CLEAN CEASAR DRESSING

I absolute love caesar salads. It's one thing that I crave right before my monthly cycle and rightfully so. If you think about,  I am losing iron, and the body craves what it needs. With that said, fuel your body according to what it needs.

Ingredients:

• 2 cups FAGE Greek Yogurt
• 3 tablespoon Dijon Mustard
• 1/3 cup Extra Virgin Light Olive Oil
• 1/3 Red Wine Vinegar
• 3 minced garlic cloves
• 2 teaspoons of fresh ground pepper
• 2 tablespoon fresh squeezed lemon juice
• 1 tablespoon onion powder 
• 2/3 cup of parmesan cheese (could use less)

Directions: Mix all the ingredients in a food processor or blender. Store the dressing in mason jar in the fridge.

 ENJOY:)

Vanilla Coconut Crunch Protein Bars

Ingredients:

• 2 cups Oat Flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoon cinnamon
• 2 scoops protein powder ( I used unflavored)
• 1 cup Ideal Sugar
• 2 teaspoons of vanilla
• 1/4 cup FAGE Greek Yogurt
• 1/2 cup unsweetened applesauce
• 4 egg whites
• organic unsweetened shredded coconut
• 3 tablespoons Smart Balance Crunchy Peanut Butter

Directions: Preheat the oven to 350. Mix all the ingredients together except the peanut butter and coconut.Spray 9x13 pan (large cake pan) with Pam spray. Pour the mixture into the pan. Melt the peanut butter in the microwave for 30 seconds and drizzle peanut butter on top of the bars. Finally, sprinkle or cover the bars with shredded coconut. Bake for 30 minutes. The coconut should be light brown and crispy. Enjoy!

Serving: Makes 15 bars 

Taco Season

Pre-packaged taco seasonings often contain unnecessary ingredients that could be harmful to your health. Luckily, many companies have recognized this and have removed some of these ingredients. However, one can never be too safe. Plus, taco seasoning is quite easy to make!

Harmful Additives: 

• Sugar
• Potato Starch or Modified
• Corn Starch
• Citric Acid
• Maltodextrin
• Autolyzed Yeast Extracts (AKA MSG)
• Natural Flavor
• Carmel Color (sulfites)
• Cellulose

Taco Seasoning for 1 pound of meat

Ingredients: 

• 1 tablespoon of chili powder
• 1 tablespoon of oregano
• 1 1/2 cumin
• 1 1/2 paprika 
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon of cayenne pepper

Single Protein Cinnamon Roll

This is my Saturday morning favorite. It pretty simple to make and wonderfully paired with Harney & Sons Hot Cinnamon Tea.

Ingredients:

• 1/2 cup oats
• 1 teaspoon of cinnamon
• 1 scoop of protein powder (unflavored)
• 1/4 cup and 1 tablespoon unsweetened apple sauce
• 1/4 cup almond milk
• 2 tablespoon Ideal Sugar
• pinch of salt

Direction: Preheat the oven to 375. Combined all the ingredients in a small bowl and stir thoroughly. Now spray the small pan or muffin pan with Pam Spray. Pour the ingredients in the pan and bake for 20-25 minutes.

Icing Ingredients:

• 2 tablespoons FAGE Greek Yogurt
• 1 teaspoon fat free cream cheese (Greek version is excellent)
• 1 tablespoon Ideal Sugar

Serving Size: 1

Nutritional Facts:

Calories: 310

Fat: 4g

Protein: 30g

Carbs: 33g

Fiber: 9g

Circuit Training 4 Day Workout Plan

In order to see progress, it's always a good idea to change your works outs every month. You can vary your work outs by changing weight, sets, and reps. 

Week 1 Day 1 Monday: 1 minute rest between circuits. Complete the circuit five times.

          Superset

       1. Burpee Pushups: 1 set of 10 reps 

       2. Pull-ups: 1 set of 10 reps

            3. Alternating Lunge: 1 set of 50 reps, 25 each leg

            4. Vertical Jumps: 1 set of 10 reps

            5. Bench Dips: 1 set of 10 reps

            6. Side by Side Jump Over A Bench: 1 set of 10 rep

            7. Triangle Pushups: 1 set of 10 reps 

            8. Hanging Leg Raises: 1 set of 10 reps

            9.  Alternating Knee Ups: 20 reps, 10 each leg  

           10. Crossover Running Plank: 1 set of 20 reps, 10 each leg

           11. Hanging Side Leg Raise: 1 set of 10 reps

Week 1 Day 2 3-Exercise Circuit 1 minute rest between circuits.

