Archive for the ‘Food For Fuel’ Category

You Want Some Protein?

Here is a great way to get loads of protein without overdosing on animal products.
I box of Ancient Harvest Lentil & Quinoa Supergrain Pasta (about $3 at Sprouts)
I lb bag of Earthbound Farm Organic Deep Green Blends Power ($5 at Vons), use 6 cups of greens

Cook pasta, make sure to check after 7 minutes because this pasta has a tendency to become “smooshy”.  Drain pasta.  In large pot, mix pasta and greens with olive oil for about 1-2 minutes until greens are soft. Now you have a high protein, complex carbohydrate, rich in iron, Vitamin A and Vitamin C base to add anything you want to it.  It doesn’t get any easier than this!  I mixed mine with sun dried tomatoes, sweet onions, minced garlic, dried basil and dried oregano.  I LOVE Italian food!
This literally cost $8 to buy and took me ten minutes to make and it created SEVEN simple Power Protein Bases.  You can add anything you want to it to change up the dish.  Make it tonight and for the rest of the week, I will post what you can make with this Power Protein Base thats simple and easy.

Each container:
Calories 123
Fat 5 (only because I used 2tbsp olive oil)
Carbohydrate 21 (Fiber 5 / Sugar .5)
Protein 9

homemade protein

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Gluten/Dairy Free Stuffed Peppers (Paleo Friendly)

stuffed peppers

stuffed peppers

2 Large Red Peppers
1 package of Hormone Free Ground Turkey
½ c. Fresh Organic Basil
1 tbs. Minced Garlic
¾ c. Vegan Mozzarella Cheese
2 c. Marinara Sauce

Heat oven to 375 degrees.

Cut tops off peppers and discard insides. Boil in pot big enough to cover peppers for 10 minutes. While peppers are boiling, brown turkey meat with garlic until done. In mixing bowl combine meat, fresh basil, ½ c of cheese, and 1 c. Tomato Sauce. Spray small baking dish with non-stick spray, Place peppers in dish. (the dish should be small enough that peppers can stand up on there own without falling over) Fill Peppers to the top with meat mixture. Add a Tablespoon of sauce to top of each pepper, then pour remainder of sauce in dish around peppers. Add remainder of cheese to top of peppers and place in oven to bake for 30 minutes.

ENJOY!

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Fluff, Fillers or Fuel?

There are three categories that all foods fall into.

1) Fluff: This is the food that you want to eat but should not eat.  Its the food that gets advertised by fast food companies to make your mouth water.  It’s the appetizers and the desserts.  It’s the food that we tend to “stuff” ourselves with because it tastes so good.

2) Fillers: Fillers are the foods that are low carb, nonfat, sugar free, etc.  They are overly processed to taste like Fluff.  They are chemically designed to give you the taste of something that you want to eat but don’t want the calories, fat, sugar, etc.  Not only do they have no nutritional value but often times the ingredients can harm you.

3) Fuel: This is the food that gives you the best form of energy because it has the purest of ingredients.  These foods come from the earth.  You don’t need a dictionary to understand their ingredients, nor do you need a magnifying glass to see the ingredients.

Fuel yourself.
-Know every ingredient that you put into your mouth.
-Choose water 90% of the time as your beverage.
-Eat half of your calories from vegetables and fruit.

Fuel Yourself - LisaFIT San Diego Personal Fitness Trainer

Fuel Yourself

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Quinoa Stuffed Chicken

Nutritional Corner by Victoria

Quinoa Stuffed Chicken
( makes 2 Servings )

8 chicken tender strips
1/2 cup of cooked tri-colored quinoa
1 cup of baby spinach
6 baby yellow and red bell peppers, sliced
1/4 cup of feta cheese (vegan or dairy)
1/2 cup of baby bella mushrooms
red pepper flakes, to your spicy taste
1 tbsp 21 season salute or any salt free season blend or choice.
1 tbsp basil flakes
2 tbsp olive oil

Cook quinoa adding the olive oil to water, when done mix veggies, half the seasonings, and cheese together and put it aside.  Layer four tenders on the bottom of a lightly sprayed small baking dish.  Spoon the entire quinoa mixture onto chicken.  Place four more tenders on top. Sprinkle all remaining dry spices on top of the chicken.  Bake on 350degrees covered for 20 minutes and uncovered for 10 minutes.  Use Sriracha to add more spice to your dish.

