I've been overwhelmed with the possiblities our futures holds. Are they going to move us to Europe or are we making New York our permenant home? The unknown as to where we will be in 6 months is driving me crazy!!! The unknown is frustrating, the waiting period is a drag! But as I am learning, the "waiting" period is building me! Building me to be patient, appreciate the now, because I won't be around it in 6 months.
Changing your diet, doing things you never did before (exercising)can be frustrating. The waiting to see change can also be frustrating, but it's at this moment you are getting stronger, leaner and healthier! You are building your body. You won't be the same again, so appreciate your body now. It's the waiting period!
If you don't feel like having eggs in morning mix whey protein in your oats!
Thursday, January 14, 2010
Tuesday, January 12, 2010
CHOCOLATE ALMOND BISCOTTI 94CALORIES BABY!!
Make on Friday so you have with your latte on Saturday!
Pre heat oven to 350
You need 2 bowls
In one add 1/4 c finely chopped almonds--1/4c corsely chopped almonds set aside
1/2 cup Unbleached all-purpose flour
1/3 c whole wheat flowr
1/2 c dark unsweeten coco powder
2tsp instant coffee
1/2tsp baking soda
1/8tsp salt
Second bowl:
1/2 cup frutose---can find in grocery store or natural food store
1 whole egg and 1 egg white
1tsp vanilla extract
1tsp almond extract
After combining all of bowl #1 set aside. With a hand mixer beat ingredients that are in bowl 2 until frutose and eggs are well beated and foaming. After add the extracts. combine bowl 1 and 2 and coarse almonds. mix well and form into logs
put in oven for 15 mins. take out and cut in 1/2inch slices. lower oven to 300 and put them in for another 20mins. Let cool and enjoy!
Pre heat oven to 350
You need 2 bowls
In one add 1/4 c finely chopped almonds--1/4c corsely chopped almonds set aside
1/2 cup Unbleached all-purpose flour
1/3 c whole wheat flowr
1/2 c dark unsweeten coco powder
2tsp instant coffee
1/2tsp baking soda
1/8tsp salt
Second bowl:
1/2 cup frutose---can find in grocery store or natural food store
1 whole egg and 1 egg white
1tsp vanilla extract
1tsp almond extract
After combining all of bowl #1 set aside. With a hand mixer beat ingredients that are in bowl 2 until frutose and eggs are well beated and foaming. After add the extracts. combine bowl 1 and 2 and coarse almonds. mix well and form into logs
put in oven for 15 mins. take out and cut in 1/2inch slices. lower oven to 300 and put them in for another 20mins. Let cool and enjoy!
Friday, January 8, 2010
Preparing for the week on Sun or sat!!!
I make my shopping an experience-I make a menu for the week, make a list and stick to it. I decide where I'm going and what I need at each place. I go to Trader Joe's and Mrs. Greens and Costco!!! I like to get my bulk at Costco - frozen chicken breast, salmon, turkey patties, cans of tuna in water, frozen shrimp, feta cheese,yummy coffee,raw almonds, walnuts, pinenuts, NATURAL peanut butter, protein powder, turkey lunch meats and organic eggs (food that stores well for the month until the next Costco run).
I get my produce where ever I find good deals on organic stuff. Rule of thumb, you don't have to buy everything organic. Buy organic only for foods that have a thin skin. Strawberries, zucchini, berries apples, lettuce and spinach,not bananas oranges, potatoes. If you can't afford organic, let them soak in water and vinegar. I buy brown rice, brown rice pasta, wheat pasta, couscous, quiona at Trader Joe's. I also buy lowfat plain yogurt, butter nuts and Agave syrup there too.
My special stuff or my little splurges I get at Mrs Greens (think Henrys or Sprouts for those of you in Cali) occonut oil, extracts, wheat germ, flaxseed, good olive oil,(you can get Costco's brand Kirkland too),green tea and dark chocolate...
You want to make sure you are prepared for the week so you don't find yourself reaching for whatever is in sight when hungry or stop at a fast food place (toxic).
