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Blackberry Cheesecake Smoothie

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blackberry cheesecake smoothieLooking for a low calorie, high protein smoothie that will help tame your sweet tooth?  We’ve got the smoothie for you.  261 calories and 30.5 grams of protein.

Prep time: 
Cook time: 
Total time: 
Serves: 1 serving
High protein, low calorie smoothie. Great for cheesecake lovers.
Ingredients
  • ½ cup vanilla greek yogurt (Oikos)
  • ½ cup blackberries
  • 1 scoop vanilla protein powder
  • 1 tbsp cream cheese
  • ½ cup water
  • 7-9 pieces of ice
Instructions
  1. Load the ingredients into your blender. Start with the ice, cream cheese and blackberries.
  2. Then add the yogurt and protein powder.
  3. Add the water last.
  4. Blend until the ice is broken down.
  5. If you have a traditional blender, blend on the highest setting to crush the ice.
Nutrition Information
Calories: 261 Fat: 3.5 Carbohydrates: 26.1 Fiber: 5 Protein: 30.5

Blackberries are a great fruit for smoothies because they are low in sugar and high in fiber.  They also contain lots of nutrients, including vitamin C, antioxidants and vitamin K. (more info on the benefits of blackberries)

Protein Powder: You can use the protein powder that you like. I used the Vanilla version of Amplify Smoothie by NDS.  Purchased it at GNC and it has no artificial flavors, no sweeteners or preservatives.  20 grams of protein, 2 grams of sugar and 4 grams of carbs.
blackberry cheesecake nutribulletI blended everything up in my trusty Nutribullet. This photo includes all of the ingredients, except water. What I learned was that I should have put the yogurt in last because some of it stuck to the top of the Nutribullet blending cup. I had to take it off of the base and shake the cup to get to some of it to blend into the mix. Then, I blended for another 20 seconds.

blackberry cheesecake smoothie

The finished product was a bright, beautiful lavender color.  Delicious and perfect for cheesecake lovers.

Chopped Brussels Sprouts with Pancetta and Garlic

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I love Brussel Sprouts! I REALLY disliked them as a child, but I was re-introduced to them as an adult and I’m a true fan. They are one of my favorite side dishes. My favorite way to sauté them is with Pancetta (Italian-style bacon), garlic, lemon juice and oilve oil. I whipped some up today and you’ll find the recipe below.

chopped brussels sprouts

Brussels Sprouts are a great low calorie food. 1 cup of fresh Brussels sprouts has about 40 calories, 4 grams of fiber, 3 grams of protein and 8 grams of carbs.  They have a taste similar to cabbage and you can cook them in a similar way and use the same kinds of flavors to season them. They are also a great source of protein, iron, antioxidants, folic acid and potassium. For this recipe, I chopped them up and this can help them cook faster.  Remove any dark, speckled leaves or bad spots.

fresh brussels sprouts

Chopped Brussels Sprouts with Pancetta and Garlic
Recipe Type: Side Dish, Veggies
Cuisine: Side Dish, Salad
Prep time:
Cook time:
Total time:
Serves: 3
Sauteed Chopped Brussels Sprouts with Pancetta Italian-style bacon, garlic, olive oil and lemon.
Ingredients
  • 1lb Brussels Sprouts, chopped
  • 1 oz Pancetta, cubed
  • 1 tbsp lemon juice
  • 1 1/2 tbsp olive oil
  • 1 tbsp minced garlic
  • salt to taste
  • pepper to taste
Instructions
  1. In a large or medium skillet, cook the Pancetta for about 5 minutes on low/medium heat to let the fat melt. Stir occasionally so that it doesn’t stick.
  2. Then add in the olive oil and garlic to the skillet. Cook for 1-2 min until the garlic starts to brown.
  3. Turn the heat to medium. Add the Brussels Sprouts to the skillet and pour the lemon juice over it.
  4. Stir the mixture to allow the oils and garlic to coat the sprouts. Cook for 8-11 minutes until the large pieces are tender to your liking (taste and see). Keep stirring every 2-3 min to make sure the mix cooks evenly and nothing sticks.
  5. Remove from the heat. Season with salt and pepper to your taste.
Serving size: 1/3 of the total – approx 5 oz Calories: 155 Fat: 9.8 Carbohydrates: 14.4 Fiber: 5.7 Protein: 6.7

Here is a photo of the recipe cooking.
cooking brussels sprouts

Here is the final finished product. Delicious!

