Welcome to my site...

I am a highly motivated, self driven woman who believes there is no such thing as impossible. You can do whatever you set your mind to if you put in the hard work, sacrifice and don't let any obstacles stop you from accomplishing your goals. You must be healthy mentally, physically and emotionally to have a truly fulfilling life.

Monday, January 30, 2012

Motivation

Do you ever find it hard to find your motivation? Many times we have the desire, but then we postpone our workout with the intention of getting around to it and then life gets in the way. The next thing you know, your day comes and goes and you missed your workout.

One of the best things you can do is create a schedule. Not just for your workout, but for your day. Block out times for work, play, errands, kids... And your workout. If you know that you have a certain time blocked out specifically to workout, you are more likely to follow through.

Another good tip is to try and schedule the same time every day. Most people have a fairly regular schedule and this is not much of an obstacle. However, for some, this can be more of a challenge. If you have a crazy schedule, you can pick 2-3 days to set time aside, with a workout program in place. If that is still too much of a commitment, have a short but intense workout routine, that requires little or no equipment. This is great for people that travel, have hectic schedules, or can only fit in a quick workout on their lunch break. Working with a trainer can help you figure out how to best target your workout to get the most out of it within your schedule.

Keep motivational sayings in sight. You can find an app or have them emailed to you. If you find a quote that strikes a chord with you, write it on your bathroom mirror. Staying positive mentally will keep you on track physically. Most of the time, we quit something we are capable of achieving physically because we talk ourselves out of it mentally.

Lastly, keep pictures progress pictures of yourself up on your bathroom mirror or bedroom door. This will be a daily reminder of where you started and how you are progressing. People have greater success when they have visual stimulation.

Sunday, January 29, 2012

Bank of Time

What if You Won $86,400 Every Day for Life?
Imagine that you had won the following prize in a contest:
Each morning your bank would deposit $86,400 in your private account for your use.

However, this prize has rules, just as any game has certain rules.


The first set of rules would be:

Everything that you didn't spend during each day would be taken away from you.

You may not simply transfer money into some other account. You may only spend it.

Each morning upon awakening, the bank opens your account with another $86,400 for that day.
The second set of rules:
The bank can end the game without warning; at any time it can say,

Its over, the game is over!

It can close the account and you will not receive a new one.


What would you personally do?
You would buy anything and everything you wanted, right?

Not only for yourself, but for all people you love, right?


Even for people you don't know, because you couldn't possibly spend it all on yourself, right?

You would try to spend every cent, and use it all, right?


ACTUALLY, this GAME is REALITY!


Each of us is in possession of such a magical bank. We just can't seem to see it.

The MAGICAL BANK is TIME!


Each morning we awaken to receive 86,400 seconds as a gift of life, and when we go to sleep at night, any remaining time is NOT credited to us. What we haven't lived up that day is forever lost. Yesterday is forever gone.


Each morning the account is refilled, but the bank can dissolve your account at any time.... without warning.


So, what will YOU do with your 86,400 seconds?


Aren't they worth so much more than the same amount in dollars?

Think about that, and always think of this:

Enjoy every second of your life, because time races by so much quicker than you think.


So take care of yourself, be happy, love deeply and enjoy life!


Saturday, January 28, 2012

Is Your Body Your Sanctuary or Your Prison?

One of the things I tell my clients is this... it's your body and you have to live with it for the rest of your life. Think about this. You take care of your car... wash it every week... make sure the oil is changed regularly... you always fill it up with the right kind of fuel... but if it were to break down, you can trade it in, sell it, or even donate it... Why is it that we take better care of our material things than our bodies?

We live in a society where everything is go go go... we don't take the time needed to take care of ourselves. We eat badly. We don't workout. We let our bodies go to waste. The thing is that we can't trade our bodies in when they break down. We can't exchange them for a better model. Yes, we can get liposuction and plastic surgery, but if you think that is going to help you are dead wrong. Don't get me wrong here. I'm not opposed to a little nip and tuck if it gives you that extra boost of confidence. However, we can't expect a surgeon to come in and scrape away 20, 30, 40 years of destruction. Sorry.

