MastroFitness Food Journal

Everything spinach salad

2011-12-30T12:26:00.000-05:00

Let's face it, most of don't eat enough veggies. You can pre-make salads for the week, just don't put any dressing on them and they will last a few days in the frig. Try various types of lettuce, like spinach and arugula, to get more nutritional bang for your buck. And then load it up with a colorful array of vegetables. Here's an idea for one:

Ingredients:

-Organic spinach

-Organic grape tomatoes

-Reduced-sodium canned black beans

-Canned quartered artichokes

-No-salt-added canned corn

-Feta cheese

-Salsa verde

-Pepperoncini pepper

Tomato, Cucumber & Avacado Salad

2011-11-09T18:56:00.002-05:00

Growing up, we had our own garden. Fresh picked WV tomatoes are the best. The farmer's market ones from NC and FL don't compare. Must be the mountain soil. And this was a classic late summer salad. I've added avocado to this version.

Tomatoes are widely known for their outstanding antioxidant content. Research shows tomatoes can improve bone and heart health.

Cucumbers are known to have a connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.

Avocado is a high-fat food, but the good fats your body needs. Good fats that help keep inflammation under control and help boost your metabolism.

Ingredients:

-1 c cherry tomatoes
-1 medium cucumber
-1 avocado
season to taste

Source: http://www.whfoods.com

Artichoke Tuna Salad

2011-10-20T18:09:00.001-04:00

There really is no way to show canned tuna in a pretty way, but I've been making this for a while. I'm addicted to it. Tuna fish is a nutrient-dense food. An excellent source of high quality protein, tuna are rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Enjoying tuna or salmon just twice weekly may help raise omega-3 levels at least as effectively as daily fish oil supplementation.

Omega-3 fatty acids provide a broad array of cardiovascular benefits and benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.

One medium artichoke contains seven to 10 grams of fiber. For most adults, this much fiber provides about 20 percent to 25 percent of daily recommendations. Artichokes aren't all fiber. One medium artichoke qualifies as a good source (at least 10 percent of the daily value) or excellent source (at least 20 percent of the daily value) of vitamin C, vitamin K, folate, magnesium, potassium and manganese. The beauty of nutrient-rich vegetables like the artichoke is that you get the nutrients and fiber without a lot of calories. The nutrients mentioned above are a bargain at fewer than 65 calories.

Ingredients:

-1 large can of tuna-in-water, drained
-approx. 4 oz. of Fage 0% Greek yogurt
-1/2 can of quartered artichokes
-3 tbsp grated Romano or Parmesan cheese
-black pepper & oregano to taste

Directions:
Mash artichokes in large bowl. Add tuna, yogurt, cheese & spices. Mix well. Serve as a sandwich or wrap or with whole-grain crackers.

Mashed Cauliflower

2011-10-13T17:13:00.000-04:00

I've never been a big fan of cauliflower until now. I've been meaning to make this recipe for some time, and wow, these taste a lot like mashed potatoes! But with fewer carbs and saturated fat. Top with chopped herbs if you like.

Cauliflower is an excellent source of folate and vitamin C. Just three raw florets provide 67 percent of the Daily Value (DV) for vitamin C. That's more than some citrus fruits. The same amount offers 9 percent of the DV for folate. A strong immune system is essential for staving off everything from the common cold to heart disease. So eat up!

Ingredients:

-1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
-1 to 2 tablespoons extra virgin olive oil
-Sea salt and ground black pepper to taste

Directions:

Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve. Serves 4

Nutrition:

Per serving: 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 8g total carbohydrate (3g dietary fiber, 3g sugar), 3g protein

Passion fruit & mango smoothie

2011-10-06T21:44:00.001-04:00

The mango is called the ‘King of Fruits’ and one of my favorites. The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties. Being high in iron, it is said to be very good for pregnant women as well as for people suffering from anemia. It's also believed to be effective in relieving clogged pores of the skin (yay!). The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease. And have been found to be quite helpful in treating acidity and poor digestion. It is being said that the vitamin E present in mango helps hormonal system function more efficiently and thus, boosts sex life (double yay!).

Combined with passion fruit, the large number of antioxidants, including vitamins A,C,E and K, which have been shown to have a huge number of health benefits, makes this one powerful smoothie!

Ingredients:

-3/4 cup frozen mango

-1/2 cup of frozen passion fruit puree

-approx. 1 c non-fat milk

-2-3 ice cubes

Quinoa, Garbanzo Bean, and Cucumber Salad

2011-09-22T20:55:00.001-04:00

Quinoa is easy to make, cooks quicker than brown rice and is a nutritional powerhouse. Quinoa (pronounced keen-wa) contains essential amino acids like lysine and good quantities of calcium, phosphorus, and iron. Its protein content is very high (12%–18%). Unlike wheat or rice, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source, unusual among plant foods. It is also good source of dietary fiber. Quinoa is gluten-free and considered easy to digest. Get some today!

Ingredients:

3/4 cups red quinoa

1 can garbanzo beans (chickpeas), drained

1 cup chopped red cherry tomatoes

1 cup diced unpeeled English hothouse cucumber

1 cup diced roasted red peppers from jar

Dill

1/8 cup white balsamic vinegar

1 tablespoon ground cumin

2 tablespoons olive oil

Eggplant, zucchini, tomato, feta salad

2011-09-15T16:42:00.000-04:00

Roasting a bunch of veggies all at the same time saves you time & energy. Drizzle a little olive oil & crushed garlic over the eggplant, zucchini and tomatoes and bake for about 15-20 minutes. Mix together with the other ingredients and you have 1-2 vegetables servings accounted for the day!

Ingredients:
-Roasted eggplant
-Roasted zucchini
-Cherry tomatoes
-Feta cheese
-Olive oil
-Garlic, pepper, oregano

Total calories: 124

Crab cakes

2011-08-30T16:52:00.000-04:00

Ingredients:

-1, 8 oz. container of lump crab
-1 egg
-1/4 c Panko bread crumbs
-1/4 c chopped green onions
-1 tbsp chopped parsley
-pinch of cayenne
-pepper, oregano (spices of choice)

Directions:

In mixing bowl, combine tuna, eggs, bread crumbs, onion and spices. Shape mixture into 3 patties.
Coat skillet with spray or olive oil. Over medium heat saute patties 4-5 minutes on each side. Serve.

Pumpkin yogurt

2011-06-27T20:59:00.002-04:00

Ingredients:
-1, 17.6 oz Fage Greek Yogurt
-1 can pumpkin
-pumpkin pie spice or cinnamon, ginger & cloves
-stevia

Separate yogurt into two servings. Mix in about 1/2 c pumpkin into yogurt. Add spices & stevia to taste.

