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Recipe... Broccoli Salad

5/30/2019

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Ingredients... 

Servings: 10
  • 8 ounces bacon 
  • Salt
  • 5 cups small broccoli florets 
  • 1 cup mayonnaise 
  • 1 tablespoon cider vinegar 
  • 1/3 cup chopped onion 
  • 1/4 cup sugar 
  • 3/4 cup raisins 
  • 1/2 cup sunflower kernels 

Directions...

Total Time: 1hr 15min
  1. Cut the bacon into small pieces and cook over medium heat just until crisp; drain on paper towels.
  2. Bring a large saucepan of salted water to a boil. Add the broccoli and blanch until bright green and slightly softened, about 3 minutes. Drain well, run under cold water to stop the cooking, and drain again.
  3. In a mixing bowl, combine the mayonnaise, vinegar, onion, sugar and raisins. Add the broccoli and toss the coat with the dressing. Refrigerate for 1 hour.
  4. Just before servings, fold in the sunflower kernels and the bacon pieces. Serve immediately.
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Recipe... Broccoli Melts

5/23/2019

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Ingredients...

Servings: 8
Calories: 261
  • 1 pound broccolini or regular broccoli
  • Coarse salt, to taste 
  • 2 tablespoons olive oil 
  • 3 cloves garlic, minced 
  • A few pinches red pepper flakes, to taste 
  • Finely grated zest, then juice, of 1/2 lemon (juice before zesting only if you enjoy being grumpy) 
  • 1/2 cup finely grated aged Pecorino-Romano
  • 8 slices bread of your choice 
  • 8 thin slices totally unfancy deli provolone 

Directions...

Total Time: 40 minutes
  1. If using broccolini, cut it into 2-inch segments. If using regular broccoli, peel the stems with a vegetable peeler first so that they cook evenly, then cut the rest into large chunks.
  2. Pour about a 1-inch puddle of salted water into a large saute pan and bring to a boil. Add the broccoli and cover with a lid; let boil/steam for 2 minutes. Drain well and pat dry on paper towels, wringing out as much extra liquid as possible. Chop into small (roughly 1/2-inch) bits.
  3. Wipe the saute pan dry and heat over medium. Add the olive oil and let it heat for a full minute. Add the garlic and pepper flakes, cooking until the garlic is just beginning to turn golden, about 1 minute. Add the broccoli and cook 1 to 2 minutes more, seasoning with salt. Transfer the mixture to a bowl and add the lemon zest and juice, Pecorino and more salt and pepper flakes to taste.
  4. Preheat the broiler. Arrange the slices of bread on a baking sheet and lightly toast on both sides. Scoop the broccoli mixture onto each slice of bread, lay a slice of provolone over it and run under the broiler until the cheese has melted and begun to blister. Eat. Repeat. Don't forget to share, or at least hide the evidence if you decide not to.
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Recipe... Bacon and Egg Cups

5/16/2019

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Ingredients... 

Servings: 12
Calories: 130
  • 12 strips sugar-free bacon (about 10 ounces)
  • 2 red potatoes, sliced 1/8 inch thick, rounded ends discarded
  • 1 small red bell pepper, finely chopped 
  • 12 large eggs
  • 2 tablespoons chopped fresh chives
  • Hot sauce, for serving

Directions...

Total Time: 45 min
  1. Preheat the oven to 400 degrees F. Wrap 1 piece of bacon around the inside of each cup of a 12-cup muffin tin to create rings. Put 1 slice of potato on the bottom of each cup and divide the bell pepper pieces among the cups.
  2. Bake until the fat starts to render from the bacon (it will bubble in the bottom of each cup) and the bacon begins to crisp and turn light brown on the top edges, 10 to 12 minutes. 
  3. Remove the tin from the oven and crack an egg into each cup, making sure the yolk is inside the bacon ring. Continue baking until the bacon is crisp, the egg whites are cooked through and the yolks are still runny, about 10 minutes longer. Run an offset spatula around the edges and remove to a platter. Sprinkle with the chives and serve with hot sauce if desired.
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Recipe... Breakfast Burrito

5/9/2019

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Ingredients...

Servings: 4
Calories: 460
  • 2 teaspoons canola oil
  • 1/2 small red onion, diced (1 cup)
  • 1 red bell pepper, seeded and diced
  • 1 cup drained, rinsed canned black beans, preferably low-sodium
  • 1/4 teaspoon chili flakes
  • Salt and freshly ground black pepper
  • 4 eggs and 4 egg whites
  • 1/3 cup (about 1 1/2 ounce) shredded pepper Jack cheese
  • Nonstick cooking spray
  • 4 (10 inch) whole wheat tortillas (burrito size)
  • 1/4 cup reduced fat-free sour cream
  • 1/4 cup salsa
  • 1 large tomato, (4 ounces) seeded and diced
  • 1 small avocado (4 ounces), cubed
  • Hot sauce

Directions...

