas
Ingredients:
5 medium whole-wheat tortillas (5-6″ each)
1 cup shredded extra sharp low-fat cheddar cheese
Fresh cilantro or parsley, chopped, for garnish
Chicken mixture:
3 cups shredded or chopped cooked chicken breast
4 oz green chiles, chopped
1 tsp hot sauce
1 tsp garlic powder
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground black pepper
1/4 tsp sea salt
Sauce:
15 oz all-natural tomato sauce
2 cloves garlic, minced
1 1/2 tsp chili powder
1/4 tsp sea salt
1/2 tsp ground black pepper
Directions:
Preheat oven to 350*.
Combine all chicken mixture ingredients in a large nonstick pan over med-high heat and cook until heated through, about 5 minutes. Remove mixture from pan and set aside.
Combine sauce ingredients in the nonstick pan; set over medium heat and cook until warm, about 10 minutes.
Spread a thin layer of sauce on the bottom of a baking dish. Divide chicken mixture evenly among tortillas. Fold sides over and place seam-side down in the casserole dish. Top enchiladas evenly with remaining sauce, and sprinkle with cheese. Bake in center of oven for 20 minutes. Sprinkle with cilantro or parsley when serving, if desired.
Clean Eating Enchiladas
Ingredients:
5 medium whole-wheat tortillas (5-6″ each)
1 cup shredded extra sharp low-fat cheddar cheese
Fresh cilantro or parsley, chopped, for garnish
Chicken mixture:
3 cups shredded or chopped cooked chicken breast
4 oz green chiles, chopped
1 tsp hot sauce
1 tsp garlic powder
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground black pepper
1/4 tsp sea salt
Sauce:
15 oz all-natural tomato sauce
2 cloves garlic, minced
1 1/2 tsp chili powder
1/4 tsp sea salt
1/2 tsp ground black pepper
Directions:
Preheat oven to 350*.
Combine all chicken mixture ingredients in a large nonstick pan over med-high heat and cook until heated through, about 5 minutes. Remove mixture from pan and set aside.
Combine sauce ingredients in the nonstick pan; set over medium heat and cook until warm, about 10 minutes.
Spread a thin layer of sauce on the bottom of a baking dish. Divide chicken mixture evenly among tortillas. Fold sides over and place seam-side down in the casserole dish. Top enchiladas evenly with remaining sauce, and sprinkle with cheese. Bake in center of oven for 20 minutes. Sprinkle with cilantro or parsley when serving, if desired.
Wednesday, July 27, 2011
Honey Chicken Kebabs
I found this recipe at http://www.cleaneatingclub.com/ and it sounds amazing! I am having a cookout and party on Saturday night and I will DEFINITELY be making these! A LOT better than hamburgers and hot dogs :)
Honey Chicken Kebabs
Ingredients:
•1 1/2 lb. boneless, skinless chicken breasts cut into bite-size
•2 medium zucchini trimmed and sliced into bite-size pieces
•1 medium bell pepper de-seeded and cut into bite-size pieces
•1 red onion cut into 8 wedges
•2 tbsp. lemon juice
•1 tbsp. honey
•1 tbsp. olive oil
•1 tsp. Dijon-style mustard
•1 clove garlic, crushed
•2 tsp. fresh thyme (can use 1/2 tsp. dried thyme if you don’t have fresh)
•1/4 tsp. salt
•1/4 tsp. black pepper
•16 cherry tomatoes
•8 metal or wooden skewers*
Directions:
1.In a large mixing bowl, combine lemon juice, honey, olive oil, mustard and crushed garlic. Stir in thyme, salt, and pepper. Add chicken, zucchini, bell pepper and onion. Toss until well coated. Let marinate in the fridge for 1 hour.
2.Preheat grill to medium. Thread the chicken and vegetables onto the skewers. Save the marinade mixture.
3.Grill on medium. Turn the kebabs every few minutes to make sure they cook evenly. Brush with reserve marinade mix every few minutes as well. Grill until juices run clear when chicken is pierced with a knife, approximately 10 to 12 minutes.
*You will want to soak wooden skewers for approximately 10 minutes or so in cold water before using. This will prevent the skewers from burning.
Nutritional Info:
4 servings
Calories: 289; Fat: 6g; Cholesterol 99mg; Sodium: 145mg; Potassium: 838mg; Carbs: 18g; Fiber: 3g; Protein: 41g
Honey Chicken Kebabs
Ingredients:
•2 medium zucchini trimmed and sliced into bite-size pieces
•1 medium bell pepper de-seeded and cut into bite-size pieces
•1 red onion cut into 8 wedges
•2 tbsp. lemon juice
•1 tbsp. honey
•1 tbsp. olive oil
•1 tsp. Dijon-style mustard
•1 clove garlic, crushed
•2 tsp. fresh thyme (can use 1/2 tsp. dried thyme if you don’t have fresh)
•1/4 tsp. salt
•1/4 tsp. black pepper
•16 cherry tomatoes
•8 metal or wooden skewers*
Directions:
1.In a large mixing bowl, combine lemon juice, honey, olive oil, mustard and crushed garlic. Stir in thyme, salt, and pepper. Add chicken, zucchini, bell pepper and onion. Toss until well coated. Let marinate in the fridge for 1 hour.
