The Best Soup I've Ever Made/Had

Years ago when I was traveling through Italy, I came to love Minestrone Soup. I tried it in every restaurant I went to while I was there and my favorite was found at a little cafe in a small alley in Torin. It was the only place open when we arrived, tired and starving (during Siesta, everything is closed) and I thank my lucky stars for that. Even today, I remember how good it was, although I can no longer remember the name of the Cafe.

Since that time, it's been a favorite even though nothing has ever lived up to that Cafe in Torin. I only tried making my own once, almost 20 years ago when my cooking capabilities only consisted of following recipes with absolutely no imagination of my own. Well, I can confidently say my imagination has taken off over the past 5 years and my cooking is the better for it and with the popularity of Pinterest I can find inspiration anywhere, even in the market, by using my phone.

This is my version and it was so hearty and GOOD!

I found a recipe that looked delicious (I love seeing what my food is supposed to look like) especially because she put Tortellini in it. I purchased all the fresh Organic produce and ingredients I would need and I went to work. Here is the link to the original recipe. With props to WinnieAb I only used her ingredient list, minus the bacon (I avoid the use of pork and beef whenever possible). I found the canned ingredients in BPA free packaging (because I get a little crazier every year) and in case you're interested, here's an article highlighting which brands are listening or not regarding the BPA issue. Now many have asked for the recipe, which you can find at the link above, but that's not how I cook. I can tell you if it says 3 cloves of garlic, I'm going to AT LEAST double that. I like my Minestrone to be chock full of fresh veggies so I just cut up what looks good for me. I eyeball most everything according to my taste and improvise where I think it's appropriate.

Here's my ingredient list:

more than 1 cup	Organic Basil AND parsley FRESH!
2	Organic Carrots
2	Organic Celery, ribs of
1 15 oz. can	Organic Chickpeas, cooked
10 large cloves	Organic Garlic
2 cup	Organic Kale, chopped
1	Organic Leek
1	Organic Yellow Onion, large
4	Organic Potatoes
1 28 oz. can	Organic tomatoes, with juice
1 basket	Organic cherry or grape tomatoes
1	Organic Zucchini
1/4 Cup	Homemade Pesto
1pkg	Pesto Tortellini
2 bx	Organic Vegetable Broth

Here's how I made it. First I gently sauteed the carrots, celery, onion, garlic, leeks and cherry tomatoes all together. I start with the tomatoes, carrots and celery because they need to cook longer and the tomatoes need to burst, adding in the garlic, onions, leek. Then I added the broth, canned tomatoes, chickpeas potatoes, pesto and holding off til the last 15 minutes or so to add the Tortellini, finally adding the Zucchini and Kale (because I don't want them overcooked). I reserved some of the pesto for garnish, but added a good portion to the soup. If you want a cook time, I can't tell you exactly, but I taste it regularly adding Salt & Pepper when needed. Once the potatoes are cooked through and the Tortellini looks perfect, then it's basically done. I served with a dab of pesto, some fresh cut basil and Parmesan cheese on top.

I didn't know how much I was going to have but at the end it was close to 14 cups so I froze a bunch of 2 cup containers for future meals. 

I'll note here that I did not add Parmesan to my Pesto. This is an old trick I learned from a friend. I make my own pesto then freeze it in a flat glass container, cut it up into cubes and keep it in the freezer and add it to sauces. It's an amazing flavor addition to any Italian dish and you can always add the cheese once it's defrosted.

Wendy's Pretzel Bacon Cheeseburger

The old me wants to try this. I love hamburgers. The me in the present wants to know what's in it. This ruins it you tell me. My logic? I want to make a conscious decision. I need to know. 2 weeks ago I decided to no longer include pork or beef in my diet. So unless they make a turkey version I won't be indulging anytime soon. My body. I have a right to know what I'm putting in it. In fact, I want it to be ruined for me, then I won't eat it. I can live with that. Even a few weeks ago I may have tried it, but I would have definitely split it with you or saved half for later (assuming I recovered from what it does to my stomach).

Spoiler Alert! If you really don't want to hear it, don't read any further. I wouldn't want to ruin it for you, unless of course, it's what you want. 

So....This little contributor to obesity in America is 680 calories. Not the most calories of Wendy's menu, but lets face it, nobody needs to put down this entire burger in one sitting, especially when you haven't taken into account "Do you want fries with that?" Unless you are off to film Survivor of course.

Along with those calories comes 36 grams of fat that I'm willing to bet is mostly heart choking, artery clogging, and cholesterol rocketing saturated fat. Fact checker?? 

