Good Morning Everyone,
Here’s my breakfast from the new book Extreme Transformation by Chris & Heidi Powell. It was delicious.
Cinnamon French Toast
1 whole egg (2 eggs for men)
1 tablespoon unsweetened almond milk
Dash of cinnamon
2 slices low-sodium Ezekiel Sprouted Grain Bread
¼ cup low-fat cottage cheese (½ cup for men) (low sodium)
Vanilla stevia drops for sweetness
¼ cup berries
2 tablespoons sugar-free syrup
Spray a pan or skillet with cooking spray and place on medium heat.
Beat the egg, almond milk, and cinnamon together in a shallow dish.
Dip both slices of the bread into the mixture, coating both sides.
Place on the skillet and cook until the bread is brown on both sides.
Mix together the cottage cheese and stevia drops.
Top French toast with sweetened cottage cheese, berries, and syrup. Enjoy!
Women: 295 cals; 6g fat; 39g carb; 21g protein
Men: 400 cals; 11g fat; 42g carb; 33g protein
Hope you’re all doing well. I went to work today and I thought I’d show you what I brought with me. Yesterday I bought some new thermos containers that are stack-able and I also bought collapsible cutlery…LOL They were too cute and I got them in my favorite color…purple.
I’m sick with a cold & dry cough, so for lunch I made lentil soup and I had some canned sliced peaches that are packed in water.
Dinner: Is grilled chicken, feta, cucumbers, olives, grape tomatoes, celery & for dressing I have just balsamic vinegar.
What do you take for lunch ? & dinner?
This was a first for me and it was a great refreshing meal and everyone said it was a keeper.
I had fresh corn tortillas, I made a avocado black bean salsa with a side veggie of roasted asparagus with parmesan.
2 green onions, thinly sliced
1 tomato, chopped
1/2 cup black beans, rinsed
1/2 cup corn
2 avocados, diced
1/4 cup lime juice
1/4 cup cilantro, minced
1 jalapeño, seeded, diced
2 tbsp olive oil
2 tsp chili powder
1/2 tsp cumin
1/2 tsp pepper
1/4 tsp salt
1 pound shrimp, raw, shelled, deveined
For Salsa: Combine green onion, tomato, black beans, corn, lime juice, and cilantro, mix well and set aside.
Make the Shrimp: Heat grill to medium.
Meanwhile, mix the olive oil, chili powder, salt, pepper, cumin, and shrimp in a large bowl.
Stir until shrimp are evenly coated with seasoning.
Grease grill with a wad of paper towels dipped in vegetable oil or non-flammable cooking spray.
Place shrimp on grill and cook until just opaque, about 1-1/2 – 2 minutes per side.
Cover to keep shrimp warm.
Grill the tortillas until warm and slightly charred, about 20 seconds per side. (Or heat tortillas in microwave according to package instructions.)
Spoon avocado salsa generously over warm tortillas, then top with 3 shrimp.
Serve tacos with lime wedges on the side.
I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
Around the world
(keep your core tight)
Bridge Triceps Pullover
Double Rack Squat
Pass Through Lunge
Single Arm Swing
Turkish Get Ups
(side to side)
Single Leg Deadlift
Figure 8 + Squat
(Keep core tight, back straight)
Clean & Press
I hope you all had a wonderful week. My week was very eventful with my kids both being in high school this year.
Today I was on the ball. Brought my kids to school, went straight to the gym, ran some errands and even started the crock pot and made beef stroganoff for the family since I have to work tonight.
I found this today, had to get it. It’s going to be my new food journal.
I truly believe that if you surround yourself with positive people, quotes etc you will have a better response throughout your day.
“The future starts today not tomorrow.”
I had an awesome workout today, I did an hour of kettlebells. I used 25-30 lb bells, talk about getting a full body workout and cardio all in one. I didn’t use the pink bell but its just too cute not to be in the pic. Lol
Traditional tabbouleh is one of my favorite salads, but by replacing bulgar wheat with quinoa it provides more protein, amino acids and is an excellent source of iron and is also low carb and gluten-free.
Quinoa is one of my absolute favorite grains, it has a toasted nutty flavor and slightly chewy texture that makes it great on its own or in a salad.
1 1/2 cup quinoa (cooked)
2 cups chopped fresh flat-leaf parsley
2 cups chopped English cucumber
1 cup chopped green onions
6 fresh mint leaves, thinly sliced
2 tomato, seeded and chopped
1/2 cup sliced black olives
1/2 cup sliced green olives
1 carrot, julienne
1/3 cup lemon juice
1/4 cup extra-virgin olive oil
1/2 tsp salt
1/2 tsp pepper
Rinse quinoa under cold running water. In saucepan, bring 1-1/2 cups water to boil; add quinoa and return to boil. Reduce heat, cover and simmer until no liquid remains, 15 minutes.
Remove from heat; fluff with fork. Transfer to bowl; let cool. Add parsley, cucumber, green onions, mint and tomato.
Dressing: Whisk together lemon juice, oil, salt and pepper; pour over quinoa mixture and toss to coat.
Serve at room temperature or cover and refrigerate for 1 hour. This salad is even better the next day, once the flavors have had a chance to mingle.
(Makes 8 cups.)
Feel free to top it with feta cheese!
Breakfast: I only had one slice because it was so filling plus I had a cup of coffee. This Dempsters Thin is just 45 calories per slice, they’re very thin, that’s why I had made two slices, thinking it wasn’t going to be enough. But I was wrong, my eyes were hungry. I also use all natural, no sugar added Peanut Butter. YUMMY!!!
I had a great workout today Back & Biceps and I made myself a protein shake plus I made a pitcher of unsweetened tea. It’s 64 oz and that’s my goal for today. If anyone is interested in this ice tea maker here’s a link.
Note to self:
30 grams of light feta is 6 grams of protein and 60 calories
1 cup of chickpeas is 11 grams of protein and s 215 calories
I could have 60 grams of feta and have 12 grams of protein and consume 120 calories. I think that’s a better food choice.
For dinner I made steak and cheese subs for the family but my was without the 9′ bun but I had all the toppings and roasted cauliflower on the side.
Toppings were sauteed onions, mushrooms and peppers, mozzarella cheese, tomato, shredded lettuce & pickles.