MRFITNESS4U2...THE"BODY TRANSFORMATION SPECIALIST"
  • Home
  • Contact
  • Plans
  • fitnessmotivation4u2... the blog

Recipe: White Bean Turkey Chili

5/2/2019

0 Comments

 
Picture

Ingredients: 

Servings: 12
Calories: 307 / 1` cup
  • olive oil spray
  • 2 small onions, chopped
  • 5 garlic cloves, chopped
  • 3 pounds 93% lean ground turkey
  • 1 (4.5 ounce) can diced green chilies
  • 1/2 teaspoon kosher salt
  • 1/2 tablespoon cumin
  • 1/2 tablespoon oregano
  • 2 teaspoons chili powder, to your taste
  • 1/2 to 2 teaspoons crushed red pepper flakes (to your taste)
  • 1 bay leaf
  • 4 (15.5 ounce) cans of cannellini or navy beans, rinsed and drained
  • 2 cups chicken broth
  • 1/2 cup reduced-fat sour cream

Directions...

Prep Time: 10 min
Cook Time: 1 hour
Ready In: 1hr 10min
  1. Heat a large heavy pot or Dutch oven over medium flame. When hot, spray with oil.
  2. Add onions and garlic, saute until soft, about 4 to 5 minutes.
  3. Add the meat and cook, breaking it up until white and cooked through, about 5 minutes
  4. Add diced green chilies, salt, cumin, oregano, chili powder, red pepper flakes and cook for 2 minutes.
  5. Pure 1 can of beans in the blender with 1 cup of the broth. Add to the pot with the remaining beans, broth and bay leaf and bring to a boil.
  6. Cover and reduce to a simmer, about 30 to 35 minutes mixing occasionally, until thickened and the flavors meld.
  7. Stir in sour cream and cook 4 to 5 minutes. Adjust seasoning and salt to taste.
  8. To serve, topped with your favorite toppings.

Wanna know how Elyse lost more than 30 pounds in less than 6 weeks?

0 Comments

Recipe: Zucchini Crust Pizza

4/25/2019

0 Comments

 
Picture

Ingredients:

Servings: 6
Calories: 188
  • 2 cups shredded zucchini (1 to 1-1/2 medium), squeezed dry
  • 1/2 cup egg substitute or 2 large eggs, lightly beaten
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 cups shredded part-skim mozzarella cheese, divided
  • 1/2 cup grated Parmesan cheese, divided 
  • 2 small tomatoes, halved and sliced
  • 1/2 cup chopped red onion
  • 1/2 cup julienned bell pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil

Directions:

Prep Time: 20 min
Cook Time: 25 min
Ready In: 45 min
  1. Preheat oven to 450°. In a large bowl, combine first four ingredients; stir in 1/2 cup mozzarella cheese and 1/4 cup Parmesan cheese. Transfer to a 12-in. pizza pan coated generously with cooking spray; spread to an 11-in. circle.
  2. Bake until golden brown, 13-16 minutes. Reduce oven setting to 400°. Sprinkle with remaining mozzarella cheese; top with tomatoes, onion, pepper, herbs and remaining Parmesan cheese. Bake until edges are golden brown and cheese is melted, 10-15 minutes. Sprinkle with chopped fresh basil, if desired.
CLICK THE LINK BELOW TO GET 30 DAYS FREE TO
MY ONLINE FITNESS AND NUTRITIONAL COACHING PROGRAM
30 day free trial
0 Comments

Recipe: Parmesan Roasted Cauliflower

4/18/2019

0 Comments

 
Picture

Ingredients:

Servings: 4
Calories: 152
  • 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon dried marjoram
  • ¼ teaspoon salt
  • Freshly ground pepper to taste
  • 2 tablespoons balsamic vinegar

Directions:

Ready In: 35 min
  1. Preheat oven to 450°F.
  2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
CLICK THE LINK BELOW TO GET 30 DAYS FREE TO
MY ONLINE FITNESS AND NUTRITIONAL COACHING PROGRAM
30 day free trial
0 Comments

Recipe: Egg and Cheese Tacos

4/11/2019

0 Comments

 
Picture

​Ingredients:

Serving: 4
Calories: 334
  • 1 cup chopped tomato
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon minced jalapeño pepper
  • 1/4 teaspoon kosher salt
  • 4 teaspoons fresh lime juice, divided
  • 1 teaspoon minced garlic, divided
  • 1 cup organic refried beans
  • 1/4 teaspoon ground cumin
  • 1 tablespoon 1% low-fat milk
  • 6 large eggs, lightly beaten
  • Cooking spray
  • 1/4 cup chopped green onions
  • 8 (6-inch) corn tortillas
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
  • 8 teaspoons reduced-fat sour cream

Directions:

Prep Time: 5-10 minutes
  1. Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and 1/2 teaspoon garlic. Combine beans, remaining 2 teaspoons juice, remaining 1/2 teaspoon garlic, and cumin in another bowl
  2. Combine milk and eggs in a medium bowl; stir with a whisk. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add green onions to pan; sauté 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly. Remove from heat
  3. ​Warm tortillas according to package directions. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each serving with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream
CLICK THE LINK BELOW TO GET 30 DAYS FREE TO
MY ONLINE FITNESS AND NUTRITIONAL COACHING PROGRAM
​30 day free trial
0 Comments

