FIT 365 DISCOUNT

Hey Ladies,

Fit 365 is a high quality, great tasting, protein shake. This is the protein shake that I let you guys sample at the nutritional seminar.

My favorite recipe is:

• 2 scoops Fit 365 chocolate
• 1 cup Almond Breeze unsweetened chocolate Almond milk
• 1 tsp flax oil (women's- yellow label)

Type in the coupon code "fit2wed" when you order online for 20% off!

http://www.fit365.com/shake.htm

Raw Organic Food Bar

http://www.organicfoodbar.com/products
Looking for a delicious and nutritious portable snack, without all the added junk?
I love these raw food bars. They are so good for you and taste great.
NO dairy, gluten, peanuts, soy!
They are perfect for people with food allergies. I'm allergic to dairy, soy, and peanuts, which is another reason why I love these bars.

Flight Attendant Taco Salad

1 pound Lean Ground Turkey 1 package low sodium taco seasoning 1 can no-salt added corn 1 can red kidney beans- drained and rinsed 4.5 cups coleslaw mix (cabbage w/ shredded carrots) 1/2 c. TJ lite shredded three cheese blend 2 Roma tomatoes 1 avocado 1/4 cup fat free catalina dressing Brown the turkey and add the seasoning. Mix all ingredients together in a large pot. 1.5 cups = 243.4 calories This taco salad is good to pack for lunch because it is great cold. I also like to make this for pot lucks because I can make a large pot ahead of time and just add the dressing at the last minute. It is easy to change the recipe to add things you like or to take away ingredients. Green onions, olives, cilantro are all great to add. I also like this salad dry with no dressing or you can also add TJ multigrain Tortilla chips (comes in a blue bag) crushed on top (28g=130 calories).

HG Guilt Free Chili Cheese Fries

Ingredients:

• 1 medium butternut squash (about 2 pounds- large enough to yield 20 ounces uncooked flesh)
• 1 container Boca Meatless Chili (or 9.5 oz. of another low-fat veggie chili)
• 1/2 cup shredded fat-free cheddar cheese
• 1/8 tsp. kosher (or regular) salt
• 1/8 tsp. cayenne pepper
• Optional Toppings: fat-free sour cream, chopped scallions

Directions:

• Preheat oven to 425 degrees.
• Use a sharp knife to remove the ends of the squash. Cut squash in half widthwise (making it easier to manage) and then peel squash halves using a vegetable peeler or a knife. Cut squash in half lengthwise, and then scoop out all the seeds. Next, cut squash into french fry shapes (for best results, try to keep them even in size).
• Using a paper towel, pat squash pieces firmly to absorb any excess moisture.
• Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with salt and cayenne pepper. Toss squash to evenly distribute salt and pepper, and then transfer to a large baking pan sprayed with nonstick spray. Use 2 pans if needed. Squash pieces should lie flat in the pan.
• Place pan(s) in the oven and bake for 40 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy.
• Leaving the oven on, transfer fries to a large oven-safe plate. Prepare the chili as directed on the package, and then pour it over the fries. Sprinkle with cheese, and place the plate in the oven for 5 minutes, or until the cheese has melted.
• Carefully remove from the oven and, if you like, top with sour cream and scallions. Makes 2 enormous and amazingly delicious servings.
  
  Serving Size: half of recipe (1 HUGE serving)
  Calories: 248
  Fat: 1g
  Sodium: 762mg
  Carbs: 47g
  Fiber: 11.5g
  Sugars: 9g
  Protein: 22g

Sarah Dixon has been telling me about how good this Hungry Girl recipe is and I finally made it. Seriously, this is so good! Thanks Sarah. I felt like I was eating something not healthy and my family even liked it. I think the butternut squash fries even taste better than sweet potato fries. I know the directions seem long, but really the hardest part is just peeling and cutting up the squash.

Squash Casserole

"We usually make this for holidays, but it is good for any summer or fall side dish," Schumann says. "Our guests are so surprised that it is made without the heavy creams, cheese or bacon that are normally part of a squash casserole. They are also amazed that it is so easy to make!" By Renae Schumann http://www.cleaneatingmag.com Serves 6-8 Hands-on time: 15 minutes Total time: 65 minutes Ingredients: 4 medium yellow and zucchini squash, cubed ½-inch pieces (6 cups) 1 medium onion, diced ½-inch pieces 1 clove garlic 1/2 tsp sea salt 1/2 tsp ground black pepper 1/8 tsp red pepper 2 tbsp ground flaxseed 3/4 cup steel-cut oatmeal Olive oil cooking spray Directions: 1. Preheat oven to 350°F. 2. Cook all ingredients except oatmeal in enough water to cover the squash in a pot, about 1 cup, on the stove-top until soft (about 20 minutes). 3. Remove from heat and stir in oatmeal. Adjust remaining water in the pot so there is just enough to moisten the oatmeal. 4. Transfer to 9 x 13-inch baking dish that has been prepared with olive oil spray. Bake, uncovered, for 30 minutes. NUTRIENTS per 1-cup serving: Calories: 80 Total Fat: 1.5 g Sat. Fat: 0 g Carbs: 15 g Fiber: 4 g Sugars: 4 g Protein: 4 g Sodium: 340 mg Cholesterol: 15 mg