I'm shocked to say that 13grams of that is MUFA, however that's even too much of a good thing. Lets layer on the other fats, including 1.5mg of trans fat and you've just consumed over 50% of your recommended fat intake for the day...and let it be said that, in my humble opinion, most of that should be MUFAs. 

1110mg of sodium? You need maybe 1500-2000mg PER DAY! Can you say water retention? I'm feeling dehydrated just thinking about it. Good thing you can get a soda with that....(but I won't go into soda, here, that's a rant for another day) 46 grams of carbohydrates and 7 grams of sugar are just ripe to be stored as fat. But of course, lets not forget my crazy revolution to get Newbury Park to #eatclean... the produce is not organic...tomatoes and lettuce are heavily sprayed with pesticides and no peel.  The beef is cornfed straight from Monsanto, not to mention the environmental impact of the whole Agro industry...and the pigs, you know they're very intelligent? They know, when the guy is standing there with a prod in his hand, shits going down. 

I'm sure it's GOOD. That's what I keep hearing, but I know what kind of chemical mix it takes to make something good and frankly, since my pallet has been detoxed, stuff like this no longer tastes that good to me and I consider that a good thing.

yes I watched Veducated but I feel strongly about my decision to stop eating certain meats. It's not  The me in this moment is good with that.

However, I think I may need a break from Netflix...

The Number 1 Rule of Healthy Eating? If You Don't Know What it is...Don't Eat It!

So you've decided to give up Gluten, you want to go Vegan and you're concerned with products that have GMO's. Nutrition is a mine field to maneuver through when you're trying to do the right thing by your body. Manufacturers don't make this any easier on us. Believe me, I'm a label reader and what I don't understand I Google. The more I learn, the more I'm appalled at the wool being pulled over the consumer eyes.

Here's a good example. This product is made by a company that's family owned... ahhhhh, warm fuzzy feeling. It's comparable to Doritos, but it claims to be made from Beans and Rice... that must mean it's a complete protein, right?...and there it says 4g Protein, right on the bag with that handy little arrow letting me know that that chip I'm about to eat has not only Protein, but Fiber too! Even better, they're 'All Natural', 'Gluten Free', 'Corn Free' 'Non-GMO Project Verified' AND the one that hits it home for most, 'Vegan'... oh happy day, they must be really good for me!

Let's get one thing straight. They are a processed food. A combination of ingredients, flavored and shaped into resembling a processed food that no one on the planet should consume. All the marketing all over the front of the package may sell it to some, but for me it's a huge red flag. They're overselling it, why, because it's a processed food that metabolizes to sugar and gets stored as fat in your body. That in and of itself is why, if you are trying to lose weight and maintain a healthy lifestyle, you should not eat these or any other processed food.

A look at the list of ingredients on the back read okay until they got to the 'Flavoring'. This is where they get you my friends. They have to make sure it tastes good so you'll keep buying them, or better yet, eat all 6 servings in one sitting (840 calories) and believe me, they're flavored with a list of ingredients that you would not recognize, are highly questionable and 1 of which is Lactic Acid, which came up on my NO CORN list only yesterday. Digging a little deaper, I found that according to GMO-Compass.org 'The nutrients of GM plants that are used for the production of lactic acid are not subject to a labeling requirement.'  Interesting. So even though it's NON-GMO Verified, it may contain an ingredient that may contain GMOs but are not required to label it as such.

Confused? Good. Let me make it easy for you. Vegan or Not. Gluten Sensitive or Not. Trying to lose weight or not. Don't eat processed foods. Once in a while, I'm not going to tell you no. I did have to try one of these, for you guys. (I did it for you.) For the most part, 90% of the time, just eat real food. The way nature intended. Fresh, clean, organic, single ingredient, real food.

Sunflower Seeds - Who Knew?

My friend Maryam is always pouring a small dish of sunflower seeds and chomping on them. I thought it was like a nervous habit, like when people eat the shelled ones? Turns out, she knew something I didn't, or maybe she didn't, doesn't matter, she was doing something healthy and I'm all about that.

Recently I was doing some research on whole foods for helping with a hypo-thyroid issue. Turns out, Sunflower seeds are full of what you need if you suffer from hypothyroidism. In fact, they are so full of necessary vitamins and minerals, (Vitamin E, B1, Manganese, Copper, Tryptophan, Magnesium, Selenium, Vitamin B6, Phosphorus and Folate) everyone should add them to their diets. Packed with all these nutrients, they even lower LDL cholesterol.

