Friday, May 18, 2012

Are you working out S.M.A.R.T.?

We all want to live a healthy lifestyle.  Having goals is key to obtaining what we want.  Often times our goals are not met because they are either unclear or we have unrealistic expectations.  A good way to overcome this is to set S.M.A.R.T.  goals.

  • S   - Specific
  • M - Measurable
  • A  - Attainable/Achievable
  • R - Realistic
  • T - Time Based




SPECIFIC
  • Your goals should be clear
  • well defined
  • Your reason
  • Your purpose
  • Your "Why"
MEASURABLE
  • Measuring the progress towards your goal
  • How Much, how long, etc.
ATTAINABLE
  • How will this goal be accomplished?
  • Is it within your grasp?
REALISTIC
  • Is this goal possible to achieve?
  • Are your sights set too high?
  • Does it fit your "why"?
TIME BASED
  • Set a time frame
  • Give yourself enough time
  • Don't give too much time or your goal will never be met

Saturday, March 10, 2012

Week 3, Day 3 - Couch to 5k Program

It was another, hot, sunny and glorious day in Southern Cali day! I tend to get a later start on Saturdays and today was no exception. I decided to run on Westchester Parkway again. This time there were more fellow runners (I like the sound of that) and walkers as well. It was nice.

It went very similar again. It was hot outside and I felt myself dragging when I went to repeat the intervals on the way back. This is how it went:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
Podcast - Week 3 - Day 2:
  • 5 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes brisk walk
I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 5 minutes brisk walking (cool down)
Yes, I will say I am nervous about week 4, but I am confident I can do it!

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
I drank 3 bottles of water after my run, I was parched. I am going to look into getting some sort of bottle holder for running.

Week 3, Day 2 - Couch 2 5K Program

I was looking forward to my run today. It was a gorgeous, hot, sunny, Southern Cali day! I felt like I was dragging a bit, but once I got out in the sunshine my spirits soared and I was off!


This is how it went:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
Podcast - Week 3 - Day 2:
  • 5 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes brisk walk
I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 5 minutes brisk walking (cool down)
I remember when the 90 second intervals seemed so long and now they just fly by. I will be curious to see how next week goes!

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
So glad to be doing this.

Banana Ice "No" Cream Treat!

This absolutely amazes me! My son, Jaymie, makes the most incredible banana ice cream...except it is not ice cream. This gorgeous dessert is simple and just clean eating at it's best! Can you believe that the only 2 ingredients in this dessert are 1). Bananas & 2) Nutella?

Start believing and start enjoying this quick to make and easy to eat dessert!


If you are watching your sugar you can omit the Nutella and eat just 1/2 of this recipe to keep the sugar lower. The only sugar is coming from the natural sugar in the banana itself.

INGREDIENTS:
  • 2 Very Ripe Bananas
  • 1 Tsp. of Nutella
DIRECTIONS:
  • Peel and slice the bananas into 1/4" slices
  • Place banana slices on a plate in the freezer and keep there until frozen
  • Place banana slices in either a food processor or blender
  • Blend bananas until smooth. This will take some time and patience as they will first crumble and not stay together. Once they start to blend, they will be a thinner consistency like ice cream that has started to melt.
  • Remove from food processor into a plastic container that can be frozen.
  • Stir in the Nutella, but don't stir it completely in, I love the marbled look.
  • At this point you can add anything you desire, like nuts, etc.
  • Place back into the freezer and allow to set up again
  • Grab your spoon and dig in, this is definitely FABULICIOUS!

Tuscan Kale Salad with Pecorino Romano

I made this salad to go with my Salmon with White Wine & Shallots. I was having lunch one day and had this amazing salad. Whenever I go out to eat I always try to figure out what is in the recipe I am eating. My friend Michele can attest to that, I have been doing it ever since she has known me.


This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes. The flavors explode in your mouth and compliment each other nicely. A wonderful experience awaits your taste buds! This is sure to become a family or party favorite.

