Wow! June got away from me and not a single post. Sorry folks, it was a busy month. However, today I got a little inspiration from a discussion in my Pilates class and thought I'd get the facts straight and share them with you.

What IS the difference between Greek Yogurt and regular? Does it come from Greek cows?

Well, no. The differences stem from the process in which Greek Yogurt is created (and I'm guessing this process is what is used by the Greeks for their yogurt, but that's a guess, don't quote me on that.) You see, Greek yogurt is strained. The straining process removes some of the salts and sugars, AND liquid whey making it creamier and thicker and most importantly, higher in PROTEIN than regular yogurt.

Greek Yogurt is lower in fat and probiotic-rich as well. As far as lactose intolerance is concerned, if you only have a mild intolerance, Greek Yogurt is a good option because of the removal of the sugars. The sugars are where the lactose is, and are what cause the stomach pain in lactose intolerant individuals. The live cultures help to convert whatever lactose is left into lactic acid, making it easy for the body to absorb it. If your case is more severe, you might have discomfort eating Greek Yogurt so go carefully.

However, if you have no issues, enjoy it! It's good for you and it's versatility makes it a great option to use as a sour cream substitute, like in dips!

My 5 day Challenge

If you’ve been trying to make changes in your diet or are following a diet that isn’t working and you’re looking for a change, try my 5 day challenge. I dare you.

I’ve prepared 5 days of menus for a busy/healthier lifestyle. If you can do it for 5 days, you will see a difference. You’ll experience more energy and even maybe lose a couple pounds. (I said it’s healthy, not a magic bullet).  I’m challenging you to eat according to plan and see the differences in how you feel, inside and out.

Print the pdf.

What do you have to lose? Interested? Follow me for 5 days. I’m starting mine tomorrow, but first, the guidelines, inserted with tips and my 2 cents (of course).

1. Eat your first meal within an hour of awakening. This is why I wake up and have my whey protein shake. I’m not usually hungry when I wake up so this awakens my metabolism. If, on the off chance, I am hungry it satiates me until I have a break to eat, usually around 10:30-11:00am. Adjust your times accordingly, but follow a set schedule, just to start with.

2. Eat every 3 and 1/2 hours. This is a guideline, but I find, especially for those of you who are busy and forget to eat, setting a schedule to fuel up works better than relying on your stomach to tell you, at least until you get use to listening to what your tummy is telling you.

3. Never have 2 protein shakes in a row. A protein shake is to fuel you up in those times that you don’t have a lot of time. Not to be a meal replacement for every meal. When you double up on your shakes, you risk spiking your blood sugar. Split them up throughout the day. They are a very helpful meal alternative, but only when not abused.

4. If you’re too busy to cook yourself a breakfast, make it the night before. All my egg dishes have been refrigerated before hand and they heat up nicely. I usually make 3 of my breakfasts at once. Eggs are simple to cook. Don’t be lazy. It actually takes me 10 minutes to cook and clean up an egg breakfast. Prepare your meals ahead of time so you aren’t scrambling to cook, while your blood sugar is crashing.

5. Keep it Simple. If you find one of the recipes is easy to prepare (such as the salads) then don’t be afraid to repeat. My recommendations are high quality foods so eat as many salads as you like. Also, get a blender bottle (or 2) makes the protein shakes easy to prepare, store and take on the go.

6. Cook your chicken all at once. Chicken stays good in the fridge for 3-4 days so cook it and cut it up for salads. This removes the step of having to actually cook. When I get home late, after 8:00pm usually, I’m ready to eat. I don’t want to cook. I get out my chop bowl and 5 minutes later, I’m sitting down to eat. No fuss. No muss.

7. Drink the shakes all at once. Don’t savor them over 30 minutes. To be most efficient, you need to drink it down.

8. Actual food is a little different. I eat a moderate portion, slowly, then wait to see if I want more. I have it down to exact on my portions, just looking at them. This comes with practice so only serve yourself 1 serving. Then wait 20 minutes. My servings are between 250-300 calories which is plenty for most of you. Trust me on this. We’re retraining your body and your mind to differentiate between a craving and actual hunger.

9. Most everything can be purchased at Trader Joe’s with the exception of the Protein Shake. Everyone asks me what I recommend. I choose Pro-Complex because it’s the right balance for this program, it’s high quality, it tastes delicious, it mixes well, and it doesn’t cause bloating. You can also choose a hydrolyzed whey protein if you have digestive issues. Although I found that the Pro-Complex has not affected digestive issues in the clients I’ve worked with.

10.If you don’t eat pork, fish, etc, you can use any of the other options in place of. Don’t replace with Tofu. These meals are not balanced to vegetarian ratios. Not discriminating, vegetarians are very specialized in their diets. It requires private consulting, as every vegetarian is different in their tastes.

11. Lastly, you’ll notice some common themes. Spinach, eggs, chicken, for example. I’ve chosen foods based on their nutrient ratios, easiness to prepare, nutrients and I love flat belly foods. So yeah, eat your spinach. It’s good for you.

Here’s the Plan:

Day 1

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Egg Roll Up.

