Simple Carb Cutting

5 Simple Ways to Substitute Lower Carb Foods for Higher Carb Foods

The simplest and most effective way to enhance your weight loss efforts is to eat fewer carbohydrates. To reap the weight loss and health benefits of a lower carb diet, you don’t need an extremely low-carb ‘Atkins-style’ diet.  Instead, you can make a couple of easy substitutions, by switching from starchy and grain-based carbs to their unassuming vegetable counterparts.           

In addition to the weight loss benefit you’ll receive from eating less carbohydrates, you’ll also be getting more vitamins, minerals, and nutrients by adding more nutrient rich foods to your diet.

The Simple Switches

Spaghetti Squash for Spaghetti

Why Switch? Making this switch will save you 33 grams of carbohydrates and 178 calories per cup.

How to Switch? Cut spaghetti squash in half and remove seeds. Place a damp paper towel over each side and microwave 7-8 minutes face-up and then 7-8 minutes face-down (or bake face-down on a baking sheet for 30 minutes in a 350 degree oven).  Once cooked, run a fork lengthwise down the squash and watch it come out like strands of spaghetti. Add tomato sauce or pesto, meatballs, and enjoy this guilt-free spaghetti dinner.

White Beans for Mashed Potatoes

Why Switch? Switching 1/2 cup of beans for 1/2 cup of mashed potatoes will give you 8x more protein and 6x more fiber.

How to Switch? Mash 1 can of cannellini beans with 1 clove of garlic and 1 tsp of extra virgin olive oil for a surprisingly delicious alternative to mashed potatoes. A 1/2 cup of these mashed beans with a side spinach salad are the perfect compliment to any steak.

Roasted Turnips for Roasted Potatoes

Why Switch? Turnips contain a special nutrient called glucosinolates. Glucosinolates are powerful antioxidants with anti-cancer properties (specifically colon, lung, breast, and pancreatic cancers).

How to Switch? Cut the turnips into 1 inch cubes, toss in olive oil, salt, pepper, onion powder, and dried basil. Place on baking sheet and roast at 450 degrees for 20 minutes. Cubed turnips can also replace potatoes in stews and soups.

Portobello Mushroom Caps for Hamburger Buns

Why Switch?   Most hamburger buns are made with refined grains and are nutritionally void. By making this switch, you’ll be replacing 120 empty calories with 44 power-packed calories.

Mushrooms are the only source of an extremely potent antioxidant called ergothioneine, which some researchers think will be used in the future to treat cancer. Portobello mushrooms are also a good source of potassium, an essential mineral for lowering blood pressure.

How to Switch? Grill two Portobello mushroom caps (seasoned with olive oil, salt, and pepper) and use them as the bun to your burger. You may find that 2 Portobello mushroom caps are too much; if so, just use one and have an open-faced burger.

Bibb Lettuce Wraps for Flour Tortillas

Why Switch?   Bibb lettuce (also known as Boston lettuce) is perfect for wraps because the leaves are flexible and tender (unlike iceberg or romaine leaves which are more rigid). Switching several Bibb leaves for a flour tortilla will save you almost 200 calories, allowing you room to pack your wrap with more nutrient-rich and satisfying vegetables and proteins.

How to Switch? Spread Dijon mustard onto a leaf of Bibb lettuce. On top of that, add a couple slices of roasted turkey breast, provolone cheese, hummus, sliced red onion, and sliced tomatoes. Roll up like a wrap or fold in half like a taco (depending on how many vegetables you layer on). You can also wrap your lettuce roll with plastic wrap for a portable, eat anywhere snack

Happy Carb-Cutting!!

Working out like crazy and still see NO six pack???

If you’re working out like crazy, and still not seeing your 6 pack abs, then there’s one big reason:

The specific foods you eat.

As such, you need to start analyzing your diet.  With that said, I am not suggesting a low calorie diet or advising you to reduce your carb intake.

But, there are 5 foods you must avoid.

Even if you have a sound nutritional diet, you will still be stuck in the weight loss rut if you eat these foods.

If you’re consuming any of the 5 foods below, they will stop you from ever seeing your 6 pack – or even getting lean.

The solution is to eat substitutes, or healthy alternatives.

1. Fast Food

Nearly all fast foods have tons of Trans Fats.  It’s these types of fats that have zero nutrition and they actually lower your good cholesterol while raising your bad.  Stay away from fast food, PERIOD.  I am sure you’ve heard the saying, “everything is good in moderation”..?  Well, except fast food!