brussels sprouts recipe

6 Ways to Lose Weight Without Counting Calories

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Even though creating a caloric deficit is vital for weight loss, counting calories is easily one of the most tedious parts of losing weight. I recommend that you track your calories and what you eat, keeping an actual goal in mind in terms of calories, carbs, fat, etc. This is become much easier to do because apps and websites make tracking calories super simple, but face it, sometimes you just forget to log your meals. Also, some people just hate calorie counting and wish there was another way. Well, you’ll be happy to know that you have options. Here are 6 ways you can continue your weight loss success even if you choose not to track what you are consuming. (Note: With these methods, you STILL have to eat right and use portion control.  These methods will just help you…they can’t overcome poor eating habits.)

weight loss without counting calories

Include More Strength Training in Your Workouts

Generally, people believe that cardio the main thing you need to focus on if you want to lose weight. Perhaps, they were told this by a trainer or came to the conclusion themselves because they may equate strength training with “bulking up” or just building muscle. You’ll be happy to know that strength and resistance training isn’t going to make you a muscle-bound hulk. Women’s bodies don’t work that way and most women need supplements to achieve large muscle gains that could bring on a “hulk” look. The right exercises will give you a lean, more toned, curvy physique that wouldn’t be possible to achieve with cardio alone.  Just compare the bodies of marathon runners and fitness models and you’ll see what I mean.

Now, that being said, I don’t think that you should focus solely on strength training. You do need to continue doing some kind of cardio for fat loss, just be sure you don’t omit some body weight work or exercises with weights. One of the most effective ways to get cardio and strength training into your regimen is circuit or interval training. Studies show that interval training is far more effective than traditional cardio and strength training practiced separately. Here is a great program to get you started from Bodybuilding.com

Don’t Eat 2 Hours before Bed

Another way people end up going over their calorie intake goal is by snacking right before bed. One study done by the American College of Sports Medicine showed that participants gained roughly a 1/4lb of weight per 100 calories consumed between 8pm and 4am.

Avoid feeling hungry before bed by ensuring you eat healthy meals with enough calories for your energy expenditure during the day. If you can stop eating by 9pm, that may be the best course of action. If you do feel hungry an hour or less before your bedtime, it is best to go to sleep on an empty stomach if possible and have a hefty breakfast in the morning than going to sleep on a full stomach. (Now, that’s a different story if you are pregnant, have blood sugar issues or other medical issues that would require you to eat for some reason. Follow doctor’s orders in that case.) Happy medium: If you just have to eat something, stick with veggies, popcorn and other low calorie foods!

Stop Binging on High-Sugar Foods

Some people have this idea that as long as they stay under their calorie limit they can eat whatever they want. This is absolutely not true, when it comes to binging on processed sugar. Sugary foods may be ok as a treat on occasion but don’t think your health will go unaffected if you stay under your limit.

“Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can’t form new memories and we can’t learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism–diabetics and pre-diabetics–and as the amount of BDNF decreases, sugar metabolism worsens. In other words, chronically eating added sugar reduces BDNF, and then the lowered levels of the brain chemical begin contributing to insulin resistance, which leads to type 2 diabetes and metabolic syndrome, which eventually leads to a host of other health problems.  Once that happens, your brain and body are in a destructive cycle that’s difficult if not impossible to reverse.” – Forbes

Honestly, a clean diet made up of whole foods is often so filling that you’d really have to try and overeat to break your caloric limit. This is especially true of raw diets and paleo diets. Whichever diet lifestyle you choose to follow, limit the bad foods and you won’t need to micromanage your caloric intake.  When you do need a sweet fix, practice moderation and choose fruit first over processed sugar.

Drink Only Water and Herbal Teas

It seems like there is a lot of obsession these days with coffee, soda, diet soda energy drinks, sugar-laden juices and other beverages. While there are times when you can indulge in a sweet drink or one with caffeine, statistics show this happens far too often for many people. Consuming alcohol also fits into the mix, due to high carb content and the potential for addiction.

Giving up your favorite drinks sounds excessive but liquid calories are going to hinder your weight loss goals and overall health just as much as food. Remember that water should be a staple beverage…the main thing you drink. Herbal teas can also be beneficial for your health and the naturally caffeine-free ones may be the perfect alternative to coffee for some people.  Do your research on tea to learn more about the benefits of the herbs you are drinking.

Stop Eating Before You Feel Full

A common habit is to eat until you feel full or even continue eating until you simply can’t anymore. This is an old habit but one that is often instilled upon people as children- perhaps it was your mother saying you couldn’t be excused from the table until you finished your plate. Also, many people feel guilty about wasting food.

Dividing you meals into portions is a great way to limit calories but you can take it an extra step by stopping eating when you feel roughly 90% full, even if there is still food left. Many people are surprised that when they do this they feel satiated and don’t feel overfed.  Just because the food is served to you, doesn’t mean you have to eat it.  At restaurants, you can also ask them to box up half of your portions so that you can take it home.

