Celery with Cottage Cheese on top with raisins on top.
"Bugs on a Log" according to Sarita
Thursday, March 4, 2010
Paul's perfect day #3
6oz natural orange juice.
2 slices wheat toast, with one pat of butter.
1 hard boiled egg,
1 handful of strawberries
Orange
Tossed salad with Italian dressing, 1/2 roasted skinless chicken with garlic & herbs,
1 cup dry almonds
5 oz barbecued steak, steamed broccoli & cauliflower, greens with goat cheese,
fresh pineapple
2 slices wheat toast, with one pat of butter.
1 hard boiled egg,
1 handful of strawberries
Orange
Tossed salad with Italian dressing, 1/2 roasted skinless chicken with garlic & herbs,
1 cup dry almonds
5 oz barbecued steak, steamed broccoli & cauliflower, greens with goat cheese,
fresh pineapple
Wednesday, March 3, 2010
What is your snack today? Here's mine
yogurt
cantaloupe
16 raw almonds
10 raw cashews
Got any great ideas? Send them my way.
Now get to the store and PLAN your week!!
cantaloupe
16 raw almonds
10 raw cashews
Got any great ideas? Send them my way.
Now get to the store and PLAN your week!!
Wednesday, February 24, 2010
Paul's perfect day #2
Blueberry bagel with light cream cheese.
Hard Boiled Egg
OJ
Coffee
Banana
1 cup homemade soup
1/2 roasted skinless chicken with garlic & herbs
Apple
Steamed Shrimp
and Steamed Veggies
Orange
Hard Boiled Egg
OJ
Coffee
Banana
1 cup homemade soup
1/2 roasted skinless chicken with garlic & herbs
Apple
Steamed Shrimp
and Steamed Veggies
Orange
Monday, February 22, 2010
Roasted Cauliflower with Truffle oil from Kelli and the Magical Kitchen
Roasted Cauliflower with Truffle oil
5-6 cups cauliflower florets - about 1 1/2 in diameter (1 med cauliflower)
1/4 c evoo
1 Tbsp sliced garlic
2 Tbsp lemon juice
1 tsp salt
1/2 tsp black pepper
2 Tbsp parmesan cheese
chopped chives
truffle oil for garnish
preheat oven to 500 degrees. place cauliflower in a large saute pan or roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic lemon juice, salt and pepper. Place pan in the oven and cook for 15 min, stirring occasionally to ensure even roasting.
Remove for oven and sprinkle with parmesan cheese, garnish with chives, drizzle w/ truffle oil and serve immediately while warm.
5-6 cups cauliflower florets - about 1 1/2 in diameter (1 med cauliflower)
1/4 c evoo
1 Tbsp sliced garlic
2 Tbsp lemon juice
1 tsp salt
1/2 tsp black pepper
2 Tbsp parmesan cheese
chopped chives
truffle oil for garnish
preheat oven to 500 degrees. place cauliflower in a large saute pan or roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic lemon juice, salt and pepper. Place pan in the oven and cook for 15 min, stirring occasionally to ensure even roasting.
Remove for oven and sprinkle with parmesan cheese, garnish with chives, drizzle w/ truffle oil and serve immediately while warm.
Sarita's crazy good Museli
CRAZY GOOD MUSELI
Ingredients (set these out on the counter BEFORE you start mixing!)
(((for a flavor BOOST, go Organic!)))
3c Rolled oats
1/4 shaved almonds
2T cinnamon
1T all spice
1/4c unsalted sunflower seeds
1/2 pitted dates (chopped small, raisin size)
1/4c raisins
1/4c chopped pumpkin seeds
1/4c wheat germ
1/4c ground flax seeds
Throw everything into a zip lock bag and SHAKE IT LIKE A POLAROID PICTURE! Shake it, shake it...you get the picture.
Here are ways you can eat it:
Breakfast #1
You create the mix and set it up the night before you want to eat it. Use a 2:1 ratio of water in a bowl and put it in the fridge overnight (to absorb).
In the morning, add berries or banana chunks to it
Breakfast #2
The night before: slice up fresh pineapple and put 1/2 cup of your museli on each pineapple ring (in a baking dish) then bake for 30 minutes. Let cool then put it in a container in the fridge overnight. Eat it for breakfast after the museli has totally absorbed the pineapple juice - THIS IS CRAZY DELICIOUS!!
Breakfast #3
2:1 ratio again - use juice instead of water for a sweeter cereal (as in #1 overnight soaking).