The Obesity epidemic is on the rise.  In fact, did you know that 1/3rd of the population (BMI 30+) suffer from being obese? Furthermore, overweight individuals (BMI 25-29) make up another 1/3rd of it.

We live in a fast food and microwave type of era, everyone wants it fast to fit their lifestyles.  No wonder these franchises are popping up on the most sought after corners of real estate around the country.  And, they will keep opening doors as long as we keep lining up for their products.

2. Frozen “Diet” Food aka “Lean Cuisine”

These so called “Lean Cuisines” or “All In One” diet meals are nothing more than a big ball of chemically processed garbage.

If you don’t believe me, grab a microscope and take a peak at what you’re putting in to your body.  That should be enough to convince you!

Try baking a chicken breast in some lemon and garlic, add some asparagus or greens for the side.  Its just as fast and easy, tastes better, and is far better for your body.

3. White, enriched, or otherwise refined flour-based products

Flour is a powder made from grains, legumes, nuts or seeds.  Refined grains are significantly modified from their original state, removing the germ and bran. They are further processed through mixing, bleaching, and brominating, and then can be “enriched” with B vitamins and iron.  However, in most cases it is not leaving white flour useless for your body.

White flour contains absolutely no nutritional value what-so-ever.

There is a reason why diabetics are not suppose to eat white bread…  It’s because white flour is converted by the body into sugar as it enters the bloodstream.  You’re just as well off eating a slice of cake! In other words, it makes you fat so steer clear.

4. High Fructose Corn Syrup

They are starting to put this crap in everything!  READ THE LABELS…

This ingredient is not good for you and without question detrimental to your six pack abs. (HFCR) is not processed by the body in the same was as traditional sugar, it must pass through the liver first.

(HFCR) is prominent in things such as; soft drinks, juice beverages, and processed foods.  It is also referred to as “corn sugar”, so be conscious of this as you shop.

5. Alcohol

This is a midsection killer!  Alcohol wreaks havoc on your waistline like smoking does on lungs.  If you are going to drink, then resort to a glass or two of red wine or a light beer.

DRINK LOTS OF WATER!!!

Find substitutes or alternatives for these 5 foods and you will break through your fitness plateau and begin losing body fat. You can do this!

White Bean Chicken Chili

With all of this darned rainy weather we are getting here in AZ, I was I'm need of a tasty chili. I had extra chicken in my refrigerator and it needed to be cooked before it went bad. Sooo.... This is what I cooked up! I actually love it.... I mean, love it more than regular, old fashioned chili. I hope you do too, because its super easy. Enjoy.....

6 ServingsPrep: 35 min. Cook: 3 hours

Ingredients

• 3/4 pound boneless skinless chicken breasts, cubed
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1 jalapeno pepper, seeded and chopped
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained, divided
• 3 cups chicken broth, divided
• 1-1/2 cups (6 ounces) shredded cheddar cheese
• Sour cream and minced fresh cilantro, optional

Directions

1. Sprinkle chicken with salt and pepper. In a large skillet over medium heat, brown chicken in oil.

• 2. Stir in the onion, garlic and jalapeno; cook 2 minutes longer.
• 
  
• 3. Sprinkle with oregano and cumin; cook 1 minute longer or until chicken is browned and vegetables are tender. Transfer to a 3-qt. slow cooker.
• 
  
• 4. In a small bowl, mash 1 cup of beans; add 1/2 cup broth and stir until blended. Add to the slow cooker with the remaining beans and broth.
• • 
    
  • 5. Cover and cook on low for 3 to 3-1/2 hours or until chicken is tender. Stir before serving. Sprinkle with cheese. Garnish with avocado and cilantro if desired.  (I also added a little bit of Feta!)

  
  

  *** If you want to cook the chicken in the crock pot all day with the ingredients, you can do that as well. No need to cook it beforehand. It can cook all day on med heat for about 6 hours!***
  Nutritional Facts: 1 cup equals 334 calories, 15 g fat (7 g saturated fat), 64 mg cholesterol, 1,063 mg sodium, 25 g carbohydrate, 6 g fiber, 24 g protein.
  
  

Are you taking Supplements?