Visit Your Doctor for a Check Up

This may be a surprising tip for weight loss but visiting your doctor for a physical and blood panel work should be done. Especially if you find that you are eating well and exercising regularly for a month or two but still struggling to lose weight.

Sometimes underlying health conditions like pre-diabetes, diabetes, cancer, hypothyroidism or hormonal issues like PCOS and menopause can inhibit weight loss. These problems need to be treated not only to help you get to a healthy weight but also to prevent future health issues. Everyone, even if you are healthy and never get sick, should get a complete checkup prior to starting a new lifestyle.  It’s a MUST!

Calorie counting and keeping track of your meals with a specific goal in mind is not the only way to lose weight, but it can really help. If you really hate calorie counting or perhaps aren’t getting the results you want despite staying under a recommended calorie limit, you should consider perhaps changing your diet and workout regimen. Embracing some of the tips above, dealing with the source of any emotional eating and nixing bad habits like smoking could really help.

What Is Cellulite, Really?

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Orange peels thighs, cottage cheese butt, fat dimples… These are just some of the names people use in reference to cellulite. Despite this condition being general associated with being overweight and eating unhealthy foods, roughly 80-90% of women have it. These are women of various sizes, small and large. Many of which may not be aware simply because it may be on the backs of their thighs or only visible in a bright light.

There are many myths and misconceptions associated with this skin condition even though it is so vastly common. To understand why it happens and how to get rid of it, you need to understand what it is.

What is Cellulite?

Cellulite is quite simply the occurrence of fat deposits under the skin. When normal fat deposits become larger, they can push upwards against the skin which causes the connective tissue to pull down which causes the classic look of dimples and small bumps on the skin. Cellulite can occur anywhere on the body, like stomach or even the arms, but are typically most obvious on the thighs and legs.

“Cellulite is caused by fibrous connective cords that tether the skin to the underlying muscle, with the fat lying between. As fat cells accumulate, they push up against the skin, while the long, tough cords pull down. This creates an uneven surface or dimpling.” – WebMD

cellulite

Cellulite can occur in men and women, but is overall more common in women. This condition can occur anytime in life but is often most apparent after puberty. Sometimes it may dissipate once a young lady has matured while others get cellulite much later in life. The main issue for many people is that cellulite make them feel self conscious and affects self esteem.

There are different stages of cellulite. In the beginning you won’t be able to see it developing below the skin. Stage 2 cellulite: You’ll be able to see slight dimples when you pinch the skin or when you flex your muscles. The next level of cellulite will be visible when standing but not when laying down and eventually it will be visible all the time.  Your cellulite can become more or less visible depending on factors like eating habits, weight, age, hydration, pregnancy, skin elasticity and how long you’ve had cellulite.

Why Does Cellulite Happen?

There are a few different reasons why cellulite occurs. Generally, it’s a combination of a few thing which cause it, not just one issue. Doctors typically agree cellulite production is based on these 3 factors:

  • Hormones: Hormones like estrogen, insulin and thyroid are all involved in fat production, explaining why puberty is such a common time for cellulite to appear.
  • Genetics: Cellulite is genetic and so even a person with a low body fat percentage may still develop it if they have a family history.
  • Lifestyle: People that are generally sedentary or who consume a lot of sugary or fatty foods are most apt to develop fat deposits. Smoking also seems to contribute to the appearance of cellulite.

Some doctors have reason to believe that women who often wear tight clothing can worsen their cellulite or exacerbate the condition quickly in the beginning.  That’s not necessarily fact, but something to consider.

Can You Get Rid of Cellulite?

There is a lot of controversy about whether a woman can get rid of cellulite completely. The problem is that some women can have cellulite without even being able to see it. In that case, if the appearance of the cellulite approves it is possible that the woman didn’t get rid of it, she just can’t see it.

Due to this, most fitness professionals and doctors agree that while a woman can’t necessarily get rid of this condition completely, they can reduce the appearance the lumps and bumps. It is important to also consider that women with a very visible cellulite may never be able to fully get rid of the appearance as a severe case of fat deposits may have permanently stretched/scarred the skin.

Here are a few ways you can reduce the appearance of cellulite, at home or with a doctor’s help.

