Are You Standing In Your Own Way?

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Millions of Over 40 women are successful at positive lifestyle change, weight loss and improving their health. How do they do it? You might say they are “lucky” or they have great genetics, or they have more time and money.

You might reason that they have a fast metabolism, or willpower that you lack.

You and I know that it goes deeper than that. While a lot of women have great weight loss success more fail over and over again at reaching their healthy lifestyle and weight loss goals. You may be among this group.

Is it simply a matter of what the lean, fit women eat or what they do for exercise?

I believe that most failed weight loss attempts share a few common mistakes, ones that can be easily remedied. Left unaddressed, these habits will mean the difference between success and failure.

Are You Standing in Your Own Way?

Here are five habits that might be holding you back from successful weight loss and positive, healthy life. If you’re getting in your own way, move over and let yourself be the best you can be!

1. Do you fail to follow through and complete a training cycle? Do you give up?

Some people just cannot finish. For whatever reason, (loss of faith, confidence, pain/injury, frustration, impatience) it doesn’t matter how much time they have invested or how many resources are available to them, they seem to lose focus and drop the ball in the warm up.

Achieving weight loss and life altering goals require a full 9 innings of play. You can’t quit just because an injury temporarily sidelines you or the scoreboard shows a slight lag.  Hang tough and finish. Do what it takes to win. Show up!

2. Do you obsess over and micro-manage every detail?

Most people begin a weight loss initiative expecting to do everything perfectly and are unsuccessful.  They mistakenly believe that to succeed everything must be done at once, with no leeway for imperfection. Inevitably, with the first “slip up”,  they believe their efforts to be useless, their resolve to be weak and their chance for success, hopeless.

Perfection is impossible and to think that you can change overnight is foolish. You invite failure with this attitude, it’s an unsustainable philosophy.

If you want to change your life and become active and fit, you’re going to have to learn to take time, nurture self-love, hold a strong vision of your ultimate goal and stay tenacious.

3. Are you always wrong?

It’s difficult for many people to focus on what they’re doing right. Women especially are prone to berate themselves, quick to admit laziness, boredom, lack of will power. They often speak very poorly of themselves.

If you fail to acknowledge what you are doing right, you miss out on an opportunity to feel good about your efforts. Mistakes are stepping stones to success; so too are positive self-affirmations.

Admit when you’re right, reward yourself when you’re good and when you’re strong so you can move forward quickly and do better. Be your own best friend. Be your own cheerleader. Be your own coach!

4. Do you ask questions, but don’t really pay attention to the answers.

We all know people who ask for advice and then promptly ignore it.  They begin an exercise initiative with a credible professional and then do things your own way. They slack off when training gets difficult, when they tire or become frustrated with slow progress.

Do you ask about perils of sugar and drink wine anyway? Do you ask about the importance of carbohydrates and cut them out anyway? Do you ask about caring for injuries, soreness or pain and delay professional treatment anyway? Do you want to know, REALLY, what it takes to achieve sustainable weight loss and then choose a fad diet way anyway?

You’ll make better progress if you abandon stubbornness, weigh different points of view and try to understand logical perspectives. Make better decisions for your own personal circumstances by asking the right questions (“What results can I expect to see in 4 weeks?” instead of “How fast can I lose 20 lbs?”).

Trust advice that makes common sense, and then work diligently to learn (proving or disproving) what works for you.

5. Do you always find reasons NOT to continue?

I would guess that more than 50% of those who begin an exercise program will find an excuse not to continue within 12 weeks. The time isn’t right. I’m too busy. I’m not seeing results.  It’s too expensive. My knee hurts…..

Whatever the excuse, do you always have one?

Guess what? There will always be reasons not to continue! You have to decide to move forward, decide to continue and decide to succeed. Create options for yourself, but not the option to quit.

Respect Yourself and Your Dreams

imageSuccessful weight loss is a matter of managing your time and resources.

Above all, it’s about staying true to yourself; no lies, no excuses, no whining. You’ve decided that this is important to you. No one told you had to do it, right?

Give yourself the love and respect you deserve, get out of your own way!

Love Yourself Lean!  xokp

HGH- The Ultimate Youth Hormone

I’m always excited to learn new ways to optimize my ability to become stronger and healthier by implementing natural strategies. We have an absolute ability to manage our aging process! The human body holds power beyond imagination. If we learn to harness that power and nurture the amazing systems within, we can and will become strong, vibrant, youthful and achieve weight loss. The key is to mobilize an arsenal of natural health defenders, like HGH.

Human Growth Hormone

HGH is produced by the pituitary gland and helps to:

  • regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and heart function
  • regenerate and repair your cells
  • makes your muscles firm, skin tight, bones strong and joints healthy
  • helps your body function more efficiently

With age, the body starts to produce less of this hormone but you can bolster HGH levels naturally and easily. Countless studies show clear proof that the following strategies can increase  Human Growth Hormone.

7 Ways to Harness the Power of HGH

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1) Get sufficient good quality sleep. Approximately 70-to-80% of  HGH production takes place while you sleep 7-to-9 hours straight, day or night.  Get deep, peaceful, and revitalizing sleep.

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2) Abstain from eating before bed. You can produce more HGH while you sleep if you stop eating 2-to-3 hours before bed. The key here is to keep insulin levels low so that HGH production is optimized. Anything you eat will cause your body to release insulin, not just sugary foods, so eat well and regularly throughout the day to avoid late night binges.

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3) Work-out at a (relatively) high intensity. Research shows that intense workouts that involve the entire body will elicit an “exercise-induced growth hormone response” and will produce the most HGH. Weight training and low to moderate intensity cardio activities will increase HGH as well, but most likely not near as much as full body compound exercises and intervals would. Of course, depending on your fitness level, it’s important to gradually progress into higher intensity activity.
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4) Exercise first thing in the morning.  There may be some advantage to working out in the morning when your insulin levels are lower. Of course, train at the best time of day for you (considering your individual schedule) but it may be beneficial to give this theory a try to see how it works for you.