What we need to do is take care of our bodies. We need to eat the right foods, in the right proportions. We need to exercise. We need to make our bodies our sanctuary rather than our prison.

What kind of life will we have if we can't play with our children? If we can't pull ourselves our of an emergency situation? If we are filled with medications desperately trying to undo all the damage that we have done? These are all the things that we neglect to think about as we choose to skip out on a workout and a healthy meal, and indulge in a triple decker bacon cheeseburger with extra large fries and a diet Coke.

I don't know about you, but I have always been very involved with my children and now my nephews. I literally will get down on all fours and throw them on my back and give them horseback rides. I will lift them up high and "fly" them around like Superman. I go to the park and run with them. I take my kids hiking, rock climbing, rafting, running... you name it. I don't just do it for me. I do it for them too. I want them to live full, vibrant lives. I want them to be able to feel strong and healthy. I want them to get the most out of life. You can't do that if you are unhealthy and weak.

Your body should not be a prison you live in. It should be your sanctuary. Take care of it so it can be.

Friday, January 27, 2012

Sample Daily Diet - Male

Sample Daily Diet - Male



Breakfast

8 egg whites

Unlimited vegetables

1-1½ cup of carb/starch

Mid-morning

8 oz protein

6 oz carb/ starch

Lunch

8 ounces of lean meat

1½ cup of carb/starch

Unlimited vegetables

Mid-afternoon

8 oz protein

6 oz carb/ starch

Unlimited vegetables

Dinner

8 ounces of lean meat

1½ cup of carb/starch

Unlimited vegetables

Evening

5-6 egg whites

Unlimited vegetables


**No carbs/starch 3 hours before bedtime. **

Thursday, January 26, 2012

Flexibility

This week I started Bikram yoga because I want to be more flexible and detox. I wasn't sure what to expect. I had done yoga here and there and I knew that it would be a great way to increase my flexibility, but I had never done Bikram. I heard that people sometimes get sick, which is supposed to be a good thing because that is a sign of detox. However, even though I wanted to detox, I did not want to get sick. I wasn't sure how I would handle the heat and humidity, even though I grew up in South Florida and should be used to it. I was worried that I may get claustrophobic if I couldn't breathe normally.

Fortunately, I put my concerns aside and went to a class. I signed up for the unlimited yoga for a month to really be able to feel the benefits of it. So far I went for three days and took the fourth day off. I can tell you that it is slightly challenging but awesome! From day one, I could feel my body stretching further than I normally could. I was happy because I was finally able to stretch my hamstrings! I think that by the time I get through this month, I make actually be able to increase my range of motion.

To put things in perspective, this is how much my lack of flexibility was affecting me. My legs have always been the strongest part of my body. One day, I leg pressed about 200 lbs but had a hard time with 40 lbs on a prone leg curl machine! I knew I had to do something. I am excited to see how much of a change I will see after 30 days.

Many times, people neglect to stretch because they want to hurry up and get on with the workout. What they fail to realize is that if their body has a shortened range of motion because they lack the flexibility needed to complete a full movement, they risk injury and they are limiting their progress. Good flexibility improves range of motion, improves motor function, improves posture, and prevents injury. Next time you are getting ready to workout, remember to include time to stretch those muscles!

Saturday, January 21, 2012

My 5K

So I am running my first"official" 5K this year because I want to build up to running a marathon by the end of the year. Granted it should not take me that long to prepare for a marathon, but I want to start small and build myself up. I also want to motivate my daughter and my clients to get involved in events such as these. Therefore I must lead by example.

I have always loved distance running. I prefer running outdoors than on a treadmill any day of the week. However, I have lost touch with my inner runner over the years because I let life happen. I was busy with the kids, my pets, studying, working... you get the picture. I am determined to make things happen this year. Big things. I have been wanting to run a marathon for a number of years now and I have to check this off my list this year... no excuses.

I like the idea of these type of races for a number of reasons. Most of them raise money or awareness of good causes. Getting a large group of people together for a race to the finish line generates a sense of camaraderie. You must commit to them. Knowing that there is a finish line, I think, can be more motivating than simply running without purpose.

