Breakfast of Champions

It’s been a while since I posted a recipe on here. One of the most common things I hear from clients & friends is that they have no time to make breakfast. This right here will solve all of your problems! I was never a breakfast person. Growing up, I hated it and as I got older I either didn’t have the time or I just wasn’t hungry. However, as I educated myself on nutrition and started to fix my metabolism, I realized just how important it is. Now…I can’t go without it! If any of that sounds like you, give this a shot. I promise you won’t regret it. Quick, easy, and delicious – you can thank me later 🙂

Egg Muffins

Makes 6 muffins (2 per serving)

Ingredients:

  • 5 egg whites + 1 whole egg
  • Shredded cheese (I use cheddar)
  • *Optional – spinach, mushrooms, kale, peppers, or any veggie you like*
  • Chili Lime Seasoning (Trader Joe’s)
  • Black Pepper
  • Parsley
  • Butter spray

Directions:

  • Preheat oven to 400 degrees
  • Spray your muffin cups with butter spray – make sure to use enough to coat each.
  • Whisk together the egg & egg whites with seasoning & a splash of cold water.
  • Add veggies, if desired, to each muffin cup.
  • Pour egg mixture evenly into each muffin cup.
  • Add a sprinkle of cheese to each.
  • Place in the oven & bake for approx. 15 min, or until mostly settled. The eggs should be cooked but not firm.
  • Take out of the oven and add a little more cheese, if desired. Let cool and refrigerate.
  • When reheating, place in microwave for 15 seconds. Your eggs will be fluffy every time!

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Winter Detox

I don’t know about you but I’m in serious need of a detox. I practice flexible dieting – mostly clean eating with some treats thrown in the mix. However, lately I’ve been WAY too flexible. So, I’ve decided enough is enough. Let’s get 2018 started off right! Beginning this Monday, January 15, I will be doing a 30-day winter detox. That word “detox” often scares people. Hell…it scares me too. I don’t believe in juicing or following any type of extreme diet. History has taught me that you will do much more harm than good by following any type of prolonged elimination. This detox is just a way to get our bodies and minds back on track. For 30-days we will be following a strictly clean, protein-heavy diet. No cheat/treat days/meals. Now, I do realize Superbowl Sunday falls in the midst of this. I will likely be participating so I will personally be extending my own detox a few days. Anyone following along can bring their own food to the party or do as I will. I’ve compiled a list to take shopping this weekend. We will be eating 3 meals and two snacks per day (a total of 5 “meals”). I will post everything I eat on here and on MyFitnessPal for you guys to see. If there is something you enjoy and you don’t see it on this list, please feel free to reach out! Also important to note, you do not have to purchase everything you see. This is just a list of compliant foods for the 30-day detox program. You can find these foods at any local supermarket.

  • Oats (quick, old fashioned, or steel cut – none of that pre-made, packaged garbage)
  • Plain, greek yogurt
  • Eggs/egg whites
  • Tuna (solid white, preferred. Always packed in water, not oil!)
  • Brown Rice
  • Low carb wraps (Trader Joe’s)
  • Avocado
  • Lettuce
  • Cucumbers (English or regular)
  • Tomatoes
  • Chickpeas, black beans, or any beans you’d like (make sure they aren’t packed in oil or soaked in some sauce)
  • Mushrooms
  • Sweet potato
  • Quinoa
  • Chicken or turkey breast
  • Ground Turkey or chicken
  • Steak or ground beef – whichever cut you like…just make sure it’s very lean!
  • Peppers
  • Butternut squash
  • Veggies (kale, asparagus, string beans, zucchini, brussels, broccoli, cauliflower, etc)
  • Tilapia, salmon, or whatever fish you prefer
  • Almonds, cashews
  • Shredded cheese
  • Cottage cheese
  • Peanut butter or almond butter
  • Seltzer (plain or flavored)
  • Brown rice cakes (Trader Joe’s sells a good one!)
  • Edamame
  • Protein pasta (Banza is a really good one and easy to find)
  • Unsweetened cashew, coconut, or almond milk (for shakes and soups)

**Not listed here are my kitchen staples (balsamic vinegar, cooking spray/oil, hot sauce, mustard, spices, etc.) as well as my protein powder /BCAAs.**

Water – make sure you are drinking 8-10 glasses (or 80-100oz) of water per day!