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5) Lose weight.  If you carry extra weight, it’s highly likely that you are insulin resistant. The body just can’t do a good job of getting rid of excess insulin in overweight conditions. No matter what your current weight, you can prevent insulin resistance and produce more HGH if you avoid sugary and processed foods.  Stop eating garbage!

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6) Eat seafood and beef. These foods are good sources of the amino acids (L-Phenylalanine/ L-Tyrosine)  and aid in the production of L-Dopa (a non-essential amino). L-Dopa stimulates the Pituitary gland to release HGH.  If beef or seafood is not your thing, you can easily supplement with natural sources of L-Dopa.
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7) Nurture a healthy liver.  All the HGH released in your body is absorbed by your liver. You can experience maximum benefits from HGH if you have strong liver function. Clean it up with wholesome fibrous food, recommended water intake and daily exercise.
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8) Laugh! Lots! Research shows that laughter can increase your growth hormone levels!

“The blood drawn from experimental subjects just before they watched a funny video had 87% more human growth hormone compared to a group that didn’t watch a funny video.” -Dr. Lee S. Berk of Loma Linda University

Keep company with fun people and lighten up in everyday life!

Age Management

imageAwesome Aging is possible for everyone. Become fascinated, learn more and gain a deeper understanding of the potential that exists under your skin.

You have everything needed to optimize health and lose weight in this beautiful human package. You don’t need to understand the science completely, just adhere to basic health strategies (activity, eating, sleeping, drinking water, reducing stress) to ensure optimum performance and age management. xokp

Citrisy Shrimp Taco

INGREDIENTS
8 Wonton wrappers
3 tbsp olive oil
1 clove garlic smashed and minced
2 tbsp red onion
16 or so medium sized shrimp chopped
2 tbs fresh cilantro chopped
Juice of half a lime
Small tomato diced
Lettuce
1 tbsp Chipotle pepper in adobo sauce minced
1/ cup non-fat plain Greek yogurt
METHOD: Preheat oven to 375. Brush both sides of wonton wrappers with olive oil and gently press down into muffin tins that have also been oiled or sprayed with Pam. Bake in oven for about 6-7 minutes or until golden brown. Remove from oven and allow to cool. Heat 1 tbsp olive oil over medium-low heat and saute garlic and onion until soft. Add the chopped shrimp, lime juice and cilantro and cook just until shrimp has turned pink and is firm to touch. Mix the chipotle pepper and Greek yogurt together so that it is well blended. Fill the “taco” shells with lettuce and shrimp mixture and top with the chipotle dressing and diced tomatoes.
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 10 Minutes

 

Mediterranean Eggplant Salad

INGREDIENTS
4 Eggplants (medium to large)
6 tomatoes on the vine (or whatever variety you like)
1 bunch of scallions
1/3 cup of orange juice (or pomegranate juice)
1 lemon
4 cloves of garlic
1 tbsp sugar
2 tbsp finely chopped fresh mint (or cilantro or basil)
6 tbsp extra virgin olive oil
1-1/2 tsp sea salt
1-1/2 tsp ground black pepper
Greek yogurt for serving (optional)
Kalamata olives (optional)
Cubes of, sharp cheese (Parmaggiano, or Romano) for serving (optional)
Pita bread for serving (optional)
METHOD: This will be enough for about 12 cups so it will last for several days in the refrigerator. That’s actually better because as it melds, it gets tastier. Any longer than that and it gets a bit watery but the taste remains. Preheat the oven to 400 degrees. Wash the eggplants and poke them with a fork (about three rows around the eggplant and four levels). This will prevent the eggplant from exploding in the oven. Place the eggplants on a baking dish and let them bake for about an hour. When the eggplants are soft to the touch, take them out of the oven, cut the stems off and slice them either in rounds or lengthwise. Place them in a colander or other strainer, over a bowl, salt them well and let them drain of liquid. This will take any of the bitterness out of the eggplant and makes the dish “meatier.” I like to let it drain for 24 hours so, I use a strainer that fits inside a large Tupperware and I place it in the refrigerator. But you needn’t wait that long if you don’t have the time. Put the orange juice in a small saucepan over medium heat. Add the sugar and let the mix boil down to a molasses. I use orange juice because I like it and it’s less expensive than pomegranate juice. But, any sweet juice will work just fine. This is a matter of taste. Keep an eye on the pan, don’t let the mix burn. While the OJ is reducing, core and squeeze the pulp from the tomatoes and chop them into 1/2 inch bits (or so). Place them in a bowl, add the salt and pepper and mix. Chop the scallions into a 1/4 dice, add to the tomatoes. Whack the garlic with the flat end of a large knife to remove the skin and crush it a little. Don’t chop the garlic add it to the tomatoes and scallions. Add the juice of the lemon and the molasses, which will be done before you complete chopping. Mix it well and let it sit for at least an hour. The salt brings out the flavors of the ingredients.
COURSE: Side
PREPARATION TIME: 30 Minutes
COOKING TIME: 30 Minutes

 

Pulled Barbeque Chicken

INGREDIENTS
1 cup tomato puree (Poms is just tomatoes, no additives, no added salt)
1 small yellow onion grated directly into crock pot
2 clove garlic grated into crock pot
3 tablespoons apple cider vinegar
2 tsp stevia extract
1 tablespoon tomato paste
1 tablespoon Smokey Spanish paprika
2 1/2 tsp ground mustard
2 tablespoons Worcestershire sauce
1 tsp chili powder
1/2 tsp salt
2 1/2 pounds boneless skinless chicken breast
METHOD:  Place all ingredients into crock pot and mix well. Cook on low for about 4 1/2 – 5 hours. When it is done cooking you should be able to pull the chicken into shreds working with two forks. The chicken will absorb the rest of the sauce. Have on a whole wheat bun if you must!
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 5 Hours

