Ice Cream, We Scream….. No not really, BETTER!

It’s hot and it’s summer, so of course we are thinking of dipping up some of the cool stuff to enjoy.

Guess what? It doesn’t have to be bad for you! Try these delicious and easy to make recipes next time you need a cool treat.

Peanut Butter Chocolate Ice Cream

• 1 cup unsweetened almond milk (vanilla works great)
• 1 Tablespoon Cocao nibs
• 2 Tablespoons Natural peanut butter
• 3 Scoops of Chocolate UMP
• 4 Cups of ice

Add all the ingredients into a powerful blender – a must have for these to come out right. (we use a Vitamix)

Using a damper,  blend for 30-45 seconds. Going longer will melt your ice cream. Scoop this out and enjoy – it is really good!

Peach Melba Sundaes, without any guilt!

I took peaches we grew and ran them through the blender. (looked like baby food)

I then put all of this in my blender. (again I have a Vitamix, so its strong)

• 1 cup of 1/2 and 1/2
• 4 cups of ice
• 3 scoops of vanilla UMP
• 1/4 teaspoon vanilla

( this makes 5 servings)

I blend it for about 45 seconds. In a clear cup add 1 Tablespoon of the peaches, 1 scoop of the ice cream, another Tablespoon of the peaches and then a few raspberries.

Fantastic – give these quick, easy and tasty recipes a try today!

Coach Nancy!

“Exercise Your Independence” Brunch Recipes

You asked for them, you got ’em. Here are some delicious post-training nutrition eats, and super easy to make – Enjoy!

Oatmeal in a Jar

• ¼ cup uncooked old fashioned rolled oats
• 2 Tablespoons of water
• ½ cup Greek yogurt
• 1-1/2 teaspoon chia seeds
• ¼ cup blueberries (or enough to fill jar)

In a half pint (1 cup) jar, add oats, water, yogurt, and chia seeds. Put lid on jar and shake until well combined. Remove lid, add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Variations: Strawberries and Cream: substitute strawberries and a dash of vanilla in place of the blueberries.

Apples and Cinnamon: add 2 Tablespoons applesauce and a dash of cinnamon

Coach Nancy’s Easy Breakfast Sundae

• Frozen mixed berries thawed
• ½ cup plain yogurt
• 6 walnuts

Layer the fruit with the yogurt and top with the walnuts. This is beautiful served in a glass sundae cup. The fruits can be varied to what you have on hand.

Best Bran Muffins Yet!

• 1 cup whole wheat flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1 ½ cup bran
• 3 Tablespoon butter
• 2 Tablespoon molasses (honey works well too)
• 1 egg
• 1 ½ cup milk

Preheat oven to 375 degrees. Grease muffin pan. Sift flour, baking soda, and salt together and stir in the bran. Beat butter and molasses together then add in the egg, and milk. Mix the dry ingredients with the wet. Fill the muffin tins to about ¾ full. Bake muffins for 15-20 minutes.

I love to add a cup of raisins or craisins or mix the two. Delicious!

8 Ways To Eat Fresh

1. Plant your own backyard garden or patio garden. Do you have a green thumb? Tomatoes, cucumbers, beans, herbs, lettuces, and many more veggies and fruits can be as easy to pick as going to your own backyard. Not much of a green thumb? Small patio containers will supplement your family’s dinner nicely.

2. Free Food is always wonderful. Raspberries and blueberries can be found many times while walking along your favorite trail or next to the road. Please be sure to ask the landowner first. There are many logging areas near us and before the trees take over often wild berries thrive. Along a stream we’ve often found grapes in September.

3. Visit a Farmer’s Market or Farm Stand. These farmers grow and raise everything. If your garden didn’t do too well or if you would like a vegetable that you didn’t plant, visit a farm stand near you. The Farmer’s Market in Concord, which operates each Saturday morning, sells veggies, fruit, free range meats, eggs, and many other items you remember from your grandmother’s kitchen.

4. Welcome Localvores! Nothing is more local than buying New Hampshire raised meats. Miles Smith Farm in Loudon raise Scottish Highlander and Angus beef . You can visit their store to select beef that is naturally raised without hormones or antibiotics.

Please call 603 783 5159 or visit http://www.milessmithfarm.net for more information.

5. PYO- Pick Your Own Farms are plentiful in New England. How about strawberries from Rossview Farm? Deb and Adam from Concord always pick there and the proceeds this year are going to New Hampshire Coalition Against Domestic Violence. Rossview is located at 84 District 5 Rd  Concord. You can call for hours of picking 228-4872.