I am going to start with the Color Run. Feel free to click here for info. I want to create a team so let me know if you want to join me.


Monday, January 16, 2012

Why I Love Coconut Water

I had heard the benefits of coconut water in passing but never paid much attention. I decided to start making changes to improve my health and fitness levels so I started doing some research. One of the things I found was how amazing coconut water is. For some the taste might be a small adjustment, but absolutely worthwhile! (Besides, there are so many variations on flavors now that there must be one that you will surely love!)

Some benefits of coconut water:
  • Low in calories
  • Low in carbs
  • Low in sugar
  • Fat free
  • High in potassium
  • Low in sodium
  • Lowers high blood pressure
  • Hydrating
  • Carries nutrients and oxygen to blood cells
  • Raise you metabolism
  • Boosts immune system
  • Promotes weight loss
  • Detoxifies
  • Fights viruses
  • Promotes circulation
Why I love coconut water:

The fact that coconut water is high in potassium (prevents cramping), low in sodium, and extremely hydrating is why I feel it's one of the best options for anyone who is active or involved in a fitness program.

Sunday, January 15, 2012

Greek Yogurt Cheesecakes with Quick Berry Compote

Oh yes! This I must try!
Greek Yogurt Cheesecakes with Quick Berry Compote (Clean Eating Magazine)

Serves: 4
Hands-on time: 20 minutes
Total time: 6 hours, 30 minutes

CATEGORY:
Vegetarian

INGREDIENTS:
Olive oil cooking spray
6 tbsp rolled oats
2 tbsp almond flour
1/2 tsp ground cinnamon
5 packets stevia, divided
2 tsp coconut oil, melted
2 tsp unsweetened plain almond milk
4 oz low-fat cream cheese, room temperature
2 tbsp raw honey
1 egg
1 egg white
1 tsp pure vanilla extract
1/2 tsp fresh lemon juice
1/2 cup nonfat plain Greek yogurt

COMPOTE
1/4 cup fresh squeezed orange juice
1 tsp arrowroot powder
2 packets stevia, or to taste
1 cup frozen mixed berries
1 tsp orange zest

INSTRUCTIONS:
Turn a 5- to 6-qt slow cooker on high. Coat 4 6-oz ramekins with cooking spray.
In the bowl of a food processor, process oats, flour, cinnamon and 1 packet stevia until finely ground. Add oil and milk and pulse until mixture forms wet crumbs. Divide oat mixture among ramekins, pressing down with the back of a small spoon or your fingertips to cover bottoms. Transfer ramekins to slow cooker, cover and cook for 15 minutes.

Meanwhile, in a large bowl, beat cream cheese, honey and remaining 4 packets stevia with an electric hand mixer on medium speed until smooth and fluffy. Add egg and egg white, and beat until just combined. Add vanilla and lemon juice and beat until just combined. Add yogurt and beat just until combined.

Bring a kettle of water to a boil. Spoon cheesecake batter into ramekins, dividing evenly. Carefully pour enough boiling water into bottom of slow cooker to reach about 1/2 inch up sides of ramekins. Decrease heat to low and drape a clean dish towel over the opening of slow cooker to prevent condensation from collecting on lid and falling into cheesecakes; place cover over top. Cook for 1 hour. NOTE: Do not remove dish towel or lid while cooking.

Meanwhile, prepare compote: In a small saucepan, combine orange juice, 2 tbsp water, arrowroot powder and 2 packets stevia. Add berries and orange zest and place on high heat. Bring to a boil, then reduce heat to medium-high and simmer until berries soften, about 5 minutes. Remove from heat and let cool to room temperature. Transfer to a small bowl, cover and refrigerate until needed.

Turn off slow cooker and let cheesecakes cool to room temperature, covered, for about 1 hour, 30 minutes. Remove ramekins from slow cooker and slide a thin knife around the edge of each cheesecake to loosen. Cover with plastic wrap and refrigerate for at least 4 hours. Carefully unmold cheesecakes with a knife and serve with compote, dividing evenly.