You can have any of these dishes warm too.
I hope you enjoy!
Ingredients (set these out on the counter BEFORE you start mixing!)
(((for a flavor BOOST, go Organic!)))
3c Rolled oats
1/4 shaved almonds
2T cinnamon
1T all spice
1/4c unsalted sunflower seeds
1/2 pitted dates (chopped small, raisin size)
1/4c raisins
1/4c chopped pumpkin seeds
1/4c wheat germ
1/4c ground flax seeds
Throw everything into a zip lock bag and SHAKE IT LIKE A POLAROID PICTURE! Shake it, shake it...you get the picture.
Here are ways you can eat it:
Breakfast #1
You create the mix and set it up the night before you want to eat it. Use a 2:1 ratio of water in a bowl and put it in the fridge overnight (to absorb).
In the morning, add berries or banana chunks to it
Breakfast #2
The night before: slice up fresh pineapple and put 1/2 cup of your museli on each pineapple ring (in a baking dish) then bake for 30 minutes. Let cool then put it in a container in the fridge overnight. Eat it for breakfast after the museli has totally absorbed the pineapple juice - THIS IS CRAZY DELICIOUS!!
Breakfast #3
2:1 ratio again - use juice instead of water for a sweeter cereal (as in #1 overnight soaking).
You can have any of these dishes warm too.
I hope you enjoy!
Tuesday, February 16, 2010
Paul H perfect day #1
1
6oz natural orange juice.
2 slices wheat toast, with one pat of butter.
1 hard boiled egg,
1 handful of grapes.
Banana
1 cup homemade soup, small tossed salad with light Italian dressing
1/4 cup raisins
Roasted skinless chicken with garlic & herbs,
Brussels sprouts,
corn on cob
Carrot sticks & humus
Nice day Paul!!!
6oz natural orange juice.
2 slices wheat toast, with one pat of butter.
1 hard boiled egg,
1 handful of grapes.
Banana
1 cup homemade soup, small tossed salad with light Italian dressing
1/4 cup raisins
Roasted skinless chicken with garlic & herbs,
Brussels sprouts,
corn on cob
Carrot sticks & humus
Nice day Paul!!!
Tuesday, February 2, 2010
Cherril's Perfect Day
Breakfast: Total cereal with nonfat milk and add raisins, 1/2 banana
Snack: cottage cheese, 1/2 banana, few almonds
Lunch: Salad with left-over baked chicken, low fat dressing, pita chips
Dinner: Fish Tacos (or just the fist if eliminating bread - see recipe, you'll love it!), steamed broccoli and carrots, apple slices. (Can put anything on the tacos you like - lettuce, cabbage tomatoes, salsa, taco sauce, dip of tartar sauce, etc.)
Last Snack: plain yogurt and strawberries
Fish recipe:
1 1/2 pounds fish (I us Mahi Mahi but can use any firm fish)
1/3 cup bread crumbs
1 Tbsp olive oil
1/4 cup chopped fresh parsley
2 Tbsp fresh lemon juice (about 1/2 lemon)
1/2 tsp minced garlic (1-2 cloves)
1/4 tsp kosher salt
1 tsp Dijon mustard
Preheat oven 425 degrees. Line baking sheet with aluminum foil and spray with nonstick spray. Place fish on foil.
Combine all remaining ingredients In medium bowl and mix with fork until blended. Press equal amounts on fish fillets (tops and sides). Bake until fish is white and flaky (I estimate about 5 minutes per each 1/2" thickness of fish).
Snack: cottage cheese, 1/2 banana, few almonds
Lunch: Salad with left-over baked chicken, low fat dressing, pita chips
Dinner: Fish Tacos (or just the fist if eliminating bread - see recipe, you'll love it!), steamed broccoli and carrots, apple slices. (Can put anything on the tacos you like - lettuce, cabbage tomatoes, salsa, taco sauce, dip of tartar sauce, etc.)
Last Snack: plain yogurt and strawberries
Fish recipe:
1 1/2 pounds fish (I us Mahi Mahi but can use any firm fish)
1/3 cup bread crumbs
1 Tbsp olive oil
1/4 cup chopped fresh parsley
2 Tbsp fresh lemon juice (about 1/2 lemon)
1/2 tsp minced garlic (1-2 cloves)
1/4 tsp kosher salt
1 tsp Dijon mustard
Preheat oven 425 degrees. Line baking sheet with aluminum foil and spray with nonstick spray. Place fish on foil.