  • Exercise with Focus on Strength Training: This technique is a must for reducing the appearance of cellulite. You need to get active and stop leading a sedentary lifestyle. Cardio is important also but put an emphasis on strength training. Resistance training with weights or bodyweight will help tone your muscles, which is important for blasting stubborn fat deposits. Muscle burns fat at rest and having muscle under the skin can help the appearance.
  • Lose Weight: Since the size of your fat cells impacts cellulite, it’s a no brainer that weight loss could help improve the appearance of skin affected by cellulite.
  • Laser Liposuction: Regular liposuction may make the appearance of cellulite worse, but laser liposuction can destroy the fact cells and thus it could have a positive impact. “How it works: A plastic surgeon makes small incisions to the cellulite-laden area. A probe placed through the incisions and under the skin emits a laser, melting fat bulges and cutting through the fibrous bands that pull on and cause dimples in the skin.” – Washingtonian
    Please note that the long term affect of laser treatments are still unknown.
  • Change Your Diet: Even if you aren’t overweight, you can still have unhealthy eating habits which may be a contributing factor. Make sure the bulk of your diet is made up of whole foods, like vegetables, fruits and lean meats. Eat healthy carbs, but keep your intake of them at a reasonable level. Avoid processed foods and fast food as much as possible, especially those that are high in sugar, trans-fats and salt.
  • Get a Massage: Massage by a professional is very useful for breaking up fat deposits and returning elasticity to the skin. You can find a masseuse experienced in treating cellulite for the best results. Otherwise you can visit a regular one or practice massage on yourself at home.

Other ways you can reduce the appearance of cellulite is to wear looser fitting clothes and underwear. If you have cellulite, don’t feel ashamed or beat yourself up about it. It is a VERY common issue and you are not alone. Having a healthy body, not a perfect body, and loving yourself is the most important thing.

The Benefits of Sweet Potatoes

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sweet potato benefitsWho doesn’t love Grandma’s sweet potatoes? Sweet potatoes make a vibrant edition to any meal but sadly aren’t used as often as regular potatoes. They always make an appearance around Thanksgiving and Christmas in the form of pie and are staples of good soul food cuisine. Many may not realize that they are arguably the healthiest potato out there. Let’s take a look at what sweet potatoes are and why you really should be eating them throughout the year, not just on the holidays.

Sweet Potatoes vs Yams

There seems to be a common misconception that yams are sweet potatoes and vice versa. In reality, yams aren’t that common in grocery stores and they certainly aren’t the traditional yellow-orange fleshed potatoes sold in stores.

True yams are in a totally different family of edible roots. They resemble a normal baking potato on the outside (rough skin) but are more elongated in shape like a sweet potato. True yams also have a white/cream flesh. The potatoes so commonly seen with a smooth sienna to red colored skin with a yellow to bright orange flesh are the true sweet potatoes.  This is what you’ll see in most southern cooking or served up as sweet potato fries. (Side Note: Oddly enough, sweet potatoes can also have purple flesh.)

Why You Need to Eat More Sweet Potatoes

Sweet potatoes shouldn’t just be saved for holiday pies. These potatoes are chock-full of health benefits and easily make traditional white Russet potatoes pale in comparison. Here are a few reasons why sweet potatoes are so superior.

  • Fiber

Sweet potatoes are a great source of dietary fiber. There is roughly 6-7 grams in one medium baked potato. Many Americans are deficient in fiber and by introducing high fiber foods like sweet potato into the diet, they won’t need to take supplements.

  • Low Calorie

If you are calorie counting to maintain a deficit you’ll be happy to know that a medium sweet potato has approx.112 calories. One medium Russet has about 169! Alos, sweet potato is very dense, so despite being lower in calories it is often far more filling.

  • Low Carb

People on low carb diets find that sweet potatoes are a perfect alternative. One medium sized sweet potato has roughly 26 gram of carbs vs 38 carbs in a medium Russet. It would also have only about 5.4 grams of sugar and 3.9 grams of fiber. Those on Paleo diets can eat sweet potatoes as well, despite not being able to eat traditional potato varieties.

  • Low Glycemic Index

Those struggling with blood sugar may be better able to digest sweet potatoes than white potatoes since they have a lower glycemic impact depending on how they are cooked. Even those without blood sugar problems can benefit from how slowly sugar from the sweet potato is released as spikes in blood sugar are associated with weight gain and other health problems. It’s all about portion size and how you cook this vegetable.

“The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.”

“The glycemic load is a way to take a food’s carbohydrate content into account when figuring its impact on blood sugar. The GL considers both the quality and quantity of the carbohydrates in a food. A boiled sweet potato has a GL of 11, compared to a GL of 42 for a baked sweet potato. Because the GL doesn’t take a food’s nutritional content into account when measuring its metabolic effects, it’s important to consider the health benefits of the sweet potato’s vitamins and phytonutrients when making your food choices.” – Livestrong

  • Vitamins

It’s almost crazy how full of vitamins sweet potatoes are. They contain vitamin A, C, D, B1, B2 and B6. The beta-carotene associated with the orange flesh is especially a good source of vitamin A.

  • Minerals

Sweet potatoes have manganese, calcium, potassium, phosphorus, copper and more. These minerals all have their own individual benefits that make them extremely important for overall health.