Nutrients per serving (1 cheesecake and 2 tbsp compote): Calories: 244, Total Fat: 11 g, Sat. Fat: 6 g, Carbs: 26 g, Fiber: 2 g, Sugars: 14 g, Protein: 10.5 g, Sodium: 133 mg, Cholesterol: 69 mg


Saturday, January 14, 2012

Running tips for a 5K

*Practicing on a treadmill is fine, but start running outside. Running on a treadmill is different from running on concrete or all terrain. Your body needs to get used to it.
*I like to start with a sprint then slow down to a steady pace. Every so often I sprint again and slow back down. Once I am close to the finish line, I use everything I have in me and sprint to the end. It is perfectly OK to slow down to a walk if you feel your body needs it. Avoid stopping completely because it is much harder to get started back up again. Remember to listen to your body. I keep a steady pace, but throw in a sprint on occasion to increase metabolism, gain mileage, and keep myself motivated.
*Make sure to rest before your workouts. Your body needs rest for muscle repair and growth.
*Stretch before and after your run. Stretching before helps warm up your muscles. When you workout, you are contracting your muscles. Stretching after helps loosen the muscles and avoids injury.
*Drink lots of water. You should be drinking about 1/2 - 1 gallon of water per day. Sound like a lot? That is equivalent to 8-16 cups of water. Not only does water help keep you hydrated, it also aids in weight loss and eliminates toxins.

Friday, January 13, 2012

Shopping List and Small Meal Options

Shopping List

Oils (use sparingly) – sunflower, coconut, walnut, avocado, olive, grapeseed, pumpkin seed

Fatty proteins – avocado, coconut, walnut, cashews, almonds, nut meal/flour, seeds, all natural peanut butter, salmon, sea bass, mackerel (Limit, high in mercury), bluefish, trout, mussels, bluefin tuna

Lean proteins - Ladies: 6 - 8 oz portion, Guys: 8 - 10 oz portion – soul, flounder, cod, halibut, mahi mahi, red snapper, orange ruffy (Limit, high in mercury), ahi tuna (Limit, high in mercury), swordfish (Limit, high in mercury), tilapia, grouper, corvina, cobia, white eggs, chicken breast, extra lean turkey breast, London broil, top round, turkey, lamb, pork chops, game, bison, tofu, tempeh, shellfish, scallops

Flours – spelt, wheat, oat, chickpea, rice, quinoa

Sweeteners – maple, coconut sugar, apple sauce, birch sugar (xylitol), stevia in the Raw

Fruits – It's best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.
- Melons: honeydew, cantaloupe, wintermelon
- sub acid (low cal): apple, papaya, pear, raspberry, blackberry, blueberry, cherry, mango, guava
- acid (high water content, low cal): orange, passionfruit, strawberry, tangerine, tomato,
grapefruit
- sweet (more calorie & nutrient dense; these are to be used before a workout because they
are more insulin-responsive): banana, date, fig, persimmon

Vegetables – Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.
- flower bud: broccoli, cauliflower, globe artichoke
- seeds: beans
- leaves: kale, collard greens, spinach, arugula, beet greens, chard, turnip greens, endive, lettuce, mustard greens, watercress, garlic chives, cabbage
- leaf sheaths: leeks
- buds: brussels sprouts, capers
- stems: Kohlrabi
- stems of leaves: celery, rhubarb, lemon grass
- stem shoots: asparagus, bamboo shoots, ginger
- tubers: potatoes, jerusalem artichokes, sweet potatoes
- whole-plant sprouts: soybean, mung beans, and alfalfa
- roots: carrots, parsnips, beets, radishes, rutabagas, turnips- bulbs: onions, shallots, garlic
- fruits in the botanical sense, but used as vegetables: tomatoes, cucumbers, squash,
- zucchini, pumpkins, peppers, eggplant, tomatillos, okra, breadfruit and avocado
- legumes: green beans, lentils, snow peas, soybean (these are genetically modified and can
hold up your weight loss)

Superfoods – spirulina, chia, flax

Dairy – unsweeteded almond milk, unsweetened rice milk, Greek yogurt, cottage cheese