2.Preheat grill to medium. Thread the chicken and vegetables onto the skewers. Save the marinade mixture.
3.Grill on medium. Turn the kebabs every few minutes to make sure they cook evenly. Brush with reserve marinade mix every few minutes as well. Grill until juices run clear when chicken is pierced with a knife, approximately 10 to 12 minutes.
*You will want to soak wooden skewers for approximately 10 minutes or so in cold water before using. This will prevent the skewers from burning.
Nutritional Info:
4 servings
Calories: 289; Fat: 6g; Cholesterol 99mg; Sodium: 145mg; Potassium: 838mg; Carbs: 18g; Fiber: 3g; Protein: 41g
Tuesday, July 26, 2011
20 Habits That Make You Fat
20 Habits That Make You Fat
Many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.
FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the fat-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine—and lose your belly without ever dieting again.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.
*COPIED FROM http://www.yahoo.com/
Many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.
FAT HABIT #1: Eating "low-fat"
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the fat-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine—and lose your belly without ever dieting again.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.
*COPIED FROM http://www.yahoo.com/
Monday, July 25, 2011
Roasted Chicken Breast with Red Potatoes and Asparagus
So this recipe sounds amazing...I might be making this for dinner one night this week!
Roasted Chicken Breast with Red Potatoes and Asparagus
Clean Eating at it's Best!
45 Minutes to Prepare and Cook
Ingredients
Directions
Preheat oven to 400 degrees and spray a large baking dish with cooking spray.
Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary and pepper.
Bake for 20-30 minutes, turning occasionally until tender.
Serves 8. Pairs perfectly with a simple green salad
Recipe submitted by SparkPeople user HEATHEN.GIRL.
Clean Eating at it's Best!
45 Minutes to Prepare and Cook
Ingredients
- Cooking Spray
- 3 lbs boneless, skinless chicken breast, chopped into 2 inch cubes.
- 2 lbs red potatoes, chopped into 2 inch cubes
- 1.5 cups chopped roma tomatoes
- 1 bunch asparagus, trimmed and cut into 1 inch pieces.
- 3/4 c. fresh basil, chopped
- 8 cloves garlic, thinly sliced
- 2 tbsp olive oil
- 1 tbs chopped fresh rosemary
- Ground pepper to taste
Directions
Preheat oven to 400 degrees and spray a large baking dish with cooking spray.
Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary and pepper.
Bake for 20-30 minutes, turning occasionally until tender.
Serves 8. Pairs perfectly with a simple green salad
Recipe submitted by SparkPeople user HEATHEN.GIRL.
Friday, July 1, 2011
So what is this BEACHBODY stuff???
So I have had many people ask me what this Beachbody stuff is...well, I know how much you all LOOOOOOOOOOOOVE to read (notice the sarcasm?), here is a video that will tell you a little bit more about what I do!
So, did you like what you saw? Do you want to change lives while bettering your own? Then sign up for The Bombshell Dynasty!!
Friday, June 24, 2011
10 Exercise Myths That Won't Go Away
10 exercise myths that won't go away
By Madison Park, CNN
(CNN) -- We're all looking to maximize results while minimizing time and effort in the gym. That search for shortcuts has translated into a lot of myths about exercise.
CNN.com asked exercise physiologists, trainers and nutritionists about their most hated exercise myths.
Consider these the 10 persistent myths of fitness.
10) Your cardio machine is counting the calories you're burning.
"It doesn't mean anything," said Mark Macdonald, personal trainer and author of "Body Confidence" about the calorie numbers spit out by the cardio machine.
Some machines don't even ask for your weight or sex.
"It's not asking your body composition," he said. "If you're at 18% body fat, you're going to burn a lot more than if you're female at 35% body fat."
And how many people know their body fat percentage?
The number calculated by your machine is likely not accurate.
9) Women shouldn't lift weights because it'll make them bulky.
This one drives Alice Burron, a former female bodybuilder, crazy. She would spend four to five hours a day when she competed, trying to build muscles.
"You really have to overload those muscles to create bulk," said Burron. "It's very, very difficult."
Women have too much estrogen to build large amounts of bulk. Guys build muscles faster because they have testosterone.
So ladies, don't fear the barbells. Strength training helps decrease body fat, increase lean muscle mass and burn calories more efficiently.