TUSCAN KALE SALAD

INGREDIENTS:
  • 4 Cups of Kale washed and finely chopped
  • 4 Tbs sunflower seed kernels
  • 4 Tbs golden raisins
  • 4 Tbs finely cubed (diced) Pecorino Romano Cheese
  • 2 Tbs of thinly slivered (very fine) onion
  • 2 Tbs Olive Oil
  • Lemon Juice (1/2 small lemon)
  • Rice Vinegar (just a few splashes)
  • Salt & pepper to taste
DIRECTIONS:
  • In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
  • Squeeze lemon juice into salad and add Olive oil, vingar, salt & pepper
  • Use your hands to gently toss the salad. It is better to use your hands here as it seems to help coat and soften the kale a bit.
  • That's it! So easy and so good! FABULICIOUS!

Fresh Atlantic Salmon With White Wine & Shallots & Tuscan Kale Salad

Yum, what a good dinner!



I was passing by the fish counter at Sprouts Market and they had the most beautiful fresh Altlantic Salmon. I bought a nice 1 1/2 lb fillet. I wanted to do something special with it that would stay within my H.E.L.P. (Healthy Eating Lifestyle Plan), so I came up with a nice Baked salmon with white wine. I happen to love the combination of wine & shallots so that was easy. I added a bit of butter and instead of using flour as a thickening agent I used Arrowroot. I will admit that my sauce came out a bit thicker than I wanted but the flavor is out of this world.

My daughter, Sarah, who hates fish gave it a taste and loved it, especially the sauce! "Winner, winner, Vegan Chicken Dinner" (as my son Jaymie would say, lol!

The family was hovering waiting for this meal to be ready. No one was disappointed.
Here is the simple recipe:

INGREDIENTS:
  • 1 - 2 lbs Salmon Fillets
  • 1 - 2 garlic cloves
  • Coarse Salt
  • Olive Oil
  • 1 Cup White Wine (dry is better)
  • 2 Tbs Butter
  • 2 Tbs finely chopped shallots
  • 1 - 2 tsp Arrow Root (or 2 tbs flour)
  • Pepper

DIRECTIONS:
  • Preheat oven to 425 degrees F
  • Lightly coat salmon with olive oil
  • Sprinkle with coarse salt
  • Mince garlic or use garlic press and rub the garlic on top of the salmon fillet
  • Bake for 15 - 20 minutes (do not overcook)
  • When salmon is about halfway done, prepare the white wine sauce:
  • Add 1 cup of wine, 2 Tbs Butter, 2 Tbs Shallots, & salt & pepper to taste in a saucepan
  • Bring to a light simmer and reduce over low heat for about 10 minutes.
  • To make the sauce thicker add a tiny bit of Arrowroot at a time until sauce is of desired consistency
  • Move salmon fillet to a platter and spoon the sauce over it
  • Watch it disappear ☺
This meal is terrific served with my Tuscan Kale salad Recipe:
http://bodyquestadventure.blogspot.com/2012/03/tuscan-kale-salad-with-pecorino-romano.html

Cilantro Pesto Grilled Shrimp - Perfect for Jorge Cruise's Belly Fat Cure

Since I had left over grilled Pasilla Chile Peppers and a nice big bunch of fresh cilantro I decided to make a flavorful low calorie, low carb, low sugar entree. The result was fabulicious. Just a few easy steps and some basic ingredients from your pantry and dinner is ready in no time. With simple clean food like this it is easy to stay on the Fast Track and enjoy what you are eating.



Grilled Cilantro Pesto Shrimp

INGREDIENTS:
  • 1 - 1/2 cups of fresh cilantro
  • 1/4 - 1/3 cup olive oil
  • Fresh garlic clove to taste (1 or 2)
  • Salt
  • Pepper
  • Juice from a small Lemon & Lime
  • Juice from a small Mandarin Orange
  • 1/2 chopped jalapeno or Serrano Chile
  • 1/2 of a cooked Pasilla Chile chopped
  • 30 Med/Lg Raw Shrimp, cleaned and peeled
DIRECTIONS:
  • Add cilantro and garlic to a small food processor and chop finely
  • Gradually add in olive oil and watch it emulsify
  • Add squeezes of Lemon, Lime & Orange Juices. A couple of TBS of each should do it.
  • Go easy on the orange juice , you don't want it too sweet
  • Add in the jalapeno , pasilla , salt & pepper
  • Continue processing until it gets thicker.
  • Set aside about 1/4 of the marinade as a topping for your shrimp.
  • Marinade the shrimp in the remaining marinade for at least 15 minutes or longer
  • Grill in a grill pan or skillet until done.
  • Remove to a serving dish
  • Drizzle remaining Cilantro Pesto sauce over the shrimp.
  • Add a squeeze of lime if desired.
  • Enjoy!