Condiments – apple cider vinegar, balsamic or raspberry vinaigrette, red wine vinegar, white vinegar, rice vinegar, ketchup (Heinz Reduced Sugar or Wholefoods Organic), reduced sodium soy sauce, reduced sodium teriyaki sauce, salsa or fresh Pico de Gallo (Tomatillo or Regular), hot sauce or Cholula, low sugar steak sauce, chili paste, herb pastes (ginger, garlic, cilantro, etc), tomato paste, tomato sauce, yellow or Dijon mustard, low sodium broth (Low sodium fat free beef, vegetable, and chicken), Worcestershire sauce (no high fructose corn syrup), fat free cooking spray

Misc –salt, nutritional yeast, dry herbs, spices, coffee, tea, vanilla and almond extract

Female Carbs/Starch
Barley ¾ c
Beans (black organic beans are perfect) ¾ c
Black-eyed Peas ¾ c
Corn Tortillas (Food for Life brand is best) 2 or 3
Cream of Wheat/Rice or Rye (from box) 1 serving
Ezekiel bread (hamburger buns, hot dog, bread, made by Food for Life) 1 serving
Kashi Cereal (6 grams sugar or less) ¾ c
Lentils ¾ c
Oatmeal (minute oats, NO packaged oatmeal!) 1 serving
Pasta (whole wheat – prefer Ezekiel brand) 1 c
Peas ¾ c
Pita Bread (low carb) Kroger’s (Joseph’s pita bread is a great brand or Ezekiel) 1 serving
Potato (white, only occasionally) 5 oz
Rice (brown only) ¾ c
Rice Cakes (lightly salted or salt free) 3
Sweet Potato or Yam 4-6 oz
Tortilla (low carb wheat, prefer Food for Life brand) 1 serving
Couscous
Always check the package for serving size!

Male Carbs/Starch
Barley 1 ½ c
Beans 1 ½ c
Black-eyed Peas 1 ½ c
Corn Tortillas (Food for Life brand is best) 4 or 5 Cream of Wheat/Rice or Rye (from box) 2 serving
Ezekiel bread (hamburger buns, hot dog, bread, made by Food for Life) 2 slices
Couscous Flatbread (Carbdown) Walmart 1 serving
Lentils 1 ½ c
Oatmeal (minute oats, NO packaged oatmeal!) 2 servings (1 cup)
Pasta (whole wheat – prefer Ezekiel brand) 2 c (cooked)
Peas 1 ½ c
Pita Bread (low carb or Ezekiel) Kroger’s (Joseph’s pita bread is a great brand) 1 serving
Potato (white, only occasionally) 7-8 oz
Rice (brown only) 1 ½ c
Rice Cakes (lightly salted, salt free) 4
Sweet Potato or Yam 7-8 oz
Tortilla (low carb wheat, prefer Food for Life brand) 2 serving
* Always check the package for serving size!


Small Meal Options

Female “Small Meal” Option
- 4 small squares of homemade protein bars (carrot)
- ½ Low carb flat bread or ½ low carb pita (Joseph’s Pita or Food for Life are great brand)
with 4 oz. lean meat (no deli meats – real turkey or chicken)
- Low carb or sugar free vanilla yogurt (Kroger – Carb Master or One Carb – 3 g sugar –
Check labels) or Greek yogurt with cinnamon & no-cal sweetner or natural sweetner +
blueberries or raspberries
- 1 c fat free cottage cheese + 1 tbsp. sugar free jelly OR cinnamon & no-cal or natural
sweetner
- 1 protein shake (low carb, low sugar and lactose free) with either water or unsweetened
almond milk
- 3 oz. lean meat with 3 rice cakes (lightly salted or plain)
- 4 oz. lean meat with a 4 oz. sweet potato OR 2/3 c brown rice
- 4 oz. lean meat or ½ cup fat free cottage cheese (cinnamon & no-cal sweetner or natural
sweetner) with 2 homemade protein bars (carrot cake)