Complete the circuit five times.

1.     Smith Machine Bench Press: 1 set of 10 reps

2.     Smith Machine Squats: 1 set of 10 reps

            3.  Smith Machine Deadlift: 1 set of 10 reps

Day 3  1 minute rest between circuits. Complete the circuit five times.

1.     Arm and Leg Raise with Exercise Ball: 1 set of 10 reps

2.     Alternating Leg Ups: 1 set of 20 reps, 10 each leg

3.     Running Plank: 1 set of 20 reps, 10 each leg

4.     Torso Twist: 1 set of 20 reps, 10 each side

5.     Leg Kick: 1 set of 20 reps, 10 each leg

            6.    Alternating Toe Toucher: 1 set of 20 reps, 10 each side

Day 4  1 minute rest between circuits. Complete the circuit five times.

1.     Cable Crossover: 1 set of 10 reps

2.     Cable Row: 1 set of 10 reps

3.     Cable Machine Alternating Biceps Curl : 1 set of 10 reps

4.     Cable Pushdown: 1 set of 10 reps

5.     Reverse Cable Flyes: 1 set of 10 reps

            6.   One Arm Kettlebell Swing (dumbbell): 1 set of 10 reps, each arm 

Turkey Protein Muffins

Ingredients:

• 2lbs of Extra Lean Ground Turkey
• 3 egg whites
• 1 cup of oats
• 1/2 teaspoon of cumin
• 1/2 teaspoon thyme 
• 1/2 teaspoon cayenne pepper
• 2 teaspoon black pepper
• 1 tablespoon crushed red pepper flakes
• 2 minced garlic cloves
• 1 small onion
• 1 small red pepper
• 1 small green pepper
• Optional -2 teaspoons of chipotle sauce (my recipe see dressings)

Directions: Preheat the oven to 350. Spray muffin pan with Pam Spray. Blend all the ingredients in a food processor or blender. Pour the mixture in the muffin pans.

Serving size 2-3

*Picture above was the serving size for my husband. Sorry ladies. Pasta serving size for females is 3oz. Think fist size.

Modern Wheat a "Perfect, Chronic Poison" doctor says...

http://www.cbsnews.com/8301-505269_162-57505149/modern-wheat-a-perfect-chronic-poison-doctor-says/http://www.cbsnews.com/8301-505269_162-57505149/modern-wheat-a-perfect-chronic-poison-doctor-says/

What the Heck is Clean Eating?

Clean eating? It is a term tagged on tweets, blogs ;), posted on Instagram and Facebook, and even seen on television. Is it a diet? Is it a lifestyle? Does anyone know what the heck it is?

The truth is, it is a very simple concept. In some ways, clean eating is what eating was always about.

Food that's "clean" is food that is, for the most part, real food and not encumbered with things that compromise health: artificial flavorings, artificial colorings, and artificial sugar substitutes.

The clean eating rule of thumb: the shorter the ingredients list, the better. No specific food is off-limits as long as it's real, honest-to-goodness foods. In other words, it isn't a"diet" that bans breads or sacrifices sugars.

It take things back to the way things used to be in the past. Where people prepare their food from scratch and grow fresh produce-limiting the harmful side-affects of pesticides.

Where Did It Come From?

Clean eating is mostly a new aged concept that began when we had enough cultural advancements to create excess.  Books such as Michael Pollan's "The Omnivore Dilemma" and popular documentaries like "Food, Inc."helped bring ingredient awareness to forefront of people's mind.

More importantly is the desperate need for healthy eating in our country. Heart disease, cancer, stroke and diabetes are in almost every household. This was the main factor that sparked my ignition to change my life. My mom had her first stroke at the young age of 30 and that wasn't her last. Her lifestyle of being a hard working mom on-the-go to eating fast food weekly, along with her constant freezer aisle meals, probably contributed to our overall health.

Is It Any Good?

If you are trying to lose weight or just longing to be healthy, then clean eating is solution for you. Keep in mind, clean eating is a lifestyle not a quick-fix-diet-solution. Try adding a few clean meals to your weekly routine and continue to add more every week. Make commitment as a family. My husband and I are committed, as a couple, to eat clean and raise our kids that way.

