Sunday, September 30, 2012

Oven Roasted Beets

This is actually the first time I roasted Beets.  My mom used to serve them but I never ate them and I really eat all vegetables.  After coming across this article ( below)  on the internet that I found, I decided to give them a try.  I chose to make fresh beets, but you can buy them in a jar or can. They were so easy to prepare and they are insanely nutritious and delicious.  I ate them for breakfast this morning!  Below are the health benefits of Beets:

You probably rarely think about beets. If people do think about them, most grimace and say, "yuck!" But if you are at all health-conscious, it is time to expand your palette! Not only are beets a great boost to your physical well being and a wonderful source of iron, it has been shown to be an immunity booster and guard against cancer.  Here are 15 great reasons to eat beets:

1. Beets have ZERO trans fat and ZERO saturated fat. They are also low calorie! How's that for a food to satisfy your hunger and have the ability to satisfy a sweet tooth at the same time? You've got to love a food that meets a sugar craving and doesn't harm your body!
2. Canned beets are very inexpensive! Buy them sliced or whole and buying the store brand they will cost about 60 cents or less! Just put a few cans in the refrigerator and next time you are looking for a snack food they will be super cold and ready to eat, no dirty pots, no cooking. Just drain and enjoy with a fork!
3. Beets are high in carbohydrates which means they are a great instant energy source, but unlike processed foods which are high in carbohydrates, beets will energize your body. Beets can be regarded as body fuel.
4. Beets contain sodium, magnesium, calcium, iron and phosperous! They are also considered a fiber food and contain vitamins A and C as well as niacin! You can't beat that!
5. Beets contain folic acid which is necessary for the production and maintenance of new cells. This is especially important for pregnant woman or anyone undergoing physical healing. Many people take folic acid in the form of herbal supplements, but if you eat beets, you won't need to! It is always better for the body to receive it's nutrients and vitamins through food over a supplement because it is like mainlining the natural source into your bloodstream. The benefits are far superior and faster with real food over powder mixes or pills.
6. Studies have shown that beets guard against cancer, especially colon cancer.
7. Medical studies have also shown that including beets in your diet helps protect a body against heart disease.
8. Beets are available all year round! So they are not difficult to find in any produce section if you want them fresh!
9. Beets can be eaten raw or you can boil, steam roast or sautee them. Additionally raw beets can be juiced in a Jay the Juiceman type juicer very easily! But be warned, beet juice is EXTREMELY strong and powerful! If you want to get naturally drunk without alcohol, take a glass of beet juice and see what happens. It is startling! If you want the benefits of beet juice but candle handle drinking it straight up, then mix it with some carrot or apple juice for a milder but still beneficial juice.
10. Borscht, a very popular vegetable soup made of beets is a traditionally loved dish in Poland, Russia, Germany and other Eastern European menus. There are cold and hot Borscht soups and each country varies some of the ingredients, but beets are the one common and main ingredient of this revered and hearty soup.
11. Even the leaves of raw beets have been eaten and useful and beneficial to one's health. The leaves have been known to counter "garlic" breath and in Roman times Hippocrates advocated the use of beet leaves as binding for healing wounds. 

12. Beets being naturally colorful and bright red make an excellent and healthful garnish for artistic presentation of a meal. They also can be made into a number of cold salads for a change of pace meal. Betacyanin is the pigment that gives beets their red color, this pigment is what is responsible for helping to fight cancer. 

13. Beets have been shown to help cleanse the blood, cleanse the colon and strengthen the gall bladder and liver. 

14. There is something called Beet Therapy. Doctors have used it to get rid of tumors and to help people with blood diseases and leukemia. 

15. Some people have used beats to treat and cure boils, abscesses and even acne.
So, after knowing all this, isn't it time to introduce beets into your diet? What have you got to lose? In fact they will even help you lose weight! So, go on and enjoy a couple of beets and spread the word! 