Beef with Roasted Chiles & Golden Peppers - Fabulicious

I am on Week 3, Day 3 of Jorge Cruise's "The Belly Fat Cure - Fast Track". I have been having fun coming up with new recipes to satisfy my taste buds and keep my carb & sugar intake lower. No Problem! For lunch how about a nice serving of Beef with Roasted Chiles & Golden Peppers?


I roasted these Pasilla Chiles on my indoor grill. They were popping and crackling and they smelled so good!



Baby Kiwi's - Awww so cute, so good!

I was at Sprouts market yesterday picking up my usual healthy fare when a display of small containers caught my eye. Little, Baby Kiwi's or "Kiwi Berries" as the package was advertising. 

Awww, it's a boy...It's a girl...It's a Kiwi?


I have never seen these before so naturally I just had to give them a try. My son, Jaymie, is a vegetarian so I thought I would bring these little darlings home for him to try.

Wikipedia Definition: The fruit are referred to as Hardy kiwifruit, kiwi berry, arctic kiwi, baby kiwi, dessert kiwi or cocktail kiwi and are edible, berry or grape-sized fruit similar to kiwifruit in taste and appearance, but are green or purple with smooth skin. Often sweeter than the kiwifruit, hardy kiwifruit can be eaten whole and need not be peeled. Thin-walled, its exterior is smooth and leathery.


Size Comparison

Good things come in small packages - I found the tiny kiwi's to be nice and sweet. I only ate 1 kiwi since I am not eating sugar at the moment. I think these little gems would be perfect in a salad since you don't have to peel them.

FABULICIOUS!

Week 3, Day 1 - Couch 2 5K Program

For some reason I was nervous about the week 3 run this morning. I think some of the discussions we had in my Personal Fitness Trainer class about the body's energy systems put a bit of fear in me.

I decided I would eat a few calories of carbs & proteins (there was some sugar in there) to give me that boost that I would need. I also made sure to complete a good stretch to help me loosen up before the run.

I am still a bit sore from yesterday's "Eccentric" workout in my class. Yes, you read that right...eccentric, not concentric. It was such an odd way to work out but I have to say it really fatigued my muscles. We worked total body and finished with Eccentric Core exercises and finally a much needed stretch.



This is how it went:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
Podcast - Week 3 - Day 1:
  • 5 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes brisk walk
I decided to double the workout again and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 5 minutes brisk walking (cool down)
I was actually amazed that I was able to run for 3 minutes. (Sounds silly right?) I could feel my body falling into the rhythm of the run. I just paced myself, kept my breathing steady and enjoyed the music on my Ipod. I am confident that next week when we run for 5 minutes and then later for 8 minutes that I will be able to do this.

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
I feel good today. Mission accomplished!

Monday, March 5, 2012

Some Like It Hot! Jorge's Skinny Muffin Gets Some Flava'

OK, So by now I am sure you have figured out that I tend to obsess over certain things. Food is one of them. I am constantly trying to find new ways to make over great recipes. I love chocolate and on the opposite end, I also love foods that are spicy & sassy!

One of my favorite things to eat is Jalapeno Cheese "Anything". So why not? With a few minor adjustments this simple skinny muffin can be any flavor you want.

FABULICIOUS!


Ooh La La, Spice Up My Life!

This muffin cooked up super light and fluffy! It was also very, very moist! I used almond meal instead of the flax meal and it had a very nice "corn meal" texture which was perfect for this savory muffin. I substituted egg whites for the whole egg.