If you are a Team[FIT] Member reading this, you know....Many of the workouts we do in our Program require maximum effort leaving all of us drained, beaten and battered. Because of this, supplementation is a must if you are to take your performance and recovery seriously.

The faster and more effectively you recuperate and recover from these brutal sessions, the better chance you have of taking your training to the next level. Of course nothing beats a proper diet regarding your goals, but certain supplements can give you that slight edge.

I have stressed over and over in class how important basic supplementation is to your health and overall performance with your workouts and reaching your goals!! Now it's time to take some action and implement these into your diets...if you have not already!

Below is a list of some of the most effective supplements to support your journey to that next level.

Multi-Vitamin

Take these with your meals- 3 times a day

Of course as a precautionary measure getting in a good multi-vitamin/mineral can give you that “insurance” you may need during particularly intense phases of training. With these training conditions a multivitamin/mineral is essential in replenishing your body of vital micronutrients so it can function properly and increase performance on a daily basis and correct any deficiencies from skipped meals, stress and other abnormal occurrences that take you away from your regular schedule of meals.

Smart Blend

Take with your meals- 3 times a day

This is a blend of "smart fats" that contains important essential fatty acids, which may be depleted in the diets of many athletes and people who regularly exercise.  Taking Smart Blend regularly ensures a complete mixture of essential fatty acids such as omega-3, omega-6, EPA, DHA, CLA and GLA. Smart Blend provides optimal support for reducing body fat, increasing muscle tissue recovery and balancing testosterone and insulin production.

BCAA's

Take directly after workout (if you don't have protein) OR 3 times a day 

Branched Chain Amino Acids are essential, meaning that they must be consumed through the diet, since the human body cannot make them from other compounds. BCAAs provide active adults with support for training endurance and recovery. Used with protein powders and /or protein-rich foods, these capsules help support muscle recovery and protein synthesis.

Protein Powder

My recommendation! I LOVE the Dutch Chocolate Flavor. AWESOME brand.

This fast acting protein supplement is a staple in any serious fitness enthusiast’s list of must-haves. Designed to digest quickly to help muscle recover, whey also includes a complete amino acid profile making it a perfect pre and post-training support supplement. Recent research also suggests that it may slightly blunt hunger for those looking to use it as a weight loss aid.

When you need it: Mainly used as a pre and post-workout (20-30 grams) supplement to support training recovery, you can easily insert whey anywhere into the diet. It is great for those rushing out the door in the morning (20 to 30 grams) not only for convenience but also to blunt cortisol levels after waking.

SUPER Easy Cinnamon Almond Butter Bites

I feel like I have a lifetime supply of homemade Almond butter (thanks to our awesome Bootcamp members!) and can't possibly get through it on my own. So I have been trying to think what else to do with it.... What to make.. who to make stuff for!!??

 So here comes a little snack that will curb your sweet craving and fill your tummy with nutritional fats!  And please don't be that person who gets alarmed by the word FAT.... Yes, fat is good for you! Just not that Super Size McDonald french fry kind of fat. The good fats that are found in almonds and coconut oils!! 

Try this super easy recipe that will take you only 10 mins to prep...

Ingredients:

• 1 1/2 cups raw almonds
• 1/2 cup rolled oats
• 1/4 almond butter
• 3 tbsp coconut oil
• 2 tbsp agave (or more if you want it sweeter)
• 1 tsp vanilla extract
• pinch sea salt
• 1 tsp cinnamon

Instructions:

1. In a food processor, pulse the almonds and rolled oats until a flour-like consistency is reached.
2. Pour into a medium bowl along with some sea salt and cinnamon, mix well & set aside.
3. In another small bowl, mix together the almond butter, coconut oil, agave, and vanilla extract.
   
4. Pour the wet ingredients with the dry ingredients and mix well. You may have to use your hands to get it evenly mixed.
5. Roll the mixture into quarter-sized balls and place onto a baking pan.
6. Continue until you have completed – makes about 30 bites.
7. Place them in the freezer for a minimum of 30 minutes.
8. Store in an airtight container in the freezer.

ENJOY!