Roasted Beets

Chop off beet greens (you can sauté them or put in fridge for future use) gently scrub and wash beets under running water in the sink, pat dry, drizzle Olive Oil, Sea Salt and Black Pepper over beets.  Place in pyrex pan and cover tightly with aluminum foil.  Make a few slits in foil for venting.  Bake at 400 degrees F for about 45 minutes.  That's it!  When done the skin will peel right off easily.  They are so good you must try this recipe.  Serve cut in quarters and drizzle olive oil and enjoy!

Mini Blueberry Muffins

Try these mini Blueberry Muffins they are so good and easy to prepare.  Great to make ahead of time and freeze for future use, that's what I do.

I love anything mini especially food!  Then you can eat more = )

The Finished Product

The Ingredient List:

2 Cups of Almond Flour
2 Eggs
2 Egg Whites
1/4 Cup of Honey
1/2 Teaspoon Baking Soda
1 Tablespoon Apple Cider Vinegar 
Dash Salt
1 Teaspoon Vanilla Extract
2 Tablespoons Coconut Oil
1 Cup Fresh Blueberries

Preheat oven to 350 F.  Place all ingredients into your food processor (excluding blueberries) until smooth.  Then fold in blueberries.  Spray mini muffin tin with Pam or use foil cupcake liners, fill evenly  recipe makes 24 mini muffins.  Bake 25 minutes, let cool on cooling rack and enjoy!

Wednesday, September 12, 2012

Power Pancakes

This is an oldie but goodie recipe and now is the perfect time of year for pancakes!  These pancakes taste great and are quite easy to prepare.

  I usually eat eggs or a protein shake for breakfast depending on my work schedule.  Sometimes it's nice to switch it up on the weekends when I'm not pressed for time in the morning.  You can make these in advance and refrigerate or freeze for future use.  Here is the recipe.

The Ingredient List:

6 Egg Whites
1 Cup Quaker Old Fashioned Oatmeal
1 Cup of Cottage Cheese
2/3 Teaspoon of Stevia or 2 Teaspoons of Sugar
1 Teaspoon Cinnamon
1 Teaspoon Vanilla
Butter Flavored Pam or Coconut Oil to coat your griddle
*You can add anything you like to the basic recipe.  Blueberries are great!

In a blender blend all ingredients until smooth.  Heat griddle or non-stick pan over medium-high heat, coat pan with Pam or Coconut Oil.  Pour 1/4 cup of batter onto griddle, flip when they start to bubble, cook until golden brown, repeat spraying griddle as needed.  You can top with fresh fruit or natural maple syrup if you like. They are amazing and all natural without processed flour or artificial sweetners, check them out!

Wednesday, May 2, 2012

Power Trail Mix

Power Trail Mix

 If you're looking for a high energy snack loaded with protein and tastes great you will love my Power Trail MixThis is a great homemade snack to enjoy for the upcoming spring and summer months. You can add what ever ingredients you like.  I added lots of mixed nuts, seeds and dried fruit, but you can tailor it to your own preference.

This is a perfect snack to keep in your backpack for a day hike or bike ride now that the nice weather is here.  It's healthy and will keep your energy level high.  I add different types of nuts and dried fruit.  You can be creative and add whatever you like, kids love it too.  I store it in glass jars on my counter but you can also refrigerate for freshness.  Here are some the ingredients I use:

Sunflower Seeds
Pumpkin Seeds
Brazil Nuts

Dried Fruit
Tart Cherries
Banana Chips


Friday, April 27, 2012

Carrington Farms Organic Flax Paks

I love these ready-to-eat packets!  They are so convenient and portable.  Sealed, single serve packets need no refrigeration.  I always buy a big bag of ground flax and store in a glass jar in my fridge, but these are great when I am in a rush leaving back to work.  I always keep a few in my bag.  

They are great to add to your greek yogurt, cereals, salads, fruits, vegetables and or your protein shakes.  I found them at stop and shop in the organic section.  They are a must have!