Jalapeno Cheddar Skinny Muffin:

INGREDIENTS:
  • 3 Tbs. Egg Whites or 1 Whole Egg
  • 1 tsp. Olive Oil
  • 1 tsp. Baking Powder
  • 2 Tbs Shredded Cheddar Cheese
  • 1 Tbs Sliced Jalapenos, or more (the nacho slices in a can or jar)
  • 1/4 cup of Almond meal (Flax meal can also be used)
DIRECTIONS:
  • Add egg whites to mug
  • Stir in baking powder with a fork making sure it is fully incorporated
  • Add the olive oil
  • Stir in 1/4 cup of Almond Meal
  • Stir in the Cheddar Cheese
  • Fold in the Sliced Jalapenos
  • Sprinkle a bit of shredded cheddar on the top
  • Microwave for 50 - 55 seconds
CARB & SUGAR INFO: 8g Carbs, 0g Sugar
Almond Meal - 6 carbs, 1 sugar per 1/4 cup serving
Cheddar Cheese - 0 carbs, 0 sugars
Jalapenos - 1 carb, 0.5 sugar
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Olive Oil - 0 carbs, 0 sugars

Saturday, March 3, 2012

Week 2, Day 7 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Yippee! It has been 2 weeks since I started Jorge Cruise's "The Belly Fat Cure - Fast Track"

I ran again today and finished up week 2 of the Couch to 5k program I am doing. I am feeling very exhausted. I had to take a little rest today, but I am feeling much better now.

I tend not to sleep in a lot but I did get 7.5 hours of sleep. Nice!

I made a very nice Belly Good Pizza last night. Ever since I stumbles upon Jorge Cruise's Belly fat Cure, I have been obsessed with finding different ways to eat gluten free / grain free foods. Finding Jorge's Skinny Muffin was like opening a whole new door to eating healthy for me.

I played around with Almond & Flax meal and this is what I came up with:

INGREDIENTS:
  • 1 Cup Almond Meal
  • 1 cup Flax Meal
  • 1 Large egg
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1 Tbs Olive Oil
  • Water - small amount as needed. (Dough should be firm and a bit crumbly).
  • 1/4 cup Low Sugar Tomato sauce (your favorite brand)
  • Granulated Garlic
  • Grated Parmesan
  • Shredded Cheese (your choice of favorites, mix it up)
  • Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc

Belly Good Pizza



DIRECTIONS:
  • Press this dough into a lightly oiled cookie sheet
  • Bake at 350 degrees for 10 - 15 minutes until slightly golden
  • Add your low sugar sauce as needed
  • Sprinkle a bit of Granulated Garlic on top of sauce
  • Sprinkle a bit of Grated Parmesan
  • Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
  • Add Shredded Cheese of your choice
  • Bake again at 350 degrees until cheese is golden and bubbly!
Mmm Good! Makes 4 servings,

MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack: No Snack
Meal #2: 2 servings of Belly Good Veggie Pizza
Snack: 4 ozs grilled Top Sirloin Steak
Meal #3:

WATER: 9 glasses

Week 2, Day 3 Couch 2 5k Program

I got a later start this morning...but I did it!

I already knew going into this run that I was going to do 2 rounds of the 6 intervals like I did last time. I decided to run on a more open road with less "death trap" sidewalks like the ones in my neighborhood. I drove a bout 1 mile from my home and parked in the local shopping area near the Westchester Parkway. It is a very expansive route that runs about 2 3/4 miles from where I started to where it ends.


I decided I would warm up, and do all 6 intervals in one direction and then turn around and do 6 more extra intervals and finish with the 5 minute cool down. I must have gotten stronger on the way back because I got back to my car with 4 minutes of the cool down still left to go and just walked it off around the parking lot! I will say I was exhausted and a little concerned about week 3 and the 3 minute intervals that I will have to do!

If you are still looking for Podcasts to run with try Suz's if you like Top 40 music or Hip Hop. She offers both!

Grab your Podcasts Here: (Suz's Podcasts):


This is how it went/looked:

Warm up: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
Podcast - Week 2 - Day 3:
  • 5 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
I turned around on my route and I added:
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 5 minutes brisk walking (cool down)

I still found this very challenging but felt great when it was over.

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
I hope my legs won't mind the 3 minute intervals next week!