Shirataki Noodles (Gluten-free)

2010-09-27T21:33:00.000-04:00

I've been hearing about Shirataki noodles. Been popular in the East for a while. Now the West can enjoy them. They actually do taste like pasta. I was shocked. If you can ignore the um...unpleasant odor...when you first open the package, you'll be pleasantly surprised by the taste. I liked the "spaghetti" version better than the "linguine". The sauce stuck to it better. Bonus: it's gluten-free. So mangia!

Ingredients:
-1 package Shirataki noodles (2 servings)
-Frozen peppers
-Frozen broccoli, cauliflower, carrot combo
-Lucini Hearty Artichoke Tomato sauce (2 servings)

Total calories: 125 (for 2 servings)

Italian Pasta Salad

2010-09-13T12:18:00.001-04:00

Tired of the same 'ol pasta salad? Try a healthy version with an Italian twist. Bonus: it's a snap to prepare.

Ingredients (for 5 servings):
-1 cup dry whole-wheat pasta, cooked
-2 zucchinis (steamed)
-1 c broccoli (steamed)
-1 can artichokes in water & drained
-2 servings turkey pepperoni
-3 hot Italian chicken sausages
-2 tbsp olive oil
-3 tbsp balsamic vinegar
-1 c cherry tomatoes
-garlic, pepper & basil to taste

Total calories: 311

French toast & egg white omelet

2010-08-31T14:53:00.002-04:00

Sometimes you just need a big breakfast. Especially on weekends. If you know me, there nothing better than waking up late on Sunday, making some loose-leaf tea, taking time to create a big breakfast and reading the Sunday paper. Ahh....tranquility!

Ingredients:
-2 egg whites
-1 large egg
-1/2 c halved cherry tomatoes
-1 serving feta

-2 slices light whole-wheat bread
-1 scrambled egg for french toast w/ cinnamon & a little of skim milk
-1/2 c blueberries & raspberries
-1.5 tbsp 100% maple syrup
-1 tbsp almonds
-1 tbsp pecans
-1 tbsp walnuts

Total calories: 705

Spicy Quinoa Salad with Grilled Chicken & Goat Cheese Sandwich

2010-07-26T12:35:00.002-04:00

Make this easy summer salad with fresh tomatoes, cucumbers, onions, hot peppers & cilantro. I've been on a goat cheese kick, so try grilled chicken on whole wheat with a serving of creamy goat cheese & a roasted red pepper. Delicious!

Click here to recipe to quinoa salad.

Total calories: 504

Southwest salad

2010-06-30T13:51:00.001-04:00

Salads are quick & easy and oh-so-good-for-you when done right. I use spinach instead of lettuce. Spinach is a super food, so knock yourself out with it. And I use salsa as my dressing to save a ton on calories & sodium. Pre-make to enjoy for the entire week (just add the salsa before eating)!

Ingredients (for 5 salads):
-2 bags organic spinach
-1 can black beans
-1 container cherry tomatoes
-1/2 cucumber
-1/2 can artichokes (in water)
-1/4 c 2% cheddar cheese per salad
-1/2 c green salsa per salad
-5 grilled boneless, skinless chicken tenderloin

Total calories: 325

Italian scramble

2010-06-24T11:40:00.001-04:00

Looks kind of gross, but it's tasty. Just sizzle some turkey pepperoni in a skillet and then add the eggs. Let them firm up a bit & add tomatoes. Top with feta just before finished until softened.

Ingredients:
-1 serving of turkey pepperoni
-2 large eggs
-1 serving feta cheese
-1/4 c canned stewed tomatoes

Total calories: 300

Chicken Pasta Salad

2010-06-19T12:46:00.001-04:00

Refreshing salad to make for the summer. You can also use tuna instead of chicken. Enjoy!

Ingredients (makes 4 servings):
-2 c whole wheat pasta (I used Ronzoni penne)
-4 boneless, skinless chicken breasts
-1/2 cucumber, chopped
-1/2 can artichokes (reserve 2 tbsp liquid for dressing)
-1 red pepper, chopped
-1 c cherry tomatoes, halved
-8 oz. 0% Fage Greek yogurt
-pepper, parsley, oregano for yogurt dressing

Total calories: 310

Too hot for oatmeal? Try muesli.

2010-05-25T13:24:00.001-04:00

Oatmeal & the humidity have you sweating in the morning? Try this prepare-the-night-before breakfast for a great start to your day. It's loaded with all kinds of goodness--oats, barley, almonds, sunflower seeds, flaxseed & walnuts. A tip, soak the muesli overnight in the frig to absorb the milk.

Ingredients:
-3/4 c Bob's Red Mill Muesli
-1/2 c skim milk
-strawberries & blueberries

Total calories: 315

I heart breakfast.

2010-05-03T13:45:00.003-04:00

A little bigger breakfast than usual, but I love a big breakfast.

Ingredients:
-2, 3/4 c servings of Bran Flakes
-1 small banana
-.25 c blueberries
-.25 c strawberries
-skim milk
-2 slices Pepperidge Farms Cinn. Raisin whole-wheat toast
-1 tbsp almond butter
-loose-leaf chai masala tea w/ skim milk & stevia

Total calories: 679

Lentil Artichoke Mushroom Caper Salad

2010-04-17T20:10:00.002-04:00

I'm such a lazy cook. Ever since moving and living so close to work, I try to keep my time in the kitchen to a minimum so I can have more beach & fun time. I try to keep my "cooking" time to an hour every Sunday. Here's a creation that was super easy & very tasty. Hope you like it!

Ingredients (makes 4 servings):
-1 can lentils (rinsed)
-1 can artichokes in water (rinsed)
-1 jar marinated mushrooms (drained)
-1 jar capers (rinsed)
-1 can diced tomatoes w/ garlic & onion (drained)
-1 tbsp olive oil
-pepper, garlic, oregano, basil to taste

Mix everything together & done!

Total calories: 200

Fish tacos

2010-04-11T20:18:00.001-04:00

Yum!

Ingredients:
-4 corn tortillas
-1.5 servings Gordon's frozen grilled tilapia (garlic & butter)
-1/2 avocado
-3/4 c salsa
-1 tbsp plain greek yogurt

Total calories: 594

Pasta!!!

2010-03-29T22:02:00.001-04:00

PASTA! Need I say more.

Ingredients (for 4 servings):
-3 servings Barilla Penne Plus
-2 containers fresh mushrooms
-1 bag of organic spinach
-4, 1/2 c servings pasta sauce (no sugar added)
-4 Italian-style chicken sausage

Total calories: 469

Open-face egg white omelet

2010-03-15T16:15:00.001-04:00

Eggs are so versatile. And easy. They really pick up any flavor you cook them with. Here's a yummy variation:

Ingredients:
-4 egg whites
-black pepper
-1/2 c green salsa
-1/2 c refried beans
-1 serving feta

Total calories: 360

Italian Sausage & Veggie Pasta

2010-03-06T09:19:00.003-05:00

Don't be afraid of complex carbs! See the recipe here.