 

BUFF Buffalo Chicken

INGREDIENTS
3 boneless chicken breast halves pounded thin and cut in half
1 1/2 cups TVP (Bob’s Red Mill Textured Vegetable Protein)
1 egg
3 tbsp plus 1 tsp Frank’s Red Hot sauce or similar
2 tbsp olive oil
2 tbsp filtered water
METHOD: Preheat oven to 350. Prepare one dish with the egg and 1 tsp hot sauce whisked together and another dish with TVP for dredging. Dredge chicken through the egg mixture and then through the TVP. Place on a baking sheet sprayed with Pam. Whisk together the remaining hot sauce, water and olive oil. With a pastry brush, spread the mixture over the tops of the chicken breasts. Bake for 30 minutes until chicken is cooked through then place under broiler for another 2-5 minutes to add a golden color and more crunch to the coating. Serve with a large salad and celery sticks.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 35 Minutes

 

Shaved Brussel Sprout Salad

INGREDIENTS
10 brussel sprouts (shaved with a mandoline or finely with a knife)
1 tbsp whole grain or Dijon mustard
Juice of one lemon
1 squirt agave nectar or honey
2 tbsp olive oil
Salt and pepper
METHOD: Shave the brussel sprouts as thin as possible. Whisk the remaining ingredients together and mix with the brussel sprouts. Allow to sit for a few minutes for the flavors to blend.
COURSE: Side
PREPARATION TIME: 15 Minutes
COOKING TIME: None

 

Quinoa Paella

INGREDIENTS
2 chicken breasts (pounded to thin)
2 links turkey sausage
12 medium shrimp raw, de-veined and cleaned
Handful of clams (optional)
3 cups cooked white quinoa
1 tbsp olive oil
1/2 yellow onion
2 cloves garlic minced
1 tsp paprika
1/2 tsp red pepper flakes (more or less to your taste)
3 cups chicken or vegetable stock
3 tbs white wine (optional)
1 tbsp tomato paste
1 cup frozen peas (or edamame)
1 cup roasted red pepper chopped
METHOD: Heat olive oil in medium heat and saute the onion and garlic until soft. Then add the chicken breast and the sausage and cook through. Remove meat from pan and deglaze the pan with a wooden spoon and three tablespoons of the stock or white wine. The bits scraped up from the pan add a ton of flavor to the end product! When all of the flavor is scraped up add the paprika and red pepper flakes and cook a min or so more. Blend in the tomato paste. Cut up the meat into bite sized pieces and add back to the pan and allow flavors to combine for another minute. Add the shrimp and clams as well as the peas, roasted red pepper and the quinoa and heat together for a few mins until clams open and shrimp are pink. Add more stock if it looks a little dry. Mangia!
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Crunchy Baked Cod

INGREDIENTS
1 lb Cod or other flaky white fish
1 egg white
2 tbsp water
1 cup TVP (Bob’s Red Mill Textured Vegetable Protein)
1 tsp seafood seasoning (like Old Bay)
Zest of one lemon
Salt and pepper to your taste
METHOD: Preheat oven to 350. In a shallow dish, whisk together the egg white and water. In another shallow dish, mix together the TVP, Old Bay, salt and pepper and the lemon zest. Wash and dry the fish. Dredge fish through the egg white and then through the seasoned crumb mixture thoroughly coating all sides. Place into a baking dish and top with any remaining crumbs. Add a little water to the bottom of the baking dish and bake for 20-25 minutes or until the fish flakes away when touched with a fork.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 25 Minutes

 

Roasted Brussel Sprouts

INGREDIENTS
1 Package of Brussel Sprouts cut in half (can also use asparagus, green beans, zucchini, cauliflower, broccoli)
Olive oil
Salt
METHOD: Preheat oven to 400. Toss cut Brussel Sprouts with olive oil and sprinkle with salt. Turn the sprouts cut side down and roast in oven for 20 minutes. Turn sprouts and roast another 15-20 minutes.
COURSE: Select…
PREPARATION TIME: 10 Minutes
COOKING TIME: 20 Minutes

 

French Tuna Boats

INGREDIENTS
1 Can Bumble Bee Solid White Albacore Tuna
White Balsamic Vinegar from Modena, Product of Italy
Celery and onion to taste
Fresh Ground Black Pepper
METHOD: Mix all ingredients and add your own favorites……. Tuck the salad into a fresh green or red pepper or a firm leaf of lettuce and enjoy!
COURSE: Lunch
PREPARATION TIME: 10 Minutes
COOKING TIME: None

 

Cuban Chicken (Pollo Asado)

INGREDIENTS
1 whole chicken cut in half or in pieces (I removed skin) 1 tbsp olive oil 6-8 cloves of garlic minced 1 tbsp salt 1 tbsp black pepper 1/2 tsp dried chipotle powder
1 tbsp ground cumin
1 tbsp dried oregano
1 small onion minced
1/4 cup fresh orange juice
1/4 cup fresh lime juice
METHOD: Mix all ingredients except chicken in a bowl. Place the chicken in a baking dish and cover with the marinade. Cover with tin foil. Place a weighted object, like a brick (or two) on top of the chicken and marinate in the refrigerator overnight (turning once). Preheat oven to 400. Keeping the chicken covered cook for 1 hour and 15 mins. Reduce the heat to 350 and cook for 30 mins more. Then uncover the chicken and reduce heat to 300 and cook for another 15 mins. Allow the chicken to rest for 10 mins when done cooking.
COURSE: Dinner
PREPARATION TIME: 10 Minutes + Marinade
COOKING TIME: 2.5 Hours

 

