FITNESS FRIENDS WHO “LIFT” YOU UP

Had an amazing time at the IDEA convention this last weekend, and I owe it to one of my fitness friends Alee Baytan, who always lifts me up and helps me to achieve more. Whether she is pushing me to give it my all in a workout, helping me to promote my business via social media ( the picture above is one she posted on instagram) or giving me great tips on how to inspire my group exercise classes this girl is always a positive influence on me, showing me what hard work and dedication can really achieve. Even though Alee was really busy during the convention, she was actually on stage with celebrity trainer Chalene Johnson showcasing the latest Turbo Kick Boxing workout, she took the time to hang out with me and introduce me to awesome new people. I realized after this weekend that Alee is always really busy, but she ALWAYS takes the time to help me and my business in any way that she can.

No matter where you are in your health and fitness journey it is really important to surround yourself with positive people who are trying to better themselves and the people around them. Knowing that you have the support and friendship, and if you are lucky enough guidance, of another person who understands your goals can really make losing weight and getting healthier so much easier. However there is only one way to find a fitness friend that can lift you higher and that is by being a fitness friend your self! There have been many people who have inspired me to better myself and become a health and fitness freak but there is no way that [...]

By |August 13th, 2013|Fitness Relationships|

CHICKEN TACOS WITH GUACAMOLE 514 CALORIES

This energy packed meal is filled with complex carbs and protein. A healthy twist on chicken tacos, this is soon to become one of your favorite recipes.

All you need is 3 ounces of grilled chicken breast (93) calories, 2 small corn tortillas (105) calories, ¼ cup shredded low fat cheddar cheese (49) calories, ¼ of an avocado (80) calories, 1 tablespoon chopped red onion (4) calories, ¼ small tomato (6) calories, 1 tablespoon of fresh corn kernels (8) calories, 1/8 cup of shredded lettuce (3) calories, ½ cup of cooked brown rice (109) calories, ¼ cup of canned black beans no sodium (57) calories, a pinch of cumin (0) calories, and pinch of paprika (0) calories, one tablespoon chopped cilantro (1) calorie, and a squeeze of lime. Total 514 calories serves one.

Grill three ounces of chicken breast in a non stick pan or in a George Forman Grill. Make sure you cook both sides of the chicken evenly so that it cooks all the way through. While the chicken is cooking, start making the guacamole. Mash the avocado and mix it with the chopped red onion, chopped tomato, corn kernels and the squeeze of lime. Heat the black beans in a sauce pan with the juice, When the beans are heated remove them from the heat and drain the juice, then mix the beans with the paprika and cumin then toss the cooked brown rice with the beans and heat about a minute longer. When the chicken is done cooking, remove it from the heat and chop it. Warm the tortillas on the same pan that you just cooked the chicken on. Flip the tortilla over after like 30 seconds and melt the shredded [...]

GRILLED TURKEY BURGER 425 CALORIES

All you need is 3 ounces of 99% fat free ground turkey meat (90) calories, whole wheat burger bun (114) calories, 2 pieces of lettuce (2) calories, two slices of tomato (5) calories, two slices of red onion (3) calories, 2 slices of pickle (2) calories, 1 tablespoon Dijon mustard (15) calories, 1 cup of red boiled baby potatoes (151) calories, seasoned with dried herbs (3) calories, 1 teaspoon olive oil (40) calories. Total 425 calories serves one.

Mold the ground turkey meat into the shape of a burger patty and grill it on medium heat in a non stick pan or a George Forman Grill . Olive oil is not needed but if you want to use it when grilling the turkey meat, remember to account for the calories. In a medium size pot, bring two cups of water to a boil. Chop one cup of baby potatoes, skin on or off depending on you preference and boil them in the water. Flip the turkey patty so that it cooks evenly and all the way through. When the patty is done cooking, remove it from the heat and place it on a paper towel to absorb the extra oil. Toast the wheat bun on the same pan that you cooked the turkey patty on. When the potatoes are done boiling, toss them in the olive oil and dried herbs. Add the dijon mustard, lettuce, tomato, onion, pickle, and turkey patty to the toasted bun to make a burger. Plate the burger with the seasoned potatoes. Enjoy.