Italian Chicken Crockpot

2010-02-26T07:24:00.002-05:00

Yes, I'm a lazy cook. So I never get sick of "cooking" in the crockpot. It may not look pretty, but it's pretty tasty. Here's another crockpot creation.

Ingredients (for 4 servings):
-2 large boneless, skinless chicken breast
-1 can diced tomatoes (w/ garlic & basil)
-1/2 bag frozen broccoli
-1/2 c quinoa
-3/4 c water
-garlic powder, oregano, pepper
-1 tbsp Parmesan cheese

Cook on high 1 hour. Low for 6. Done & done!

Salad ingredients:
-Spinach
-grape tomatoes
-1 serving feta
-sliced pepperoncini
-Maple Groves Fat-Free Balsamic Vinaigrette

Total calories: 378 for chicken & salad

Tempeh & quinoa (no, this is not in a foreign language)

2010-01-26T07:57:00.001-05:00

Two things you have to try, especially if you're vegetarian. Quinoa (pronounced keen-wa) is a super grain (seed, actually). It's a complete protein with only 172 calories per .25 cup serving, 31 complex carbs & 6 grams of protein. It beats brown rice hands-down. Cook it just like brown rice, except only 15-2o minutes.

Tempeh is a minimally processed soy product packed with protein. It's "meatier" than tofu and low in calories. I bought a flavored version, but if you try plain, steam it first to open it up to absorb marinade or seasonings.

Ingredients:
-1 serving of sesame garlic tempeh
-2 servings Chinese frozen stir-fry vegetables
-1 serving quinoa

Total calories: 320

Sea scallops scampi from Thai House

2010-01-19T09:33:00.001-05:00

Treat meal! And yummy!

Killin' the Crockpot

2010-01-12T10:11:00.001-05:00

This was an impromptu creation that turned out really well. Eat-clean & easy!

Ingredients:
-3 Boneless skinless chicken breast
-1/2 c brown rice
-1 can chickpeas
-1 bag of frozen broccoli
-3/4 c water
-1/4 c Bragg (it tastes like soy sauce)
-ginger
-pepper

Layer chicken on bottom, season, add brown rice, beans & liquids. Veggies go on top. Cook on high for 1 hour. Low for 6. Makes 4 servings.

Roasted red pepper & feta frittata

2010-01-04T08:49:00.001-05:00

Frittatas are quick & easy, not to mention a great source of protein. You need an oven proof skillet to make one. Pre-heat your oven to 375. On the stovetop, add your veggies to the pan. I used canned roasted red peppers. In another bowl, beat 2 eggs & 6 egg whites together. Season to taste (I usually add basil, garlic powder, oregano & parsley). Pour eggs over veggies and cook until eggs set (3-5 minutes). Sprinkle feta on top. Place in oven for 20 minutes. Makes 4 servings.

Ingredients for 4 servings:
-2 eggs
-6 egg whites
-Can of roasted red peppers
-Spices (basil, garlic powder, oregano, parsley)
-4 servings Trader Joe's light feta

Total calories per serving: 120

Mediterranean Chicken

2009-12-28T08:47:00.001-05:00

First time sauteing chicken. It didn't turn out how I imagined, because I think I overcooked the chicken. Anyway, it has potential!

Ingredients:
-Boneless, skinless chicken breast, cut into 1-2" pieces
-Cannellini beans
-Fresh spinach
-Cherry tomatoes
-Fresh mushrooms
-Balsamic vinegar
-Olive oil (for sauteing)

Hodgepodge

2009-12-21T09:14:00.001-05:00

This is kind of random. I bought the stuffed mushrooms from Kroger. And then made an egg scramble, keeping the Mediterranean theme. Eggs are easy & always pick-up the flavor of what you cook it with. And a good source of cheap protein. Don't freak out about using the yolk, it's packed full of nutrients. But if you're watching calories, you may want to use egg whites only.

Ingredients:
-2 Mediterranean stuffed mushrooms (from Kroger)
-2 large eggs
-fresh spinach
-1/4 c light feta
-1 serving turkey pepperoni

Total calories: 383

MetroMint

2009-12-10T08:39:00.001-05:00

Want something other than water? MetroMint has several different flavors, Chocomint, Peppermint, Spearmint, Cherrymint, Lemonmint, Orangemint. No artificial sweeteners and just a hint of flavor. They can be found at Fresh Market, Whole Foods, Lowes off Strickland & World Market. Refreshing!

Greek salad & turkey sandwich

2009-12-08T09:56:00.000-05:00

Getting back on my spinach salads (spinach is a great source of calcium, btw). And a grilled turkey sandwich. I made my turkey sandwich like a grilled cheese with some olive oil spray.

Salad ingredients:
-Organic spinach
-grape tomatoes
-1 serving Trader Joe's light feta
-sliced pepperoncini
-Maple Groves Fat-Free Balsamic Vinaigrette

Sandwich ingredients:
-2 slices French bread from bakery
-2 slices Applegate smoked turkey
-1/2 serving Trader Joe's light feta
-a few grape tomatoes

Total calories: 525

Crockpot creation continued...

2009-12-04T07:56:00.001-05:00

Again, the crockpot rules! Ask for one for Christmas. This is Mexican-inspired. Cook on high 1 hour. Low for 6. And you have lunch to go.

Ingredients:
-4 boneless, skinless chicken breasts
-1 can black beans
-1/2 c salsa
-1 can corn
-1/2 c dry quinoa
-1 c water

Total calories: 322

Snack ingredients:
-2 tbsp hummus
-3/4 c grape tomatoes

Total snack calories: 135 (and Starbucks tea)

Indian inspired crockpot chicken

2009-12-01T09:35:00.001-05:00

I'm pretty lazy when it comes to cooking. It's more like putting things together. So the crockpot is right up my ally. Layer chicken, brown rice & sauce in crockpot. Cook on high for 1 hour. Low for 6. Done and done.

Ingredients (for 5 lunches):
-5 boneless, skinless, chicken breast
-1/2 c brown rice per serving (left-over from Chinese take-out)
-1 jar Seeds of Change Jalfrezi sauce

Total calories: 342

Crab quesadilla

2009-11-27T09:37:00.001-05:00

Tortillas are very versatile. One day a burrito. Then next a quesadilla. I used canned crab in this one. Again, dinner in under 10! Heat the tortilla up in the skillet to make it soft. And use an olive oil spray in a non-stick pan to make clean-up a breeze.

Ingredients:
-Salsa
-Trader Joe's Whole Wheat Flax tortilla (great fiber source)
-Canned crab
-1 slice cheddar cheese
-Refried black beans

How many ways can you use a tortilla?

2009-11-24T10:42:00.001-05:00

Healthy Mexican is super easy and fast to make. Steam the tortilla in the microwave for a few seconds to make it roll-up easily & stuff with chicken, beans, fish or some other lean meat. Try some sauteed onions & peppers for filling, just watch the cheese! You can kill a healthy meal in a sec by smothering with cheese. Dinner in under 10 minutes. Love it!