Motto: Eating whole foods and less packed foods.  If it has shelf life, then it will have a shelf like on you.

Berries and Cream Tart

This is my favorite post workout snack. It is quite simple to make and require ingredients most people have on hand.







Ingredients:

• 1/2 cup all plain FAGE Greek Yogurt 
• 2 tablespoon Ideal Sugar
• 1 teaspoon nonfat cream cheese (greek cream cheese)
• 1/3 cup berries
• 1 no sodium plan brown rice cake

In small bowl, add the yogurt, one tablespoon of Ideal sugar, and the cream cheese. Mix the ingredients together until it is a frosting texture.  In another bowl, add the berries and sugar. Heat the mixture in the microwave for 30 seconds or until warm. Coat the rice cake with the cream cheese frosting and topple the rice cake with berry sauce. 

Yummy...

ENJOY! 

Clean Sweet & Sour Chicken

I absolutely love Asian food; however, the extreme levels of sodium and nitrites leave my stomach in not so six-pack condition. This is meal great and can be prepped ahead of time to cut down on time.



Ingredients:

•  1/4 cup low-sodium soy sauce
• 1/2 tablespoon raw honey
• 2 tablespoon Ideal Sugar
• 2 minced gloves
• 1 tablespoon ginger
• 1 tablespoon red pepper flakes
• 1 teaspoon cayenne pepper
• 4 large chicken breast (chopped in pieces)
• 1 large red pepper
• 2 green peppers
• 1/4 onion
• 1/4 chopped/minced cilantro
• 1 cup chopped pineapple or 1 can of pineapple ( all natural in fruit juice made with splenda)
• Brown rice (optional)

Directions:

 In a small bowl, whisk the soy sauce, honey, sugar, garlic, cayenne pepper, ginger, and pepper flakes. Next, place the chicken in large zip lock bag, and pour soy sauce mixture over chicken. Squeeze the bag and until all pieces of chicken are covered. Refrigerate for at least an hour. I usually marinate the chicken over night.

Spray the large skillet with Pam Spray. Heat a large nonstick skillet over medium-high heat. Add the marinated chicken and saute the meat until cooked thoroughly.  Add the red and green peppers, and onions to the meat mixture . Continue to saute until the vegetables are tender. Next, add the pineapple chunks and the minced cilantro to the mixture. This dish is superb served over brown rice.

Serves 6

Calories 161

Protein: 21 g

Fat: 1.5 g

Carb: 17 g

Fiber: 2

Sugar: 7

Sweet Potato Pancakes

I typical make Sunday a prep day. We usually cook, in the bulk, chicken, sweet potatoes, rice, hard-boiled eggs, and protein bars for the week. It keeps us on track and prevents us from taking the easy route of going out to eat. I measure out all my food according to my fitness goals. I am usually left with odds and ends amounts of sweet potatoes. Instead of tossing it, I keep the mushed up sweet potato and use it towards breakfast pancakes.

Ingredients:

• 4 egg whites

• 1/2 cup uncooked oatmeal

• 3 teaspoon Fat Free Pancake mix

• 1 cup almond milk or milk of choice

• 1/2 teaspoon cinnamon

• 1/2 teaspoon nutmeg

• 2 teaspoon maple extracts

Directions: Place all the ingredients in a blender or food processor. Spray the skillet with Pam Spray. Preheat the skillet over medium heat and pour the pancake mixture into the pan and cook until edges are dry. Turn the pancake over until golden brown.

Serves 4-6

Calories: 125

Fat .6

Protein: 7

Carbs: 23

Fat: 5

Spicy Avocado Dip

This is a hit at my Super Bowl party last year. I am pretty sure I didn't have any left overs.
Ingredients

• 2 cups of FAGE plain Greek Yogurt
• 3 small avocados
• half green pepper
• half red pepper
• 1 packet of Hidden Valley Fiesta Ranch

Directions: add the yogurt, avocado slices, sliced peppers, and sprinkle in the entire dressing packet. Now blend all the ingredients in a food processor or blender. Pour or rather scoop the ingredients in to a bowl.

Katie's Chocolate Bar

I haven't bought a candy bar in years and probably due to the following reasons: candy bars are loaded in saturated fats, high sugars, and other additives that are probably not so good for the waistline. With that said, I was bond and determine to create a candy bar that would satisfy my sweet-tooth craving with out sacrificing my fitness goals. This is probably my favorite desserts.