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Coconut Oil – Good for You

healthy benefits of coconut oil - LisaFIT San Diego Personal Fitness Trainer

healthy benefits of coconut oil

Coconut Oil has many uses and health benefits.  I use coconut oil to cook, to detox, in my coffee and on my skin.

There are so many uses for coconut oil it can be overwhelming but here is a link to just 10 amazing and some of my favorite uses.  Click here

Nutritional Notes by Victoria at LisaFIT Personal Fitness Trainer

 

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How To Add Veggies

One of my favorite things to do is cook a big batch of vegetables, keep them in a container in the fridge so I can add them to any grains or proteins throughout the week.  Give it a try.

1 sliced sweet onion
1 sliced red / yellow / orange pepper (1 each)
1 package of pre-washed and trimmed kale or spinach
2 tablespoons of minced garlic
1 tablespoon of olive oil
1 teaspoon of dry red chili pepper flakes

Heat oil in pan with red chili pepper flakes.  Cook onion and garlic for a minute.  Add peppers and cook until soft.  Empty package of greens into pan and cook until your desired texture.  Let vegetable mix cool, place in air
tight container and store in fridge.

This mixture adds flavor, vitamins and minerals to any protein and or grain dish.  A few minutes of cooking will give you so many nutritional benefits.

Veggies - LisaFIT San Diego Personal Fitness Trainer

Add Veggies to Your Meals Easily

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Do You DARE Eat That?

halloween 2014 LisaFIT San Diego Personal Fitness Trainer

Do You DARE Eat That?

Multiple Choice: M&Ms, Skittles, Reeses, Kit Kat, Candy Corn,

1) What has a shelf life of ONE year and would take 20 minutes of jumping rope to kill off?

2) What contains NINE different dyes and takes 40 minutes on a stationary bike to slaughter?

3) What has over TWO hundred calories and takes 30 minutes of running to execute?

4) What has ELEVEN grams of fat per serving and take 60 minutes of walking to annihilate?

5) What has TWENTY NINE grams of sugar and takes 25 minutes of circuit training to massacre?

Answers:

1) Candy Corn, 2) Skittles, 3) Kit Kat, 4) Reeses, 5) M&Ms

Happy Halloween

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Want To Eat Red, White and Blue?

Want To Eat Red, White and Blue?

-Scramble egg Whites
-Place them on a bed of Blue chips
-Spoon on Red hot salsa

Happy Fourth of July, eating to make sure you aren’t keeping the 4th with you on the 5th, 6th, 7th or 8th!

LisaFIT San Diego Personal Fitness Trainer 79

Want To Eat Red, White and Blue?

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What’s Your Ritual?

Every Sunday and Wednesday I make my food for the days ahead.  I cook quinoa.  I bake eggplant.  I defrost a bag of frozen spinach.  I mix all that together and add in vegetables in season that are on sale.  I portion the mixture into containers and top it off with a handful of fresh baby kale.

This ritual makes me feel good.  It’s taking time to devote to my internal health.  It’s setting aside time to make sure I am nourished.  It’s making sure that I will be fueled so that I can hit the gym hard.

What’s your ritual?

LisaFIT San Diego Personal Trainer 20

What’s Your Ritual?

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Want some lasagna?

Ingredients:
5 roasted garlic cloves, peeled and mashed (raises body temperature, stimulates fat burning)
2 roasted red peppers, peeled, seeded and sliced into thin strips (capsaicin that is shown to increase your fat-burning rate)
1 eggplant, cut into 1/2″ slices (omega 3 & 6, helps to metabolize fat)
1 sweet potato cut into 1/4″ slices (controls blood sugar and has regulating hormone that increases metabolism)
2 tomatoes cut into 1/4″ slices (citric, malic, oxalic acids all aid in flushing waste and fat)
1 bunch of kale or spinach (B-vitamins that produce enzymes for a healthy metabolism)
1/2 red onion sliced thinly (produce cysteine within the body that aids in weight loss and detoxification.)
2 cups of basil leaves
1 tbsp olive oil

Mix garlic and basil leaves together (option to add Parmesan cheese and or lean ground turkey to this mixture).
Use a 8×8 pan and spread olive oil onto bottom.  Begin layering: sweet potato, red peppers, eggplant, red onions, tomatoes, garlic mixture, kale/spinach and then repeat.  Make sure the top is sliced tomatoes.
Cover with foil and bake for 50 minutes on 400 degrees.

Want some lasagna?

Want some lasagna?

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    Lisa Yee

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