Thursday, July 26, 2012

Mini Veggie Omelets

I learned about this awesome way to make eggs from a friend on Instagram. They are SO GOOD, easy to make, and great on the go!

What you will need:

  • Any veggies that you like. I used mushrooms, red onions, green peppers, and spinach. 
  • Spices of your choice. I used salt, pepper, and cayenne pepper. 
  • Eggs
  • Feta Cheese (optional)
  • Coconut or Olive Oil
  • Non Stick Spray
  • Muffin/Cupcake Baking Tray

First you will want to chop up all the veggies with the exception of the spinach.

Then you need to sauté the the veggies in a skillet pan with either the coconut oil or the olive oil. As far as spicing the veggies I used salt, pepper, and cayenne pepper. While you are doing this start pre-heating your oven to 350 degrees.

Once the veggies are almost done you can add the spinach. The spinach cooks down very quickly so you want to save it until the very end.

Next you will want to spray the non stick spray on the muffin tray and place a spoon full of veggies in each bay.

After that you need to crack the eggs into a bowl and scramble them up. I used 4 whole eggs and 3 eggs whites. You can change that ratio to what ever your preference is. Once the eggs are scrambled up you want to pour some egg mixture into each bay covering he veggies. Make sure to not fill them up to the rim. Once you have the eggs in each bay you can sprinkle a little feta cheese on top of each one, this is optional.

Then you want to put them into the preheated oven and cook them for about 15 minutes, make sure you keep an eye on them since ovens vary from brand to brand. Once they look cooked I like to broil them on low for just a few minutes to make sure the tops are cooked.

Next pop them out of the bays and enjoy!  You can store them in the fridge for a quick breakfast or  snack!

Bon Appétit! 

Wednesday, July 25, 2012

Weight Loss Success Story - Morgan!

Another success story!  My friend Morgan is proof that it can be done. I hope you enjoy her story.

You can find her on Twitter and Instagram: @morgantollen

1. Why did you decide to change your lifestyle to a more healthy one & lose weight?
 I decided to change my lifestyle because I was tired of being the "overweight" sibling and I was constantly having to order jean sizes offline because they didn't carry them in the store. I wanted to look good. Before my mom died, she lost a lot of weight by working out and becoming a personal trainer, so I knew i could do it.

2. How and what changes did you make?
I went completely paleo-minimal fruit, no starches or grains, no sugar. 

3. What have been the hardest and easiest parts of this journey?
Hardest was eating out- its so hard to find a restarurant that will accompany to your needs. I just said I was allergic to butter after a while. The easiest part was looking at the scale 
every couple of days and seeing results!

4. How has your life changed?
My life has done a complete 180, people notice me, I LOVE being healthy and working out, I get up in the morning knowing theres a purpose to my life. I LIKE going shopping and looking good.

5. What advice would you give to others trying to become more healthy?
Don't give up!!! I always used to give up on diets because I wasn't seeing the results I wanted to, but keep going. 

Before & After! 

Sunday, July 22, 2012

No Bake Peanut Butter Protein Bars

Got a sweet tooth? Then try this recipe! I wrote it down awhile back and changed it a little bit. Hope you guys enjoy it!

What you will need:

  • 1 cup of uncooked oats
  • 1 cup of natural peanut butter
  • 1.5 cups of chocolate protein powder
  • 3 tablespoons of honey
  • 1 tablespoon cocoa powder
  • Unsweetened coconut flakes
  • Almonds

First you need to put the peanut butter and honey into a mixing bowl and microwave for 30 seconds.

Then you will add the oats, protein powder, cocoa powder, and about 14 - 15 tablespoons of water.

Mix all the the ingredients until the "dough" looks like the picture below. You will think that you did something wrong or the it needs more water but it doesn't. It should be a little moist and kind of crumbly. (Optional: Add some almonds)

Place the mixture into a 9 x 9 dish.

Using your fingers press it down and even it out across the dish. You want to make it as firm as possible so put a little muscle into it! (Optional: Sprinkle some coconut flakes on top)

Place in the fridge for 30 minutes. Then remove and cut into any serving size you like. Keep in mind this is not a LOW CALORIE bar. The whole batch has roughly 2300 calories so cut the servings size accordingly. (9 pieces = 255 calories each, 12 Pieces = 191 calories each, 16 pieces = 143 calories each...... rough estimates.)


Thursday, July 12, 2012

Weight Loss Success Story! - Claudia

It's true that weight loss is a hard road but it's not impossible. My friend Claudia is proof that it can be done. I hope you enjoy her story.

You can find her on Twitter and Instagram: @ClaudiaRukab

1. Why did you decide to change your lifestyle to a more healthy one & lose weight?
As cliche as this may sound, i decided to change my life over a boy. I had been speaking to him for months then finally when we hung out, via text he told me to " fix myself." So i took initiative and i put him in his place.