Recipe: Coconut Flour Pancakes

9/14/2017

0 Comments

 

Ingredients:

servings: 1
calories: 682
  • 2 eggs
  • 1/4 cup coconut flour
  • 2 tbsp coconut oil (melted)
  • 1 1/8 tbsp stevia or sweetener of choice (more can be added)
  • 1/2 tsp vanilla extract
  • 1/2 tsp coconut oil

Directions...

prep time: 5 min
cook time: 5 min
ready in: 10 min
  1. Beat eggs, coconut flour, 2 tablespoons melted oil, stevia sweetener, and vanilla extract together in a bowl with a whisk until smooth.
  2. Melt 1 teaspoon coconut oil in a large skillet over medium heat. Tilt skillet to swirl oil around to cover cooking surface.
  3. Pour batter into the skillet and cook until browned, 2 to 3 minutes per side.
0 Comments

Take control of your diet now!

9/14/2017

0 Comments

 
Picture
so... you've just lost all this weight and your pretty proud out yourself (pat yourself on the back)!

but your a little skeptical about keeping it off because let's face it

it hasn't been easy in the past to keep the weight off

i know... it might seem like gaining the weight back is inevitable but what if you didn't have to

what if this time you could finally keep the weight off

im gonna share with you 6 tips to take control of your diet now and keep the weight off

​#1.... time to pump some iron

one of the ways to losing weight and keeping it off is to build up that lean muscle tissue. 

muscle tissue helps to speed up your metabolism 

and when it comes to the metabolism...

the faster... the better

an added bonus to increasing your lean tone muscle is that 

muscle uses fat as an energy source

so the more muscle you have the less fat you'll have 

click to check out my new lean muscle building workout

#2... get your fill of fiber

so you take a dry sponge 

and you dunk it in a bowl of water

what happens

it expands

that's similar to what fiber does in your stomach

the result is you feel less hungry

and that's always a good thing when your trying to keep those unwanted pounds at bay

here are my top 2 high fiber foods 

Avocados (10.5 grams per cup)

The fiber content of avocados varies depending on the type but regardless of the 

type you are in good fiber shape with this delicious fruit

avocados have an added benefit to helping you keep the weight off

they are packed with healthy fats

fat works similar to the way fiber does in that it takes up more space in your stomach 

giving you that feeling of fullness for a longer period of time

coconut (7 grams per cup)

now a days it seems like every one is enjoying the benefit of coconut 

whether it be in the form of coconut flakes (i add them to my protein shakes)

of coconut flour (this is a great replacement for regular flour)

or 

the most used form of coconut...

coconut oil (i love it as a moisturizer and it's also great for cooking)

like avocado coconut is a great form of health fat 

check out my coconut flour pancake recipe... ummmm, yummie!)

#3... add 30 minutes of exercise per workout

now your probably wondering what adding in more exercise has to do with controlling your diet

well, its actually pretty simple

the more calories you burn

the more you can afford to eat without gaining weight

now it might sound like i am telling you that you can eat what ever you want 

as long as you exercise more 

but im not

because you cant out train a bad diet

what i am saying is that if you slip up on your diet every now and then

which you will

cause your human

that its okay 

as long as you add in a little extra exercise

#4... portion control is key

you are bound to have better dietary control when you know exactly how much your consuming

but how realistic is counting calories

am i supposed to carry around a food scale every where i go

if i said yes would you

i didn't think so

so the next best thing is to weigh and measure your foods whenever its convenient 

what will happen over time of doing it is that you'll get really good at being able to eye ball portion sizes 

and lets say your at your favorite restaurant

you'll be able to know how much to eat

and how much to take home

#5... get on the scale, every day

years ago i would have never recommended my clients do this cause i know how the scale can drive people crazy

but there has been study after study that has proven that people that weigh themselves once a day

are twice as successful at keeping the weight that they lose off

now im sure this does not apply to every one 

especially when your working on losing the weight

so maybe weight yourself once every few days until your at your goal weight 

and then implement the daily weigh-in to help you keep the weight off

#6... eat breakfast

now im not sure if it's the most important meal of the day but

if you want to keep weight off and 

keep control of your diet

it's up there in importance

studies show that people who are regular breakfast eaters have an easier time keeping weight off

then those who skipped breakfast more often 

the key to eating breakfast is to keep it health

stay away from the donuts and coffee

(telling you this while i sit in Dunkin Donuts writing this blog, but don't worry ... im practicing what i preach)

and opt for the two egg omelette cooked in coconut oil with cheese and a half an avocado

(and now im hungry) ​
0 Comments
Forward>>

    ​archives

    July 2019
    June 2019
    May 2019
    April 2019
    January 2019
    September 2018
    August 2018
    September 2017
    June 2017
    May 2017
    January 2017
    December 2016
    November 2016

    CATEGORIES

    All
    Diet
    Fitness
    Motivation

    get 3 free workouts now!

      blog survey

    Submit
  • Home
  • Contact
  • Plans
  • fitnessmotivation4u2... the blog