Sprinkle them on salads. Keep a baggy in your purse for an emergency snack. Grind them up in your morning smoothie. Anyway you eat them, they are a really good addition to your new healthy you! So eat some!

A Healthy Gluten Free Version of Chocolate Chip Cookies

A client shared this with me and so I'm going to share it with you. This is a gluten free, mostly healthy version of chocolate chip cookies. I made them and they are pretty good, not grandma's recipe, but knowing that I'm not consuming a bunch of unhealthy ingredients seems to make them pretty darn good.

Ingredients
2 cups almond meal, or almond flour
1/4 cup coconut oil, softened
3 Tablespoons pure maple syrup
1/4 teaspoon sea salt
1/2 teaspoon baking soda
2 teaspoons vanilla extract
1/2 cup dark chocolate chips
Instructions
1. Preheat oven to 350F.
2. In a medium bowl, whisk together the almond meal, salt, and baking soda, then add the coconut oil, maple syrup and vanilla extract and mix well.
3. Fold in the chocolate chips, then drop batter by rounded tablespoons onto a baking sheet lined parchment paper.
4. Bake at 350F for 8-9 minutes, until the edges are golden brown.
5. Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature

My tips? Use organic organic organic to optimize the healthiness of them. Also, I put in the syrup and vanilla before I put in the coconut oil (which I melted) and they didn't flatten out. I would put the coconut oil in first next time (probably tonight as I want to try it again for a dinner gathering).

My nephew said they were really good and considering he's kinda a kid, I take that as a good sign. 

Bon appétit'
Colleen

Kale Chips Experimental

My daughter's friend offered me some store bought kale chips. By the snarl in her lip I could tell she didn't like them and wanted my opinion. Not very tempting. "Are they good?"

"Not really. I thought they would be but I'm a little disappointed." 

I didn't chance it, but the idea intrigued me a little so I googled a recipe. 

Super simple but I wasn't sure what seasoning to use. What would compliment kale? 

Hence the experiment. Three flavors. 

Sea salt. Olive oil. Lemon. That was my favorite pick. I would make these again.  

Sea salt. Olive oil. Lemon. Cumin. My daughter and her friend liked these best.

Sea salt. Olive oil. Lemon. Cumin. Turmeric. These were awful. 

So, give it a try. If you are dedicated to your wellness, they ware surely worth a shot as a healthy alternative to regular chips. 

Here's how it's done. I stripped the kale off the stems, broke it up into small potato chip size pieces. Washed it. Dried it. Tossed it in a bowl with the EVOO and seasonings. Spread out on a stone. Baked for 20 minutes on 400. Cooking time may vary depending on your oven and pan. Don't be afraid to try it while it's cooking. 

Enjoy!

Colleen 

Salmon Florentine

Salmon Florentine with Cashew Cream & Quinoa

On Thursday Mindbody FitPro posted this recipe. I LOVE ❤❤❤❤ salmon so of course this looked amazing! I read the recipe and acknowledged the simplicity of it. I can whip up a restaurant worthy salmon dinner in less than 30 minutes. Most fish is easy, only a few minutes in the broiler. You just need your goto marinade / seasoning and you can throw it together in your sleep. Seriously, I'm not a culinary wizard. Self taught through trial and error (I hate reading recipes)

I was happy to see that this would be no exception...the only snag was the ricotta cheese. 

Don't get me wrong. I'm not that pure. I do love milk and I like cheese. Dairy is not off my list of things I won't eat. I do limit how much though. Although often nagged at by my skin care therapist and health conscious daughter to remove dairy in order to clear up my teenage acne, I just can't. I'm not ready to say "I don't do dairy". I will however embrace the idea to slowly reduce it from my diet.

I'm embracing. First by completing a 7 day detox with my Studio friends, removing dairy for 7 days. Challenge accepted. So how do I make this recipe with no cheese when it's cheesy goodness it what seems so damn mouthwatering about it? My best friend, Google, offered me an array of vegan substitutes for ricotta cheese, but the one I cozied up to was the cashew creme.

I've never made it before but I will try anything. Recipe? Whole raw cashews and water. Oh, and you need a really good blender or food processor of some kind.

Off to the farmers market, I needed some supplies. Our new little Dos Vientos Farmer's Market was kicking off its first day so why not check it out? I could always go to Sprouts later. Happy me, they was a booth with raw organic nuts. I got me a bag of whole raw cashews, some fresh spinach and a piece of fruit I'd never heard of but got to sample and couldn't resist.

