Periodically, I will be posting the results of my clients' hard work. These are not before and AFTERS they are before and "now". I do not believe in "after" pictures... It makes it seem like once you take the picture, the journey is over. The truth is, being active and eating right is a LIFESTYLE-- not something that you do just to take an "after" picture. I have a huge amount of respect for ALL of my clients. Each one of them has a great attitude and work ethic, which is evident in their progress pictures and strength gains.

The picture I have included is self explanatory. This client is not just changing the way he looks, he is changing his life and becoming healthier, stronger and and more determined by the day!

Great for hearth health, healthy gut flora, and a natural diuretic are just a few of the benefits of eating asparagus. It is an excellent source of Vitamin K, C, A and packs a healthy dose of fiber.

Now is the time to buy this plant of goodness as it is IN season. The price is right, and the preparation options are endless. Here are a few ideas:

1. Steam the asparagus, squeeze some fresh lemon juice on top and add a sprinkle of both sea salt and pepper.

2.  Add cooked asparagus to an egg white omelet with a handful of low fat cheddar and your other favorite veggies!

3. Saute asparagus (in a bit of water or healthy oil) with mushrooms and chopped onion.

4. Add pre-cooked, chilled asparagus to your salad.

5. Add to your favorite stirfry (broccoli, green pepper, chicken, ....etc.)

 Eat in season. Save money and enjoy fresh/tasty produce. Be creative.

1. Make it YOUR goal. Don’t set a goal based off what your husband, your sister, or your friend want you to do. If you don’t want it, it will only cause frustration.

2. Attainability: Don’t set yourself up for failure. Choose something that can be accomplished.

3. Measurability: “I want to look good” is not measurable. Something like “I want to run 3 miles in 30 minutes”, “I want to be able to fit into the next size down” or “I want to lower my blood pressure with exercise and proper nutrition” are all goals that can be measured.

4. Relevancy: self explanatory.

5. Time Bound: Give yourself a time frame to work for. A goal without a date is nothing more than a dream!

This is my latest, greatest creation!

Cranberry Chicken:

SAUCE:


160 Grams of Cranberries

½ cup of water

¼ tsp Stevia

CHICKEN

5 0z of pre-cooked chicken breast

PREPARATION

1. Put cranberries in a pot on the stove, and pick through to remove soft and/or brown ones.



Add the rest of the ingredients, stir, and bring to a boil on medium-high heat.



Stir frequently. The cranberries will pop, and then release their "gel" -- and the sauce will come together like magic. Cook until the sauce is the consistency you want -- 5 to 10 minutes.

2. Place pre cooked chicken on a plate and top with your home-made cranberry sauce. Enjoy!

250 calories

20 grams of carbs

35 grams protein

Who would have ever guessed that something as simple and unappealing looking as egg whites could make so many healthy, delicious dishes! The egg whites I use are the pasteurized ones in the carton that can be found in your every day grocery store. Here are a few of my favorite things to make with egg whites:

1) Breakfast Cinnamon Egg-Oats: Pour desired amount of egg whites and old fashioned rolled oats in a microwaveable bowl, add stevia, cinnamon and vanilla extract and stir all together. Cook in the microwave for 3 min, stiring at every minute. Enjoy!

2)Yumm-o Omlette: (This is one of my mom's favorites) Spray a frying pan with non stick spray, heat the pan then pour in your egg whites. Once the egg is nearly cooked, add reduced fat cheese, and any combination of  mushrooms, peppers, salsa, chicken, ham, or any other healthy ingredient.

3) Chocolate Eggs- Stir a tbs of cocoa and a dash of stevia into your desired amount of egg whites, pour into a heated frying pan sprayed with cooking spray. Flip when one side is cooked and continue cooking until done. Top with natural peanut butter and/or sugar free maple syrup.

4) Protein Pancakes- Mix together 1/2 cup oats, 1/2 cup egg whites and 1/2 cup of cottage cheese. Place in blender and blend until smooth. Add 2 tsp baking powder, cinnamon and vanilla or maple extract. Cook in heated frying pan with cooking spray. Top with sugar free maple syrup.

Here are two other egg white recipes from my favorite site:

“Chocolate-Covered Strawberries” Protein Shake 

Low Carb Chocolate Meringue 

Check it out!

Nothing make the body happier than a constant flow protein. I have many people ask me how I possible get enough protein into all of my snacks and meals. Here is how:

Staple Protein Ingredients:
- Egg Whites (I buy them in the carton)
- Chicken Breast
- Turkey Breast
- Canned Chicken breast (Maple Leaf brand)
- Canned Tuna
- Fresh Salmon

My Favorite Meals:

1. Egg whites/oatmeal/cinnamon/stevia- mixed all together, then cooked in the microwave for 2.5- 3 min.


2. Chicken breasts(cooked on low for 10 hours in the crock pot with water,lemon juice and Mrs. Dash spice.) with a side of eggplant or zucchini sprinkled with a bit of seasoning salt.


3. Romaine lettuce topped with baked salmon(or: chicken, tuna, canned chicken) and a tbsUdo's Oil.


4. Protein powder (chocolate) mixed with a tbs of natural almond butter and stevia then left in the freezer for 15 min. Tastes like fudge!


5. Tuna mixed with mashed avocado and seasonings, all on top of a bed of romaine lettuce.


6. Cooked spinach with almonds on top with a chicken breast or salmon!




More examples will be on the way :D

Wow, its 2010-- time sure does fly!

It is goal setting season, so here are mine:

• Maintain my over 90 average.
• Continue reading and learning new things, daily!
• Be happy, positive and "myself".
• Complete my ISSA Fitness Nutrition Specialist course in the very near future

HAPPY NEW YEARS!