Male “Small Meal” Option
- 1 serving Low carb flat bread or 1 low carb pita (Joseph’s Pita or Food for Life are great
brand) with 8 oz. lean meat (no deli meats – real turkey or chicken)
- Low carb or sugar free vanilla yogurt (Kroger – Carb Master or One Carb – 3 g sugar –
Check labels) with cinnamon & Splenda + blueberries or raspberries and 1 plain rice cake
with a tbsp of natural peanut butter
- 1 ½ c of Kashi Cereal (dry) and 2 pieces of low fat string cheese OR 2 pieces low fat string
cheese and an apple - 1 c fat free cottage cheese + 1 tbsp. sugar free jelly OR cinnamon & Splenda and 2 plain
rice cakes with a tbsp of natural peanut butter
- 1 Lean Body Shake (Labrada Nutrition) + Skim Milk and ice (may add diet soda to taste
like a float
- 8 oz. lean meat with 3 lightly salted or plain rice cakes
- 8 oz. lean meat with a 6 oz. sweet potato OR 1 c brown rice
- 6 oz. lean meat with 4 small homemade protein bar squares (carrot cake or chocolate)

**I am not a nutritionist. This is the plan a sample plan from the Jaime Eason LiveFit program.**

Sample Daily Diet - Female



Breakfast

5 egg whites

Unlimited vegetables

3/4 cup of carb/starch

Mid-morning

4 oz protein

4 oz carb/ starch

Lunch

6-8 ounces of lean meat

3/4 cup of carb/starch

Unlimited vegetables

Mid-afternoon

4 oz protein

4 oz carb/ starch

Unlimited vegetables

Dinner

6-8 ounces of lean meat

3/4 cup of carb/starch

Unlimited vegetables

Evening

5-6 egg whites

Unlimited vegetables


**No carbs/starch 3 hours before bedtime. **

Peruvian Ceviche

CEVICHE
Ingredients:

1 k (2.2 lb) sea bass fillet (you can also use, tilapia, halibut, or mahi mahi)
3 medium onions thinly sliced, slightly thicker
8 to 10 limes
5 chili finely chopped
Pepper (optional)
Salt
1 ½ tablespoons chopped cilantro
3 to 5 cloves crushed garlic
3 leaves of lettuce
3 yams
8 slices of corn (apprx. 1 inch thick)
1 chili, thinly sliced for decoration



Preparation:
Cook the corn with a few grains of anise. Cook the potatoes, peel and cut 1 inch slices. Wash the fish with salt and water. Cut into ½ inch to 1 inch cubes. Cut the onion, add salt. Place fish in a bowl and season with crushed garlic and salt. Add the chopped chili and freshly squeezed limes, pepper and chopped cilantro. Let stand 10 minutes. Try the spicy juice. Place onion over fish. Garnish the dish with the corn, chili slices, sweet potato and lettuce leaves.

Monday, January 9, 2012

Limits

I have been working hard to improve my fitness levels. One obstacle that I face is that my flexibility levels are not where I would like them. Many people do not realize the importance of stretching and flexibility.

My legs are the strongest part of my body. I have always been quite proud of them. However, as I was trying to do a leg curl the other day, I had to lower the weights drastically because my hamstrings were very tight. To demonstrate my point, I leg pressed 250 lbs, but was only able to leg curl 30- 40 lbs. It was my lack of flexibility not my lack of strength that prevented me from increasing the weights.

Bottom line, if I want to workout my hamstrings, I have to stretch them out and increase my flexibility.

Wednesday, January 4, 2012

Oatmeal Banana Bake Recipe

Oatmeal Banana Bake Recipe (Natalie Hodson)

Ingredients:
2 cups of rolled oats
4 scoops of vanilla whey protein powder
2 tbs ground flaxseed (not required though if you don't have them handy)
1 tsp baking powder
1/4 tsp salt
1 tbsp cinnamon

4 egg whites
1.5 cups unsweetened almond milk
1/4 cup plain greek yogurt
4 oz applesauce baby food (or unsweetened applesauce)
1/2 cup Stevia in the raw

2 sliced bananas (slices were fairly thin)

Directions:
Mix together wet ingredients - except sliced banana.
Mix together dry ingredients in separate bowl.
Spray a pie pan with non-stick baking spray (you could also use an 8x8 if you wanted)
Line the bottom of a round baking pan with one of the sliced bananas
Mix dry ingredients into wet ingredients - make sure it is distributed evenly.
Pour mixture on top the the layer of sliced bananas.
Cover with remaining sliced banana. I had three strawberries left in a container in my fridge that I had to use or else they were going to go bad so I put those on top too.
Cooked at 375 degrees for 40 minutes (make sure a knife comes out clean in the center....I wasn't sure how long to cook it for so I originally set my timer at 30 minutes and checked it every few minutes. In my oven, 40 minutes seemed to do the trick).