2 Large Eggs, scrambled
1/2 Piece of Trader Joes Whole Wheat Lavash Bread
1 Tbsp Trader Joes Light Shredded Three Cheese Blend
Serve with Salsa, Pico de Gallo, or Hot Sauce

299 Calories 18g Protein 25g Carbs 12g Fat

Make it lighter - Use only 1 Large Egg + 3 Egg Whites, Scrambled

270 Calories, 23g Protein, 25g Carbs, 7g Fat

2:00pm - Turkey w/Flat Bread and Hummus

4 oz Turkey Breast, Boar's Head, Low Sodium (or Columbus)
1 serving Trader Joes Corn Tortilla Flat Breads
1 oz Hummus ~ 2 Tablespoons

5:30pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

9:00pm - Glazed Pork Chops w/Baby Greens & a Glass of Red Wine

3oz Lean Pork Chops
3 Cups Baby Spinach & Baby Greens chopped
3 tablespoons Balsamic vinaigrette Salad Dressing

288 Calories, 19g Protein, 9g Carbs, 8g Fat

Day 1 Notes: I’m teaching classes between 5:00-8:00 most nights so I have the protein shake before I go into my classes and eat my dinner in the evening. You can swap these two and eat dinner around 5:30 and have the shake in the evening (or something different). Be Creative.

Day 2

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein or try something different and use 1/2 scoop of each. Yummy.

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Quick Protein Scramble

1 Large Egg + 4 Egg Whites, scrambled
(Can add Diced red and yellow peppers and onions)
Fresh Spinach
1 Piece of Whole Wheat Toast

Serve with Salsa, Pico de Gallo, or Hot Sauce

270 Calories 20g Protein 24g Carbs 7g Fat

2:00pm - Spinach Salad w/Chicken

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach
2 tblsp of crushed walnuts
3 tblsp of Trader Joe’s Cranberry Walnut Gorgonzola Dressing

275 Calories 26g Protein 14g Carbs 10g Fat

Make it lighter – Ditch the nuts, OR use only 2 tbsp of dressing

5:30pm - Pina Colada Smoothie

1 Scoop Pro Complex – Vanilla Whey Protein
8-10 Ounces of water
2 Ounces Frozen Mango Chunks
2 Ounces Canned Pineapple Chunks
2 tsp Coconut Oil

227 Calories, 23g Protein, 19g Carbs, 8g Fat

9:00pm - Colleen’s Spicy Thai Salmon - See Recipe

3.75 oz Salmon
2 cup Garden Salad, Lettuce & Vegetables
2 tablespoon Spicy Peanut Vinaigrette Vinaigrette
245 Calories, 21g Protein, 19g Carbs, 9.5g Fat

Day 2 Notes: Get a salad Chop Bowl. They make salads super easy and when the lettuce is chopped, it’s not only more tasty because the dressing coats the leaves better, but it makes it easier to eat.

Day 3

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Sunrise Egg Sandwich

2 Large Egg + 3 Egg Whites
1 Whole Wheat English Muffin
1 slice American LF Cheese or Chedder

Serve with Salsa, Pico de Gallo, or Hot Sauce

279 Calories 19g Protein 26g Carbs 9g Fat

2:00pm - Turkey Club Wrap - See Recipe

3 oz Turkey
1 low carb whole wheat wrap
1 slice of bacon
Lettuce / tomato / cucumber
Spicy sauce

270 Calories 24g Protein 20g Carbs 9g Fat

5:30pm - Colleen’s Protein Power Smoothie w/Milk or Greek Yogurt

1 Scoop Pro Complex – Vanilla Whey Protein
4 oz of LF Milk or 6 oz water + 1 oz LF Greek Yogurt (2 spoons)
1 tbsp Peanut Butter
1 Banana

270 Calories, 25g Protein, 20g Carbs, 9g Fat

9:00pm - Colleen’s Zesty Fiesta Salad

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
7 White Corn Tortilla Chips

Dressing: 1/4 cup Pico De Gallo with .5 Tbsp Olive Oil & 2 Tblsp Red Wine Vinegar

277 Calories 28g Protein 15g Carbs 11g Fat

Day 4

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Weekend Omelet

2 Large Eggs + 2 Egg Whites
1.5 cups spinach
1 oz Peppers + 1 oz onions (add mushrooms, tomatoes, whatever you want)
Serve with 1/2 whole wheat English muffin.

274 Calories 20g Protein 19g Carbs 11g Fat

2:00pm - Easy Easy Turkey, String Cheese, Apple

2 oz Turkey
2 Trader Joe’s LF String Cheese
1 Large Apple

238 Calories 24g Protein 19g Carbs 6g Fat

5:30pm - Edamame

7 oz cooked soy beans

280 Calories, 22g Protein, 22g Carbs, 10g Fat

9:00pm - Colleen’s Peanut Thai Salad

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
2 Tbsp Raw peanuts
2 Tbsp Trader Joe’s Asian Style Spicy Peanut Vinaigrette

259 Calories 28g Protein 13g Carbs 9g Fat

Day 5

8:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

11:30a.m. - Colleen’s Weekend Eggs

2 Large Egg
2 Pieces of Bacon
1 Piece of Sourdough Toast

Serve with Salsa, Pico de Gallo, or Hot Sauce

314 Calories 19g Protein 14g Carbs 19g Fat

Yes, there’s a lot of fat in this. Eggs have fat and so does bacon. If you want to lighten up the fat, go for egg whites and turkey bacon. I like my eggs with the yolks, I like real bacon. It’s personal preference and I don’t do it everyday so lighten up. You do what you’re comfortable with. Canadian Bacon is also a lighter choice.