Kale Chips

Kale Chips

Ingredients

• 2 tablespoons Apple Cider Vinegar
• 2 tsp Olive Oil
• Kale (1 bunch ~ 8 cups)
• 1/4 tsp kosher salt

Directions

1. Wash and spin Kale in salad spinner

2. Cut the stems and Tear into 3-4 inch pieces

3. In a large bowl mix ingredients and kale till well coated

4. Lay flat on a parchment lined cookie sheet

5. Bake for 5 min at 375 degrees

6. Turn kale pieces over and bake for another 5 min. Until

nice and crispy, but not over cooked.

If you love chips or salty snacks, these are great. Kale is the number one nutrient dense food.

Roasted Root Vegetables

Roasted Root Vegetables

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina, and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they steady them.

Ingredients:

1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash!)

olive oil

salt and pepper

herbs like: rosemary, thyme or sage, fresh if possible

Directions:

1. Pre-heat oven to 375.

2. Wash and chop all vegetables into large bite-sized pieces.

3. Place in a large baking dish with sides.

4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5. Sprinkle with salt, pepper and herbs.

6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting one kind only of vegetable also makes a nice side dish.

recipe from thewholejourney.net

Fresh Summer Pasta Salad

Fresh Summer Pasta Salad

Ingredients:

• 2oz Ezekiel Penne Pasta
  
• 1.5oz grilled chicken
  
• 1/2 cup zuchinni
  
• 1/2 cup yellow squash
  
• 1/2 cup tomatoes
• 1/2 cup spinach
• 1 tablespoon fresh basil
  
• 1 tablespoon TJ fat free feta
  
• Fresh ground pepper
• Sea Seasoning
• Thyme dried
  
• Oregano dried
  
• Olive oil cooking spray

Directions:

1. Grill chicken with lemon and Trader Joe's 21 Seasoning

2. Saute diced zuchinni and yellow squash with garlic, olive oil spray, thyme, oregano, and sea seasoning.

3. Cook Ezekiel pasta according to the box.

4. Mix pasta, vegetables, chicken, and sprinkle with feta

Recipe is for 1 serving, but it is a great recipe to make a large patch and have on hand. I made a large patch of the squash, pasta, and chicken, but just kept it in seperate containers to vary it each day. I like the squash on my salads or the chicken in a wrap.

Calories: 300

Toasted Pumpkin Seeds

Toasted Pumpkin Seeds

Ingredients: 1 medium pumpkin 1/2 tsp. sea salt 1/2 tsp. chili powder (optional) 1/2 tsp. garlic powder (optional) Directions: Scoop seeds from pumpkin until all pulp is removed. A medium pumpkin should be about 1 cup of seeds. Dry seeds and spread on cookie tray. Sprinkle with salt, chili powder, and garlic powder. Toast at 300 degrees for 45 minutes, stirring every 15 minutes to avoid burning. Makes about 1 cup 1/4 cup = 71.25 calories Pumpkin seeds make a great nutritious and delicious Halloween snack. Pumpkin seed can be enjoyed as a snack, or tossed in your favorite trail mix,soup, salad, or cereal. You can always just buy the pumpkin seeds to save time and mess. You can also add different ingredients like cinnamon for a little sweeter treat. Benefits of Pumpkin Seeds Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, protein, and 17.1% of the DV for zinc.

Lentil Soup

Lentil Soup



Ingredients

• [2 T olive oil (only for stove top method)]
• 1 bag (16oz) dry lentils (rinsed)
• 1 chopped red onion
• 5 chopped celery sticks
• 1 1/2 c. chopped carrots
• 1 large chopped zucchini (green, yellow, or both)
• 1 14.5oz can diced tomatoes w/ roasted garlic (undrained)
• 1 cup corn (fresh, frozen, or canned)
• 4-5 diced cloves garlic
• 1 heaping tsp dried oregano
• 1 heaping tsp dried thyme
• 1 heaping tsp celery salt or regular salt (add more for saltier flavor)
• 1-2 bay leaves (optional)
• 1 32 oz.box beef, chicken, or veggie broth
• 4 c. water
• Salt and freshly ground black pepper to taste

(Variation: You can brown ground turkey for a little extra flavor and add it when you add the broth.)