Protein Bars – You want to look for bars high in protein and low in sugar. You also want to be careful with carbs. Here’s a tip – look at the fiber then subtract from your carbs. That produces net carbs, which you should aim to always be under 10. Quest bars are excellent for this. RX bars have a higher carb count but have minimal and very clean ingredients. Depending on what you are eating throughout the day, this can be another good option. Other good options include No Cow & Paleo bars. If there is a brand that you prefer and you think will fit the criteria, send to me & I will let you know if it can be added

Fruit – this is tricky. A lot of fruits are extremely high in sugar and while it is always better than eating a cookie or candy, you still need to be mindful. They do contain a lot of vitamins and minerals so we will keep them on. For the next 30-days, stick with berries such as blueberries and raspberries. You can also use lemons or limes for your water. I would steer clear of grapes, apples, and melons for now. Bananas are loaded with sugar and carbs but are excellent before or after a workout. For that reason, I will allow bananas on the plan if you eat them sparingly…and only around an intense workout.

Coffee – If you know me, you know I rarely am seen without a cup of coffee in hand. I’ve done diets where it’s forbidden…and I have yet to figure out why. Of course, like most things, too much caffeine is not good. However, in moderation it’s fine. Now…what you put into your coffee may be another story. I always put almond milk in mine. Sometimes I get fancy and buy coffee creamer- which is eyeballed to the serving size. I don’t like super sweet coffee so that’s good enough for me. I recommend the same for all of you. NO SUGAR ADDED for the next 30 days. If you’re usual order is light & sweet you will have to adjust. Use skim milk and stevia (or Splenda if, like me, you hate stevia). Be careful to not use too much of those sweeteners! If you’re going to use creamers, measure it out. We often put way more than we think! You can also buy the creamers pre-portioned in small cups, also making them portable!

I will be posting some recipes and some of the foods I like on here tomorrow. Check out my Instagram for even more info – @thefight2befit

Let’s work!!

Stay strong & stay in the fight!

Gina

Summertime Shred Recipes

The first week of my Summertime Shred is in the books!! While I may be loosely following a workout plan from Bodybuilding.com, I decided to create my own meal plan for this 6-week shred. After the last shred I did in 2014, I couldn’t deal with the crazy restrictions. No more poverty macros and minimal calories for this girl! I created a flexible diet plan which is high in protein and doesn’t leave me hungry every night. I’ve also come up with a few amazing recipes that are sure to jazz up even the strictest diet. Whether you are following along with my shred or just looking for some healthy recipes, these will satisfy even your toughest critic. Best of all? You can make them all in 30 minutes or less! Check them out and let me know what you think!

 

Chili-Lime Chicken Burgers

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*This recipe can be used for tilapia as well. Just coat the fish with lime juice first then add seasonings before placing in a grill pan.*

  • 1 pound/package of ground chicken (I use Perdue)
  • 1 tsp chili powder (or more if you prefer things spicier)
  • 1 tsp lime juice
  • olive oil
  • salt/pepper, to taste
  • parsley, optional
  1. Combine spices and ground chicken together. Divide meat into 4 parts  and create burger patties.
  2. Lightly coat the bottom of a grill pan with olive oil and heat to medium high. Place burgers in pan.
  3. Cook each side until brown (approx 5-8 min per side), then lower heat to medium and cover.
  4. Continue to cook for an additional 15-20 minutes, or until cooked through.
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Chili-Lime Tilapia