It won’t be long before apples picking is here. I love Appleview in Loudon.  http://www.applevieworchard.com

You can find many other fruits, veggies, and even Christmas tress at local farms. Check out this site for more information. http://www.pickyourown.org/NH.htm

6. Join a CSA (Community Supported Agriculture)-  have summer and winter shares of crops. They grow them and you pick them up. You can have fresh all year round and not have to get your fingers dirty.

7. The Seacoast is close  enough we can almost smell the salt air.  Our favorite market is Durham Market Place http://www.durhammarketplace.com. The drive is worth the time. They have so many varieties of seafood fresh from our shores. It’s the only place I go for fresh tuna steaks. Every Monday they host a Farmer’s Market so you can take advantage of fresh produce as well.

8. Support restaurants and food vendors that buy locally produced food. The Celery Stick Café found in The Concord Food Coop prepares foods from seasonal local produce. http://www.concordfoodcoop.coop/

Don’t Drool, Its Bad for Your Keyboard!

Move over pasta, bread and rice, I have better things to add to my plate.

The amazing Jenn H. from 5:00am Concord created this recipe in order to fill her plate with more veggies. It looks great and taste even better! Keep on filling your plate with veggies.

• 2 cups Zucchini sliced thin
• 1 cup mushrooms, chopped
• 1 cup cherry tomatoes, halved
• 3/4 cup cottage cheese
• 1/8 cup fresh Parmesan cheese
• salt and pepper to taste

Slice the zucchini with a mandolin and place on the bottom of a pan sprayed with peanut oil. Top with chopped mushrooms and cherry tomatoes. Sprinkle cottage cheese and Parmesan cheese on top. Season however you like, I like to add basil stirred into the cottage cheese. Bake it at 350 for 30 minutes. I have also done this with 4oz of browned ground turkey. I usually have a container of it (made up ahead) in the fridge ready to go at all times. 🙂

Enjoy!

Avocado Pick Up

Food does not have to be boring and it doesn’t have to look boring. Dress up any plate with one of these tasty sides.

These tasty nuggets are easy to make and filled with a variety of toppings that will accent your main course.

1. Half an avocado filled with plain yogurt and sprinkled with sunflower or your favorite seed. (top of the circle).
2. Dress up your snack with an avocado filled with one tablespoon olive oil, sprinkled with sea salt and pepper and drizzled with fresh squeezed lemon juice. Fantastic!
3. Serving Salmon or grilled chicken? Spruce it up with an avocado filled with mango salsa and garnished with parsley.
4. Mexican food just isn’t finished until you serve avocado, salsa, topped with green onions.

Ever wonder how to cut an avocado to serve? I learned this by reading the label so hold onto your hat, its just as easy as it sounds. Use a sharp knife slice all the way around the avocado. Hold the avocado in two hands and twist.  To pop out the seed, press a knife or a spoon on one side and loosen the seed until it comes out.

Voila’!

Now you have two half to serve up with your favorite filling. If you want the avocado out of the skin, use a large spoon and slowly go between the avocado  and the skin. Now you can slice it up for salads, or add to an omelet, or use to make guacamole.

Enjoy the foods you eat,

Coach Nancy

S3 Shepherd’s Pie from Dr. Oz – Sweet!

Meal Management to the Rescue was a blast last Saturday. One of my assignments was to find a Shepherd’s Pie recipe that would be PPW compliant (yes, it is also S3  approved).

Do You Know How To Taco?

Does the kitchen drive you crazy? Do you think that there is some gene you are missing that doesn’t allow you to make healthy and tasty meals – and do it fast?

I was there, and I am always learning.

I started out not ever having made a butternut squash until I was married. I didn’t even know what one looked like. I also had not made real potatoes until after I was married. As far as I knew they come out of a box.

So it’s probably no surprise it was one of those “AHA” moments when I realized I could make my own taco seasoning.

(I’m not the only one who now knows this. If you have “Making a Difference, Making It Happen Cookbook” then look on page 58. You’ll find this recipe for Taco Seasoning. It was passed along by Josh’s mom. The book is dedicated to Josh and all the proceeds go to him as well, so pick one up!)

Back to tacos. These are wonderful because of all the diverse veggies and even the healthy fats you can add to tacos (think olives and avocado). My family makes “Naked Tacos”, otherwise known as Taco Salads.

Instead of grabbing the little packages at the store that usually have added sugar, here’s how to make your own. And the best part is that’s just the tip of the iceberg when it’s comes to using all these great spices.

Taco Seasoning

• 1 Tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Blend together and enjoy. Better yet, make a large batch and store in an empty spice container for next time.

By the way, this too was another assignment from Meal Management.

