A Recipe from Superstar Get Fit NH Bootcamp Member Brenda

I wanted to share a fantastic recipe from Brenda, who is blasting off the pounds and inches at bootcamp, and is doing a fantastic job with her nutrition plan. She has embraced it full force and Making it Happen! Brenda was at 92% compliance on her plan and dropped 4 pounds last week – Crank It!

Brenda forwarded a recipe of her own creation for us to share with you, and it is excellent. Full of protein, fiber rich veggies and great tasting, you’ll want to make this one ASAP!

Thanks Brenda for not only the recipe but the helpful suggestions to make it our own!

Chicken with Portabella Mushroom

2 Tablepsoons olive oil
Garlic- Garlic or 4 cloves minced garlic about 1 teaspoon garlic powder
1 large sliced red pepper
1 large sliced portabella mushroom
4 skinless boneless chicken breast
4 slices swiss cheese

In a small skillet, I take 2T of olive oil, Garlic-Garlic (a Tastefully Simple product – or minced garlic or garlic powder works too), sliced red pepper, and sliced portabella mushrooms; sauté.
Put your skinless, boneless chicken breasts on the grill until done (or you can bake in the oven at 350 for an hour if you want).  Place the chicken a throw-away tin pan, neatly put your sautéed red pepper/mushroom mixture on top of each piece of chicken. Place a piece of baby swiss on top of each chicken…. return to grill with tin pan of chicken to melt cheese.  YUM!

NOTES:

• I like to marinade my chicken first overnight and the Maple Grove Fat Free balsamic works good with this recipe.
• I also like things “spicy” so I add cayenne pepper to my veggies!
• If you’re going to have asparagus on the side, you put it on the grill in a tin pan with a bit of olive oil while your chicken is cooking.
• I also like this dish over a bed of steamed baby spinach!
• This can be easily be done in advance it is very good re-heated for lunch the next day!

Breakfast Burns Bodyfat Better

Here’s a couple recipes that will start your day off right! Mom was (and is) right – breakfast is the most important meal of the day!

Both these recipes take have the protein, healthy fats, and healthy carbs to keep you fueled and full, build lean muscle and burn bodyfat.

You say you don’t have time in the morning to make breakfast?

Both these recipes can be made ahead of time and reheated – It’s what I do every single weekday, and it works.

There are two versions – One for men and one for women. Start with these portions – you can adjust later if necessary.

Don’t look for reasons why it won’t work for you, look forward to the results of taking action and Making It Happen!

Eggs & Bacon

Women:
2 Whole Omega-3 Eggs
Fresh Spinach
2 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs
Fresh Spinach
4 Slices Jennie-O Turkey Bacon
1 Tbsp of grated cheese (cheddar, mozzarella, or Colby Jack works well)
Non-stick olive oil cooking spray

Spray large skillet with non-stick spray and place on medium heat. On one side, place your slices of turkey bacon. On the other side, crack your two eggs. Allow them both to cook. Flip the bacon once it is browning on one side and sprinkle the cheese on it. Fry the eggs to your desired level of doneness. Remove the eggs from the skillet and place them on a plate, side-by-side. Add fresh spinach on top of both eggs. Remove the bacon once the cheese has melted and place each one on top of the egg.

Mexican Omelet

Women:
2 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
2 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Men:
4 Whole Omega-3 Eggs and 5 Egg whites, beaten
or
4 Whole Omega-3 Eggs and a 1/2 cup of pre-purchased liquid egg whites
½ Cup No sugar added Salsa
Non-stick olive oil cooking spray

Directions:
Heat skillet on medium heat. Pour egg mixture into the skillet and cook until almost completely firm. Flip the omelet. Place the salsa on one side of the omelet, flip the other side on top, and slide onto a plate to enjoy.

More Delicious Recipes You Can Try Anytime!

We have had a number of our members purchase Ultimate Muscle Protein from us in the past couple weeks, and we wanted to share some of our favorite ways to use it apart from smoothies and shakes.

While these recipes are great anytime, the first two are great for breakfast. You can make either one of them faster than it takes to toast a bagel, and they will feed your muscles and keep you full a whole lot longer! If your current nutrition plan allows, try the “Wonder Bowl II” with a 1/2 cup of mixed berries – mmm mmm!

Give them a try and let me know what you think!

The Wonder Bowl

1 Cup of Full Fat Cottage Cheese
1 Scoop of Chocolate Ultimate Muscle Protein
2 Tbsp Flax Meal

Mix ingredients and enjoy with a small dollop of Redi-Whip whipped cream on top.

The Wonder Bowl II

1/2 Cup of Plain Yogurt
1 scoop of Vanilla Ultimate Muscle Protein

Mix ingredients and enjoy with a small dollop of Redi-Whip whipped cream on top.

