Saturday, June 18, 2011

Add some FATS for a flatter tummy! 6-18-11

Cali speaking...So I recently picked up the Abs Issue that Oxygen magazine put out and it had so much information that I wanted to share with you. It hit a lot on adding healthly fats into your diet to help flatten your tummy and tighten those abs that we all want. It recommends getting 30% of your daily calories from fat. I have been doing this and I have to admit I'm hooked. Not only for the results I've gotten but for how amazing I feel from eating them daily. They are my brain food. I seriously am more focused (I know it's sounds crazy) and I'm so satisified. Here is how I have been incorporating them into my daily diet.

-handful of walnuts in my morning oats
-1/4 avacado with my postworkout meal and dinner
-23 almonds for a snack

I love this because it's been very simple to tweak my diet and it has left me feeling fuller for longer and more energized. I challenge you to add these fats into your diet. You won't regret it.

I've also added 1/2 cup black beans daily for extra fiber and this has also help with keeping me fuller for longer. Hope it helps you as much as it has helped me. Talk to you soon.

Wednesday, June 15, 2011 is great!!! Powdered Peanut Butter 6-15-11

Hey it's my 2 favorite treats are peanut butter and chocolate and my best friend also known as my twin sister gave me some powdered peanut butter to try. Oh gosh! Fantastic! I have to share this treasure with you all. It's ingredients are: roasted peanuts, sugar and salt. For every 2 TBSP in contains 45 calories, 1.5g Fat, 94mg Sodium, 5g Carbs, 2g Fiber, Sugar 1g, Protein 5g. I haven't been able to find it at any health food store but you can order it from They have an amazing selection of healthy foods. I just ordered 3 of them today. I'm also trying the Walden Farms Chocolate Syrup for my protein pancakes. My sis swears by it! I actually found Walden Farm products at Harmon's but they didn't have the chocolate flavor. I have tried the maple and strawberry syrup and I love them. So if you love the protein pancakes then try adding 2 tablespoons powdered peanut butter to give it extra nutty flavor.

Tuesday, June 14, 2011

Best Protein Pancakes EVER!!! 6-14-11

Cali here...are you ready for my new favorite thing? I love, love, love these filling delicious pancakes because they taste like the real thing!! So long story short...I was reading to Dukan diet and tried it for 5 days (all you eat is protein) it was tough but if you know me at all I love to experiment with new ideas and see how my body reacts. Anyways there is a little thing called the Gallette that you eat once a day to keep your fiber intake up and it contains Oat Bran. So last week I was in the mood for protein pancakes and I usually make them with Old Fashioned Oats but I substituted the Oat Bran instead and...WOW! So fluffy and nice and yummy! I just had to share this one with you so please try it and tell me what you think. I got my Oat Bran cheapest from a health food store, just over a dollar a pound. I also found some Sugar-Free and Calorie-Free Syrup at Harmon's to top them with. It seriously feels like the biggest cheat meal ever! Hope you love it too!

Serves 1: Makes 4 pancakes

1/3 cup Oat Bran
5 egg whites
2 TBSP powdered peanut butter (available @
1 TBSP Splenda or Stevia
1-2 TBSP water

Whip egg whites until bubbly. Add sugar, water and Oat Bran. Heat Skillet on medium heat. Cook on each side 2-3 minutes or until golden brown.

(I found the longer I let the mixture set before I actually cook it, it makes it super fluffy, due to the Oat Bran expanding.)

This meal is super clean and keeps you feeling full. I like to add a little bit of Natural Peanut Butter on top for some healthy fat.

Monday, May 23, 2011

Chicken Parmigiana 5-23-11

Sometimes you just need something crispy and carby, right. Well this is a great way to have have yummy Chicken Parmigiana without all the extra fat. Hope you like it. Happy cooking!