Ingredients:
-Trader Joe's Whole Wheat Flax tortilla
-Salsa verde
-Refried black beans
-Parmesan cheese
-Shredded chicken breast (made in crockpot)
-1 slice low-fat cheddar cheese

Broccoli Slaw

2009-11-15T09:25:00.001-05:00

Here's another client creation. Pre-bagged broccoli slaw with cubed apple, Trader Joe's Omega Trek Mix & Newman's Own Low-Fat Sesame Ginger dressing. Very delightful & filling.

100 Calorie Pack Almonds

2009-11-11T09:20:00.000-05:00

What a great little snack a client shared with me. Hits that crunchy, sweet craving perfectly. And you just gotta love the portion control too.

Grilled cheese & lentil soup

2009-11-05T09:06:00.002-05:00

When the weather turns cooler, and I'm short on time, soup & a sandwich is a staple. Here's lentil soup with a tomato & grilled cheese sandwich. I always use spray olive oil for grilling the sandwich.

Ingredients:
-1 can Progresso Lentil soup
-1 slice Trader Joe's Tuscan Pane Italian bread
-1 slice tomato
-1 slice low-fat American cheese

Bangkok House, part 3

2009-11-02T14:55:00.002-05:00

Another dish my husband ordered at Bangkok House. Thai Poh Tak (Hot & sour seafood soup with mushrooms, tomato & lemon grass). Yummy (and healthy)!

Bangkok House, part 2

2009-10-24T14:59:00.001-04:00

Another place to try if you like Thai and are staying in Myrtle Beach. It's off Kings Highway as well and is called Bangkok House. Don't expect great service. Just be patient, the food is worth it. And be ready to order everything you want when the owner comes to you. She's likely not to come back.

Here's what I had:
-Ginger tofu w/ ginger roots, mushrooms, green onions, carrots & jalapenos

Bombay at the Beach

2009-10-20T14:42:00.001-04:00

If you ever go to Myrtle Beach, and love Indian food, check out Bombay at the Beach on Kings Highway. Here's what I had:

-Vegetable samosa
-Basmati rice
-Jodhpur Lentils (yellow lentils)
-Vegetable jalfrezi
-Tofu w/ vegetables

Pumpkin yogurt

2009-10-15T22:03:00.002-04:00

This is delicious! I used non-fat greek yogurt (Fage is my favorite) and added pumpkin butter to it. Then dumped the Trader Joe's trail mix packet in it. Done and done.

Ingredients:
-1 c Fage 0% Greek yogurt
-1 tbsp pumpkin butter
-1 packet of Trader Joe's Omega Trek Mix

Total calories: 330

Pumpkin Oatmeal

2009-10-11T13:06:00.005-04:00

Just had the best breakfast! Oatmeal flavored with pumpkin butter & walnuts. Farm fresh eggs (dark yolks!) with a buttered english muffin. Life is good.

Ingredients for oatmeal:
-1/2 c old-fashioned oats
-1/4 c skim milk
-1/2 c water
-1/4 c walnuts
-1 tbsp pumpkin butter

Ingredients for rest of meal:
-2 eggs
-1 light English muffin
-1 tbsp light butter

Total calories: 704

Steel-cut oats

2009-10-10T20:00:00.002-04:00

A make-before breakfast you can pop in the microwave and heat up before you rush out the door. I made 4 servings of steel-cut oats (1 cup) on the stove for the week, divided it up, added a little milk, berries and nuts in the morning before reheating. Steel-cut oats have a little crunch compared to old-fashioned oats. And reheat very well in the microwave. Don't try to make them in the microwave. It doesn't work.

Ingredients:
-1/4 c steel-cut oats
-blueberries
-1/4 c pecans
-skim milk
-cinnamon

Party bar

2009-09-22T07:33:00.002-04:00

I have found a great bar for a snack. I'm not a fan of protein bars or pre-packaged bars since most of them have an ingredient list way too long, too much sugar or just plain taste bad. These were created by a couple who own Phase II Personal Training in Cary. To order click the link in the title. Melissa uses soy flour, whole wheat flour, oats, oat bran, dried cherries, non-fat plain yogurt, walnuts, pecans & cinnamon in each bar. There is NO ADDED SUGAR and they are only 95 CALORIES! Sweet!

Nutritional info per bar:
Calories: 95
Carbs: 7 g
Fiber: 3 g
Protein: 10 g

Curry Vegetable Frittata

2009-09-16T13:39:00.002-04:00

Super easy frittata. Spiced it up with some curry powder.

Ingredients:
-2 large eggs
-4 egg whites
-1/2 bag frozen stir-fry vegetables
-curry powder
-1/2 c grated Parmesan cheese

Total calories (makes 4 servings): 110

Eggplant Lasagna

2009-09-15T09:03:00.003-04:00

Click the title to see the recipe. I added noodles, portabello mushrooms, capers, green peppers to the original recipe. And used light provolone & asaigo cheese instead of mozzarella, since I already had some in the frig. The Trader Joe's Sweet Basil Pesto Chicken & Turkey Sausage was quite good. I thoroughly enjoyed this dinner!

Ingredients (makes 4 servings):
-Trader Joe's Sweet Basil Pesto Chicken & Turkey Sausage
- 1 tablespoon Olive Oil
- 3 cloves Garlic, minced
- 1 cup canned crushed tomatoes
- 1 1/2 teaspoons dried basil
- 1 1/2 teaspoons dried oregano
- 1 medium eggplant, sliced very thin
- portabello mushrooms
- 1/2 jar capers
-1 green pepper
-2 servings lasagna noodles
-2 servings light provolone
-1 serving asiago cheese

Total calories: 490 (lasagna 320; sausage 170)

Tea addict

2009-09-13T14:35:00.001-04:00

I told you I love tea. Here's the proof!

Crockpot chicken (once again)

2009-09-10T15:50:00.002-04:00

Seriously. Need to take a break from the crockpot. I think I only ate one of these meals. I used homemade canned tomatoes & peppers (thanks Mom!), Barilla Plus penne and boneless, skinless chicken breast. It was good, but need something different! Maybe I'll start doing soups & chilis now that it's not so blazing hot out. Any crockpot ideas are welcome!

Herbed cottage cheese

2009-09-08T15:46:00.001-04:00

This was so quick & easy. Use low-fat cottage cheese, add fresh chives, dried dill & parsley and done! Can eat as is for a great source of protein or use as a dip with whole-wheat toasted pita bread.

Ingredients:
-1/2 c low-fat cottage cheese
-fresh chopped chives
-dried dill
-dried parsley

Total calories: 80

Cucumber, tomato & basil salad

2009-09-02T08:45:00.002-04:00

I love this time of year! Especially when my clients give me tomatoes from their gardens. Can't beat it. Fresh tomatoes & cucumbers are in abundance. Chop up some fresh basil and drizzle with balsamic vinaigrette and you have a refreshing summer salad in minutes.