The government's 2008 Physical Activity Guidelines for Americans recommended muscle-strengthening physical activity on at least three days of the week for kids and two or more for adults.
8) Heart rate monitors will let you know how hard you're working.
Heart rate monitoring is a flawed science.
The better detector of how hard you're working is not the newest, gee-whiz tech device, but your own body.
"The perceived exertion, your own sense of how hard you're working is a much more reliable of exercise intensity," said Matt Fitzgerald, senior editor of Competitor group.
Perceived exertion means it's your estimation of how hard you are working out and surprisingly, it's very accurate, he said.
"Your perception of your limit can change over time. So yeah, even your own perception isn't perfect. It's still better than heart rate monitor," Fitzgerald said.
Heart rates could falter depending on what kind of exercise you're doing.
The talk test can measure how intensely you're working out depending on whether you can talk in full sentences, short phrases or if you're barely able to muster a few words.
"It's best to learn to recognize your body's signals and get a better control of your effort," said Alex Hutchinson, author of "Which Comes First: Cardio or Weights."
7) Your weight is the end all, be all.
Newbies hit the gym, and then weigh themselves every day on the scale.
Week-after-week, they see nodownward trend on the scale and get impatient.
People starting saying, "I haven't lost any weight. This is pointless, I'm not accomplishing anything," said Hutchinson.
After a few months of increased exercise, they are healthier because they've reduced risk factors such as blood sugar levels. Even though a person may not be losing weight, his health has improved in ways that might not be measured.
"They're stuck in this paradigm that weight is the ultimate barometer for fitness. They don't realize the progress they've made and give up."
6) Low-intensity exercise burns more fat.
In general, low intensity exercise has its place -- it's less stressful on joints.
The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.
It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said.
The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher and that is the bigger picture.
When your body has burned up all the carbs, it starts burning fat.
"You can ignore zones and pay attention to how many calories you burn, which ultimately determines how much body fat you're going to lose," Fitzgerald said.
5) Chug a protein shake after workout.
"It's eating another meal," said Macdonald, a personal trainer who helped TV host Chelsea Handler get in shape.
Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."
"You're better off eating real food," he said.
The products are more processed. The best way to get protein is through foods such as a turkey sandwich, Greek yogurt with nuts and fruit.
Martin Gibala, chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, agrees. "Protein sources in real food are Number 1. Cheaper and real food may provide other benefits, vitamins and minerals. And some of the components in food may act synergistically in ways we don't understand."
"When we isolate the compound we think works, it's not as good as the real foods."
4) You can spot reduce for tight abs or toned arms.
You may have crunched in vain.
You won't see muscle definition or a nice six-pack despite how many crunches you do, because of the layer of fat resting on top of your muscles.
"Don't focus on a body part. Try to get them all," said Burron, a spokeswoman for the American Council on Exercise. "You might have beautiful triceps -- it may not be flopping all over the place. Until the fat is gone, most people wouldn't know it's there."
3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of the day.
The gym doesn't negate a bad diet.
Also, emerging research suggests that if you're sedentary most of the day, it may not matter how hard or often you exercise.
People who spend more time sitting during their leisure time have an increased risk of death, regardless of daily exercise.
In a study of more than 123,000 healthy people, the American Cancer Society found that women who spent more than six hours a day sitting were 40 percent more likely to die sooner than women who sat less. Men who sat more had 20 percent increased risk of death.
Essentially, those who sit less, live a longer life than those who don't.
2) No pain, no gain.
"The ongoing perception is that people need to feel pain through the entirety of their workout or they're not getting the benefit -- that one's very frustrating to me," said Burron, a personal trainer. "You shouldn't be exercising at a level of pain ever."
Feeling discomfort during a workout is OK.
"If it's so intense you're thinking of passing out, you can't continue this session for longer, then it's too difficult and you're at increased risk for injuries or burnout," Burron said.
"You want to exercise smarter, not harder," she added. "That's the premise. You don't have to kill yourself. You just have to be smart about it."
1) Stretching will help prevent injuries.
A growing number of studies challenge the entrenched assumption that stretching helps prevent injuries.
"The way we were taught to stretch, to try to touch your toes -- there's little evidence it prevents injuries," Hutchinson said.
A review published in 2007 of 10 randomized studies about stretching after or before physical activity found that "muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults."
Static stretching is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips.
A study presented this year at the American Academy of Orthopaedic Surgeons found that such static stretching before a run neither prevents nor causes injury.
Then a study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance. Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions. This type of dynamic stretching is different from clutching your limbs, because it focuses on movement. A study published in the Journal of Strength & Conditioning Research found professional soccer players who practiced dynamic stretching had higher range of motion than when they practiced only static stretches. While toe-touches and extra flexibility might be required in gymnastics or figure skating, it's irrelevant for more everyday activities like basketball or weightlifting.