Combine all remaining ingredients In medium bowl and mix with fork until blended. Press equal amounts on fish fillets (tops and sides). Bake until fish is white and flaky (I estimate about 5 minutes per each 1/2" thickness of fish).
Saturday, January 30, 2010
Eileens perfect day!
First Meal: 1 Bowl of Kashi Cereal with 1 cup organic milk with 12 blackberries and 1 banana on top of it.
1st snack: almonds, walnuts, pistachios, dried cranberries, raisin mix - 1/2 cup
Second Meal: Penne Pasta with fresh tomatoes, olive oil, pamesan cheese; salad with tomatoes, cucumber, hard boiled egg and a little mild cheddar cheese with balsamic vinegar.
2nd snack: 1 tangerine; 1 stalk of celery with 1/2 tsp. of peanut butter
3rd Meal: Baked chicken thigh (2) with corn, peas, green beans, lima beans (2 cups); 1 cup cottage cheese with pineapple.
3rd snack: baby carrots (12)
1st snack: almonds, walnuts, pistachios, dried cranberries, raisin mix - 1/2 cup
Second Meal: Penne Pasta with fresh tomatoes, olive oil, pamesan cheese; salad with tomatoes, cucumber, hard boiled egg and a little mild cheddar cheese with balsamic vinegar.
2nd snack: 1 tangerine; 1 stalk of celery with 1/2 tsp. of peanut butter
3rd Meal: Baked chicken thigh (2) with corn, peas, green beans, lima beans (2 cups); 1 cup cottage cheese with pineapple.
3rd snack: baby carrots (12)
Thursday, January 28, 2010
GREAT quote
An excellent quote I read from Dr. William Sears, author of the book 'Prime-Time Health: A Scientifically Proven Plan for Feeling Young and Living Longer' (he's also a colon cancer survivor)
Dr. Sears' RULE OF TWOs -
"Eat twice as often, eat half as much, and chew twice as long"
Another -
"Eat foods that grow in fields and on trees, swim in the sea, run on the land, and spend very little time in factories."
Dr. Sears' RULE OF TWOs -
"Eat twice as often, eat half as much, and chew twice as long"
Another -
"Eat foods that grow in fields and on trees, swim in the sea, run on the land, and spend very little time in factories."
Wednesday, January 27, 2010
Rachel Cosgrove's Breakfast Ideas
Hey Campers, Rachel Cosgrove has a awesome website or check her out on Facebook at
The Female Body Breakthrough
Here is a great post with some breakfast ideas. Thanks Rachel!
One of my rules is to eat breakfast within 15 minutes of waking up. Why? To get your body into optimal, fat burning mode ASAP. By fueling your body with healthy food as soon as you can when you wake up you are triggering your blood sugar to get into a zone where your body will be happy to use fat for fuel, have energy and feel good. Then keep that going by eating every 2-3 hours.
Ideas for breakfast -
Eggs, Spinach, 1/2 grapefruit
Turkey Breast, sliced apples (I will grab some slices of turkey breast and just eat it with my hands while eating apple slices to go with it)
Yoghurt, almonds and blueberries
Hardboiled Eggs(always have some hardboiled eggs ready to go in the fridge), Banana
Oatmeal with Protein Powder and walnuts and cinnamon
A shake- 2 scoops whey with berries blended
Cottage Cheese and Strawberries
Ezekiel Bread or a Rice Cakes with Peanut Butter or Almond Butter
"Nut Butter Burrito" - A spelt Tortilla with Peanut Butter or Almond Butter on it wrapped up
String Cheese, Piece of Fruit
Turkey Burger or Buffalo Burger- Cook the Patty and have it with Avocado
Scramble- Eggs with ground turkey, beans, onions, mushrooms and salsa
If you haven't eaten yet today- Go eat and Fuel Your Body to Be Fabulous( Fit Female Credo #3).
The Female Body Breakthrough
Here is a great post with some breakfast ideas. Thanks Rachel!
One of my rules is to eat breakfast within 15 minutes of waking up. Why? To get your body into optimal, fat burning mode ASAP. By fueling your body with healthy food as soon as you can when you wake up you are triggering your blood sugar to get into a zone where your body will be happy to use fat for fuel, have energy and feel good. Then keep that going by eating every 2-3 hours.
