Food Plan April 11, 2009 – Those Dastardly Weekends!

Failing to plan is planning to fail, especially on the weekends!

7:30am:

• 1 cup steel cut oats w/ 1 tsp honey
• 2 eggs

10:30am:

• Homemade trail mix

12:30pm

• 6 oz. lean ground beef (no bread)
• Garden salad w/ oil & vinegar
• Super Pak Multivitamin

2:30pm

• 2 scoops UMP

4:30 pm (During/After Training)

• Workout Drink

5:30pm

• Garlic Sauteed Prawns (from Gourmet Nutrition)
• Roasted Brussells Sprouts
• Garden Salad w/ oil & vinegar

7:30pm

• 1 scoop UMP w/ 1 tablespoon peanut butter

Is Your Kitchen Making You Fat?

During my recent trip to Louisville, I had the opportunity to hear Dr. Chris Mohr give us a presentation on nutrition for kids. He and his wife, Dr. Kara Mohr run a successful fitness bootcamp program in the Louisville area, and Chris has a real knack for making nutrition “easy”.

“Is Your Kitchen Making You Fat?” is the title of the Mohrs new DVD, and I wanted to share a brief excerpt with you. Let me know what you think!

Food Plan April 10, 2009

4:30am:

• Water, Ultra 40 Protein, Mass Aminos

7:30am:

• Omelette: 4 egg whites + 1 whole egg, 1/2 oz cheese, green peppers, onions, mushrooms
• (2) Whole wheat and oat biscuits (homemade)

10:00am

• 2 scoops UMP (Ultimate Muscle Protein) in water
• Super Pak Multivitamin

12:30pm

• 8 oz. grilled pork loin
• Garden salad w/ oil&vinegar

2:30pm

• 2 scoops UMP

4:30 pm (During/After Training)

• Workout Drink

5:30pm

• 1 scoop UMP w/ 1 tablespoon peanut butter

7:30pm

• 1 scoop UMP w/ 1 tablespoon peanut butter

Thursday’s Food Log for Nancy

5 AM 1 scoop vanilla UMP with water during training

8AM breakfast burrito- 3 scrambled eggs, cheese, black beans, gr. Pepper, onion, tomatoe, whole wheat tortilla

10:30 ½ of banana made into Banana Bites (see recipe below- my kids love these!)

12:30 chicken taco, tomatoe, lettuce, cheese, whole wheat tortilla, black beans

3:15 venison jerky

5:45 5 oz pork, butternut squash

Banana Bites

1 banana

1/8 cup plain yogurt

coconut

Cut the banana into small  one inch pieces, dip in yogurt to cover and roll in coconut. My kids love to pick them up using a toothpick. 

6 Pack 6 Week 10 – We Have A Winner!

Boy this is getting complicated! Lisa tied with Judy last week and Chrissy this week, which gives her the tie breaker over Judy for the week 9 prize – wow!

Bottom Line is Lisa is getting for a $25 check for week 9, and week 10’s prize rolls over into next week! Great job Lisa!

Last week was our restoration week, with no bootcamp classes, just “homework”. Some of you did a great job keeping up with things, while others had more of a challenge. Now is a great time to evaluate what you did well and what needs more work during the times you are not as accountable. Don’t get discouraged, just get better!

There are two weeks left in our contest, and it couldn’t be tighter at the top!

Now is not the time to falter!

Make It Happen!

6 Pack 6 Results

Week 9 Top Ten

Lisa A.	72 Points
Chrissy S.	72 Points
Judy S.	70 Points
Greg S.	65 Points
Evelyn P.	62 Points
Robin S.	61 Points
Donna K.	60 Points
Angela D.	57 Points
Jane S.	45 Points
Karyn M.	41 Points

Overall Top Ten

Lisa A.	714 Points
Chrissy S.	713 Points
Judy S.	669 Points
Robin S.	643 Points
Evelyn P.	626 Points
Julie D.	618 Points
Greg S.	614 Points
Karyn M.	597 Points
Donna K	552 Points
Angela D.	548 Points

Food Plan April 9, 2009

4:30am:

• Water, Ultra 40 Protein, Mass Aminos

7:30am:

• Breakfast Burrito (2): Flax & Oat Tortilla, 3 egg whites + 1 whole egg, 1/2 oz cheese, green peppers, onions, tomatoes

10:00am

• 2 scoops UMP (Ultimate Muscle Protein) in water
• Super Pak Multivitamin

12:30pm

• Taco Salad: 8 oz. lean ground taco meat, 1/2 oz cheese, salsa, lettuce, tomatoes
• No chips/tortilla

2:30pm

• 2 scoops UMP

5:00pm

• 6 oz. pork roast
• spinach salad w/oil and vinegar
• 1/2 cup squash

7:30pm

• 2 scoop UMP w/ 2 tablespoon peanut butter

Food Logs for Wednesday, April 8th

Tuesday’s dinner:

5PM 8 oz corn beef, cabbage, onion, carrot, and spinach salad

Wednesday’s Food log for Nancy

7:30 Nutty Crunch protein shake from Gourmet Nutrition by John Berardi. I had planned an omelet but I found out with an hour to get ready, say goodbye to my parents, and get the kids set that I had a business meeting in Concord. Even though I had all the veggies chopped I didn’t have time to make it so I substituted with a shake.

11 PM 6 oz chicken, spinach salad, strawberries, craisins. Again I had planned on corn beef and cabbage but it didn’t sit well the night before so I substituted leftover chicken instead.

2 PM 15 roasted almonds. I made almond butter for later in the week with the rest. They smell so good roasting.

5 PM tacos- 3 oz hamburger, homemade refried beans, lettuce, tomatoes, salsa, cheddar cheese, whole wheat tortilla. Dinner was interrupted by company. I finished dinner around 6:15 at which time I had a second taco prepared the same way.

Food Logs so far…..

Monday’s food log for Nancy

5 AM 1 scoop UMP Vanilla protein powder mixed with water during training

8AM 2 eggs sunny side up, spinach, 1 whole wheat biscuit

12 PM chicken 6 oz, salad,

5 PM roast chicken, mashed turnip, 1 chickpea cake

8 PM 1 scoop chocolate protein powder mixed with 2 Tablespoon peanut butter

Tuesday’s Food Log for Nancy

5AM 1 scoop UMP Vanilla protein powder mixed with water during training

8AM 2 eggs scrambled, 1 ½ cups steel cut oats

11 Nutty Crunch protein shake from Gourmet Nutrition – Delicious

12 PM 5 oz Roast chicken, spinach salad, fruit salad (strawberries, apples, oranges)

The crock pot is going with corn beef and cabbage, onions, and carrots

What are you eating? Have you planned? leave the guess work behind, plan ahead. 

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. 

Food Plan April 7, 2009

4:30am:

• Water, Ultra 40 Protein, Mass Aminos

7:30am:

• Omelette – 4 egg whites, 1 egg, 1/2 oz. cheese, spinach
• 1 cup steel cut oats w/honey
• Black Coffee

10:00am

• 2 scoops UMP (Ultimate Muscle Protein) in water
• Super Pak Multivitamin

12:30pm

• 8 oz. chicken breast
• 1 1/2 cups turnip
• Chickpea cake

2:30pm

• 2 scoops UMP

5:00pm

• 6 oz. corned beef
• cabbage
• spinach salad w/oil and vinegar

7:30pm

• 2 scoop UMP w/ 2 tablespoon peanut butter