By Madison Park, CNN
(CNN) -- We're all looking to maximize results while minimizing time and effort in the gym. That search for shortcuts has translated into a lot of myths about exercise.10) Your cardio machine is counting the calories you're burning.
"It doesn't mean anything," said Mark Macdonald, personal trainer and author of "Body Confidence" about the calorie numbers spit out by the cardio machine.
Some machines don't even ask for your weight or sex.
"It's not asking your body composition," he said. "If you're at 18% body fat, you're going to burn a lot more than if you're female at 35% body fat."
And how many people know their body fat percentage?
The number calculated by your machine is likely not accurate.
9) Women shouldn't lift weights because it'll make them bulky.
This one drives Alice Burron, a former female bodybuilder, crazy. She would spend four to five hours a day when she competed, trying to build muscles.
"You really have to overload those muscles to create bulk," said Burron. "It's very, very difficult."
Women have too much estrogen to build large amounts of bulk. Guys build muscles faster because they have testosterone.
So ladies, don't fear the barbells. Strength training helps decrease body fat, increase lean muscle mass and burn calories more efficiently.
The government's 2008 Physical Activity Guidelines for Americans recommended muscle-strengthening physical activity on at least three days of the week for kids and two or more for adults.
8) Heart rate monitors will let you know how hard you're working.
Heart rate monitoring is a flawed science.
The better detector of how hard you're working is not the newest, gee-whiz tech device, but your own body.
"The perceived exertion, your own sense of how hard you're working is a much more reliable of exercise intensity," said Matt Fitzgerald, senior editor of Competitor group.
Perceived exertion means it's your estimation of how hard you are working out and surprisingly, it's very accurate, he said.
"Your perception of your limit can change over time. So yeah, even your own perception isn't perfect. It's still better than heart rate monitor," Fitzgerald said.
Heart rates could falter depending on what kind of exercise you're doing.
The talk test can measure how intensely you're working out depending on whether you can talk in full sentences, short phrases or if you're barely able to muster a few words.
"It's best to learn to recognize your body's signals and get a better control of your effort," said Alex Hutchinson, author of "Which Comes First: Cardio or Weights."
7) Your weight is the end all, be all.
Newbies hit the gym, and then weigh themselves every day on the scale.
Week-after-week, they see nodownward trend on the scale and get impatient.
People starting saying, "I haven't lost any weight. This is pointless, I'm not accomplishing anything," said Hutchinson.
After a few months of increased exercise, they are healthier because they've reduced risk factors such as blood sugar levels. Even though a person may not be losing weight, his health has improved in ways that might not be measured.
"They're stuck in this paradigm that weight is the ultimate barometer for fitness. They don't realize the progress they've made and give up."
6) Low-intensity exercise burns more fat.
In general, low intensity exercise has its place -- it's less stressful on joints.
The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.
It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said.
The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher and that is the bigger picture.
When your body has burned up all the carbs, it starts burning fat.
"You can ignore zones and pay attention to how many calories you burn, which ultimately determines how much body fat you're going to lose," Fitzgerald said.
5) Chug a protein shake after workout.
"It's eating another meal," said Macdonald, a personal trainer who helped TV host Chelsea Handler get in shape.
Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."
"You're better off eating real food," he said.
The products are more processed. The best way to get protein is through foods such as a turkey sandwich, Greek yogurt with nuts and fruit.
Martin Gibala, chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, agrees. "Protein sources in real food are Number 1. Cheaper and real food may provide other benefits, vitamins and minerals. And some of the components in food may act synergistically in ways we don't understand."
"When we isolate the compound we think works, it's not as good as the real foods."
4) You can spot reduce for tight abs or toned arms.
You may have crunched in vain.
You won't see muscle definition or a nice six-pack despite how many crunches you do, because of the layer of fat resting on top of your muscles.
"Don't focus on a body part. Try to get them all," said Burron, a spokeswoman for the American Council on Exercise. "You might have beautiful triceps -- it may not be flopping all over the place. Until the fat is gone, most people wouldn't know it's there."
3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of the day.
The gym doesn't negate a bad diet.
Also, emerging research suggests that if you're sedentary most of the day, it may not matter how hard or often you exercise.
People who spend more time sitting during their leisure time have an increased risk of death, regardless of daily exercise.
In a study of more than 123,000 healthy people, the American Cancer Society found that women who spent more than six hours a day sitting were 40 percent more likely to die sooner than women who sat less. Men who sat more had 20 percent increased risk of death.
Essentially, those who sit less, live a longer life than those who don't.
2) No pain, no gain.
"The ongoing perception is that people need to feel pain through the entirety of their workout or they're not getting the benefit -- that one's very frustrating to me," said Burron, a personal trainer. "You shouldn't be exercising at a level of pain ever."
Feeling discomfort during a workout is OK.