Pork Tenderloin Cubano

INGREDIENTS
1 lb pork tenderloin trimmed
2 tbsp whole grain mustard
1/4 cup cornichons or dill pickles chopped
1 tsp ground cumin
1 pinch chipotle powder
Salt and pepper
METHOD: Preheat grill to a med-high heat. Slice the length of the tenderloin but not all the way through (so that it opens like a book). Cover with plastic wrap and flatten with a mallet so that the meat is the same thickness throughout. Cover the inside with the mustard, cornichons (or pickles), cumin, chipotle and salt and pepper. Roll the tenderloin up and truss with either toothpicks or kitchen twine. Salt and pepper the outside. Spray with cooking spray to prevent sticking to the grill. Cook on grill for about 10 mins each side. Inside temperature should read 155. Allow to sit for a few mins before slicing.
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 20 Minutes

 

My Kind of Bar (Peas & Thank You)

INGREDIENTS
1 cup raw almonds, coarsely chopped /n 1/2 cup raw walnuts,coarsely chopped
1/2 cup raw cashews, coarsely chopped
1/2 cup raisins
2 tablespoons chia seeds
1 tablespoon flax seeds
1/4 cup pure syrup
1/4 cup raw honey
3 tablespoons ground flax
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
3/4 teaspoon salt
METHOD: Preheat oven to 350 degrees. In a bowl, combine syrup, honey, ground flax, vanilla, cinnamon, and salt. Set aside. In a large bowl, combine almonds, walnuts, cashews, raisins, chia seeds and flax seeds. Stir in syrup and honey mixture into nut mixture until combined. Press into an 8×8 pan lined with parchment. Bake at 350 for 20 minutes, until edges are beginning to brown. Allow to cool completely before cutting into 16 bars.
COURSE: Snacks
PREPARATION TIME: 20 Minutes
COOKING TIME: 15 Minutes

 

Quinoa Pizza

INGREDIENTS
CRUST (makes two 8 inch crusts)
1 1/2 cups (white) quinoa (soaked for at least eight hours and rinsed)
Filtered water
1 tsp sea salt
2 tbls olive oil
1 clove garlic chopped
1 tsp dried oregano
1/2 tsp dried ground fennel (or what you like)
TOPPINGS (for one crust) or make up what you have on hand or like!
1 cup mushrooms chopped
1/2 small yellow onion chopped
1 cup fresh spinach (rough chop)
1 tbls pesto sauce
METHOD: Preheat oven to 450 Drain the quinoa and place into a blender or food processor with 1/2 cup of water and the salt. Blend and add more water (mine needed 1 cup total) if necessary to obtain a consistency that would resemble pancake batter. Add the dried herbs and garlic and blend again. Take two round pans (8 inch is what I had) and swirl a tablespoon of olive oil in each. Place in oven to heat for about 5 mins (you do not want the oil to smoke). Remove from oven. Divide the dough between the two hot pans and spread thin to edges with a rubber spatula. Bake in oven for 20 mins and then flip over for another 10 mins or until the edges begin to brown and the entire crust is a deep golden. Remove from oven. Saute the mushrooms and onion in a small skillet until soft. Spread the pesto onto one of the crusts. Add the sauteed mushrooms and onion and then top with the spinach and return to the oven for 8 mins. Enjoy!
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Brown Rice and Chicken Soup

INGREDIENTS
1 whole boneless chicken breast (2 halves)
1 cup cooked brown rice
2 tblsp olive oil
5 cups non-fat organic chicken broth
3 celery stalks
1/2 yellow onion chopped
1 handful fresh or frozen spinach
1 tsp dried tarragon
1 tsp dried parsley
salt and pepper
METHOD: Preheat oven to 350. Drizzle chicken breast with 1 tbsp olive oil and sprinkle with salt and pepper. Roast in oven for approx 30 mins. Allow to cool enough to handle and then shred into bite sized pieces. Heat a large stock pot over medium-low heat sauté the onion and celery in 1 tbsp olive oil. When vegetables are soft, add the chicken stock and allow to simmer for about 10 mins over low heat. Add the dried herbs, the chicken, spinach and the rice. Turn the heat up to medium and allow to heat through and blend the flavors. Adjust flavor with salt and pepper to your liking!
COURSE: Appetizer
PREPARATION TIME: 15 Minutes
COOKING TIME: 60 Minutes

 

Orange Almond Biscotti

INGREDIENTS
2 cups Oat Flour
1 cup Splenda, Truvia, or Ideal
1 tsp Baking Powder
1 tbsp Orange Extract
¼ tsp Salt
½ tbsp Almond Extract
4 Egg Whites
4oz baby food Applesauce
METHOD: Preheat oven to 350 degrees. Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl. Mix wet ingredients (egg whites, Splenda, almond extract, orange extract, baby food applesauce) together in a medium bowl. Add wet ingredients to dry ingredients and mix together. Spray baking sheet with a non stick butter spray and spread mixture on sheet. Bake for 20 min on middle rack. Remove biscotti from oven and let cool for 10-15 minutes. Cut dough down the middle and cut into about 13 slices. Bake in oven for another 15-20 minutes.
COURSE: Dessert
PREPARATION TIME: 15 Minutes
COOKING TIME: 55 Minutes

 

Thai Spring Rolls

INGREDIENTS
20 circle rice paper wrappers
20 cooked shrimp
40 basil leaves
40 mint leaves
1 carrot sliced into shreds with vegetable peeler
2 cups torn butter lettuce (or romaine without spines of leaves)
1 skein vermicelli rice noodles cooked
1 cup bean sprouts
4 stalks green onion finely chopped
pie pan of very warm water
METHOD: Spread all ingredients out on a work surface. Remove tails from shrimp and cut shrimp in half lengthwise. Dip a rice wrapper into the warm water until soft and pliable. On a clean dry cutting board, fold it in half so you have the straight line of the half circle at the top. Place your filling a little off the center in a vertical line. Start with two shrimp halves end to end, cut side up (so the pink shows through when it’s wrapped). Top with two basil leaves, two mint leaves, and a small portion of each remaining ingredient. Arrange so ingredients will be peeking out of one or both ends. Starting at the corner your filling is closest to, wrap that corner over filling, (If you only want ingredients showing from one end, fold an inch of the bottom up right now) then begin rolling tightly. Place seam side down on a large platter and cover with plastic wrap. Makes 20 Rolls
COURSE: Appetizer
PREPARATION TIME: 45 Minutes
COOKING TIME: None