Friday, March 2, 2012

Week 2, Day 6 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Today was another great day.  I gave my body a rest because it was a bit achy from all of the running yesterday.  I felt weird not working out, but I am trying to listen to my body more.  I will be running again tomorrow morning as I finish up week 2 of the Couch to 5k program I am doing.

I got a bit more sleep as well, it was nice.

I seem to be losing fat in odd places.  I can see that my arms are smaller and my back is smaller, etc.  I have not been weight training , yet I can see more definition on my shoulders, etc.


MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack:  No Snack
Meal #2: 2 servings of Shrimp Campechana (shrimp, abalone, tomato, cilantro, avocado, hot sauce, lime juice)
Snack: 1 small pkg. of Trader Joe's "Just a handful of cashews", 1 Tbs of shredded cheese
Meal #3: 2 servings of my Belly Good Almond Meal Crust Pizza (almond flour, egg, olive oil, 2 Tbs low sugar sauce, bell peppers, mushrooms, tiny bit of onion, cheese.)., 1 square of Ghiradelli 86% Cacao (1/4 of a serving)

WATER: 9 glasses

Thursday, March 1, 2012

Week 2, Day 4 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Today is the 4th day of the 2nd week.  I am feeling really great on the program.  I wish I could get more sleep, but once again I was up late.  I managed to sleep in a little but I really need to work on this.

I am happy to announce that I have lost a little more weight on Jorge's program.  I am down another 2 lbs for a total of 8.25 lobs in 2 weeks.  I don't have a lot of weight to lose so I am very happy with these results.  I know Jorge claims that a person can lose u to 14 lbs in 2 weeks so for me 8.25 lbs is terrific!

I went for another run in my Couch to 5k program this morning.  I am in week 2, day 2.  It was challenging but i was thrilled to do the run 2 times.  I am still feeling tired from it but I also feel victorious!

MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack:  no snack
Meal #2:
Snack: 
Meal #3:

WATER:  4 glasses

Week 2, Day 2 of Couch to 5k Running Program

My, oh my, what a good run this morning!
I decided to push myself a little further this morning.  On Tuesday I was able to do 1 3/4 of the week 2 Podcast.  That means that after the 5 minute warm-up there are 6 intervals of running 90 seconds and walking 2 minutes (120 seconds).  I completed that and then went on to do 4 more extra intervals before doing the 5 minute brisk walk cool down.

Grab your Podcasts Here: (Suz's Podcasts):


This is how it went/looked:

Warm up: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
Podcast - Week 2 - Day 2:
  • 5 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
It should end here with a 5 minute warm up but I added:
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 5 minutes brisk walking (cool down)
This was a lot more challenging.  I was going to quit after 4 extra intervals but I pushed myself to do the last 2 extra intervals, then I walked it off for 5 minutes.  I felt awesome but tired too.  I finished with more stretching:

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Abductors (inner thighs)
I am looking forward to Day 3 of this week to see how my body responds to this run again.

    Yes, I am Obsessed with Jorge Cruise's Skinny Muffins!

    Okay, I admit it. I really love these muffins and the idea of making something so simple that is good for you. I eat one every morning with my coffee. I have since added the fresh blueberries and think it is the perfect healthy muffin. Mmm good!


    Some pointers about making the muffin:
    • Be sure your baking powder is really fresh
    • Add the egg first, then the baking powder and really mix it good to break up the baking powder and mix it well into the egg.
    • Add the rest of the ingredients
    • Add the blueberries last
    • Add a dash of Vanilla extract to give it a more homemade taste.
    • You can use either coconut oil or olive oil
    Enjoy!
    Gina ☺

    Tuesday, February 28, 2012

    Jorge Cruise's Famous Skinny Muffin - As seen on Dr. Oz.

