Recipe Challenge !!

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Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient —

I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!!

TRY THIS RECIPE OF THE WEEK:   great substitute to stopping at the the fast food drive throughs!!

Egg soufflé

 

Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 egg white). Add some cut up veggies of choice to each section.  Optional – sprinkle some parmesan, salt and pepper on each. Bake at 3500 for about 30 – 35 minutes (until eggs are cooked through). They keep in fridge or a few days too.

Serve on Ezekiel English muffin for your own breakfast muffin egg sandwich !!

 

Recipe Challenge !!

Published on

 

Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient —

I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!!

TRY THIS RECIPE OF THE WEEK:   great substitute to stopping at the the fast food drive throughs!!

Egg soufflé

 

Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 egg white). Add some cut up veggies of choice to each section.  Optional – sprinkle some parmesan, salt and pepper on each. Bake at 3500 for about 30 – 35 minutes (until eggs are cooked through). They keep in fridge or a few days too.

Serve on Ezekiel English muffin for your own breakfast muffin egg sandwich !!

 

Nutty choc smoothie

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Perfect to serve your Valentine:

 

Nutty Chocolate smoothie

(3 – 4 servings)

½ cup raw cashew nuts

1 ¾ cups water

1 cup plain yogurt

¼ cup cocoa

5 tablespoons honey

4 tablespoons chia seeds

1 tablespoon vanilla extract

Blend cashews and water into a puree ( cashews dissolve and you basically create cashew milk.) Add the yogurt, cocoa, honey, chia seeds and vanilla extract to the blender. Blend all the ingredients together. Taste and adjust the sweetness as desired.

 

W.O.D Ilana’s Tuesday Challenge!

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Treadmill – 30 minute interval workout

 

 (hips, hamstrings and glute strengthening)

Form: Power walk – long strides and squeeze glutes at the end of each stride. (I usually put treadmill on highest gradient for this one)

Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk. (Neutral gradient for this)

Lunges/Squats – in place lunges alternating right and left (or squats)

 

Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations)

Leave the treadmill running, jump off of it and do alternating leg lunges for 30 seconds.

Get back on treadmill and at a jogging pace, jog for next 30 seconds.

Cycle through walk/lunges/jog according to this rotation below:

 

Mins 0 – 2 (walk/warm up)

Mins  2 – 5 (long walking strides, squeeze glutes)

Mins 5 – 5:30 alternating lunges

Carefully get back on treadmill and walk up to minute 6

Mins 6 – 8 jogging

Mins 8 – 10 walking

Mins 10 – 10:30 squats

Carefully get back on treadmill and walk up to minute 11

Mins 11 – 13 jogging

Mins 13 – 15 walking

Mins 15 – 15:30 lunges

Carefully get back on treadmill and walk up to minute 16

Mins 16 – 18 jogging

Mins 18 – 20 walking

Mins 20 – 20:30 squats

Carefully get back on treadmill and walk up to minute 21

Mins 21 – 25 walking

Mins 25 – 28 jogging

Mins 28 – 30 (cool down, easy walk)

 

M.O.D – meal plan challenge !!

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Rise and shine!!

 

 

Eat 1/2 banana about 20 mins before W.O.D (see below)  —  kick butt on this work out

Recover with Isagenix Lean Protein shake

mid morning: egg white and oatmeal pancake (blend together 1/2 cup cooked oats, 3 egg whites, and 2 Tbsp plain greek yogurt). Spray pan with olive oil spray, and use the egg/oats as a batter for pancake.

Lunch: salmon and broccoli

mid afternoon: lara bar

Dinner: 1/2 sweet potato, lean turkey burger, and steamable bag of lean fibrous vegetables

After dinner: 1 scoop whey vlended with few ice cubes and water (I favour Isagenix – if you want more info on why and how to get it, email me ;-))