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Izzy’s Berry Protein Muffins

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INGREDIENTS
1 cup Raspberries
1/2 cup Strawberries
1/2 cup Bob’s Red Mill Oats
1 1/2 cups Bob’s Red Mill Coconut Flour
1 rounded scoop 1st Phorm Level-1 Strawberry
3 packets Stevia
1 tsp. Baking Powder
1/2 tsp. Baking Soda
1/2 tsp. Salt
2 1/2 cups 0% Plain Greek Yogurt
1 Whole Egg
1 Egg White
3 tablespoons Coconut Oil (melted)
1 tsp. Vanilla Extract
DIRECTIONS
  1. Preheat oven to 375°.
  2. Whisk together dry ingredients (flour, oats, sugar, baking powder, baking soda, and salt) in a large bowl.
  3. In a large bowl, whisk together yogurt, egg, egg white, coconut oil and vanilla.
  4. Slowly add the wet ingredients into the dry ingredients and stir until just combined do not to over-mix.
  5. Fold in fresh strawberries to the batter. Divide batter evenly among muffin tins.
  6. Bake about 25 minutes or.

234 Calories
8.4 g Fat
24.2 g Carbohydrates
16.2 g Protein
4.3 g Fiber

Turkey Enchilada Pot

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Ingredients

  • 2 lbs. 93% lean ground turkey
  • 1.5 cups quinoa (measure dry)
  • 15 oz. can black beans (drained and rinsed)
  • 1.5 cups frozen corn
  • 10 cloves garlic (less if you prefer)
  • 14.5 oz. can diced tomatoes (used fire roasted)
  • 19 oz. can of red enchilada sauce
  • 1/2 cup water
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon ground coriander

Instructions

  1. Cook the ground turkey until no pink remains. Put in crock pot.
  2. Add in the uncooked quinoa, black beans (make sure to drain and rinse), frozen corn, can of tomatoes,  garlic, water, enchilada sauce, chili powder, cumin, coriander, salt, and pepper. Stir to combine. Put lid on the crock pot and cook on high for 3 hours or until the liquid is all absorbed into the mixture.
  3. Add cheese if desired (not included in the nutrient breakdown below)

Nutrient Breakdown (10 servings):

Calories 315
8.3 grams fat
33.6 grams carbohydrate
23.6 grams protein
6.7 grams fiber

Women Need Women

There are too many times that I see women wanting their so called “friends” to fail. Why? Why do so many women let their obsession with degrading other women control their days? This happens on social media. The halls of work or school. The gym. At restaurants. Commenting on someone you don’t know as if they are some sort of object for you to compare yourself to.

Why aren’t we building each other up? Does it really make us feel better about ourselves to make someone look bad? Who cares that Sally has enough confidence to wear something “too low cut” “too tight” “the wrong color”. If you aren’t confident enough or it isn’t a style that you prefer, so be it. You don’t have to wear it.

I see so many of my friends and acquaintances doing amazing things. All I want is for them to be successful. I want them to be happy, healthy, strong, prosperous, radiant women.

Even these women that seem so strong and put together have weaknesses or doubts. We need people to talk to; to rely on as confidants. But this only happens when we stop talking poorly about each other and just be good people. If we can’t rely on our “friends,” who do we go to?

Ladies, let’s help each other find happiness, health, and passion to pursue the things that light our souls on fire.

Fruit & Quinoa Salad

 

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Nutrition Facts

Calories 234.25
Protein 3.5 grams
Carbs 44 grams
Fat 1.25 grams
Sugar 28.75 grams
Fiber 5.25 grams

 

Ingredients (makes 4 servings)

  • 1 cup uncooked quinoa
  • 1 cup strawberries, sliced
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 grapefruit
  • ¼ cup honey
  • 2 tablespoons lime juice
  • 1 tablespoon chopped basil for garnish

 

Instructions

  • Rinse and prepare the quinoa according to package. Let quinoa cool.
  • In a large bowl, combine quinoa, strawberries, blueberries, blackberries and grapefruit.
  • In a small bowl combine the honey and lime juice. Drizzle over the fruit salad and toss to coat. Garnish with fresh basil.

 

Original recipe: The Recipe Critic

Importance of the the right balance of macronutrients for female weight loss.

There are so many diets out there telling us to go to extremes for weight loss and that few calories are the only way. Today I was reading an article from the American Society for Nutrition on the ratio of protein to carbohydrates for adult women. To summarize for you, here are the key points I want to bring up for you ladies…

 

It was shown over a 10 week study (yes, ten weeks…this means weight loss doesn’t happen over night) where there were two groups of women. A higher carbohydrate group and a higher protein group. The protein group noticed more weight loss than the carbohydrate group, higher satiety (fullness from eating), and the maintenance of more lean muscle mass than the carbohydrate group. The carbohydrate group did lose weight, but their blood glucose levels were like a rollercoaster, and the weight they lost was partially muscle and partially fat. Both diets were over 1,650 calories per day and had equal amount of fat and fiber to each other.

