For those of you that are expecting, or know someone who is... I have an article posted up on Powder Blue Production's website (the company I also work for) about working out while pregnant. =) Check it out!
Here's the link:
http://turbokick.com/index.php?content=Article_Exercising_While_Pregnant
Your next week's meal guide will be up soon!
~Amanda
Friday, March 20, 2009
Thursday, March 19, 2009
Beachbody Summit
As you may know, I am a Coach and distributor for Beachbody. This year their Summit was held in So CA - where lots of coaches meet to discuss business and to make friends. They even had several workouts with TONY HORTON of P90X, CHALENE JOHNSON of Turbo Jam/Turbo Kick and the new ChaLEAN Extreme, and SHAUN T of Hip Hop Abs! Check it out on this video clip! (note: turn off the music before you listen...it's at the bottom of the page.)
I love it! If you want your own business sharing fitness and nutrition, just let me know. It's so cool!
I love it! If you want your own business sharing fitness and nutrition, just let me know. It's so cool!
Monday, March 16, 2009
Menu Mondays - Spaghetti & Turkey Meatballs!
Spaghetti & Turkey MeatballsServes 6
Even my kids like these! Tip: You can just use Stove Top's Traditional Sage stuffing in place of dry breadcrumbs and not add the parsley!
Ingredients- 1 lb lean ground turkey
- 2 egg whites
- 1/2 c dry breadcrumbs
- 1/4 onion finely chopped (optional)
- 1/8 t garlic powder or 2 minced garlic cloves
- 1/8 t dry parsley or 1/4 c fresh minced parsley
- 2 t dried basil
- 1 t black pepper
- 3 cups marinara pasta sauce
- 6 portions spaghetti
- opt parmesan cheese to taste
Directions- Preheat BROILER
- Mix turkey thru pepper thoroughly in a large bowl and shape into 1 1/2-inch diameter meatballs.
- Place meatballs on baking sheet (sprayed with cooking spray) and broil 10-12 min, turning so all sides are browned.
- In large saucepan, heat pasta sauce and cooked meatballs over low heat and simmer for 15min. While simmering, cook pasta as directed.
- Portion of pasta, meatballs and sauce on a plate and top with fresh grated parmesan!
- Serve with a lite salad of chopped romaine with oil and vinegar and fresh ground pepper! Simple and tastey!
Saturday, March 14, 2009
TEAM CHALLENGE - WEEK 3
Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
Here is Week 3:
Note: if March 15th is your day off, this is for March 16th.
**When I list something that says "see previous Menu Mondays" - the months are in the right hand column. Click on the month and scroll down until you find it.
MONDAY:
Breakfast - Mushroom Omelet; 6 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese. Saute veggies over med heat. Add eggs and cook, sprinkle w/cheese, fold omelet and cook until eggs set and cheese melted.;
Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend;
Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash - see previous "Menu Mondays" in Feb for recipe!
EXERCISE: 1 HR CARDIO - work harder this week!
TUESDAY:
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Chocolate Peanut Butter Smoothie - see previous "Menu Mondays" in Jan for recipe;
Snack - 2 oz soy nuts or protein bar;
Dinner - Ranch Chicken Salad - see previous "Menu Mondays" in Feb for recipe.
EXERCISE: 1 HR CARDIO
WEDNESDAY:
Breakfast - 1/2c egg substitute - cook scrambled, 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Cucumber Salad - see "Menu Mondays" in Feb for recipe & 1/2 Turkey Sandw (see above);
Snack - Pina Colada Protein Smoothie - 12oz cold water, 2 scoop protein pwdr, 1/2c unsweet pineapple chunks, 1/4t coconut extract & ice - blend;
Dinner - Sloppy Joes - Cook 1 lb grnd Turkey, 1/4t pepper, 1/2 chopped red onion med heat til no pink, add 1 8oz can tomato sauce, 1/2c organic ketchup, 1/4c bbq sauce, 1t chili pwdr and simmer 10min on low heat - will thicken. Place on wheat bun top w/romaine lettuce leaf.