"If it's so intense you're thinking of passing out, you can't continue this session for longer, then it's too difficult and you're at increased risk for injuries or burnout," Burron said.
"You want to exercise smarter, not harder," she added. "That's the premise. You don't have to kill yourself. You just have to be smart about it."
1) Stretching will help prevent injuries.
A growing number of studies challenge the entrenched assumption that stretching helps prevent injuries.
"The way we were taught to stretch, to try to touch your toes -- there's little evidence it prevents injuries," Hutchinson said.
A review published in 2007 of 10 randomized studies about stretching after or before physical activity found that "muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults."
Static stretching is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips.
A study presented this year at the American Academy of Orthopaedic Surgeons found that such static stretching before a run neither prevents nor causes injury.
Then a study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance. Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions. This type of dynamic stretching is different from clutching your limbs, because it focuses on movement. A study published in the Journal of Strength & Conditioning Research found professional soccer players who practiced dynamic stretching had higher range of motion than when they practiced only static stretches. While toe-touches and extra flexibility might be required in gymnastics or figure skating, it's irrelevant for more everyday activities like basketball or weightlifting.
Wednesday, April 20, 2011
I know...I have been MIA
I know that I have been MIA for the past few days...please forgive me! But life got crazy for a little while there (between birthday parties, our Eat Clean party, work, and other appointments), but I promise to not disappear for that long again!
Let's start with the weekend, Saturday to be exact! My cousin's little boy turned 2, so me and my parents piled into the car and headed to Meadville, PA for his party. I did very well eating that day, even with all of the unhealthy temptations! I ended up eating a grilled portabella and roasted red pepper panini for lunch (yummo!)...Then there was pizza and cake at the party (I only ate 1 piece of Hawaiian pizza and 2 bites of my cake!). I feel like it was a good food day overall, I considered it my cheat day!
Then, Sunday was the Clean Eating Party...and it was a HUGE success! We had a ton of yummy food and a great turnout! So great in fact, that we have already tentatively planned our next one for Sunday, May 22nd...So mark your calendar! If you want to see pictures, feel free to check out Kati's blog (she has some posted!)
I also got new tennis shoes this week because my old ones were making my workouts painful. I have only done 1 day with the new shoes (Reebok ZigTechs) and so far I can already tell a difference...I will let you know how it goes over the course of the next few days!
On another note...I went to the dentist yesterday and no cavities! Woohoo!
For those of you interested...I will be ordering Insanity within the next couple of weeks, then starting it soon after! If you are interested in joining me...let me be your coach and we can embark on the journey together! Send me a message and we can work something out!
Let's start with the weekend, Saturday to be exact! My cousin's little boy turned 2, so me and my parents piled into the car and headed to Meadville, PA for his party. I did very well eating that day, even with all of the unhealthy temptations! I ended up eating a grilled portabella and roasted red pepper panini for lunch (yummo!)...Then there was pizza and cake at the party (I only ate 1 piece of Hawaiian pizza and 2 bites of my cake!). I feel like it was a good food day overall, I considered it my cheat day!
Then, Sunday was the Clean Eating Party...and it was a HUGE success! We had a ton of yummy food and a great turnout! So great in fact, that we have already tentatively planned our next one for Sunday, May 22nd...So mark your calendar! If you want to see pictures, feel free to check out Kati's blog (she has some posted!)
I also got new tennis shoes this week because my old ones were making my workouts painful. I have only done 1 day with the new shoes (Reebok ZigTechs) and so far I can already tell a difference...I will let you know how it goes over the course of the next few days!
My new shoes.
On another note...I went to the dentist yesterday and no cavities! Woohoo!
For those of you interested...I will be ordering Insanity within the next couple of weeks, then starting it soon after! If you are interested in joining me...let me be your coach and we can embark on the journey together! Send me a message and we can work something out!
Friday, April 15, 2011
Happy Friday!
Well everyone, we made it through another week...YAY! And for me, this is the end of my Week 1 do-over for P90X! Double YAY! I feel awesome and all of my clothes are starting to fit me a lot better. Exciting stuff!
This ALSO means that in 2 days is our Clean Eating Party! Don't forget! It is at my house, and is an open house from 1pm-4pm...We will have lots of HEALTHY snacks...Plus we will be discussing Shakeology and giving out samples. Also, you will be able to sign up for our AWESOME team if you are not already a member. So stop by! Come and visit! Eat some food, and have fun with us! Message me for more info!
But that is all I have for you today! I am sure that I will have TONS to talk about after this weekend (it is jam packed!)...
I am considering starting a quote of the day texting club? Meaning I would send out a motivational quote every morning to anyone that wants it...I used to get them through a provider but most of them had NO meaning to me (they were terrible!)...So message me you phone number if you would be interested! I promise to not spam you...and your number will be kept secret :)
But I am going to leave you with a quote that Kati wanted me to post...