Ready to cook.

First the cashew creme. You will need some time for this one, but it takes 2 minutes to get it going. I told you you would need a high powered blender. I have a Ninja Master so I dumped the whole bag into the prep bowl, added enough water to just cover the cashews, put the lid on it and popped it in the fridge and went about my day. That was 1:00pm

At precisely 6:50pm my culinary guinea pig, Georgie arrived, so I pulled out all the ingredients and assembled the meal. I don't measure anything when I cook. It takes all the fun out of it, so my recipes are estimates.

Cashew creme, blended until the consistency was like ricotta cheese, about 2 minutes. The directions I found all said to leave them in the fridge overnight. I was really happy that the cashews absorbed much of the water and plumped up nicely after only 5+ hours.

In my wok pan:
Olive oil 
Minced Garlic
Chopped Sun Dried Tomatoes
Cooked these on low for a couple of minutes, just to heat the garlic. Then I completely filled the pan with the fresh organic spinach from the Farmer's Market and let it wilt down.
Threw in the cashew creme and stirred it up, removed from heat. I probably should have used only half the cashew creme, but I added it all. My bad. I had lots left over.

I drizzled the salmon with olive oil and lightly salt & peppered it then placed it under the broiler on high for about 3 minutes. (This will vary dependent on the thickness of your salmon.) For a thick cut I might go 4 or 5 minutes.

Remove from oven and put the Florentine on top. It was delish.

I seasoned the quinoa with a little salt, pepper, garlic and cut up some sun dried tomatoes in it.

My piece was about 3 ounces. I put about 2 tbsp of the Florentine on top. My estimate was around 400 calories including 1/3 cup of Quinoa, which I didn't finish. Although this is a higher fat dish, the fats were lots of Omega 3s and Monounsaturated fats which I I'm not going to get crazy over. It was a very healthy, easy, and delicious dish.

I had chicken with some of the topping on it for lunch today too. So good.

What would I try next time? I think I might add a little lemon to the cashew creme. If anyone tries this variation, let me know.

Happy Eats!

Omega 3s - Stop Messing around and Take them Please!

So what's the big deal with Omega 3's you ask? Well.....

They are my number 1 recommendation for supplements if that tells you anything, especially all my non fish eating friends. Omega 3's have so many benefits I will simply just have to share them with you.

So, your body can't produce it's own Omega 3 Fatty acids, even though they are an essential fatty acid. It must get them from other sources. If your diet is rich in Fatty fish, Flaxseed, Almonds, walnuts, cashews and pecans then you are possibly getting enough O3s. If not, well, the downside to this is heart disease, diabetes, obesity, and a number of other ailments.

I could get technical on what the O3s do and what the imbalance between O3s & O6 causes, but I've found that most peoples eyes glaze over when I get technical so here's the bare bones which should be more than enough reason for you to bone up on your Omega 3s.

They reduce High Cholesterol
They reduce High Blood Pressure
They reduce inflammation associated with IBS, rheumatoid arthritis, osteoporosis, depression, ADHD, asthma and cancer, and if you don't have any of these, they help greatly reduce your chances of ever getting them.
They block fat storage in your body, increase metabolism and help you burn fat faster
They improve blood flow
They suppress the production of cortisol, reducing stress levels
They helps stabilize your blood sugar levels

The average American doesn't get enough Omega 3s and overloads on Omega 6. This imbalance makes for unhealthy cell function resulting in many of the negatives discussed above. So add an O3 supplement to your daily routine and eat more O3 rich foods. You will notice the difference, I promise.

To your health!
Colleen

What Now? Juicing.

After taking a hiatus (since July), I'm finally back. Sorry my peeps. I had a rough road from last summer until the end of the year, but the light is shining brightly at the end of my tunnel and I plan on making this a regular occurrence again.

So my first topic is what I've been up to. Although I haven't been writing about my adventures in Nutrition, I have still been practicing. Constantly educating myself and talking to people. Lot's of workshops have occurred and what I've learned is that there's so much more to learn.

My latest adventure is now Juicing (no not steroids). Fresh abundant, organic vegetable and fruit sources. No I guess the thing that has always steered me clear of the whole juicing thing is the extremist mentality. I had a visual in my mind of every meal being sipped through a straw and losing the benefits of fibrous foods as well as the joy of actually eating, not to mention drinking something green was a huge turnoff. Nope. I made up my mind, and I can be very stubborn, Juicing was not for me.

