Zesty Quinoa Salad Recipe
Apr29

Zesty Quinoa Salad Recipe

Zesty Quinoa Salad Recipe Here’s a healthy summer salad that is filled with heart healthy fats, super foods and tons of flavor … and it’s and really delicious! This salad will stay fresh in the heat of your summer picnic or as a great side to an evening dinner al fresco! Ingredients: 4 c cooked quinoa 1/4 c extra virgin olive oil Juice from 1 1/2 limes 2 t cumin 1/2 t salt 1/2 t red pepper flakes (optional) 1 1/2 c halved cherry tomatoes 1 (15 oz) can black beans, drained and rinsed 5 green onions, chopped 1/4 c cilantro 1 avocado, chopped Directions: Whisk together oil, lime juice, cumin, salt and red pepper. In a separate bowl combine quinoa, tomatoes, beans and onions; pour dressing over quinoa and toss to coat. Add cilantro and avocado. Serve room temperature or chilled....

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Pumpkin Pie Custard Recipe
Nov12

Pumpkin Pie Custard Recipe

PUMPKIN PIE CUSTARD RECIPE Here’s a really easy low-calorie/low-fat pumpkin recipe that will keep your sweet tooth satisfied … and won’t hurt the waistline! Ingredients        Custard: 1 15oz can 100% Pure Pumpkin 4 beaten large eggs 2 tsps Stevia to Go Extract Zero Calorie Liquid Sweetener 1/2 cup Organic 2% Reduced Fat-free Milk 2 tsps.Pure Vanilla Extract 2 tsps. Pumpkin pie spice Topping (optional): 6 tbsp Whipped Light Cream (1 tbsp per slice) 1/4 tsp. ground cinnamon 1/4 tsp. ground nutmeg Directions Preheat oven to 350 Lightly spray cooking spray into glass pie round or into 6 ramekins Mix all custard ingredients together in large bowl Pour custard into lightly sprayed glass pie round or 6 ramekins.    Bake 40 – 50 minutes or until toothpick comes out clean from center Cool in refrigerator for at least 2 hours. Before serving custard: Gently fold cinnamon and nutmeg into whipped cream in a small bowl.   Cut a slice of custard and add a dollop of whipped cream. Enjoy! Custard is best served chilled. Serves 8 Nutrition Facts (1 serving) Pumpkin Pie Custard: Calories: 80 Fat: 3 Carbs: 7 VS. Traditional Pumpkin Pie (with crust): Calories: 323 Fat: 13 Carbs: 46 Winner: Pumpkin Pie Custard!!  Happy...

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Slow Cooker Lentil & Bean Chili with Polenta Cake
Nov08

Slow Cooker Lentil & Bean Chili with Polenta Cake

This easy-to-make vegetarian chili is loaded in protein, flavor and fills you up. You can literally throw the ingredients into a slow cooker in the morning and come home and its ready to eat! Make with any 3 lentils and/or beans you like. Ingredients Chili: 1 can reduced sodium black beans – drained and rinsed 1 can reduced sodium cannellini beans – drained and rinsed 1/4 c dry lentils 1 can diced tomatoes 1 can tomatoes sauce 1/2 med white onion diced 1/2 green bell pepper diced 1/2 yellow bell pepper diced 1 packet of chili season (or make own) Salt to taste Pepper to taste (Optional) Polenta cakes: 8 oz polenta 1/4 c 2% milk 1/4 c grated Parmesan cheese 2 garlic cloves – minced 1-2 tbsp onion – minced Olive oil spray or 1 tbsp of olive oil Salt to taste Pepper to taste *optional: add 1 tbsp of sugar for a slightly sweetened flavor Directions Chili: Add dry lentils, beans, onion, bell peppers, tomatoes, and chili seasoning to slow cooker. Stir and set slow cooker timer low heat for 4-6 hours or high heat for 2-3 hours. Add salt and pepper to taste when done. (Optional) Polenta cakes: Cut polenta into cubes and put in a microwave-safe bowl Add milk Microwave for 1-2 minutes until polenta is soft enough to mash with fork or potato masher Mash polenta till it’s softened and has a consistency of grits Add remaining ingredients: garlic, onion, Parmesan and salt and pepper to taste. Mix until all ingredients are combined. Heat a large skillet to med-hi heat. Spray pan with olive oil spray or add 1 tbsp of olive oil Scoop out golf ball sized portion of polenta mix and place onto skillet. Gently flatten with spatula to form a small cake Cook each side for 3-4 minutes or until golden brown. Don’t over crowd your pan. You may have to do these in several batches Place cooked cakes on plate. Keep warm by covering with foil until all at done Ready to plate Ladle chili into bowl and add one polenta cake on top. Nutriton Facts Chili: makes 6 servings (approximately 1 cup servings) Calories: 188 Carbs: 37g Protein: 12g Fat: 1g Polenta cakes: makes 8 cakes Calories: 49 Carbs: 5.5g Protein: 1g Fat:...