Directions

CROCK POT METHOD:

• Once your veggies are all chopped and diced throw them into your kettle or slow cooker.
• Pour your seasonings on top, then add your broth and water.
  
• Cook in your slow cooker on low for 9-10 hours or on high for 5-6 hours.

STOVE TOP METHOD:

• If you cook it on the stove top, heat 2 Tablespoons of olive oil in a large stock pot or dutch oven (the bigger the better since this makes a lot).
• Saute the onions, celery, carrots and garlic until they begin to soften and smell really good, about 5 minutes.
• Add seasonings and cook for another minute.
• Add rest of ingredients and cook on med-high until it begins to boil, then lower to medium-low and simmer for about an hour or until lentils and veggies are tender.
• Add more water or stock if it reduces too much or if you like a thinner soup.
• Adjust seasonings and enjoy. (Adding a little fresh oregano and thyme before serving add an extra burst of flavor and freshness.)

Nutrition Information

(This is for the stove top method; the crock pot method will be a little lower because you don't need the olive oil, which will lower both the calorie and fat content. All values are approximate.)

Serves 8-16, depending on appetite
Serving = 1 cup Calories = 150
Fat = 2g Protein = 8.5 g Fiber = 10

Hummus Recipe

2 cans *garbanzo beans (in water)

½ cup tahini

Juice of one lemon

3 cloves garlic (optional)

salt to taste (approx. ¼ tsp)

1. Open the cans of garbanzos. Drain and rinse one can. Leave the other in its water.

2. Put all ingredients in a food processor or blender and blend until smooth. Scrape sides of bowl if necessary and blend 15-30 seconds longer.

3. Add more lemon juice, garlic or salt if needed.

4. Chill for one hour.

5. Enjoy!

*Also called chick peas.

Arugula, Caramelized Onion, and Goat Cheese Pizza

Arugula, Caramelized Onion, and Goat Cheese Pizza




Ingredients

• 1/2 teaspoon olive oil
• 1/4 red onion, cut in half and thinly sliced into half-moons
• 2 cups arugula, washed, dried, and coarsely chopped
• Sea Salt and freshly ground black-pepper to taste
• 1 Large Ezekiel Tortilla
• .5 ounces fresh goat cheese
  

Directions

• Preheat the oven to 400 degrees
• Heat the oil in a large nonstick skillet over medium heat
• Add the onion and cook, stirring until golden and the edges are browned, 10-12 minutes.
• Add the arugula and cook until it is wilted, about 1 minute.
• Season with salt and pepper
• Place the tortillas on a baking sheet and top each one with the arugula mixture.
• Crumble the goat cheese over each and bake until the tortilla is crisp and the cheese is slightly melted, about 10 minutes.
• Let cool for a few minutes, then cut each pizza into 4 wedges and serve.
  

*I got this recipe from the cookbook "The Food Your Crave" by Ellie Krieger. I just changed the ingredients to make one instead of 4 servings and used the Ezekiel tortillas and a little more arugula. It is so good and think it would also make a great appetizer for a party.

I really like this cookbook because it gives all the nutritional and source information.

Serves 1
Calories 237
Excellent source of Vitamin K
Good Source of Fiber, Magnesium, Manganese, Phosphorus, Protein, & Vitamin A

Crock-Pot Porridge

Ingredients

• 1/2 C Cracked Wheat
• 1 1/2 C Steel Cut Oats
• 1/2 C Rye Flakes (I used Quinoa Flakes)
• 1/2 C Brown Rice
• 1/4 C Wheat Germ
• 6 1/2 C water or any comination of liquids including rice, soy, almond or goat's milk to equal 6 1/2 cups - I used all Almond milk
• 1/2 C Raisins
• 1/2 C Chopped Dates
• 1 1/2 TBSP Vanilla
• Pinch of Nutmeg
• Pinch of Cinnamon

Directions

• Place all ingredients in a 3 quart or greater crock pot. Stir well to combine all ingredients and cover.

• Set on lowest cooking temperature and cook over night.

• Spoon into cereal bowls in the morning and top with walnuts, bananas & cottage cheese (optional & not included in the calorie count below).