Ideas for breakfast -
Eggs, Spinach, 1/2 grapefruit
Turkey Breast, sliced apples (I will grab some slices of turkey breast and just eat it with my hands while eating apple slices to go with it)
Yoghurt, almonds and blueberries
Hardboiled Eggs(always have some hardboiled eggs ready to go in the fridge), Banana
Oatmeal with Protein Powder and walnuts and cinnamon
A shake- 2 scoops whey with berries blended
Cottage Cheese and Strawberries
Ezekiel Bread or a Rice Cakes with Peanut Butter or Almond Butter
"Nut Butter Burrito" - A spelt Tortilla with Peanut Butter or Almond Butter on it wrapped up
String Cheese, Piece of Fruit
Turkey Burger or Buffalo Burger- Cook the Patty and have it with Avocado
Scramble- Eggs with ground turkey, beans, onions, mushrooms and salsa
If you haven't eaten yet today- Go eat and Fuel Your Body to Be Fabulous( Fit Female Credo #3).
Tuesday, January 26, 2010
Recommended Books
http://www.hammernutrition.com/bookstore/books/
These books will change your life!!
Sugar Blues by William Dufty
Food is your best Medicine by Dr. Henry Bieler
you can purchase them at Hammer Nutrition listed above
These books will change your life!!
Sugar Blues by William Dufty
Food is your best Medicine by Dr. Henry Bieler
you can purchase them at Hammer Nutrition listed above
Tuesday, January 19, 2010
Lucy's perfect Nutrition Day
Lucy was our winner of designing a perfect common sense nutrition day and here it is!
Breakfast:
Poached Egg on (2) slices of toasted Ezekial break with 1TBL Hummus sliced tomato & sprouts with glass of Orange Juice
AM Snack:
Banana
Lunch:
Homemade Chicken Bowl with sprouted brown rice, grilled chicken breast (seasoned with lime juice, garlic & pepper) green peppers, red peppers, onions, mushrooms, water chestnuts, broccoli & baby carrots steamed with water & lime juice – then a use less than a teaspoon of low sodium soy sauce on top & some toasted seaweed crumbled on top
I cook up some rice on Sundays to have on hand for lunches (since I love brown rice but have switched it from a dinner item to a lunch item) & the chicken/veggies are leftovers from a previous dinner so this lunch is a quick one to put together and microwave at work.
PM Snack:
Celery stalks with a 1TBL peanut butter (no sugar) – just enough to lightly spread and get the taste of the peanut butter
Dinner:
Grilled Salmon with lemon (or lime) juice, dill, pepper with steamed asparagus and large green salad – mixed greens, cucumber, tomato, broccoli slaw, red cabbage, shredded carrots, sprouts & microgreens with just a sprinkle of freshly grated asiago cheese and fresh squeezed lemon juice.
Evening Snack:
½ cup warmed applesauce (no sugar) sprinkled with a little cinnamon
1 cup herbal tea (no sugar)
With lots of water throughout the day and to make sure I don’t get too busy and forget to drink my water I put myself on a schedule to drink 20oz (I have a 20oz bottle) by certain times throughout the day.
Breakfast:
Poached Egg on (2) slices of toasted Ezekial break with 1TBL Hummus sliced tomato & sprouts with glass of Orange Juice
AM Snack:
Banana
Lunch:
Homemade Chicken Bowl with sprouted brown rice, grilled chicken breast (seasoned with lime juice, garlic & pepper) green peppers, red peppers, onions, mushrooms, water chestnuts, broccoli & baby carrots steamed with water & lime juice – then a use less than a teaspoon of low sodium soy sauce on top & some toasted seaweed crumbled on top
I cook up some rice on Sundays to have on hand for lunches (since I love brown rice but have switched it from a dinner item to a lunch item) & the chicken/veggies are leftovers from a previous dinner so this lunch is a quick one to put together and microwave at work.
PM Snack:
Celery stalks with a 1TBL peanut butter (no sugar) – just enough to lightly spread and get the taste of the peanut butter
Dinner:
Grilled Salmon with lemon (or lime) juice, dill, pepper with steamed asparagus and large green salad – mixed greens, cucumber, tomato, broccoli slaw, red cabbage, shredded carrots, sprouts & microgreens with just a sprinkle of freshly grated asiago cheese and fresh squeezed lemon juice.
Evening Snack:
½ cup warmed applesauce (no sugar) sprinkled with a little cinnamon
1 cup herbal tea (no sugar)
With lots of water throughout the day and to make sure I don’t get too busy and forget to drink my water I put myself on a schedule to drink 20oz (I have a 20oz bottle) by certain times throughout the day.
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