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Eating and buying healthy: don’t bust your belt or wallet
Sep27

Eating and buying healthy: don’t bust your belt or wallet

How to eat healthy on a budget There’s a myth that says eating healthy foods means spending more money at the grocery store. But it’s just that: a myth. Now, I’ll admit that pre-packaged foods labeled as “healthy” are typically pricier than the regular versions. They may be convenient, and have fancier labels, but they’re not the only healthy foods you can buy. In fact, in talking about eating well on a budget, I won’t even mention those as options. There are plenty of other ways you can buy healthy and not bust your or wallet. Or your belt. Make a list before you go shopping. If you remember what I wrote recently, Hungry? Plan Ahead, plan all your meals and snacks for the week and make your shopping list before you head to the market. This way you only buy what you need! No impulse buys!   Use coupons. Or, better yet, buy store brands. In many cases, I find that a store brand is less expensive than the name brand, even with a coupon. Still, it doesn’t hurt to search the Sunday paper for good deals and coupons. Plan your meals based weekly deals for protein and produce. Buy your protein when it’s on sale or available in bulk. Try frozen meats, which are already separated for single or multiple use, and therefore, is less likely to be wasted. Also, try canned proteins like chicken and tuna, which can be made into multiple meals and is always cheaper than the whole chicken or fish. You can also buy a whole chicken, and break down it down into several meals. Bonus: You can even use the bones to make a stock. Remember that beans, soy, nuts and cheese also pack tons of protein. So look for these less-expensive alternatives to meats and poultry. Buy produce when it’s in season. Check ads for special deals. (But it’s often not a good idea to buy produce in bulk since it expires faster and may not freeze well.) Bags of frozen fruit and veggies are typically frozen at their peak freshness, so if your favorites are out of season, check the freezer aisle. Throw them into stir fry or steam or microwave. Canned veggies are also less expensive than fresh and lasts forever in your pantry; just be sure to look for low-sodium or no salt added! Another produce tip: buy your fresh fruit and veggies whole. Pre-cut produce always costs more as whole. It doesn’t take much time or effort to chop your own apples*, carrots, and broccoli and put them in individual baggies until you’re ready to eat them....

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Thou Shall … Cheat
Sep01

Thou Shall … Cheat

THOU SHALL NOT CHEAT … “Don’t eat what you want. Don’t eat what you crave.  Just. Don’t. Do. It!” said some meanie personal trainer.  But I promise you it wasn’t a trainer  from Peak Physique! Well, today I’m gonna tell you it’s OKAY to CHEAT!  But, before you head over to the buffet or binge on chocolate cake and ice cream, here are a few things to think about. 90%/10% It’s hard to eat clean 24/7.  If you eat healthy and stick to your plan 90% of the week or month, then you can have a pass the other 10%! You won’t de-rail your hard work training or in the kitchen by cheating ONE MEAL. That’s right … ONE MEAL, NOT AN ENTIRE DAY! Remember, you didn’t get to where you are by eating great or poorly ONE time!  It’s about consistency and it can go either way! KICK-START METABOLISM Are you in the midst of a weight loss plateau?  A cheat meal may help you overcome it.  Your metabolism will rev up again from a meal a little higher in calories and you’ll begin moving back down the scale. PSYCHS YOU UP Talk about rut!  If you are eating clean and feel like it’s the same day in and day out, a cheat meal will mentally psych you up!  Hooray!! You also learn to not beat yourself up over a bad meal.  You had it.  And now you’re done with it.  Continue on your plan. SAVOR LIFE Make this cheat meal about enjoying life.  Instead of indulging on bad foods, indulge on the experience.  Sit back with friends or family, enjoy the conversation, enjoy new recipes/entrees and take your time and savor each bite.  You’ve waited this long for this cheat meal so don’t waste it on Twinkies and Cheetos. BACK TO BASICS Now that your cheat meal is over go back to your nutrition plan.  Plan your next cheat meal for the coming week or later on in the month.  What do you want to enjoy and experience next? When you’re consistent with your training and eating, one meal will be a welcome reward and not a derailment! Enjoy! … And remember folks, eat...

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THE POWER OF YOU
Aug23

THE POWER OF YOU

THE POWER OF YOU “You can, you should. And if you’re brave enough to start, you will.” – Stephen King Every week, I watch “Extreme Makeover: Weight Loss Edition” while on the elliptical, getting in my cardio. If you don’t already know, every episode is about an obese participant who goes on a 365-day weight loss journey. The trainer gives the client goals every 3 months, there are weigh-ins, challenges and, for some, skin removal surgery. As a trainer, I find inspiration in these stories. And as a formerly heavy person, I can relate to their stories and struggles. However, these shows really aren’t about the people losing weight; they’re about finding themselves and learning to make themselves a priority. They realize their weight loss was much more than just eating right and exercising, that they have the strength to make a change that will make a difference in their lives, which in turn makes a difference in their family’s lives. If you’ve struggled to lose weight, it may be because you don’t feel empowered. You feel tired. You feel obligations from work, family, and other things. Losing weight isn’t just about eating less, or eating the right things, or exercising like you should. It’s about finding YOU and making YOU a priority. In each episode, you can see when the participant finally “gets it.” I’ve seen that moment in many of my clients. I’ve seen it in myself. It’s about YOU! You have to decide that YOU are number 1. You have to want a change for yourself, and you can’t do it for anyone else. It has to be for YOU! The reward of YOU becoming a priority is that YOU become your best self. When you’re at your best, then you can be your best at being a parent, spouse, worker, and friend. So how do you get there? First, ask yourself … What do YOU want to be? How do YOU want to feel? What do YOU want to look like? What are YOUR goals in health, family, life, etc.? Then, YOU make a plan … What are YOU willing to do to meet these goals? What changes are YOU going to make? Schedule time in for yourself for exercise and meal planning. Make a menu and plan healthy foods to fuel YOUR body. Can YOU do it alone … or do YOU need a trainer and nutrition guidance? Finally … YOU do it! YOU make the time for exercise. Put it on YOUR calendar! You wouldn’t miss a meeting a work or your kid’s soccer game. So you shouldn’t miss this meeting with yourself!...

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