EXERCISE: 1 HR SCULPT - increase weight!
THURSDAY:
Breakfast - denver omelet - 3 egg whites and 1 egg-beaten, 1/4c lean ham diced, 1/4 green bell pepper, 1/4 red bell pepper, slice of onion, 2Tbl ched cheese, one slice whole wheat toast;
Snack - Raspberry Protein Shake - see "Menu Mondays" in Feb for recipe;
Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts;
Snack - Bananas Foster - slice 1 banana and cook in skillet med heat (non-stick spray) about 1 min, add 2Tb maple syrup to skillet and stir to coat banana slices - cook 45sec, 1/2c cottage cheese on place - heat 20sec in microw - top with maple-glazed bananas - YUM;
Dinner - Spaghetti and Turkey Meatballs - see THIS WEEK's "Menu Mondays" for recipe.
EXERCISE: 1 HR CARDIO
FRIDAY:
Breakfast - Chocolate Mint Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t peppermint extract & 5 ice cubes - blend;
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad - see previous "Menu Mondays" in March for recipe;
Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend;
Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO
SATURDAY:
Breakfast - Fortified French Toast - see previous "Menu Mondays" in March for recipe;
Snack - 2 whole eggs boiled and 1 small orange;
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend;
Dinner - 2 portions filet mignon (1/2 lb, 2in thick) broil in oven 3in from heat 4min, turn filets and cook 3more min for rare, 5 more for med and 7 more for well. 1/2 lb broccoli boiled. 2 sweet potatoes baked or 2 small russet potatoes baked...use butter buds and chives or salsa.
EXERCISE: 1 HR SCULPT
Enjoy! And get after it!
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
Here is Week 3:
Note: if March 15th is your day off, this is for March 16th.
**When I list something that says "see previous Menu Mondays" - the months are in the right hand column. Click on the month and scroll down until you find it.
MONDAY:
Breakfast - Mushroom Omelet; 6 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese. Saute veggies over med heat. Add eggs and cook, sprinkle w/cheese, fold omelet and cook until eggs set and cheese melted.;
Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend;
Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash - see previous "Menu Mondays" in Feb for recipe!
EXERCISE: 1 HR CARDIO - work harder this week!
TUESDAY:
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Chocolate Peanut Butter Smoothie - see previous "Menu Mondays" in Jan for recipe;
Snack - 2 oz soy nuts or protein bar;
Dinner - Ranch Chicken Salad - see previous "Menu Mondays" in Feb for recipe.
EXERCISE: 1 HR CARDIO
WEDNESDAY:
Breakfast - 1/2c egg substitute - cook scrambled, 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Cucumber Salad - see "Menu Mondays" in Feb for recipe & 1/2 Turkey Sandw (see above);
Snack - Pina Colada Protein Smoothie - 12oz cold water, 2 scoop protein pwdr, 1/2c unsweet pineapple chunks, 1/4t coconut extract & ice - blend;
Dinner - Sloppy Joes - Cook 1 lb grnd Turkey, 1/4t pepper, 1/2 chopped red onion med heat til no pink, add 1 8oz can tomato sauce, 1/2c organic ketchup, 1/4c bbq sauce, 1t chili pwdr and simmer 10min on low heat - will thicken. Place on wheat bun top w/romaine lettuce leaf.
EXERCISE: 1 HR SCULPT - increase weight!
THURSDAY:
Breakfast - denver omelet - 3 egg whites and 1 egg-beaten, 1/4c lean ham diced, 1/4 green bell pepper, 1/4 red bell pepper, slice of onion, 2Tbl ched cheese, one slice whole wheat toast;
Snack - Raspberry Protein Shake - see "Menu Mondays" in Feb for recipe;
Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts;
Snack - Bananas Foster - slice 1 banana and cook in skillet med heat (non-stick spray) about 1 min, add 2Tb maple syrup to skillet and stir to coat banana slices - cook 45sec, 1/2c cottage cheese on place - heat 20sec in microw - top with maple-glazed bananas - YUM;
Dinner - Spaghetti and Turkey Meatballs - see THIS WEEK's "Menu Mondays" for recipe.
