I'm offering another bonus boot camp this Friday morning at 5:30 a.m. at Broad Ripple High School! Meet on the track a few mins early, bring $10 and anyone you know who wants to try it out! Let me know if you plan to attend!
With self-confidence the world bows to greet you and coincidence becomes your partner.
And self-confidence comes from loving yourself.
And loving yourself comes from knowing that you are, still, exactly who I most want to be.
And so I am,
I'm offering a bonus boot camp Friday, June 24th from 6:30 a.m. - 7:30 a.m. at Canterbury Park in Broad Ripple! Bring $10 and come 10-15 minutes early if you can! Please invite your friends and let me know that you are coming by calling or sending me a text (317) 964-9072! ALL ages and fitness levels welcome!
I got an email from someone who works in cancer treatment suggesting I add some of his fiber filled recipes to my website. He is right that people seem to forget about this important component in our diet while focusing on low-calorie, low-fat, high-protein foods. He told me he has found that that 40% of the cancers that treated begin in the colon and most people get less than 25% of their daily recommended amount of it! So, here are a couple of his high fiber, low fat, low calorie, high protein recipes! Nice of him to share with us! Thanks Shaw!
Balsamic Protein Fiber Boost Salad
1/2 cup pre-cooked steak or chicken strips 2 cups classic romaine or spinach salad 1/4th cup crumbled feta cheese 1/4th avacado slices 1 cup green vegetables (I like to use boiled edemame) 1/2 cup diced petite tomatoes 1 diced hardboiled egg 10-15 sprays of 10 calorie balsamic vinagarette dressing 635 calories (I know this sounds high to many calorie counters, but not bad for a dinner!) 14g of fiber, 2g soluable 29g of protein 8g of fat, 2 saturated
Extreme Fiber Chicken Enchiladas 2 Extreme Wellness Whole Wheat Tortillas - 94% daily recommended fiber 2 Cups Vegetarian Refied Beans - %80 daily recommended fiber 4-6 oz. pre-cooked steak or chicken strips 2 oz. shredded lettuce 1/2 cup chopped minced onion 1/2 tbsp. ground cumin 1/4th cup chopped shallots Cayenne pepper to taste 1 jalapeno pepper or 2 oz. mild green chilies Cook everything together on medium-low for 15 minutes Combine everything into 2 tortillas and enjoy! 576 calories (again, may sound high for calorie counters, but not bad for a dinner!) 43g protein 12g fat, 1g saturated 32g fiber, 6g soluable
This videos cracks me up! I love this dad's "attempts" to console his daughter before getting in the crib.
I'm always looking for ways to stay postive. This will do it...every time!
Baked Sweet Potato Fries
Sweet potatoes are very very good for you. They're packed with vitamin C, fiber, and tons of antioxidents! They're also are lower in carbs than a regular potatoes. And if you battle with blood-sugar issues, regular potatoes are disastrous, but ironically "sweet" potatoes are much better. The sweetness comes from complex carbohydrates (the good kind) and not simple carbs (the bad kind). Also, they're tossed in extra virgin olive oil which is well known for it's healthy qualities. Remember, extra virgin olive oil is the good oil! This is great, healthy alternative to french fries and they are so good!If you're ignoring this post because you don't like the sweet potatoes on the Thanksgiving table, then think again. These are totally different. And kids love them. My son eats these several times a month. Give it a shot!
- One serving is 3 weight watchers points
- These fit into phase 2 of the South Beach Diet
- A serving has 147 calories, 5 g of fat, and 4 grams of fiber.
2 medium-sized sweet potatoes unpeeled
2 Tbls extra virgin olive oil
About 4 tsp Anything Goes spice rub (from Fresh Market).
This spice rub contains sea salt, paprika, sugar, cumin, fennel, brown sugar, coriander, mint, red chili flakes, cinnamon, cloves, and cayenne. So, if you don’t want to buy it, just mix together any of the above spices that you already have in your pantry!
Preheat oven to 425 degrees. Spray a cookie sheet lightly with cooking spray. I use a Pampered Chef Stone and actually stick it in the oven as its pre-heating to make the fries crispier. Slice your sweet potatoes into french fry shape and size, about 1/4". I’m anal about mine being uniformly cut so I use my Nicer Dicer. It's important that all of the pieces are evenly sized to ensure even cooking. When you're ready you'll have something that looks like a pile of carrots and you can trick your kids. Muah ha ha ha ha! Put the sweet potatoes in a bowl and drizzle the olive oil over them & toss. Then sprinkle on all of the herbs and spices and continue to toss until well coated. Place the fries on the baking sheet, close together but not touching. Place cookie sheet in pre-heated oven and set the timer for 15 minutes. Don't open the oven door, not even for a peak! After 15 minutes, flip the fries using a long spatula. Cook for another 15-20 minutes until golden brown (keep an eye on them!). Take them out of the oven and serve immediately. (Makes 4 servings)
I found this at Fresh Market and have considered drinking it out of the bottle it's so good!
The skinny (Serving size = 2 Tbsp):
60 calories, 6 grams fat, 5 mg cholesterol, 210 mg sodium, 2 grams carbohydrate, 1 gram sugar, 0 grams protein and fiber.
PS- I hate tomatoes so if you do too, don't be afraid to try it!
Hawaiian Teriyaki Burgers
1 ½ lb lean ground beef
½ c red onion, finely chopped
4 slices turkey bacon
1 egg slightly beaten
½ c bread crumbs
¾ tsp garlic, minced
¼ tsp ground black pepper
¾ tsp Anything Goes spice rub (from Fresh Market)
2 tbsp spicy brown mustard
4 tbsp Truly Hawaiian Teriyaki Sauce (from Fresh Market)
¼ c vegetable oil, for brushing the grill rack
6 whole wheat hamburger buns
6 pineapple rings
3 tbsp fresh cilantro, chopped
Make patties by combining the ground beef, onion, turkey bacon, egg, bread crumbs, garlic, pepper, spice rub, mustard, and teriyaki sauce in a large bowl. Handling meat as little as possible to avoid compacting it, mix well. Divide mixture into 6-8 patties, slightly larger than bun size.
When grill is ready, brush grill rack with vegetable oil. Place patties on rack, cover, and cook on low, turning until done, about 7 minutes on each side. Grill pineapple rings after turning burgers, about 2-3 minutes each side. During the last few minutes of cooking, place buns, cut side down, on outer edges of rack to toast lightly.
To assemble burgers, on each roll bottom, place burger and a grilled pineapple ring. Brush bun tops with teriyaki sauce, sprinkle with ½ tbsp of cilantro and serve.
Need a side? Toss a salad with lettuce and veggies of your choice and Fresh Market’s Smith & Wollensky Tomato-Basil Ranch Dressing and VOILA! You got a dinner!
REALLY? WOW! That's all I can say. Bad language in this one so earmuff the kiddos!