Butternut Squash Soup

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*This recipe is for 1 serving…and is absolutely perfect for a quick meal! I roast the squash ahead of time using a little cinnamon and black pepper. I place in a container and portion it out for the week. However, if you used the entire batch, it would serve at least 4. You will have to add more liquid, accordingly.*

  • 1 cup of cut butternut squash (I use Trader Joe’s pre-cut variety)
  • 1 cup of unsweetened cashew or coconut milk
  1. In a blender (or magic bullet), combine squash and 1/2 cup of milk. Blend until creamy.
  2. In a small saucepan, combine blended squash with remaining milk. Heat on medium and stir. Continue to cook for about 5-8 minutes, or until heated through.
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Roasted Butternut Squash

 

Turkey Chili

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*I’ve posted this before, but it’s so good that it’s worth posting again 🙂 I serve mine over brown rice but you can enjoy a nice, hearty bowl of this chili without the rice and it will taste just as good!*

  • 1 pound/package of ground turkey
  • 1/2 can of diced tomatoes (approx. 7 oz)
  • 1/4 cup of frozen bell pepper strips
  • chili powder
  • parsley
  • hot sauce (optional)
  • salt/pepper, to taste
  1. In a large saucepan with a little olive oil (to coat the bottom of pan), combine turkey and spices. Cook on medium high heat and brown evenly.
  2. Add diced tomatoes & peppers as well as hot sauce, if you choose. Add a 1/4 cup of water and lower heat to simmer.
  3. Cover & continue to cook for approximately 20 minutes. Serve over brown rice (optional) and top with your favorite cheese.

 

Baked Sweet Potato “Fries”

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*Serves 1 – to serve more, use additional potatoes.*

  • 1 medium sweet potato, peeled
  • cinnamon/black pepper, to taste
  1. Line a cookie sheet with foil. Preheat oven to 400 degrees.
  2. Cut sweet potato length-wise into strips. Place strips on cookie sheet and sprinkle with cinnamon and pepper. Drizzle olive oil on top.
  3. Bake in oven for 20 minutes, or until cooked through.

 

Have suggestions for what I should cook up next? Email me at TheFight2BeFit@gmail.com and let me know!

Stay strong & stay in the fight!

Gina

Game Day Essentials

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One of the hardest things about being on a weight loss journey is learning to make healthy choices with food. Whether it’s a simple dinner at a restaurant or a celebration it can be really hard to make smart choices with so many temptations in front of you. It can be especially hard while watching sporting events. I was reminded of just this with the Superbowl this weekend. I read somewhere that the average person consumes 5,000 calories during the big game. 5,000. That’s insane! We are all working way too hard on our fitness and/or health goals for that nonsense. I have come up with several healthy alternatives to typical Superbowl snacks. Try them out and let me know what you think!

Buffalo Chicken:  You can’t really have a Superbowl party or watch any sports without buffalo chicken. The normal version is deep fried chicken wings/tenders. Well…not mine. I have two different ways to give the same feel…with a fraction of the calories.

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For the wings, I marinate the wings in the sauce early in the day. Then about 1-2 hours before kickoff I get them going in an oven on 375. I take care to flip often so they are evenly cooked. Then about 30 minutes before I take them out I turn the oven up to 450 and let them crisp up. The wings pictured are BBQ and Buffalo flavored. I also make boneless version of this. I marinate the chicken in buffalo sauce then using a regular grill pan, I cook the chicken breast on the stove. Once it’s cooked, I pour a little more sauce on top before serving. The key is also to making your own buffalo sauce. Hot sauce contains a lot of sodium so the key is to marinate the chicken and let the excess drip off. I also don’t put a lot of butter in my sauce. This weekend, I used a butter alternative but if that is not available to you, use one pat of the real deal and that’s it. Butter is only used to make the sauce coat the chicken better anyway. Add pepper, parsley, and other seasonings to your taste thereafter.