EXERCISE: 1 HR CARDIO
FRIDAY:
Breakfast - Chocolate Mint Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t peppermint extract & 5 ice cubes - blend;
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad - see previous "Menu Mondays" in March for recipe;
Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend;
Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO
SATURDAY:
Breakfast - Fortified French Toast - see previous "Menu Mondays" in March for recipe;
Snack - 2 whole eggs boiled and 1 small orange;
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend;
Dinner - 2 portions filet mignon (1/2 lb, 2in thick) broil in oven 3in from heat 4min, turn filets and cook 3more min for rare, 5 more for med and 7 more for well. 1/2 lb broccoli boiled. 2 sweet potatoes baked or 2 small russet potatoes baked...use butter buds and chives or salsa.
EXERCISE: 1 HR SCULPT
Enjoy! And get after it!
Tuesday, March 10, 2009
TEAM CHALLENGE - WEEK 2
Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
Here is Week 2:
Note: if March 8th is your day off, this is for March 9th.
The first 10 days is pretty much Turbo Jam's "10 Day Kick Start" program. I have lost inches with this twice!
DAY 7: Breakfast - burrito; 3 egg whites and 1 egg -scrambled, 1 small whole wheat or low carb tortilla-warm, 1/4 pinto or blk beans, 2 Tbsp salsa.; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, cucumber, 1 Tbsp italian drsg; Snack - 1/2 cup cottage cheese, 1 sliced tomato; Dinner - 4 oz lean broiled pork chop, 1/2 apple.
EXERCISE: 1 HR CARDIO
DAY 8: Breakfast - omelet; 5 egg whites-beaten, 1/2oz parm chs, 1 med chop tomato; Snack - 20 almonds (plain); Lunch - 4oz Salmon, salad: 1/4c chopped onion, 1/2c arugula, 1c romaine shredded, 1 Tbsp Italian drsg; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Dinner - Chicken (4oz) - baked or broiled, 1 c steamed peas and carrots.
EXERCISE: 1 HR CARDIO
DAY 9: Breakfast - 1c cottage cheese w/ 1/2c raspberries; Snack - Protein Smoothie - 1/2c mango, 1 scoop protein powder, 1/2cup plain low-fat yogurt, 1/2c water or ice as needed and blend; Lunch - Chicken Curry - 2oz chicken breast chopped, 1/4c cooked brown rice, 1/2c raw cauliflower, 1/4c chickpeas, 1/4 clove garlic, 1 oz tomato paste, 3/4c low sodium chicken broth, 1/2 Tbsp curry powder...simmer broth, add curry, tom paste, and veg. Cover w/lid and cook til tender. Add chicken and heat thru. Serve over rice.; Snack - 2 celery stalks and 1 Tbsp peanut butter; Dinner - Hawaiian Chicken Kebabs - 3oz chicken breast(baked or broiled), 1/2c onion, 3 strips yellow pepper, 1/4 c pineapple, 1/2c cherry tomatoes, 1/2oz vinegar, 1 Tbsp olive oil. Thread chicken, pineap and veg onto skewers and drizzle with vinegar and oil. Cook on grill.
EXERCISE: 1 HR SCULPT
DAY 10: Breakfast - omelet - 5 egg whites and 1 egg-beaten, 1c raw broccoli chopped, 1/2oz feta cheese crumbled; Snack - 3 celery stalks and 1 Tbsp pnut btr; Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts; Snack - 1c plain nonfat yogurt, 1 kiwi sliced, 1 Tbsp flaxseeds (optional); Dinner - Chicken Pita - 2oz chicken breast sliced, 1/2c onion chopped, 1/2c shredded swiss or mozz cheese, 1/2c tomato sauce, 1 sm low-fat whole wheat pita. Heat sauce, add onion, cover pan and cook til tender. Place chicken in pita, pour sauce over and top w/cheese.