Make preparing food a family thing. Either on Sat or Sun, have the kids help with the process. Wash, cut and bag pre-measured veggies. Boil a dozen or so eggs to have ready for snacks or on the go breakfast. Bake 10 or whatever amount of chicken breasts (salt & pepper,a couple of drops of olive oil on top - bake @ 375 for an hour)you need for your family. Let cool and put in baggies. Bake sweet potatoes (poke them first) along with the chicken.
Roast veggies too! I love this, because you can add them to salads, side dishes and eggs during the week.
Zucchini, eggplant, carrots - cut thick, put in bowl, lightly coat w/olive oil, salt and pepper. Arrange on cookie sheet and put in oven @ 400 until soft about 15-20 mins.
Pre-measure almonds by the handful and put in bags, wash apples to have ready to eat on the go. Have strawberries and berries washed, cut and in plastic containers.Pre-measure 1/2 c oatmeal, add 1 tsp cinnamon, 1/4c dried cranberries, 2 Tbsp wheat germ.JUST BE PREPARED! Make a committment NO MORE JUNK FOR 2010 and if you have any questions or would like a customize meal plan I can help!
I get my produce where ever I find good deals on organic stuff. Rule of thumb, you don't have to buy everything organic. Buy organic only for foods that have a thin skin. Strawberries, zucchini, berries apples, lettuce and spinach,not bananas oranges, potatoes. If you can't afford organic, let them soak in water and vinegar. I buy brown rice, brown rice pasta, wheat pasta, couscous, quiona at Trader Joe's. I also buy lowfat plain yogurt, butter nuts and Agave syrup there too.
My special stuff or my little splurges I get at Mrs Greens (think Henrys or Sprouts for those of you in Cali) occonut oil, extracts, wheat germ, flaxseed, good olive oil,(you can get Costco's brand Kirkland too),green tea and dark chocolate...
You want to make sure you are prepared for the week so you don't find yourself reaching for whatever is in sight when hungry or stop at a fast food place (toxic).
Make preparing food a family thing. Either on Sat or Sun, have the kids help with the process. Wash, cut and bag pre-measured veggies. Boil a dozen or so eggs to have ready for snacks or on the go breakfast. Bake 10 or whatever amount of chicken breasts (salt & pepper,a couple of drops of olive oil on top - bake @ 375 for an hour)you need for your family. Let cool and put in baggies. Bake sweet potatoes (poke them first) along with the chicken.
Roast veggies too! I love this, because you can add them to salads, side dishes and eggs during the week.
Zucchini, eggplant, carrots - cut thick, put in bowl, lightly coat w/olive oil, salt and pepper. Arrange on cookie sheet and put in oven @ 400 until soft about 15-20 mins.
Pre-measure almonds by the handful and put in bags, wash apples to have ready to eat on the go. Have strawberries and berries washed, cut and in plastic containers.Pre-measure 1/2 c oatmeal, add 1 tsp cinnamon, 1/4c dried cranberries, 2 Tbsp wheat germ.JUST BE PREPARED! Make a committment NO MORE JUNK FOR 2010 and if you have any questions or would like a customize meal plan I can help!
Thursday, January 7, 2010
Oatmeal
Super sidekicks: Wheat germ and groundflaxseed
Sidekicks: brown rice, wheat , buckwheat, raye, millet, bulgur wheat, quinoa, wild rice and couscous. Oats contain HIGH fiber, LOW calories, protein!
The layers of nutrients in oats make them so special and why they are an excellent choice for your daily meal. You see the more layers the more work your digestive system needs to break each! The longer it takes for the process of "breakdown" the longer you stay full, free from picking and over eating. Can you imagine eating a steak, biting it, chewing it, getting it down your throat, and still be hungry and craving a Chinese food while the process of eating the steak? Oats really do stick to your belly!
There are plenty of important benefits to eating oats but I just really want to show you that when eating dense, clean foods they keep you full longer without the huge about of calories. You are looking to eat the most for the least of calories and toxins in food.
What I put in them:
When oats are cooked and ready I add one of each:
2Tbsp flaxseed Meal, 2Tbsp Wheat germ
Any choice below: (only one not all the list!!!)