Peanut Butter Hot Fudge Protein Pudding

You have to pay a little more attention with this recipe, but when you get it right it is really good!

1-2 Scoops Chocolate Ultimate Muscle Protein
1 tbsp Natural Peanut Butter

Mix UMP chocolate with enough water to create a “thin pudding” consistency. Heat in a microwave safe bowl for a few seconds at a time until heated, but not cooked. If it cooks too long it get “gummy” so be careful. Set aside.

Heat natural peanut butter in a separate bowl until it softens and you can “drizzle” it onto the protein.

Enjoy with a small dollop of Redi-Whip whipped cream on top.

Have a great weekend!

Dean and Nancy

My Favorite Pre-Workout Recipe

We get asked a lot about what to eat before you come to train. I am partial to shakes because they are easy to prepare, digest quickly, and taste great!

Below is my absolute favorite recipe for pre-workout nutrition, a quick breakfast, or a healthy treat. Full of muscle building protein, antioxidants, and carbohydrates to get you through that tough workout, this recipe is a winner!

Very Blueberry Smoothie

• 1 Cup Frozen Blueberries (unsweetened)
• 1 Scoop Vanilla Whey Protein (Ultimate Muscle Protein is our recommended brand!)
• 1/2 Cup Nonfat Plain Yogurt (I love Stonyfield)
• 2 Tbsp Whole Oats
• 1 Cup Ice

Blend all the ingredients and Enjoy! I usually add 8-10 ounces of water because I like my smoothies thin – your choice!

Nutrition Information (approx)

• Calories (k/cal) : 289
• Protein (g) : 27
• Carbohydrates (g) : 35
• Fat (g) : 5

Give it a try and let me know how much you love it!

Summer BBQ for Four!

Believe it or not, we are finally seeing some signs of the sun here in the Northeast! It’s time to get the grill fired up and enjoy some healthy and tasty barbecue. Here are four of my favorite recipes that are easy to make,  taste great and great for you!

Let me know which one you like best!

Nancy

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Summer BBQ for Four

Melon Strawberry Salad

4 cups Romaine Lettuce, chopped
1 small honey dew melon, cut into cubes
2 cups Strawberries, sliced
1/2 medium cucumber, sliced
Fresh mint sprigs

Dressing:
1 cup plain yogurt
½ cucumber, peeled
Lime rind
Truvia (stevia) to taste
Fresh mint sprigs (optional as garnish)

Arrange the lettuce in four two – cup bowls. Place the cubed melon on the bed of lettuce along with the strawberries and cucumber slices.

To make the dressing, add the yogurt, cucumber, mint leaves, lime rind, and Truvia to a blender or food processor. Blend for 15 seconds until smooth.

Serve the salad with dressing and mint sprigs.

Ginger Chicken Strips

1 cup chicken broth
3 Tablespoon Pineapple juice
1 Tablespoon Dijon mustard
1 clove garlic, minced
2 Tablespoon fresh ginger, minced
1 teaspoon fresh sage, chopped
1 Tablespoon honey
1 pound of boneless skinless chicken breast

Reduce chicken broth to a ¼ cup on medium high heat. Add the remaining ingredients except for the chicken and simmer for 5 minutes. Remove from heat and cool.

Place the chicken in the ginger marinade for 2 hours up to overnight.

Preheat grill for 10 minutes on medium high. Grill the chicken for 4 minutes, turn and grill for another 4 minutes, brushing with ginger glaze. Cook until juices run clear.

Quick Grilled Veggies

Zucchini, Summer squash, red and green peppers, and portabella mushrooms cut into large chunks (you can use whatever veggies you have on hand)
1/4 cup olive oil
1/4 cup lemon juice
2 T chopped Basil
2 Cloves Garlic, minced

Mix oil, lemon juice, basic and garlic in small bowl. Cut up veggies. Pour marinade over veggies. Let sit 1 hour, mixing occasionally. Put on Skewers like Kabobs to grill. Grill on medium high heat on the grill until desired doneness.

Using skewers to grill the veggies, works out really well. The veggies did not get all mushy like they tend to do in the foil packets, plus I could more easily see their progress as they cooked.

Summer Berry Delight

Topping:
2 cups fresh blueberries
½ cup Truvia
1 Tablespoon white wine vinegar
½ teaspoon grated lemon rind
2 Tablespoon lemon juice

Fresh Fruit:
1 ½ cup fresh raspberries
1 ½ cup fresh blackberries
2 peaches, peeled and cut into wedges

Combine all topping ingredients in saucepan, simmer covered over medium heat for 20 minutes. Cool

Mix the fresh fruit and divide it among four bowls, Top with blueberry topping. Enjoy!

Can I Eat Chocolate For Breakfast?

Sure you can – but should you?

It Depends…

Chocolate Frosted Cocoa Bombs – Not so good…

But what if I told you you could not only have chocolate, but throw some peanut butter in there as well?