Ingredients:
-1/2 c tomatoes
-1/2 c cucumbers
-Fresh basil
-3 tbsp Maple Groves Balsamic Vinaigrette

Total calories: 40

Nothing like a good sandwich.

2009-08-31T22:01:00.002-04:00

I was on a sandwich kick last week. I used canned grilled artichokes & zucchini from Harris Teeter, grilled portabello mushrooms, light provolone cheese, tuna-in-water with balsamic vinaigrette on Italian bread, toasted from Trader Joe's. The canned veggies are in oil, so I soak them up with paper towels or else the sandwich becomes soggy and greasy.

Ingredients:
-1 serving canned grilled artichokes
-1 serving canned grilled zucchini
-1 serving light provolone cheese
-2 servings Tuscan Pane Bread (Trader Joe's)
-1/2 can tuna-in-water
-1 serving Maple Groves Fat-Free Balsamic Vinaigrette

Total calories: 550

Coco Wheats. A fond childhood breakfast...

2009-08-30T08:43:00.001-04:00

I used to have Coco Wheats quite a bit growing up. It's not as healthy as oatmeal, but not as bad as Coco Pebbles. It's a hot cereal with a chocolate flavor and I add blueberries and nuts to it. Be careful if you try this. Follow the instructions carefully. Do not let it overcook or it will become rock hard. You know it's done when it's still a little runny. As it sits, it becomes thicker. Hope you like it!

Turkey breakfast sausage

2009-08-26T08:48:00.001-04:00

What a great find! I was buying the Jimmy Dean turkey breakfast sausage, but Tennessee Pride doesn't contain MSG or nitrates. And how cute is the prepackaged serving size. One serving of two patties is only 100 calories.

Thai Bankok with Tofu

2009-08-24T17:41:00.001-04:00

Typically on weekends we eat out Friday and order in Saturday. The mixed veggies were delicious in this dish. The sauce was a hot basil sauce. Did I say hot, I meant blazing, so I added some sticky rice to cut the heat. But typically I don't eat the rice, since I don't like to waste my calories on not-so-flavorful rice. And I get tofu. Also ordered a spring roll that night too. Ate half and the rest was dinner the next night.

Ginger chews

2009-08-22T13:55:00.001-04:00

Great snack when the tummy is upset. Only around 2o calories, this sweet, spicy chew needs to eaten in two bites because the ginger has a kick!

Treat meal!

2009-08-20T13:51:00.001-04:00

Yes, I do eat other things beside Greek yogurt, sweet potatoes and eggs. Here's a typical Friday "treat" meal from Toreros. Chicken taquitos with Spanish rice & refried beans. And don't forget the chips & salsa as an appetizer! And no Mexican meal would be complete without a margarita. Salud!

Tortellini Pepperoncini Salad

2009-08-18T20:49:00.000-04:00

This was oh-so-yummy. Check out the recipe here.

Ingredients:
-cheese tortellini
-cherry tomatoes
-pepperoncini
-parmesan cheese
-spinach
-basil
-canned white soybeans
-capers
-olive oil

Ch-ch-ch-chia

2009-08-18T20:40:00.002-04:00

Goodness. Well, I tried this for breakfast and "good" wasn't the first thing to come to mind. The taste was ok, kind of like a trail mix. But I had to add some oats to it to make it edible (see second photo). Chia seeds are a great source of Omega-3's. So I'm going to stick to adding them to my Greek yogurt (third photo) instead of how they recommend to prepare them on the bag.

Quinoa, tomato & cucumber salad

2009-08-17T13:43:00.001-04:00

If you haven't tried quinoa, you are missing out. Quinoa is a whole-grain that is packed with protein. Cooks in 15-20 minutes too. I made this quick & easy quinoa salad to go along with my turkey sandwich.

Ingredients:
-1 c quinoa (for 5 servings)
-tomatoes
-cucumber
-parsley
-pepper
-lemon juice
-olive oil
-light wheat bread
-Applegate smoked turkey
-spinach
-mustard
-tomato slice

Total calories: 250

Tasty turkey sandwich & greek yogurt lunch

2009-08-15T22:40:00.002-04:00

Nothing beats a good sandwich on the weekend. Or anytime. Paired with Greek yogurt, this will keep you full for a while.

Ingredients:
-2 slices Tuscan Italian Bread toasted
-2 slices Applegate smoked turkey
-1 slice Colby cheese
-2 slices tomato
-spinach
-mustard
-1 c Greek yogurt
-frozen blueberries & strawberries

Homemade gazpacho

2009-08-14T22:26:00.000-04:00

Gotta love my clients! Homemade gazpacho. Great for a steamy summer day.

Total calories: ~100 per cup

Brinner again

2009-08-13T19:49:00.003-04:00

Ok, so if you haven't noticed, I love all things breakfast. I could have breakfast for every meal. I guess sometimes it looks like I do! Here's what I made this time, a Greek egg-white omelet and waffles.

Ingredients:
-4 egg whites
-sauteed spinach & grape tomatoes
-1/2 serving turkey pepperoni
-1 serving light feta
-oregano, parsley, garlic powder
-2 Kashi Strawberry Flax frozen waffles
-thawed frozen berries (use the liquid as topping)
-1 tbsp pecans
-drizzle of 100% maple syrup

Total calories: 427

Beach weekend eats

2009-08-12T22:29:00.001-04:00

Wonder what I eat while I'm at the beach? Here's a couple things. I didn't have my camera on me at all times to take pics of the not-so-healthy food. But I confess, I did indulge in cookies & cream ice cream (my hubby & I split a "one" scoop) after my Thai dinner of corn, mushrooms & crab (not as good as I thought it was going to be). I'm Italian, so I had to have eggplant parmesan & white pizza one night. And of course, few real mojitos (alcohol-free version pictured here).

Pictured: Grilled chicken salad, faux mojito, corn/mushroom/crab Thai dish.

Half eaten beach brunch

2009-08-12T17:41:00.001-04:00

More weekend eats. Everyone knows I love a big breakfast. When we go to Myrtle our favorite breakfast place is Olympic Flame. Here's my usual: egg white Spanish omelet (w/ a sauce of tomatoes, onions, peppers), bowl of oatmeal w/ a little milk (sweetened w/ stevia), rye toast (unbuttered) and hot tea. And I usually take a bite of pancake from the other side that comes with the omelet. Walter typically eats the rest.

BTW on days I eat bigger meals, I don't eat as often, so it's 3 squares.

Total calories: ~620-650

The incredible edible egg. Indeed

2009-08-11T22:17:00.000-04:00

Another quick and easy dinner this week, using eggs & Eden canned brown rice & beans.