 

Turkey Meatballs in Chunky Tomato Sauce

INGREDIENTS
1/4 cup onions
1 tsp garlic
1 small eggplant
1 small zucchini
1/2 cup red pepper
2 cups canned tomatoes
1 tbsp basil
6 oz ground turkey
1 egg white
1 tsp onion
1 tsp mustard
1 tsp parsley
METHOD: Detox Friendly Chop and saute all vegetables. Let simmer 15 minutes. Combine ground turkey with remaining ingredients and form into meatballs. Brown meatballs then add to sauce and cook let cook through.
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Pumpkin Spiced Pancakes

INGREDIENTS
1-1/2 cups Oat Flour
2 tbsp Splenda, Truvia, or Ideal
1 tbsp Baking Powder
1/2 tsp Salt
2 tbsp Cinnamon
1/4 tsp Allspice
1/4 tsp Nutmeg
4 Egg Whites
1/2 cup Raw Pumpkin
1 1/2 cups unsweetened Almond Breeze
METHOD: Preheat griddle to medium heat. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl. Wisk egg whites and pumpkin. Mix in Almond Breeze. Add wet ingredients to dry ingredients and mix together. Spray griddle with non-stick butter spray. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side. Makes 10 pancakes Jamie Eason
COURSE: Breakfast
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes

 

Lemon Protein Bars

INGREDIENTS
1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water
METHOD: Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl. Mix egg whites, Splenda, applesauce and water in a bowl. Add wet ingredients to dry ingredients and mix together. Spray 8×8 glass pyrex dish with non-stick butter spray. Pour ingredients into dish. Bake 25 minutes. Makes 16 squares, 2 squares per serving. Jamie Eason
COURSE: Dessert
PREPARATION TIME: 15 Minutes
COOKING TIME: 25 Minutes

 

Carrot Cake Protein Bars

INGREDIENTS
1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water
METHOD: Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl. Mix egg whites, Splenda, applesauce and water in a bowl. Add wet ingredients to dry ingredients and mix together. Spray 8×8 glass pyrex dish with non-stick butter spray. Pour ingredients into dish. Bake 25 minutes. Makes 16 squares, 2 squares per serving. Jamie Eason
COURSE: Snacks
PREPARATION TIME: 15 Minutes
COOKING TIME: 25 Minutes

 

Vegetable Soup

INGREDIENTS
1 tsp black peppercorns
1 bay leaf
1 tsp oregano
1/4 cup parsley
small zucchini
1 red pepper
1 small onion
2 mushrooms
1 celery stalk
1 tomato
4 cups vegetable broth
METHOD: Detox Friendly Chop vegetables and then bring all ingredients to a boil. Reduce heat and simmer 30 minutes. Add 4 oz cooked turkey (or chicken) per serving for Turkey Vegetable Soup
COURSE: Lunch
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Twice Baked Sweet Potato

INGREDIENTS
2 small sweet potatoes
1 tbs ghee or unsalted butter
1 tsp fresh grated nutmeg
2 tbsp chopped pecans
2 tbsp goat’s cheese
Salt and pepper
METHOD: Wash and pierce sweet potatoes and bake at 375 for 35-40 mins or until soft when tested with a fork. Remove and allow to cool long enough to handle. Gently cut into the potato (the skins are more fragile than other potatoes) and scoop out most of the inside. In a bowl, mix the rest of the ingredients thoroughly and add salt and pepper to taste. Fill the skins with the mixture and return to 350 oven for 10 mins to reheat.
COURSE: Side
PREPARATION TIME: 15 Minutes
COOKING TIME: 45 Minutes

 

Egg Salad

INGREDIENTS
3 hard boiled eggs
1/4 cup celery
1 tbls onion flakes
1 tsp mustard of your choice
1 tbls parsley
1 slice cooked turkey bacon
METHOD: Chop and mix all ingredients
COURSE: Lunch
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes

 

Spicy Salmon Burger

INGREDIENTS
1 tsp wasabi powder
1 tsp water
1/2 tsp spicy mustard
4 oz minced salmon
1 egg white beaten
dash low soy sauce
1 tsp sesame seeds
METHOD: In a bowl mix water with wasabi powder, whisk Blend the remaining ingredients Mold into a burger and grill
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes

 

Cobb Salad

INGREDIENTS
2 cups salad
2 spears steamed asparagus
1/2 cup chopped tomato
1 hard boiled egg, chopped
1 strip turkey bacon
4 ounces tuna, chicken or turkey
balsamic vinegar
METHOD: Arrange all ingredients in a salad bowl Top with tuna, chicken or turkey. Drizzle with vinegar
COURSE: Lunch
PREPARATION TIME: 5 Minutes
COOKING TIME: 10 Minutes

 

Spicy Salsa

INGREDIENTS
1/4 cup mint
1/4 tsp jalapeno peppers
1/2 tsp lime juice
1/4 cup cilantro
METHOD: Combine all chopped ingredients in a bowl and mix well. Chill or serve at room temperature.
COURSE: Side
PREPARATION TIME: 10 Minutes
COOKING TIME: None

 