This makes 4 servings(I cut the pie into 4 "wedges" ). Each serving has:
1/2 c. rolled oats
1 scoop vanilla protein powder
1 egg white
~1/3 c. unsweetened almond milk
1/2 banana
little bit of: greek yogurt, applesauce, stevia, spices, etc.

Pumpkin Protein Bar Recipe

Pumpkin Protein Bar Recipe (Jaime Eason)

Ingredients:
½ C Xylitol Brown Sugar Blend (Ideal)
1- 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1- 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Directions:
Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated.
Spread batter into the Pyrex dish and back for 30 min.
Makes 24 squares.
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein


Yummy fruit salad Recipe

Yummy fruit salad recipe (Paola Angelica)

Ingredients:
Pineapple, mango, apple, orange, pink grapefruit,
one can of coconut water & the juice from two limes! :)

Cut all fruit into chunks and put in bowl.
Pour one can of coconut water in bowl.
Squeeze lime juice on top.
Mix and put in fridge for 20 minutes to allow juices to blend.

Serve and enjoy!

So fresh and so clean mexican dream recipe

So fresh and so clean mexican dream recipe (Cherie Robar)

These are technically just chicken nachos! The chips are food for life brand tortillas cut into triangles and baked on a cookie sheet @ 450 until lightly browned.
The rest is just chicken, homemade pico de gallo, black beans, half of an avocado and one spoonful of plain Greek yogurt.

This plate was def enough for two people if you use two tortillas. Yum!

Blood Orange and Almond Upside-down Cake Recipe

Blood Orange and Almond Upside-down Cake Recipe (eatingrules.com)

Serves: 12
This cake has a few steps to it but the result is well worth the effort! You can certainly make it with traditional oranges if you prefer but when blood oranges are in season they make for a lovely colour contrast on top of the cake. If you can’t find Apple Juice Concentrate, feel free to substitute honey, agave, or maple syrup.

Ingredients
1 cup Almond Meal/Ground Almonds + 1 Tbsp extra
1 cup Organic Whole Wheat Flour
2 tsp Baking Powder
1/2 tsp Baking Soda
1/4 tsp Sea Salt
1/4 tsp Ground Cloves
4 Eggs
1/3 cup Apple Juice Concentrate + 1 Tbsp extra
3 Tbsp Grapeseed or Nut Oil + 1 tsp extra
1 slightly heaped cup Orange Puree (approx. 3 organic Blood Oranges)
2 Organic Blood Oranges, scrubbed and sliced thinly


Blood Orange and Almond Upside-down Cake Recipe

Chicken Fried Rice Recipe

Chicken Fried Rice Recipe (Paola Angelica)

1 egg white
3 chopped baby carrots
1/4 cup chopped white onions
4 oz chicken breast (I baked it ahead of time)
1/4 cup brown rice (Icooked it ahead of time)
chopped green onions (i use 2 strands)
1 tsp sesame oil
1 tbsp soy sauce

1 serving

Put sesame oil in frying pan and turn heat on to medium
Add white onions and baby carrots cook for about 5-10 min
Add the egg yolk and stir to break it up
Add the chicken & brown rice and stir everything together
Once they are warm, toss in the green onions & soy sauce
Mix well & serve!

*If you have bean sprouts, you can add those too!

Roasted Garlic Bruschetta Recipe

Roasted Garlic Bruschetta Recipe (Jennifer Karren Lee)

3 slices of sprouted bread - such as Ezeikel
1 Tb. Finely chopped fresh basil
4 Roma tomatoes
1 Bulb of roasted garlic*
Olive Oil
1/2 tsp. Red wine vinegar
Sea salt
Black pepper

*Roast garlic in oven by removing the outer layer of skin from the bulb and drizzling the cloves with olive oil. Wrap in foil and place in 350 degree oven for 30-35 minutes until tender. Peel the remaining skin, mash the garlic cloves and set aside.