  • Magnesium

As mentioned, sweet potato is a great source of the mineral manganese. Magnesium is important for preventing the effects of stress and improve over heart, circulatory and nerve functions. Roughly 80% of Americans have a magnesium deficiency.

  • Vitamin D

This vitamin is also a hormone and is prevalent in sweet potatoes. Not only does vitamin D support healthier bones but it also affects mood, similarly to magnesium. Consuming enough vitamin D will give you a life in spirits and prevent issues like SAD from occurring.

  • Iron

If you’ve been feeling tired and weak or have been getting ill easily, you’re probably lacking iron. Sweet potatoes give plenty of this immune system protecting, white blood cell count boosting mineral.

How to Prepare Sweet Potatoes

Sweet potato pie may be delicious but it certainly isn’t the only way, or the healthiest, to prepare them. You can easily substitute sweet potato in many potato recipes or bake one in place of a Russet. If you like to experiment in the kitchen, here are some recipe ideas to get you started.

With its delicious flavor and numerous health benefits, having sweet potato once or twice a week is a wonderful idea. Pick up a few the next time you go shopping and try out a promising recipe.

How to Make Cauliflower Rice

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how to make cauliflower riceI want to show you how to make one of my favorite side dishes: Cauliflower Rice!  I like to make this dish in a simple and straight forward way. I’ve eaten it heated, as well as unheated as a Vegan or Raw Vegan side dish.  This dish is low carb, paleo and vegetarian/vegan (if you don’t use butter).  Also, it is very low calorie compared to regular white rice. 1 cup of cauliflower has 25 calories, 5.3 grams of carbs and 2.5 grams of fiber, compared to a cup of regular white rice with 204 calories, 44 grams of carbs and .6 grams of fiber.  It can be served with any dish that is supposed to be served over rice, like stir fry and curry, or you can just have it on the side.

Today, I’m going to show you how to break down a cauliflower, chop it up with a food processor and heat it up on a stove top.  Simple and Delicious!  Let’s get started.

How to Make Cauliflower Rice
Recipe Type: Vegan, Paleo, Vegetarian, Low Carb
Cuisine: Side Dish
Prep time:
Cook time:
Total time:
Serves: 5-7 servings
A simple yet tasty recipe for Cauliflower Rice or Califlower Couscous, depending on the size of the “rice”. Serving size 1 to 1 1/2 cup of chopped cauliflower
Ingredients
  • 1 large head of cauliflower (rinsed)
  • 1 tbsp of unsalted butter or virgin olive oil
  • handful of chopped onion
  • Salt and/or pepper to taste
Instructions
  1. Prep Cauliflower by removing the leaves and stem. Cut the head into quarters and rinse. Place on paper towel and pat dry.
  2. Cut the quarters into florets the throw the rest away.
  3. Place the florets into your food processor and “pulse to chop” until the rice reaches your desired size. Remove any large pieces and chop them as well
  4. In a medium sized skillet, add olive oil or butter and the onion and heat at the medium setting for one or two minutes.
  5. Add 1 to 1 1/2 cups of cauliflower rice to the skillet. Cook for 5-9 minutes depending on how tender you want the rice to be. Stir while cooking and taste to find the desired tenderness.
  6. Remove from the skillet on to the plate. Season to your liking with salt and pepper and serve.
  7. Put the rest of the rice in sandwich bags, one portion per bag, and freeze.

raw cauliflowerBreak it down!  Set yourself up on a clean counter top or cutting board. If you see any dark spots on the outside of your cauliflower, remove them first with a sharp knife.  Next, you want to remove the leaves and stem.

cut leaves off

Next, you will cut the whole head of cauliflower into quarters so that you can remove the internal stem.  Rinse the quarters with water, place them on a paper towel and pat dry. I prefer to use just the florets, but you can cut off just the bottom of the stem and use the internal stem if the cauliflower is fresh and tender. Your choice. Note: Raw cauliflower can have a stinky smell when you chop it, just like broccoli. Don’t be alarmed.

quatered cauliflower rice

florets cauliflower rice

Now, it is time to chop up the florets in your food processor. I used the “Pulse to Chop”button. This allowed me to control the size of the “rice” grains. I pressed the button 3 times, checked the size, then pressed the button a few more times until the size was just right. Depending on how small you chop the cauliflower, you may be making cauliflower couscous, but that’s up to you. Tip: if you do not have a food processor, you can use a cheese grater/box grater using the side with the larger holes.

before chopped cauliflower

pulse chopped cauliflower

After the cauliflower was chopped up to rice size, I knew that I only wanted to make 2 cups worth, so I put the rest of the rice in sandwich bags so that I could freeze 1 cup portions (packed down in the cup measure).  I usually freeze these portions for up to 3 weeks.  When I cook these portions, I will take the bag out of the fridge for about 5-6 min and let it sit at room temperature to unthaw a bit before cooking.