VEGGIE SPAGHETTI 374 CALORIES

This vegetable spaghetti is a great meatless option for vegetarians, vegans or for those days when you just want to skip the meat. This is a great recipe for the whole family.

All you need is ½ cup of mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 1 teaspoon olive oil (40) calories, 2 ounces of whole grain spaghetti (200) calories, and a ½ cup of low sodium pasta sauce (111) calories. Total 374 calories.

Boil the whole grain spaghetti in about two cups of water, or enough water to cover the pasta. While the pasta is boiling, Wash and chop the mushrooms and bell peppers. Heat the olive oil over medium heat in a sauce pan, and add the mushrooms and bell peppers to saute and turn down the heat to low. When the spaghetti noodles become soft, drain them from the water and add them to the sauce pan. Add the low sodium pasta sauce to the mix and stir until the sauce becomes heated. You can add other vegetables to this recipe if you would like, just remember to account for the calories. Enjoy.

CHICKEN AND VEGETABLE STIR FRY 498 CALORIES

This clean meal has the protein, complex carbs and veggies to make it a complete meal. You are going to be completely full and satisfied after this one and the best part of it all, its under 500 calories!!

All you need is 4 ounces of grilled chicken breast (124) calories, ¼ cup of chopped carrots (13) calories, 1/4 cup of broccoli (8) calories, 1/4 cup of chopped zucchini (7) calories, 1/4 cup of chopped red bell peppers (12) calories,  1/4 cup of chopped mushrooms (5) calories, 1 teaspoon olive oil (40) calories, 1 and ½  tablespoons sesame oil (180) calories, ½ cup cooked brown rice (109) calories, 1 teaspoon liquid aminos (0) calories. Total 498 calories.

In a non stick pan, grill the chicken breast. Remember to cook both sides evenly so that the chicken cooks all the way through. Rinse all your vegetables and chop them into small pieces. Heat the olive oil and sesame oil over medium heat. You can use a wok pan if you have one or a medium size non stick frying pan. Add the carrots and broccoli to the pan right away, let them saute in the oil for about two minutes then add the rest of the vegetables. Remember to stir the vegetables so that they cook evenly and don’t burn. Warm your cooked brown rice, personally i like to add it to the pan with the vegetables so that it gets the flavor of the sesame oil but you can serve it on the side if you like. When the chicken is done cooking, remove it from the heat, you can chop it into smaller pieces and toss it in with the vegetables as well or you [...]

SPAGHETTI WITH GROUND BEEF 435 CALORIES

This is the perfect recipe to help transition the whole family into a healthier lifestyle. Everyone loves spaghetti, and these simple tweaks will have you losing weight and still eating foods you love.

All you need is 1 ounce of 90% lean ground beef (61) calories, 1 teaspoon of olive oil (40) calories, ½ cup of sliced mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 2 ounces of whole grain spaghetti (200) calories, and ½ cup of low sodium pasta sauce (111) calories. Total 435 calories.

Put a medium sized pot half filled with water to boil. Cook the ground beef in non stick pan with one teaspoon of olive oil for ten minutes. Add the sliced mushrooms and the bell peppers to the pan with the ground beef. Place the whole grain spaghetti in the boiling water to cook. When the pasta is done cooking, drain the water and put the pasta back in the pot. When the vegetables and ground beef are done cooking, add them to the pot with the pasta. Add the pasta sauce to the pot and stir it over low heat for three minutes. Enjoy.

SALMON STIR FRY 385 CALORIES

I know this will become one of your favorite dishes. These Asian inspired flavors will have you ditching your fast food cravings for this clean option.

All you need is 4 ounces of salmon (169) calories, 1 teaspoon of olive oil (40) calories, ¼ cup of broccoli chopped (8) calories, ¼ cup of carrots chopped (13) calories, 2 tablespoons chopped red bell peppers (6) calories, 1 teaspoon sesame oil (40) calories, ½ cup of cooked brown rice (109) calories, 1 teaspoon Braggs liquid aminos (0) calories. Total 385 calories.

Grill the salmon in a non stick pan with a teaspoon of olive oil. While the salmon is cooking, chop the broccoli, carrots, and bell peppers. In another pan, heat the sesame oil, add the chopped vegetables and let them saute. Add the 1/2 cup of cooked brown rice to the vegetables to heat and absorb some of the sesame oil flavor. When the salmon and vegetables are done cooking, remove them from the heat and place them on the plate. Add the liquid aminos over the rice and vegetalbe mixture. Enjoy.