Ingredients:
-2 eggs
-1/2 c Moroccan Rice & Beans
-1 serving turkey sausage

Total calories: 370

My plate runneth over...

2009-08-10T22:18:00.002-04:00

I went out of town this past weekend, so I needed something quick for dinner. Yes, it's white rice and the sodium is high on the prepackaged stuff, but sometimes I just don't feel like preparing something when laundry is calling from long weekend. And I love Indian, so the yellow lentils, peas & potatoes and basmati rice hit the spot.

Total calories: 470

Mango slicer

2009-08-09T20:32:00.005-04:00

Love mangoes, but hate how messy they are? Try this and enjoy without a sticky hand. I got mine at Target.

Berrylicious Greek Yogurt

2009-08-09T19:29:00.000-04:00

My fav snack. Creamy greek yogurt with berries & vanilla.

Ingredients:
-1 c Fage 0% Greek yogurt
-Fresh blueberries, strawberries & blackberries
-vanilla extract

Total calories: 150

Again with the almond butter...

2009-08-07T19:36:00.003-04:00

I'm off my tuna sandwich kick and on to almond butter & jam. And not just any jam, homemade strawberry jam from a client (thanks Lisa!). She even picked the strawberries herself (with the help of her kids). It's amazing and low in sugar. Makes a great almond butter & jam sandwich. Again, I measure out and put in a container to take it to go. These sandwiches can get messy if I make it the day before.

Ingredients:
-1 tbsp raw almond butter
-1 tbsp homemade strawberry jam
-2 slices light whole-wheat bread

Total calories: 215

I'm feeling like Mexican

2009-08-05T19:42:00.001-04:00

I'm telling ya, if you don't have a crockpot, go get one! Here's crockpot chicken with salsa. The crockpot makes the chicken super moist. Just add a little salsa on top of several chicken breasts, cook on high for 1 hour and then low for 6. I also made brown rice & black beans.

Ingredients (for 5 servings):
-5 boneless, skinless chicken breast
-1 jar of salsa (1/2 for crockpot, 1/2 for topping when done)
-1 c brown rice
-1 can of black beans
-cumin, pepper, garlic for rice & beans

Super fast breakfast

2009-08-03T12:52:00.004-04:00

Here's a quick, I mean quick breakfast. Kashi Strawberry Flax frozen waffles, topped with a drizzle of honey and 2 tsbp of almond butter. Now if I can just stop eating the almond butter from the jar...

Ingredients:
-2 Kashi Strawberry Flax frozen waffles
-1 tbsp honey
-2 tbsp raw almond butter
(Juice Plus+ and fish oil capsules)

Total calories:
428

Rainier cherries

2009-07-31T07:23:00.001-04:00

I usually have to grab lunch in the 10 minutes between clients or after a workout. I know, so much for savoring my food. One of my clients turned me on to Rainier cherries. Sweeter than regular ones. Try them, you might like them.

Ingredients:
-Rainier cherries
-Light wheat bread
-Tuna (w/ dill, mustard, lemon juice, pepper)

One of my favorite snacks

2009-07-29T21:01:00.000-04:00

Either you like cottage cheese or you don't. I do. With tomatoes & black pepper. And to make it even better it's a fresh tomato from a client's garden. Can't beat that!

Quinoa (prounounced keen-wa)

2009-07-28T20:50:00.000-04:00

Something different for breakfast this morning. Quinoa. If you haven't tried it, you're missing out. It's kind of like couscous, but has much more flavor. And is a complete protein. Use it instead of rice. Or as a breakfast whole grain. One 1/4 cup (dry) serving has 170 calories, 53 good carbs, 10 g of protein and 5 g of fiber! Eat up. Oh, and did I mention is cooks in 15 minutes.

Ingredients:
-1 serving quinoa
-blueberries
-1/4 c slivered almonds
-1/4 skim milk

Total calories: 400

Pasta sauce almost as good as Nana's

2009-07-27T21:56:00.007-04:00

Another crockpot creation. Chicken with Lucini sauce. Love this sauce. It has no added sugar. I'm not a fan of sauce with sugar! Fresh zucchini with more sauce (did I say I like sauce) and penne. Yum.

Ingredients (for 3 servings):
-3 servings boneless, skinless chicken tenderloins
-1 jar Lucini Tuscan Marinara
-2 servings Barilla Penne Plus
-1 zucchini

Cook chicken (w/ 1/2 c sauce) in crockpot on high for 1 hour, low for 6. Simmer zucchini in sauce for 15 minutes.

Total calories: 431

Typical lunch

2009-07-26T22:01:00.008-04:00

It's my standard. Greek spinach salad & sandwich. I'm on a tuna sandwich kick. I always put the tuna in little containers and make the sandwich the day I eat it so it doesn't get soggy.

Salad ingredients:
-Organic baby spinach
-Grape tomatoes
-Light feta
-Pepperoncini peppers
-Maple Groves fat-free balsamic vinaigrette

Tuna ingredients:
-1 can tuna-in-water
-1 can chickpeas (rinsed)
-1/2 c Fage 0% Greek yogurt
-Lemon juice
-1 tbsp Dijon mustard
-1 c chopped onion
-1 c chopped tomato
-1 tbsp parsley

Sunday morning breakfast

2009-07-26T21:22:00.005-04:00

Most of you know, I love my big weekend breakfast. Here's what I made today: egg-white omelet, turkey sausage & french toast! And of course, my chai tea. Enjoy.

Ingredients:
-4 egg whites
-sauteed spinach
-1 serving light feta
-1 serving breakfast turkey sausage
-2 slices light wheat bread
-1 tbsp pecans
-1 tbsp 100% maple syrup
-blueberries
-1 egg, skim milk, cinnamon, vanilla (for french toast)

Total calories: 564

Chocolate Banana Blueberry Oatmeal

2009-07-25T13:53:00.003-04:00

My fav breakfast. 'Nuf said.

Ingredients:
-1/2 c oats
-1/4 c pecans
-blueberries
-small banana
-1 tbsp Ovaltine
-1/4 c skim milk
-1/2 c water
-cocoa cardamon black tea

563 calories

I love Indian food

2009-07-23T21:37:00.004-04:00

I'm so excited. My scallops turned out. This was so yummy.

Ingredients:
-Jumbo scallops
-Tikka Masala sauce
-Quinoa

And of course, Juice Plus+ Garden Blend

Snack attack

2009-07-23T21:23:00.003-04:00

As many of you know, I'm always eating. Here's some healthy (and yummy) snacks that I pack in my cooler I take to work.

-Cherries
-Broccoli mostly egg-white frittata
-Fage 0% Greek yogurt w/ peaches or mango
-Sweet potato w/ spices

Crockpot queen

2009-07-23T21:19:00.005-04:00

So, wondering what my crockpot creation was this week. Here ya go:

Ingredients:
-boneless skinless chicken breast
-Bragg (instead of soy sauce)
-quinoa
-edamame
-frozen stir-fry veggies

It's what's for dinner: Brinner!