Nutrition Facts:*

• Serving Size:  1 bite
• Calories:  44
• Total Fat:  3.7g
• Carbohydrates:  2.2g
• Sugars:  1.3g
• Protein:  1.0g

My Go-To Purchases at Costco

Yes... Costco seems to be my place of serenity and hell all at the same time. Every time I go to Costco I have to mentally prepare to deal with the madness of people but at the same time, deal with my impatience.  I am horrible... and sometimes not so nice when a group of people are chatting away about their weekend standing right in from of my Perfect Foods bars. Hellooooo this girl needs her fix!!  And Don't tempt me when I'm HANGRY.

Anyways, I wanted to share with you some of my favorite finds at Costco right now!  These things always make my meal prepping much easier!

I always buy my chicken here and its a good price for it being organic. 

Of course, the eggs!  Good price and we mow through these every week!

These are SO damn good! Good meal replacements for when you are on the go and have no time! 

Yes, I eat bread. And THIS bread will change your life.... your welcome!

Helloooo.... already chopped up and ready to put into containers. I'll take them ALL! 

This might take some getting used to for some people, but throw some fresh squeezed lemon on it or some Cholula for those who like spicy! (in the freezer section)

My life would be a sad place without this heavenly mixture of spread, dip, topping, etc. :)

While Jeff eats whole eggs, I have egg whites every morning for BFast. With a sweet potato.... Awesome combo right after my workouts!

OMG... And buy these! They are so easy to make and taste so good with pepper and fresh squeeze lemon over top!  No fishy hassle at all!

Now, go to Costco and make your meal prepping easier on you!!! Just don't stand in front of my Perfect Foods Bars :)

Prepping for the week....

Hey guys, I just finished my meal prepping for this week. I prepped all of my lunches and also made some of my delicious Amazeballs for snacks during the week.... AND it only took me about 30 minutes!  Score!!

Here's a little tip:  Go out and get you some of these...

Salmon Patties at Costco

SteamFresh Veggies at any grocery store!

My lunches for the week consist of a Salmon Patty with mixed veggies (broccoli, cauliflower, carrots, onions, and zucchini) with Quinoa and Whole Grain Brown Rice.

4oz Salmon

1/2 cup Steamers

1/2 cup chopped zucchini and onion

Add pepper and hot sauce for taste

Calories:  333

Carbs: 30

Protein: 25

Fats: 11

Do you remember those tasty Amazeballs?? So quick and easy to make (only 4 ingredients!)

I'm Back!!!

Hey Ya'll, so if you haven't noticed, I took some time off from the blog. Its been a hot minute since I've posted my recipes, meal preps, and grocery lists. I have had a rough few months since February but life is getting back in order and I wanted to focus on other things with this blog as well.

Going forward, I'm not only going to share with you my meals and easy recipes but I want to share with you the quick and easy finds I buy in the grocery stores, deals I find, etc. that just make my healthy eating routine a heck of a lot easier on my hectic schedule. As well as sharing tips on quick meal prepping every week (cuz I believe in prepping EVERY Sunday).

 Prepping your meals is going to save you so much time and risk of eating the well... shitty! foods that are advertised out there as "quick" and "healthy" foods on the go! When it comes down to it..... you need to eat real foods that you can't buy from a drive thru window for $.99. If you ever do that.... please don't tell me. I don't want to hear about it, it will only stress me out!!! ;) (but I will know)

Meal Prep Monday!

Love me some good 'ol fashion meal preppin! I like to mix up what I prep each week, sometimes I prep the same things but this time I am cooking turkey meatballs, egg white muffins, and some mixed veggies. It was so incredibly easy and my lunches and snacks are done for the week! Here's how I did it......

My Menu plan:
Breakfast and or Snacks through the day: Egg white Muffins ( I usually eat 4 with breakfast and a piece of toast or small sweet potato)

Lunch: 4 - 5 Skinny Turkey Meatballs with sauteed veggie mix.

Dinner: I usually don't prep my dinners because this is the time of day when I usually can get some time in the kitchen. Also, I usually like Fish at night and I like it best cooked and eaten fresh.

First Things First:
I chop all of  my veggies and separate them into individual plastic containers. This week I decided on a good stir-fry mixture of carrots, zucchini, onions, and broccoli. I used frozen broccoli and steamed them first until slightly tender. Then I chopped it up into smaller pieces. For the other veggies, I used my handy dandy chopper (pictured below).  Into each container, there is about 1.5 cups of the veggie mixture. I chose not to pre-cook them this week because the onion and zucchini tend to get too soggy. When it comes time for lunch each day, I will just saute my veggies then for a couple of minutes with EVOO and chili pepper paste.

