Meal Preparation

"if you fail to plan, you're planning to fail."

Planning your meals requires that you also plan your grocery shopping. Stock up only on quality sources of Protein, Carbohydrates, Fruits, Vegetables and other essentials.

Eat six small meals a day, one every two to three hours; eat a portion of Protein and Carbohydrates with each meal; add a portion of Vegetables to at least two meals daily; consume one tablespoon of unsaturated oil daily or three portions of salmon per week; drink at least 10 cups of water a day; use protein shakes/meal replacements if necessary, to make sure you're consuming optimal levels of nutrients; and once a week, on your free day, eat whatever you want.

Protein Pancakes

Protein Pancakes make breakfast a dessert!

1 Cup uncooked whole-grain oats (non-instant)
6 Egg Whites
1 Cup fat-free Cottage Cheese
1/4 Teaspoon Vanilla Extract
1/4 Teaspoon Ground Cinnamon
2 Packets sugar substitute
1/2 Cup sugar-free Maple Syrup
1/4 Cup Mixed Berries

Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat. In a blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon and sugar substitute. Blend on medium speed until smooth, about 1 minute.

Pour batter, about 1/4 cup at a time, onto hot skillet. Cook pancake until bubbly on top and dry edges, about 3 minutes. Turn and cook other side until golden brown, about 2 more minutes.

While pancakes are cooking, microwave maple syrup until warm, about 20 seconds.

Place a portion of pancakes on 2 separate plates. Top with warm maple syrup and mixed berries. Serve and Enjoy!
Serves 2 - Bill Phillips -

Chicken Marsala

2 teaspoons Olive Oil
1 cup Fresh Mushrooms Sliced
1 pound uncooked skinless, boneless, Chicken Breasts (four 4 oz. pieces)
1 teaspoon dried Thyme
1/2 teaspoon Salt
1/4 teaspoon Black Pepper
1/2 cup Marsala Wine
1 1/4 cup Beef Broth, reduced sodium, divided
1 1/2 teaspoons Cornstarch

Heat oil in a large skillet over medium-high heat. Add mushrooms and sauté until tender and releasing liquid, about 5 minutes.

Meanwhile, place chicken on a plate and season both sides with thyme, salt and pepper. Move mushrooms to outer edge of skillet once cooked. Place chicken in center of skillet and sauté until golden, about 2 to 3 minutes per side.

Add wine to skillet; simmer 1 minute. Add 3/4 cup of broth and simmer, uncovered, until chicken is tender and cooked through, about 8 minutes.

Dissolve cornstarch in remaining 1/2 cup of broth in a small bowl; add to skillet. Simmer until sauce thickens, stirring constantly and incorporating mushrooms into the liquid, about 1 minute. Serve chicken with mushroom sauce spooned over top. Yields about 3 ounces of chicken and 1/3 cup of sauce per serving.

I renovated Chicken Marsala by:
Reducing the amount of oil used to saute the chicken.

Thickening the sauce with reduced-sodium beef broth which is low in calories and typically fat-free as well. Enjoy!

Post Holiday Workout -Circuit Training-

Post holiday workout-Try this training circuit to replace your cardio. Train your largest muscle groups without cardio going from one exercise to another without resting, 20 reps each repeat about 4 times. This circuit will jack-up your metabolism and blast away the extra calories consumed during the holiday.

Body Weight Pull-Ups (Assisted if needed)

Standing Overhead Alternating Shoulder Press

Body Weight Prisoner Squats

Push-Ups

Body Weight Crossover Lunges (hands behind head)

Repeat 4 X's

Three-Day Diet for a Six-Pack Stomach

Loop this eating plan for six days of sensible eating. Loosen up a bit on day 7 and enjoy one portion of your favorite food.
*Diet designed for women who are trying to blast away abdominal fat* Three day sample eating plan.

Day 1
Breakfast: 4 scrambled egg whites cooked with chopped bell pepper, onion and 4 oz cooked potato, cubed.

Snack: Protein Shake with strawberries

Lunch: 3 to 4oz baked chicken over large mixed green salad. Olive oil & vinegar

Snack: 1/2 cup plain, low-fat yogurt mixed with wheat germ.

Dinner: 3 to 4 oz. Grilled Salmon, 1 cup Broccoli and 1/2 cup Brown Rice

Snack: Apple and 1 oz. cold chicken.

Day 2
Breakfast: 1 Cup plain, low-fat yogurt, 1/2 cup Berries and 1 Slice Whole Wheat Toast.

Snack: 1 Small Apple and 1 oz unsalted Almonds & Walnuts.

Lunch: 4 oz. Tuna over Mixed Greens with 2 Unsalted Brown Rice Cakes.

Snack: 2 Egg Whites cooked with 1/3 cup Whole Oats, with Vanilla and Sweetener to taste.

Dinner: 3 oz. Cooked lean ground Beef with 1/4 cup Tomato Sauce served with Baked Potato.

Snack: 1/2 cup cubed Melon.

Day 3
Breakfast: Omelette made with 4 Egg Whites and 1 Cup Cooked Oatmeal.

Snack: 1/2 Cup Yogurt and 1/2 Banana.

Lunch: 3 to 4 oz. Oven-Roasted Turkey Breast, 1 Cup Cooked Spinach, and 4 oz. Cooked Sweet Potato.

Snack: 1 Apple with 1 Tablespoon Almond Butter.

Dinner: 3 to 4 oz. Chicken Stir-fried in 1 tsp. Olive oil with 1 to 2 cups of mixed Vegetables, served over 1/2 cup Brown Rice.

Snack: 1/2 Grapefruit