Ingredients:

• 1/3 cup Organic Coconut Oil
• 1/4 cup Crunchy Smart Balance Peanut Butter
• 1 cup almond milk or milk of choice
• 2 tablespoon Dark Hershey Cocoa Powder
• 2 tablespoons Hershey Cocoa Powder
• 6 tablespoons of Ideal Sugar
• 2 tablespoons Plum Amazing
• 1 cup Original Fiber One cereal
• walnuts/almonds (optional)

Directions: In a saucepan, add the coconut oil, peanut butter, cocoa, milk, sugar, and the diced plums. On low-medium heat, whisk all the ingredients until there are no clumps. Continue to whisk the mixture until it thickens. If you don't stir constantly, it will burn on the bottom.  Turn off the heat and let the chocolate simmer for a few minutes. Add the Fiber One Cereal and nuts to the mixture and pour it into a mold. Place the mold in the Freezer for couple hours or until it is completely firm. Pop the Chocolate out of the mold and store in a freezer bag.  

Tips: My husband and I store it in the freezer; I think it taste better cold. At room temperature, the chocolate is more like fudge.

Clean Eating French Toast

This is a simple recipe that does not require many ingredients and more importantly time.

Ingredients:

• 4 egg whites
• 2 slices of whole wheat bread (Sara Lee 45 Calorie Bread)
• 2 tablespoon almond milk
• dash of cinnamon

Directions: Break the egg whites and add the almond milk into the bowl; beat lightly with a fork. Over medium,  heat the large skillet coated with Pam Spray. 

One at a time, place the bread in the bowl soaking up the egg mixture. Then carefully flip it over to the other side. Continue to do this with the other piece of bread. 

Now place both slices in a large skillet, and pour any remaining egg mixture on top of the bread. Keep flipping the bread over until golden brown. Serve with dashes of cinnamon and syrup.

Serves: 1

Protein: 17

Fat: 2

Sugar: 2

Calories: 210

Banana Flax Protein Pancake

This is a low carb recipe I use when I'm in my cutting phase.

Ingredients:

• Scoop of protein powder (plain or vanilla)
• 1/2 ripe banana 
• 1 tablespoon of flax
• dash of cinnamon
• 2 tablespoon ideal sugar
• 1 egg white
• 2 tablespoon of almond milk

Mix all the ingredients together. Next, spray the skillet with Pam and heat the the skillet up to low-medium heat. Pour the mixture in the skillet and wait until the pancake bubbles. Now flip the pancake over and enjoy!

Serves: 1

Mocha Latte Pops

 My husband absolutely loves these. I was kind of surprised because he never likes coffee to be mixed with any thing. These popsicles are nonfat, light in sugars, and satisfy those sweet cravings with out all the guilt. 

Ingredients:

• 1 cup of plain nonfat greek yogurt (FAGE)
• 1 cup of milk (Carnation Fat Free Evaporated Milk- you want it to be creamy)
• 1 tsp of coffee extracts
• 3 tablespoons of Ideal Sugar
• 2 tablespoons of Hersey Cocoa Powder 

Directions: Mix all the ingredients in a food processor or blender.  Then pour into popsicle molds and freeze. If you want a creamy rich flavor, you could add 2 tablespoons of creamer or full-fat coconut milk for an added treat.

Peak Week "Your Are Not Smarter Than Your Body"

http://www.biolayne.com/nutrition/biolayne-video-log-17-dont-f-up-your-peak-week-you-are-not-smarter-than-your-body/

Cardio Jam HIIT

As a wife, teacher, coach, and so many other roles I fill, I try to work out five days a week. However, there are those days when I have to go in and out of the gym in no time.   I usual superset and even triple-set my lifts which elevates my heart rate. Super-sets is when I do two exercises with no rest time in between. I can work the same body part with different lifts called isolation super setting  (pre-exhaust superset), or I can do a exercise and work the antagonistic body part.

For example

Superset- incline curls and barbels

Isolation Superset- dumbbell flyes and bench press

Antagonistic Superset- barbell curls and tricep pushdowns

High Intensity Interval Training (HIIT) is set of burst of massive output cardio work followed by time periods of rest.  All you old school gym rats, this is similar to the Fartlek style favored by track athletes for the past. This is the perfect solution to drop fat. Plus, it is backed up by plenty of research.