EXERCISE: 1 HR CARDIO
DAY 11: Breakfast - Protein Shake: 8oz vanilla yogurt or milk, 1 scoop protein pwdr, 1/2c raspberries, a squeeze lime juice, & ice and blend; Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple; Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread; Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend; Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO
DAY 12: Breakfast - egg-chiladas - 3 egg whites and 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Cooking spray on skillet med heat. Scramble eggs 2 min, add cheese and stir til melted. heat tortillas in microwave 15sec. Fill tortillas with eggs/ch, avo and salsa. Snack - Apple and string cheese. Lunch - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend; Snack - 1/2c cottage cheese and 1/2c fresh raspberries; Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 smaill zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven! EXERCISE: 1 HR SCULPT
If you want to, check your measurements just for fun after day 10! Tell me if you have results already!
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
Here is Week 2:
Note: if March 8th is your day off, this is for March 9th.
The first 10 days is pretty much Turbo Jam's "10 Day Kick Start" program. I have lost inches with this twice!
DAY 7: Breakfast - burrito; 3 egg whites and 1 egg -scrambled, 1 small whole wheat or low carb tortilla-warm, 1/4 pinto or blk beans, 2 Tbsp salsa.; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, cucumber, 1 Tbsp italian drsg; Snack - 1/2 cup cottage cheese, 1 sliced tomato; Dinner - 4 oz lean broiled pork chop, 1/2 apple.
EXERCISE: 1 HR CARDIO
DAY 8: Breakfast - omelet; 5 egg whites-beaten, 1/2oz parm chs, 1 med chop tomato; Snack - 20 almonds (plain); Lunch - 4oz Salmon, salad: 1/4c chopped onion, 1/2c arugula, 1c romaine shredded, 1 Tbsp Italian drsg; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Dinner - Chicken (4oz) - baked or broiled, 1 c steamed peas and carrots.
EXERCISE: 1 HR CARDIO
DAY 9: Breakfast - 1c cottage cheese w/ 1/2c raspberries; Snack - Protein Smoothie - 1/2c mango, 1 scoop protein powder, 1/2cup plain low-fat yogurt, 1/2c water or ice as needed and blend; Lunch - Chicken Curry - 2oz chicken breast chopped, 1/4c cooked brown rice, 1/2c raw cauliflower, 1/4c chickpeas, 1/4 clove garlic, 1 oz tomato paste, 3/4c low sodium chicken broth, 1/2 Tbsp curry powder...simmer broth, add curry, tom paste, and veg. Cover w/lid and cook til tender. Add chicken and heat thru. Serve over rice.; Snack - 2 celery stalks and 1 Tbsp peanut butter; Dinner - Hawaiian Chicken Kebabs - 3oz chicken breast(baked or broiled), 1/2c onion, 3 strips yellow pepper, 1/4 c pineapple, 1/2c cherry tomatoes, 1/2oz vinegar, 1 Tbsp olive oil. Thread chicken, pineap and veg onto skewers and drizzle with vinegar and oil. Cook on grill.
EXERCISE: 1 HR SCULPT
DAY 10: Breakfast - omelet - 5 egg whites and 1 egg-beaten, 1c raw broccoli chopped, 1/2oz feta cheese crumbled; Snack - 3 celery stalks and 1 Tbsp pnut btr; Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts; Snack - 1c plain nonfat yogurt, 1 kiwi sliced, 1 Tbsp flaxseeds (optional); Dinner - Chicken Pita - 2oz chicken breast sliced, 1/2c onion chopped, 1/2c shredded swiss or mozz cheese, 1/2c tomato sauce, 1 sm low-fat whole wheat pita. Heat sauce, add onion, cover pan and cook til tender. Place chicken in pita, pour sauce over and top w/cheese.