To eat with my veggies, I made some Skinny Turkey Meatballs....

Ingredients:  Only 35 cals each!! This recipe makes 27 meatballs

1 package of lean ground Turkey (97% 3%) (Costco has the best price for a 4 pack of ground Turkey)

1 small red onion chopped

1/2 - 1 cup chopped spinach

3 tbls Liquid Egg white

1 tsp Lawry's Salt

1- 2 pepper

optional: 1- 2 oz Feta

Directions:

Dump all ingredients into a bowl and mix thoroughly.  Here comes the messy part, using your hands (I use gloves because I hate raw ground meat) form small balls about 2 inches in diameter.
Bake in the oven at 375 on a greased cookie sheet until the meatballs turn golden brown on the sides and top (roughly 15 - 20 mins).

Next... My breakfast and snack goodies!

If you want to enjoy some of these bad boys, get yourself one of these small muffin baking sheets. It makes 24 egg white muffins. 

Ingredients:

about 1.5 carton of Liquid Egg White (purchased at Costco- I buy the organic ones in the red box)

Chopped Red Onion (about a tsp in each)

Chopped Spinach ( about a tsp in each)

Cholula hot sauce (2-3 drops in each)

Directions:

Preheat oven to 375.  Slightly grease each muffin tin with EVOO, I learned the hard way :(

Drop as much chopped onion and spinach as you want in each one along with a couple drops of Cholula to add some flavor. 

Then, pour the egg white into each muffin circle until it almost reaches the top, they fluff up a bit in the oven when baking (it usually about 3 tbls). 

Bake for about 12 minutes or until egg is fluffy white and sides look crisp!

This week's prep was pretty simple, I ran out of propane yesterday so I am saving the chicken grilling for tomorrow, because when I run out of my turkey meatballs, I know I will need some Chicken to add to my other meals.  Those Turkey meatballs not only are good to eat for lunch but I find them to be really good snacks during the day when I get hungry between meals and they are actually good cold too!

Also, because I crave a little sweetness now and then, I prepped my Amazeballs recipe too. Did you check that out yet??

Amazeballs

PLEASE tell me you are a chocolate and peanut butter fan!!! If not, I don't think we can be friends... Honestly!  These 2 things exist in every single day of my life!  They make life more enjoyable :)
AND if you like reese's peanut butter cups.... Get your hands on some of these puppies!

Ingredients:
1/2 Cup Melted Coconut Oil
1 Cup Creamy Peanut Butter
1/4 Cup Honey
5 Scoops Chocolate protein (Whey or Casein- preferably Casein if this is a after dinner dessert!)
** Chocolate topping is optional

Directions:
1.  Mix all ingredients together until you are able to form the dough into balls. Size should be about an   inch and a half.  (if they start to fall apart or aren't holding together well, then add more protein powder. If they are too dry, add a little bit more PB)
2.  Place on wax paper and put them into the freezer for about 30 minutes.
3.  If you chose to add some chocolate to the top, melt some dark chocolate cacao chips with a little bit of coconut oil and then dunk the tops!

I was able to make about 25- 30 Amazeballs... You'll want that much to last you all week! They truly are Uh-MAZING if you are a PB and chocolate fan!  Hope you enjoy :)

Raspberry Balsamic Chicken

Serves 4

Ingredients:

1 tsp EVOO

1⁄2 cup red onion, chopped

1⁄2 tsp dried thyme, or 1 1/2 teaspoons fresh thyme

1⁄2 tsp salt, divided

4 (4-6 ounce) boneless chicken breast

1⁄3 cup seedless raspberry preserves

2 tbsp balsamic vinegar

1⁄4 tsp black pepper

Directions

1.     Heat oil in a large nonstick skillet over med-high heat, add onion and saute 5 minutes.

2.     Sprinkle thyme and 1/4 tsp salt over chicken.

3.     Add chicken to pan; saute 6 minutes on each side.

4.     Remove chicken from pan and keep warm.

5.     Reduce heat to medium, add 1/4 tsp salt, preserves, vinegar, and pepper to pan, stirring until preserves melt.

To Serve, spoon sauce over chicken and serve immediately. OR Return chicken to pan and coat chicken evenly, serve immediately.  Serve with your favorite greens for a salad or it pairs nicely with sauteed brussels sprouts (my fave)!!