Mac N Cheese: I LOVE mac n cheese but let’s be honest – it’s not the best for the waistline. Now, all pasta will contain the carbs but I have found a way to make the cheese sauce a lot less fattening.

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I use whole wheat pasta to start then in a separate pot I combine fat free american cheese and a 1/4 cup of unsweetened cashew milk. Yes, cashew milk. I have become a HUGE fan of that stuff…it is super creamy and I swear it makes everything taste better. I also mixed in a sprinkle of shredded cheese to thicken it up a bit, rather than using flour, and I added a little black pepper and parsley. The result was incredible!

Dips: This may be one of the biggest killers at a party. You just mindlessly dip the assortment of snacks as you watch the game…ignoring the crazy amount of calories consumed. You can make your own dip by subbing out the sour cream for Greek yogurt…or you can avoid it altogether, as I did. I made hummus and guacamole. Both contain the essential good fat and taste great.

Next time you host a party or attend a sporting event, do your best to make healthy choices. While it’s okay to indulge from time to time, it’s important to not go so far overboard that you ruin all of your hard work. There are always better alternatives available so it’s up to you to be strong and actually take them. Remember your goals and keep your eye on the prize – it will make the decision to be healthy that much easier.

Stay strong & stay in the fight!

Gina
TheFight2BeFit@gmail.com

Gather ‘Round the Dinner Table

Dinner just may be my favorite meal of the day. There’s so many options and so many different foods to enjoy. Being on the #Whole30 diet hasn’t changed that. In fact, I’m learning to appreciate the beauty in all of the colorful foods that are compliant on this diet 🙂

I try to make enough at dinner to yield me leftovers at lunch. If that isn’t possible, I usually make my lunch while I’m making dinner to save time. Since grains are not allowed and I’ve been eating sweet potatoes earlier in the day, dinner always consists of a protein and vegetables. A lot of vegetables. I have also been on a balsamic kick since starting this diet. I had no idea that you could use it to make SO many things taste amazing!

As with my breakfast plan, these recipes all serve one but I am more than willing to assist you in making these recipes work for you and your family.

Tilapia Bruschetta
1-4 oz. Tilapia filet
1/2 can of diced tomatoes
Italian seasoning
Black pepper
Paprika
Pinch of salt
Crushed red pepper flakes
Garlic powder
Parsley

  • Begin by drizzling olive oil in a small pan; heat on medium-high
  • Season tilapia with pinch of salt, black pepper (to taste), a drizzle of lemon juice, and a sprinkle of paprika for color.
  • Place in pan.
  • Cook for 5 minutes then flip for another 5.
  • While that cooks, grab a small pot. Place diced tomatoes, pinch of salt, red pepper flakes (to taste), and Italian seasoning in pot and place over medium heat.
  • Remove fish from pan and top with sauce. Serve alongside your favorite veggies and enjoy 🙂
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Tilapia Over Italian Stirfry

*I make this all the time. When I’m not doing the #Whole30 I place fish over brown rice and serve with asparagus.*

Balsamic Glazed Chicken Cutlets
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1- pound (or a package) of chicken cutlets (or a 4 oz. chicken breast)
Balsamic vinegar
Olive oil
Black pepper, to taste
Italian seasoning
Pinch of salt

  • Begin by drizzling olive oil into a grill pan and placing on medium-high heat.
  • Season chicken with salt, pepper, and italian seasoning.
  • Place chicken into pan and season the other side.
  • Cook for about 5-7 minutes (for the cutlets; about 10-15 if it’s a whole breast) and flip. Cook through.
  • Once chicken is just about done, add balsamic vinegar. Flip chicken to completely coat. Continue to cook for an additional 5 minutes.
  • Remove from pan and serve over salad or alongside your favorite veggies!