Flax Seeds are a great source of fiber, lignans, protein, essential fatty acids, omega 3 & 6, vitamins and minerals.  Researchers also believe lignans to have antioxidant properties.  Flax seed has up to 8 times more lignans than other vegetables and grains!

Check out these Carrington Farms Organic Flax Paks Milled Flax Seeds they have a delicious nutty flavor you will love!

Tuesday, April 17, 2012

Chocolate Chip Cookie Makeover

This is a recipe that I pulled out from one of my fitness magazines this month.  I usually set my recipes aside for the weekend when I have time to try them out.  This weekend was my daughter Brittany's birthday so it was a perfect time for a special homemade treat.  

Traditional Chocolate Chips (2) are 237 calories and 12 grams of fat.  They revamped it to (2) cookies 108 calories and 5 grams of fat.  That seemed good, so I decided to try them out for myself.  I read the ingredient list and thought to myself it looked pretty good but of course I would change a few things, and I did.  They turned out awesome, I am definitely making them again! 

Chocolate Chip Cookies ReVamped
Makes 60 Cookies

3/4 cup rolled Oats
1 1/4 cups all-purpose flour (I used whole wheat)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup extra-light olive oil (I used Coconut Oil)
3 tablespoons Butter
1/2 cup sugar (I didn't add white sugar)
1/2 cup dark brown sugar (you can use stevia, I didn't)
1 large egg
1 large egg white
1 1/2 teaspoons vanilla extract
1 cup mini semisweet chocolate chips
(I added 1/4 cup ground Flax Seeds)
next time I'm adding protein powder too =)

Preheat oven to 350.  Spread oats on a baking sheet; toast for 10 minutes.  Remove and turn off oven.  Meanwhile, in a medium bowl, mix flour, baking soda and salt; set aside.  In a large bowl, beat together oil and butter, and sugars with an electric mixer.  Add egg, egg white and vanilla, beating until well combined.  Fold in oats, flour mixture and chocolate chips.  Cover and refrigerate dough for 1hour.
Preheat oven to 350.  Place rounded teaspoonfuls of dough 2 inches apart onto two parchment-lined baking sheets.  Bake, rotating sheets halfway through, for 10 to 12 minutes or until cookies are set and golden brown.  Cool five minutes on sheets; transfer to wire rack and cool completely.  Check this recipe out you will love it!  

Monday, April 9, 2012

Pan Seared Scallops & Steamed Artchokes Plus Brownie Muffins

Tonight I made the best Pan Seared Scallops.  They are so delicious, easy to prepare and totally a power food. Seared Scallops are one of my favorite dishes.  I heated a sauté pan over high heat, added a little olive oil (the pan needs to be very hot) place the Scallops flat side down in the hot pan (don't overcrowd).  Once you place them in the pan don't touch them, you need them to form a nice brown crust.  Flip them in a couple of minutes and thats it!  I added a little Old Bay Seasoning tonight, but you don't have to.  Kosher Salt & Pepper is fine.

I also steamed some artichokes tonight.  I cleaned them first under running water and chopped the end leaves off.  I set them in a pot with some low sodium chicken broth and stuffed with a little fresh parsley.  Normally I would also add fresh garlic, but tonight I didn't.  I covered and simmered them for a few hours until they were tender.  They were amazing!

Ok, last but not least!  I have been dying to try this Brownie Muffin recipe I found on Pinterest.  It's not exactly a Power Meal, but I was very curious if they really tasted good.  Wow!  They were hit!  So easy;  One Box Devil's Food Cake Mix and One Can of Pumpkin!  No Oil, No Eggs Brownie Muffins = Low Calories, HIGH Fiber!  They are insane!  Great for a quick dessert or on Sunday with your cheat meal, please try these!