2. How and what changes did you make?
I always thought eating one meal a day and doing hours upon hours of cardio was the way to "skinny." Little did i know, I was wrong. So March 18,2010 I walked my self into Xsport Fitness in Garden City NY and I signed up with a brand new gym. But one thing that truly helped me was i signed up with a trainer. That changed my entire life. Summer of 2010 I quit my job and dedicated an entire summer to about 2 hours of cardio an hour of lifting and and hour of personal training every single day. My diet was cleaner than clean. I snacked on spinach in a movie theater once and it was totally normal to me. I also did a 12 week get fit contest starting in May 2010. My first cheat meal was on August 31 and it was a slice of pizza, I cried with happiness. 

3. What have been the hardest and easiest parts of this journey?
The hardest part of making such a huge life change is the fact that no body understands what you are going through. Because of that I had lost about 10 friends because I simply dedicated to much time to my health and fitness. The plus side about it was the emails and texts i were getting about how i inspire people to make a change. The amazing messages i would receive and compliments I'd get from 
everyone made every time i wanted ice cream that much easier to say no and walk away smiling.

4. How has your life changed?
How hasn't my life changed? Every aspect of my life has changed some things have gotten worst and some things have gotten better. Since i lost my weight i was diagnosed with starting stages of arthritis in my left knee and an out of place knee cap in my right knee. Ive also been diagnosed as a Hypoglycemic. But those things are minimal to what i have gained. Ive gotten my life back. At age 12 my parents went through a very bad divorce leaving me very depressed and what most people don't know very suicidal. I kept it at bay in front of my father and brother, because I lived with them. My depression hit an all time low when my brother fell deep into drugs and my father would leave on a Monday night for work and come home Saturday. I ate constantly and didn't care about anything. I look back at that time in my life not with disgust but more with pride. I'm alive. This was like my second chance at life. And I couldn't be prouder of myself day in and out. I'm a full time student and full time gym rat. At age 20 I'm an assistant store manager to one of the busiest Vitamin Shoppes in the 
New York Tri-state area. I made my parents proud for once in my life.

5. What advice would you give to others trying to become more healthy?
The only thing I could tell someone who is not happy with where they are right now is do it when you are ready. Do it when you know your going to give it your all. Blood, sweat and tears. Don't EVER be ashamed to post that picture of you at your heaviest in your sports bra and shorts and be proud because you are fighting. That cupcake will always be there, you might not if you don't change your life.


AFTER (Wearing White)

Wednesday, July 11, 2012

Spicy Poblano Chobani Cucumber Sauce

This is a great sauce to add some freshness to a dish! 

What you will need:

  • 1 roasted poblano pepper
  • Fresh Garlic Cloves
  • Plain Chobani Greek Yogurt
  • Cilantro
  • Cucumbers

First thing you will want to do is put the yogurt, garlic cloves (I used two cloves), cilantro, and roasted poblano pepper into a food processor and blend it all together.

I only used 2 cloves

Once it is all blended and you have placed it into a bowl add the chopped cucumbers. I would also recommend you chop the cucumbers up first and place them into a strainer while you are doing everything else so you can get some of the water out of the cucumbers before you add them into the yogurt. You can also add a touch of salt if you wish, I did not add any salt.

Then you will mix it up with a spoon and you are all done!

I used the sauce as a dip for my roasted chicken with dinner.


Thursday, July 5, 2012

Chobani Lemon Pepper Chicken!

So I LOVE creating chicken marinades using Chobani Plain Greek Yogurt. I threw together this simple recipe last week and it was AMAZING!

What you will need:

  • Chicken Breast
  • Chobani Plain Greek Yogurt
  • Lemon Pepper
  • Lemons
  • Tumeric

First thing you will want to do is butterfly and cut your chicken breasts into strips or cubes. You don't have to do this but I find the flavors penetrate the chicken better if you cut it into smaller pieces. Also if your chicken breasts are not thick to begin with then don't worry about butterflying them. When you are done place the chicken into some type of dish.

Next you will need to cut the lemons and squeeze the juice from them over the chicken, I used 2 lemons.

Then add 1 Chobani Plain Greek Yogurt and mix everything together.

After that you will sprinkle lemon paper and turmeric over the chicken, I just eyeballed the measurements.

Then you will mix everything again, cover it and place in the fridge for 24-48 hours. The longer you let it marinate the more intense the flavor is! This time I only marinated it for 24 hours.

You can cook the chicken anyway you want. I find that the best way is to cook it on the grill. Now there is a little secret to cooking marinated chicken on the grill. You want to start it out on some foil sprayed in nonstick or olive oil.

Once it gets a little cooked you can move it from the foil to the actual grill. Cooking it on the foil first helps keep the marinade from burning off.

The finished product