VEGAN LETTUCE WRAPS 248 CALORIES

Lettuce wraps are an awesome low carb food, this recipe will also take out all the unnecessary fats and oils and leave you with a clean vegan meal that is delicious and filling.

All you need is 4 pieces of bib lettuce (14) calories, ¼ cup chopped water chestnuts (30) calories, 1/8 cup of chopped onions (8) calories, 1 cup chopped mushrooms (21) calories, 1 large zucchini (55) calories, 1 tablespoon sesame oil (120) calories, and 1 and ½ teaspoons rice vinegar (0) calories. Lettuce wraps total 248 calories.

Heat one tablespoon of sesame oil in a non stick pan. Add 1/4 cup of chopped water chestnuts and 1/8 cup chopped onion to saute in the pan for about three minutes. Chop the zucchini and the mushrooms, and add them to the pan. Rinse the four pieces of bib lettuce and put them on a large plate. Put one and a half teaspoons of rice vinegar in a small bowl, when the onions, zucchini, mushrooms, and water chestnuts are done cooking, take the mixture out of the pan toss it in rice vinegar. Then divide the mix evenly between the four pieces of bib lettuce. You can add more rice vinegar or sesame oil if you would like, but just make sure you account for the calories. Enjoy.

QUINOA CHEF SALAD 311 CALORIES

Quinoa is a great substitute in a salad for chicken because it is high in protein but low in fat. This vegetarian salad can easily be made into a vegan salad by omitting the cheese or switching it out for a vegan cheese option.

All you need is 1/2 cup of cooked quinoa (111) calories, one medium carrot sliced (25) calories, one radish sliced (1) calories, 3 cups of baby salad greens (22) calories, ¼ cup of diced low fat Colby jack cheese (57) calories, 2 tablespoons low fat balsamic vinaigrette (95) calories. Total calories 311 calories.

Put three cups of baby salad greens in a salad bowl. Slice a medium carrot into thin slices, discarding the ends and add it to the salad bowl. Slice one radish into thin slices and add it to the salad bowl. Dice the Colby jack cheese into smaller pieces or you can crumble it if you would like. Add the 1/2 cup of cooked quinoa to the salad bowl, chilled quinoa works best. Add the two tablespoons of low fat balsamic vinaigrette to the salad, you can toss the salad in the dressing or serve it on the side. Enjoy.

By |July 8th, 2013|Light Meals, Vegetarian|

SMOKEY TEMPEH GREEK SALAD 334 CALORIES

Tempeh is a great source of vegan protein. Topped on this Greek salad, the smokey tempeh almost tastes like gyro. This vegetarian salad is your one stop shop for fiber, protein, and essential fats, not to mention flavor. Take out the feta cheese or replace it with your favorite vegan cheese to make this a vegan option.

All you need is 2 ounces of smokey tempeh (115) calories, if you are using tempeh strips, use 2 and 1/2 strips, 1/8 cup low fat feta cheese (45) calories, 6 pitted kalamata olives chopped (76) calories, ¼ cucumber diced (9) calories, ¼ of a tomato diced (6) calories, 2 cups romaine lettuce (16) calories. low fat greek dressing : 1 and ½ teaspoons extra virgin olive oil (60) calories, 1 teaspoon red wine vinegar (1) calories, two shakes balsamic vinegar (1) calories, 1 teaspoon lemon juice (1) calories, ½  small garlic clove crushed (1) calories, 1 parsley leave chopped (1) calories,  ½ teaspoon Dijon mustard (2) calories. Total 334 calories.

Grill the smokey tempeh on a non stick pan, the tempeh doesn’t need to cook long you just want both sides to brown a little. While the tempeh is grilling, crush and chop a half clove of fresh garlic, finely chop the parsley very well. Mix the garlic and parsley and all the other ingredients for the salad dressing in a small bowl, and put it in the fridge. Chop the six pitted kalamata olives and tomatoes into small chunks. Peel 1/4 of a cucumber and chop it. Wash and chop two cups of romaine lettuce. When the tempeh is done cooking, remove it from the heat and chop it. Put the lettuce, feta cheese, kalamata olives,cucumber, tempeh, [...]