Thursday, April 5, 2012

Bamboo Water Bottles

This is such a great product I had to share it, Bamboo Water Bottles.  If you're like me you hate drinking out of plastic water bottles or anything plastic, you're going to love this product.  Water tastes so much better out of glass, so when I found these water bottles from Open Sky I had to order a few. This one is so pretty too.

I normally use Nalgene bottles for my workouts everyday, there're great and of course BPA free.  I have a glass lavender skull bottle, but it's not safe for the gym.  I usually keep it in my car and use it at home.  

This Bamboo Water Bottle is such a good idea.  I have been looking for something like this for a while now, and I don't really like the metal canteens.  So if you're looking for a glass water bottle for the gym you might like this one, check it out!

Friday, March 30, 2012

Book Signing-Weeknights With Giada

I finally got to meet one of my favorite Celebrity Chefs, Giada DeLaurentiis Wednesday at Stew Leonard's in Norwalk, CT.  My client Katie who lives in Greenwich, CT mentioned to me that Giada was having a book signing there on Wednesday, so I had to go!  My schedule is usually booked from 8:00 am to 6:00 pm on Wednesdays, but a colleague of mine, Brendan, was more than happy to take over my afternoon schedule.  

I'm a huge fan of Giada's Food Network shows and all of her New York Times bestselling cookbooks. She is definitely one of America's most loved culinary stars.  She is so beautiful in person and really appreciates her fans.

  I love this new cookbook Weeknights With Giada!  This cookbook contains all her favorite tips and go-to dishes- all in her signature style!  In addition to great weeknight recipes are gorgeous color photographs and intimate home snapshots of Giada and her family.  I waited in line for two hours so I had lots of time to go through it =)

I can't wait to try all the recipes.  Everyone looks so appetizing!

Yep here it is signed just for me!  haha!

Thursday, March 29, 2012

Training Split

This is one of my training programs, if you are looking for a new training split/program you might want to try it out. You can add cardio sessions too if you like. I rarely post workouts that I haven't already done. This training schedule is advanced for someone that has already been lifting and understands the exercises and proper form. Check it out guaranteed to jack you up!

Day One - Chest & Back

  • DB Chest Press 4 Sets of 10 Reps
  • Barbell Bent Over Rows 4 Sets of 10 Reps
  • Incline Barbell Bench Press 4 Sets of 10 Reps
  • Pec Dec or Flys 3 Sets of 10 Reps
  • Pull-Ups Wide Grip 4 Sets of 10 Reps
  • Combo Lying Leg Raise/Bench Press

Day Two - Legs & Abs

Warm-up with 50 walking lunges (no weight)

  • Leg Press 4 Sets of 10 Reps
  • Weighted Floor Crunch 4 Sets of 20 Reps
  • Barbell Squats 4 Sets of 10 Reps
  • Leg Extensions 4 Sets of 10 Reps
  • Hanging Knee Raises 4 Sets of 10 Reps
  • Bench Rebounds 4 Sets of 15 Reps

Day Three - Shoulders & Biceps

Warm-up with 7 minutes of Rowing.

  • Seated DB Overhead Press 4 Sets of 10 Reps
  • Lateral Raises 4 Sets of 10 Reps
  • Standing Barbell Raises 4 Sets of 10 Reps
  • DB Front Raises 4 Sets of 10 Reps
  • DB Hammer Curl 4 Sets of 10 Reps

Day Four - Hamstrings/Glutes, Triceps and Abs

Warm-up with 25 Walking Lunges (no weight) followed by 25 close-hand Push-ups

  • Barbell Deadlifts 4 Sets of 6 or 8 Reps
  • Farmers Walk 4 Sets or Laps with Heavy DB's
  • Walking Lunges 4 Sets of 10 Reps with Weights
  • Close Grip Bench Press 4 Sets of 10 Reps
  • Tricep Kickbacks 4 Sets of 10 Reps
  • Floor Crunch Burn-outs 4 Sets of as many crunches possible