1/2c berries fresh or frozen
1/2c sliced bananas
1/4c dried cranberries
2Tbsp of raw nuts or walnuts
Apple slices
Enchance flavor with any of the following:
cinnamon
nutmeg
pinch allspice
1/2 teaspoon vanilla extract
To add moisture to cooked oats mix any of following:
1/2 c plain low-fat yogurt
1/2c unsweetened applesauce
*2 Tbsp apple butter
* 1/2c Kefir
You can find* items at health food stores. For my folks in Cali, ck out WINCO, SPROUTS, HENRY'S, TRADER JOES.
For my New York peeps ck out: TRADER JOES, WHOLE FOODS, MRS.GREENS, ANY HEALTH FOOD STORE!
Love ya all!
Sidekicks: brown rice, wheat , buckwheat, raye, millet, bulgur wheat, quinoa, wild rice and couscous. Oats contain HIGH fiber, LOW calories, protein!
The layers of nutrients in oats make them so special and why they are an excellent choice for your daily meal. You see the more layers the more work your digestive system needs to break each! The longer it takes for the process of "breakdown" the longer you stay full, free from picking and over eating. Can you imagine eating a steak, biting it, chewing it, getting it down your throat, and still be hungry and craving a Chinese food while the process of eating the steak? Oats really do stick to your belly!
There are plenty of important benefits to eating oats but I just really want to show you that when eating dense, clean foods they keep you full longer without the huge about of calories. You are looking to eat the most for the least of calories and toxins in food.
What I put in them:
When oats are cooked and ready I add one of each:
2Tbsp flaxseed Meal, 2Tbsp Wheat germ
Any choice below: (only one not all the list!!!)
1/2c berries fresh or frozen
1/2c sliced bananas
1/4c dried cranberries
2Tbsp of raw nuts or walnuts
Apple slices
Enchance flavor with any of the following:
cinnamon
nutmeg
pinch allspice
1/2 teaspoon vanilla extract
To add moisture to cooked oats mix any of following:
1/2 c plain low-fat yogurt
1/2c unsweetened applesauce
*2 Tbsp apple butter
* 1/2c Kefir
You can find* items at health food stores. For my folks in Cali, ck out WINCO, SPROUTS, HENRY'S, TRADER JOES.
For my New York peeps ck out: TRADER JOES, WHOLE FOODS, MRS.GREENS, ANY HEALTH FOOD STORE!
Love ya all!
Wednesday, January 6, 2010
My Staple food day!
This is what I eat. You don't have to eat exactly as long as you eat the same micro-nutrience. Example protein, fat carbos etc...
7am water! 500ml of water to get my body hydrated from no water during sleep.
1/2c oatmeal add 1c water:2Tbsp Flaxseed meal, 1/2tsp cinnamon, 1/2 cup berries. 2Tbsp agave syrup (read my oatmeal blogg to see what other stuff you can top it off with)
4egg whites + 1 yolk, w/veggies such as spinach, left over steamed roasted veggies, salsa
my black coffee!
10am- Apple slices 2Tbsp of natural nut butter or handful o almonds 500ml of water or green tea
1pm-4oz lean protein, 1/2cup grain (brown rice, wheat pasta, wheat tortilla, wheat breat etc...) 2 cups veggies
3:30pm
5oz lean protein, 1c veggies (Your probably saying chicken for snack? what about the fruit or cup of yogurt or something sweet???) Well no! this is the time when our blood sugars take a dip. This is when most of you want to reach for the donut, cookies or candy in the office or at home. If you add the protein you stablize the spike and you'll have no problem making it for dinner with out picking or over starved for dinner.
6:30:5oz protein, 1/2 starch or grain, I love sweet potatoe. 1.5c veggies, green tea and 500ml water w/slices of cucumber and lots of ice!!!
9:30pm (if your not hungry skip it) 1/2c lowfat yogurt 1/2c berries or apple and nuts.
This is my staple meal for everyday-with some exceptions on weekends. I'll write about that later. This way of eating got me to lose all my baby #2 weight, got my skin beautiful, hair growing long and just feeling like a million bucks!! Lots of energy!!! This is just a guide. I don't expect you all to have my taste. This is the skeleton of what is going to change your body!!! Plus don't forget moving your body re-shapes it.
