In my practice, I find the biggest roadblock to weight loss success is that people do not take the time to plan their day as far as eating goes. So they either wait for meal times, or until they are hungry, and then just see what is convenient to grab. This sets you up to either not eat enough during the day, or gorge on whatever is available, or just get the most convenient food which is more than likely prepackaged and processed. If you take a few moments in […]
RECIPE TO SHARE: Grill Pan Chicken with Fiery Mango-Ginger Salsa
Grill Pan Chicken with Fiery Mango-Ginger Salsa (4 servings) Salsa is great substitute for other marinades, offering a medley of flavours with a lower salt content but nothing lost on taste. Ingredients: 4 boneless, skinless chicken breast halves (~ 4oz each) 1 Tbsp olive oil 1 tsp curry powder 1 tsp brown sugar ½ tsp coarsely ground black pepper ¼ tsp salt 1 lemon cut into 4 wedges Olive or canola oil spray Salsa: 2 cups finely chopped mango 3 Tbsp chopped fresh mint leaves 2 tsp fresh ginger, grated […]
Burnout !! Get over it!!
Yeah, its been awhile since I put finger to keyboard to emotitype. Coined a new phrase today – “emotitype”! Hashtag that ;-). My personal stories in the past have been mostly race reports, or travel experiences in exotic places (that always involved a race or training camp of some sort). Today I am just sitting here, inspired to write a bit more about me and what inspired this. I have been posting my own Work Out of the Day Challenges, Meal plans of the day recommendations and lean, clean recipes […]
M.O.D (meal plan of day)!!
Meal 1: Egg burrito – 3 oz egg beaters, Ezekiel tortilla, salsa, ¼ cup black beans Meal 2: Greek yogurt whip, sprinkle crunchy kasha whole grain granola on top Meal 3: grilled salmon, steamable bag of veggies, small sweet potato Meal 4: lara bar Meal 5: Turkey chilli : 2/3 cup kidney beans, 4 oz (low fat) ground turkey, ½ cup onion (diced), 1 cup green pepper (diced), 2 Tbsp olive oil to sauté turkey and veggies. Add ½ cup salsa to the mix. Serve with ½ cup cooked brown rice. Side salad […]
Tuesday Recipe to share!!
Quinoa Cilantro-Lime Salad Ingredients 1 cup quinoa 2 cups water 1 tsp Kosher salt —– ½ cup goat cheese crumbled ½ cup pumpkin seeds 2 whole tomatoes (cubed) —– 1 cup packed cilantro 1/2 cup extra-virgin olive oil 1/4 cup lime juice 1/4 cup orange juice 1/2 teaspoon salt 1/2 teaspoon pepper Pinch of minced garlic Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. When the quinoa is done, cool […]
M.O.D – meal plan Monday! Ilana’s Challenge!
Rise and shine 2 pieces dried mango W.O.D (work out of day) (see below) Plain Greek yogurt sprinkled with whole grain granola Green monster shake spinach greens, with sliced turkey and 2 egg whites 3 oz grilled chicken, 1/2 sweet potato Isalean Protein shake 4 oz salmon, 1/2 c cooked quinoa, brussel sprouts
RECIPE Challenge !!
Eggs and oatmeal Pancakes Blend together 3 – 4 egg whites and ½ – 1 cup cooked oatmeal, cinnamon (optional) , Truvia (optional). (I usually microwave ½ cup raw oats in 1 cup water for 50 seconds before blending with the egg whites). Use as a pancake batter – spray pan with pam, pour batter, when bubbling, turn over until egg is cooked through. HINT: Cook for quite a long time on one side, until egg whites pretty much set. (Opt’l extras: blend in either 2 tbsp Greek yogurt, […]
Recipe Challenge !!
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 […]
Recipe Challenge !!
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 […]
The Glycemic Index – Easy to Read Tables
The glycemic index is a list of foods. It rates carbohydrate foods by comparing how much they raise blood sugar after eating a measured portion of the food compared to a reference food set to equal 100. The reference can be either glucose or white bread, depending on the researcher. All the foods in the glycemic index are high in carbohydrates. Foods low in carbohydrates and high in fat or protein don’t cause a significant rise in blood sugar, so researchers don’t bother to measure them. How fast a food […]