This ALSO means that in 2 days is our Clean Eating Party! Don't forget! It is at my house, and is an open house from 1pm-4pm...We will have lots of HEALTHY snacks...Plus we will be discussing Shakeology and giving out samples. Also, you will be able to sign up for our AWESOME team if you are not already a member. So stop by! Come and visit! Eat some food, and have fun with us! Message me for more info!
But that is all I have for you today! I am sure that I will have TONS to talk about after this weekend (it is jam packed!)...
I am considering starting a quote of the day texting club? Meaning I would send out a motivational quote every morning to anyone that wants it...I used to get them through a provider but most of them had NO meaning to me (they were terrible!)...So message me you phone number if you would be interested! I promise to not spam you...and your number will be kept secret :)
But I am going to leave you with a quote that Kati wanted me to post...
"Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our dark, that frightens us most...
We were born to make manifest the glory of God that is within us.
It's not just in some of us; it's in all of us.
And when we let our own light shine,
we unconsciously give other people permission to do the same.
As we are liberatedfrom our own fear,
our presence automatically liberates others."
~Marianne Williamson, American Author & Lecturer
Tuesday, April 12, 2011
Recipe time!
I promise a good, quality blog later on...something more personal (I do not count my "Why" blog from earlier because that was homework)....However, I found a yummy recipe for one of my FAVORITE appetizers!!! Share time :)
Try it kids! I know I plan on making it sometime this week...
Speaking of clean eating...and clean eating recipes...Don't forget! This Sunday, April 17th me and a few of my fellow BB coaches and teammates are hosting a clean eating party! It is at my house (message me for my address!) and it is an OPEN HOUSE that will be from 1pm-4pm. We will have snacks for you to sample...along with SHAKEOLOGY samples!!! We will also be there to discuss joining the team, and maybe even becoming a Beachbody Coach! It is free to come to our event, and FREE to sign up for the team! Hopefully you can make it...I know that I am super excited to share my experience so far with all of you!
Potato Skins
Who doesn't love potato skins? This is the perfect appetizer for a casual get together or as a healthy snack for the kidlets. Normally, potato skins contain over 500 calories and 33 grams of fat per serving. This recipe has about half the calories and only 4 grams of fat!
Ingredients:
4 (6-8 oz.) baking potatoes
1 tsp. extra virgin olive oil
1/8 tsp. garlic powder
Pinch cayenne pepper
Pinch paprika
1/8 tsp. sea salt
4 slices nitrate free turkey bacon
1 1/2 oz. low fat shredded cheddar cheese
3 Tbsp. green onion, chopped
1/4 c. low fat sour cream
Instructions:
Preheat oven to 425 degrees. Scrub potatoes and pierce several times with a fork. Rub outside of each potato with 1/4 tsp. oil. Place potatoes on oven rack and bake for 1 hour. Let potatoes cool for 1 to 2 hours.
Preheat oven to 425 degrees. Cut potatoes in half lengthwise and scrape out centers, leaving 1/2 in. shell intact. Lightly oil a nonstick baking sheet with oilve oil and arrange potato skins on sheet. Lightly brush them with olive oil and sprinkle with garlic powder, cayenne, paprika and salt. Bake for 10 minutes.
Place small nonstick pan over medium high heat. add bacon and cook, stirring frequently, until lightly crisped, about 3-5 minutes. Transfer bacon to a paper towel lined plate to drain. Sprinkle cheese, bacon and onion evenly over baked shells. Bake for 15 - 18 minutes more until lightly browned. Top with a dollop of sour cream. Serve immediately. Makes 4 (2 shell) servings.
Nutritional information (per 2 shell serving): Calories: 234, Fat: 4 g., Carbs: 39 g., Protein: 13 g.
Try it kids! I know I plan on making it sometime this week...
Speaking of clean eating...and clean eating recipes...Don't forget! This Sunday, April 17th me and a few of my fellow BB coaches and teammates are hosting a clean eating party! It is at my house (message me for my address!) and it is an OPEN HOUSE that will be from 1pm-4pm. We will have snacks for you to sample...along with SHAKEOLOGY samples!!! We will also be there to discuss joining the team, and maybe even becoming a Beachbody Coach! It is free to come to our event, and FREE to sign up for the team! Hopefully you can make it...I know that I am super excited to share my experience so far with all of you!
Sunday, April 10, 2011
Last one for today...Promise!
Ok...so I promise, no more posting after this recipe! They just look so yummy that I could not resist!