3:00pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

6:00pm - Off Plan Meal with Dessert, because I like it and I deserve it! I was good for 5 days.

10:00pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

And the Shopping List: (I hope I didn’t miss anything, I hate running to the store for one thing)

Large Eggs
Egg Whites (can use prepackaged or better to make your own)
Trader Joes Whole Wheat Lavash Bread
Trader Joes Light Shredded Three Cheese Blend
Trader Joes Corn Tortilla Flat Breads
Trader Joes Baby Greens & Baby Spinach
Trader Joe’s Spicy Peanut Vinaigrette
Trader Joe’s Balsamic Vinaigrette Dressing
Trader Joe’s Cranberry Walnut & Gorgonzola Salad Dressing
Trader Joe’s Light String Cheese
Chicken breast- boneless/skinless. Can use Trader Joe’s Just Chicken
Thin cut Trimmed Pork Chops
Salmon Fillets
Bacon – trimmed
Edamame – cooked or cooked and shelled
Sourdough bread
Almond Milk – Regular
LF Milk (optional)
Apple(s)
Banana(s)
Fresh Turkey – High Quality such as Columbus or Boar’s Head
Hummus – Regular, Spicy, or flavored
Whole Wheat English Muffins
Fage Greek Yogurt 2%
Peanut Butter
Pro Complex Vanilla Whey Protein
Pro Complex Chocolate Whey Protein
Trader Joes Pico de Gallo

Let’s do it!

Kirstie Alley - Wow!

 

I just saw Kirstie Alley on a commercial and I was blown away! She looks fantastic.

I’ve been rooting for her since the beginning. She’s always been one of my favorite people I have to say and her battle with weight has caused me some grief. Seeing her struggle with things beyond just her weight, I can, as I sure most of us in some way, can empathize.

So many things factor into getting on a plan and sticking to it. The most important being your WHY.

It looks to me like Kirstie has found her WHY and she looks absolutely amazing. She’s happy, she’s dancing, she’s doing something right nutrition wise. I’m sure she has a nutritionist somewhere in the background helping her balance her meals because like me, Kirstie loves food. There’s no way either of us would give it up just to be thin.

A note here, because I know I’m going to get asked:

The product she’s using is some kind of supplement. The ingredients are not listed on the website so I have no idea what’s in it or whether or not it’s good for you. It claims to boost energy and be organic, that’s all I know.

I’m not endorsing any product here. I’m simply saying Kudos to Kirstie for finding her passion in exercise and making her health a priority.

To Your Health my Friends!

Colleen

Turkey Sliders with Sweet Potato Fries - Five Star!

What you'll need:

1lb ground turkey
Whole Wheat Hamburger Buns
1 3.5oz box mushrooms
1 Medium Purple Onion
2 Sweet Potatoes
Best Foods Olive Oil Mayonnaise
Hamburger fixins'

Make it Happen

Chop up 1 box mushrooms (3.5oz) and 1 medium purple onion. Caramelize in olive oil & 1/2 tbsp butter (for flavor).

Mix caramelized mushrooms and onions with 1lb of ground turkey. Round the meat into 6 burgers, I like to make them thick because ground turkey tends to dry out easily. The caramelized onions and mushrooms add ridiculous flavor to an otherwise flavorless burger meat. I've had them both grilled on the BBQ and cooked on the stove. In both cases they were juicy and flavorful!

Whole Wheat hamburger buns. If you can find low carb, good for you/even better, but most hamburger buns tend to be too large for these burgers anyway, so my solution...I took a large biscuit cutter and trimmed off about 1/3 of the bun, making them the perfect size to fit my burgers. I'd rather save the carbs for the sweet potato fries!

I top my burger off with lettuce, tomato and 1 tablespoon Olive Oil mayo mixed with some ketchup and pickle relish. I HIGHLY recommend the Best Foods Olive Oil mayo to anyone who likes mayo on their sandwiches and burgers. Half the calories of regular mayonnaise. You can't tell the difference in flavor at all. Unlike light mayo which tastes obviously light...and by that I mean bad...the Best Foods Olive Oil mayo is delish and it's a MUFA. Give it a try. It's awesome, that means Colleen approved :)

255 Calories 11g fat (7 if you skip the mayo, but hey, it's a MUFA) 26g protein, 15g carbs

Not too shabby. I added 2oz of sweet potato fries which bumped the calories up to 300, carbs up to 26, still within my ratios and it was worth it. Overall a healthy delicious backyard BBQ meal.

Now I'm hungry. Time to cook!