bagged cauliflower rice

Now, it’s time to cook! I added 1 tablespoon of olive oil and a handful of chopped onion to my medium sized skillet and turned the heat to medium. You can also use butter or coconut oil if you prefer. If you love buttered rice, I suggest that you use butter. Let the oil/butter and onion cook for about 1 1/2 minutes.  Cook the mixture for 5-9 minutes depending on how tender you want the cauliflower rice.  You’ll need to stir it while it cooks and taste a little to check for tenderness you are looking for.  I cooked this batch for about 6 minutes because I like my rice a bit firm.

cooking rice

Here is the finished product with chicken breast on the side.  Sprinkle with salt and pepper to your taste.  You can also add things like green onion, sautéed mushrooms, herbs, etc…just as you would with rice.

cauliflower rice

Paleo Egg Muffins with Ham and Bacon

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egg muffin finishedEgg Muffins are awesome for breakfast! If you are focused on Keto, Paleo, Grain-free, Clean or Low Carb eating, you definitely want to try making these.  They can be made pretty cheaply with a variety of ingredients. Left over protein or veggies from yesterday’s dinner or lunch are perfect for egg muffins. I love using spinach, mozzarella, herbs, mushrooms, onion, broccoli, low sodium sliced turkey, bacon, chicken breast and turkey sausage. My family loves them. Whip up your own recipes and make them to fit your taste. Alter the calories by using lean meat, egg whites and lots of veggies.  Add fresh herbs, dried herbs/spices, salt, etc for more flavor. (Full recipe at the end of this post)

Calories, Protein and Carbs: The serving size is one muffin. The way we’ve made this recipe, you get approx. 144 calories/11 grams of protein for the bacon cups and 120 calories/13 grams of protein for the ham cups. Carbs will depend on your ingredients.  This recipe has about a gram of carbs per serving…depending on how much onion is in the serving. (Fat: one whole egg has 4.9 grams of fat.)

We were inspired by Oh Snap Let’s Eat‘s recipe for Baked Ham in Egg Cups. We started by trying out these Reynold’s baking cups.  The thought was that it may have been easier to remove than baking right in the pan, which we did in the past.  The eggs really stick to the sides of the pan and it is messy, so we thought this might be a great solution. You can use a non stick spray, olive oil or coconut oil as well.

egg muffins foil cupsThe aluminum cups worked OK…but I think I’ll keep looking for a better solution.  The muffins stuck to the inner paper liner, so it was only a little bit better.  However, the foil helped the mixture to cook very well, especially the bacon.  That was a plus.  If you have silicone baking cups, I’m pretty sure they would work very well. I’m going to try porcelain ramekins next.

For the egg mixture, we used; One egg per cup = 12 eggs.  Green onion = 2 tablespoons chopped.  1 tablespoon of oregano. Salt and pepper to taste.  Meat: 3 slices of bacon and 9 slices of ham.  That’s all…very simple.

The first step is to mix your eggs with the veggies, herbs, spices, cheese and other ingredients you choose.  It’s like whipping up a large batch of scrambled eggs.  Next, turn on your oven and set it to 400 degrees. Side Note: You can also drop whole eggs into the cups if you prefer.
egg muffins mix

Moving on, we added the ham and bacon into the muffin tins.

egg muffin bacon

Then, we used a 3/4 cup measuring cup to ladle in the egg mix into the cups.  We didn’t put a full 3/4 cup in each one…we just used it as a guide.  Don’t full the cups to the top because the mix will rise while it cooks.  Add too much and could be scraping egg out of your oven for a few days.

egg muffin prep

This is what the egg muffins looked like before cooking.  Cook for 15 minutes at 400 degrees.

egg muffin before cooking

Here is what they looked like fresh out of the oven.  Issue: We had to cook them a bit longer than we did when we used only ham because the bacon was so thick.  So, I would recommend doing either sandwich meat or bacon, not both at the same time, to avoid this.  You could of course remove the ham muffins and keep cooking the bacon ones.  Perhaps I should have done that…but I’m scatter brained when I cook in the morning. The hunger takes over.  😀  Also, you’ll need to cut into one of the muffins to make sure that the egg has cooked through. If you add a lot of wet ingredients like tomato or crab meat, it could take longer to cook.

egg muffin fresh out of oven

Freeze and Eat: Egg muffins can be frozen for 3-4 weeks (depending on the ingredients), so you can make a couple days worth to heat and go to save time.  Let them cool down before prepping them to be frozen.  Wrap them individually with plastic wrap and then put them in a freezer bag.  Microwave to reheat or let them thaw overnight in the fridge and re-warm in the oven in the morning. (Of course you need to remove the plastic warp before reheating.)