    I am absolutely NUTS about this muffin & idea. I have been making them in the morning. I tweaked Jorge's recipe to my liking (read, chocoholic), by adding 1/2 square 86% Cacao crumbled up and a dash of vanilla to Jorge's original recipe. He has new variations and you can download the recipe at his link. ENJOY! ☺

    video

    Grab a copy of the recipe here:

    http://www.thebellyfatcure.com/funnel_events/21708-jorges-skinny-muffin?pt=wKb9CpcscsF0YRVnFBnL&art=http://www.kajabi.com/admin/funnels/10159

    http://s3.amazonaws.com/kajabi-media/attachments/616/SKINNY_MUFFIN_v2.pdf?AWSAccessKeyId=AKIAJQJ7TPUNH4FUNP6A&Expires=1330400023&Signature=9NfyydSJ5VqO7aNlW1P8w8fR9wE%3D

    I saw on one site where someone added cheddar and jalapenos to the muffin for a savory treat, sounds yummy!

    Low Carb - Low Sugar - Pepper & Asparagus Beef

    Pepper & Asparagus Beef

    I am trying out new ways to stay low carb, low sugar. Jorge Cruise mentions that bell peppers and Asparagus are super carb foods so I used those and some very lean beef sirloin to create a tasty and healthy dish.


    Pepper & Asparagus Beef
    (makes 3 - 4 generous servings)

    Ingredients:
    1 Bell Pepper (or more)
    1 Bunch of Asparagus
    2 cloves of garlic
    Olive Oil (a few Tbs as needed)
    6 - 8 ozs of lean, beef sirloin
    Salt & pepper to taste
    Sriracha hot sauce (optional)

    Preparation:
    • Slice bell peppers
    • Cut asparagus into 1 1/2" pieces
    • Slice beef into thin strips
    • sprinkle with slat and pepper and set aside
    Directions:
    • Heat Olive Oil in pan
    • Saute bell peppers and Asparagus in oil until they start to soften
    • Season with salt and pepper
    • Mince or use garlic press and add garlic to the peppers and asparagus
    • Add sliced beef to pan and continue to saute until the meat just turns brown outside. (I like my beef tender and a bit pink inside, if you like it more done, cook a bit longer). Do not overcook or beef will get tough.
    • Stir in a dash of Sriracha hot sauce or your favorite if desired.
    So Good!

    Jorge Cruise - Zucchini Cheese Fries! A Little Bit of Heaven!

    Wow, I just made a recipe from Jorge Cruise's "The Belly fat Cure - Fast Track" called "Zucchini Cheese Fries". This is Jorge's alternative to french fries. It was delicious!



    These are super easy to make. I just made 1 Zucchini instead of the 8 - 10 he suggests you use to make 6 - 8 servings. I found that 1 egg was more than enough for making a single serving. I also used a combination of grated Parmesan and shredded Parmesan to give it more texture and crunch.

    Here is the recipe for a single serving (I only ate half of this myself)


    Jorge's Zucchini Cheese Fries for One!

    Ingredients:
    1 med Zucchini
    1 egg
    1 pinch of chili powder

    handful of shredded Parmesan (or as needed)
    handful of grated Parmesan (or as needed)
    Olive Oil (just a bit for frying)

    Directions:
    Wash and slice ends of of the zucchini. Slice it crosswise to make 2 short pieces, then slice it down the middle and cut each half into halves & cut each of those into halves or 1/3rds again. The object is to get the zucchini slices to look like fries. You can make them thicker or thinner for your preference.

    • Beat egg with the dash of chili powder.
    • Put Parmesan cheeses on a paper plate.
    • Dip each piece of zucchini in egg mixture
    • gently roll and press the zucchini into the cheese
    • set aside until they are all breaded

    Heat oil in a med to large fry pan. Just enough to put a nice layer on the bottom.
    • Fry in the olive oil turning gently on each of their 3 sides until golden brown and softened.
    • Drain each "fry" on paper towels.
    • Serve immediately or keep in a warm oven.
    Mmm. Good stuff!

    Week 2 - Day 1 of Couch 2 5k Running Program

    Another Great Morning Run doing the C 2 5k Plan!

    I am now in my second week of running. I can feel my body really responding to the extra time that has been added to each running interval. Just was I am getting close to the end of each interval I suddenly feel my body giving me a tiny bit more energy to sustain the run. That is cool. I used Suz's podcasts for the run as it had more modern and less electronic based music which I really enjoyed.
    http://www.kissmyblackass.org/podcasts/couch-to-5k/

    Her cueing was nice as well. I am looking forward to Thursday's run.