Olive Salsa

INGREDIENTS
1/4 cup parsley
1 tsp olives
1/4 cup roasted red pepper
1 tbsp white beans
1 dash hot sauce
Black pepper
METHOD: Combine all chopped ingredients in a bowl and mix well. Chill or serve at room temperature.
COURSE: Side
PREPARATION TIME: 10 Minutes
COOKING TIME: None

 

Swordfish in Wine

INGREDIENTS
1 tbsp butter
1 piece of swordfish
1/2 cup of white wine
2 tbsp lemon juice
1 tsp capers
METHOD:  Melt butter in skillet over medium-low heat. Add the swordfish, and the remainder of the ingredients to the pan. It is best to use a small enough pan so that the liquid is coming up the sides of the fish so that the flavors are really cooked into it. Cook until the center of the fish feels firm when you touch it, approximately 10-15 mins.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 15 Minutes

 

Pepper Pesto Chicken

INGREDIENTS
6 ounces boneless skinless chicken breast
Red Pepper Pesto
1 teaspoon parsley
1 teaspoon basil
METHOD: Slit chicken breast and fill with pesto and herbs. Bake in oven 20-30 min at 350 degrees. Red Pepper Pesto recipe on site
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 30 Minutes

 

Red and Green Pepper Frittata

INGREDIENTS
1/4 cup red and green peppers
1 tsp basil
3 egg whites
1 tbsp water
white pepper to taste
METHOD: Whisk eggs and water, add chopped peppers and pour into an oven proof dish, bake in oven at 350 degrees for 15 minutes, until center is firm.
COURSE: Breakfast
PREPARATION TIME: 10 Minutes
COOKING TIME: 15 Minutes

 

Tomato Soup

INGREDIENTS
2 scallions
1 tbsl dill
2 cups chicken broth
6 tomatoes
1 tsp thyme
1 onion flakes
METHOD: Chop and combine all ingredients Bring ingredients to a boil then simmer over low heat for 30 minutes and serve chunky or puree in blender.
COURSE: Lunch
PREPARATION TIME: 10 Minutes
COOKING TIME: 30 Minutes

 

Orange and Herb Chicken

INGREDIENTS
1/3 cup orange juice
1/3 cup lime juice
1 tbsp minced orange peel
1 tbsp vinegar 1 tbsp tarragon
6 oz chicken breast
METHOD: Blend all ingredients and marinate chicken 1 hour, cover and bake 25 minutes at 350 degrees until done.
COURSE: Dinner
PREPARATION TIME: 60 Minutes
COOKING TIME: 25 Minutes

 

Baked Halibut

INGREDIENTS
6 oz halibut steak
1 tsp mustard
1 tsp thyme
1 tbsp oregano
1 tsp rosemary
1/2 tsp black pepper
1 tsp water
METHOD: Mix ingredients into a thick mixture. Coat Halibut and bake 15-20 minutes.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 20 Minutes

 

Coleslaw

INGREDIENTS
2 cups cabbage 1/4 cup onion 1 tsp caraway seeds
1 cup red and yellow peppers
1 tsp soy sauce
1 tsp sesame seeds
2 tsp ginger
1 tbsp rice wine vinegar
METHOD: Shred and combine all ingredients in a bowl and mix well. Refrigerate to meld flavor.
COURSE: Side
PREPARATION TIME: 15 Minutes
COOKING TIME: None

 

Sesame Chicken Strips

INGREDIENTS
4 oz chicken breast
1/4 cup soy sauce
1/4 tsp mustard
1 tbsp turmeric
1 tbsp sesame seeds
METHOD: Combine ingredients and marinate chicken (cut into strips) for 20 minutes. Coat chicken with sesame seeds and bake in oven at 350 degrees for 20 minutes.
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 20 Minutes

 

Jerk Chicken

INGREDIENTS
Jamaican Jerk Seasoning
1/4 cup vinegar
small jalapeno pepper
1 onion
6 oz. chicken breast
METHOD: Combine all ingredients and marinate chicken for 1 hour. Bake or grill chicken 20-25 minutes, until done.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 20 Minutes

 

Chicken Salad

INGREDIENTS
4 oz chicken breast cooked
1 stalk celery
onion to taste
1 tsp parsley
1 tbsp almonds
2 tsp mustard
2 tbsp chicken stock
dash of hot pepper sauce
METHOD: Combine all ingredients and mix well. Serve chilled.
COURSE: Lunch
PREPARATION TIME: 15 Minutes
COOKING TIME: None

 

Chicken Kabob

INGREDIENTS
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp coriander
black pepper
6 oz chicken breast
1 small zucchini
1 small onion
1 red pepper
METHOD: Rub chicken with blended spices. Cut chicken and vegetables into chunks. Skewer and grill or broil.
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 15 Minutes

 

Almond Chicken

INGREDIENTS
1 egg white
2 tbsp water
1/4 cup almond powder
6 oz chicken breast, slice in half
METHOD: Whisk together egg white and water. Dip the chicken breast into the egg white mixture and coat with almond powder. Saute chicken 3-4 minutes each side until cooked through.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes

 

Vegetable Frittata

INGREDIENTS
3 egg whites
1 tbsp water
1/2 cup spinach
12 cup cooked broccoli
METHOD: Whisk together egg whites and water. Pour into baking dish and arrange spinach and broccoli evenly over the eggs. Bake for 20 minutes or until the center is firm. Try them in muffin tins for variety, adjust baking time.
COURSE: Breakfast
PREPARATION TIME: 10 Minutes
COOKING TIME: 20 Minutes

 

Chicken Wrap

INGREDIENTS
1/2 zucchini sliced and grilled
6 oz cooked chicken breast, sliced thin
1/2 tomato
1 tsp oregano
1 tsp basil
METHOD: Top chicken with zucchini, tomato, and spices. Roll chicken and wrap in foil to bake 25 minutes in oven set at 350 degrees.
COURSE: Lunch
PREPARATION TIME: 10 Minutes
COOKING TIME: 25 Minutes