Enjoy making meals at home,

Coach Nancy

Super Salad Dressings – Make One for Dinner Tonight!

Salad dressing are super easy to make. Since you don’t use large amounts you don’t have to make it every day.

The easiest is to slice a lemon in wedges and squeeze one slice on your salad. Great flavor!

Or try these more  traditional salad dressing recipes.

1/4 cup white wine vinegar
1/2 cup olive oil
1/4 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon basil
1/2 teaspoon oregano
1 teaspoon garlic powder (for a real garlic flavor – 2 garlic cloves minced)

Shake together and voila

If you have more time

1/4 cup balsamic vinegar
1/2 cup olive oil
1 entire bulb of garlic roasted for an hour in the oven and cooled. (just squish the contents into your salad dressing container)
1/4 teaspoon of salt.

Super yummy

Caesar Dressing
1/4 cup lemon juice
1/2 cup olive oil
2 garlic cloves, minced
1 teaspoon dijon mustard
1/4 teaspoon pepper

Sprinkle salad with parmesan cheese, save calories and don’t put extra in your dressing.

To your best health,
Nancy

S3 2013 Habit 3: Eat Vegetable With Each Eating Opportunity

Why Vegetables?

“Eating higher levels of veggies and fruits are associated with a lower incidence of:

• Cardiovascular disease
• Colon, prostate, cervical, lung, ovarian, pancreatic, thyroid, and breast cancer
• High blood cholesterol
• High blood pressure
• Type 2 diabetes
• Obesity
• Stroke
• Osteoporosis
• and a lot more that aren’t on this list…” – Dr. John Berardi
  

There is no magic pill, potion, or lotion that is going to do all that, PLUS you get to try an amazing variety of incredible tastes from all over the world – right from your very own kitchen!

Did You Know? Vegetables (and fruits) provide an alkaline load to the blood. Both proteins and grains present acid loads. Too much acid can cause loss of bone strength and muscle mass – not cool. Osteoporosis is not just about calcium. Stay balanced by getting enough veggies.

The Habit

Our goal in week 3 is to get at least 2 servings of vegetables every time we eat. 1 counts, but at least 2 is way gooder! 🙂

What’s a serving?

• 1/2 cup raw chopped veggies
• 1 cup raw leafy vegetables

Here’s are some other (non-measuring cup) examples:

• 5 broccoli florets
• 10 baby carrots
• 1 tomato
• 4 slices of onion
• 1 cup of leafy greens (spring mix)
• 15 cherry tomatoes
• 0.5 bell pepper
• 1 cup of spinach

“But” you whine “I don’t like any of those!”

Lucky for you there are hundreds of vegetables in this great big wide world. Check out this list.

A Big Bonus

And there is even more good news.

Filling up on those cancer fighting, free radical busting, vitamin and fiber packed veggies help you stay full longer.

Check this cool PN knowledge bomb out:

Did you catch that?

Eating high calorie foods actually makes you hungrier, sooner. And what do you grab? More high calorie foods. Getting those veggies in helps stop the cravings and the binges. Win-Win!

How to keep your score chart in week 3

Every time you eat a meal that contains a protein and a veggie, you get a check. Do that at least 4x in one day and you score your daily point. Simple as that!

Let us know if you have any questions, then keep on Making It Happen!

Your Chocolate Cravings Fixed?

Jenn, (one of those crazy people who train at 5 am Concord), sent me a fantastic recipe. She has shared this recipe with several at the 5 am crew but wanted to fill everyone in on her secret.

Protein Pancakes

1/2 cup egg beaters (or 2 large eggs)
1 scoop UMP (I have used all flavors)
1/2 a mashed banana
splash of vanilla

Mash the banana in a bowl and add the eggbeaters. Stir in the UMP and then add vanilla. Cook as you would regular pancakes. I get three pancakes from the recipe. They are SO yummy!

“I have made them with chocolate, rocky road and vanilla (with cinnamon). All flavors of UMP are good.  Make it a GREAT day!”

Melissa who trains at 5 am Epsom also has her secret recipes for UMP.

“I’ve discovered a new recipe. It was delicious!”

Chocolate Fix Cookies

1/2 an avocado
1 tbsp cocoa powder
1 scoop of UMP vanilla protein
Purée all of the above
Mix in 1 square of dark chocolate chopped (optional of course)
Bake at 350 for 8-10 min

It’s perfect for those chocolate cravings. I found it very satisfying and I don’t even care for avocado typically.  What is typical is the UMP (Ultimate Muscle Protein) is delicious in all kinds of recipes, not only the best tasting shakes around. 🙂

Keep those recipes coming in,
Nancy