Clean Eating Chocolate Chocolate Chip Muffins
(Makes approximately 18 muffins)
(Makes approximately 18 muffins)
Ingredients
1-1/2 cups whole wheat pastry flour
2 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. black pepper
1/4 tsp. sea salt
1/2 cup cocoa powder
1 cup grain sweetened chocolate chips
2 egg whites
1/2 cup agave or honey
1/4 cup safflower or avocado oil
1/2 cup unsweetened almond, soy or rice milk (cow’s milk will work too)
1-1/2 cups whole wheat pastry flour
2 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. black pepper
1/4 tsp. sea salt
1/2 cup cocoa powder
1 cup grain sweetened chocolate chips
2 egg whites
1/2 cup agave or honey
1/4 cup safflower or avocado oil
1/2 cup unsweetened almond, soy or rice milk (cow’s milk will work too)
Optional
2 tsp. peanut butter per muffin
2 tsp. peanut butter per muffin
Directions
- Preheat oven to 350 degrees F.
- Line your muffin tin with muffin/cupcake papers
Step 1 – In a medium mixing bowl, whisk together the flour, baking soda, cinnamon, pepper, salt, cocoa powder and chocolate chips (Coating the chocolate chips in flour helps keep them from sinking to the bottom of your muffins during baking).
Step 2 – In a large mixing bowl, whisk together the egg whites, agave or honey, oil and almond milk.
Step 3 – Pour the flour mixture into the liquids and blend well with a wooden spoon.
Step 4 – Fill your muffin papers half way with batter and place in the oven. If you want the peanut butter centers, fill the papers a 1/4 of the way (being sure to evenly distribute the batter over the bottom of the muffin paper), drop the peanut butter in the center, then cover the peanut butter entirely with the rest of the batter. If you use the peanut butter, your muffin papers will be closer to 3/4 full.
Step 5 - Bake for 20-30 minutes. Test with a knife or cake tester. Be aware that you may pull out some melted chocolate from the chocolate chips. So examine it carefully to see if it’s melted chocolate or raw batter if the stick or knife does not pull out clean.
Step 6 – Cool on a wire rack and serve.
Eat and Enjoy!
(credit to www.thegraciouspantry.com)
It's Recipe Time!!!
So, this looks SUPER yummy! If I make this, who is coming over for dinner???
Mediterranean Stuffed Chicken Breasts
Nutritional Information
- Amount per serving
- Calories: 210
- Fat: 5.9g
- Saturated fat: 1.9g
- Monounsaturated fat: 2.3g
- Polyunsaturated fat: 1g
- Protein: 35.2g
- Carbohydrate: 1.8g
- Fiber: 0.5g
- Cholesterol: 98mg
- Iron: 1.3mg
- Sodium: 266mg
- Calcium: 43mg
YIELD: 8 servings (serving size: 1 stuffed chicken breast half)
Ingredients
- The 5 Ingredients
- 1 large red bell pepper
- 1/4 cup (1 ounce) crumbled feta cheese
- 2 tablespoons finely chopped pitted kalamata olives
- 1 tablespoon minced fresh basil
- 8 (6-ounce) skinless, boneless chicken breasts
Preparation
- Directions: Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and finely chop. Prepare grill to medium-high heat. Combine bell pepper, cheese, olives, and basil. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on each side or until done. Remove from grill; cover loosely with foil, and let stand 10 minutes.
Happy Sunday!
So, yesterday was our Super Saturday Event...and it was a blast! It was great to meet other coaches in the area and to hear their stories. It was very inspirational for a new coach like me :) Plus it was fun to work out with everyone! Here is a picture of everyone (courtesy of Kati Heifner)..
But I am finally not sick anymore! Yayyyy! Feels SO good to get back into my routine. I decided to start ALL over again, so today was day 2! Cardio X may be one of my favorites...besides Shoulders and Arms/Ab Ripper X. :)
So I am SUPER excited about our AWESOME open house event next Sunday! It is at my house (2275 Bernard Street, Pittsburgh, PA 15234) from 1pm to 4pm. Me and a few other coaches will be here to tell you all about our new Fit Club that we are starting, and we will be here to answer your questions about Beachbody products! We will also have SAMPLES of Shakeology, along with other clean foods (and yes, we will share our secret recipes). Come and learn about how you can eat clean foods that DON'T taste like cardboard...and how we can help you transform your life! Plus there will be prizes, and who doesn't like to win stuff?? :)
On another note...it is absolutely BEAUTIFUL outside today! Maybe spring is finally here :)
Friday, April 8, 2011
It is a short post kind of day
Well everyone, today is going to be a short post kind of day. No "go get 'em tiger" post...just a simple recipe that I want to share.
For those of you that don't know...I am an Irish girl...and by that I mean through and through. there is no denying it. Now, with that being said, I love potatoes. I could LIVE off of potatoes (but we know this is no good!). I found this recipe on http://www.cleaneatingmag.com/ (check it out, they have some good stuff!)...and it sounds fantastic. I think this girl is eating potato for dinner tonight...