Makes 4 servings

1 egg
1 cup wheat germ
1/2 cup olive oil
4 chicken breasts
6 tomatoes, chopped
1 can (28oz) tomato puree
1/2 cup shredded part-skim mozzarella cheese

1. Preheat oven to 350
2. Beat egg in a wide-mouthed bowl and set aside.
3. Pour wheat germ onto a plate and heat olive oil in a large skillet over medium heat. Dip each chicken breast in egg, then coat with wheat germ before placing in skillet. Cook until browned on one side (about 5 minutes) then flip and repeat.
4. In the meantime, combine tomatoes and tomato puree and pour into a 9x13 oven safe pan.
5. Remove chicken from oil, shaking slightly to drain and place on top of tomato mixture in the pan. Bake for 15 minutes or until cooked though. Remove from oven, sprinkle cheese over top and bake for 5 more minutes or until cheese is melted.

Enjoy every bite!

Calories 340 Fat 12g Saturated Fat 3g Cholesterol 89mg Sodium 225mg Carbs 27g Fiber 6g Sugar 15g Protein 39g Iron 4mg

Wednesday, May 4, 2011

Nutty Apple-Blueberry Granola 5-4-11

I love Granola for its versatile use. I love it sprinkled on my Greek Yogurt or packed in small baggies when heading to the pool or park with the kids or a quick handful for a preworkout to give me a little extra energy. The best part is my kids will eat it too! Hope you enjoy! Just be careful with any granola...make sure you only eat 1 serving at a time. I like to prepackage mine so they is no temptation to just keep going and going. Portion control is key people, happy cooking!

(Makes 6 servings)I think it makes more :)
2 cups oats
1/4 cup ground flax seed
2 tbsp whole flax seed
1/4 cup canola oil
1/3 cup honey
1/2 cup walnuts, roughly chopped
Cooking spray
1/2 cup dried apple slices, diced
1/4 cup dried blueberries

1. Preheat oven to 300. In a large bowl, combine first 6 ingredients, stirring well until mixed and coated.

2. Spray cooking spray on large cookie sheet and spread mixture onto it. Bake for 40 minutes, stirring after every 10 minutes. When done, add dried fruit and mix to combine.

Nutrients per 1 cup serving: Calories 366, Total Fat 19g, Saturated Fat 2, Sodium 23mg, Carbs 46g, Fiber 7g, Sugar 23g, Protein 6g, Iron 1mg
(If the calorie intake seems to high for you just cut the serving in half)

Simple Vinaigrette! 5-4-11

Makes: 1 cup Shelf Life: 1 to 2 weeks

1/3 cup extra-virgin olive oil
1/4 cup roasted almond oil
1/4 cup apple cider vinegar
2 Tbsp agave nectar
1 Tbsp Dijon mustard
Sea salt, to taste
Freshly ground black pepper, to taste

Pour all liquid ingredients into an airtight sealable container. Tightly seal and shake well to combine. Taste dressing and adjust seasoning, if necessary. Reseal and refrigerate until needed.

Nutrients per 1 tbsp serving:
Calories 82, Total Fat 8g, Sat Fat 1g, Monounsaturated Fat 6g, Polyunsaturated Fat 1g, Carbs 2.7g, Sugar 2g, Sodium 37.5 mg

Tip: Olive oil becomes soled when chilled. Bring to room temperature prior to using.

This dressing is excellent! With Summer practically here it's a perfect thing to have on hand for all those yummy salads. It's so tangy! I love it!

Wednesday, April 20, 2011

My new favorite thing!!! 4-20-11

I just found this at Costco today and I have to say, I think I'm in love! I love hummus for one but the flavor and texture is amazing! They also have original or spicy red pepper. I will try them all for sure. I spread it over celery and it was fabulous. I'm sure it will be great with any veggie or whole wheat cracker or just a spoonful on the go. Love it! Try it...I dare you.

Check out the Nutrients:

Serving: 2 Tbsp
Calories: 70 Total Fat 3.5g Sodium: 7mg Total Carbs: 7g Fiber 2g Sugar 0g Protein: 3g