2009-07-23T21:13:00.006-04:00

Didn't feel like having my crockpot creation tonight, so I went for breakfast for dinner (brinner). It's always good.

Ingredients:
-4 egg whites (w/ herbs)
-grape tomatoes
-1/2 serving turkey pepperoni
-1 serving light feta
-1 serving turkey sausage
-1 slice toasted Italian bread

The 2009 Healthy Food Awards

2009-07-18T21:10:00.003-04:00

My favorite yogurt, Fage 0% made the list. Check out other categories, such as breakfast bar, buys for dinner, snacks & more.

Healthy Summer Cookout Recipes

2009-07-18T15:09:00.003-04:00

Want some healthy alternatives to the same 'ol 4th of July cookout spread? The recipes below have something for everyone. Beans for the vegetarian or turkey burgers for the meat lover. Replace calorie-laden pasta and egg salad with the ones below and feel good about yourself the next day. And don't forget the dessert!

4th of July Clean Eats

Black bean burgers
Makes 4 servings.

Ingredients:
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Instructions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
5. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutrition Facts:
Serving Size: 1 patty
Amount Per Serving:
• Calories: 198
• Fat: 3 g
• Carbs: 33.1 g
• Fiber: 9.8 g
• Protein: 11.2 g
• Sodium: 607 mg

Spicy Grilled Turkey Burgers
Makes 4 servings.

Ingredients:
• 1 lb. lean ground turkey breast
• 1/4 cup salsa
• 1 Tbsp. jalapeno pepper, minced
• 1 clove garlic, minced
• 1/2 cup onion, finely chopped
• 1/2 tsp. dried oregano
• 1/4 cup egg whites or substitute
• 4 whole grain hamburger buns

Instructions:
1. Heat coals or grill to medium heat.
2. Combine all ingredients except hamburger buns in a large bowl. Mix well.
3. Shape into 4 patties. Grill for about 5-7 minutes per side or until no longer pink in the center. Serve on buns with toppings of your choice.

Nutrition Facts:
Serving Size: 1 patty
Amount Per Serving:
• Calories: 336
• Fat: 10 g
• Carbs: 30 g
• Sugar: 5 g
• Protein: 31 g

Barbecue Bean Salad
Makes 4 servings.

Ingredients:
• 1/3 cup prepared spicy barbecue sauce
• 3 tablespoons cider vinegar
• 2 teaspoons molasses
• 1 15-ounce can pinto beans, rinsed
• 2 medium tomatoes, seeded and coarsely chopped
• 1 bunch scallions, trimmed and chopped (1 cup)
• Freshly ground pepper to taste
• Hot sauce to taste

Instructions:
1. Whisk barbecue sauce, vinegar and molasses in a large bowl.
2. Add beans, tomatoes and scallions; toss to coat. Season with pepper and hot sauce.
3. If not serving immediately, cover and refrigerate for up to 2 days. Serve at room temperature.

Nutrition Facts:
Serving Size: 3/4 cup
Amount Per Serving:
• Calories: 142
• Fat: 0 g
• Carbs: 30 g
• Fiber: 8 g
• Protein: 6 g
• Sodium: 409 mg

Spring Bowtie Pasta Salad
Makes 6 servings.

Ingredients:
• 8 ounces uncooked whole-wheat bowtie pasta
• 1/4 pound fresh asparagus spears (about 10)
• 1 cup frozen petite peas
• 1/4 cup shaved fresh Parmesan cheese
• 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Instructions:
1. Cook pasta according to package directions, omitting salt and fat.
2. Add asparagus and peas during last 2 minutes of cooking. Drain pasta mixture; rinse under cold water.
3.Combine pasta mixture and remaining ingredients in a medium bowl, tossing well. Serve immediately.

Nutrition Facts:
Serving Size: 1 cup
Amount Per Serving:
• Calories: 175
• Fat: 1.2 g
• Protein: 7.1 g
• Carbs: 33.7 g
• Fiber: 2.4 g
• Sodium: 214 mg

Eat-Clean Egg Salad
Yield: 1 cup of egg salad

Ingredients:
• 1/4 cup fat-free cottage cheese
• 1 Tbsp skim milk
• 1 tsp mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Instructions:
1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.

Nutrition Facts:
Amount Per Serving:
• Calories: 170
• Fat: 3.5 g
• Carbs: 18 g
• Fiber: 3.5 g
• Protein: 17 g
• Sodium: 528 mg

Blueberry Crumble
Makes 8 servings.

Ingredients:
• 6 cups blueberries, fresh or frozen
• 1/8 to 1/4 cup natural organic sugar or organic honey
• 1 tbsp arrowroot powder
• 4 tbsp water
• 2-3 cups granola or muesli

Instructions:
1. Preheat oven to 375 degrees F
2. Place berries in a deep oven-proof baking dish or in individual baking dishes.
3. In a small bowl, mix water and arrowroot powder thoroughly. Stir in the honey or sugar and pour over the blueberries. Top with granola.
4. Bake uncovered for 30 to 40 minutes. Serve right from the oven or at room temperature.

Nutrition Facts:
Amount Per Serving:
• Calories: 189
• Fat: 3 g
• Carbs: 41 g
• Fiber: 7 g
• Sugars: 19 g
• Protein: 5 g
• Sodium: 1.5 mg

Recipe courtesy of The Eat-Clean Diet Cookbook (Robert Kennedy Publishing, 2007).

For more recipes visit MastroFitness.com

Burn calories this summer on the cheap

2009-06-21T21:42:00.000-04:00

Summer is officially here! Take advantage of the weather by getting outdoors for your cardio workouts and scorch some calories.

-Tennis. Country clubs, like the Brier Creek Country Club, and Raleigh Parks & Recreation offer tennis lessons in the area. Learn the basics to stay injury free, since the lateral movements and swings can cause knee, back and shoulder injuries. Burn up to 441 calories per hour playing singles (for 160lb person).

-Swimming. Stay cool during the hot, humid weather this summer by swimming. Swimming is a great full-body workout that is easy on the joints. Raleigh public poolsoffer lessons and is a cheap way to stay fit this summer. A 15-visit punch pass is only $36. Burn up to 618 calories per hour (for 160lb person).

-Jogging or hiking. Jogging/hiking is the ultimate free workout. Check out the numerous trails in the triangle, but just make sure you jog/hike in the morning or evenings when the heat advisory is high during the day. And always wear moisture wicking material so you'll stay cool and dry. Burn some major calories at 744 per hour (10 min/mile for 160lb person).

-Jump rope. Bring back this grade school activity and feel your heart rate soar. Choose a light-weight ropethat reaches your arm pit when you step on the middle of the rope. Take rests in-between 30 second -1 minute bouts of jumping until you build up your endurance. And try to avoid jumping on concrete. Jumping for an hour will burn up to 762 calories for 160lb person.