Quick Run

Warm-up by jogging 400 to 800. Make sure your muscles are warmed up completely. We will be working fast twitch muscle fibers; therefore, if you start out too fast, it could result in a severe injury. 

Now set the incline to highest level (15). Run at a speed level of 5.5 to 6 for thirty seconds to one minute. You can either walk in between (no incline) or pause the treadmill in order to drop your heart down to about 130-140. (Warning, if your heart rate stays elevated too high for too long, it can cause the "Fight or Flight Syndrome." This raises cortisol levels and increases fat around stomach.) Continue this minute run for 20 to 30 minutes. You could go longer, that is, if you can make it :)

Clean Eat Honey Mustard Dressing

Over the last year, I have been on the journey of clean eating. I have seen my body transform to a confident women of pure strength and heath.  Lately, I have been less reluctant to use dressing and dips that have a shelf life. My theory has been any thing that has a shelf life, will indeed have a shelf life on you. Just look at the back of a typical dressing. Sodium, high fat, sugar...Woo wait, a lot of sugar.

Don't get me wrong, I love jazzing up my salads, but some of the ingredients I have no idea how to pronounce, little lone what it is. Therefore, I have decided to make my own. Some things have cost me more than just settling and saving time by buying the product. However, if I was on a mission to save money, I could have probably saved a chunk of change by eating Ramon Noodle and splurging on the dollar menu. However, I am not! I have one life. With that, I feel the need to honor that life by living healthy and being the very best that I can possible be.

Clean Eat Honey Mustard                                                                    

• 1 cup of nonfat greek yogurt
• 1 teaspoon of honey
• 1/4 cup Dijon mustard
• 3 tablespoon Ideal sugar
• 1/2 teaspoon cinnamon
• 1/2 teaspoon turmeric
• 1/2 teaspoon all spice
• 1/4 cup alle cider vinegar
• 1/4 cup white wine vinegar
• 1/2 cup water
• 2 tablespoon light olive oil
• 1 tablespoon mustard seeds
• dash of cayenne pepper

Directions: Blend all the ingredients in a blender or a food processor. Pour the ingredients in a mason jar and store in the refrigerator.

Fitness Routine

Have you ever walked into a room that has a potent smell (Good or bad) and then as you remain in that room, the smell dissipates or completely goes away? This is because the body strives to keep everything balanced for survival and protection, this is called homeostasis.

 When it comes to fitness, this same principle applies. We may start a routine and unless the routine progresses and changes then you will be as if you are in that room with the potent odor- At first you will see changes, but the body adapts and progress stops.

 Changing tempo of reps, how long you rest, how many reps, steady state, HIIT, Full body circuits and body part training are all very good switches to make to your program design.

Also something to consider is that our bodies have a predetermined "water mark". This is a genetic shape or weight that it prefers to stay at. So losing that last 10 pounds may require some aggressive changes to your workouts and nutrition to reach that goal.

For those changes can't be maintained long term because of how aggressive you have to be to get there, you probably shouldn't do it because the rebound when you stop is no fun.

Chipotle Vinaigrette Dressing

This is great as a marinade or simple drizzle it over a salad.














Ingredients:

• small can chipotle adobe pepper in sauce
• 1 tablespoon fresh oregano (dry season will work)
• 1/2 cup extra virgin oil
• 1/2 cup red wine vinegar (balsamic work great too)
• 1 cup of water
• 2/3 cup Ideal sugar
• 1 tablespoon honey
• 1 tablespoon salt (optional)

Direction: Mix all the ingredients in a blender of food processor by adding the oil slowly at the end.
Poor into a container. This make about 32 oz. 

Exercise Tad Tips Step-ups

Step-ups are great exercise for the lower body because they build the flutes, hamstrings, and quads while placing minimal stress on the spine. A study from Marquette University showed that different types of step-ups showed different types of step-ups have different effects on the lower body muscles. Researches measured lower body muscles activation during a step-up, crossover step-ups, diagonal step-up and a lateral step-up. The crossover step-up was best for loading the gluteus medius. The standard step-up activated the flutes medius during the eccentric phase (going down) and the gluteus maximus and hamstring during the concentric phase (going up). Try doing a variety of step-ups to maximize the load on the lower body muscles (Journal of Strength and Conditioning Research, published online January 10, 2012). # Happy Training