Avocado Pea Guacamole Dip

Love guacamole? To afraid to make it because you will end up eating all of it in one sitting. This recipe taste like the guacamole that you love with out all the fat.

Makes about 4 cups: Serving Size about 1/2 cup

Calories Per Serving: 63
Total Fat: 3.9 g
Total Carbohydrates: 6.6 g
Fiber: 3.1 g
Sugar: 1.7 g
Protein: 1.8 g

Ingredients:

• 1 cup Peas
• 1 avocado
• 1 Clove Garlic, minced
• 1/2 small onion, chopped
• 1 medium tomato
• 1/4 cup chopped cilantro
• 1 tsp cumin
• 1 tablespoon black pepper
• 1 tsp crushed red pepper

1. In a food processor, combined all ingredients. Blend until smooth. (If you have a small processor then start blending and adding one ingredient at a time.)

Healthy Grown up Fish Sticks w/ Homemade Tartar Sauce

Love Fish Sticks when you were younger? This is one of my favorite Grown up Makeover Foods. Baked Crispy that everyone will love and served with Non-Fat Tartar Sauce. Side dish of saute veggies.

Ingredients:

• 2 cups Fat Free Buttermilk
• 4 cups Whole Wheat Bread Crumbs
• 1 cup grated Fat Free Parmesan Cheese
• 2 fish fillets, cut into strips

1. Soak fillets in buttermilk for two hours in the refrigerator.
2. Preheat oven to 375 degree. 
3. Combined bread crumbs and cheese. (sometimes I like to add crush red pepper flakes)
4. Toss fillets in crumbs until well covered. Place on a greased pan. 
5. Cook for 10 minutes.
6. Take out and with a spatula carefully flip. Put back into the oven for 10 minutes or until crispy. 
7. Remove from oven and carefully take off each stick. Allow to cool on a serving plate. (You want to remove as soon as you take them out to prevent sticking) 

Side Dish: Saute: 1 cup Mixed Veggies-2 tablespoon Olive Oil-1 Clove Garlic, minced-Salt and Pepper to taste

Tartar Sauce:

Ingredients:

• 1/2 cup Fat Free Mayo
• 1 small onion, diced
• 1 tablespoon pickled jalapenos, diced
• 1 tablespoon relish

 Combined all the ingredients and ENJOY!!

Day One Workout

October 3- Legs and Abs
Without a doubt in my mind cardio is my least favorite. So today I decided to get one of those days out of my way by doing some before and after my lifting workout. 

• Warm UP
• Bike-15 minutes
• Shoulder Super set- Warm-up 
• Band Pulls- 25 reps x 2
• Side Pull-in: elbow bent
• Side Pull-out: elbow bent
• Push ups- 10 reps x 2
• Legs
• Barbell Squats 15, 12, 10, 8, 6
• 15 being the lightest weight or warm up weight *Shouldn't be hard.
• Gradually add weight *6 should be tough, but not to straining. 
• Leg press 10 x 3
• Quad Extension 15 reps x 3
• Hamstring Extension 15 x 3
• Sumo Dumbbell Squat 10 x 3
• Bent Over Dead lift 10 x 3
• Walking Lunges- 12 x 3
• Glute Press 15 x 3
• Standing Calf Raises 15 x 3
• Sitting Calf Raises 15 x 3
• Cool Down
• Bike-15 minutes
• Shoulder Super set- Warm-up 
• Band Pulls- 25 reps x 2
• Side Pull-in: elbow bent
• Side Pull-out: elbow bent
• Push ups- 10 reps x 2

Chicken Beer-Curry Stew (Low Calorie-Low Fat-High Protein)

Love this Curry/Beer combination! It taste amazing as well as being really good for you! 8.5 g of PROTEIN in one serving! Low Calorie! You can substitute the sweet potatoes for brown rice!