And that you can make it in 5 minutes in the microwave?

And that is the most popular recipe we have ever introduced?

How can you resist that?

Seriously it is really, really, really good.

And it’s even easier (really) to make. Takes 5 minutes, tops.

Give it a try and fall in love with breakfast all over again.

Ingredients:
2/3 cup rolled oats
1 cup chocolate 2% “Calorie Countdown” dairy beverage
2 tsp NATURAL peanut butter (take it easy on the peanut butter – 2 teaspoons means 2 teaspoons)

Put all the ingredients into a bowl and microwave on high for one minute. Stir, then microwave for another minute. Stir it up, let it sit for a few minutes, and you’re done!

This is a wonderfully balanced breakfast with 19 grams of protein,  44 grams of carbs, and 14 grams of fat.

I guarantee if you eat a good breakfast, like this one, you won’t find yourself running for the candy machine by 10:00am.

This is a GREAT way to start your day. Eaten right after training, this bowl of goodness will replentish your energy stores and set to work repairing and rebuilding lean tissue.

Chocolate and Peanut Butter for breakfast – Make It Happen!

To end the day with pudding……

 8PM protein pudding– really! Mix ¼ cup of plain yogurt with 1 scoop of UMP Vanilla protein powder. Very yummy.

Tuesday

5AM 1 scoop chocolate UMP with ½ cup coffee and the rest water

8 AM 2 eggs, 2 egg white, peppers, onion, mushroom, cheese, steel cut oats

10:30 8 pita crisp with salsa

12:30 grill chicken, salad, craisins, walnuts, Italian dressing

3PM hard boiled egg, gr. Pepper sticks

5PM 5 oz steak, brussel sprouts, salad, 6 pita chips and salsa

7:30 PM  ¾ scoop UMP chocolate mixed with 1 Tablespoon peanut butter

Wednesday

8 AM 1 ½ bran muffin, 3 eggs, 2 cups of hot chocolate

10:30 cottage cheese, red peppers

Need the Recipe?

Yesterday I posted our weekly food plan but I didn’t fill you in on some of the recipes I use. So here is a great version of a recipe I first found in Gourmet Nutrition by John Beradi.

Chickpea cakes

¼ cup onion

¼ cup chopped spinach, cooked

1 teaspoon butter

1 teaspoon garlic, chopped

½ teaspoon ginger, chopped

1 cup cooked chickpeas, drain if using canned

1 whole egg

1 egg white

¼ salt

pepper to taste

2 teaspoons lemon juice

1 Tablespoon olive oil

Preheat a frying pan to medium. Add butter and sauté onion until soft and lightly browned.  Add garlic, ginger and sauté another minute. Now add mixture to food processor along with the chickpeas, eggs, salt, pepper, and lemon juice. Puree to a semi-smooth consistency. Stir in the spinach. With frying pan on medium heat, add a Tablespoon olive oil and scoop a ball of chickpea mixture then shape into a pancake. Repeat process, leaving room between cakes. Cook until lightly browned. Carefully flip cakes and brown other side.

These can be served as a side dish or garnish with plain yogurt for a wonderful snack. We had these yesterday and were a hit with my kids and my parents who are visiting.

You can find the recipes for Peanut Butter Balls at our social support site cr8health.ning.com or click here to go right to them. 

Tonight’s Dinner and The Biggest Loser

Got a quick, easy and great tasting recipe you can make for tonight…more on that in a minute!

I was reading the other day that the TV show “The Biggest Loser” is looking for one or two new trainers for the upcoming season. They are expecting to be inundated with thousands of portfolios and tapes from trainers looking to get on the show.

As you know, I am a “Biggest Loser” junkie. Not necessarily a fan, but I do enjoy watching the show. I enjoy watching people accomplish what they never thought possible. It intrigues me to watch Bob and Jillian (the trainers) interact with their team members and search for what will drive each individual closer to their goals. Some of the challenges are really cool. The reveal at the end of each show where you see how much progress each voted off contestant has made since leaving the “ranch”. I just have fun watching.

As I mentioned previously, they are looking for a couple additional trainers. Some of you have even been so kind to say that I should go for it, send in a tape and audition for the show. I am humbled and flattered, and I have to admit it crossed my mind. What better platform to get the message out?

But therein lies the problem; I would not be allowed to get Nancy and my message out. While the show is fun, we have a few fundamental disagreements with the methodology.

First and foremost, it is not realistic for the VAST majority of the population.

Odds are you are not going to be sequestered on a private ranch with other totally like minded individuals 24 hours a day.

You are not going to be able to train 8 hours a day.

You are not going to have someone do your shopping and stock your fridge for you.

You are not going to have someone looking over your shoulder every hour of every day making sure you don’t do something that will compromise your weight loss.