-Cycling: The triangle is home to many cyclists and is a great way to get to know the area. Great for the knees too! Check out NC Bicycle Club or TarWheels to find a group to ride with. If you like mountain biking, check out TriangleMTB. Safety first, though, always wear a helmet, obey traffic laws, use hand signals and lights when biking at dusk or dawn. Burn up to 428 calories per hour at a 10 mph pace for a 160lb person.

Top Mistakes Healthy Women Make

2009-06-03T17:00:00.001-04:00

From my experience training women, I find some of the following are the biggest mistakes fit, healthy women make:

1. Only focusing on the short-term. Many women focus on fitting in that wedding dress, pair of jeans or losing weight for an event. It's important to set short-term goals, but the long term lifestyle change is much more important. Once the event is over, motivation wanes. Priority number one is to be fit the rest of our lives. It helps prevent disease and improves quality of life. So don't forget to set long-term goals, like staying off blood pressure medication.

2. Not listening. Be open-minded. Leave all preconceived ideas at the door. When your doctor, trainer or dietitian shares information with you, it's always in your best interest. We're not "selling" you on anything. We are here to help you. So no quick-fixes. No fad diets. Just real-life ways to improve your health and to live longer. Take it and make it part of your life.

3. Being a cardio queen. Cardio is just one component of fitness. We also need strength-training and flexibility. The combination of all three help us be as healthy as possible. Strength-training is vital for women. It helps prevent osteoporosis as we get older. It's the only way to shape our bodies how we want. And as a bonus, it makes us feel strong and improves our self-esteem.

Flexibility is necessary to stay limber and prevent injuries. Always stretch at the end of your workouts when your body is warmest. And try yoga, it's going to help you become more flexible, balanced and less stressed in life.

4. Afraid of getting "big". Piggy-backing on the above mistake, many women use wimpy weights while strength-training because they are afraid of getting big, body-builder muscles. Fact: women do not have enough testosterone to get "big". In order to tone, we need to build muscles. Lifting challenging weights will do that and improve our metabolism in the process.

5. Avoiding complex carbs. Thanks to fad low-carb diets, women are afraid of bread, rice and pasta. While you should stay away from refined carbs (aka white versions), our bodies need about 50-60% of our daily intake from carbs. We need the fuel from complex carbs to power through the day and our workouts. Be smart, choose whole-wheat breads and pastas, brown rice and old-fashioned oatmeal. Your body needs the nutrients from these foods, so eat up.

Food obsession

2009-06-03T16:59:00.000-04:00

I'm obsessed with food. It wasn't always like this. Trust me, I think about all the time. Food is an amazing thing. It repairs & heals the body. I didn't always have this frame of mind.

I used to think I could eat whatever I wanted, and I could. Playing basketball throughout high school allowed me to eat a whole bag of BBQ potato chips dipped in sour cream without gaining an ounce. More colby cheese & saltines, please! How about a whole carton of Ben & Jerry's Chocolate Chip Cookie Dough ice cream? Bring it on. Needless to say, I didn't give nutrition much thought.

Enter college. Ordering pizza & breadsticks several days a week was the norm. All-you-can eat bagels & cereal from the cafeteria was my dream. Still no weight gain. I continued to workout, play basketball & row on the crew team. Age was in my favor and it was great! Until my last couple years of college. I wasn't playing any sports, but continued to workout. Alcohol & highly processed foods (pizza rolls, anyone?) started to take a toll. But these Twizzlers are fat-free! I don't know why I'm gaining weight??

After college, a desk job & twenty pounds later, I continued on my fat-free thinking. And the pounds kept packing on until I wised up I was eating too many calories. It's all about the calories, stupid!

The weight started to come off after I developed the habit of keeping a food journal (and continue to do so). But I still wasn't eating enough wholesome foods, like fruits & vegetables. I cut calories, but was still eating Special K bars, Jello (with artificial sweetener), high-sugar cereal & 100 calorie snack packs. My body was not getting the nutrients it needed. And my energy level wasn't what it needed to be. Needless to say my workouts took a dive, too.

I finally met with a "whole-food" chef. She really opened my eyes. Fruits, vegetables & whole grains. Pretty simple, eh? If it comes from a box, you probably shouldn't be eating it. This is the my mantra now. My obsession with food and how it can transform your body continues to grow with every article & study I read. It's really quite amazing what is in kale or blueberries. And how it can nourish your body and improve how you feel. The single best thing you can do to improve you diet (and your life) is eat more fruits & vegetables. I know it's hard to get the amount you need every day. I think I'm getting about 6-7 servings on most days. And we're not talking about weekends. So I've decided to add to my diet the next best thing, Juice Plus+. It's reassurance for me on those not so great days, I'm getting what my body craves & needs. And you know if it wasn't whole-food, I wouldn't be taking it. Period. I don't even take protein shakes because most have synthetic preservatives.

I wanted to share my story in hopes that if you're struggling a bit with your diet, be patient. Try to do something every day to improve it. Small changes add up. It's a journey and not a short one. You're trying to change habits you've had your entire life. But if you need a little help, please let me know. I'm always here (unless I'm at the beach). :-)

A little bit about me...

2009-06-03T16:58:00.000-04:00

For almost 8 years, I was in the uninspiring advertising profession as a graphic designer. I told myself if I don't do this now, I never will. So I dug deep, pushed down those feelings of fear and went for my true calling as a personal trainer. I should have known back in my little league days as a first basegirl, I would end up doing something I am passionate about, fitness.

Being active has been a life-long pursuit of mine. Coming from a rural West Virginia town, there was not much to do. Playing basketball is where my passion for fitness and health began. It all started with a dream to play basketball for the Tennessee Lady Volunteers. That scholarship did not quite work out. But along the way, I trained hard, but realized I was not training smart. I learned how to push myself. Out of that came confidence and strength I did not know I had, which is the number one reason I love working out. I have total control over what my mind and body can accomplish in any given workout. My sports career did not end up too badly. I did play collegiate basketball and rowed on the crew team. I won a few medals. And I even considered getting a degree as an athletic trainer, but my creative calling was too much to ignore, and I ended up with a degree in Fine Arts. Funny how things turn out.

So now I am back to my true calling. Even with this little detour, I have never left my love and continued to strength train, run, jog, walk, bike and work up a sweat on the elliptical machine. With yoga, I have stretched parts of my body never been stretched before. Along the way I have gone from, "I can eat anything because I exercise" to "Nutrition is 80% of the battle". Tweaking, adjusting and learning from my training experiences has been exciting and never ending. Now I have the opportunity to help others find their true healthy and happy self through exercise. Fitness is my way of life and I have a true passion for it. I think there is no better way to help people than by lifting their health, well-being and quality of life. And having fitness become their way of life, too.

Lift your mind. Lift your body. Lift your life. Just lift.