Prep Time: 25 min
Cook Time: 13 min
Total: 38 min
  1. Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.
  2. Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.
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Recipe: White Bean Turkey Chili

5/2/2019

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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?

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Recipe: Zucchini Crust Pizza

4/25/2019

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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.
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Recipe: Parmesan Roasted Cauliflower

4/18/2019

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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.
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Recipe: Egg and Cheese Tacos

4/11/2019

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​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
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Recipe: Roasted Brussel Sprouts

4/4/2019

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Ingredients:

Servings: 6
Calories: 109
  • 1 1/2 pounds Brussels sprouts
  • 3 tablespoons good olive oil
  • 3/4 teaspoon kosher salt
  • ​1/2 teaspoon freshly ground black pepper

Directions:

Prep Time: 10 min
Cook Time: 40 min
Ready In: 50min
  1. Preheat oven to 400 degrees F.
  2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt ( I like these salty like French fries), and serve immediately.
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5 Exercises To Eliminate Lower Belly Fat

1/23/2019

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I hate the fat on the lower part of my stomach

Yes... I've got some of that stuff to

It's annoying

It's ugly 

And probably the hardest fat to get off our bodies

It helps insulate our vital organs that are located in our abdominal area

So there is some good behind it

But it also has ties to diseases such as type 2 diabetes, heart disease and chronic inflammation

There's even research that shows that people that hold excess fat around there belly

Are much more likely to to develop other health problems like stroke, certain cancers and even dementia

So having that muffin top is not only not nice to look at 

It's also extremely bad for your health 

Now exercise is one aspect of the equation

The other is diet

And maybe i'll write a continuation of this blog but focused on the dietary side

But for now lets move on to my 

Top 5 exercises to eliminate lower belly fat

#1... Leg Scissors

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This exercise is intense! 

Begin by sucking your belly button to the floor and engaging your deep abdominal muscles

Next lift both of your legs off the ground about 2-4 inches from the floor

With your legs in the air cross you legs over each other and repeat

Want to make the move a little more intense?

Keep your head off the floor

This will not only make the exercise more intense but it will help you to keep your lower back pressed into the floor​

#2... Knee In

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This is one of those exercises that i add into almost every one of my clients workouts simple because it's just that good

Now if you've never done this exercise before you can do it on the floor instead of a bench

And it's just as effective

So lean back as far as you can until you feel your deep abdominal muscles begin to engage

Pull your belly button a little further into your spin 

And pull your knees into your stomach

Push your feet back out to the starting position and repeat

And remember to breath!

Want to make it harder?

Simply hold a 3-5 pound dumbbell between your feet

Feel the burn!

#3... Bicycle Crunch

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Many of you have probably done this one before

It's an oldie but goodie!

The key to this exercise is your rhythm and your breathing

Lay flat on your back and place your right hand behind your head

Straighten out your legs and with a bent knee raise your left leg off the ground

At the same time with a straight knee raise your right leg off the ground

Raise your shoulders off the ground crunching and crossing your right elbow across your body 

At the same time bringing your left knee toward your incoming elbow

Repeat with your opposite arm and leg

#4... Kneeling Ball Roll Out

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The further the ball is away from you the harder this exercise will be

Begin by kneeling in front of a stability ball

Place your arms on the ball and slowly roll the ball forward 

As you roll the ball further away from you focus on pulling your belly button in towards your spin

Go as far as you can and then use your deep abdominal muscles to pull the ball back to the starting point

Be extra cautious of your lower back on this exercise!

You might feel it slightly in your lower back which is fine but excessive stress in your lower back is not good!

If you're feeling it a lot in your lower back start with the ball closer to you and don't go as low.

Want to make this exercise harder?

Try kneeling on an elevated surface like a bosu ball

Next level burn!

#5... Side Plank W/ Hip Raise

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This one not only works your lower abs but it also hits your love handles

Start off by firmly placing your forearm directly under your shoulder

Next stack your feet on top of each other and raise your hips as high in the air as possible

The higher the better!

Lower your hips to the ground 

But don't touch the floor

Stop right before you hip touches the ground and repeat

Want to make this exercise harder?

Hold a weight in your free hand 

Extending your arm straight up as if your were gonna touch the ceiling with the weight

Abs... Abs Baby!

My recommendation is to perform this ab routine 2-3 times a week working your way up to 4-5

Perform 2-3 sets of 15-20 reps or more for each exercise

Watch how much flatter your stomach looks in the next 4-6 weeks from doing this workout 

But if your need more ideas on eliminating your belly fat

Check out my "7 great BOOTY and AB exercises 2017" video on my youtube channel

(Click the video below)

Thank you for checking out my blog

And as always 

Where there's a will... there's a way

And i hope you have an awesomely great day

Till next time!
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