And you are not going to average 7-12 pounds of weight loss for 12 weeks.

And you know what? That’s OK!

Because when it comes down to it, it’s not just losing the “weight” that’s important. I can point to thousands of people that lose weight at one time (or more) in their life. And I can point to just as many that gained it back (and more) once they stopped “dieting”.

In fact, many of the contestants on the show have done that very thing! They may have “learned” how to lose weight in the little bubble they were put in, but once they got back into everyday, routine, “normal” life, they were not equipped any better than when they first got there. Yes, some have kept the weight off – very few from the research I have done.

You know I don’t like the word “can’t” – but I am going to break my own rule…

You can’t tell people that it’s ok to eat “100 calorie packs”, because while the portions are controlled on the show, who says I can’t eat a whole box when I get home? 100 calories of junk is still 100 calorie of junk!

You can’t expect a mom with 5 kids to go home and be able to train 7 or 8 hours a day in order to maintain her weight loss.

However you can…

Expect to get hit with the every day stresses of life.

Expect your boss, or your kids, or your husband to drive you nuts once in awhile.

Expect to be tempted to resort to poor choices when things seem out of control – so called “comfort food”.

BUT….

You also CAN take the small steps you need to every day to help you achieve consistent AND permanent weight loss.

Ok Mr. Trainer, you are asking – what do you know anyway? What do you know about being overweight, stressed, and life seemingly spinning out of control?

Fair enough – why don’t we ask this guy instead:

or how about him?

What if I told you this guy topped the scales at 270+ pounds, had a 46″ waistline, couldn’t walk up the stairs without getting out of breath, had high blood pressure,  problems randomly passing out, and a whole list of other fun stuff?

Why would I listen to him, you say? Why, he’s worse off than I am!

What if I told you this same guy now weight 188 lbs with a 34″ waistline, has normal blood pressure, the heart rate of a triathlete, normal blood sugar, and has (this is important) kept it off for over 5 years?

What if I told you the tools that he used to achieve this are available to you, absolutely free?

Would you take advantage of them, or would you find another reason why not?

Here’s the tools, go on and get them, I’ll wait:  Weight Loss Success Toolpak

Ok, now here’s that recipe I promised. It is absolutely delicious and great for you!

Roasted Red Pepper Chicken and Avocado Salad (4 Servings)
1 medium ripe avocado, peeled, pitted and sliced
1 tsp.lemon juice
1 bag(10oz.) torn romaine lettuce (about10cups)
2 cups shredded cooked chicken
1 medium tomato,cut into wedges
1 small cucumber, sliced
¼ medium Vidalia onion,chopped
½ cup Red Pepper
½ cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl. Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly. Add dressing; toss to coat. Sprinkle with parmesan cheese. Serve immediately.

Let me know what you think!

Oh and if you see the guy in the pictures, say hi for me! 🙂

Make It Happen!
Dean

Should I Eat Before I Workout?

YES – end of message – see you next time!

Seriously, you do need to have something to eat before you train. 60-90 minutes before training is optimal, but for you early birds 30-60 minutes is just fine.

Why?

You need energy to train, simple as that. When you don’t have enough calories (energy) to sustain your workout, you will not be able to train as hard, will fatigue more quickly, and may even feel dizzy. Resistance training in the morning without eating is very counterproductive, as your body will burn the most available energy source, muscle, rather than fat. Not the best strategy!

You don’t want to load up on a huge meal however, as you don’t want to see it again in the middle of your workout, if you know what I mean.

There are a few options for pre-workout nutrition. A piece of fruit, such as a banana or apple is light and digests readily. The challenge with this option is there is little to no protein, and we need protein in the mix if we are going to maximize our training.

My favorite strategy is to use a whey based protein shake. A shake is quick and easy to make, digests readily, and you can sip it on the way to the gym. There are hundreds of ways to make a shake, so you are sure to find one that you like.

A protein shake is an effective way to break your overnight fast (breakfast) and give your body the nutrients and energy you need to attack your workout hard. It is the absolute best way I know to prime your body to burn bodyfat and preserve lean tissue. If you train in the afternoon and evenings, the same applies – don’t go into the gym without eating!

I don’t recommend living on protein shakes, as your body work best on whole foods as close to their natural state as possible (No Virginia – Fruity O’s are NOT natural) But at specific times they are an invaluable tool in your training arsenal.

Our buddy Danno shared his recipe for his favorite protein shake – Give it a try and let us know what you think. We love to hear your feedback – so chime in below!

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Danno’s “I’m Bananas for Banana’s” Protein Shake

1 Banana
1 Tsp Ground Flax Seed
1 Tbsp Almonds or Pecans
1 Scoop Vanilla Ultimate Muscle Protein
10-12 Ounces of Water (Sorry Danno, milk rots)
Ice

Put it all in a blender, mix and enjoy!