 

Everyone will respond to changes in their diets differently, but just a bit of food for thought on how to effectively control and change your body weight.

 

I’ve been conscious about eating well for over ten years. Trying to be mindful of eating my vegetables, fruits, choosing brown rice over white, not drinking soda, fueling up properly before and after workouts. But just making “good” food decisions didn’t get me the body I desired. It took reading articles (no, not just from anywhere, but research), trying many different diets, many coaches, trying, failing, and finally getting it right. Working hard to get the right macronutrient balance to fuel you to feel better, look better, and perform better is completely worth it. As I say, it’s the perfect combination of education, knowledge, and motivation…but also the execution of a well developed plan.

Layman, D., Boileau, R., Erickson, D., Painter, J., Shiue, H., Sather, C., & Christou, D. (2003, February 1). Journal of Nutrition. Retrieved November 8, 2015.

Turkey Meatloaf

 

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The best meatloaf, ever! (Makes 5 servings)

1 cup oats
1/3 cup fat free milk
1 medium onion, finely chopped
3 garlic cloves, minced
2 medium celery rib, finely chopped
2 medium carrot, finely chopped
2 tablespoons Worcestershire sauce
1 tablespoon cider vinegar
3 slices turkey bacon, chopped
1 1/2 pound ground turkey (used 93% lean/7% fat)
2 large eggs
1/2 cup ketchup (no sugar added, natural ketchup)

Preheat oven to 350 degrees F.

Soak oats in milk in a large bowl.

Meanwhile, cook onion, garlic, celery, and carrot  in a large heavy skillet over medium heat, stirring occasionally, 5 minutes.  Cover skillet and reduce heat to low, then cook until carrots are tender, about 5 minutes.  Remove from the heat and stir in Worcestershire sauce, vinegar, 2 teaspoons salt, and 1 1/2 teaspoons pepper.  Add to oat mixture.

Finely chop bacon, then add to onion mixture along with turkey and eggs, mix together with your hands.

Pack mixture together into a loaf and place in a shallow baking dish.  Spread ketchup over top and bake for approximately 1 hour.

 

Calories per serving: 322
Fat: 12.1 grams
Carbohydrates: 19.6 grams
Protein: 29.8 grams

 

Enjoy!

Cinnamon Banana Bread

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Ingredients:

  • 3 ripe bananas
  • 1/2 cup egg whites
  • 1/3 cup cocout oil
  • 1 tsp baking soda
  • 1 tsp salt
  • 2 tbsp cinnamon
  • 1 scoop banana cream protein powder
  • 2 cups oats

Directions:

  • Preheat oven to 350 degrees.
  • Mash the ripe bananas in a large bowl.
  • Add in egg whites and oil, mixing thoroughly.
  • Add in oats, baking soda, salt, cinnamon, and protein powder, continuously mixing.
  • Pour into a bread loaf pan, greased with coconut oil
  • Bake for 20-30 minutes or until a toothpick comes out clean when poked into the center.

Chicken Salad Leaves

Izzy’s Chicken, Apple, Gorgonzola Leaves

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Ingredients:
1 Medium Apple
Juice of 1/2 Lemon
6 oz. Chicken Breast (Cooked & Cubed)
2 Celery Stalks
2 Tablespoons Gorgonzola
2 oz. Pancetta
1/2 cup 0% Plain Greek Yogurt

*Makes 2 servings

Nutritional Information:
326 Calories
13 grams fat
15.5 grams carbohydrates
35.6g Protein

Crustless Quiches (Round 1) – A perfect week of quick breakfast!

 

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  • 1 Cup Fingerling Potato
  • 1/2 Cup Cherry Tomatoes
  • 1 Cup Mixed Peppers
  • 1/2 Cup 2% Cheese
  • 3 Cups Egg Whites
  • 4 Slices Extra Lean Ham

Calories: 112

Fat: 1.8 grams

Carbohydrates: 8.8 grams

Protein: 16.2 grams

Directions:

  1. Preheat the oven to 350 degrees F.
  2. In a large mixing bowl, whisk together egg whites. Whisk and season with salt and pepper, to taste. Stir in the chopped ingredients.
  3. Grease 7 muffin tin cups with cooking spray or line cups with paper liners. Pour egg mixture evenly into the muffin cups.
  4. Distribute cheese  equally between each muffin cup.
  5. Bake egg muffins for 35 minutes, or until the muffins are firm in the center. Remove from oven and gently go round each egg with a butter knife. Serve warm.

*Makes 7 servings

Saturday Morning Workouts!

Join us Saturday, July 23rd at 7:00 am for a great workout at Mount Tabor Park in Portland, OR. This is a free workout! So all you need is a great attitude and a bottle of water. Can’t wait to see you there!