Paleo Egg Muffins with Ham and Bacon
Recipe Type: Paleo, Low Carb, Grain-Free
Cuisine: Breakfast
Prep time:
Cook time:
Total time:
Serves: 12 servings
Delicious egg muffins can be made to fit your taste.
Ingredients
  • 12 whole eggs
  • 2 tbsp chopped green onion
  • 1 tbsp oregano
  • Salt and pepper to taste
  • 3 slices of thick bacon
  • 9 slices of low sodium ham
Instructions
  1. Pre-heat oven at 400 degrees.
  2. Mix eggs, onion, oregano, salt and pepper in a large bowl. Mix as you would scrambled eggs.
  3. Prepare muffin baking tray. Use liners, butter, coconut oil or cooking spray.
  4. Add meat to each cup.
  5. Add egg mixture to each cup. Do not fill to the top as the mixture will rise when cooked.
  6. Put the muffin tray in the oven for 15 minutes. Thick bacon may require 1-2 additional minutes.
  7. Take the tray out and cut through a muffin to see if they are fully cooked.
  8. Let the tray cool for at least 1 minute before removing the muffins.

 

What is Tabata?

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what is tabataImagine that you could give your body an exercise makeover with short, 4 min workouts. Thankfully, a type of high intensity interval training called Tabata makes it possible. HIIT training has been all the rage lately and with good reason. It’s exciting, the workouts can be relatively short and many people feel that it delivers results more quickly.

High intensity interval training can be found as classes in almost any gym. It’s a part of a lot of “Crossfit” style workouts and it can be found in Workout DVD programs, like Insanity. Tabata is equally, if not more, effective and can be done in less than a ¼ of the time of an average CrossFit workout.

History of Tabata

Tabata is named after Dr. Izumi Tabata of Japan. Dr. Tabata is a researcher and a physician that focused on a particular study involving high-intensity interval training. The doctor discovered one very effective method involving a 20/10 8 rep workout. This means the person worked out to their maximum limit for 20 seconds, followed by 10 seconds of rest. This is repeatedly in 8 reps for a total of 4 minutes.

Dr. Tabata’s theory proved to be extremely successful, with his study participants achieving a 28% increase in their anaerobic fitness level in just 6 weeks. Participants who did traditional moderate exercise spent an additional 1,680 minutes training yet they didn’t achieve anywhere close to the same success.

Tabata set out to show this with a simple experiment. One group of moderately trained students performed an hour of steady cardiovascular exercise on a stationary bike five times a week. The other group did a 10-minute warmup on the bike, followed by four minutes of Tabata intervals, four times a week – plus one 30-minute session of steady exercise with two minutes of intervals.

The results were startling. After six weeks of testing, the group following Tabata’s plan – exercising for just 88 minutes a week – had increased their anaerobic capacity by 28% and their VO2 max, a key indicator of cardiovascular health and maximal aerobic power, by 15%. The control group, who trained for five hours every week, also improved their VO2 max, but by 10% – and their training had no effect on anaerobic capacity. [source]

This research further cemented the power of high intensity interval training.

Benefits of Tabata Training

Any person, fit or not, young or old can make Tabata work for them because maximum effort is relative. What that means is that giving 100% for someone who has a knee injury may be different than someone who doesn’t, but both can find intense, safe exercise that could be put into the Tabata model.

The trick to getting all these benefits is the level of intensity. To do a Tabata, an exercise developed in the ’70’s for Japanese Olympians, all you have to do is pick a cardio activity such as running, jumping rope, or biking and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat seven more times. And when I say “as hard as you can go,” I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die. – Shape Magazine

Here are just 5 benefits Tabata training delivers:

  • Protects from Injury Caused by Chronic Exercise

Chronic exercise, or repeatedly exercising in strenuous ways on a regular basis, can cause injury to even top athletes. The human body is capable of marvelous things, but even the healthiest person can develop injuries from strain related to excessively working out. Though Tabata is very high in intensity, its short duration is ideal for preventing injury.  Now, that is not to say that injury won’t happen.  You can get injured just walking off of a curb, so you still have to be careful when you are working out with high intensity and practice good form.

  • Gives Busy People a Superior Workout

One of the most common excuses for not working out is, “I don’t have the time”. While almost everyone has too manage their time wisely, there really is no reason you can’t do a short Tabata workout. After all, who doesn’t have 4 minutes?  You could break your workout into AM and PM to have more time for more than one 4 min round.

  • Burns More Fat in Less Time

High intensity interval training burns more fat and delivers results more quickly than traditional training methods. You can put all your effort into a few minutes of high-paced exercise rather than 1/2 hour of low to moderate exercise. HIIT training, like Tabata may help you reach your goals much more quickly while also saving time.