Blanche tomatoes and remove the skin. Finely chop tomatoes. In a small bowl add fresh basil, red wine vinegar, chopped tomatoes and a dash or two of sea salt and black pepper. stir well. Cover and refrigerate to let the flavors blend while preparing the bread.

Preheat oven t0 400 degrees. Spread a thin layer of mashed garlic over one side of the bread, cut small slits in the bread to help the flavor permeate the bread. Brush the tops of the bread with olive oil and place oiled side down on a baking sheet. Toast in the oven, on the top rack, until golden brown. Ovens times vary but it took 7 minutes in my oven.

Cut bread into fourths. Top tomato mixture and serve.

Chicken Gyro Recipe

Chicken Gyro Recipe (with home made tzatziki sauce)

Tzatziki (Greek Yogurt and Cucumber Sauce)
(Makes about 3 1/2 cups. That is actually a lot of sauce so I would cut the recipe in half or even a quarter).

3 cups Greek Yogurt (or regular plain yogurt, strained as described above)
juice of one lemon (about 3 T)
1 garlic clove, chopped
2 medium cucumbers, seeded and diced
about 1 T kosher salt for salting cucumbers
1 T finely chopped fresh dill (can substitute mint leaves for a slightly different version)
Kosher salt and fresh ground black pepper to taste

If you don't have Greek yogurt, strain plain yogurt as described above. Peel cucumbers, then cut in half lengthwise and take a small spoon and scrape out seeds. Discard seeds. (If you use the small seedless or European cucumbers with few seeds, you can skip this step.) Slice cucumbers, then put in a colander, sprinkle on 1 T salt, and let stand for 30 minutes to draw out water. Drain well and wipe dry with paper towel.

In food processor with steel blade, add cucumbers, garlic, lemon juice, dill, and a few grinds of black pepper. Process until well blended, then stir this mixture into the yogurt. Taste before adding any extra salt, then salt if needed. Place in refrigerator for at least two hours before serving so flavors can blend. (This resting time is very important.)

This will keep for a few days or more in the refrigerator, but you will need to drain off any water and stir each time you use it.


This printable recipe from KalynsKitchen.com
http://www.kalynskitchen.com/2007/07/worlds-best-tzatziki-sauce-recipe-greek.html


Chicken:
Cook sliced chicken breasts in a frying pan. I use either olive oil, Safflower oil or grapeseed oil to cook the chicken in. (Olive oi gives the best flavor for this dish). I seasoned the chicken with garlic powder and Cayenne Pepper to taste instead of salt and pepper.
Then I chopped up the chicken, some tomato, onions and lettuce and threw it in a pita pocket with the Tzatziki sauce.... YUMMMM!

Healthy Turkey Chili Recipe

3 Bean Turkey Chili Recipe (Jaime Eason's recipe)

Ingredients:
2 lbs. extra lean ground turkey
½ cup chopped onions
1 tbsp. garlic powder
2 – 4 oz. cans of diced green chilies
1 – 15 oz. can Organic Tri-Bean Blend (drained)
1 – 15 oz. can Organic Black Beans (drained)
2 – 14.5 oz. cans Organic Diced Tomatoes (do not drain)
1 tbsp. Xylitol Brown Sugar Blend (Ideal)
1 tbsp. chili powder
2 tbsp. white vinegar
3 tbsp. regular yellow mustard
2 tsp. cumin
1 tsp. salt
1 tbsp. dried or fresh cilantro
2 tsp. adobo sauce (optional)
Directions:
In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
Bring to a boil and then reduce heat to a simmer for about 10 minutes.
Finally, add cilantro. Serve hot.
May sprinkle veggie shreds or a light cheese on top.
Makes 10 servings.

My variations:
Instead of tri-beans, I used red kidney beans
Instead of Xylitol Brown Sugar Blend I used light brown sugar
Instead of diced green chilies I used a couple tbsp of cayenne pepper