EXERCISE: 1 HR CARDIO
DAY 11: Breakfast - Protein Shake: 8oz vanilla yogurt or milk, 1 scoop protein pwdr, 1/2c raspberries, a squeeze lime juice, & ice and blend; Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple; Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread; Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend; Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO
DAY 12: Breakfast - egg-chiladas - 3 egg whites and 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Cooking spray on skillet med heat. Scramble eggs 2 min, add cheese and stir til melted. heat tortillas in microwave 15sec. Fill tortillas with eggs/ch, avo and salsa. Snack - Apple and string cheese. Lunch - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend; Snack - 1/2c cottage cheese and 1/2c fresh raspberries; Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 smaill zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven! EXERCISE: 1 HR SCULPT
If you want to, check your measurements just for fun after day 10! Tell me if you have results already!
Monday, March 9, 2009
Menu Mondays!
Chilled Grape Chicken Salad(Recipe from 'Eating for Life' by Bill Phillips)
This one is for you and a friend!
Ingredients:
2 portions (about 1/2lb) cooked chicken, chopped
1/2c seedless red grapes, chilled & halved
1/2c green grapes, chilled & halved
1 apple diced
1/2c fat-free mayo
1 lemon, halved
1/4tsp pepper
2c baby romaine leaves
2 Tbsp chopped pecans
Directions:- In a med mixing bowl, combine chicken, grapes, apple, mayo, lemon juice and pepper.
- Place romaine leaves on 2 plates. Divide chicken salad mixture into 2 portions and spoon onto lettuce. Sprinkle each salad with 1/2 the pecans. Enjoy!
Sunday, March 8, 2009
Greensboro Goes PiYo!
What a GREAT group we had!! From no experience to 20 years of experience teaching, these PiYo trainees were ready for anything and we had a wonderful time! (despite the fact that it was 80 degree weather outside!) Thank you to all that attended!
A very big THANK YOU to the Bryan Family YMCA and Group Fitness Coordinator, Alicia Simpson for hosting the PiYo Training on March 7th. =) Thanks for being SO great to work with and so ON IT!
Here is Anne - can I say it? She is 61! Awesome!
More TRICKS from talented instructors!
Peace, Love and PiYo!!!
~Amanda
Monday, March 2, 2009
Menu Mondays!
Fortified French Toast(from my "Eating For Life" book)
I love this one for a change of pace in the morning.
Ingredients:
*3 Tbsp vanilla protein powder
*1/2 cup egg substitute or 1 egg
*1/4 tsp grnd cinnamon
*2 slices whole wheat bread
*1/4 cup maple syrup
Directions:
*Use nonstick spray on skillet - medium heat.
*Put powder on plate and slowly add egg and mix with fork until smooth. (Batter will be thick and maybe some lumps.) Sprinkle cinnamon on top of batter.
*Dip 1 piece of bread in the batter and soak up egg mixture. Carefully turn over and coat other side. Repeat with 2nd bread.
*Place bread in skillet and cook 2-3min each side or until golden brown.
*Top with warm maple syrup OR try some fresh strawberries with a dash of powdered sugar! (see photo)
Sunday, March 1, 2009
Protein Powder & Bars
Several people have been asking about Protein Powder & Bars...Protein is a key element in maintaining and building your muscles. So if you need to replace, say cottage cheese, you will have to find the equivalent nutrition in something else. If you google it - cottage cheese has 14-28 grams of protein/serving and yogurt has around 8grams. So maybe a slice of turkey or two would be better than yogurt to replace it.
You can find PROTEIN POWDER and MEAL REPLACEMENT on my web site, including the protein bars. www.teambeachbody.com/turboamanda
A company called Shaklee has a great protein powder as well, and a weight loss MEAL REPLACEMENT called Cinch (like cinching your waistline), and soy protein, and meal replacement bars. My in-laws have a business store off of Falls of Neuse near Whole Foods - before you get to that plaza area (where Chic-Fil-A is)...there is a business row and it is in there to the left of a cat clinic. They don't have signage on the door, but that's it. All organic! My husband Jay works in his office there and so does my brother-in-law Jeff, and Judy is at the front too. The phone # is 518-2700 if you want to call and ask about anything or get directions. You've probably driven by it a bunch of times and never knew it!! http://www.shaklee.net/Henderson/
How about the other stores and brands? I'm sure there are some other good brands out there, but these are the ones that I personally know and love.