Makes 8 one-cup servings
Calories: 313 calories/cup

Shirin made this for the End of Boot Camp Potluck and it was so good. She got the recipe from my favorite cookbook the Eat Clean Cookbook. Thank you to all the girls who brought such great healthy food to the potluck. I would love to share them with the girls in the newsletter, if you email me the recipes.

Christa's Ginger Lemonade

Cathy made this for boot camp girls night in and it is amazing!

INGREDIENTS

• 3 small pieces of Ginger
• Juice of 2.5 Lemons
• 6 drops Stevia
• Mint
  

PREPARATION

1. Peel three pieces of ginger and cut into three strips
2. Steep water in kettle and soak ginger to taste
3. Add in lemon juice and Stevia
4. Add fresh mint
   

Recipe from Christa at thewholejourney.net

Easy Garlic Parmesan Chicken

Ingredients

• 21 oz Boneless, Skinless, Chicken Tenders (about 12 chicken tenders)
  
• 1 packet of Italian Seasoning Dressing
• 1/2 tsp garlic powder
  
• 1/4 cup Parmesan cheese
  

Directions

• Pre-heat oven to 400 degrees
  
• Lightly spray pan with non-stick cooking spray
  
• Mix Italian Seasoning packet, garlic powder, and cheese
  
• Roll chicken tenders in mixture
  
• Bake for 20-25 min till chicken is cooked
  
• Broil for 5-6 minutes till brown and crispy
  

Calories 70 (per chicken tender)

This recipe is great because it is so easy to make and full of flavor. It is the dish I brought to the boot camp girls night in. I got this recipe from my mom, but it is also on the back of the Italian seasoning box. I just reduced the amount of cheese. If you like it a little crunchier on top less cheese is better.
I love to add it to may salad with avocado and kidney beans.

Chewy Oatmeal Chocolate Chip Bars

Ingredients

• 1/5 cups rolled oats
  
• 1/2 cup chopped walnuts
  
• 2 tablespoons semi-sweet chocolate chips (60g) or 3/4 cup dried fruit
  
• 1 tsp cinnamon
  
• 1 tsp kosher salt
  
• 1.25 cups unsweetened almond milk
• 1 mashed banana
  
• 1/4 cup egg substitute
  
• 1 tsp vanilla
  

Directions

• Preheat oven to 350 degrees
  
• Mix dry ingredients
• Mix wet ingredients
• Pour wet into dry. Stir to combine
• Pour into a 9x9 baking dish coated with cooking spray or lined with parchment
• Bake for 40 minutes
  
• Cut into 9 squares

Makes 9 servings
Calories 125.4 calories

I got this recipe from Katheats.com and just modified it to make it a little.

I like to individually wrap each bar in saran wrap and either freeze or throw in the frig to have healthy snacks readily available. With the recent recall on so many bars it is the perfect time to make your own healthy homemade bars.

Spicy Ezekiel Tortilla Chips

Spicy Ezekiel Tortilla Chips

Ingredients

• 1 Ezekiel Torilla
• Cooking Spray
• Optional Seasonings (garlic powder, paprika, cayenne pepper, chili powder, sea salt)

Directions

• Pre-heat oven to 375 degrees
• Cut Tortilla into 1/8th
• Lay out on a cookie sheet
• Spray with cooking spray (and sprinkle with seasoning)
• Bake for 8-10 minutes (at 5 min I rotate the pan)
  
• Let them cool and harden for 5-10 minutes
• To make more than one serving and to store them just put them in an airtight container. Microwave for 45-60 seconds or put back in the oven to freshen the chips up.

Enjoy with Clean Eating Quacamole, black bean dip, or my favorite Roasted Tomaoto Salsa from Trader Joe's.

I love the Ezekiel Tortillas because they are a complete protein, flourless, no additives or preservatives, and full of fiber.

Calories 80
80 for the mini tortillas or 150 for the large tortillas

Friday 10/23 Hemp Protein Shake

Always start my day with hot lemon water to balance my pH and detoxify first thing in the morning.

Fresh vegetable juice- 1 beet, celery, carrot, parsley, and green apple
I was not that hungry in the morning, so I just had vegetable juice prior to boot camp.

After the first boot camp, I had 1/2 of my hemp protein shake (115 calories) and some Pumpkin Chai Tea


After boot camp, I had the rest of the hemp protein shake.

Hemp Protein Shake: 230 calories
1 cup spinach
1/4 cup Living Harvest Hemp Protein
1 cup unsweetened vanilla hemp milk
1/2 frozen banana

The hemp milk is a new product I've tried and I love it. I will keep buying it because it has 60 calories for 1 cup, an excellent source of calcium, vitamin b12, magnesium (10%), Iron (6%), Vitamin e (8%) and vitamin D. Contains Omega 3&6 EFA.