 

Chicken Stir Fry

INGREDIENTS
6 oz chicken breast cut into strips
1/2 cup cauliflower
1/4 cup onion
1/4 cup tomato
1 tsp rosemary
1 tsp thyme
METHOD: Saute chicken on the stove top. Add vegetables and spices and cook through, approximately 15 minutes
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 20 Minutes

 

Salmon Cake

INGREDIENTS
1 egg white
1 tbsp water
1 tsp chives
1 tsp vinegar
4 oz ground salmon
1 tsp Worcestershire sauce
METHOD: Beat egg whites until thick. Combine remaining ingredients and add eggs. Mix well then form a patty. Sear on stove top and cook through.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes

 

Spinach Smoothie

INGREDIENTS
1 banana
2 cups of water(filtered)
1 cup Spinach (raw)
1 tbs flaxseed
1 cup fresh or frozen blueberries
METHOD: Blend all ingredients together and drink! Add ice if desired.
COURSE: Breakfast
PREPARATION TIME: 5 Minutes
COOKING TIME: None

 

Frozen Banana Ice Cream

INGREDIENTS
2-3 bananas
1 tbs smooth peanut butter(organic) or 1 tbs Tahini
1 tbs organic honey or agave
METHOD: Cut bananas into 1 inch chunks and place on cookie sheet and freeze (not to a solid though or they will be too hard for the food processor) Place in the food processor and pulse until an ice cream consistency. Add the PB(or tahini) and the honey(or agave). Pulse til combined and Yum! You can substitute the sweetener with a few frozen berries. You can add a scoop of protein powder for balanced snack.
COURSE: Dessert
PREPARATION TIME: 20 Minutes
COOKING TIME: None

 

Cranberry Cabbage Salad

INGREDIENTS
4 tsp finely chopped walnuts
1/4 tsp celery seed
2 tbsp nonfat greek style yogurt
1 tsp honey or agave
Juice of 1/2 lemon
1 tbsp organic apple cider vinegar
2 cups finely shredded red cabbage
1/2 green apple finely chopped(optional)
2 tbsp dried cranberries
METHOD: Heat a pan over medium heat and add the celery seed and walnuts, stir until fragrant. Combine the yogurt, agave, lemon juice, cider vinegar in a bowl and add salt and pepper to taste. Add the rest of the ingredients to the bowl and toss to coat.
COURSE: Side
PREPARATION TIME: 20 Minutes
COOKING TIME: 5 Minutes

 

Black Bean Salad

INGREDIENTS
1 Can black beans rinsed
1 can or 1 cup frozen corn
1/2 red bell pepper chopped
1/2 green bell pepper chopped
1/4 cup red onion chopped
1 tbsp cilantro chopped
1 jalapeno seeded and minced
3 tbsp sherry vinegar
1 -2 tbsp agave or honey
Juice of 1/2 lime
Pinch of cumin
Salt and pepper to taste
METHOD: Mix in a bowl and serve. Gets better as it sits too!
COURSE: Side
PREPARATION TIME: 15 Minutes
COOKING TIME: None

 

Curried Chicken Salad

INGREDIENTS
1 roasted chicken, meat shredded (I just pull it apart, I think it tasted better than cubed)
1/2 cup chopped celery
1 cup chopped walnuts
1 cup red grapes halved
Dressing
1 cup greek style yogurt
2 tbsp lemon juice
2-3 tsp of curry powder( or more to your taste)
1 tbsp mango chutney
METHOD: Combine the chicken, celery, etc in a bowl. Separately mix the dressing ingredients and then toss chicken mixture to coat.
COURSE: Lunch
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Tuscan Bean Soup

INGREDIENTS
2 chicken breast cooked and shredded
4 cups low salt chicken(or veg)stock
1 can Cannellini Beans rinsed
2 carrots diced
2 stalks celery diced
1 cup baby spinach rough chop
1 tbs fresh parsley chopped
1 tbsp fresh rosemary chopped
1 clove garlic smashed
1 parmesan cheese rind
METHOD: Heat chicken stock over medium-high heat. Add carrots and celery. Cook until soft. Add spinach, herbs, garlic and cheese rind. Simmer until all flavors blend(about 15 mins) Add chicken and canellini beans. Heat through, add salt and pepper to taste. Scoop out the chunk of garlic and cheese rind before serving. Mangia!
COURSE: Side
PREPARATION TIME: 15 Minutes
COOKING TIME: 20 Minutes

 

Salmon Ginger Cakes

INGREDIENTS
1 lb salmon fillet, cut into 1/4 inch dice
1/2 red bell pepper
1/4 cup scallions chopped
1/4 cup fresh cilantro
1/2 tbsp grated fresh ginger(tip: Keep ginger root in a ziplock bag in the freezer so you always have some on hand)
1/3 cup whole wheat bread crumbs
1 egg slightly beaten
1tbs sesame oil
1 tbsp low sodium soy sauce
Salt and pepper
METHOD: Combine all ingredients in a large bowl and shape into patties. Heat a large skillet over medium heat. Add some oil to the pan and cook patties 3 mins each side Serve with Asian dipping sauce if desired
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 10 Minutes

 

Spicy Shrimp Burgers

INGREDIENTS
1 pound raw peeled and de-veined shrimp
1 celery stalk coarsely chopped
1/2 small onion coarse chop
1/2 green bell pepper coarse chop
1 clove garlic
Handful of parsley
1 tbs Old Bay seasoning
Pinch of cayenne pepper or dash of Tabasco(or what have you)
Zest of one lemon
METHOD: Add shrimp and pulse until fine chop. Add vegetables and the remainder of the seasonings until they are well mixed but so that vegetables are still little chunks. Heat a nonstick skillet with a bit of olive oil. Using an ice cream scoop to scoop mixture onto the skillet. Cook thoroughly on one side before flipping(otherwise they tend to fall apart). Cook 3-5 mins each side.
COURSE: Dinner
PREPARATION TIME: 20 Minutes
COOKING TIME: 10 Minutes