Grilled Eggplant
*this recipe can serve 4…or yields many leftovers!*

1-medium eggplant
Olive oil
Italian seasoning
Black pepper, to taste
Pinch of salt

  • Begin by peeling the eggplant and slicing into 1/4-inch thick slices.
  • Drizzle olive oil into a grill pan and heat on medium.
  • Season eggplant slices with salt, pepper, and Italian seasoning.
  • Place slices in pan, seasoned side down. Season the other side. Cook for approximately 5-7 minutes and flip. Cook through and remove from pan.
  • Continue this until all eggplant slices are cooked.
  • Serve alongside other veggies or as a side dish with chicken. Enjoy!

Spaghetti Squash:
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1- medium spaghetti squash
Olive oil
Pinch of salt
Black pepper, to taste

  • Begin by preheating oven to 400 degrees and lining a baking sheet with foil.
  • Slice the squash length-wise; scoop seeds out of middle and discard.
  • drizzle olive oil and season with salt and pepper.
  • Place both halves cut side down onto baking sheet and place in oven.
  • Bake for approximately 25 minutes or until fork tender.
  • Remove from oven and let cool for 5 minutes.
  • Using a fork, shred the inside of the squash, making “spaghetti”
  • Top with your favorite sauce and enjoy!

Sides:

Brussel Sprouts:
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These have a terrible stigma. I saw a bag of frozen sprouts in Trader Joe’s for only $1 so I took a chance….and it changed my life. They are phenomenal! Here’s how I cook mine:

1/2 bag of frozen sprouts
pinch of salt
black pepper
drizzle of balsamic vinegar
drizzle of olive oil

  • Preheat oven to 400 degrees; cover baking sheet with foil.
  • Place sprouts on sheet; season with salt and pepper and drizzle the balsamic vinegar and olive oil. Toss to coat evenly.
  • Bake sprouts for approximately 20 minutes, or until fork-tender.
  • Remove from tray and serve alongside chicken or other veggies

Kale Chips:
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1/3 bag of kale (I use the one from Trader Joe’s)
Olive oil
Pinch of salt
Black pepper, to taste

  • Preheat oven to 400 degrees. Line a baking sheet with foil.
  • Spread kale onto baking sheet. Drzzle with oil and sprinkle salt and pepper. Toss to coat.
  • Bake for 15 minutes, or until crispy.
  • Serve as a snack or alongside your favorite protein dish.
    **I tend to use frozen veggies most often but frozen kale WILL NOT work for this. Trust me…its not pretty.**

String Beans: These are an absolute staple for me. Since being on this diet, I’ve eaten them every day for lunch and many times I also eat them for dinner. They are extremely versatile and I prepare them in many different ways. Some examples of this are: balsamic glazed, steamed and seasoned simply, and Italian style (with diced tomatoes). Typically I buy a bag of frozen whole green beans and go from there. They take hardly any time to cook and are delicious!

Italian stir fry: I wrote a blog on this a couple of months ago however it’s worth mentioning. I basically call anything with zucchini and tomatoes my Italian stirfry 🙂 Depending on what I have available, I add things such as peppers, mushrooms, and diced eggplant to that mix. This is a quick and tasty addition to your dinner table.

I hope this has been helpful. I will continue to post new recipes as they come to me. This diet isn’t easy and it may eliminate many of your favorite foods. However, that doesn’t mean you have to eliminate flavor. Spice things up and make them look pretty and you won’t even miss some of that other stuff 🙂

Stay strong & stay in the fight!

-Gina

TheFight2BeFit@gmail.com

Quick & Easy Clean Eating

My apologies on the delay of this—looks like I’m going to need to get a new computer sooner rather than later. Anyway, as promised, I’ve decided to share some recipes along with some daily staples of my own diet.

Thanks to Rachael Ray and her 30-minutes of fabulous creations, I love to cook. That woman really taught me wonders. While I don’t follow her recipes, I do get inspired by them and I have adapted her techniques to cook everything in 30 minutes or less. Now I can transform all of my favorite dishes and make them healthy with minimal time and effort – It really is genius.