Hemp protein powder- I used to think this tastes like earth/dirt, but now I love it. The key is the frozen banana and the unsweetened vanilla hemp or rice milk to make it taste good.
It is 9g of fiber (36%), 13g protein, Iron 30%, and Magnesium 47%. It also has 600mg omega-3 and 1,700 mg of omega 6.

So...I love the coconut water (60 calories) after my workouts to rehydrate, but it is so expensive. I started buying the carton of coconut water when it is on sale and just filling up my glass Voss bottle to take with me. Perfect thing to have after boot camp.

After boot camp...I also had one of my favorite breakfasts (278 calories)

• steel cut oatmeal
• 1/2 banana
• 1 tablespoon crunch almond butter

Lunch- Quick & Healthy (221 calories )
I just opened the bag of greens and spinach
Seared the pre-marinated Ahi from TJ's
Steamed the veggies and used the Organic brown rice from the frozen section at TJ's. It was so good, I packed the same thing to have for dinner. I just took it with me, since I would be gone.

• Salad- spinach, mixed greens, w/ 1 tablespoon Annie's Lite Honey mustard dressing
• 3oz steamed broccoli, carrots, and cauliflower
• 2 oz brown rice
• 3 oz Ahi
  

Greens powder mixed with water- 1 hour before dinner

Dinner- I like these portable containers from Smart & Final
I packed

• 3 oz steamed veggies
• 1 oz brown rice
• 2 oz Ahi

• Apple Cinnamon Spelt Scone
  

Laura Lewis made the raspberry scones from the Baby Cakes cookbook, but instead of raspberries she added apple, flax, and cinnamon. She brought me one to try. It was so so delicious! Thanks Laura :)

This is an example of a 1,306 calorie day with 5 servings of vegetable and a little bit of protein throughout the day. No cravings and felt really satisfied all day because of all the vegetables and protein.

Little Italy Farmers Market

Today is the Little Italy Farmers Market. Check out Peace Pies for raw, vegan, organic, and gluten free entrees and goodies. Cathy and I went after class two weeks ago and so far, out of the ones I have gone to, it is the best farmers market I have been to in San Diego.

This is a raw pumpkin pie from peace pies.

Squash is a great food to pick up at the farmers market for butternut squash fries, soup, or to roast and put on top of a salad.

You can find a lot of fresh, organic, in season fruits, vegetables, and herbs.
Since, I have to get ready for the nutritional seminar today, I won't be going after class. However, I will let you ladies know if I'm running over there after the Saturday's boot camp and you can join me.

Fit 2 Wed in San Diego Style Wedding Magazine!!!

Click below to check out Fit 2 Wed's 10 Fit Tips in San Diego Style Wedding Magazine!


http://flip24.com/issues/sandiegostyleweddings/1/flash.html#/306/


http://www.sandiegostyleweddings.com/home_2006.asp

I will bring some magazines to class for any brides that would like one.

Unlimited Boot Camp Classes

Great job on your fitness assessments this week!
Just a reminder, since I forgot to announce this at the 5:15am class this morning, but you girls can come to an unlimited number of boot camp classes this session.

Just a reminder to fill out your internal motivation and obstacles/strategies page by your second boot camp class.

The Best Juice Ever

I love 3 oranges, 1/2 lime, and 1 cup of berries in the juicer.
It is a natural way to get energy in the morning. Trust me this is really delicious.

PF Chang's

Dinner date with my husband at PF Chang's. I like to get the Wonton Soup.

We shared some seared Ahi.
I love that the calories are right on the table now. Keep in mind that the calories for PF Chang's are for one serving and the entrees listed have several servings per item.

Boot Camp Starts on Monday!

Just a reminder that boot camp starts on Monday.
It is not too late to get signed up!

If you are bored with your workouts in the gym? Get outside and enjoy some fresh air as you work towards your health and fitness goals!

Frenchies!

Looking at puppies is the best! We are looking at getting a sister for our yellow lab duke. Dan wants a Great Dane and I want a French Bulldog. I just love those cute bat ears.

Detox...
Juice to Go...
I know that I'm supposed to drink fresh juice from the juicer with in 15 minutes, but I was going to be gone all day, so I just bottled my own. I made a variety of juices with celery, cucumber, apple, carrots, beets, spinach, and collard greens.

I bottled them in the Voss glass containers and took them to go. They really do taste good. I love 1 apples, 1 celery, 1 beet, and 1 carrots.