Omeletes To Go

Hey everyone!

I know everyone has busy schedules and myself included. One of the biggest problems with staying on track for most people is having time to cook and prepare themselves for the day. This recipe totally helped me out and still totally do. It's totally an omelet on the go!

What you need:
Muffin Tin (I use a bigger muffin tin. This way I can make 6 meals with it)
Cooking Spray
Egg Whites
And...what ever you'd like in your omelet!

Pre heat your oven to 375. Spray down your muffin tin with cooking spray. Since I use the bigger tin so I can fit 3 egg whites in 1 cup. I made veggie omelets so I added in chopped mushrooms, onions, peppers, garlic and spinach.

Pop these guys in the oven for about 20-25 mins depending on your oven. I usually watch for the edges to turn brown. You cook these up and you'll have breakfast for a week : ) You can make different ones in each cup. The possibilities are endless!

Portobello Pizza

This is one of my favorite recipes Max makes for me. Since I'm a pizza lover he found a great way for me to still have pizza even when it gets close to competition. He's a lifesaver!!!!

Ingredients:

Large Portobello Caps
grape/cherry tomatoes
Sun-dried tomatos
Basil
Low-fat/Veggie Slice Cheese


Preheat your oven to 375. Start by gutting your mushroom caps. I use a spoon to make them little bowls.

Put a rack on a cookie sheet that will keep them off the cookie sheet and place them caps up.

Tomatoes:

Cut your grape/cherry tomatoes in half and slice up your sun-dried tomatoes. Place them on a separate cookie sheet sprayed with cooking spray. Roast both the caps and tomatoes for about 7-10 minutes depending on your oven. Try to keep an eye on them to make sure you don't burn them.

Remove both cookie sheets and mix tomatoes together. Flip caps over and spoon tomato mixture into the caps. Slice up your basil and add as much as you'd like to the mini pizzas. Sprinkle your cheese over top and pop these bad boys back into the oven just to melt the cheese. This usually takes about 8 minutes for the Veggie Slice Cheese. Unfortunately, I'm unsure on the low-fat cheese so just keep an eye on them.

Enjoy everyone!

All we are saying is give fats a chance!

So many times I see people's nutrition logs or chat with them about different options for food and I hear, "But it was low fat." Eck! Low fat doesn't mean it's good for you. It's the same idea for organic foods. Just because it's made organically it doesn't mean that it's healthy or going to help you reach your weight goal. Since the hype of "Low fat" has come around obesity rates in the US have doubled. People have been taught for years now that fat is a bad thing. They have also embraced the thinking that if it's low fat I can eat more of it. We need to change this way of thinking.

Firstly, there is good fats and bad fats. Good fats are monounsaturated and polyunsaturated fats. These good fats help with your heart, cholesterol and well being in general. The other great thing about these fats is they will help you stay full longer. You body processes these fats at a slower rate. Therefore, you'll take in less calories. Some examples of monounsaturated fats are avocado, canola oil, peanut oil, nuts, sesame oil. Some examples of polyunsaturated fats are pumpkin, sunflower or flax seeds, fatty fish and tofu.

Bad fats are trans fats and saturated fat. These fats usually look pretty solid at room temperate and increase disease and increase cholesterol. Saturated fat can be found in fattier cuts of red meat, whole-fat dairy product and butter. Trans fats are mostly found in processed, sugary and packaged foods. The best way to stay away from trans fats is, the closest the product is to it's natural form the better.

If I could put this in a dorkier analogy, the "bad fats" are the dark side (being that they solidify at room temperature). The "good fats" are Jedi's (being that they are more clear oils).

Some easy ways to switch from the dark side is:

-Cooking sprays while cooking or canola oil instead of butter
-Switching to lower fat dairy products
-Leaner cuts of meat or switching to chicken or fish
-Limit fast food intake
-Bake, grill or broil instead of frying foods


Now that you're armed with some more knowledge let's see how amazingly you'll do in switching over your nutrition and reaching for those healthier goals.

Go get 'em!

Chocolate Peanut Butter Power Truffles

Here is a quick and easy way to get in protein, good fats and some starch. These are great for quick on the go meals and breakfast. You can use any protein powder you'd like but I was making this batch specifically for the ladies I train and use the protein powder the studio endorses. These can be made totally Vegan by using Vega Protein Powder. I myself prefer the Vega Sport Chocolate flavor. Yum!

Ingredients:

Dymatize Elite - Whey Protein Isolate - Gourmet Vanilla, 8 scoop
Organic Quick Oats, 2 cup
Teddie - Super Chunky Old Fashioned All Natural Peanut Butter, 5 tbsp
Blue Diamond - Unsweet Vanilla Almond Milk-Net Carbs, 1 cup

Coco Dusting:
Generic - Unsweetened Coco Powder, 4 tbsp
Truvia - Nature's Calorie- Free Sweetener - 1 Packet, 3 packet

Directions:
Mix Protein with Oats in a large bowl. Add in peanut butter and almond milk. The mixure will get pretty gooey. In a small bowl mix together Truvia and Coco Powder. Using a tablespoon scoop out protein mix and roll, by hand, into ball. Drop into coco powder mixture and cover ball. Place on a cookie sheet covered with parchment paper and put in fridge. These little treats will be ready for you when ever you'd like : )

Nutritional info.... serving size is 3 truffles and this recipe makes 14 servings.
Per Serving: 148 calories,12 grams of carbs, 5 grams of fat,17 grams of protein