Here is my daily breakdown:

Breakfast:  I never ate breakfast growing up. I was never hungry and would give my mom a really hard time each morning before school. As an adult, I realize how important breakfast is and it’s become my favorite meal of the day. Weekday mornings there isn’t a lot of time to prepare amazing things so I eat oatmeal. I portion the oats out by scooping a ½ cup into a Tupperware container. I then sprinkle about a ½ tsp of cinnamon on top. For variety, I like to add a half banana (which I slice), some blueberries, flax seeds, or some almonds.  This is a healthy, fast breakfast on-the-go for work days.  On weekends, there’s no time constraint so I get creative. I almost always incorporate egg whites but what I do with them varies. Sometimes it’s just egg whites scrambled, sometimes it’s a frittata. If I feel like having oatmeal on a weekend, I will sometimes add in a scoop of protein powder to make a sweeter variety on my every day breakfast.

Coffee: This gets its own category. Anyone who knows me knows just how important coffee is and how seriously I take it. I drink iced coffee and I typically make a whole pot and have that ready for each morning. Now I’m not lactose-intolerant as I can consume dairy products such as cheese, ice cream, yogurt and others without a hitch but I cannot have straight milk in anything—especially not in coffee. That’s just a recipe for a really bad day in stomach land. So I opt to use coffee creamer. I know some people use almond milk or coconut milk but to me it just doesn’t taste as good in coffee and then I have to add sweeteners to the mix. I prefer the creamer, which may not be so great but I don’t have to add anything else to the coffee. Weekends I tend to get my coffee outside. I was treating myself to turbo iced coffees at Dunkin (which are loaded with tons of unnecessary sugar and calories thanks to the flavors I add) until I discovered the beauty and magic that is a “blendicano” from Starbucks. So my weekends now begin with a venti double blended Americano. I read that people add sugar free flavors to it. Most of the time those have a weird taste to me but the sugar free mocha is amazing and doesn’t have that chemical taste to it. I still have the turbo iced coffee from time to time but I prefer the blendicano.

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My lunch and dinner varies each day. As a rule for myself, I try to not eat any carbs after I leave work. Occasionally I may have a banana post-workout or something like that but my dinner almost always only consists of protein and vegetables. This helps in reducing bloating and keeps your stomach flat.

Here is one of my favorite dinner ideas. I got the initial idea from my mom, as she used to make this for me years ago. My own version is slightly modified, eliminating onions and cutting down the serving size to just feed one. I use frozen zucchini and frozen pepper strips and fresh mushrooms. This dish is super easy to make and typically takes no more than 30 minutes to prepare.

Italian Stir-fry

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  • 1 chicken breast
  • Olive Oil (approx. 1 tbsp)
  • Diced tomatoes (about ½ 14 oz. can)
  • Mushrooms
  • Pepper strips
  • Zucchini
  • Crushed red pepper flakes
  • Garlic powder
  • Italian seasoning
  • Salt and black pepper (to taste)

Directions:

  • Begin by lightly coating the bottom of your pan with olive oil. Season chicken with salt and pepper; Heat the oil on medium heat then place the chicken into the pan. Season the other side of your chicken and flip.
  • Remove cooked chicken from heat and let rest.
  • Using the same pan, lightly coat that with more olive oil. Place zucchini, peppers, and diced tomatoes in pan; Season with garlic powder, Italian seasoning, crushed red pepper, and salt/black pepper.
  • Cover and simmer until vegetables soften.
  • Slice rested chicken; add chicken and mushrooms into vegetable mixture.
  • Cook together for another 5 minutes, serve (by itself or over brown rice) and enjoy!

If you have any questions about this recipe or suggestions for others you would like to see in future posts, feel free to email me.  A healthy lifestyle can be difficult to maintain but being able to transform some of your favorite dishes into a healthier version, it becomes a little less stressful. Always remember: nothing worth having comes easy.

Stay strong & stay in the fight!

-Gina

TheFight2BeFit@gmail.com