Then some things occurred over the past few months. The first was my daughter, now a beautiful and wise 22 year old, who took years for me to wean off fast food. As she got older her tastes changed and fresh healthy abundant food that was always available in my kitchen started to have its appeal to her. Now she makes me proud and the day she threw some kale, spinach, apples, bananas and celery into my Ninja I was a little stunned. Where did she learn this? I don't grind up my food to liquid? How could that possibly taste good?

She swore up and down that it tasted fine, it just looked weird. I raised my right eyebrow up in disbelief and refused to even try it. Stubborn. Like I said.

Well a couple of weeks ago while going through my Netflix Library of Food documentaries, I came across a gem, "Hungry for Change". After watching this movie I decided to try Juicing, not as my whole diet, but as a supplement to my food. So here's what I threw together (a tactic I got from my daughter)

4 Cups Kale
2 Cups Spinach
2 Cups Coconut Milk
2 Small Apples
1/4 Pineapple
4 Oranges
1 Banana

I split it with my good friend Maryam. What it breaks down to is this:
Less than 300 calories
6g Protein
3g Fat
72g Carbs - the good kind, don't panic
320mg Calcium
1700mg Potassium

Not to mention all the other Nutrients and antioxidants in these fresh organic vegies an fruits. What I felt immediately was ENERGIZED and CLEAR HEADED. Not bad for supplementing with my regular food. I'm sold. Will start posting regular recipes soon and I'm going to start saving up for a real Juicer. My Ninja just isn't going to cut it. 

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!

Turkey Club Wrap

And yes, you can use real bacon :)

• 1 slice bacon (cooked)
• 1 whole-grain, low-carbohydrate wrap (look for a wrap with approximately 17 grams of carbs and less than 3 grams of fat per wrap) or whole wheat bread, depending on your personal meal plan and nutritional parameters
• Sauce - 1 tablespoon olive oil mayonnaise + 1 tablespoon 0% fat Greek Yogurt + Sriracha sauce (a hot chili sauce found in the international aisle at your favorite supermarket), to taste
• 3 ounces deli Boar’s Head turkey breast, lean, low sodium (fresh turkey is better)
• romaine lettuce leaves
• 2 slices tomato
• 4 slices cucumber

Nutrition Per Serving: ~ Calories: 270; Protein: 23.5 grams; Carbs: 19.8 grams; Fat: 8.7 grams

4 Foods That Will Help You Sleep

Do you have trouble sleeping at night? If you're up to try anything to get your 40 winks, here are some ideas you can use as an alternative to pharmaceutically induced sleep.

Be sure and let me know if they work. I would test them myself, but I don't have trouble falling asleep. My problem is waking up an hour before my alarm. Still looking for something to help with that.

Pumpkin Seed Powder: More tryptophan than a glass of milk. Mix with applesauce (or any carb) which allows tryptophan to enter the brain more efficiently.

Tart Cherry Juice. Tart cherries are particularly high in melatonin, the hormone released by your brain that helps you fall asleep. Tart cherries have 6x more melatonin than a regular cherry and the Juice has 10x more. Drink it an hour before bed. 

Scottish Oatmeal: Oatmeal helps the nervous system relax and release tension. Scottish Oatmeal is high in tryptophan and melatonin. 1/2 cup an hour before bedtime. Throw some blueberries in it. Yum!

Dandelion Greens: The liver metabolizes your hormones. Insomnia can be related to a hormonal imbalance. Dandelions clean out the liver. Are you following this?

Easy Glazed Pork Chops

This one's so easy and one I that always gets requested when my girl comes home to visit. Served with a bed of greens you can enjoy it with a glass of wine guilt free. 

Here's the Flavor:
2 Tbsp Grade B Maple Syrup
2 Tblsp Dijon mustard
2 Tblsp EV Olive Oil
1 Tblsp Balsamic Vinegar
Salt and pepper to taste

Hint: I mix a little of this with my salad dressing.

Use thin cut chops, they cook fast making this a meal in under 20 minutes. Covers about 6 chops nicely. Dip your chops in the sauce, place in a pan. Cook on both sides for about 3-5 minutes (depending on how thick your chops are) on med-high heat. Once they're done, remove them from the pan, add about 2-3 Tablespoons of water to the pan, put it back on the heat and add the leftover dip. Cook to reduce and pour it over the chops. Serve with 2 cups chopped baby greens tossed in a balsamic dressing. Quick, easy, delicious.