 

Chicken Burgers

INGREDIENTS
1 lb ground chicken
Half red onion grated
1 medium carrot grated
2 tbs ginger root grated
1 tbsp low sodium soy sauce
3 tbsp Hoisin sauce
¼ cup dry bread crumbs(whole wheat or can use fresh)
METHOD: Place the chicken in a large bowl and grate the onion, carrot and ginger straight into the bowl. (the juice from the onion adds so much to the flavor) Shape into four large patties and place on a cookie sheet that has been sprayed or oiled. Bake at 325 for 20 mins. You might want to put them under the broiler for just a min or so to help brown them up. Delicious!
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 20 Minutes

 

Tuna Burgers

INGREDIENTS
1 lb tuna steak chilled
1 strip of bacon minced (can substitute turkey bacon)
1/4 cup lemonzest wetrub (to follow)
Salt and pepper
Lemonzest Wetrub
Zest of 1 lemon
1/4 cup fresh ginger grated
1 clove garlic
1 medium jalapeno
2 tbs veg oil
2 tablespoons of cilantro
METHOD: Mince tuna into tiny cubes. Mix in the rest of the ingredients and form into burgers. Brush the burgers with oil or spray with Pam. Grill for only 3 mins each side over moderate heat. The flavor really is best if you stick to this amount of time. For the Wetrub: Add ingredients to a food processor and pulse until finely chopped. Save the remainder of the wetrub and mix with plain yogurt or veganaise to top the burgers.
COURSE: Dinner
PREPARATION TIME: 20 Minutes
COOKING TIME: 10 Minutes

 

Mustard Crusted Halibut

INGREDIENTS
6 oz center cut halibut steak
1 tsp whole grain mustard
1 tsp chopped fresh thyme
1 tbsp chopped fresh oregano
1 tsp chopped fresh rosemary
1/2 tsp freshly ground black
1 tsp water
METHOD: Combine all ingredients aside from the Halibut and mix well, should be a paste like mixture. Place halibut in ovenproof dish and coat with the mustard-herb mixture. Bake 15-20 minutes, or until fish is flaky. Serve on a bed of spinach with water chestnuts
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 20 Minutes

 

White Fish Tacos

INGREDIENTS
1 pound of white fish
1 juice of lime
Olive oil
Cilantro fresh or dried
1 Chipotle pepper in adobo sauce finely chopped
½ cup Non-fat greek style yogurt
Toppings:
Limes sectioned
Black beans
Cabbage shredded
“Food for Life” sprouted grain tortillas, warmed in oven or toasted over a gas stove flame.(yummy!)
METHOD: Cover the fish with the lime juice and salt and pepper. Bake the fish in the oven at 350 for about 20 mins(until it flakes with a fork). Combine the chopped pepper with the yogurt . Mix well and assemble with available toppings. Add what you like!
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 20 Minutes

 

Frittata

INGREDIENTS
6 eggs
water
3 tbsp onion chopped
2 tbsp parsley chopped
3 tbsp carrot chopped
1 tbsp olive or safflower oil
1 small red potato boiled cut into slices so that you have little circles
METHOD: Heat oven to 350. In an oven proof saute pan, cook the onion and carrot in the oil over med-low heat until soft. Remove from the pan and add to a bowl with the eggs. Place the potatoes into the pan and brown up just a bit on both sides so they get a little crunch to them. Leave them in the bottom of the pan. Whisk the eggs and vegetables together with about 1/4 cup of water and pour into the pan over the potatoes. Cook on stove until the eggs just begin to firm up and then transfer the pan into the oven to continue baking in there. It should take about 15-20 mins until the center is firm and cooked through. You can test with inserting a knife in the center to see if it comes out clean. To serve, flip the pan over onto a serving plate so that the potatoes are on the top. Serves 4
COURSE: Breakfast
PREPARATION TIME: 30 Minutes
COOKING TIME: 10 Minutes

 

Skinny Margarita

INGREDIENTS
-3 oz. light limeade (made with limes, water, and a sugar substitute)
-Lime juice (one lime)
-2 oz. tequila
-1.5 oz. triple sec
-Ice
METHOD: The enemy in the Margarita is the Margarita mix. There are “light” versions out there, but they are just not great. Here is another option that will cut your calories in half without sacrificing flavor. Either pour over ice or blend with ice. Add salt to taste. Calories before: 435 Calories now: 180
COURSE: Appetizer
PREPARATION TIME: 5 Minutes
COOKING TIME: None

 

Skinny Cosmopolitan

INGREDIENTS
3 oz. light cranberry juice drink
-1 oz. raspberry vodka
-Squeeze of lime
-Lime twist, as garnish
METHOD: The sneaky ingredient here is regular cranberry juice, which is sugar with cranberry flavoring. This light version uses only one type of alcohol, which drastically cuts your calorie count. Shake together with ice. Strain ice cubes and pour into fancy fluted glass. Calories before: 413 Calories now: 98
COURSE: Appetizer
PREPARATION TIME: 5 Minutes
COOKING TIME: None

 

Skinny Strawberry Daquiri

INGREDIENTS
-1/2 cup sliced strawberries
-1 Tbsp. lime juice
-1.5 oz. light rum
-Sweetener to taste (depends on how sweet the strawberries are)
-Ice
METHOD: Nothing says “Weekend” like a drink that a little umbrella will stand up in. But with all fun drinks, sugar is the culprit. Try this version. Throw it all in a blender, and enjoy! Calories before: 299 Calories now: 118
COURSE: Appetizer
PREPARATION TIME: 5 Minutes
COOKING TIME: None