  • Helps People Overcomes Plateaus

A common problem on many weight loss journeys is hitting a plateau that makes you feel like nothing can get you over the hump. Tabata is perfect for jumpstarting your weight loss or muscle gain.  Throw a 4 min Tabata workout into your current workout mix to shock the body and challenge yourself.  Test it out.  There are not promises, but it just may do the trick.

Tabata is a very beneficial addition to most any workout regimen. A bonus advantage is how easy it is to start this training.

Ideas to Get Started

You don’t need to be a pro in the gym to add Tabata to your routine. Keep “20 seconds max effort/10 seconds rest” structure in mine and you can really do whatever exercise you choose for the 20 seconds that you want. Just make sure it’s in a safe but intense range. Some ideas include:

  • Sprinting
  • Jump Roping
  • Pushups
  • Pull Ups
  • Squats
  • Lunges
  • Bicep Curls
  • Burpees
  • Jumping Lunges
  • Bicycle Sprints
  • Mountain Climbers

Don’t forget to warm up for at least 3 minutes and take the time to cool down properly. Stretching during your cool down is very important to ensure you don’t wind up unnecessarily sore the next day.

If you enjoy working out in a gym you may want to see if you can find Tabata classes in your area. If this isn’t an option, you can look on YouTube or do a Google search to find videos to work out along with in the comfort of your own home.

Tabata training can be a ton of fun and a refreshing, albeit exhausting, way to change to your routine. Regardless of whether you are a long-time gym member or brand new to structured workouts, Tabata could help you achieve the goals you have set for yourself.

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

Simple Cilantro Turkey Fillets

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simple cilantro turkey filletsThis is the first recipe of many as we commit to bring you more recipes this year.  Personally, I love simple recipes that don’t make you jump through hoops and this one is very straight forward.  It will work for folks who are eating clean, eating Paleo, eating low carb, etc.  You’ll find all the ingredients and directions below.

I decided to whip these up for a dinner option that I could have over a big salad. It’s versatile so I also cut up the fillets and added them to flour tortillas for lunch with lots of fresh veggies and some mango salsa.

cilantro turkey fillets
Fresh ingredients make a difference

Turkey Breast Fillets are great because you get lean protein that’s already broken down into reasonably sized pieces.  There are lots of options for this cut of meat. For example, you can have it with veggies, cut it up and add it to your salad or chop it up for soup.  Three oz of turkey fillet gives you 130 calories, 2 grams of fat (.5 grams of saturated fat), 0 carbs and 26 grams of protein.

cilantro turkey fillet recipe
Juicy and savory turkey goodness.

I love the taste of cilantro, but it also has antioxidant properties and is heart healthy. [source] I think you will find a lot of flavor in this recipe. Enjoy.

Simple Cilantro Turkey Fillets
Recipe Type: Clean, Paleo, Low Carb
Prep time:
Cook time:
Total time:
Serves: 4 servings
Ingredients
  • 1 lb fresh turkey fillets
  • 3 tbsp fresh chopped cilantro
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp pepper
  • Salt to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. In a small bowl, add the olive oil, lemon juice cumin, coriander and pepper, then stir. Then add the cilantro to the same bowl and coat with the mixture.
  3. Sprinkle the turkey fillets with salt on each side. Salt to your taste.
  4. Place the turkey fillets in a small or medium sized baking dish.
  5. Spoon the mixture of cilantro, spices, oil and lemon juice on top of the pieces of turkey in the dish. Don’t worry about flipping them over on the other side
  6. Cover and bake at 400 degrees for 25-30 minutes or until a meat thermometer reads 170 degrees. Check at 25 minutes to prevent overcooking.
Serving size: 4oz Calories: 181 Fat: 6.7g Carbohydrates: 1g Protein: 35g

 

Body Weight Burn Workout Circuit

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This workout is designed to let you use your own bodyweight as resistance. I’ve included videos of the moves below so that you can see proper form. I suggest 30-45 seconds rest between exercises…but rest more if you need to.  Break up the moves and modify the moves if you need to.  For example, if you can’t do 10 pushups in a row, do 2 sets of 5.

This is a circuit workout, so you can do one round or repeat several times (2-3) to make it a full workout or just add one round to your normal workout. Do this circuit at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you are pregnant or have recently had surgery.

60 Seconds Run or Walk in Place
10 Pushups
30 Squats
60 Seconds Run or Walk in Place
30 Calf Raises
16 Mountain Climbers
60 Seconds Run or Walk in Place
30 Second Plank with leg lift (15 seconds ea. leg)
24 Side Lunges (12 ea. leg)

body weight burn circuit

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.