For my friends out there, here's the Ratios

3 oz Pork 100cal 19Protein 2Fat
2 cups Spinach Salad 14cal 2Carb
3 Tbsp Balsamic Dressing 66cal 3Carb 6Fat
1 4oz Glass Red Wine 87cal 2.4Carb

Get Your Health in Rhythm: Tip #1

Make it easy on yourself.

Are you always forgetting something that interrupts the Rhythm of your day? Did you leave your planned meals at home as you rushed out the door?

Always have an MRFK (Mobile Readiness Food Kit) & Water with you. Keep 1 in your car, at work in your desk, or in your purse. Getting stuck in an endlessly busy day without water or food will not only cause your blood sugar levels to crash, igniting sugar/carb cravings, but your stress amplifies when your body is starving, and you become too cranky to deal with it. Even if it's a Power Crunch bar in your purse, remember to have something to carry you through to your next meal.

**Here's a hint to make it super easy, get 3-4 of the Camelbak type water bottles, they're easy for on the go, just flip the top and drink.

Spice up your Nutrition for Awesome Health Benefits: Cinnamon

Eating healthy doesn't have to be a bland meaningless experience. Adding flavor to your food doesn't even add calories. Using fresh spices or the dried ones you have in your pantry will not only flava up your food, but there can be some terrific health benefits as well. In some parts of the world, spices have long been used for their medicinal qualities. Here in the States, they are quickly gaining popularity again as we start to see the negative effects of Western Medicine and Big-pharma remedies. 

Follow me as I delve into some spices that really offer more than just a party for your taste-buds.

Cinnamon: One of the oldest spices known has become a topic of debate. Does it really do all the things the Internet says it does? When it comes to spices there is not a lot of medical research out there. Believe me, Big-Pharma is taking over the world and they would rather pump you full of potentially dangerous drugs and make a lot of money, then have you purchase a canister of cinnamon at your grocery store. I say, try it, if it works, great. If it doesn't, what do you have to lose? Your toast sure tasted good this morning.

Personally, I've used cinnamon mixed with honey as a topical remedy for a pinched nerve. For those of you who have experienced a pinched nerve, you know the process to reduce the inflammation and get back to feeling normal or pain free is a long one. I had plenty of time to try everything I could find and I will tell you, it offered temporary pain relief and for that I was grateful. Draw backs for me were, slight skin irritation (I didn't care, I was in so much pain) and it's a messy treatment!

So here are the known benefits of cinnamon:

Cinnamon may be helpful in lowering blood sugar and there is research that it may be helpful as a supplement to regular diabetes treatment for people with Type 2. There was a study published in 2009 that found cinnamon taken twice a day for 90 days improved hemoglobin A1C levels in people with Type 2 diabetes. The theory is that it increases insulin action. I wouldn't count on cinnamon alone of course, but with a proper diet, exercise and regular monitoring, what would it hurt to try? (Consult your doctor first before taking any supplements, especially if you have a medical condition.)

Cinnamon is known to have anti-fungal, anti-parasitic, and antibacterial properties which help to fight yeast infections, head lice and stomach ulcers.

It has a blood thinning compound and anti-inflammatory properties that assists in blood circulation which can reduce arthritic pain. 

It has been know to relieve indigestion, bloat and stomach upset.

Cinnamon is a natural source of antioxidants.

Now for the side effects, when used topically, as I stated above, it can irritate your skin. Ingested in high doses, it can harm your liver. As an addition to your daily diet, not overdone, it's a good thing. Add it to your food, it will make it taste great and give you some health benefits as well.

To your Health!

a Why for Change

Diets, Eating Plans, Supplements, Surgery. When it comes to losing weight our mindset is to drop it quick because 'I have a _______________ in 6 weeks'. This is a goal for an event, a moment in time. A Why is different. A Why is a decision to change and it's much more powerful than a goal.

For some of you, reaching a goal is as easy as adding extra workouts to fit into the dress you bought for a wedding before you gained those pesky 5 pounds. For others, it's not that simple. Losing weight feels like a life sentence and for every failure, you become more defeated. A quick fix may work for a moment, but true change comes with success and it is driven by your Why.

So your first step is to know your Why. What things are important to you in your life? Your Spouse? Your children? Do you want to be able to go out on a beautiful day like today and hike for 2 hours? Or ride a bike? Or go to the beach? Everyone's Why is different.

Once you become clear on where you want to take your health and Why? Then everything you do from that point becomes a step to getting there, a journey.

What's your Why?

30 Days to Effect YOUR Change