I hope this helps! ~Coach Amanda
TEAM CHALLENGE - WEEK 1
Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
**Replace what you need to with foods you like (ie. if no on cottage cheese...what else is protein?) Again, this is just a guide. For Exercise, go to the gym or do a home workout or take it outside!
IMPORTANT: If you are doing P90X or ChaLEAN Extreme, etc...follow their routine guidelines and food suggestions!
Here is Week 1:
Note: if March 1st is your day off, start Day 1 on March 2nd. If your days off are Saturdays, then follow this and Day 7 is off.
This is pretty much Turbo Jam's "10 Day Slim Down" program to start us off. I have lost inches with this twice!
DAY 1: Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!); Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste; Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb.; Dinner - Stir Fry - 4 oz chicken breast - skinless, 1/4c brown rice, snow peas, onion, soy sauce.
EXERCISE: 1 HR CARDIO
DAY 2: Breakfast - 3 egg whites, 1 cup broccoli; Snack - Protein Smoothie - same as day 1 - add ice this time.; Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts; Snack - cottage cheese; Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
EXERCISE: 1 HR CARDIO
DAY 3: Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet); Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries; Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing; Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend; Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
EXERCISE: 1 HR SCULPT
DAY 4: Breakfast - 1 c cottage cheese w 1/2 c raspberries; Snack - 1 pear w/4 slices colby or mozzarella cheese; Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado; Snack - protein smoothie - same as day 3; Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
EXERCISE: 1 HR CARDIO
DAY 5: 4 egg whites - scrambled w/3 slices turkey; Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.; Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.; Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.; Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
EXERCISE: 1 HR CARDIO
DAY 6: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.; Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.; Lunch - Turkey Hummus sandw or pita, 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.; Snack - smoothie - 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend; Dinner - 4 oz grilled Ahi Tuna or Salmon, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, salad - add lemon or lime to it!
EXERCISE: 1 HR SCULPTING
YOU CAN DO IT!!! Happy first week! And send me your measurements!
~Amanda
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
**Replace what you need to with foods you like (ie. if no on cottage cheese...what else is protein?) Again, this is just a guide. For Exercise, go to the gym or do a home workout or take it outside!
IMPORTANT: If you are doing P90X or ChaLEAN Extreme, etc...follow their routine guidelines and food suggestions!
Here is Week 1:
Note: if March 1st is your day off, start Day 1 on March 2nd. If your days off are Saturdays, then follow this and Day 7 is off.
This is pretty much Turbo Jam's "10 Day Slim Down" program to start us off. I have lost inches with this twice!
DAY 1: Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!); Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste; Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb.; Dinner - Stir Fry - 4 oz chicken breast - skinless, 1/4c brown rice, snow peas, onion, soy sauce.
EXERCISE: 1 HR CARDIO
DAY 2: Breakfast - 3 egg whites, 1 cup broccoli; Snack - Protein Smoothie - same as day 1 - add ice this time.; Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts; Snack - cottage cheese; Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
EXERCISE: 1 HR CARDIO
DAY 3: Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet); Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries; Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing; Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend; Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
EXERCISE: 1 HR SCULPT
DAY 4: Breakfast - 1 c cottage cheese w 1/2 c raspberries; Snack - 1 pear w/4 slices colby or mozzarella cheese; Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado; Snack - protein smoothie - same as day 3; Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
EXERCISE: 1 HR CARDIO
DAY 5: 4 egg whites - scrambled w/3 slices turkey; Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.; Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.; Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.; Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
EXERCISE: 1 HR CARDIO
DAY 6: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.; Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.; Lunch - Turkey Hummus sandw or pita, 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.; Snack - smoothie - 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend; Dinner - 4 oz grilled Ahi Tuna or Salmon, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, salad - add lemon or lime to it!
EXERCISE: 1 HR SCULPTING
YOU CAN DO IT!!! Happy first week! And send me your measurements!
~Amanda
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