Everyone's portion depends on the size of thier hand.
Protein=what you can fit in your palm only.
carbohydrates= what fits in your cupped hand (nuts, rice, pasta etc...)
veggies/fruits= 2 hands cupped
fats/cheese=2 fingers
7am water! 500ml of water to get my body hydrated from no water during sleep.
1/2c oatmeal add 1c water:2Tbsp Flaxseed meal, 1/2tsp cinnamon, 1/2 cup berries. 2Tbsp agave syrup (read my oatmeal blogg to see what other stuff you can top it off with)
4egg whites + 1 yolk, w/veggies such as spinach, left over steamed roasted veggies, salsa
my black coffee!
10am- Apple slices 2Tbsp of natural nut butter or handful o almonds 500ml of water or green tea
1pm-4oz lean protein, 1/2cup grain (brown rice, wheat pasta, wheat tortilla, wheat breat etc...) 2 cups veggies
3:30pm
5oz lean protein, 1c veggies (Your probably saying chicken for snack? what about the fruit or cup of yogurt or something sweet???) Well no! this is the time when our blood sugars take a dip. This is when most of you want to reach for the donut, cookies or candy in the office or at home. If you add the protein you stablize the spike and you'll have no problem making it for dinner with out picking or over starved for dinner.
6:30:5oz protein, 1/2 starch or grain, I love sweet potatoe. 1.5c veggies, green tea and 500ml water w/slices of cucumber and lots of ice!!!
9:30pm (if your not hungry skip it) 1/2c lowfat yogurt 1/2c berries or apple and nuts.
This is my staple meal for everyday-with some exceptions on weekends. I'll write about that later. This way of eating got me to lose all my baby #2 weight, got my skin beautiful, hair growing long and just feeling like a million bucks!! Lots of energy!!! This is just a guide. I don't expect you all to have my taste. This is the skeleton of what is going to change your body!!! Plus don't forget moving your body re-shapes it.
Everyone's portion depends on the size of thier hand.
Protein=what you can fit in your palm only.
carbohydrates= what fits in your cupped hand (nuts, rice, pasta etc...)
veggies/fruits= 2 hands cupped
fats/cheese=2 fingers
Monday, January 4, 2010
Key foods to eat and burn calories!
The key is to increase your metabolism and have it do all the work for you! Here is a drink some of us can't start the day without and that will help speed your metabolism. Black coffee. Coffee has gotten a bad rap because of the many horrible extras that are added to this miracle drink. Creamer, sugar, flavored syrups,and whip cream etc... has caused nutritionist to snub our coffee. I for one refuse to give up my cup no matter what anyone says! Because when you get use to drinking it black, this drink becomes a powerful weapon to burn calories without moving a finger. Black coffee raises your metabolism and get this, improves your concentration and improves your heart's health. Just a little FYI if you drink green tea you get more out of your drink. Green tea not only helps speed your metabolism but gives you a full dose of antioxidants. Antioxidants help repair cells in your body that have been broken down by chemicals, pollution and toxins in the air and food! I know it's hard to drink it black but the positive effects out weight the taste. You will learn to love it once you notice the results!!!
Sunday, January 3, 2010
Breaking the fast!
Breakfast is one of the most important meals of the day. If you choose not to follow any of my tips and dive into this full force to change your body and mind, at least do this: Eat breakfast. When you eat this meal first thing in the morning (perferbably 1 hour within waking up) you break the fast you had done while sleeping. While we sleep our digestive system takes a break from breaking and processing what we eat during the day. Our metabolism slows down while we sleep and will continue to do so if we don't put food in our bodies first thing in morning. You want to rev your metabolism as soon as the day starts so your burning calories from the get go! Add a lean protein with a complex carbohydrate. Hense my breakfast suggestion on facebook. Here are some more examples: Whole wheat toast, 2Tbsp nut butter (almond butter, natural peanut-butter not Peter Pan!) Banana,lowfat yogurt. These are so simple examples and most of you have seen this combo in health magazines, books, and website. The point I want to make is:EAT A LEAN PROTEIN (your choice)MARRIED WITH A COMPLEX CARBO.
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