For those of you that don't know...I am an Irish girl...and by that I mean through and through. there is no denying it. Now, with that being said, I love potatoes. I could LIVE off of potatoes (but we know this is no good!). I found this recipe on http://www.cleaneatingmag.com/ (check it out, they have some good stuff!)...and it sounds fantastic. I think this girl is eating potato for dinner tonight...
Steamed New Potatoes with Olive Oil, Parsley & Chives
Smaller spring potatoes, also known as new potatoes, tend to be sweeter, making this an ideal time of year to try a variety other than America’s beloved russet (otherwise known as the Idaho potato). This simple yet elegant presentation will not only complement each entrée on our mix ‘n‘ match menu, it will also sit nicely alongside your lean steak, roast salmon or pork loin chop recipes.
Recipe
Serves: 4
Hands-on time: 5 minutes
Total time: 20 minutes
CATEGORY:
Gluten Free, Under 45 Minutes, Vegetarian
INGREDIENTS:
•1 lb small potatoes (red, white or a combination), halved
•2 tbsp fresh flat-leaf parsley leaves, chopped
•6 chives, chopped
•4 tsp extra-virgin olive oil
•1/4 tsp fine sea salt
•1/8 tsp ground black pepper
INSTRUCTIONS:
1.Fill a pot with 1 inch of water and fit with a steamer basket. Place potatoes in steamer basket and bring water to a boil over high heat. Cover and cook until potatoes are tender, 10 to 15 minutes.
2.Transfer potatoes to a large bowl. Add parsley, chives, oil, salt and pepper and toss gently. Serve hot.
Nutrients per 4-oz serving: Calories: 140, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 20 g, Fiber: 2 g, Sugars: 0 g, Protein: 3 g, Sodium: 130 mg, Cholesterol: 0 mg
Nutritional Bonus: (gotta love the healthy bonus!)
Enjoy! And if you happen to try it before me, let me know how it is... :)
Potatoes are definitely not empty calories. In fact, they’re a good source of vitamins B6 and C, as well as potassium, an essential mineral that helps regulate heart function, blood pressure and nerve and muscle activity. Enjoy a 4-oz serving of potatoes today for 12% of your potassium intake!
Enjoy! And if you happen to try it before me, let me know how it is... :)
Thursday, April 7, 2011
It is official....
Last night, I signed up to be a Beachbody coach...and I am SO excited! And even MORE good news...I am finally feeling better, so I am ready to start bringing it again!
So I decided last night that I am going to share more of my story...why I am so anxious to transform myself into a healthier, more fit person. I should probably start at the beginning...
When I was in high school, I was a cheerleader and in TOP shape. I never weighed more than 105 lbs and I was solid muscle. Then everything went downhill. Over Christmas break during my senior year, I came down with mono. NOT FUN. Now, I know that people get this everyday, but every person reacts to it differently, just like anything else. I was out of school for 2 months...I lost a lot of weight (down to 90 lbs at one point), and I was unable to eat or drink anything because my throat was swollen shut. It was a terrible, terrible experience.
I have never fully recovered from my "episode". Having mono destroyed my immune system and also my metabolism. In other words, I am really susceptible to getting sick (hence my head cold right now), and I gain weight the second that I look at a cookie. It has been really hard to adjust to because I was always able to eat anything that I wanted and I would NEVER gain a pound. That is not the case anymore...
So I have made the decision that I am going to make a huge change in my life. I am taking control of my metabolism whether it likes it or not, and I am not going to let those tempting, sugary foods to attach themselves to my hips! That is where P90X and Beachbody, along with my AMAZING support team come into play!
I have adopted a healthier lifestyle...eating only clean foods (yeah, I sneak in a little bit of the other stuff, but it is the minimal amount and I work it off in my workout anyway!) and giving up some of the thing that I have relied on to get by...for example...
Yep! I gave up coffee aka my fuel to get through the day...cold turkey! I had the typical headaches, but I just worked through it and learned to LOVE water and all of the delicious, calorie free, good for me additives that I can put into it (love my Xtend!).
My daily bagel and cream cheese from Brueggers! I used to get this with my coffee...now my breakfast is a protein shake and a banana, along with a multi vitamin. And let me tell you, I am definitely not reaching for a snack at 9 am like I used to after my bagels!
Lastly, I STOPPED MAKING EXCUSES!!!! "I am too busy"..."I am tired"..."I have to do the dishes"..."My house needs cleaned"...All of these things can wait! My health is my #1 priority now, even if that means putting off the chores until AFTER I "Bring it" with my new best friend Tony. Granted I have had to step back because of being sick, but I am so anxious and excited to get back into things!
I am so glad that I have such an AMAZING and SUPPORTIVE team around me to keep me going...Because motivation is key, no matter what it is! Even though I don't know most of them, I love them all and am SO thankful that they are in my life :)
If you are interested in your own transformation journey...let me help you! Together we can move mountains ;)
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