    Warm up: 5 minutes Static Stretching:
    • Hip Flexors
    • Quads
    • Calves
    • Abductors (inner thighs)
    Podcast - Week 2 - Day 1:
    • 5 minutes brisk walking
    • 90 seconds running
    • 2:00 minutes brisk walking
    • 90 seconds running
    • 2:00 minutes brisk walk
    • 90 seconds running
    • 2:00 minutes brisk walking
    • 90 seconds running
    • 2:00 minutes brisk walk
    • 90 seconds running
    • 2:00 minutes brisk walking
    • 90 seconds running
    • 2:00 minutes brisk walk
    • 5 minutes brisk walking
    Coolk Down: 5 minutes Static Stretching:
    • Hip Flexors
    • Quads
    • Calves
    • Abductors (inner thighs)
      This is supposed to be the end of the training, but I still felt like I could do more so I did 3 more running and walking intervals and felt like perhaps I could have done a bit more. On Thursday I plan to do the program 2 times.

      I Ran My First Couch to 5k Last Week!

      Thursday was a big day for me.  I ran for the first time.  This may not seem like big news to some, but for those of you who have never ran you know what I mean!  Read on and see how it went and what my motivation was.

      FACT:
      I have always HATED running. No secret, I would tell everyone....but I think deep down inside it was really that I had NO idea how to run. I have always been into fitness but every time I would try running my shins would hurt or my knees got sore. Again, I really had no idea how to run.
      WAKE UP CALL:
      Last Wednesday in my Personal Fitness Training class our teacher had us run what was supposed to be just over 2 miles distance , 4, half mile laps in about 20 minutes. I was worried because i was the only one in the class who had never run before. I managed to make it through 2 laps / 1 mile without stopping. I had to run/walk the other laps. My lungs were on fire. I felt good that I was able to run 1 mile without stopping, but I think my instructor was disappointed and when I told him I had never run before instead of being encouraging he told me "yes, I know, it shows!!!!!" (thanks a lot).
      REALITY CHECK:
      I went home that night feeling like the biggest failure, wondering how was I going to be a good role model for my clients once I get certified as a trainer? I talked with a friend about how I felt. it was nice to be encouraged. I realized that I am NOT a quitter. I CAN do this.

      GAME PLAN:
      I started looking into a program called "Couch to 5k", that helps people like me who have never run before to get up and start moving. I am physically fit but my body is not used to running. I had been planning to sign up for a Couch 2 - 5k in my area but their classes are on a school night and I am way too tired after class to go running.

      I went online and found out that there are websites that offer free Couch to 5k courses. I was ecstatic. This website offers links to C2-5k courses as well as Podcasts to download that will cue you when to run and walk with music, etc. Awesome.
      http://www.c25k.com/

      This is the original and best site I found to get you started:
      http://www.coolrunning.com/engine/2/2_3/181.shtml

      I downloaded my Podcasts here:
      http://www.djsteveboy.com/intervals.html
      http://www.djsteveboy.com/1day25k.html

      The above links are mixes by DJ Beatsmith and he offers lots of free music for running, workouts, etc.
      http://www.djbeatsmith.com/

      I am going to try these as well:
      http://www.c25k.com/podcasts.htm

      ACTION:
      I did it! I went out this morning and ran with the "week 1, day 1" podcast from DJ Beatsmith.
      5 minutes stretching/foam rolling
      5 minutes: Brisk walking cued by DJ Beatsmith
      20 minutes: 60 seconds running, 90 seconds brisk walking
      I continued with:
      7 minutes brisk walking
      90 seconds running, 2 minutes brisk walking for 2 rounds
      5 minutes cool down
      5 minutes stretching.

      I Loved it. I was able to do it comfortably. When the session was over I actually started week 2 and did 2 of the intervals by the time I got back to my home. I feel good and inspired by trying something new.

      The music was also very new and fresh to me. The first 5 minutes of brisk walking were amazing. My body just fell into the beat of the music and continued to to so for the rest of the intervals.