About 8 servings: 146 g
Calories per serving: 85 g
Total Fat: .8 g
Total Carbohydrates 8.8 g
Fiber: 2.1 g
Sugar: 2.9 g
Protein 8.5 g


2 cooked chicken breast
1 bottle light beer
1 large sweet potato, cubed
1 tablespoon curry powder
1 tsp paprika
1/2 onion, yellow
1 large green pepper
1/2 large red pepper
1/2 cup thinly sliced cabbage
1 tsp cumin
1 tomato
1 tablespoon red pepper flakes
1 clove garlic

1. In a large sauce pan, bring 1 bottle light beer and 3 cups of water to a boil. Add in cubed sweet potato. Cook for about 5 minutes.
2. Add in curry powder, paprika, cumin, and chicken. Turn down to low heat. 
3. In a medium sauce pan, saute green pepper, red pepper, cabbage, onion, and garlic in non fat cooking spray.
4. Add in chopped tomato to the potatoes. Add other saute veggies and gently fold in. 
5. Cover and let simmer for 10 minutes. 
6. Serve and ENJOY!!

Healthy Eating and Fitness- My new plan!

I have always been pretty healthy, but have never taken it to the next level of total body balance. I have a horrible sweet tooth and an inconsistent workout pattern. So, I have decided that to set a goal and begin a plan of a journey to total fitness and health. Each day, I will put up a workout plan and a daily food log. With the daily food log, I will post my recipes for the day also.


Goals

• Fitness
• Lift weight five days a week
• Do cardio at least two days a week
• Stretch 7 days a week
• Food Plan
• Eat five times a day- three meals and two snacks
• Drink 8 oz of water each meal
• Drink Green tea in the morning instead of coffee
• Limit add sugar
• Eat 20+ protein with every meal
• Get at least 35 grams a fiber a day
• Limit all processed foods
• 1 cheat meal a week
• Take a daily vitamin and omega 3(or get this through olive oil, flax seed, etc.)

Day One Begins Today!!!

Chocolate Chip Applesauce Cookies- LOW FAT

Low Calorie, low Fat cookies that you will love! My favorite Cookie to make without the guilt what so ever.

The recipes make about 24 cookies.
Calories Per Cookie:113
Total Fat: 2.4 g
Total Carbohydrates: 20.8 g
Fiber: .6 g
Sugar: 11 g
Protein: 2 g

1/2 cup Apple Sauce
1/2 cup brown sugar
1/2 cup white sugar
1 egg
1 tsp vanilla
1 tsp salt
1 tablespoon baking soda
2 1/3 cup all purpose flour
1 cup chocolate chips

1. Preheat oven to 375 degrees.
2. In a medium bowl, combined apple sauce, brown sugar and white sugar on medium speed with an electric mixer for 2 minutes. 
3. Add egg and vanilla, mix for 2 minutes.
4. In a separate bowl mix together flour, baking soda and salt
5. Fold in flour mixture slowly.
6. Add in chocolate chips.
7. Bake for 8-10 minutes.
8. Cookies should be light golden brown. Let cool on a cooling rack for 5 minutes. Enjoy!

Tomato Basil Turkey Sandwich

Love this Quick and Easy Sandwich!!!

• 2 slices of Whole Wheat Bread
• 2 leaves lettuce
• 3 slices of turkey
• 1 tomato
• 1 tablespoon olive oil
• 1/2 clove minced
• 1/4 cup of tomato paste
• 1/2 tsp Basil
• 1/2 tsp garlic powder
• 1/2 tsp oregano

1. In a small sauce pan over medium heat, add tomato paste, basil, garlic powder, oregano. Bring to a boil. Turn off the heat and set aside. 
2. In a large sauce pan over medium heat, heat olive oil, but make sure it doesn't burn. Add in garlic. Saute garlic for 1 minute. Add slices of bread. Cook until brown and flip. Brown other side and remove from pan.
3. Time to assemble, spread tomato paste on both slices of bread. On one slice lay lettuce down. Then tomatoes. The turkey. And then the last slice of bread. (I like to add green pepper sometimes)
4. Enjoy!!!!!